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No Scrollwork (2014) and being me in 2015

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No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Nov 27, 2013 2:18 am

Title says it ;) :pirate:

While I'm quite satisfied with the progress and the base built this year, I realized, I might be doing quite well in strength, mobility, endurance and leanness or body composition, compared to most of the men, I see around here (where I live, not HERE of course), I don't want to settle, being the strongest weakling.

I noticed with a shock, that my legs are lacking behind big time (but are catching up).

I want to keep it without any decoration, hence the title.

My goals for 2014: Targeting 85 kg, while trying to stay at my current bf-level (15%) or below.
Going outside every day, not counting steps the next year - this year it was fun tho.
I'll make my round with the stroller every day nonetheless, but I might run, walk or mount the kid on a bike and do a bike trip - which I actually plan to do more often in 2014.

I tend to do a simple upper/ lower split 3 - 4 times/ week for three weeks and deload the fourth week.
After two cycles, I'll do the upper/lower circuit, I'm doing currently, for conditioning.
Then the complete cycle starts anew.
Don't think too much over that programming.
The complete cycle is about three months, I can do this about five times by the end of next year, because I'll start it in mid. Dec.

That's it! No Scrollwork.

I actually might be hired for doing some it work (20%) in 2014. Nearby would be a track field and a pool, where I could do some (sprint) work. Swimming would replace an upper body training.


Last edited by Avocadoshake on Fri Jan 09, 2015 2:57 am; edited 2 times in total
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Re: No Scrollwork (2014) and being me in 2015

Post by Dave on Wed Nov 27, 2013 3:38 pm

Swimming is something I've been missing for years. It's good, of course, but I would not want to replace upper body work with it, only compliment it.
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Re: No Scrollwork (2014) and being me in 2015

Post by Rix on Wed Nov 27, 2013 5:40 pm

Plus one for swimming! 95% of my physique comes from swimming :p length after length of fly will build you a mighty neck.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Nov 27, 2013 6:05 pm

Dave wrote:Swimming is something I've been missing for years.  It's good, of course, but I would not want to replace upper body work with it, only compliment it.
Yes, I was considering this. I'm not going to be there that much - at peak times two times a week for a whole day.
The commute is two hours. It happens that there is a pool nearby. I'd like to swim, when I'm there.

So if that particular day happens to be an upper body day, I'd rather swim and replace that training with swimming and not squeezing the upper body work in as well.

Like that: upper - lower -upper - lower -swim - lower - upper - etc.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Thu Nov 28, 2013 12:44 pm

UpperLower
Floor Press (DB)  Squats
RowsDL
Strict PressLeg Curls
Face PullsCalf Raise
Frog Push UpsTGU
CurlCarries
If I don't come up with anything better, I'll stick with that. Pull ups or Front tuck lever rows - which I find more comfortable - will be done outside on a GTG basis.

Warmup: KB swings & mobility - flexing ankles and opening hips in particular.
On off days assistance work, runs, shovelglove, foot bag, grip, slackline and the like.

Oh, and I'll order a weighted vest soon.


Last edited by Avocadoshake on Thu Nov 28, 2013 1:29 pm; edited 2 times in total
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Re: No Scrollwork (2014) and being me in 2015

Post by Iliander on Thu Nov 28, 2013 1:10 pm

looks good!

but why the frog push-ups?
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Thu Nov 28, 2013 1:23 pm

Iliander wrote:looks good!

but why the frog push-ups?
Shoulders and triceps - because I don't like bench dips or dips in general. Same with triceps extensions.

