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No Scrollwork (2014) and being me in 2015

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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat May 24, 2014 6:52 am

2014-05-20 Tue.: Run, bike

Morning gymnastic
80 min walk
32 min run with the jogger
70 min road bike

GTG:
[Pull ups: 6 x 12
Push ups: 30]

3694 kcal | F: 32% | C: 35% | P: 33%
_______________________________
BW Pulls: 144/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat May 24, 2014 6:55 am

2014-05-21 Wed.: Circuit A

Morning gymnastic
145 min walk

GTG:
[Pull ups: 4 x 12
Push ups: 30
CoC No. 1.5 gripper: 4 x 10]

Mobility
Front Squat 23 kg BB: 15/16/18/20
KB Floor Press 2 x 17.5 kg DB: 20/20/20/20
Bodyweight Leg Curl: 20/20/20/20
Shoulder Press 2 x 9.3 kg DB: 15/16/18/20
Bicycles: 42/40/40/40
Bent-Over Rows 23 kg BB: 20/20/20/20

38 min total, 9 min breaks, 29 min time for exercises

Crunches:
Straight: 20/20/20/20
left/right: 10/10/10
Reverse: 5/5/6

Stretching

3276 kcal | F: 44% | C: 30% | P: 26%
_______________________________
BW Pulls: 228/ Week
_______________________________


Last edited by Avocadoshake on Sat May 24, 2014 7:00 am; edited 1 time in total
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat May 24, 2014 6:58 am

2014-05-22 Thu.: Run, Bike

Morning gymnastics
65 min walk
34 min run with the jogger

GTG:
Pull ups: 4 x 12

160 min mtb

4225 kcal | F: 40% | C: 41% | P: 19%
____________________
BW Pulls: 276/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat May 24, 2014 7:02 am

2014-05-23 Fri.: Reg. - Circuit B on Saturday

Morning gymnastics
105 min walk

GTG:
[Pull-ups: 6 x 12
Push ups: 30]


3567 kcal | F: 41% | C: 37% | P: 22%
____________________
BW Pulls: 348/ Week
_______________________________


Last edited by Avocadoshake on Thu May 29, 2014 8:04 am; edited 1 time in total
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Re: No Scrollwork (2014) and being me in 2015

Post by Dave on Sat May 24, 2014 7:32 am

Have you explained the idea behind your macronutrient percentages? I seem to have missed it.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sat May 24, 2014 8:22 am

Dave wrote:Have you explained the idea behind your macronutrient percentages?  I seem to have missed it.

Not really, I try to get 200 g of protein, which I achieve that way and when possible at a 33/33/33, 30/40/30 or 40/30/30 ratio. I do however not really reach that goal with higher carb intake on endurance days.

Actually I consider skipping the counting all together, because I don't get much out of it atm. anyway.
I liked to watch that figures for a while tho.

I'm pretty much set.
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Re: No Scrollwork (2014) and being me in 2015

Post by Dave on Sat May 24, 2014 8:52 pm

Thank you for explaining.  :) 
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Thu May 29, 2014 8:04 am

2014-05-24, Sat.: Circuit B

Morning gymnastics
110 min walk

GTG:
[Pull ups: 6 x 12
Grip:
CoC No. 1.5 gripper: 3 x 10]

Mobility
Decline Push Ups: 20/20/20/20
Bodyweight Leg Extension: 20/20/20/20
Towel Face Pulls 20 kg: 18/18/20/20
Standing Calf Raise + 2 x 17.5 kg DB: 22/22/22/22
Frog Push Ups: 20/20/20/20
Sumo Deadlifts 23 kg BB: 20/20/20/20
34 min total, 9 min breaks, 25 min time for exercises

Walks:
Farmer 2 x 17.5 kg DB: 2 x
Suitcase 20 kg KB: 3 x

Stretching

3848 kcal | F: 38% | C: 36% | P: 27%
_______________________________
BW Pulls: 420/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Thu May 29, 2014 8:06 am

2014-05-25 Sun.: Reg.

