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Starting a new cycle

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Re: Starting a new cycle

Post by Avocadoshake on Thu Oct 10, 2013 5:13 am

2013-10-09 Wed.: Push/ Pull

Different approach today. Didn't know when the family comes back, I took my supplements after getting up: Cod liver oil, Mg and zinc, grabbed 0.5 l whole milk. Put on my shoes and went for a walk.

A bit shy of 9 k - as usual and 85 min total time. Will log some more walk with the daily errands
25 min more walking, 110 min in total

Gymnastics as I returned

Mobility
Band prayer press: 12/12/12
Face pulls 12 kg: 12/12
Face pulls 16 kg: 12/12
Push-ups: 16/16/16

KB Floor Press 16 kg: 8/10/10 alternating with
DB Flys 2 x 8.5 kg DB: 12/12/12
DB Floor press 2 x 8.5 kg DB finishes the cycle: 5

Strict press 16 kg KB: 8/10

Rev. Flys 2 x 8.5 kg DB: 12/12
Renegade rows 22 kg DB: 15
Swimmers 2 x 8.5 kg DB: 8/8

Combo walk (inside) 2 x 8.5 kg DB: 3 rounds in the hallway = 60 m

Stretching
More foam rolling (ouch) and stretching

no Qi gong tonight, had better things to do

GTG:
Front tuck lever rows: 14

3396 kcal
160,4 g Fat
271,1 g Carbs
213,3 g Protein
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Re: Starting a new cycle

Post by Avocadoshake on Thu Oct 10, 2013 5:14 am

Dave wrote:Oh really?  I found it to be really good for hand strength, but I haven't progressed in it for some time now...
In combination with shovelgloving it gives quite an enjoyable forearm pump.
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Re: Starting a new cycle

Post by Avocadoshake on Sat Oct 12, 2013 4:42 pm

I finished the 2nd cycle and deload next week. I only plan to hone squatting and single leg rdl. Maybe a bit shovelgloving and doing grip. But that's about it.

Ok, maybe crawls or other stuff I feel like doing, if so.

I think I have now dialed in the nutrition with the IF and the training. I did not loose weight during those two first month, more likely gained about one kg.
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Re: Starting a new cycle

Post by Avocadoshake on Sat Oct 12, 2013 5:13 pm

2013-10-10 Thu.: Grip, shovelglove

Morning gymnastic
Foot gym.
115 min walk

14 min shovelglove
Hammer tilt: 6/10
CoC No. 1 gripper: 8/10
CoC No. 1.5 gripper: 3/5/4/4/2
IronMind resistance band red: 3 x 10

15 min stretching

Qi gong before bed

3014 kcal
153,6 g Fat
211,3 g Carbs
191,6 g Protein
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Re: Starting a new cycle

Post by Avocadoshake on Sat Oct 12, 2013 5:17 pm

2013-10-11 Fri.: Squats, DLs, Swings

Morning gymnastic
Foot gym.
125 min walk

Main:
Mobility
BW SLRDL: 8
SLRDL 12 kg KB: 8
SLRDL 16 kg KB: 8
SLRDL 20 kg KB: 8
SLRDL 22 kg DB: 8

KB Swings 16 kg (oh): 20/20
KB Swings 20 kg: 20

Front Squat 18 kg BB: 5/5/5/5/5 (trying to get deeper)

Sumo DL 28 kg BB: 6/6/6/6/8

Finisher:
Suitcase walk 22 kg DB: 4 rounds inside = 80m

Foam rolling and stretching
Qi gong before bed

3705 kcal
173,7 g Fat
298,6 g Carbs
233,6 g Protein
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 14, 2013 2:30 pm

2013-10-12 Sat.: reg.

Morning gymnastic
100 min walk
6 min run with the new stroller

Qi gong before bed

GTG:
Pull-ups: 10

3151 kcal
128 g Fat
315,5 g Carbs
167 g Protein
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 14, 2013 2:32 pm

2013-10-13 Sun.: reg.

