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Starting a new cycle

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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 02, 2013 3:39 pm

This is the original plan, I found at t-nation:

Circuit A:
  Exercise Tempo Sets Reps Rest
A1 Back Squat 1010 3 15-20 10 sec.
A2 Flat Dumbbell Press 1010 3 15-20 10 sec.
A3 Prone Leg Curl 1010 3 15-20 10 sec.
A4 Standing Military Press 1010 3 15-20 10 sec.
A5 Supine Cable Knee-In 1010 3 15-20 10 sec.
A6 Bent-Over EZ-Bar Row 1010 3 15-20 3 min.
_____________________________
Circuit B:
  Exercise Tempo Sets Reps Rest
B1 Incline Dumbbell Press 1010 3 15-20 10 sec.
B2 Seated Leg Extension 1010 3 15-20 10 sec.
B3 Front Lat Pulldown 1010 3 15-20 10 sec.
B4 Standing Calf Raise 1010 3 15-20 10 sec.
B5 Flat EZ-Bar Triceps Extension 1010 3 15-20 10 sec.
B6 Semi-Stiff-Leg Barbell Deadlift 1010 3 15-20 3 min.
Note: Tempo of 1010 refers to a tempo of 1 second lowering/no pause/1 second lifting/no pause tempo.

Actually you should go through the A-circuit three times and then do the B-circuit afterwards in one session.

As I do not really want to line up so much gear (and remember all those exercises), I asked the author (John Paul Catanzaro) whether I could do the two circuits on different days, maybe doing four rounds instead of three.
His answer:
Yes, that works quite well actually, especially for more advanced lifters. In essence, the structure would be similar to option #3. You can add an additional round or two, but I warn you: it's going to be a tough workout! Start light or you won't make it to the end.
Still I have to tweak the exercises for my needs and eventually they will look like this:

Circuit A:
  Exercise Tempo Sets Reps Rest
A1 Front or Goblet Squat 1010 3 15-20 10 sec.
A2 Dumbbell Floor Press 1010 3 15-20 10 sec.
A3 Bodyweight Leg Curl 1010 3 15-20 10 sec.
A4 Shoulder or Arnold Press 1010 3 15-20 10 sec.
A5 Bicycles 1010 3 15-20 10 sec.
A6 Bent-Over Barbell Row 1010 3 15-20 3 min.
_____________________________
Circuit B:
  Exercise Tempo Sets Reps Rest
B1 Push Ups 1010 3 15-20 10 sec.
B2 Bodyweight Leg Extension 1010 3 15-20 10 sec.
B3 Towel Face Pulls 1010 3 15-20 10 sec.
B4 Standing Calf Raise 1010 3 15-20 10 sec.
B5 Frog Push Ups 1010 3 15-20 10 sec.
B6 Semi-Stiff-Leg Barbell or Sumo Deadlift 1010 3 15-20 3 min.
This will give me a break from the heavier oriented sets for a while.

Unfortunately there are no KB-Swings in there, but I might do them in addition and/ or the shovel glove.

During this four weeks, I plan to snack even more on raw veggies to feel full and skip most of the fat protein sources. You know, I eat a lot and am getting most of my protein from eggs, meat, almonds, cheese, curd cheese and cottage cheese. I will not completely skip on these and still will have a hearty lunch with the family, but to keep the protein high, I probably will try some protein shakes.

Next wednesday I leave our cozy village for some IT stuff in Aarau and there (how convenient) at the station is a „PowerFood“ store where I can purchase some stuff.

I have mixed feelings about this, but it’s an experiment and I really liked the shakes, when I was training at a facility.

So, starting this four week interlude will be on 11-18. Before I’ll do a recap on my current regime, that I tried for three full months and will resume afterwards (at least for one more cycle).

Mon.: Circuit A
Tue.: Fun, assistance work
Wed.: Circuit B
Thu.: Fun, assistance work
Fri.: Circuit A
Sat. & Sun.: Reg.

Mon.: Circuit B


Sooooooo? Your very much appreciated input.