Morning gymnastics
110 min walk

GTG:
[Pull-ups: 2 x 12
Push ups: 30]


3594 kcal | F: 50% | C: 31% | P: 20%
____________________
BW Pulls: 444/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jun 02, 2014 7:56 am

It's a bit difficult to update, because I have to keep everything away (and up) from Flora. Paper journal, computer and such...
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jun 02, 2014 7:58 am

Anyway:
2014-05-26 Mon.: Circuit A

Morning gymnastic
110 min walk

GTG:
[Pull ups: 2 x 12
Push ups: 30]

Mobility
Front Squat 23 kg BB: 15/16/18/20
KB Floor Press 2 x 17.5 kg DB: 20/20/20/20
Bodyweight Leg Curl: 20/20/20/20
Shoulder Press 2 x 9.3 kg DB: 18/18/18/20
Bicycles: 42/40/40/40
Bent-Over Rows 23 kg BB: 20/20/20/20

38 min total, 9 min breaks, 29 min time for exercises

Crunches:
Straight: 20/20/20
left/right: 10/10/10
Reverse: 5/5/6

Stretching

3065 kcal | F: 34% | C: 38% | P: 28%
_______________________________
BW Pulls: 24/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jun 02, 2014 8:01 am

2014-05-27 Tue.: Run

Morning gymnastic
85 min walk
30 min run with the jogger

GTG:
[Pull ups: 4 x 12]

2904 kcal | F: 36% | C: 35% | P: 29%
_______________________________
BW Pulls: 72/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jun 02, 2014 8:07 am

2014-05-28, Wed.: Circuit B

Morning gymnastics
95 min walk

GTG:
[Pull ups: 6 x 12
Grip:
CoC No. 1.5 gripper: 3 x 10]

Mobility
Decline Push Ups: 20/20/20/20
Bodyweight Leg Extension + 2.2 kg: 20/20/20/20
Towel Face Pulls 20 kg: 20/20/20/20
Standing Calf Raise + 2 x 17.5 kg DB: 22/22/22/22
Frog Push Ups: 20/20/20/20
Sumo Deadlifts 23 kg BB: 20/20/20/20
38:30 min total, 9 min breaks, 29:30 min time for exercises

Walks:
Farmer 2 x 17.5 kg DB: 3 x
Suitcase 20 kg KB: 5 x

Stretching

3436 kcal | F: 36% | C: 34% | P: 30%
_______________________________
BW Pulls: 144/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jun 02, 2014 8:10 am

2014-05-29 Thu.: Bike

Morning gymnastics
80 min easy biking with the family
160 min MTB - not so easy ;)

3669 kcal | F: 35% | C: 39% | P: 25%
____________________
BW Pulls: 144/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jun 02, 2014 8:14 am

To be continued, but fraggles are fraggling...
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Jun 03, 2014 2:19 pm

2014-05-30 Fri.: Reg. - Circuit A on Saturday

Morning gymnastics
135 min walk

GTG:
[Pull-ups: 6 x 12
Push ups: 30
Grip:
Resistance Band red: 50/50]


3381 kcal | F: 29% | C: 43% | P: 29%
____________________
BW Pulls: 216/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Jun 03, 2014 2:32 pm

2014-05-31 Sat.: Circuit A

Morning gymnastic
100 min walk

GTG:
[Pull ups: 3 x 12
Push ups: 30
Grip:
CoC No. 1.5 gripper: 3 x 10]

Mobility
Front Squat 23 kg BB: 20/20/20
KB Floor Press 2 x 17.5 kg DB: 20/20/20
Bodyweight Leg Curl: 20/20/20
Shoulder Press 2 x 9.3 kg DB: 20/20/20
Bicycles: 40/40/40
Bent-Over Rows 23 kg BB: 20/20/20

27 min total, 6 min breaks, 21 min time for exercises
2 x foot bag
I managed 20 reps at the squats and shoulder press from the start and decided to drop the last round as a reward.

Crunches:
Straight: 20/20/20
left/right: 10/10/10
Reverse: 5/5/6

Stretching

3231 kcal | F: 32% | C: 41% | P: 28%
_______________________________
BW Pulls: 252/ Week
_______________________________

Done with the circuits for this period. Did not succeed to finish with circuit B. Anyway. On with plain vanilla BB upper/lower split.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Jun 03, 2014 5:25 pm

2014-06-01 Sun.: Run

Morning gymnastics
60 min walk
32 min run with the jogger

GTG:
[Pull-ups: 2 x 12
Push ups: 30
Grip:
CoC No. 1.5 gripper: 3 x 10]


3491 kcal | F: 42% | C: 29% | P: 28%
____________________
BW Pulls: 276/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Jun 03, 2014 5:45 pm

2014-06-02, Mon.: Upper

Morning gymnastics
105 min walk

[Pull-ups: 22
Grip:
CoC No. 1.5 gripper: 3 x 10]