Morning gymnastic
120 min walk

Qi gong before bed

GTG:
Front tuck lever rows: 14/14

2860 kcal
115,5 g Fat
262,2 g Carbs
189,4 g Protein
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Re: Starting a new cycle

Post by Avocadoshake on Tue Oct 15, 2013 4:18 pm

I have a pair of these now to wear around the house, because it's getting cold. Feels good.[You must be registered and logged in to see this image.]
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Re: Starting a new cycle

Post by Avocadoshake on Wed Oct 16, 2013 10:13 am

2013-10-14 Mon.: Deload, mobility, grip

Morning gymnastic
Foot gymnastic
120 min walk

Mobility
Band prayer press:10/10
Face pulls 12 kg: 12/12/12
Push-ups: 10/10
Band pull-aparts: 10
Frog push-ups: 8
Spiderman push-ups:2
BW SLRDL: 8/8
Foam rolling & stretching

Hammer tilt: 6/10
CoC No. 1 gripper: 8/8
CoC No. 1.5 gripper: 4/4/4/4/2
IronMind resistance band red: 3 x 10

Qi gong before bed

GTG:
Front tuck lever rows: 12
Pull-ups: 10


3364 kcal
176,6 g Fat
230,5 g Carbs
211 g Protein

I try scratch list training this week. I aim for 30 BW pushes/ day and 100 BW pulls/ week.

Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 22/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Thu Oct 17, 2013 12:34 pm

2013-10-15 Tue.: Deload, squats, SL RDL, grip

Morning gymnastic
120 min walk

Mobility
Front squats 18 kg: 9 x 2
Band prayer press:12/12/2
Band pull-aparts:: 12/12/12
Push-ups: 15/15
SL RDL 16 kg: 8/8/8
Lateral DB raises 2 x 8.5 kg: 6/8/10

Hammer tilt: 5/10
CoC No. 1 gripper: 12/10
CoC No. 1.5 gripper: 6/8/7/5
IronMind resistance band red: 5 x 10

Qi gong before bed

GTG:
Mixed grip pull-ups: 10/10

3317 kcal
169,2 g Fat
234,6 g Carbs
213,1 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 42/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Thu Oct 17, 2013 2:18 pm

2013-10-16 Wed.: Deload, shovelglove, grip

Morning gymnastic
Foot gymnastic
120 min walk
7 min run with the new stroller

14 min shovelglove
Band Preacher Press: 12
Face Pulls 12/12
Frog PUs: 8/10/4
Mobility
Push-ups: 8

Hammer tilt: 6/10
CoC No. 1 gripper: 10/5
CoC No. 1.5 gripper: 2/2/1
IronMind resistance band red: 10/10/10/10/12/10

Qi gong before bed

GTG:
Front tuck lever rows: 14
Pull-ups: 5

3248 kcal
138,9 g Fat
328,7 g Carbs
162,2 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 61/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Fri Oct 18, 2013 1:54 pm

2013-10-17 Thu.: Deload, squats, grip

Morning gymnastic
90 min walk
6 min run with the new stroller - somehow not keen on running this week

Mobility
Front squats 20.5 kg BB:  9 x 2
(practicing lifting off the floor, getting the weight into position and squatting of course)
Band pull-aparts: 12/12/12
Band preacher press: 12
Push-ups: 18/12
KB swings 12 kg (oh): 34

Hammer tilt: 6/10
CoC No. 1 gripper: 8/8
CoC No. 1.5 gripper: 4/4/4/4
IronMind resistance band red: 3 x 10

Qi gong before bed

GTG:
Mixed grip pull-ups: 10/10

3546 kcal
174,5 g Fat
296,7 g Carbs
187,5 g Protein

Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 81/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sun Oct 20, 2013 12:52 pm

2013-10-18 Fri.: Deload, variations in swing, (weak) grip

Morning gymnastic
Foot gymnastic
120 min walk

Swings 12 kg: 32
2 x 8 kg: 16
12 kg (oh): 44 (12/12/10/10 in one set)
16 kg: 30
16 kg (oh): 20/20 [(10/10) x 2]
20 kg: 22/32

Mobility
Band prayer press: 12
Frog push-ups: 12/10/8
Band pull-aparts: 12

Hammer tilt: 7/10
CoC No. 1 gripper: 6/6/6
CoC No. 1.5 gripper: 2/2/2 - I guess, I'n done for this week
IronMind resistance band red: 3 x 10

Qi gong before bed

GTG:
Front tuck lever rows: 8
Pull-ups: 4

3316 kcal
156,3 g Fat
380 g Carbs
201,5 g Protein

Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 93/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sun Oct 20, 2013 12:56 pm

2013-10-19 Sat.: reg.

