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New year, new log - pursuing my goals

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New year, new log - pursuing my goals

Post by Avocadoshake on Tue Jan 01, 2013 3:12 pm

Pursuing the goals I set for this year
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starting with the loaded carries workout in the last week of my 3 week load cycle.
Next week: deload.

The old thread is here: [You must be registered and logged in to see this link.]

2013-01-01 Tue.: Loaded Carries

mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
(used an old ball, the new one is brutal hard)

Glute ABC: 2 x
GTG: Goblet Squats (BW): 2/2/2/2/2

Carries indoor:
Suitcase 18 kg: 10 times up and down the corridor
Waiter 18 kg: 6 times
Farmer 36 kg: 4 times
Fussschaukel: 15/15/15
Knee-Ups: 10/10/10
Crawls - legs dragging: 4 times
5 Pullups
Foam Rolling

14 min run
90 min walk


Last edited by Avocadoshake on Wed Jan 02, 2013 5:45 pm; edited 1 time in total
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Tue Jan 01, 2013 5:38 pm

Here something to laugh at:
Me GTG-ing the Rom of the Goblet Squat. Yes, I'm that stiff. But it gets better, once warm. Actually my doctor was surprised over my general ROM - I'm not. Do people become tin mans in their 40s eventually?

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I guess the angle and the lens is a bit deceiving here. My knee seems to travel out quite a bit. I guess it's the wide angle. Yes, baby is protesting in the background :facepalm:

Different angle:
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Left leg still seems to travel out a bit :confused: Thats the one I broke and it functions slightly different. I have less ROM on the left side, but am working on it.


Last edited by Avocadoshake on Wed Jan 02, 2013 5:42 pm; edited 1 time in total
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Re: New year, new log - pursuing my goals

Post by Dave on Tue Jan 01, 2013 5:42 pm

Tight calves and ankle flexibility and mobility are probably holding you back if anything is, so try foam rolling your calves and stretching your ankles. Unlike me, most people are not blessed with a natural ability to squat atg. But your squat depth looks pretty darn good - to parallel, which is what everyone's first goal should be. :)
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Re: New year, new log - pursuing my goals

Post by Dave on Tue Jan 01, 2013 5:45 pm

Avocadoshake wrote:Do people become tin mans in their 40s eventually?

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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Tue Jan 01, 2013 5:49 pm

Dave.cyco wrote:Tight calves and ankle flexibility and mobility are probably holding you back if anything is, so try foam rolling your calves and stretching your ankles. Unlike me, most people are not blessed with a natural ability to squat atg. But your squat depth looks pretty darn good - to parallel, which is what everyone's first goal should be. :)
Thanks Dave.
Ankle mobility and foam rolling are staple exercises and I get better every day. I use the BW squat as a tool to stretch. When I do this with weight I don't go this deep. I use the step and the stool, but the step only with half the height, so I don't go down that deep. Actually it feels pretty good and you know I did a lot of bw squats and deadlifts, before adding any weight.
The stretch feels pretty good btw.
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Tue Jan 01, 2013 5:51 pm

I do Qi Gong! :duh: :roflol:
Anyway. Here the tin man with a funny crawl from today:
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Tue Jan 01, 2013 5:54 pm

Dave.cyco wrote:But your squat depth looks pretty darn good - to parallel, which is what everyone's first goal should be. :)

So stop at that for now?
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Re: New year, new log - pursuing my goals

Post by Dave on Tue Jan 01, 2013 5:59 pm

Definitely not. Push as far as you safely can. Parallel is the first goal ATG is the second. It's not as important with weighted squats, but for BW squats, which are a mobility exercise, you want to get as much depth as you can.
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Tue Jan 01, 2013 6:01 pm

Dave.cyco wrote:Definitely not. Push as far as you safely can. Parallel is the first goal ATG is the second. It's not as important with weighted squats, but for BW squats, which are a mobility exercise, you want to get as much depth as you can.

Thank you for confirming my thoughts on that!
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Re: New year, new log - pursuing my goals

Post by MCem222 on Tue Jan 01, 2013 8:21 pm

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Once you achieve some more mobility, one thing to try is just to hang out at the bottom of your squat. I sit in a full squat for a few minutes a day. Its quite comfortable once you have enough mobility

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Re: New year, new log - pursuing my goals

Post by Dave on Tue Jan 01, 2013 9:30 pm

Matt, very good advice, and I was actually going to suggest it as well. The only reason I didn't is because I felt it was premature, but you made a good call - it's better to mention it right away than to risk forgetting about it altogether.

