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Rix's Conditioning Log - summary

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Rix's Conditioning Log - summary

Post by Rix on Tue Feb 18, 2014 5:45 pm

My Log of Conditioning.

:loopy: 


Last edited by Rix on Sat Aug 23, 2014 8:21 am; edited 3 times in total
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue Feb 18, 2014 5:46 pm

My Log of Conditioning.

My Goal is too achieve and maintain a high level of fitness while avoiding injury as much as possible.

:loopy:

My Training Will Include:
-Martial Arts
-Calisthenics
-Kettlebells
-Metcons

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Re: Rix's Conditioning Log - summary

Post by Rix on Tue Feb 18, 2014 5:51 pm

MY FIRST WORKOUT SINCE SEPTEMBER!

Warm up

-Mobility
-Single 16kg KB Swings

Workout 2x16kg KB's

2 Rounds
-8 Swings
-8 Squats
-8 Clean & Press
-8 Pull Ups

2 Rounds
-4 Clean+Squat+Press
-4 Pull Ups

Cool Down

-Mobility
-Stretch
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Re: Rix's Conditioning Log - summary

Post by Iliander on Tue Feb 18, 2014 6:37 pm

great first workout since september bro keep it up looking forward to the progress
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue Feb 18, 2014 6:57 pm

Cheers mate
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Re: Rix's Conditioning Log - summary

Post by CheesedogTheFirst on Wed Feb 19, 2014 2:17 am

Good start Rix!
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Re: Rix's Conditioning Log - summary

Post by Cesar on Wed Feb 19, 2014 12:59 pm

Nice going...the new KBs look interesting.
have fun swinging, snatching, pressing and the like.


Last edited by Cesar on Wed Feb 19, 2014 3:53 pm; edited 1 time in total
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Re: Rix's Conditioning Log - summary

Post by Rix on Wed Feb 19, 2014 3:45 pm

Thanks guys
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Re: Rix's Conditioning Log - summary

Post by Rix on Wed Feb 19, 2014 4:18 pm

Royal Court

-22 Hindu Push-Ups
-44 Hindu Squats
-2mins of Bridging/Trifecta
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Re: Rix's Conditioning Log - summary

Post by Cesar on Wed Feb 19, 2014 5:26 pm

Rix wrote:Royal Court

-22 Hindu Push-Ups
-44 Hindu Squats
-2mins of Bridging/Trifecta

What do you mean by trifecta? do you mean doing the bridge, squat and push up?
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Re: Rix's Conditioning Log - summary

Post by Rix on Wed Feb 19, 2014 5:43 pm

Convict conditioning trifecta, lateral chain hold, anterior chain hold and Posteria chain/bridge.
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu Feb 20, 2014 5:12 pm

Royal Court

22 Hindu Push Ups
44 Hindu Squats
4 HeSPU
2mins of bridging and CC trifecta

No workouts until next week now, working solidly all weekend because of an event at work.
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu Feb 20, 2014 5:15 pm

Also, i recorded my first workout from Monday, Oh my is it bad... kipping pull up things, poor kettlebell technqiue and a lil belly peeping out.

Good starting point to improve from tho!

[You must be registered and logged in to see this link.]
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Re: Rix's Conditioning Log - summary

Post by Cesar on Thu Feb 20, 2014 8:36 pm

Ok so last to the party...what injury?
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Re: Rix's Conditioning Log - summary

Post by Rix on Fri Feb 21, 2014 2:41 pm

Cesar wrote:Ok so last to the party...what injury?

Tietze syndrome/costchondritis and tendonitis. Double whammy. I've lost a lot of stability in my shoulder.
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Re: Rix's Conditioning Log - summary

Post by Cesar on Fri Feb 21, 2014 3:19 pm

Rix wrote:
Cesar wrote:Ok so last to the party...what injury?

Tietze syndrome/costchondritis and tendonitis. Double whammy. I've lost a lot of stability in my shoulder.

that sucks. I am sorry to hear. is that from too much stress on the shoulder?
On the video it looked like you were doing better. How does the shoulder feel?
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Re: Rix's Conditioning Log - summary

Post by Rix on Fri Feb 21, 2014 7:11 pm

I think both of the injuries was caused by doing 3 hour martial art sessions and MURPHS with a weight vest.

The shoulder is actually ok right now, a lot of popping and decreased ROM but it's strong. I'm worried martial arts may trigger it off so from now on, 2 hour sessions max.
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Re: Rix's Conditioning Log - summary

Post by Dave on Fri Feb 21, 2014 11:40 pm

Rix, getting old before your time!  Just kidding of course!  :)
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Re: Rix's Conditioning Log - summary

Post by Rix on Sat Feb 22, 2014 4:44 am

Dave wrote:Rix, getting old before your time!  Just kidding of course!  :)

 :beardy: 
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Re: Rix's Conditioning Log - summary

Post by Brahma Bill on Mon Feb 24, 2014 7:21 pm

Saw your video on You tube. Good to see you back at it. So were the flat Kettlebells that much easier on the wrists?
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue Feb 25, 2014 3:32 am

Brahma Bill wrote:Saw your video on You tube. Good to see you back at it. So were the flat Kettlebells that much easier on the wrists?