(have you noticed the fancy tables, I made)
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Re: Starting a new cycle

Post by Dave on Sat Nov 02, 2013 11:15 pm

Looks good Dominik. You look to have all the bases covered and the rest times so low will give you a good conditioning effect as well. The only thing I don't see is much low back work, at least not through a full ROM. Not a criticism, mind you, because you have the indirect static work to them from bent over rows, not to mention that shovelgloving will keep all those muscles strong and healthy, so all I can say is :up:.
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Re: Starting a new cycle

Post by Avocadoshake on Sun Nov 03, 2013 4:07 am

Yep, that is my same concern here, that's why I think swings and shovelglove would be good on the off days - hasn't to be that much imho. Plus I do some back exercises every morning anyway (Supermans for example).

Currently I focus more on the lower abs, because the lower back tends to get tight very quickly - has been much worse in the past tho.

Sitting is so unhealthy!
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Re: Starting a new cycle

Post by Avocadoshake on Sun Nov 03, 2013 2:50 pm

I consider muscle milk as a supplement, has anyone experience with it?
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Re: Starting a new cycle

Post by Avocadoshake on Sun Nov 03, 2013 3:56 pm

2013-11-02 Sat.: reg.

Morning gymnastic
140 min walk

GTG:
Front tuck lever rows: 13
Pull ups: 6

3308 kcal
156,3 g Fat
284,6 g Carbs
200,4 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 Nov 04, 2013 3:13 am

2013-11-03 Sun.: reg.

Morning gymnastic
110 min walk

Qi gong before bed

3208 kcal
147,9 g
257,5 g
218,4 g
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 Dave on Mon Nov 04, 2013 7:41 pm

Avocadoshake wrote:Sitting is so unhealthy!
Wholly crap yes
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Re: Starting a new cycle

Post by amit_shah25 on Mon Nov 04, 2013 10:39 pm

Never had muscle milk. Heard a lot about it. Although mostly seen people who want to bulk take that. You can always give it a try .. But then, you eat so healthy, and you have time to make/prepare real food, I would say stick with it rather than shoving chemicals down the throat ..
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Re: Starting a new cycle

Post by Avocadoshake on Tue Nov 05, 2013 2:08 am

amit_shah25 wrote:Never had muscle milk. Heard a lot about it. Although mostly seen people who want to bulk take that. You can always give it a try .. But then, you eat so healthy, and you have time to make/prepare real food, I would say stick with it rather than shoving chemicals down the throat ..
amit, I guess you're right, in all points. Actually pondered about that as well and may rather invest in a few fine teas instead. :coffee: 
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Re: Starting a new cycle

Post by Avocadoshake on Tue Nov 05, 2013 11:39 am

amit_shah25 wrote:Never had muscle milk. Heard a lot about it. Although mostly seen people who want to bulk take that. You can always give it a try .. But then, you eat so healthy, and you have time to make/prepare real food, I would say stick with it rather than shoving chemicals down the throat ..
I just came home from a windy and wet walk with the stroller (good 600 kcal. burned) and drank a hot chocolate with an egg in it (and 1 tsp sugar) and got 26.1 g protein for 466 kcal and not much chem. in it - I hope!

I just have to eat more brown rice with tuna, chicken and the like.
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Re: Starting a new cycle

Post by Iliander on Tue Nov 05, 2013 12:35 pm

yes, chocolate milk is excellent
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Re: Starting a new cycle

Post by Avocadoshake on Wed Nov 06, 2013 5:50 pm

2013-11-04 Mon.: Vintage lifts

Morning gymnastic
Footgym.
140 min walk
Foot gymnastic

Main:
Foam rolling
Mobility
Push ups: 30
BW SL RDL: 10/10
Tumbling: 2 x
Swings 16 kg (oh): 20/20

TGUs:
16 kg KB: 2
20 kg KB: 2
Bent press 6 kg KB: 2 - now, with a better technique, the weight was too light
2 hands anyhow:
22 kg DB & 16 kg KB: 2/2
20 & 16 kg KB: 1

