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Forging a mighty Body

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Re: Forging a mighty Body

Post by tilles on Wed Feb 27, 2013 12:58 pm

They are all good : Sweet Chai, Black Chai, Green Chai, Sweet Chili, Green Energy, Classic Chai, Chocolate and Chili Chocolate - tried them all :up:
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Re: Forging a mighty Body

Post by Instant_Karotte on Wed Feb 27, 2013 1:18 pm

When I have finished the package of green tea, I'll try some (or all) of the teas you recommended. You made me curious about tea. Never thought that would happen to me :D

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Re: Forging a mighty Body

Post by Instant_Karotte on Wed Feb 27, 2013 4:57 pm

Alright, this workout I increased the volume in general but had to pause a few times at the extended position during the squats - they almost killed me today! My heart was pounding so hard I even felt it in my face.... A quite interesting sensation...

lower body

BW squats 3x75
short bridges 3x25 (CC step 1 - felt way too easy today but I won't rush!)
wall squats 3x75 sec
pushup hold 3x85 sec
isometric neck work 40 sec each direction

By slightly bending at the hips during the pushup holds I felt my abs working as hell. Eventually I'll think of keeping this exercise in my routine :mrgreen:

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Re: Forging a mighty Body

Post by tilles on Wed Feb 27, 2013 5:19 pm

That's a lot of squats ! Whats you rep goal ? I suggest 5 sets of 100 reps...that would be pretty badass 8)
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Re: Forging a mighty Body

Post by Instant_Karotte on Wed Feb 27, 2013 5:42 pm

A specific rep goal? Nope, there is none. I just want to do a lot of squats :D
5x100 really seem to be pretty badass and this could be the point to start one legged squats from. The foundation should be built then.

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Re: Forging a mighty Body

Post by Dave on Wed Feb 27, 2013 5:58 pm

It would be build in spades. I was doing one leg squats after hitting 1 x 50 bw squats! :lol:
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Re: Forging a mighty Body

Post by Instant_Karotte on Thu Feb 28, 2013 5:19 pm

Dave.cyco wrote:It would be build in spades.

Yep, that's what I want. Due to my bad knees giving the tendons, ligaments - and what else there might be in my knees - A LOT of time to adapt seems to be the best I can do. I think I need to develop my strength to a solid level in order to keep from twisting during one leg squats.

And here's today's workout:

ring pullups 9,9,9,9,9
ring dips 11,11,11,11
ring rows 12,12,12,12
pushups 25,25,25,20
tucked support holds 30,30,25 sec
tricep kickbacks 5kg 12,12,12

Did some extra reps on almost all exercises because the last one or two reps of the last set wasn't always in perfect form... I'll fix that next time.

One day left until I change my eating habits. Looking forward to it, the last few days were pretty crappy regarding food.


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Re: Forging a mighty Body

Post by Dave on Thu Feb 28, 2013 7:07 pm

Good work Julian! The healthy eating should really help feeling good overall.
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Fermented Tea

Post by 98poundweakling on Thu Feb 28, 2013 8:18 pm

tilles wrote:...try this one against getting sick : Ginger and green tea ! Peel the a piece of fresh ginger, dice it, put it in a cup with some green tea and pour the hot water over it.
Helps.
Great idea. This rotten monk would also like to recommend rotten, that is, fermented tea, otherwise known as kombucha. Very easy to brew - absolutely minimal care. The fermentation multiplies the beneficial bacteria and digestive enzymes. When I decant mine, I add fresh ginger root slices. It goes through a second fermentation in the bottle. Tastes like ginger ale - sort of. Kombucha gives you lots of digestive enzymes, so that you benefit more from the food you are already eating.

Get a culture (SCOBY) from someone who brews - or online - and make your own! Ganz lecker!
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Re: Forging a mighty Body

Post by Instant_Karotte on Fri Mar 01, 2013 4:13 pm

98poundweakling wrote: ...would also like to recommend rotten, that is, fermented tea, otherwise known as kombucha. ...Ganz lecker!

Thanks for the tip, added this to my 'things I have to try'-list. It seems to be the hardcore version for advanced tea-drinkers, so I'll try the 'usual' types first :D

Rest day!

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Re: Forging a mighty Body

Post by Instant_Karotte on Sat Mar 02, 2013 4:29 pm

Lower body day:

BW squats 3x75
short bridges 3x30
wall squats 3x80 sec
pushup holds 3x90 sec
isometric neck work 2x45 sec each direction

Squats felt kinda bad again, I'll have to work on them. Regular Bridges will be done from tomorrow on and this was the first day of my 'cut the crap'-eating change. Worked quite well.