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While this is not me, I plan to make videos of my training, so that you can review my form.
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Re: No Scrollwork (2014) and being me in 2015

Post by ccheatum on Sun Dec 01, 2013 11:44 pm

Quick question: why two logs? I just noticed that you are maintaining two right now. What is the difference?
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Dec 02, 2013 2:21 am

ccheatum wrote:Quick question: why two logs? I just noticed that you are maintaining two right now. What is the difference?
This training has not yet started.
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Re: No Scrollwork (2014) and being me in 2015

Post by Dave on Mon Dec 02, 2013 2:32 am

Avocadoshake wrote:
Iliander wrote:looks good!

but why the frog push-ups?
Shoulders and triceps - because I don't like bench dips or dips in general.
A good substitute. :up: Do you plan to use parallettes at some point to deepen your ROM?
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Dec 02, 2013 3:03 am

Dave wrote:
Avocadoshake wrote:
Iliander wrote:looks good!

but why the frog push-ups?
Shoulders and triceps - because I don't like bench dips or dips in general.
A good substitute.  :up:  Do you plan to use parallettes at some point to deepen your ROM?
Thanks Dave. That's a good point. I have some, but never thought of that - feels a bit uncomfortable.
I might give them a try again. Actually I planned to use a weighted vest at some near point in the future.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Dec 16, 2013 12:13 pm

As outlined [You must be registered and logged in to see this link.], I start today with UPPER:

UpperLower
Floor Press (DB)  Squats
RowsDL
Strict PressLeg Curls
Face PullsCalf Raise
Frog Push UpsTGU
CurlCarries
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Dec 17, 2013 8:03 am

2013-12-16, Mon.: Upper

Morning gymnastics
140 min walk

Mobility
Swings 20 kg: 3 x 20, 1 x 21
Push ups: 24
3 x Foot bag between sets

Floor Press:
2 x 10 kg DB: 15
2 x 12.5 kg DB: 10
2 x 15 kg DB: 10/10/10

Rows:
18 kg BB: 10
28 kg BB: 8/8/8

Strict Press one handed:
12 kg KB: 10
16 kg KB: 10
20 kg KB: 4/2

Face Pulls:
12 kg: 12
16 kg: 10
20 kg: 8/8/10

Frog Push Ups: 12/12/12

Curls:
2 x 8.5 kg DB: 8
2 x 12.5 kg DB: 5/5/5

Stretching

GTG:
Pull ups: 10

3840 kcal | F: 38% | C: 36% | P: 26%
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BW Pulls 10/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Dave on Tue Dec 17, 2013 8:58 am

Very nice Avo. :)
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Dec 17, 2013 12:09 pm

Thanks, yes, that was a good start.

AND every fruit sale at the local grocery store makes me a happy bunny.
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You basically buy the bag and stuff it with pineapples, mango, kiwi and avocado.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Dec 18, 2013 2:34 pm

2013-12-17, Tue.: Run

Morning gymnastics
130 min walk

220 rope jumps
13 min run on track (~2.5 km)
Hanging Leg Raises: 10

GTG:
Pull ups: 10/6

3261 kcal | F: 41% | C: 29% | P: 31%
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BW Pulls 26/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Dec 18, 2013 6:00 pm

2013-12-18, Wed.: Lower

Morning gymnastics
140 min walk
GTG:
Pull ups: 10/

Mobility
Swings 16 kg: 6 x 20
Tumbling (BJJ grappling basics): 2x

Front Squats:
18 kg BB: 15
28 kg BB: 8/8/8/8

Sumo DL:
18 kg BB: 15
28 kg BB: 8
33 kg BB: 8/8/8

BW Leg Curl: 12/12/12
Standing Calf Raise 2 x 12.5 kg DB: 10/12/13

Finishers:
TGU 12 kg KB (l/r): 3 x
Suitcase Walk 20 kg KB: 4 x up and down the hallway

Grip:
CoC No. 1: 17/18
CoC No. 1.5: 10/10
IronMind Resistance Band red: 30/30

Stretching and Foam Rolling

3646 kcal | F: 33% | C: 36% | P: 31%
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BW Pulls 36/ Week
_______________________________

I think, I'm not doing anything except walking tomorrow.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Fri Dec 20, 2013 8:47 am

After that Lower training unit, I totally feel like that guy - burrrrn!
Not that guy on the bench, lol.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Fri Dec 20, 2013 1:33 pm

2013-12-19, Thu.: Reg.