Mobility
Suitcase Walk 20 kg KB: 7 x up and down the hallway
Suitcase Walk 17.5 kg KB: 4 x
Goblet Squats 20 kg KB: 10/10/10
Decline Push ups: 24/26
Frog Push Ups: 14/16

DB-Floor Press one handed:
17.5 kg DB: 14
22.5 kg DB: 10/10

DB-Rows:
22.5 kg DB: 16/16

Strict Press one handed:
16 kg KB: 14
20 kg KB: 10/10

Face Pulls:
20 kg: 14/14

C-Curls:
2 x 9.3 kg DB: 6/6

Stretching

3368 kcal | F: 31% | C: 40% | P: 29%
____________________
BW Pulls: 22/ Week
_______________________________


Last edited by Avocadoshake on Sun Jun 08, 2014 5:10 pm; edited 1 time in total
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Jun 03, 2014 5:47 pm

I'm pretty stuffed how this first upper session went. I managed to increase the reps in all significant exercises.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Jun 03, 2014 5:49 pm

2014-06-03 Tue.: Run

Morning gymnastics
70 min walk
34 min run with the jogger

GTG:
[Pull-ups: 20
Push ups: 30
Grip:
CoC No. 1 gripper: 5 x 10]


3565 kcal | F: 41% | C: 32% | P: 26%
____________________
BW Pulls: 42/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 08, 2014 4:51 pm

2014-06-04 Wed.: Lower

Morning gymnastics
100 min walk

[Pull-ups: 20
Grip:
CoC No. 1 gripper: 5 x 10]

Mobility
Push-ups: 22/24/28
Tumbling: 2 x

Suitcase Walk 16 kg KB: 5 x
Suitcase Walk 17.5 kg DB: 1 x
Suitcase Walk 20 kg KB: 6 x up and down the hallway

Squats:
Goblet: 20 kg KB: 10/10/10/10- alternating with the push ups

TGU 16 kg KB (l/r): 2 x

Squats:
Front: 30.5 kg BB: 10/10/15

DL:
30.5 kg BB: 5

Standing Calf Raise 2 x 20 kg DB: 24/26

BW Leg Curl: 12/12

Stretching

3342 kcal | F: 28% | C: 44% | P: 28%
____________________
BW Pulls: 62/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 08, 2014 4:59 pm

2014-06-05 Thu.: Run, Bike

Morning gymnastics
90 min walk
32 min run with the jogger

GTG:
Pull ups: 20

90 min mtb

4130 kcal | F: 28% | C: 48% | P: 24%
____________________
BW Pulls: 82/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 08, 2014 5:09 pm

2014-06-06 Fri.: Reg. - Friday is the new reg. day

Morning gymnastics
115 min walk

GTG:
[Pull-ups: 22
Grip:
Resistance Band red: 50/50]


3401 kcal | F: 38% | C: 37% | P: 25%
____________________
BW Pulls: 104/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 08, 2014 5:32 pm

2014-06-07, Sat.: Upper

Morning gymnastics
110 min walk

GTG:
Pull-ups: 20/20

Mobility
Suitcase Walk 20 kg KB: 10 x up and down the hallway
Goblet Squats 20 kg KB: 10/10/10
Decline Push ups: 26/26
Frog Push Ups: 15/16

DB-Floor Press:
2 x 20 kg DB: 15
22.5 kg DB (one handed): 12/10

DB-Rows:
22.5 kg DB: 17/17

Strict Press one handed:
16 kg KB: 14
20 kg KB: 12

Face Pulls:
20 kg: 20

C-Curls:
2 x 9.3 kg DB: 6/6

Stretching

3186 kcal | F: 43% | C: 33% | P: 24%
____________________
BW Pulls: 144/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 15, 2014 8:19 am

2014-06-08 Sun.: Reg.

