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Log of Something New

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Re: Log of Something New

Post by johnnyD on Tue Aug 06, 2013 1:41 pm

Dog Walk 1 ½ hrs

Pull ups
4,5,8,8,8

Squats HBBS
20 x 5 x 2
30 x 5 x 1
40 x 5 x 1
50 x 2 x 1
60 x 5 x 3

Ring Support Hold
3 x 40s

Deadlift
30 x 5 x 1
50 x 5 x 1
70 x 5 x 1
90 x 5 x 1
105 x 5 x 1

Was all achy before I started, now feel quite flexible and good....let's see if I return to the "Walking Rigor Mortis" state ??
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Re: Log of Something New

Post by Dave on Tue Aug 06, 2013 3:02 pm

Drink lots of water and keep moving and you should be fine.
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Re: Log of Something New

Post by johnnyD on Tue Aug 06, 2013 3:30 pm

I will on both counts. I have been upping my water consumption lately (plus loads of fruit and veg) and my ankle seems to have got better. Gout is hard to pin down for me as it seems to move around different joints and responds differently to exercise/physical stress, sometimes it exacerbates the problem like a couple of weeks ago when I tried to play football or it makes it lessen or disappear like today with the weights......i said before that the barbell really is a magic bullet !!!!
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Re: Log of Something New

Post by Dave on Tue Aug 06, 2013 3:32 pm

True, although when you do too much you can feel it for quite some time, as I've learned the hard way!
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Re: Log of Something New

Post by CheesedogTheFirst on Wed Aug 07, 2013 2:17 am

If you have gout, drink a few ounces of dark cherry juice every day. It helps most gout sufferers.
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Re: Log of Something New

Post by johnnyD on Wed Aug 07, 2013 5:43 am

Yeah, I'm on that.....well powdered capsules from the health food shop, plus some actual juice as well.
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Re: Log of Something New

Post by johnnyD on Fri Aug 09, 2013 12:57 pm

Pull ups
4,5,8,8,8

Squats HBBS
20 x 5 x 2
35 x 5 x 1
45 x 5 x 1
55 x 2 x 1
65 x 5 x 3

Dips
5 x 5

Power Clean
30 x 5 x 2
35 x 5 x 1
40 x 2 x 1
45 x 3 x 5

Semi Stiff Leg Deadlift
65 x 5 x 3

Pike Press
5 x 5

Feel a lot more confident doing the HBBS and think I will start to make  progress on the squat. Chucked in the SSDL at the end for a bit of PC work and just to see what it felt like :)
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Re: Log of Something New

Post by johnnyD on Sat Aug 10, 2013 12:40 pm

3 x
12s hollow hold
5r cat/cow stretch

3 x
3 scapular shrug
5  swivel hips

3 x
3 incline push ups
10 german arm swings

3 x
3 hinge rows
30s upright lat lean

3 x
3 tuck up
5 stiff leg windmill

3 x
12s arch hold
10 hip circles

3 x
3 deck squat
10 skiers

5 x 24s planche lean on rings
5 x 12s back lever tuck
5 x 12s  l sit
5 x 12s front lever tuck

Arms and shoulder a bit shaky after all that, now I got to go knead some dough !!
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Re: Log of Something New

Post by itlives on Sat Aug 10, 2013 1:13 pm

German arm swings?

Don't try you toob for that one!
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Re: Log of Something New

Post by johnnyD on Mon Aug 12, 2013 12:51 pm

itlives wrote:German arm swings?

Don't try you toob for that one!
I can imagine !!!!  I wouldn't dare you toobing it...."PRISM" might be watching me :magnify: 

Felt a bit weary today but strove on to the promised land :

Squats HBBS
20 x 5 x 2
35 x 5 x 1
45 x 5 x 1
57.5 x 2 x 1
67.5 x 5 x 1 ( too difficult, not getting depth, weak ankle)
60 x 5 x 3

Deadlift
30 x 5 x 1
50 x 5 x 1
70 x 5 x 1
90 x 5 x 1
110 x 5 x 1

GB Foundation work.