Morning gymnastics
100 min walk

3339 kcal | F: 44% | C: 28% | P: 27%
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BW Pulls: 36/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat Dec 21, 2013 4:35 pm

2013-12-20, Fri.: Upper

Morning gymnastics
120 min walk

Mobility
Swings 20 kg: 6 x 20
Push ups: 25
3 x Foot bag between sets

Floor Press:
2 x 12.5 kg DB: 15
2 x 15 kg DB: 12
2 x 16 kg DB: 8/8/8/8

Rows:
18 kg BB: 15
28 kg BB: 10
33 kg BB: 10/10
35 kg BB: 10

Strict Press one handed:
12 kg KB: 12
16 kg KB: 10
20 kg KB: 5/4

Face Pulls:
12 kg: 15
16 kg: 15
20 kg: 8/8/10

Frog Push Ups: 12/14/12

Curls:
Reverse Grip BB-Curls 23 kg: 4/6/5

Stretching

GTG:
Pull ups: 10

4569 kcal | F: 41% | C: 30% | P: 29%
____________________
BW Pulls: 46/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Dec 22, 2013 7:53 am

Happy winter solstice. We're over the hump!
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Dec 23, 2013 8:44 am

Quite uneventful weekend, but that's ok.

I'm currently going through old unused/ broken hard disks and am deleting the data permanently on them. Next step ist to bring them to the local trash collection which happens twice/ year. Declutter!
Since I have/ had to upgrade generations of computers used in our family for work and play, I have quite an array of old or broken drives cluttering my drawers. Only recently I have started to collect all the old data on a single drive, which I backup regularly. The low price for storage makes this possible. Old bulky drives out!

2013-12-21 Sat.: Reg.

Morning gymnastics
125 min walk

3595 kcal | F: 35% | C: 40% | P: 25%
____________________
BW Pulls: 46/ Week
_______________________________
2013-12-22 Sun.: Reg.

Morning gymnastics
110 min walk

GTG:
Pull ups: 10

3290 kcal | F: 47% | C: 27% | P: 26%
____________________
BW Pulls: 56/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Dec 24, 2013 6:39 am

2013-12-23, Mon.: Lower

Morning gymnastics
130 min walk
GTG:
Front Tuck Lever Rows: 10
Pull ups: 12

Mobility
Swings 16 kg: 6 x 20
Tumbling (BJJ grappling basics): 2x

Front Squats:
18 kg BB: 15
28 kg BB: 8/8/8/8

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

BW Leg Curl: 12/12/12/12
Standing Calf Raise 2 x 15 kg DB: 12/12/12

Finishers:
TGU 12 kg KB (l/r): 4 x
Farmer’s Walk 2 x 15 kg DB: 4 x up and down the hallway

Grip:
CoC No. 1: 20
CoC No. 1.5: 12/12/13
IronMind Resistance Band red: 30/30

Stretching and Foam Rolling

4026 kcal | F: 42% | C: 30% | P: 28%
____________________
BW Pulls: 22/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Dec 25, 2013 8:21 am

2013-12-24 Tue.: Reg.

Morning gymnastics
95 min walk

GTG:
Pull ups: 10

2723 kcal | F: 39% | C: 31% | P: 30%
____________________
BW Pulls: 32/ Week
_______________________________

So much on overeating on Christmas, despite I planned it! :eat1:
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Thu Dec 26, 2013 7:13 am

2013-12-25, Wed.: Upper

Morning gymnastics
90 min walk - a fast one

Mobility
Swings 20 kg: 6 x 20
Push ups: 26
3 x Foot bag between sets

Floor Press:
2 x 15 kg DB: 13
2 x 16 kg DB: 12
2 x 17.5 kg DB: 10/10/10/12

Rows:
28 kg BB: 12
33 kg BB: 10
38 kg BB: 8/8/8

Strict Press one handed:
12 kg KB: 12
16 kg KB: 10
20 kg KB: 6/5

Face Pulls:
16 kg: 12
20 kg: 10
24 kg: 6/6/6

Frog Push Ups: 12/14/13

Curls:
2 x 15 kg DB: 8/8/8

Stretching & Foam Rolling

3461 kcal | F: 36% | C: 28% | P: 36%
_______________________________
BW Pulls: 32/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat Dec 28, 2013 9:57 am