Morning gymnastics
100 min walk

GTG:
[Pull-ups: 14]

2990 kcal | F: 36% | C: 39% | P: 25%
____________________
BW Pulls: 158/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 15, 2014 8:24 am

2014-06-09 Mon.: Cycling, shovelglove

Morning gymnastics
80 min roadbike
14 min shovelglove
Push ups: 30/30/30

GTG:
[Pull-ups: 20]

Foam rolling glutes

3297 kcal | F: 41% | C: 36% | P: 23%
____________________
BW Pulls: 20/ Week
_______________________________


Last edited by Avocadoshake on Sun Jun 15, 2014 9:03 am; edited 1 time in total
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 15, 2014 8:32 am

2014-06-10 Tue.: Lower

Morning gymnastics
80 min walk
28 min run with the Jogger
500 m swim ~ 10 min

GTG:
[Pull-ups: 20/20]

Mobility
Push-ups: 30/30
Tumbling: 2 x

Suitcase Walk 20 kg KB: 5 x up and down the hallway

Squats:
Goblet: 20 kg KB: 10/10/10

TGU 20 kg KB (l/r): 1 x

Squats:
Front: 30.5 kg BB: 15/15/15

DL:
30.5 kg BB: 5/4

Standing Calf Raise 2 x 20 kg DB: 30

BW Leg Curl: 20

Stretching

3633 kcal | F: 37% | C: 39% | P: 24%
____________________
BW Pulls: 60/ Week
_______________________________


Last edited by Avocadoshake on Sun Jun 15, 2014 9:05 am; edited 2 times in total
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 15, 2014 8:37 am

2014-06-11, Wed.: Upper

Morning gymnastics
115 min walk

GTG:
[Pull-ups: 14/12
Grip:
CoC No. 1.5 gripper: 3 x 10]


Mobility
Suitcase Walk 20 kg KB: 6 x up and down the hallway
BW Squats: 10/10/10/10
Decline Push ups: 26/26
Frog Push Ups: 20

DB-Floor Press:
2 x 20 kg DB: 18
22.5 kg DB (one handed): 12/11

DB-Rows:
22.5 kg DB: 22

Strict Press one handed:
16 kg KB: 15
20 kg KB: 12/6

Face Pulls:
20 kg: 22

C-Curls:
2 x 9.3 kg DB: 6/6

Stretching

3207 kcal | F: 26% | C: 45% | P: 29%
____________________
BW Pulls: 86/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 15, 2014 9:00 am

2014-06-12 Thu.: Bike

Morning gymnastics
70 min walk

GTG:
Pull ups: 20

90 min mtb

3891 kcal | F: 33% | C: 46% | P: 20%
____________________
BW Pulls: 106/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 15, 2014 9:04 am

2014-06-13 Fri.: Reg.

Morning gymnastics
70 min walk
500 m swim ~ 10 min

3189 kcal | F: 35% | C: 40% | P: 24%
____________________
BW Pulls: 106/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 15, 2014 9:08 am

2014-06-14 Sat.: Run, Lower

Morning gymnastics
100 min walk
31 min run with the Jogger

GTG:
[Pull-ups: 20/20
Grip:
CoC No. 1.5 gripper: 3 x 10]

Mobility
Push-ups: 30/30
Tumbling: 2 x

Suitcase Walk 20 kg KB: 10 x up and down the hallway

Squats:
Goblet: 20 kg KB: 10/10/10

TGU 20 kg KB (l/r): 2 x

Squats:
Front: 30.5 kg BB: 15/15/15

DL:
30.5 kg BB: 5/5

Standing Calf Raise 2 x 20 kg DB: 30

BW Leg Curl: 20

Stretching

3857 kcal | F: 37% | C: 36% | P: 27%
____________________
BW Pulls: 146/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 22, 2014 6:17 pm

2014-06-15 Sun.: Reg.

Morning gymnastics
80 min walk

GTG:
[Pull-ups: 14
Grip:
Resistance Band red: 50/50]

3183 kcal | F: 45% | C: 30% | P: 25%
____________________
BW Pulls: 160/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 22, 2014 6:21 pm

And now the day that started the whole week's offset:

2014-06-16 Mon.: Run, Fraggles, Shovelglove

Morning gymnastics
65 min walk
29 min run with the Jogger

GTG:
[Pull-ups: 20
Grip:
CoC No. 1.5 gripper: 3 x 10]

14 min shovelglove
30 Push-ups

3304 kcal | F: 35% | C: 38% | P: 27%
____________________
BW Pulls: 20/ Week
_______________________________

Had the kids until nightfall, so a quick round of shovelglove.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 22, 2014 6:28 pm

2014-06-17, Tue.: Upper

Morning gymnastics
110 min walk

GTG:
[Pull-ups: 20
Footbag: 4 rounds]


Mobility
Suitcase Walk 20 kg KB: 8 x up and down the hallway
BW Squats: 10/10/10
Decline Push ups: 26/28
Frog Push Ups: 22