I have decided to incorporate the Gymnasticbodies Foundation 1 course in an attempt to get structure and balance but maintaining the barbell work  as I like it and feel it brings a lot to the party.
So I am hoping to iron out the imbalances and get injury free. I have been thinking of the GB stuff for a little while and have decided to take  the plunge so its just that and the weights and other bits on an ad hoc basis like HIT and cardio and a bit of footie if my ankle ever gets better.
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Re: Log of Something New

Post by itlives on Mon Aug 12, 2013 1:47 pm

Can you explain the German arm swing?
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Re: Log of Something New

Post by johnnyD on Mon Aug 12, 2013 2:29 pm

itlives wrote:Can you explain the German arm swing?

Yeah..... you swing one arm behind your head with your palm facing the back of your head and the other arm swings in front of your body so the palm finishes facing the opposite shoulder and then swing back the other way and that is one rep and is done fairly loosely.  A shoulder mobility exercise.
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Re: Log of Something New

Post by itlives on Mon Aug 12, 2013 3:07 pm

Ahh, a lot like some internal kung fu arm ups!
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Re: Log of Something New

Post by johnnyD on Tue Aug 13, 2013 4:00 pm

Handstand Work

4 x
6 tuck ups
5 stiff leg windmills  l & r  

3 x  
12s arch hold
10 hip circles

4 x  
6 deck squats
10 skiers


Last edited by johnnyD on Wed Aug 14, 2013 11:06 am; edited 1 time in total (Reason for editing : grammer)
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Re: Log of Something New

Post by johnnyD on Wed Aug 14, 2013 11:05 am

4 x    
24s hollow hold
5r cat/cow stretch

4 x      
6 scapular shrug
5  swivel hips

4 x    
12 incline push ups
10 german arm swings

4 x    
6 hinge rows
30s upright lat lean

Tabata Burpees to finish.

25 mins - beautiful !
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Re: Log of Something New

Post by Black. on Wed Aug 14, 2013 11:44 am

I've always wanted to know what's inside the foundation series cuz I couldn't found it on the inernet. :mrgreen:

Nice workouts! :barbellcurl:  


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Re: Log of Something New

Post by johnnyD on Wed Aug 14, 2013 1:16 pm

Black. wrote:I've always wanted to know what's inside the foundation series cuz I couldn't found it on the inernet. :mrgreen:

Nice workouts! :barbellcurl:  


There isn't much info out in the wild. They don't like too much being disclosed either, but I don't think I am giving too much away.  It does take the guesswork out of programming. The course gives preparatory exercises, strength exercises and mobility exercise and will fit in with all levels as you start at the level you are at.
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Re: Log of Something New

Post by johnnyD on Thu Aug 15, 2013 2:26 pm

4 x  
6 tuck up
5 stiff leg windmill l&r

3 x  
12s arch hold
10 hip circles

4 x    
6 deck squat
10 skiers

Squats HBBS
20 x 5 x 2
35 x 5 x 1
45 x 3 x 1
55 x 2 x 1
65 x 5 x 3

Power Clean
20 x 5 x 1
30 x 5 x 1
35 x 5 x 1
40 x 2 x 1
45 x 3 x 5

Feeling pretty beat up right now....2 days rest, well 2 days working long hours so bit of a break.
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Re: Log of Something New

Post by johnnyD on Wed Mar 26, 2014 8:13 pm

Alright boys and girls, I am still around. I am working my way thru the GB Foundation 1 and Handstand 1 courses. Which means I normally do between 3 to 6 sessions a week of between 20 and 50 minutes per session. The administrators of the course don't want the programming details divulged so its difficult to log my workouts. I dropped all the barbell stuff as it was too much, that's not to say I won't revisit it sometime in the future but I need to get some basics sorted out first.
I also aim to put in a couple of cardio sessions a week and I am even playing a bit of football these days.
The back issue I had nearly a year ago ended up manifesting itself in my right ankle/foot and I have just about worked that through.
So anyway thanks to Dave for his continuing enthusiasm I am still here and will get a bit more active here.
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Re: Log of Something New

Post by itlives on Wed Mar 26, 2014 8:20 pm

Glad to see you JohnnyD!