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Re: Forging a mighty Body

Post by Dave on Sat Mar 02, 2013 4:55 pm

So what kind of stuff have you cut out of your diet?
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Re: Forging a mighty Body

Post by Instant_Karotte on Sat Mar 02, 2013 5:16 pm

I cut out the convenience aspect (Pizza, Wraps, Burgers and so on) and the enormous amount of carbohydrates i used to eat. I try to get most of the needed carbohydrates from vegetables. But I will continue eating bread in order to avoid a too drastical reduction of the carbohydrates just at the beginning - I don't want to feel exhausted because of a lack of those.

Another adjustment is to eat more often and not to skip any meals. Did that way too often the last weeks... 4-6 Meals a day should be right.

I won't count calories too accurate. Picked the average amount from several books, divided it by the number of meals and planned a few days from that basis. If I gain too much fat I'll eat less, if I gain not enough mass I'll eat more.

Nothing complicated. Tried to keep it simple. That's it :D

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Re: Forging a mighty Body

Post by Instant_Karotte on Sat Mar 02, 2013 5:21 pm

Summary:
Carbohydrates: less
Protein: more
Fat: yes, please :mrgreen:

More Vegetables, less Fast food, a lot of meals to keep the engine running. Classic.

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Re: Forging a mighty Body

Post by Dave on Sat Mar 02, 2013 6:24 pm

Julian, your plan is excellent! Keep at it!
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Re: Forging a mighty Body

Post by tilles on Sun Mar 03, 2013 10:43 am

Yeah good plan, that's actually what I'm doing too !

Eggs and Bacon for breakfast + some tea or coffee.
2-3 servings of fruit per day (apple,oranges...bananas after training) as snacks with some nuts ( almonds, hazelnuts...)
some meat and veggies for lunch
the same for dinner or sometimes I make some Tuna stir fry instead
mix it up a little, if you need some recipes or ideas just let me know :)


Is there already a Recipe thread in the Nutrition section ? If not someone should take care of that :D
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Re: Forging a mighty Body

Post by itlives on Sun Mar 03, 2013 11:06 am

tilles wrote:

Is there already a Recipe thread in the Nutrition section ? If not someone should take care of that :D

Great idea! Start one tilles!
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Re: Forging a mighty Body

Post by tilles on Sun Mar 03, 2013 11:17 am

Okidoky, I'll do so - just need some time to get all my ideas together to start it :)
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Re: Forging a mighty Body

Post by Instant_Karotte on Sun Mar 03, 2013 6:23 pm

Alright, got my workout done:

ring pullups 5x9
ring dips 4x11
ring rows 4x12
pushups 4x25
perfect curls 6kg 3x15

this time it was more a kind of a 'focus on technique' workout, no progression worth mentioning. Forgot the support holds because of that :facepalm: I'll do them tomorrow, as well as bridges, I'm four days late with the challenge!

@tilles: I'm looking forward to your thread :eat1:

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Re: Forging a mighty Body

Post by CheesedogTheFirst on Mon Mar 04, 2013 1:51 am

Good ring work. Are those the "Gironda" perfect curls?
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Re: Forging a mighty Body

Post by Instant_Karotte on Mon Mar 04, 2013 3:55 am

Yep, Gironda perfect curls. Tilles suggested them and I like those more than usual ones. Pretty good burn.

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Re: Forging a mighty Body

Post by Instant_Karotte on Mon Mar 04, 2013 9:50 am

As promised I finished yesterday's workout:

tucked support holds 3x30 sec

Really little work but it's my day off, so what? :mrgreen:

And I started doing full bridges. I wanted to see how much I could do and, after some, well, awkward attempts I managed to do a full bridge!

Then my ambition started to kick in. Did a total of 225 sec with 62 sec as my longest bridge...
Hopefully I'll be able to stand up tomorrow morning, in comparison to my last workouts this is quite a progression :scaredy:

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Re: Forging a mighty Body

Post by tilles on Mon Mar 04, 2013 2:15 pm

Instant_Karotte wrote:
Hopefully I'll be able to stand up tomorrow morning, in comparison to my last workouts this is quite a progression :scaredy:

You'll probably feel muscles you never felt before :up:
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Re: Forging a mighty Body

Post by Dave on Mon Mar 04, 2013 2:23 pm

Instant_Karotte wrote:And I started doing full bridges. I wanted to see how much I could do and, after some, well, awkward attempts I managed to do a full bridge!