2014-12-26 Thu.: Swing a Ding

Morning gymnastics
105 min walk

GTG: Pull Ups: 10/10/10/10

100 rope jumps
7 min run on track
KB Swings 12 kg (oh): 40/40/44/44/46/40

Mobility & Stretching
Qi Gong

3756 kcal | F: 36% | C: 34% | P: 30%
_______________________________
BW Pulls: 72/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat Dec 28, 2013 12:18 pm

2013-12-27, Fri.: Lower

125 min walk
GTG:
Pull ups: 10/10

Gymnastics

Mobility
Swings 20 kg: 7 x 20
Tumbling (BJJ grappling basics): 4 x

Front Squats:
18 kg BB: 15
28 kg BB: 10/10
33 kg: 6/8

Sumo DL:
33 kg BB: 10
38 kg BB: 8
40.5 kg BB: 6/6/8

Glutes cramped at the first set of 40.5 kg, meh! Still feel it today - the other sets were ok.

BW Leg Curl: 12/12/12/12
Standing Calf Raise 2 x 15 kg DB: 12/12/12

Finishers:
TGU 15 kg DB (l/r): 3 x
Farmer’s Walk 2 x 15 kg DB: 3 x/2 x (up and down the hallway)

Grip:
CoC No. 1: 20/20
CoC No. 1.5: 15/15
IronMind Resistance Band red: 30/30

Stretching and Foam Rolling

3718 kcal | F: 33% | C: 33% | P: 33%
_______________________________
BW Pulls: 92/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Dec 30, 2013 2:58 pm

2013-12-28, Sat.: Reg.

120 min walk
GTG:
Pull-ups: 10
Gymnastics
18 min run
Qi Gong

3488 kcal | F: 33% | C: 39% | P: 28%
_______________________________
BW Pulls: 102/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Dave on Mon Dec 30, 2013 10:35 pm

Everything's looking good, especially liking the focus on front squats.  Also I didn't notice the planet fitness video earlier.   At least they admit they're not a gym!  :laugh1: 
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Dec 31, 2013 4:04 am

Thanks Dave, I'm a bit behind with updating. Burrrrrrn, lol.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Jan 01, 2014 5:05 am

2013-12-29, Sun.: Reg.

80 min walk
GTG:
Pull-ups: 12
Gymnastics

3299 kcal | F: 34% | C: 37% | P: 29%
_______________________________
BW Pulls: 114/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Jan 01, 2014 5:10 am

2013-12-29, Mon.: Upper

Morning gymnastics
130 min walk
GTG.
Pull-ups: 10/10

Mobility
Swings 16 kg: 6 x 20
Push ups: 26
3 x Foot bag between sets

Floor Press:
2 x 15 kg DB: 15
2 x 17.5 kg DB: 12/12/12/12

Rows:
28 kg BB: 12
33 kg BB: 10
38 kg BB: 8/8/8

Strict Press one handed:
12 kg KB: 12
16 kg KB: 10
20 kg KB: 6/4

Face Pulls:
20 kg: 12
24 kg: 6/7/6

Frog Push Ups: 13/13/13

Curls:
2 x 15 kg DB: 5/5/5

Stretching

3416 kcal | F: 34% | C: 38% | P: 28%
_______________________________
BW Pulls: 20/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Jan 01, 2014 5:13 am

2013-12-31, Tue.: Reg.

Regeneration on the last day of the year

Morning Gymnastics
85 min walk
GTG:
Pull-ups: 10


3299 kcal | F: 39% | C: 30% | P: 30%
_______________________________
BW Pulls: 30/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Thu Jan 02, 2014 3:53 pm

2014-01-01, Wed.: Lower

Last lower body training before the deload next week. Did not go as heavy on the DL than the last time, as I had a short cramp back then, but focused on form, hinge and travel path of the bar.

Morning Gymnastics
70 min walk
23 min run with the new stroller (jogger)

Mobility
Swings 16 kg: 5 x 20
Tumbling (BJJ grappling basics): 2 x

Front Squats:
18 kg BB: 15
28 kg BB: 10/10
33 kg: 8/8

Limiting factor here is the clean, to get the bar up. Therefore I do curls during the upper body units.