Corkscrew 16 kg: 10
Suitcase DL 22 kg KB: 4
26 kg KB: 1/1
Finisher: Mixed walk 20 kg KB & 16 kg KB: 2 rounds in the hallway ~ 36 m
Stretching

Qi gong before bed

GTG:
Pull-ups: 8

3869 kcal
173 g Fat
318,4 g Carbs
270,6 g Protein

Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 8/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Wed Nov 06, 2013 5:56 pm

2013-11-05 Tue.: Squats, Grip

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

Hammer tilt: 10/10
CoC No. 1 gripper: 10/10
CoC No. 1.5 gripper: 7/8/7/6
IronMind resistance band red: 3 x 12

Mobility
Frog push ups: 10/10/10
Front squats 20.5 kg BB: 4/4/4/4/4

Foam rolling and stretching

Qi gong before bed

GTG:
Mixed grip pull ups: 10/10

3203 kcal
127,2 g Fat
276,1 g Carbs
242,2 g Protein

Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 8/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Wed Nov 06, 2013 6:10 pm

2013-11-06 Wed.: Swim

Was away during the day and had the possibility to go swimming after work - very much appreciated. Push/ pull tomorrow.

Tried my first protein shake after maybe 10 years or so. Grabbed one on the go, out of curiosity: Bleuarrrgh! Artificially disgusting. Cottage cheese, whole milk, eggs, tuna, ricotta, curd cheese, meat, here I come, I will never betray you again, ever!

Morning gymnastic
140 min walk - anyway

Grip CoC Trainer: 3 x 12 - had it in my backpack and decided to log some reps
33 min swim (crawl): 1.5 km
Pull ups with 4.5 kg backpack: 6/6/6
Push ups: 30

Qi gong before bed

2757 kcal
128,3 g Fat
211,9 g Carbs
192,9 g Protein

Total BW Pushes: 30/ day (goal: 30/ day) | total BW Pulls: 26/ week (goal: 100/ week) - yeah, they were weighted, but I decided to count em anyway.
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Re: Starting a new cycle

Post by Avocadoshake on Thu Nov 07, 2013 5:36 am

Painting at the "Schwimmhalle".
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 09, 2013 1:27 pm

2013-11-07 Thu.: Push/ Pull

Morning gymnastic
120 min walk

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

Strict press 16 kg KB: 10/10/10

KB Floor Press 16 kg: 10/10/12 alternating with
DB Flys 2 x 8.5 kg DB: 12/12/15
DB Floor press 2 x 8.5 kg DB: 5/6/10
last set = reward set

Renegade rows 22 kg DB: 5/5

Hammer curls 2 x 8.5 kg DB: 5/6

Stretching

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

4309 kcal
186,7 g Fat
361,3 g Carbs
297,5 g Protein

Total BW Pushes: 34/ day (goal: 30/ day) | total BW Pulls: 46/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 09, 2013 1:39 pm

2013-11-08 Fri.: Squats, DLs, Swings

Morning gymnastic
140 min walk
9 min run with the jogger

Main:
Foam rolling
Mobility
BW SLRDL: 10/10
SLRDL 18 kg BB: 4/5

KB Swings 20 kg: 30/32

Front Squat 18 kg BB: 2/3/3/3/3/3
@ almost full ROM

Sumo DL 18 kg BB: 10
28 kg BB: 4/4/4/4/4/5

Finisher:
Suitcase walk 20 kg KB: 3 rounds inside = 54 m

IronMind resistance band red: 3 x 12

Stretching and Foam rolling
Qi gong before bed

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

3927 kcal
165,1 g Fat
340,2 g Carbs
260,1 g Protein
Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 66/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sun Nov 10, 2013 8:47 am

Yesterday, on Sat. morning that three month test cycle ended. I gained 2 kg during that time, which is actually a good thing.

I'll do a recap in detail later, if time permits.
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Re: Starting a new cycle

Post by Avocadoshake on Sun Nov 10, 2013 8:56 am

2013-11-09 Sat.: reg.

