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Rix's Conditioning Log - summary

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Re: Rix's Conditioning Log - summary

Post by Rix on Sat May 10, 2014 8:40 am

Today AFAP workout

Circuit 1 - 2 rounds
30 seconds on 10 off
-single swing
-single snatch R
-single snatch L
-goblet squat
-push-up
-double KB row

3x8 double KB single leg Deadlift
3x8 double KB press
3x12 double KB front squats
3x 8R+8L single KB windmills
3x8 Pull-ups

Circuit 2 - 2 rounds
-8 swings with high pull
-6 pull-ups
-8 front squats
-6 clean and press
-8 HLR
-6 snatches

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Re: Rix's Conditioning Log - summary

Post by Rastaman on Sat May 10, 2014 9:48 am

Hey mate you've got some awsome conditioning going!

Probably what I should be working towards as well. How did you find the royal court? Thinking about adding it into my workouts as well.
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Re: Rix's Conditioning Log - summary

Post by Rix on Sat May 10, 2014 10:18 am

Rastaman wrote:Hey mate you've got some awsome conditioning going!

Probably what I should be working towards as well.  How did you find the royal court?  Thinking about adding it into my workouts as well.

Hey mate thanks. I find it perfect for active recovery. Specially if you had DOMS!
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue May 13, 2014 6:02 pm

Extra volume Workout! Felt strong.

2x 16kg kettlebells

Circuit 1 x2
30on 10off
-snatch
-push-up
-squat
-pull up
-swing
-press

4R 4L pistols w/ 16kg

3x10 pull-ups
2x16 squats
3x16 atlas push-ups
2x20 swings
3x4 HeSPU
2x8R+8L windmills

Circuit 2 x4
-6 pull-ups
-8 press
-8 HLR
-6 snatch
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Re: Rix's Conditioning Log - summary

Post by Dave on Tue May 13, 2014 8:23 pm

Rastaman wrote:Hey mate you've got some awsome conditioning going!

Yeah Rix, your conditioning has always been very impressive to me as well!
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Re: Rix's Conditioning Log - summary

Post by Rix on Wed May 14, 2014 3:13 am

Dave wrote:
Rastaman wrote:Hey mate you've got some awsome conditioning going!

Yeah Rix, your conditioning has always been very impressive to me as well!

Thanks Dave. I think it's where I shine and it's what I enjoy most.
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Re: Rix's Conditioning Log - summary

Post by Iliander on Wed May 14, 2014 7:38 am

strong workout Rix!
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Re: Rix's Conditioning Log - summary

Post by Rix on Wed May 14, 2014 7:52 am

Thanks ili! Been IFing yet I'm still strong. Life's good.
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu May 15, 2014 2:50 pm

Workout

Circuit 1 x2
-10 swing with high pull
-8 pull-ups
-10 front squats
-8 clean and press

5 min Snatches
2x16kg kettlebells
-10, 5, 5, 5, 5, 5, 4, 4, 6, 5, 6, 12
160 Bpm

2x 10 pull-ups SS 12 BO rows
2x10 clean and squat
2x 8R+8L windmills
2x8 military press

Shrugs and calf raises



Wow, that 5 min snatch was a very tough 5 minutes. I've been heavily IFing the past week or so and eating very paleo, the bit of bulk I put on is almost melting off. Within a week I have become vascular again and have visible abs again. 2 and a half weeks until my holiday, hopefully I can look buff on the beech B-).

If anyone's interested... In 8 weeks ish, I put on over 4 KG of muscle with/ fat by eating 6 meals a day, a lot of high protein with a fair bit of carbs too.i used maximuscle lean protein and my protein blend protein, and amino acids. Most of my nutrition came from food. Very paleo, but I ate cheese too :p. So at the moment I'm IFing, only eating withing 6 hours a day but getting 4 meals in at that time. Carbs are low but not gone. Protein is high but generally only on workout days. Food again is very paleo although I do stray and have stir fries and what not. Hoping to lose a few kg of fat and keep some of the muscles I have earnt. Not a lot, but enough to be proud enough to keep.

I feel quite a lot stronger and very much fitter. Shoulder is still good and my chest plays up every now and then but I can't complain.


Last edited by Rix on Thu May 15, 2014 4:00 pm; edited 1 time in total
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Re: Rix's Conditioning Log - summary

Post by Cesar on Thu May 15, 2014 3:59 pm

Nice going on the snatches. I now have to give it a go.
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Re: Rix's Conditioning Log - summary

Post by Dave on Thu May 15, 2014 4:40 pm

Rix, great to hear everything is on the up and up. With your good habits, I'm sure you'll keep the muscle and ditch the fat. Let us know how it pans out.
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu May 15, 2014 4:45 pm

Thanks Dave! Yeah it should be gone soon.
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Re: Rix's Conditioning Log - summary