Sumo DL:
33 kg BB: 10
38 kg BB: 8/8/8/8

BW Leg Curl: 12/12/12
Standing Calf Raise 2 x 15 kg DB: 12/12/12

Finishers:
TGU 16 kg KB (l/r): 2 x
Suitcase Walk 16 kg KB: 10 x (up and down the hallway)

Grip:
CoC No. 1: 20/20
CoC No. 1.5: 16/16
IronMind Resistance Band red: 30/32

Stretching

4239 kcal | F: 42% | C: 32% | P: 26%
_______________________________
BW Pulls: 30/ Week
_______________________________

Almost one year ago (at 72.9 kg - 80.6 kg as of today) I did a similar workout:

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

mobility
Foot gymnastics: 1 x
Kneading the tennis ball 100 times left/ right
Glute ABC: 1 x
GTG: Squatting down for mobility and ROM: 11 x

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

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

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

Pretty stuffed from the Goblets, didn't have enough gas in the tank for more DLs.
I HAVE to get a bar for them - or more kettle bells.
_____________________

Now I have a bar, still have to work on the movement.
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Re: No Scrollwork (2014) and being me in 2015

Post by Brahma Bill on Thu Jan 02, 2014 7:02 pm

Your about ready to move up to COC #2 aren't you?
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Fri Jan 03, 2014 8:00 am

Brahma Bill wrote:Your about ready to move up to COC #2 aren't you?
Yes, I already considered that. And I probably will purchase the 2.5 as well the next time, I'll order some.
BUT I'm very content with my account being quite healthy atm. - still needed some time to recover after I bought the MacBook Air.

I try to save for some nice things, like a tandem maybe or a sweet cross bike like that marine.

I'm an audiophile, so I HAVE to get new music constantly also (and books). And while I usually don't spend big amounts of money, it's the little things that add up.
[You must be registered and logged in to see this image.]


Last edited by Avocadoshake on Fri Jan 03, 2014 12:41 pm; edited 1 time in total
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Fri Jan 03, 2014 8:05 am

2014-01-02, Thu.: Reg.

Morning Gymnastics
100 min walk
GTG:
Pull-ups: 10
Foam Rolling
Qi Gong

3506 kcal | F: 42% | C: 28% | P: 30%
_______________________________
BW Pulls: 40/ Week
_______________________________

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That's a screen cap of the exercise I did.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat Jan 04, 2014 3:39 pm

2014-01-03, Fri.: Upper

Morning gymnastics
170 min walk
GTG:
Pull-ups: 10

Mobility
Swings 16 kg: 5 x 20
Decline Push Ups: 14/15

Floor Press:
2 x 15 kg DB: 16
2 x 17.5 kg DB: 12
2 x 18.5 kg DB: 10/10/10

Rows:
28 kg BB: 14
33 kg BB: 11
38 kg BB: 10/10/10

Strict Press one handed:
12 kg KB: 12
16 kg KB: 10
20 kg KB: 6/5

Face Pulls:
20 kg: 12
24 kg: 8
26 kg: 5/5

Frog Push Ups: 14/14/14

Curls:
2 x 15 kg DB: 5/5/5

Stretching

3911 kcal | F: 37% | C: 38% | P: 24%
_______________________________
BW Pulls: 50/ Week
_______________________________

Last year around that time I did similar workouts, shoulders had their dedicated day then:

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

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

100 KB swings 8 kg
8 Pullups

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

Foam Rolling

5 min track work
100 min walk

2 x {60 sec. Plank, 10 bridges, 30 sec. plank left/ right}
_____________________
2013-01-04 Fri.: Triceps, Shoulders

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

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

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

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

110 min walk


Last edited by Avocadoshake on Wed Jan 08, 2014 4:10 am; edited 1 time in total
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat Jan 04, 2014 3:51 pm

Next week I'm relaxing and try to focus on a few other (and familiar) exercises.
The plan is to train on Mon., Wed. and Fri., Qi Gong on Tue. and Thu.