DB-Floor Press:
2 x 20 kg DB: 16
22.5 kg DB (one handed): 13/8
15 kg DB: 12

DB-Rows:
22.5 kg DB: 22

Strict Press one handed:
16 kg KB: 18
20 kg KB: 12/8
16 kg KB: 4

Face Pulls:
20 kg: 22

C-Curls:
2 x 9.3 kg DB: 10/10

Stretching

3607 kcal | F: 30% | C: 42% | P: 28%
____________________
BW Pulls: 40/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 22, 2014 6:33 pm

Then instead of hitting the legs right afterwards, I decided to rest before the cycling on Thursday and that was a wise decision.

2014-06-18 Wed.: Run

Morning gymnastics
70 min walk
30 min run with the Jogger

GTG:
[Pull-ups: 20/20
Grip:
CoC No. 1.5 gripper: 3 x 10
Push-Ups: 30]

3291 kcal | F: 35% | C: 39% | P: 25%
____________________
BW Pulls: 80/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 22, 2014 6:39 pm

2014-06-19 Thu.: Bike

Morning gymnastics
55 min walk

GTG:
Pull ups: 20

160 min mtb

4232 kcal | F: 31% | C: 46% | P: 23%
____________________
BW Pulls: 100/ Week
_______________________________


50 km and 500 m elevation with trails and descents and such was quite a mouthfull
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 22, 2014 6:43 pm

2014-06-20 Fri.: Reg.

Morning gymnastics
70 min walk
500 m swim ~ 10 min

GTG:
Pull ups: 12

3660 kcal | F: 34% | C: 38% | P: 27%
____________________
BW Pulls: 112/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 22, 2014 6:46 pm

Decided to throw in another reg.-day on Saturday.

2014-06-21 Sat.: Swim

Morning gymnastics
65 min walk
1000 m swim > 20 min

GTG:
Grip:
Resistance Band red: 60/60/60

3667 kcal | F: 36% | C: 36% | P:28%
____________________
BW Pulls: 112/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Sun Jun 22, 2014 6:48 pm

Since I decided to rest my legs another day, I'm doing the last Upper of this cycle today (now) and will finish with the last Lower tomorrow on Monday probably when I enter the deloading week.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jun 23, 2014 4:28 pm

2014-06-22, Sun.: Upper

Morning gymnastics
115 min walk

GTG:
[Pull-ups: 20]

Mobility
Suitcase Walk 20 kg KB: 7 x up and down the hallway
Goblet Squats 20 kg KB: 10/10/10
Decline Push ups: 26/28
Frog Push Ups: 22

DB-Floor Press:
2 x 20 kg DB: 20
22.5 kg DB (one handed): 12/12

DB-Rows:
22.5 kg DB: 22

Strict Press one handed:
16 kg KB: 18
20 kg KB: 12/10

Face Pulls:
20 kg: 22

C-Curls:
2 x 9.3 kg DB: 10/10

Stretching

3543 kcal | F: 33% | C: 41% | P: 26%
____________________
BW Pulls: 132/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Mon Jun 23, 2014 4:32 pm

I still feel it in my calves and quads today, so I cleaned the bathroom instead and I'll do my hairdo ;),
opting for some rest, foam rolling and a last quality lower workout tomorrow, to finish this cycle off at last.
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I had such a good training yesterday, no need to spoil it with a rushed follow up imho.
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Re: No Scrollwork (2014) and being me in 2015

Post by CheesedogTheFirst on Mon Jun 23, 2014 11:31 pm

True that, you've done to much good work to spoil it now!
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Jun 24, 2014 10:22 am

Thanks Cheesedog, I try to think longterm here - and I guess, I really need my off week after that.
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Jun 24, 2014 7:24 pm

2014-06-23 Mon.: Reg.