Morning gymnastic
Foot gym.
200 min epic walking

Qi gong before bed, the white crane spreads it’s wings (and falls on it’s beak)
went very well - I struggled with this exercise for some time, now I’m getting it.

GTG:
Front tuck lever rows: 10/10

3912 kcal
179 g Fat
363,4 g Carbs
234,9 g Protein
Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 86/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sun Nov 10, 2013 2:49 pm

Ok, I have now done this kind of training for three month. I'll now be doing a fun/ deload week starting on Monday.

I'm now at almost 79 kg at 1.84 m height. I actually gained 1 cm, that's a bit surprising, but I guess the yoga/ stretching and footwork was beneficial.

The weight is fine, shooting for 80 - 85 kg the next year. I'm actually ramping up calories and cutting them as I feel it is needed. Nonetheless, I am in the lower double digits of BF atm.

Speaking of eating: with this cycle I tried IF - intermittent fasting - mostly out of lifestyle decisions, but dropped it after 10 weeks, because my digestion didn't like it at all. Add a breakfast and everything works fine almost immediately.
While I enjoyed the gained freedom of choosing some fun calories, I really disliked the digestive problems.

With this new training regime - three days/ week -  I was really very satisfied. I could train with more volume and add weight as well. Recovery was better and I enjoyed the off/ fun/ recovery days for mobility and training stuff - squats lately.
I did not need to foam roll that much, while there would have been more time for that anyway.

I gained quite some mass in the upper body - most, no, all my jackets are tight at the shoulders and I have to buy new ones. I have to add, my shoulders did respond very well, previously also.
My (upper) chest filled out, but I think the 4 x 30 pushes minimum/ week did their part as well.

For a change, I will do a more volume based upper/lower circuit after the deload for four weeks, to melt off some fat. During this time I can think about the training to come. I'll add a two week mini bulk in Dec. and will include more KB swings during that month.

Kettlebell swing challenge anyone?

Then the year is over and I have to focus more on my lower body work. For simplicity, I consider a upper/ lower split, maybe like A1-off-B1-off-A2-off-B2-off-A1-off-B1-off-etc.
Still time to think about that.

A few numbers and highlights:
Mon.:
TGUs: started with 15 kg and 2/2 reps (left and right, so 8 in total)

finished with 16 kg and 2 reps (left/right) plus 20 kg and 2 more reps
^^^i definitely wanted to get better at them - mission accomplished

2 hands anyhow:
Start:
2 x 8 kg KB: 4
20 & 12 kg KB: 2
20 & 16 kg KB: 2
End:
2 hands anyhow:
22 kg DB & 16 kg KB: 2/2
20 & 16 kg KB: 1
^^^holy moly

The other lifts on Mon. were only additional and optional mostly. I did get better at tumbling and at the suitcase DL as well.

Wed.:
did get significantly better at push ups - I can do 30 now

Start:
DB Floor press 15 kg: 6/6/7
alternating with:
DB Flys 2 x 9 kg: 10/10/12

Strict Press 15 kg DB: 6/6/6

End:
Strict press 16 kg KB: 10/10/10

KB Floor Press 16 kg: 10/10/12 alternating with
DB Flys 2 x 8.5 kg DB: 12/12/15
DB Floor press 2 x 8.5 kg DB: 5/6/10

Actually I thought there was not much progression happening on Wed. My notes proved me wrong here, cool!
Face Pulls went from 6/6 up to 12/12/12 @ 16 kg as well

Fri.:

Now let's see, what has happened there, as I used the end of the week, to get used to the barbell and I worked with KBs before.

Start (Squats and Sumo were done with kettlebells, the RDL with a dumbbell):
SLRDL 22 kg DB: 8/8

Goblet Squats
22 kg: 12
24 kg: 12/12
32 kg: 11/12
Sumo DL
22 kg DB: 10
32 kg: 12
40 kg: 12/8

End (all barbell here):

SLRDL 18 kg BB: 4/5 - feels better, but is harder

Front Squat 18 kg BB: 2/3/3/3/3/3
@ almost full ROM

Sumo DL 18 kg BB: 10
28 kg BB: 4/4/4/4/4/5

At least I got pretty comfortable with the BB and have the option for heavier loads in the future.