Have you seen the YouTube Mockumentary about the Asian Squat vs. the Western Squat? Pretty good and funny too. :)
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Re: New year, new log - pursuing my goals

Post by MCem222 on Tue Jan 01, 2013 10:36 pm

Dave, are you talking about this?

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Just watched it, funny video :)

It also raised the point of sturdiness. I never realized, but if I did a 'western squat,' it would take only a light shove to get me off balance. On the other hand a real squat is rock solid

When I talk to people about fitness one thing I do is see if they can do a full squat. Unfortunately, only 50% or so of the people I've talked to can get their heels on the ground, and only half of them can do it with decent form (i.e. not shoving their feet out at a crazy angle).

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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Wed Jan 02, 2013 6:34 am

Good call. Premature, yes, good to mention nonetheless. I always try to keep the heels down.
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Wed Jan 02, 2013 5:40 pm

2013-01-02 Wed.: Squats, DLs, Swings

mobility
Foot gymnastics: 1 x
Kneading the tennis ball 100 times left/ right
Glute ABC: 1 x
GTG: Squatting down for mobility and ROM: 11 x
Thanks for the hint, went pretty smooth!

100 KB swings 8 kg
25 KB swings 16 kg
60 Equators 16 kg

SLRDL off Box 8 kg: 3/3/3
Goblet Squats
12 kg: 8/8
16 kg: 6/6
18 kg: 4/3
Sumo DL
16 kg: 10/10
36 kg: 3/3/3
16 kg: 10/10

Foam Rolling
80 min walk
100 rope jumps
6 min run on track
5 chin ups

Pretty stuffed from the Goblets, didn't have enough gas in the tank for more DLs.
I HAVE to get a bar for them - or more kettle bells.
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Thu Jan 03, 2013 10:31 am

Tomorrow is the last day of my three week cycle, closing with shoulders/ triceps. Today was Push/ Pull, Abs. Log later.

As the third week ends, I embrace the fourth deload week, as I've hit new goals, more weights and reps during that previous three weeks.
The fourth week is to back off, build the fundament and come back stronger and refreshed for the new cycle.

I do not lay back during week four, instead I plan on honing old skills and build up new ones, have fun, try sth. new.

My plan for the next week is to integrate the following drills:

    Mobility/ Foam Rolling - as always No. 1
    Glute work: ABC, Hip Thrusts and extensions

    GTG-ing the Goblet Squat with 6 kg perhaps
    and BW squatting in general, Assisted, not assisted and squat to stand

    GTG-ing the SLRDL off box, only BW perhaps, since I'm that bad

    GTG-ing and trying the movement of the TGUs (BW and light 4 - 6 kg weight)

    Band Pull aparts for shoulders

    Cork screws with hammer probably, for Abs and core
    (maybe plus shovelgloving for conditioning)

    KB swings for conditioning

    Wednesday will be dedicated to grip training


That's the plan. I'll post the schedule, once I've fleshed it out.
Anyway I think that's a well rounded week "off".
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Re: New year, new log - pursuing my goals

Post by Black. on Thu Jan 03, 2013 11:04 am

What means GTG?
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Re: New year, new log - pursuing my goals

Post by itlives on Thu Jan 03, 2013 11:43 am

Black. wrote:What means GTG?

Grease The Groove- doing an exercise 1-2 reps throughout the day. It keeps the muscles used to doing the exercise and makes it easier to do more
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Thu Jan 03, 2013 2:56 pm

Ok, here the days scheduled for now. Seems sound and doable:

All days: Squats, Tennis ball, Mobility, Foot gymnastics and probably Foam Rolling
Pull-ups whenever I pass a bar or a similar possibility

If I feel like it, I push the KB-Swings a bit, even if the challenge is over.