Morning gymnastics
115 min walk
Foam Rolling

GTG:
Pull ups: 20

3133 kcal | F: 39% | C: 37% | P: 25%
____________________
BW Pulls: 20/ Week
_______________________________
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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Tue Jun 24, 2014 7:33 pm

2014-06-24 Tue.: Run, Lower

Morning gymnastics
75 min walk
31 min run with the Jogger

GTG:
[Pull-ups: 20
Footbag: 3 rounds]

Mobility
Push-ups: 30/30
Tumbling: 2 x

Swings 16 kg KB: 20/20/20

Squats:
Goblet: 20 kg KB: 10/10/10

TGU 8 kg BB (l/r): 1 x
13 kg BB (l/r): 1 x
15.5 kg BB: left 1 up, didn’t made it down; right 1 complete
the barbell adds a significant challenge to this

Squats:
Front: 32 kg KB (2 x 16 kg): 6/6/6/8

DL:
32 kg KB (2 x 16 kg): 10/10

Didn’t really like the squats with the kettle bells, the DLs were easy though

Standing Calf Raise 2 x 16 kg KB: 30

BW Leg Curl: 20

Stretching

Tried some new and old things today, I’ll stick with the BB for squatting and DLs for a while, I guess, I’ll definitely try to do more TGUs with a light BB as well.

3713 kcal | F: 34% | C: 39% | P: 27%
____________________
BW Pulls: 40/ Week
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Re: No Scrollwork (2014) and being me in 2015

Post by Dave on Wed Jun 25, 2014 12:35 am

I always found front squats with kettlebells to taxing on the muscles I was NOT trying to work, my arms. I simply couldn't hold the bells up long enough to get a really challenging squat set going on.
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Re: No Scrollwork (2014) and being me in 2015

Post by Journeyman on Wed Jun 25, 2014 2:50 pm

Solid work in here; looks like you've been plugging away pretty consistently for a while now!

Avocadoshake wrote:2014-06-24 Tue.: Run, Lower

Morning gymnastics
75 min walk
31 min run with the Jogger

GTG:
[Pull-ups: 20
Footbag: 3 rounds]

Mobility
Push-ups: 30/30
Tumbling: 2 x

Swings 16 kg KB: 20/20/20

Squats:
Goblet: 20 kg KB: 10/10/10

TGU 8 kg BB (l/r): 1 x
13 kg BB (l/r): 1 x
15.5 kg BB: left 1 up, didn’t made it down; right 1 complete
the barbell adds a significant challenge to this

Squats:
Front: 32 kg KB (2 x 16 kg): 6/6/6/8

DL:
32 kg KB (2 x 16 kg): 10/10

Didn’t really like the squats with the kettle bells, the DLs were easy though

Standing Calf Raise 2 x 16 kg KB: 30

BW Leg Curl: 20

Stretching

Tried some new and old things today, I’ll stick with the BB for squatting and DLs for a while, I guess, I’ll definitely try to do more TGUs with a light BB as well.

3713 kcal | F: 34% | C: 39% | P: 27%
____________________
BW Pulls: 40/ Week
_______________________________

What's the issue with the kb front squats, exactly? If you aren't doing it already, focusing on keeping your wrists straight, palms facing each other, the bells on your shoulders (not down in the crooks of your arms) and elbows high should help.

Also, I'd advise against mucking around with barbell TGUs until you're handling a decent weight (~32kg would be a good mark, I guess) with a kettlebell.

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Re: No Scrollwork (2014) and being me in 2015

Post by Avocadoshake on Wed Jun 25, 2014 5:33 pm

Thanks Journeyman. I simply wanted to revisit the KB front squats. I found it not hard to rest the weight as you suggested. I found the exercise overall more taxing - maybe I just got used to the barbell.

Another good advise on the TGUs. I am at 20 kg with my KBs and that's not too hard. I had problems with holding that bar stable with my left hand. The issue is, I don't have a heavier KB.
Anyway, I stick to your advise and keep it to the KB for now, also because the ceiling is very low and I don't want to make bump marks on it with the plates.

With the last training I just wanted to try a few things, now I'm pretty satisfied to continue with the barbell squatting and DL routine, I simply wanted a little variation for the moment. As you've noticed - thanks, I plugged away quite consistently, so I wanted to break the routine for once in a while.
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Re: No Scrollwork (2014) and being me in 2015

Post by Journeyman on Wed Jun 25, 2014 11:42 pm

KB FS are definitely a lot harder than barbell fronts, so if you used the same weight you can definitely move up in poundage with the bar without problems.

If your weight for TGU is 'too light', you can try a number of things:
-Multiple repetitions with each arm (2 or more with one arm before switching)
-pauses at each stage (stop and count)
-repeat a certain stage (for example, doing a getup and then multiple overhead lunges before the 'get down')
-Doing an overhead carry, or multiple snatches, or presses when you get to the top, before going back down
-if the bell is very light, you can do presses at every stage of the getup, too.

All stuff to make things harder, less boring, and add a ton of shoulder stability....
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