Thanks ever present DAVE!
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Re: Log of Something New

Post by Dave on Wed Mar 26, 2014 11:18 pm

John!! Thanks for popping in! Don't be a stranger. :)
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Re: Log of Something New

Post by johnnyD on Fri Mar 28, 2014 8:10 pm

Completed GB foundation training in approx 45 mins.
This is based on prep exercises and mobility for front lever, straddle planche, hollow back press and rope climb.

Dave you got some great mobility going there in your avatar. If anyone can do an overhead squat properly they are doing pretty well in my books !!
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Re: Log of Something New

Post by itlives on Fri Mar 28, 2014 8:17 pm

I agree with you on the mobility statement. Congrats on finishing the GB!
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Re: Log of Something New

Post by johnnyD on Fri Mar 28, 2014 8:28 pm

Oh, I only completed today's workout  :)   Still got a long way to go.
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Re: Log of Something New

Post by Brahma Bill on Fri Mar 28, 2014 10:42 pm

Good to see you back John. Glad your back is healed up.
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Re: Log of Something New

Post by johnnyD on Sat Mar 29, 2014 7:43 pm

Thanks Bill, it has made me look at posture and mobility with renewed interest.
Anyway today I played a game of football, 90 minutes plus warm up. Unfortunately I was nursing a bit of a groin strain from a few days ago (football again!) so I wasn't able to give it 100 %.
I was advised to give up football 20 years ago and I might just take that advice up within the next 10-15 years.
Fortunately it didn't get any worse so I think 7-10 days of care will be in order. There is plenty of other stuff to be getting on with.
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Re: Log of Something New

Post by johnnyD on Tue Apr 01, 2014 7:52 pm

Completed GB foundation training in approx 40 mins.
This is based on prep exercises and mobility for front lever, straddle planche, hollow back press and rope climb.
Also followed it up with 10x4r of press ups, and some rows.
Also took dog out for a walk around the park and went barefoot for the hell of it. Did a bit of mobility work, knee raises, toes to rear that sort of thing and tried 10 sprints to finish off but still a bit touchy with the groin strain so never really got past about 60% but it felt ok. I was almost tempted to go to football training but managed to control the urge. Less is more sometimes.
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Re: Log of Something New

Post by Dave on Wed Apr 02, 2014 12:28 am

Sounds like a good day overall John!
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Re: Log of Something New

Post by johnnyD on Wed Apr 02, 2014 5:14 pm

Completed GB foundation "B" training in approx 35 mins.
This is based on prep exercises and mobility for manna, side lever and the single leg squat.
I also done some additional work on cossack squats which I have found to be great for picking up imbalances in leg strength and mobility. They have also been really beneficial for the patellar tendonitis in my left knee. I put it down to the external rotation which I also found when I was doing the weighted squats (properly).
Went out to the park and ran about 3.5 miles, a mixture of stuff, short sprints, long sprints, backwards, sideward, hopping, striding etc. All for mobility and prehab.
Did a bit of stretching after I got out of the shower on my hamstrings which I had blasted  with plenty of hot water to get 'em a bit more stretchy.
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Re: Log of Something New

Post by johnnyD on Thu Apr 03, 2014 6:41 pm

Had a bit of a rest day today.
But I felt pretty good today from the loosening up I did over the park yesterday so I donned my training gear and took off again with the dog. Since I did my back in last year I seemed to lose a bit of speed/sharpness, but I now realise that I have not been doing as much dynamic work like all out burpees, slam ball, dumbbell snatches and general quick feet stuff like jumping, leaping and bounding. I have been focusing on strength training and the running has tended to be steady state stuff and the sprinting I have been trying to do has not felt good at all. So I think the way to go is short dynamic movements and build from there.
Its also difficult to log or quantify it so I will try to do as many different movements and plays as possible with exhausting myself as one thing I have learnt from the different strength training is to keep something in the tank. Saying that I am feeling knackered right now  :)
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Re: Log of Something New