    Monday (A)
    Corkscrew exercises
    Glute work
    KB Swings
    Band Pull-Aparts
    GTG: SLDLs

    Tuesday (B)
    TGUs
    KB Swings
    Band Pull-Aparts
    GTG: Goblet Squats

    Wednesday (C)
    Grip training:
      Hammer Tilt
      various Dumbbell holds
      Hammer hand walkouts
      Hammer Balance
      Tennis ball
      Rubber band

    Corkscrew exercises - because I already work with the hammer ;)
    (Glute work)

    Thursday (B)
    TGUs
    KB Swings
    Band Pull-Aparts
    GTG: Goblet Squats

    Friday (A)
    Corkscrew exercises
    Glute work
    KB Swings
    Band Pull-Aparts
    GTG: SLDLs


If I feel the need to do more I'll add some more drills, but that should be sufficient, I guess.
Maybe I'll try a bit from the stretching/ yoga books I bought on friday and/ or do oa pilates abs workout I want to try out of curiosity.


Last edited by Avocadoshake on Sat Jan 05, 2013 4:46 am; edited 1 time in total
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Thu Jan 03, 2013 7:17 pm

2013-01-3 Thu.: Push/ Pull, Abs

mobility
Foot gymnastics - 1 x
Kneading the tennis ball 100 times left/ right
Glute ABC: 1 x

100 KB swings 8 kg
8 Pullups

Atlas Pushups: 6/6/6/10
Kettlebell Floor Press 12 kg: 8/8/8
DB-Rows 22 kg: 5/5/5
Renegade Rows 12 kg: 6/6/6
C-Curl 16 kg: 4/4/4
Kettlebell Crunch 12 kg: 19/17/20
Bridge: 10/10/10
GTG: Squatting (BW): 6 x

Foam Rolling

5 min track work
100 min walk

2 x {60 sec. Plank, 10 bridges, 30 sec. plank left/ right}
_____________________


Last edited by Avocadoshake on Thu Jan 17, 2013 8:18 am; edited 1 time in total
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Re: New year, new log - pursuing my goals

Post by itlives on Thu Jan 03, 2013 8:02 pm

I like Tues and Thurs. I've been thinking about introducing TGU's to my class. Methinks tomorrow would be a good day!

What are corkscrew exercises?
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Thu Jan 03, 2013 8:35 pm

itlives wrote:I like Tues and Thurs. I've been thinking about introducing TGU's to my class. Methinks tomorrow would be a good day!

What are corkscrew exercises?
I thought about sth. like that:
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Re: New year, new log - pursuing my goals

Post by itlives on Thu Jan 03, 2013 8:47 pm

We did those last week. I call them wood choppers.
Thanks!
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Re: New year, new log - pursuing my goals

Post by Dave on Thu Jan 03, 2013 9:00 pm

Wood choppers are excellent, but I have't done them in years...
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Re: New year, new log - pursuing my goals

Post by amit_shah25 on Thu Jan 03, 2013 9:45 pm

wood choppers are awsome. If you have medicine ball, try it with those. It is tough to get a good grip on it, there by making it that much more fun ;)
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Fri Jan 04, 2013 4:56 pm

2013-01-04 Fri.: Triceps, Shoulders

mobility
Foot gymnastics: 1 x
Kneading the tennis ball 100 times left/ right
Grip Antagonist with rubber band: 20/20/20

Glute ABC: 1 x
GTG: Squatting (BW): 2 x

100 KB swings 8 kg
50 KB swings 12 kg
25 KB swings 16 kg

Lateral side raises 2 x 9 kg: 6/6/8/
Dips: 10/10/10/12
Frog Pushups: 8/8/10
Strict Press kneeling (one handed) 8 kg: 8/8/8
Shrugs 2 x 18 kg: 8/8/8
Rev. Fly 2 x 5.8 kg: 12/12/12
Swimmers 2 x 5.8 kg: 10/10/10

110 min walk

Didn't up on the flys and swimmers, but on the side raises. Had two 9 kg DBs lying around. Cut back on the sets, but upped reps and/ or weight.
Was in Berne this afternoon, didn't get bike maps for the italian side of the alps, nor a barbell, BUT two nice books on yoga/ stretching. Some of the exercises are overlapping. I'm more on the mobility side than on the stretching one, but good stretches are the ones that combine mobility - as does yoga.
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Fri Jan 04, 2013 4:59 pm

amit_shah25 wrote:wood choppers are awsome. If you have medicine ball, try it with those. It is tough to get a good grip on it, there by making it that much more fun ;)

actually I thought wood choppers are downwards movements, as the corkscrew is upwards.
Names can be so confusing.
That reminds me on the plank walkouts/ walkups, elephant walk, walkouts discussion :confused:


Last edited by Avocadoshake on Sat Jan 05, 2013 4:47 am; edited 1 time in total (Reason for editing : better formulation)
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Re: New year, new log - pursuing my goals

Post by Dave on Fri Jan 04, 2013 8:18 pm

bah there all the same thing. ;) You still have to reverse the movement, right, so you're doing both.
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Re: New year, new log - pursuing my goals

Post by CheesedogTheFirst on Sat Jan 05, 2013 2:12 am

If you have resistance bands reverse woodchoppers are a great exercise.
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Sat Jan 05, 2013 4:32 am

Subtleties
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Sat Jan 05, 2013 4:36 am

Cheesedog wrote:If you have resistance bands reverse woodchoppers are a great exercise.
Great idea!
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Gain 5 pounds?

Post by Avocadoshake on Sat Jan 05, 2013 7:56 pm

I've been toying with this thought for some time now. I guess I read about it on tnation.
Gain five pounds rather quickly, to improve your performance. Even if it's some fat, the additional tissue should bring some stability around the joints anyway. So, if I would go up to 76 kg (one of my goals anyway) this could be beneficial in many ways.
But, even now I eat up to 4,000 kkal/ day. Usually around 3,500. I have to munch a lot, maybe drink a few more smoothies with cottage cheese, avocados, almond butter, linnen seed, pumpkin seeds, etc.
I might figure out a plan during the next week and I might munch a lot for the following two weeks, to see, how that works for me.
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Re: New year, new log - pursuing my goals

Post by CheesedogTheFirst on Sat Jan 05, 2013 9:30 pm

Do you drink milk? If you could drink down a half gallon or more of full-fat milk a day gaining weight would be lots easier.
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Re: New year, new log - pursuing my goals

Post by itlives on Sat Jan 05, 2013 10:45 pm

Gaining is always harder than losing for me.
I'm hoping weights will turn that around this year !
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Re: New year, new log - pursuing my goals

Post by Dave on Sun Jan 06, 2013 12:37 am

Ditto here. I can't wait to get back to work soon, so I can fill my freezer up with birds. I'm running on couscous, beans and sardines right now. :lol:
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Re: New year, new log - pursuing my goals

Post by CheesedogTheFirst on Sun Jan 06, 2013 1:30 am

Dave.cyco wrote: I'm running on couscous, beans and sardines right now. :lol:

Whew. Remind me not to run behind you. :P :face: :bolt:
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Re: New year, new log - pursuing my goals

Post by Dave on Sun Jan 06, 2013 2:13 am

AHAHAHAHA!!!!! You crack me up :mrgreen:
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Sun Jan 06, 2013 5:08 am

Cheesedog wrote:Do you drink milk? If you could drink down a half gallon or more of full-fat milk a day gaining weight would be lots easier.
Already thought about that. Milk is food, not a beverage :up:
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Re: New year, new log - pursuing my goals

Post by amit_shah25 on Sun Jan 06, 2013 9:19 am

Dave.cyco wrote:bah there all the same thing. ;) You still have to reverse the movement, right, so you're doing both.

Yea i get what u say avo, but still ... bah. Dave said it right ;-)
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Sun Jan 06, 2013 1:11 pm

baba baba, mhm mhm, aha aha!
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Re: New year, new log - pursuing my goals

Post by amit_shah25 on Sun Jan 06, 2013 2:21 pm

He heeee ! I love it.
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Sun Jan 06, 2013 6:07 pm

2013-01-05 Sat.: Reg.

mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
GTG: Squatting (BW): 7 x

95 min walk
Foam Rolling
_____________________
2013-01-06 Sun.: Reg.

morning mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right

80 min walk
Foam Rolling
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Mon Jan 07, 2013 7:12 pm

2013-01-07 Mon.: Glute, Corkskrew, SLDLs

mobility
Foot gymnastics: 1 x
Kneading tennis ball 100 times left/ right

Glutes
Glute ABC: 5 x
Quadruped Hip Extension (10 times left/ right): 7 x
Hip Thrusts (10): 4 x