My flexibility and ROM has gotten better in overall. I'm very surprised how much success one can make with dedication in as little as 12 weeks (9 training weeks and 3 fun/ deload weeks). I think I could have done better still, if I had not done IF - but now I have tried it at least - and if I haven't had an annoying infection of the upper airways for a few weeks.

There you see, how valuable a training journal can be.
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Re: Starting a new cycle

Post by Avocadoshake on Tue Nov 12, 2013 1:14 pm

2013-11-10 Sun.: reg.

Morning gymnastic
120 min walk

GTG:
Front tuck lever rows: 10/14

3912 kcal
179 g Fat
363,4 g Carbs
234,9 g Protein
Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 100/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Tue Nov 12, 2013 1:31 pm

2013-11-11 Mon.: Fun, deload, abs

Morning gymnastic
140 min walk

Main:
Mobility
Push ups: 30
Foot gymnastics - foot bag
Tumbling - tried some new stuff - basically it’s BJJ drills, which I find pretty good for mobility and coordination

Three rounds of:
Reverse crunches: 10
BW-leg curls: 10
Bicycles: 10
Dead Bug: 10
BW leg extensions: 12

done with weights on the feet and small DBs in the hands if possible

Stretching and foam rolling

Qi gong before bed

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

3722 kcal
174,8 g Fat
294,8 g Carbs
246,1 g Protein
Total BW Pushes: 30/ 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 Nov 13, 2013 5:20 am

2013-11-12 Tue.: Fun, deload, grip

Morning gymnastic
100 min walk
10 min run with the old stroller - warmer for the child

Main:
Foam rolling
Mobility
Push ups: 30
Tumbling (BJJ grappling basics): 4 trys
Foot gymnastics - foot bag
BW-leg curls: 4 x 10
Goblet squats 12 kg KB: 5 x 3
Bent Press 8 kg KB: 3 x 2
^^^that is an exercise to practice, I find it quite challenging
10 band pull a parts to finish this off

Stretching and foam rolling

CoC No. 1 gripper: 10/12
CoC No. 1.5 gripper: 7/7/7
IronMind resistance band red: 3 x 12

Qi gong before bed - playing the pipa

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

3470 kcal
169 g Fat
245,1 g Carbs
227,4 g Protein

^^^That’s actually maintenance or even a bit (about 200 kcal) below.

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 Nov 14, 2013 8:03 am

2013-11-13 Wed.: Fun, shovelglove, abs

Morning gymnastic
120 min walk

Main:
Mobility
14 min shovelglove
Hammer tilt: 10/10
Frog push ups: 12/12/12
Push ups: 20
10 band pull a parts to finish this off

Five rounds of:
Reverse crunches: 10
Bicycles: 12
Dead Bug: 12
Without additional weight

Stretching

Qi gong before bed

GTG:

Mixed grip pull ups: 10/10

3025 kcal
119,9 g Fat
236 g Carbs
245,1 g Protein

Total BW Pushes: 56/ day (goal: 30/ day) | total BW Pulls: 62/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Fri Nov 15, 2013 12:49 pm

2013-11-14 Thu.: Fun, grip, squats

Morning gymnastic
120 min walk

Main:
Mobility
KB-swings 12 kg (oh): 40/40
Push ups: 15/15/15/16
Foot gymnastics - foot bag
Front squats 20.5 kg: 10 x 2
BW leg curls: 12/12/12/12/16
BW leg extensions: 12/12/12/12/15
False grip curls 8 kg BB: 12

Stretching and foam rolling

CoC No. 1 gripper: 10/15
CoC No. 1.5 gripper: 7/7/7
IronMind resistance band red: 3 x 15

Qi gong before bed

GTG:
Front tuck lever rows: 12

3770 kcal
183,5 g Fat
264,1 g Carbs
245,9 g Protein

Total BW Pushes: 61/ day (goal: 30/ day) | total BW Pulls: 74/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 16, 2013 3:42 pm

As you may remember, this was the starting point of this new cycle:
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And this picture was taken today, after the deload week:
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I did make quite some progress, but gained a bit unwanted body mass alongside. I will take care of that during the coming four weeks.
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 16, 2013 4:17 pm

2013-11-15 Fri.: Bye, bye heavy weights, plus some ab work

Next Monday, I’ll switch to a upper/ lower circuit, so fare well heavy weights for some time. So, I wanted to do a bit in that compartment.