I suppose so. Not a huge amount, but I tried snatches and they was noticeably more comfortable. Cleans were too which made the front squats aswell.
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Re: Rix's Conditioning Log - summary

Post by Rix on Wed Feb 26, 2014 3:18 pm

Today's Workout

Single 16kg KB warm up
-Halos
-Swings

5x5x5 (2x16kg KBs)
-Squat and Press
-Wide Pull-ups
-Snatch and Overhead Squat
-Toe to Bar
-Power Cleans

Finisher AFAP
-8 Chin-ups
-8 CleanSquatPress
-8 Renegade Rows+Push-up
-8 High Pull Swings




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Re: Rix's Conditioning Log - summary

Post by Rix on Sat Mar 01, 2014 8:19 am

[i]Today's Workout[/u]

Single 16kg Kb warm up
-mobility
-halos
-swings

Workout

Circuit 1 - 2 rounds
-10 Swings
-10 Squats
-10 Clean & Press
-10 Pull-ups

Circuit 2 - 2 rounds
-8 High Pulls
-8 HLR
-8 Renegade Row+Push-up
-8 Snatch

2 Pull ups + 16kg
6 HeSPU

AFAP
-20 Swings
-10 Clean-Squat-Press
-5 Pull-ups

2x20 Shrugging Calf Raises

Cool Down
-Stretches
-Mobility
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Re: Rix's Conditioning Log - summary

Post by Rix on Mon Mar 03, 2014 4:40 pm

The Royal Court

25 Hindu Push-Ups
50 Hindu Squats
1min Wrestler Bridge

+Basic Pilates
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue Mar 04, 2014 4:01 pm

Today's workout

Warm up

-single swings
-halos
-hangs
-around the body
-mobility

Kettlebell 300
double 16kg kettlebells

25 pull-ups
50 Swings
50 Push-ups
50 Front squats SS w/ Jump squats
50 HLR
50 Clean and Press (5 each arm 5 times)
25 Pull-ups

Finisher
-10 Double Swings
-10 Squat and Press
-10 High Pulls
-10 Single Swings

Cool down
-single swings
-mobility
-stretches

... Then pancakes !
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Re: Rix's Conditioning Log - summary

Post by tilles on Tue Mar 04, 2014 4:17 pm

Rix wrote:
50 Front squats SS w/ Jump squats

50 Double KB Front Squats in a row ? That's some serious endurance work !
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue Mar 04, 2014 5:08 pm

I wrote that wrong, I did 8 Front squats 10 Jump squats twice then 14 Front squats. But yeah, in a row
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Re: Rix's Conditioning Log - summary

Post by Rix on Wed Mar 05, 2014 4:11 am

Royal court

30 Hindu push-ups
60 Hjndu squats
1min Bridge

Pilates
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Re: Rix's Conditioning Log - summary

Post by ccheatum on Thu Mar 06, 2014 12:10 am

Still banging out the royal court, I see. How is it working for you?
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Re: Rix's Conditioning Log - summary

Post by Dave on Thu Mar 06, 2014 1:31 am

Still putting in some good work I see!
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu Mar 06, 2014 3:53 am

ccheatum wrote:Still banging out the royal court, I see. How is it working for you?

I find it to be an excellent active recovery workout, especially if I have DOMS.

Dave wrote:Still putting in some good work I see!

Yeah I'm trying my best, I'm havin quite a bit of fun with these kettlebells.
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu Mar 06, 2014 2:53 pm

Today's workout

Circuit one X2
8 reps each

-double swings
-pull-ups
-doublesnatch+overhead squat
-diamond push-ups
-double clean+squat+press
-HLR

Circuit two X2
12 reps each

-double high pull swings
-double front squat
-double press
-double snatch

Pumpy bits
-traps
-triceps

Corr blimey my shoulder gets fatigued quickly. Very unstable and if I don't execute correct from my shoulder makes a nice popping sound. The royal court is definitely helping with the shoulder tho.
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Re: Rix's Conditioning Log - summary

Post by Dave on Thu Mar 06, 2014 4:15 pm

Glad to hear it! You're on the up and up!
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu Mar 06, 2014 4:20 pm

I hope so, hope my tendonitis dosnt come back with vengeance
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Re: Rix's Conditioning Log - summary

Post by Dave on Fri Mar 07, 2014 1:47 am

I did Ili's leg hypertrophy challenge in 45 minutes.  The (s)whole thing.  With my 20 pound vest.  How long did it take you?  Oh, what's that you say?  You haven't done it yet?  :naughty: 
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Re: Rix's Conditioning Log - summary

Post by Rix on Fri Mar 07, 2014 3:49 am

:laugh1: you offering me out Dave? Haha.
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Re: Rix's Conditioning Log - summary

Post by Dave on Fri Mar 07, 2014 12:43 pm

Let's just say I know you are up to the challenge! :hatsoff:
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Re: Rix's Conditioning Log - summary

Post by Rix on Sat Mar 08, 2014 8:40 am

haha maybe Dave.