The training session will be almost the same every time:

Most probably:

Mobility/ Warm Up
GTG: Reverse Deficit Lunge
KB Swings (16 kg)

3x
Decline Push Ups
Face Pulls (16 kg)
____
Main (3-5x):
BW Leg Curls
Single Legged RDL (16 kg)
Goblet Squats (16 kg or 20 kg)
Sumo DL (20 kg)
____
Finisher: TGU (12 kg)

All I need is my step, a towel and 12, 16 and 20 kg KBs
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Re: No Scrollwork (2014) and being me in 2015

Post by ccheatum on Sun Jan 05, 2014 10:06 am

You have been doing some intense workouts. Taking a week to reload should set you up for some big gains. Good planning!
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jan 06, 2014 11:50 am

Thanks ccheatum, yes, I usually notice a spurt of growth during that week (usually on the scale).
That cycle seems to work pretty good. The first week I try to start at or slightly below where I stopped. The second week I try to push it and the third week is the last one, including some reward sets, if I feel like doing some.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jan 06, 2014 1:18 pm

2014-01-04, Sun.: Reg.

Morning gymnastics
130 min walk
GTG:
Pull-ups: 10
Foam Rolling

3978 kcal | F: 37% | C: 32% | P: 31%
_______________________________
BW Pulls: 60/ Week
_______________________________
2014-01-05, Sun.: Reg.

Morning gymnastics
120 min walk

2809 kcal | F: 38% | C: 29% | P: 33%
_______________________________
BW Pulls: 60/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jan 06, 2014 3:48 pm

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BW Leg Curls

I should try to get the hips up a little more.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Jan 08, 2014 4:14 am

2014-01-05, Mon.: Deload, working on hip hinge

Morning gymnastics
120 min walk
13 min run with jogger
GTG:
Pull-ups: 10

Mobility
Swings 16 kg: 4 x 20
Reverse Deficit Lunges: 10/10
Decline Push Ups: 10/10/10
Face Pulls 16 kg: 10/10/10

BW Leg Curls: 12/12/12
Single Legged RDL 16 kg: 6/6/6
Goblet Squats 16 kg: 6/6/6
Sumo DL 20 kg: 6/6/6
Finisher: TGU 12 kg: 3 x
Foam Rolling & Stretching

4061 kcal | F: 41% | C: 32% | P: 27%
_______________________________
BW Pulls: 10/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Jan 08, 2014 4:17 am

2014-01-07, Tue.: Qi Gong

Morning gymnastics
100 min walk
9 min run with jogger
GTG:
Pull-ups: 10/10/10
Foam Rolling
Qi Gong

3339 kcal | F: 35% | C: 33% | P: 31%
_______________________________
BW Pulls: 40/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Thu Jan 09, 2014 3:27 pm

2014-01-08, Wed.: Shovelglove

Morning gymnastics
110 min walk
GTG:
Pull-ups: 10
14 min Shovelglove
Frog Push Ups: 10/10/10

3327 kcal | F: 37% | C: 32% | P: 30%
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BW Pulls: 50/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by ccheatum on Thu Jan 09, 2014 10:59 pm

Nice workout. How heavy is your sledge?
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Fri Jan 10, 2014 2:17 pm

Thanks again. It's only a 4 kg. I actually wanted to practice the hinge pattern, but had the kids the evening as well.
When my wife came back, I decided for the quick hammer method and call it done, showered and went to bed.

14 min is the "default" shovelglove time, because it is the longest nonexistent time interval. It's not a quarter of an hour, almost not an interval at all.
That's a very handy psychological effect, because if there's no time, there's shovelglove.
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Re: No Scrollwork (2014) and being me in 2015

Post by Dave on Fri Jan 10, 2014 4:31 pm

Avo, you can really turn a phrase!
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Re: No Scrollwork (2014) and being me in 2015

Post by ccheatum on Sat Jan 11, 2014 10:46 am

Swinging 4 kg around for 14 min can still leave you spent.
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Re: No Scrollwork (2014) and being me in 2015

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