Morning gymnastic
120 min walk
7 min run (stroller sprints)

Main:
Mobility
Push ups: 12/12/12
Tumbling (BJJ): 2 x
TGU 12 kg: 7 x (!)
Bent press 8 kg: 2/2
Sumo DL 38 kg BB: 10 x 1

Five circuits of:
10 Reverse crunches
12 Dead bugs
12 Bicycles

Foam rolling and stretching
Qi gong before bed

GTG:
Front tuck lever rows: 10

3927 kcal
191,8 g Fat
270,9 g Carbs
275,2 g Protein

Total BW Pushes: 36/ day (goal: 30/ day) | total BW Pulls: 84/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Mon Nov 18, 2013 12:53 pm

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2013-11-16 Sat.: reg.

Morning gymnastic
110 min walk

GTG:
Front tuck lever rows: 12
2964 kcal
125 g Fat
263,7 g Carbs
189,8 g Protein

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 96/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Mon Nov 18, 2013 12:55 pm

2013-11-17 Sun.: reg.

Morning gymnastic
120 min walk

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

3106 kcal
127,9 g Fat
280,1 g Carbs
209,2 g Protein

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 116/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Mon Nov 18, 2013 3:29 pm

My measurements (relaxed) as of today, starting the four week upper/lower circuit

Height: 184 cm
Weight – 79.1 kg
Chest: 110 cm
Right Arm: 32 cm
Left Arm: 30.5 cm
Left Quad: 55.5 cm
Right Quad:  56.5 cm
Waist: 91 cm
Booty: 99 cm

I try to keep my calories around 3000 (I target 3500 as maintenance with my given activity). Without supplements I cannot keep the protein very high, but anything in the 160 - 200 g range is ok by my standards.
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Re: Starting a new cycle

Post by Avocadoshake on Tue Nov 19, 2013 1:55 pm

2013-11-18 Mon.: Circuit A

Morning gymnastic
140 min walk

Mobility

Front Squat 13 kg BB: 15/16/15/15/15
Dumbbell Floor Press 2 x 6 kg: 20/20/20/20/22
Bodyweight Leg Curl: 15/15/15/15/15
Shoulder Press 2 x 6 kg: 15/15/15/15/15
Bicycles: 20/20/20/22/22
Bent-Over Barbell Row 13 kg BB: 15/15/15/16/15

^^^Time 42 min (3 min pause between bouts - trained foot bag during the break)
30 min for the circuit

Stretching

Qi gong before bed

GTG:
Front tuck lever rows: 12

3446 kcal
132,4 g Fat
352 g Carbs
216,8 g Protein

^^^A few clementines in the afternoon set the carbs a bit high - antioxidants!

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 12/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Wed Nov 20, 2013 2:05 pm

2013-11-19 Tue.: run

Morning gymnastic
155 min walk

Felt the yesterday’s circuit and decided the best way, to get loosened up and the blood pumping was a short quick run:

13 min run - 2.5 km
Push ups: 30/20
Hanging leg raises: 10
Dead hangs: 50 sec.