Way to go!!!

Just FYI: make sure you make a post in the challenge thread too, because when I update it I won't always be looking through everyone's training logs. All you have to say is "bridge totals updated" or something like that and I'll just grab the numbers from your sig.
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Re: Forging a mighty Body

Post by Instant_Karotte on Mon Mar 04, 2013 2:51 pm

Okay Dave, done!

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Re: Forging a mighty Body

Post by alexander_a on Tue Mar 05, 2013 2:44 pm

hey man, I just wanted to pop in and congratulate you on being a beast on the rings. really good work on the dips, rows and pullups. Have you tried bulgarian rows? meaning flared elbows, not close to body like many do. (I guess they are more traps/rear delt and the more tucked ones are mainly lats)

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Re: Forging a mighty Body

Post by Instant_Karotte on Tue Mar 05, 2013 5:03 pm

Thanks Alex, it's nice to hear that from someone who trains as hard as you do.
I haven't tried bulgarian rows yet, but why shouldn't I try one or two sets tomorrow to see how they feel?

Todays work:

BW squats 60,60,60,50
pushup holds 95,95,95 sec
wall squats 85,85,85 sec
neck work 3x20 sec each
gymnast bridges 30,30,20 sec

I went from 3 to 4 smaller sets at the squats because I couldn't finish the number of reps I wanted to achieve the last two workouts - and it worked!
Unfortunately there's not more bridging time, my whole back and especially my lateral deltoids were REALLY sore.

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Re: Forging a mighty Body

Post by tilles on Tue Mar 05, 2013 5:16 pm

Instant_Karotte wrote:
I went from 3 to 4 smaller sets at the squats because I couldn't finish the number of reps I wanted to achieve the last two workouts - and it worked!
Unfortunately there's not more bridging time, my whole back and especially my lateral deltoids were REALLY sore.

Increasing the sets is a good idea, actually did that today too with my Kettlebell Front Squats.

Bridge DOMS :up: :twisted:
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Re: Forging a mighty Body

Post by Instant_Karotte on Tue Mar 05, 2013 5:28 pm

tilles wrote:Bridge DOMS :up: :twisted:

Yep, but that's not an excuse. We're in a chellenge. And I have three days to catch up. This literally begs for bridges before breakfast :toothy:

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Re: Forging a mighty Body

Post by Instant_Karotte on Wed Mar 06, 2013 8:16 am

No university today, so I did some bridges during the work on my term paper. 274 sec total, 1:30 sec longest bridge. Later my regular workout will follow.

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Re: Forging a mighty Body

Post by Dave on Wed Mar 06, 2013 9:11 am

Everybody's tearing it up with bridges! Good stuff Julian!
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Re: Forging a mighty Body

Post by tilles on Wed Mar 06, 2013 2:28 pm

I can't keep up with all you bridge monsters :cry: :scaredy:
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Re: Forging a mighty Body

Post by Instant_Karotte on Wed Mar 06, 2013 3:43 pm

Got 50 pullups done in one workout for the first time! Yeah!

ring pullups 10,10,10,10,10
ring dips 12,12,12,12,12
ring rows 13,13,13,13
pushups 25,25,25,25
tricep kickbacks 3kg 20,20,20

gymnast bridges 25,30,30 sec

I tried bulgarian rows and they put a lot of tension on my delts (what was good) but I couldn't do many - the tension led to pain because of my bridge DOMS (what was bad). So I did regular rows instead.
Next time the focus is on decreasing rest time between the sets.

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Re: Forging a mighty Body

Post by Iliander on Wed Mar 06, 2013 3:59 pm

5x10 pull-ups is great! :up:
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Re: Forging a mighty Body

Post by CheesedogTheFirst on Thu Mar 07, 2013 1:59 am

Great work man!
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Re: Forging a mighty Body

Post by Rastaman on Thu Mar 07, 2013 6:39 am

Awsome workout mate! Your staying consistent with the rings.

The ring work and then Bridges thrown in as a finisher works well.

I really struggle with ring dips, 5 x 12 is pretty good going.

Are you thinking about working up to 1 arm ring rows ?

I do all of my pull-ups on rings as well. The elbows are a lot happier for it.



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Re: Forging a mighty Body

Post by Instant_Karotte on Thu Mar 07, 2013 12:17 pm

Rastaman wrote:Are you thinking about working up to 1 arm ring rows ?