Todays Workout

4 Rounds of
-8 Double Swings
-8 Double front Squats
-8 Swings w/ High pull
-8 Cleans

2x8 Wide Pullups
2x4+4 Single Leg Double dead lift
2x 2 HeSPU SS with 6 Double Presses
2x8 Toe To Bar HLR

Hindu Pushups

Kept it fairly light as i am looking to go back to martial arts tomorrow! wooooop woooop. Just gonna keep it simple and go every sunday for 2 hours, 1 hour kali and 1 hour JKD.
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Re: Rix's Conditioning Log - summary

Post by ccheatum on Sat Mar 08, 2014 11:34 am

Rix, that definitely sounded like a callout challenge to me!
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Re: Rix's Conditioning Log - summary

Post by Rix on Sat Mar 08, 2014 11:36 am

Last time I accepted a challenge I ended up with an injury for 6 months lol. I'm defo sticking to what I know. Very hesitant.
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Re: Rix's Conditioning Log - summary

Post by Rix on Sun Mar 09, 2014 1:22 pm

Martial Arts

1hour Kali
-cob cob
-double stick
-stick and dagger

1hour JKD
-combinations
-trapping
-multiple opponent drill

Shoulder tweaked a lil bit it was alright. Just gonna keep it simple and do two hours every sunday for now.
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue Mar 11, 2014 3:27 pm

Today's Workout

Lower and core focus, kinda

Circuit 1 X3
-5 high pull swings (dbl kb)
-5 Snatch + OH squat (dbl kb)
-5 clean + squat + press
-5 Wide pull ups

2x 8 front squats SS 8 alt lunges (dbl kb)
2x 8 renegade rows with push up SS 8 Deep slow push ups
2x 6R+6L Windmills
2x10 toe to bar

Circuit 2 X2
-8 Double swings
-8 Pull ups
-8 Clean and press
-8 Diamond push ups

Calf raises and shrugs.

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Re: Rix's Conditioning Log - summary

Post by ccheatum on Tue Mar 11, 2014 11:31 pm

Nice one!
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Re: Rix's Conditioning Log - summary

Post by Dave on Wed Mar 12, 2014 6:18 pm

Indeed!
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Re: Rix's Conditioning Log - summary

Post by Iliander on Wed Mar 12, 2014 6:22 pm

yeah nice circuits
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Re: Rix's Conditioning Log - summary

Post by Rix on Wed Mar 12, 2014 6:27 pm

Thanks guys, still building up a bit of fitness. ive grown an inch somehow, maybe posture, lost a few % in bf and gained 2 kg :D woop woop. Got some diet/nutrition and workout tips from a reliable source recently so im hoping to make good progress and start doing some crazy circuits to build a crazy level of fitness  :twisted: 
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu Mar 13, 2014 5:15 pm

Quick Workout, was intense - only had 20 mins to do it in.

Warm up
-mobility
-dynamic stretches
-burpees
-kettlebell technique swings

Circuit 1 x2
-12 dbl Swings
-12 dbl Front Squats
-8 dbl Snatches
-8 dbl Clean and Press

2x 2 HesPU SS 6 dbl Press

2x 6 Wide Pull Ups SS 8 dbl BentOverRows

2x 8 Push ups (on KB handles and feet on a bucket) 12 sngl Tricep OH ext

2x 8 dbl Sumo High Pulls SS 12 Shrugs

Circuit 2 x2
-6 Wide Pullups
-10 Pushups

Cool Down
-Hindu Squats
-Hindu Pushups
-Dynamic Stretches

So, got a 2.5 kg bag of mint choc protein from MyProtein, tastes buff. Also i have acquired some maximuscle amino acid pills. Gonna be intresting. I have been advised to have 2 shakes during work aswell as a healthy lunch. I have also received free ZMA's from MyProtein, hopefully these will help recovery and my sleep.
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Re: Rix's Conditioning Log - summary

Post by Brahma Bill on Thu Mar 13, 2014 8:31 pm

Nice going!
Did the Atlas pushups bother your shoulder at all?
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Re: Rix's Conditioning Log - summary

Post by Rix on Fri Mar 14, 2014 4:25 am

Is that what they are called? Excellent. Erm not really, if I'm not doing them right then it hurts but I have good push up technique so I hit the chest well.
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Re: Rix's Conditioning Log - summary

Post by Rix on Sat Mar 15, 2014 12:50 pm

Today's workout

Warm up
-dynamic stretches
-bodyweight kb movements
-single kb circuit

Fave circuit x4 (dbl kbs)
-5 swings
-5 squat and press
-5 snatch
-5 Pull-ups

4x10 ATG dbl front squats
4x 6 Pull-ups SS 10 bent over rows
4x10 HLR
8x10 Atlas push-ups

5 min EDT
-Double KB Swings
-KB military press

4x12 Shrugs

Cool down
-single KB swings
-stretches

I videod my first circuit, I'll upload it later. My technique isn't great but has definitely got better. I'm quite please with my progress after my injury.
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