Post by Dave on Fri Apr 04, 2014 12:14 am

Cossack squats (or cossack lunges as I've always called them) are wonderful! Strange, but even when I feel stiff as a board I can always do them with ease.
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Re: Log of Something New

Post by johnnyD on Fri Apr 04, 2014 8:12 am

Absolutely, I have been trying to get below parallel on both sides while keeping the other leg locked out and am finding that my right side is so much stronger than my left leg which seems to be due to a lack of mobility in my left hip, something I have not really been aware of until recently. They are a quality exercise and look good too if they can be done properly.
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Re: Log of Something New

Post by johnnyD on Sat Apr 05, 2014 12:05 pm

So yesterday I completed GB foundation "A" training in approx 40 mins.
This is based on prep exercises and mobility for front lever, straddle planche, hollow back press and rope climb.
I am trying to improve my mobility especially around the hips so I now if I am in for the evening watching a bit of TV I will sit on the floor, cross legged, on my heels and just moving around to try to get things a bit looser. Sitting cross legged for me is so uncomfortable due to my inflexibility but it seems to be gradually getting better.
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Re: Log of Something New

Post by johnnyD on Wed Apr 23, 2014 7:41 am

Still on the GB training wheel. I have just got into taking a football (round type) out to the park with dog and doing various bits and pieces with it, like doing keepy uppy, trying to hit objects, little runs and skill work. It certainly makes things more fun and you get a lot of movement variety and plenty of cardio without feeling like you are a running drone.
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Re: Log of Something New

Post by ccheatum on Wed Apr 23, 2014 7:54 am

Way to keep moving… That is a huge piece of success!
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Re: Log of Something New

Post by johnnyD on Tue Aug 12, 2014 7:32 pm

Breaking News : I'm still here doing the same stuff.

Gb Foundation One 3 times a week and Handstand One twice a week.
I still been taking the dog and a football round the park, playing around fairly unstructured but the big takeaway is that doing a little bit like that everyday or at least 5 times a week is SO beneficial I can't describe. Bits of sprinting, turning, mixing it all up, and its fun. Much better than jumping rope and I am a big fan of that !!

I was at football training tonight with people 30 years younger than me and I still feel pretty good. This time last year I was coming home feeling beat up and pretty much throbbing in agony and I was playing balls to the wall as they say. Well average HR of 143 for 63 mins, max HR of 181 and calories burned 939. (that's 3 doughnut territory !!)

Anyway toodle pip !!
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Re: Log of Something New

Post by johnnyD on Sat Aug 16, 2014 8:30 am

Friday :
AM:  Foundation1 workout 35 mins. Upper body work and mobility.
PM : Played football (soccer) for 80mins but only 5 turned up so played 2v3 and some shooting practice, so pretty low key but pretty exhausting. Felt like an old man getting out of bed this morning. Did a some mobility and feel ok now.
I am a lot more dialed into nutrition these days and I think that helps my recovery as well and I feel I am able to put more work in as well. I still like doughnuts though !!
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Re: Log of Something New

Post by itlives on Sat Aug 16, 2014 10:17 am

Hey JohnnyD, good to see you back! Good report, stay active!
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Re: Log of Something New

Post by johnnyD on Sat Aug 16, 2014 6:27 pm

Thanks itlives, I'll keep things ticking over and contributing to the forum now and again.
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Re: Log of Something New

Post by johnnyD on Sun Aug 17, 2014 7:41 pm

Broke a day early, first day of the training week today as going to be a bit busy at work tomorrow.

AM : Foundation work focusing on tuck ups, arch holds and cossack squats plus mobility, approx 40 mins.