Morning gymnastic
Foot gymnastic
120 min walk
7 min run with the new stroller

Qi gong before bed

GTG:
Front tuck lever rows: 8

3165 kcal
155,1 g Fat
217,4 g Carbs
228,7 g Protein

Total BW Pushes: --/ day (goal: 30/ day) | total BW Pulls: 101/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 21, 2013 4:37 pm

Tumbling, sort of:
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 21, 2013 5:07 pm

2 hands anyhow 22 kg DB & 16 kg KB (PR)

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Re: Starting a new cycle

Post by Avocadoshake on Tue Oct 22, 2013 1:43 pm

2013-10-20 Sun.: reg.

Morning gymnastic
110 min walk

3288 kcal
162,4 g Fat
223,7 g Carbs
225,9 g Protein
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Re: Starting a new cycle

Post by Avocadoshake on Tue Oct 22, 2013 2:03 pm

2013-10-21 Mon.: Vintage lifts

Morning gymnastic
7 min run with the new stroller
120 min walk

I had a dreaded parent's evening before I could train. I was so fed up by the powerpoint treatment, I just (almost) went berserk. Started with a good warm up and then did lift the weights. And I started quite heavy, I wanted to get it done.

Main:
Mobility
Push ups: 10/10/10
BW SL RDL: 8/8
Tumbling: 2 x
Swings 20 kg: 26/30

TGUs:
16 kg KB: 2
20 kg KB: 2
2 hands anyhow:
20 & 16 kg KB: 2
22 kg DB & 16 kg KB: 2 (PR)
Corkscrew 16 kg: 8
Suitcase DL 22 kg DB: 7/8
Finisher: Suitcase walk 22 kg DB: 3 rounds in the hallway ~ 54 m
Stretching

Qi gong before bed

GTG:
Mixed grip pull-ups: 10/10
Pull-ups: 6

3288 kcal
162,4 g Fat
223,7 g Carbs
225,9 g Protein

Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 26/ week (goal: 100/ week)

^^I try to keep this scratch list for a wile. 100 BW pulls/ week are a nice doable number as are the 30 pushes/ day - I substitute the prayer press with them.
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Re: Starting a new cycle

Post by Avocadoshake on Thu Oct 24, 2013 1:31 pm

2013-10-22 Tue.: Squats

Decided to practice my front squats a bit

Morning gymnastic
Foot gymnastic
140 min walk

Mobility
Frog push ups: 12/10/8
Front squats 20.5 kg BB: 5/5/5

Qi gong before bed

GTG:
Front tuck lever rows: 12

3323 kcal
144,4 g Fat
255,2 g Carbs
219 g Protein

Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 28/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Thu Oct 24, 2013 1:32 pm

2013-10-23 Wed.: Push/ Pull

Morning gymnastic
Foot gymnastic
100 min walk

Mobility
Band prayer press: 12/12/12
Face pulls 16 kg: 12/12/12
Push-ups: 14/16/18

Clean & press 12 kg KB:3/3

KB Floor Press 16 kg: 9/10/10 alternating with
DB Flys 2 x 8.5 kg DB: 12/12/12
DB Floor press 2 x 8.5 kg DB: 5/5/7

Strict press 16 kg KB: 10
Strict press 20 kg KB: 2 - a little bit too heavy
Strict press 16 kg KB: 6/8

Renegade rows 22 kg DB: 11

Combo walk (inside) 2 x 8.5 kg DB: 3 rounds in the hallway = 54 m

Stretching

Qi gong before bed

4144 kcal
201,1 g Fat
333,1 g Carbs
244,1 g Protein

^^Hungry!