Band Pull-Aparts (10): 5 x
GTG: SLDLs (BW): 3/3/3/3/3
GTG: Squats (BW): 7

Corkscrew exercises 6 kg: 4/4/4/4/4
KB Swings
8 kg: 40
12 kg: 60
16 kg 40
1200 kg total

Pullups: 12
100 Rope Jumps
10 min track work
130 min walk
Foam Rolling

Took the 6 kg Kettlebell for the corkscrews, they're deadlifts, actually, aren't they?
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Wed Jan 09, 2013 3:14 am

2013-01-08 Tue.: TGUs, Squats

mobility
Foot gymnastics: 1 x
Kneading tennis ball 100 times left/ right
Glute ABC: 3 x

KB Swings
12 kg: 84

TGUs (BW): 6
Band Pull-Aparts (10): 7
GTG: Squats (BW): 10
GTG: Goblet Squats 6 kg: 2/2/2/2/2/2

4 Pullups
12 min run
90 min Walk
Foam Rolling and Stretching
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Wed Jan 09, 2013 3:46 am

So far the week has been quite some fun. The TGUs (quite clumsy) made me bit sore because I'm not used to them - yet!
The BW is sufficient for now, since I'd like first to incorporate the motion - left side is much more difficult. Maybe I do them with my 4 kg KB on Thursday to add a little weight.

Today huge focus is on grip. I Want to try a few things and noticed, I completely skipped the wrist curls, while writing down my schedule on paper (and textfile).
BUT with 7 exercises for grip in total, that should be sufficient for now anyway. I replace the DB-Holds with KB-Holds.
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Wed Jan 09, 2013 5:09 pm

2013-01-09 Wed.: Grip training, Glutes, Corkscrew

mobility
Foot gymnastics: 1 x
Kneading tennis ball 100 times left/ right

Glutes
Glute ABC: 3 x
Quadruped Hip Extension (10 times left/ right): 4 x
Hip Thrusts (10): 3 x

Band Pull-Aparts (10): 10
GTG: Squats (BW): 5

Grip
static Kettle bell holds 16 kg (on grip) 30 sec: 3 x
static Kettle bell holds 8 kg (on bulge): 20 sec: 3 x
Hammer Tilt: 5/5/5
Hammer hand walkouts: 4/4/4
Hammer Balance 30 sec: 3 x
Rubber band: 20/20/20

Corkscrew exercises 6 kg: 4/5/5/5/5
KB Swings 8 kg: 40

85 min Walk
Foam Rolling

After that Grip workout combined with the other exercises, I was toast.
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Re: New year, new log - pursuing my goals

Post by Josh T. on Wed Jan 09, 2013 5:21 pm

Regarding the weight gain, have you considered coconut milk? One can (like 13-14 oz is what I buy; Goya brand) is like 700 calories. That'd be an extremely easy weight gaining idea.
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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Thu Jan 10, 2013 1:18 am

Josh T. wrote:Regarding the weight gain, have you considered coconut milk? One can (like 13-14 oz is what I buy; Goya brand) is like 700 calories. That'd be an extremely easy weight gaining idea.
Yes, several times.
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Gong Fu

Post by Guest on Thu Jan 10, 2013 3:33 am

Dave.cyco wrote:
Avocadoshake wrote:Do people become tin mans in their 40s eventually?


Sweet clip. Looks a lot like Internal Gong exercise. It's so much easier to do that low for asian's as they have a patela tendon that's twice as thick, add sitting on the floor and looseness of lowerbody ensues so much easier. Thanks for posting this up here.

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Re: New year, new log - pursuing my goals

Post by Guest on Thu Jan 10, 2013 3:36 am

Love those PUBU!!!

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Re: New year, new log - pursuing my goals

Post by Avocadoshake on Thu Jan 10, 2013 3:45 pm

2013-01-08 Thu.: TGUs, Squats

mobility
Foot gymnastics: 1 x
Kneading tennis ball 100 times left/ right
Glute ABC: 1 x

KB Swings
12 kg: 28

TGUs (BW): 5
Band Pull-Aparts (10): 10
GTG: Squats (BW): 7
GTG: Goblet Squats 6 kg: 2/2/2/2/2/2

8 Pullups
100 rope jumps
5 min run on track
110 min Walk
Foam Rolling
_____________________
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Re: New year, new log - pursuing my goals

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