I do all of my pull-ups on rings as well. The elbows are a lot happier for it.

I didn't even consider one arm rows. Until now :mrgreen:
So many ideas what I could do, that's nice!

For me it's the wrists, I can't stand pullups on a regular bar, a lot of discomfort there... So I do them on rings.

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Re: Forging a mighty Body

Post by Instant_Karotte on Thu Mar 07, 2013 4:55 pm

Rest day!

...and some gymnast bridges:

3x40 sec and 1x60 sec = 3 minutes total

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Re: Forging a mighty Body

Post by Rastaman on Thu Mar 07, 2013 4:57 pm

Instant_Karotte wrote:Rest day!

...and some gymnast bridges:

3x40 sec and 1x60 sec = 3 minutes total

A bit of light bridging is great on rest days.
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Re: Forging a mighty Body

Post by Instant_Karotte on Thu Mar 07, 2013 5:00 pm

Yup, after the first few secs bridges are quite enjoyable :mrgreen:

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Re: Forging a mighty Body

Post by Instant_Karotte on Fri Mar 08, 2013 7:05 pm

Had a pretty crappy workout today. I felt weak during the squats and the 'mind-versus-body'-thing with them annoys me. Made me think of switching to one legged squats, or maybe at least trying them once...
the other exercises were great. It was only the squats that p*ssed me off really bad this time...

bw squats 4x60
pushup holds 3x100 sec
wall squats 3x90 sec
neck work 3x25 sec each

gymnast bridges 30,60,90,90,60,30 sec --> 6 minutes total

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Re: Forging a mighty Body

Post by Instant_Karotte on Fri Mar 08, 2013 7:14 pm

Read the 'Calling Fatman: 50 rep squats' thread.

If you're talking about 100 WEIGHTED squats in one set I'm ashamed that my BW squats bother me when it comes to 60 reps per set.

Gotta work on them... at least 300 in one workout should be doable with good form... My body will adapt to my mind, and that's just it.

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Re: Forging a mighty Body

Post by Dave on Fri Mar 08, 2013 7:37 pm

Don't be ashamed that they bother you, be proud that you did them. ;)

And realize that the more you do them the easier it'll be.
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Re: Forging a mighty Body

Post by tilles on Fri Mar 08, 2013 8:11 pm

Dave.cyco wrote:Don't be ashamed that they bother you, be proud that you did them. ;)

And realize that the more you do them the easier it'll be.

That x2 !!!
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Re: Forging a mighty Body

Post by Journeyman on Fri Mar 08, 2013 10:23 pm

^ Yep, just keep working on it.
Instant_Karotte wrote:Read the 'Calling Fatman: 50 rep squats' thread.

If you're talking about 100 WEIGHTED squats in one set I'm ashamed that my BW squats bother me when it comes to 60 reps per set.

Yes, 100 consecutive reps with added (I mentioned 100kg) weight.
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Re: Forging a mighty Body

Post by Instant_Karotte on Sat Mar 09, 2013 3:31 am

Dave.cyco wrote:Don't be ashamed that they bother you, be proud that you did them. ;)

And realize that the more you do them the easier it'll be.

Thanks, that's a point of view I didn't consider :D


Journeyman wrote:Yes, 100 consecutive reps with added (I mentioned 100kg) weight.

This was the part exaxtly the part that made me think!

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Re: Forging a mighty Body

Post by Instant_Karotte on Sat Mar 09, 2013 2:04 pm

Upper body day!
Focused on form and tried to reduce the time between the sets.

ring pullups 10,10,10,10,10
ring dips 12,12,12,12
ring rows 13,13,13,13
pushups 25,25,15,15

Had to go before I could finish the workout, I'll do what's missing tomorrow. And no bridges today, I really could use a day off - Tomorrow I'll do lots, ther's a lot to catch up!

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Re: Forging a mighty Body

Post by Instant_Karotte on Sun Mar 10, 2013 1:55 pm

Left out the twenty pushups that were missing yesterday. Did 20:39 of bridging instead.

Back DOMS, I'm waiting for you :toothy:

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Re: Forging a mighty Body

Post by Dave on Sun Mar 10, 2013 8:13 pm

Wholly kow!! Way to bring the bridging MAYHEM!! Good volume on the upper body stuff too. Good stuff Julian!
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Re: Forging a mighty Body

Post by Rix on Sun Mar 10, 2013 8:51 pm

no, your starting to beat me :( hahaha joking, keep up the good work !!!
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Re: Forging a mighty Body

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