Total BW Pushes: 48/ day (goal: 30/ day) | total BW Pulls: 28/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Fri Oct 25, 2013 4:15 am

2013-10-24 Wed.: unsure, grip, babysitting

Morning gymnastic
120 min walk

Hammer tilt: 10/10
CoC No. 1 gripper: 10/10
CoC No. 1.5 gripper: 5/5/5
IronMind resistance band red: 3 x 10

Shoulder dislocations and stretching - no pushes this evening

Qi gong before bed

Had the children almost the whole day today - usually I can have my off time around eight in the evening. Not today. My wife came back from a club meeting around 22:45. I napped with the little one in the bed, got up and decided to do a bit grip work, stretching, hit the shower and go back to bed after a round of qi gong.

GTG:
Front tuck lever rows: 10
Mixed grip pull-ups: 5/5

2315 kcal
102,6 g Fat
109,6 g Carbs
230,9 g Protein

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 58/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sat Oct 26, 2013 2:08 pm

2013-10-25 Fri.: Squats, DLs, Swings

Morning gymnastic
110 min walk
14 min run with new stroller

Main:
Mobility
Band Prayer Press: 10
Frog push ups: 10/10/10
BW SLRDL: 10
SLRDL 22 kg DB: 8/9

KB Swings 20 kg: 24/30/14

Front Squat 20.5 kg BB: 3/4/3/4
not impressed with the reps, but the depth was quite good

Sumo DL 30.5 kg BB: 4/5/5/5

Finisher:
Mixed walk 20 kg & 16 kg KB: 4 rounds inside = 72 m

Foam rolling and stretching
Qi gong before bed

GTG:
Front tuck lever rows: 12

3650 kcal
152,2 g Fat
354,9 g Protein
209,1 g Carbs
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 70/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sun Oct 27, 2013 12:39 pm

2013-10-26 Sat.: reg.

Morning gymnastic
180 min walk - gak!
10 min run with new stroller

Qi gong before bed

GTG:
Pull ups: 12

2908 kcal
135,4 g Fat
212,2 g Carbs
217,4 g Protein
Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 82/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sun Oct 27, 2013 12:44 pm

On a side note, I'm gong to blow the whole IF thing -  after trying it out for 10 weeks.
Reason: While I like the lifestyle benefits, it screws my digestion.

I now return to my breakfast for a while, skipping the oats for bulgur, because it sits in the pantry and it's a welcome substitute for the oats.

I soak it overnight and then add some yoghurt, fruit flax seed and cottage cheese in the morning.


Last edited by Avocadoshake on Mon Oct 28, 2013 6:36 pm; edited 1 time in total
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Re: Starting a new cycle

Post by Avocadoshake on Sun Oct 27, 2013 5:26 pm

And another note: A blend of curd cheese (casein) and ricotta (whey) - 4:1 makes a nice meal before bedtime.
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Re: Starting a new cycle

Post by itlives on Sun Oct 27, 2013 9:26 pm

I like the way you eat. Is there any fast food where you live? (I know you wouldn't eat it, just wondering.)
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 28, 2013 4:05 am

You've seen that, have you?
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Actually, where I live, no, no fast food, except a pizza delivery, which I consider fast food. No asian food or food to go, but a bakery, which lets you grab a few snacks on the go and the same at the grocery store.

I actually hate the bakery. There is convenience food. But I actually don't like it, because of the price, quality and I think our children should learn that food is prepared, not just reheated or comes in a cardboard box.

Speaking of children an eight year old friend of my daughter has not yet eaten chicken wings - she was unable to work around the bone in it. Imagine that! I really shocked her when she came by and I was eating the pork noses pictured above.

I then made chicken nuggets - that went well. Actually I made them from real chicken, used corn flakes for the crust and baked them in the oven. She doesn't even like real mashed potatoes.

Our daughters actually eat almost everything - even blood sausage, which we had yesterday.