Qi gong before bed

GTG:
Front tuck lever rows: 20/10

3404 kcal
177 g Fat
251,1 g Carbs
214,5 g Protein

Total BW Pushes: 50/ 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 Fri Nov 22, 2013 2:28 am

2013-11-20 Wed.: Circuit B

Morning gymnastic
120 min walk

Push Ups: 15/15/15/15
Bodyweight Leg Extension: 17/17/17/17
Towel Face Pulls 12 kg: 15/15/15/15
Standing Calf Raise + 2 x 6 kg DB: 15/15/15/15
Frog Push Ups: 15/15/15/15
Sumo Deadlifts 18 kg BB: 15/15/15/15

^^^Time 29:30 min (3 min pause between bouts - trained grip during the break)
19:30 min for the circuit without breaks

CoC No. 1 gripper: 15/15/15/15
IronMind resistance band red: 15/20/22

Finishers:
Rev. Crunches: 10/10
Bicycles: 12/12
Lateral raises 2 x 6 kg DB: 10/10

Stretching

Qi gong before bed

GTG:
Front tuck lever rows: 10

3165 kcal
133,9 g Fat
233,7 g Carbs
244 g Protein

Total BW Pushes: 120/ 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 Sat Nov 23, 2013 2:42 pm

2013-11-21 Tue.: Shovelglove, Abs

Morning gymnastic
120 min walk

Foam rolling
14 min shovelglove
Hammer tilt: 10/10
Mobility
Plank walks: 3 x
Push ups: 12/10/12
Rev. crunches: 12/12/12
Bicycles: 26/22/20
Foam rolling & stretching

GTG:
Front tuck lever rows: 10

3197 kcal
142,1 g Fat
252,1 g Carbs
239,1 g Protein

Total BW Pushes: 34/ day (goal: 30/ day) | total BW Pulls: 62/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 23, 2013 3:23 pm

2013-11-22 Fr.: Circuit A
Decided to use two 8 kg KBs for the exercises

Morning gymnastic
120 min walk

Swings 2 x 8 kg KB: 5 x 20
Mobility

Front Squat 2 x 8 kg KB: 15/15/15/15
KB Floor Press 2 x 8 kg KB: 20/20/22/22
Bodyweight Leg Curl: 15/15/15/15
Shoulder Press 2 x 8 kg KB: 15/15/15/15
Bicycles: 22/22/22/22
Bent-Over Row 2 x 8 kg KB: 15/15/15/15

^^^Time 32 min (2 x 3 min pause and one with 5 min., because I mixed it up, between bouts - trained foot bag during the break)
21 min for the circuit - and I WAS sweating

Finisher:
Rev. Crunches: 10/10

Stretching

Qi gong before bed

GTG:
Pull ups: 10

3525 kcal
163,6 g Fat
295,5 g Carbs
223,2 g Protein

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 74/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Mon Nov 25, 2013 5:33 pm

2013-11-23 Sat.: reg.

Morning gymnastic
180 min walk

Qi gong before bed

3190 kcal
148,2 g Fat
246,2 g Carbs
224 g Protein

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 74/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Mon Nov 25, 2013 5:35 pm

2013-11-24 Sun.: reg.

Morning gymnastic
100 min walk

Qi gong before bed

GTG:
Front tuck lever rows: 10/10
Pull ups: 6

3149 kcal
154,2 g Fat
244,5 g Carbs
199,7 g Protein

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

Post by Avocadoshake on Wed Nov 27, 2013 7:03 am

2013-11-25 Mon.: Circuit B

Morning gymnastic
130 min walk

Swings 2 x 8 kg KB: 20/20/20/20/22
Mobility
Push Ups: 16/16/16/16/20
Bodyweight Leg Extension: 20/20/20/20/20
Towel Face Pulls 12 kg: 15/15/15/15/20
Standing Calf Raise + 2 x 8 kg KB: 15/16/20/20/20
Frog Push Ups: 15/15/15/15/20
Sumo Deadlifts 18 kg BB: 15/16/16/16/20

^^^Time 41 min (3 min pause between bouts - trained grip during the break)
29 min for the circuit without breaks

CoC No. 1 gripper: 15/15/15/15
IronMind resistance band red: 20/22/24

Finishers:
Bicycles: 30
Dead bug: 20

Stretching & Foam rolling

Qi gong before bed

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

3205 kcal
115,3 g Fat
257,5 g Carbs
278,6 g Protein

Total BW Pushes: 164/ 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 Thu Nov 28, 2013 7:07 am