PM : Walk dog, with football, mess about with skill work and short bursts and turns pretending I am Lionel Messi.
Got a TomTom watch so stats for that are :
Time : 51.03min  
Av HR  : 118
Max HR : 159
Distance : 2.71m
KCals : 572
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Re: Log of Something New

Post by johnnyD on Mon Aug 18, 2014 4:37 pm

PM : Walk/run around the park, with ball and dog, more of a loosener than anything else.
Time : 46.01min
Av HR : 98
Max HR : 127
Distance : 1.99m
KCals : 368
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Re: Log of Something New

Post by Dave on Mon Aug 18, 2014 11:25 pm

Loosening is good! How's the young lad doing?
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Re: Log of Something New

Post by johnnyD on Tue Aug 19, 2014 4:12 am

He's doing well, lots of transition between school and work and college and a girlfriend and so many decisions to make. Trying to coax him back into things. My younger lad needs no encouragement, thai boxing, tennis, football etc, it just seems to cost me everytime he steps out, I'm sure he's being a little bit cheeky !!  ;) 
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Re: Log of Something New

Post by johnnyD on Tue Aug 19, 2014 7:38 pm

GB Handstand One training. Various wrist, shoulder and handstand prep work. 30 mins.

Football training.
Time : 72 mins
Av HR : 144
Max HR : 177
Distance : 2.88m
KCals : 1080
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Re: Log of Something New

Post by johnnyD on Thu Aug 21, 2014 5:43 pm

Early PM : Foundation work focusing on hollow holds, push ups, scapular push ups and rows, plus mobility, approx 45 mins.

Late PM : Walk dog, with football, easy day, playing with the vets tomorrow.
Time : 40.36min  
Av HR  : 101
Max HR : 126
Distance : 1.99m
KCals : 343
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Re: Log of Something New

Post by johnnyD on Fri Aug 22, 2014 7:04 pm

AM : Foundation work focusing on tuck ups, arch holds and cossack squats plus mobility, approx 40 mins.

PM : Walk/run dog, with football. Vets football got cancelled tonight so went at it a bit, but feeling pretty weary overall but managed to shift the bones somewhat.
Time : 1:02:35  
Av HR  : 109
Max HR : 167
Distance : 2.59m
KCals : 595
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Re: Log of Something New

Post by johnnyD on Sun Aug 24, 2014 7:56 pm

Sat : Did a 3 mile walk/run around but feeling very lethargic.
Sun : After working all night but getting a good 8 hours when I got in I felt pretty good.
Walked with dog & football, felt a lot more energetic but holding things back trying to get a bit more energy.
Time : 50:37
Av HR : 107
Max HR : 167
Distance : 2.47m
KCals : 473

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Re: Log of Something New

Post by johnnyD on Mon Aug 25, 2014 6:34 pm

Early PM : Foundation work focusing on hollow holds, push ups, scapular & push ups plus mobility, approx 40 mins.
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Re: Log of Something New

Post by johnnyD on Wed Aug 27, 2014 11:07 am

Tuesday : Handstand One training. Various wrist, shoulder and handstand prep work. 30 mins.
Football :
Time : 1:08:44
Av HR : 148
Max HR : 170
Distance : 3.15m
KCals : 1068

Wednesday : Foundation work focusing on tuck ups, arch holds and cossack squats plus mobility, approx 40 mins.
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Re: Log of Something New

Post by johnnyD on Mon Sep 01, 2014 5:39 pm

Got hit for six by some virus I picked up from my son after her returned coughing and spluttering from Reading Festival. In bed for a couple of days but gradually getting back into the swing of things.

Sunday PM : Went out for a walk/run with the dog and a football.
Time : 43:12
Av HR : 103
Max HR : 136
Distance : 1.76m
KCals : 378

Monday AM : GB Foundation work focusing on hollow holds, push ups, scapular push ups and rows, plus mobility, approx 45 mins.

Monday PM : Went out for a walk/run with the dog and a football.
Time : 42:01
Av HR : 97
Max HR : 134
Distance : 1.77m
KCals : 330
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Re: Log of Something New

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