The best reachable Mc is 20 km away in the railway station in Berne. But I really don't like eating there below surface in the crowd the high priced food and actually haven't.
And there is a Burger King about 5 km away at the highway exit. Not a convenient way to munch either.
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 28, 2013 4:12 am

Oh, and I bet you have seen the little sins I made. The cake and the yeast dumplings.
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Re: Starting a new cycle

Post by itlives on Mon Oct 28, 2013 9:28 am

Will work for food.....
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Re: Starting a new cycle

Post by Black. on Mon Oct 28, 2013 1:37 pm

:razz: 
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 28, 2013 2:25 pm

2013-10-27 Sun.: reg.

Morning gymnastic
110 min walk

Qi gong before bed

GTG:
Front tuck lever rows: 8
Pull ups: 10

3707 kcal
194,2 g Fat
265,7 g Carbs
217,9 g Protein
Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 100/ week (goal: 100/ week) - close call
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 28, 2013 2:26 pm

Black. wrote::razz: 
And hi black, nice you stopped by! :wave: 
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Re: Starting a new cycle

Post by Dave on Mon Oct 28, 2013 4:06 pm

Dominik, you make me hungry almost every time I look at your log, lol!
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Re: Starting a new cycle

Post by amit_shah25 on Mon Oct 28, 2013 5:34 pm

Dave wrote:Dominik, you make me hungry almost every time I look at your log, lol!
x 2 !!

EDIT -

I almost drooled a little bit looking at that pie !

EDIT AGAIN -

So don't tell me that sauerkraut is home-made too ? !!!
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 28, 2013 5:40 pm

Nope, the kraut is not. Something I consider making, but always dismiss it.

And the pie is a childhood memory, comfort food if you will.


Last edited by Avocadoshake on Mon Oct 28, 2013 5:47 pm; edited 1 time in total
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Re: Starting a new cycle

Post by Avocadoshake on Mon Oct 28, 2013 5:41 pm

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Bent press 1st try. I did it again with a lighter load and did better. That's brutal!
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Re: Starting a new cycle

Post by Avocadoshake on Wed Oct 30, 2013 3:59 pm

2013-10-28 Mon.: Vintage lifts

Morning gymnastic
160 min walk
Foot gymnastic

Main:
Mobility
Push ups: 14/18/20
BW SL RDL: 10/10
Tumbling: 2 x
Swings 20 kg: 30/30

TGUs:
16 kg KB: 2
20 kg KB: 2
Bent press 6 kg KB: 2
2 hands anyhow:
20 & 16 kg KB: 3
22 kg DB & 16 kg KB: 2
Corkscrew 16 kg: 10
Suitcase DL 22 kg DB: 7/8
Finisher: Mixed walk 22 kg DB & 16 kg KB: 2 rounds in the hallway ~ 36 m
Stretching

Qi gong before bed

GTG:
Front tuck lever rows: 8
Pull-ups: 12

3285 kcal
138,2 g Fat
286 g Carbs
218,3 g Protein

Total BW Pushes: 52/ day (goal: 30/ day) | total BW Pulls: 20/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Wed Oct 30, 2013 4:03 pm

2013-10-29 Tue.: Squats, Grip

Morning gymnastic
130 min walk

Hammer tilt: 8/10
CoC No. 1 gripper: 10/10
CoC No. 1.5 gripper: 6/6/6/6
IronMind resistance band red: 3 x 12

Mobility
Push ups: 10/10/10
Front squats 20.5 kg BB: 2/2/2/2/2/2/1/1

Qi gong before bed

GTG:
Mixed grip pull ups: 10/10

3515 kcal
155,8 g Fat
296,7 g Carbs
239,5 g Protein

Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 40/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Wed Oct 30, 2013 6:28 pm

2013-10-30 Wed.: Push/ Pull

Morning gymnastic
Foot gymnastic
160 min walk

Mobility
Band prayer press: 16/20/20
Frog push-ups: 10/12/12
Face pulls 16 kg: 12/12/12

KB Floor Press 16 kg: 10/10/10 alternating with
DB Flys 2 x 8.5 kg DB: 12/12/12
DB Floor press 2 x 8.5 kg DB: 5/5/7

Strict press 16 kg KB: 10/10/10

Renegade rows 22 kg DB: 12/8

Curls 2 x 8.5 kg DB: 5/6

Stretching and foam rolling

Qi gong before bed

GTG:
Pull ups: 12

4055 kcal
192,3 g Fat
309,2 g Carbs
278,7 g Protein

Total BW Pushes: 34/ day (goal: 30/ day) | total BW Pulls: 52/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Thu Oct 31, 2013 2:19 pm

Not going to turn this into a food blog, but today more a cheat meal.