2013-11-26 Tue.: run

Morning gymnastic
135 min walk

15 min run - 2.88 km
Hanging leg raises: 10

Qi gong before bed

GTG:
Front tuck lever rows: 12/12

3231 kcal
137,4 g Fat
277,1 g Carbs
236,1 g Protein

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 44/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Thu Nov 28, 2013 8:01 am

2013-11-27 Wed.: short circuit

Morning gymnastic
185 min walk

Looked after the kids the evening (my usual free time), ’til the wife came back at 22:30. No possibility to train before.
Squeezed in:

Round of mobility
KB Swings 16 kg: 30/32/33/30
Goblet squat with the same 16 kg KB: 4 x 10
Push ups: 16
Bicycles: 30/22
Stretching

GTG:
Front tuck lever rows: 8 with light backpack

3397 kcal
174,2 g Fat
268,7 g Carbs
200,7 g Protein

Total BW Pushes: 32/ 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 Nov 28, 2013 12:49 pm

Just got the note, that from now on there'll be a meeting in the evening every two months. Have to work around that.
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 30, 2013 8:07 am

2013-11-28 Do.: Circuit A

Morning gymnastic
Foot gym.
140 min walk

Swings 2 x 8 kg KB: 5 x 20
Mobility

Front Squat 18 kg BB: 15/15/15/15
KB Floor Press 2 x 8.5 kg DB: 20/20/20/20
Bodyweight Leg Curl: 15/15/15/15
Shoulder Press 2 x 8 kg KB: 15/15/15/15
Bicycles: 22/22/22/22
Bent-Over Rows 18 kg BB: 15/15/15/15

^^^Time 33 min (3 min pause between bouts - trained foot bag during the break)
24 min for the circuit

Stretching

Qi gong before bed

GTG:
Front tuck lever rows: 13

3238 kcal
140 g Fat
261,6 g Carbs
238,9 g Protein

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 65/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by Avocadoshake on Sat Nov 30, 2013 8:11 am

2013-11-29 Fri.: Shovelglove, Tumbling

Morning gymnastic
140 min walk

Mobility
14 min shovelglove
Hammer tilt: 10/10
Tumbling (BJJ basics): 4 x

Stretching
Qi gong before bed

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

3112 kcal
140,7 g Fat
216,8 g Carbs
253 g Protein

Total BW Pushes: —/ day (goal: 30/ day) | total BW Pulls: 85/ week (goal: 100/ week)
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Re: Starting a new cycle

Post by ccheatum on Sun Dec 01, 2013 11:42 pm

You sure are banging out some good workout! Keep up the good work!!
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Re: Starting a new cycle

Post by Avocadoshake on Mon Dec 02, 2013 3:04 am

ccheatum wrote:You sure are banging out some good workout! Keep up the good work!!
Thanks, currently I'm testing a circuit for conditioning, I found on t-nation. I liked a short break from my heavier weight's workout.
These circuits are very energizing, pumping blood through all body parts.

After I'm finished with the circuits (two more weeks), it's back to basic upper/ lower mass building.
And for that I'm starting with the other log.
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Re: Starting a new cycle

Post by Avocadoshake on Mon Dec 02, 2013 8:58 am

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Here I'm fighting a nasty war horse.:duh:

I'm wondering who stuck the gherkin into my face.:think: 
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Re: Starting a new cycle

Post by Dave on Mon Dec 02, 2013 9:35 am

Your training has just taken a rather odd turn I think Avo...  ;)
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Re: Starting a new cycle

Post by Brahma Bill on Mon Dec 02, 2013 2:21 pm

Dave wrote:Your training has just taken a rather odd turn I think Avo...  ;)
He's on the Mongo training program
:D 

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Re: Starting a new cycle

Post by Avocadoshake on Mon Dec 02, 2013 4:00 pm

Haha, yeah!
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Re: Starting a new cycle

Post by Avocadoshake on Tue Dec 03, 2013 1:04 pm

I was resting on the couch, when the warhorse attacked me. So I declared war on the horse.
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Re: Starting a new cycle

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