Halloweener with undead mashed potatoes and chard swamp.

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Re: Starting a new cycle

Post by Dave on Thu Oct 31, 2013 2:30 pm

It looked delicious... until I red what it is...  hahaha! :pale: :silent: 
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Re: Starting a new cycle

Post by Avocadoshake on Thu Oct 31, 2013 3:26 pm

I think it was the first time I ate sausage (except salami) this year.[You must be registered and logged in to see this image.]
^^better picture and yes, I made the dough myself.
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Re: Starting a new cycle

Post by Dave on Thu Oct 31, 2013 3:57 pm

Nice, but I was talking about eating the swamp zombies. :P 
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Re: Starting a new cycle

Post by Dave on Thu Oct 31, 2013 3:58 pm

Avocadoshake wrote:[You must be registered and logged in to see this link.]
Bent press 1st try. I did it again with a lighter load and did better. That's brutal!
How did I miss this!!

Okay here's a pointer that will have you safely and comfortably hoisting MUCH bigger loads in no time flat:  Tuck your triceps into your ribcage from the very start of the movement.  Good luck!
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Re: Starting a new cycle

Post by Dave on Thu Oct 31, 2013 4:01 pm

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This is a great exercise and it will serve you well if you stick with it! Your shoulders and core will love you for it!
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Re: Starting a new cycle

Post by Avocadoshake on Thu Oct 31, 2013 4:31 pm

Thanks Dave! Very much appreciated. 1st try.
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Re: Starting a new cycle

Post by Dave on Thu Oct 31, 2013 5:19 pm

Respect brother! :)
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 02, 2013 7:55 am

Ok, I'm entering the last week of this cycle before deload coming Monday.

After that I'll switch gears for four weeks and do a circuit- and hopefully a bit of cutting-cycle, before entering the last two weeks of the year and using them for a two week mini bulk.

I'll then finish that cycle within the first week of the new year, adding a deload and maybe re-adjust training to my goals for 2014.

More infos on the circuit (upper/lower) coming. Have to tweak it a little bit to suit my resources.
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 02, 2013 8:01 am

2013-10-31 Thu.: Mobility, grip

Morning gymnastic
130 min walk
12 min run with new stroller

Hammer tilt: 10/12
CoC No. 1 gripper: 10/10
CoC No. 1.5 gripper: 6/6/6/6
IronMind resistance band red: 3 x 12

Mobility
A few atg goblet squats singles for stretching
3 times x-band walks (10 steps left/right) - do them always at least once during my mobility, the really to seem to be quite good for my legs
no pushes this evening

Qi gong before bed

GTG:
Pull-ups: 8

3870 kcal
199,5 g Fat
316,4 g Carbs
201,4 g Protein

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 60/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 02, 2013 8:11 am

2013-11-01 Fri.: Squats, DLs, Swings

Morning gymnastic
120 min walk

Main:
Foam rolling
Mobility
Band Prayer Press: 10
Push ups: 30
BW SLRDL: 10
SLRDL 18 kg BB: 4/5

KB Swings 12 kg (oh): 40

Front Squat 18 kg BB: 3/3/3/3/3
@ almost full ROM

Sumo DL 18 kg BB: 6
28 kg BB: 3/3
33 kg BB: 5 x 1

Finisher:
combo walk 2 x 8.5 kg DB: 4 rounds inside = 72 m

Stretching
Qi gong before bed

GTG:
Front tuck lever rows: 10
Mixed grip pull ups: 6/6
Pull ups: 6

3794 kcal
205 g Fat
276,1 g Carbs
212,8 g Protein
Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 88/ week (goal: 100/ week)
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Re: Starting a new cycle

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