Post by Rix on Sat May 17, 2014 1:57 pm

Quick workout

Circuit 4 rounds
2x16kg kettlebells, except for pull-ups

-8 swings
-6 clean squat press
-6 wide pull-ups
-4 snatches
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Re: Rix's Conditioning Log - summary

Post by Rix on Sun May 18, 2014 12:56 pm

1 hour private martial arts

Kali
-knife
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue May 20, 2014 2:58 pm

Today's workout

5 min snatches.
Single 16 kb switch hands
-120

Circuit 1 - 2 rounds
2x16kg kb's (except pull-ups)
-10 swings with high pull
-8 pull-ups
-10 squats
-8 OH press
-10 HLR
-8 snatches

Tabata - 10 rounds
-double snatches
-burpees

Circuit 2 - 4 rounds
2x16kg kb's (except pull-ups)
-8 swings
-6 pull-ups
-8 squats
-6 OH press

Tabata - 20 rounds
-kickboxing
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Re: Rix's Conditioning Log - summary

Post by Cesar on Tue May 20, 2014 3:17 pm

very nice, Rix.
I'm digging the circuits, the burpees and the snatches.
I gave the 5:00 snatches a try with the 24kg and only got 80 so still some room to grow.
I definitely want a 32kg KB as Dave mentioned.
keep up the good work.
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue May 20, 2014 3:19 pm

Yeah I want a 24 so bad. But same old same old, funds...
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Re: Rix's Conditioning Log - summary

Post by Cesar on Tue May 20, 2014 3:28 pm

I know i just checked out Perform better
The 24s are $90 US with shipping surcharge. and the 32s are at $119 plus $25 surcharge for shipping. There often advertize free shipping with limits - and the limits often are for the KBs. I did buy my 16kg and 24kg with free shipping a couple of years ago. Shoulda bought a 32 then. sad sad.
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue May 20, 2014 3:31 pm

I had 2 32 comp bells. They was way to heavy for me at the time.
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Re: Rix's Conditioning Log - summary

Post by Iliander on Tue May 20, 2014 3:33 pm

you can buy this:

[You must be registered and logged in to see this image.]

if you got plates you got your adjustable kettlebell for very low price.

but maybe it's not the same.
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Re: Rix's Conditioning Log - summary

Post by Cesar on Tue May 20, 2014 3:38 pm

t handle

I made this one. I can load it up as needed. I have not maxed it out, I bet 150lbs would work.  only issue is that it only works for swings.  no snatches, swings, high pulls or anything other than swings.

Ili, i think those might be a little weird to handle for the above movement.


Last edited by Cesar on Tue May 20, 2014 3:38 pm; edited 1 time in total
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue May 20, 2014 3:38 pm

I was thinking about something like that but I would imagen they completely different. Rack position wouldn't be comfy.
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Re: Rix's Conditioning Log - summary

Post by Cesar on Tue May 20, 2014 3:39 pm

My thoughts exactly.!
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu May 22, 2014 6:51 pm

Today's workout

Single 16kg kettlebell

"300"
-25 pull-ups
-50 goblet squats
-50 atlas push-ups
-50 swings
-50 HLR
-50 single press
-25 pull-ups

Tabata 20 rounds
-Boxing

I did the pressing basically 25 each arm. Doing HLR after swings is a real killer on the core, not just abs, whole core.
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue May 27, 2014 3:02 pm

Raining to much to workout with the bar and bells!

So...

Inside workout

2x6 HeSPU
2x20 knee full rollouts

Mini circuit X4
Weight vest 10kg
-30 prison squats
-10 push-ups

2 HeSPU w/10kg vest




Resistance bands are Absalute poo to me now. And I broke all my door frames :p.

Need a nice small light bell for inside work.
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Re: Rix's Conditioning Log - summary

Post by Cesar on Tue May 27, 2014 3:28 pm

The 300 session looks like a lot of fun.  I bet your core must have been fried.
How come you don't use the 16kg inside. I have done it plenty of times with no worries.  Just curious?
How did you break the door frame? Pull up bar did it?

Try these on for size...

Chimp War Party.
TIMED in Any Order using a 24kg KB.
20 Snatches Each Arm, 20 Clean And Press Each Arm, 100 Swings (Single, Double, Alt), 50 Single Clap Pushups, 50 Front Squats

12-minute KB circuit of;
Kettlebell one handed Swing - left (24 kg kettlebell), Jumping jacks (1 minute), Kettlebell on handed Swing - right (24 kg kettlebell), Burpee (1 minute), Kettlebell Swing - left (24 kg kettlebell), Hindu squat (1 minute), Kettlebell Swing - right (24 kg kettlebell), Burpee (1 minute), Kettlebell Swing - left (24 kg kettlebell), Jumping jacks (1 minute), Kettlebell Swing - right (24 kg kettlebell), Burpee (1 minute).
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue May 27, 2014 3:58 pm

Nah my core takes quite alot of beating before it flails. I leave them in the outside shed, and i dont have any room in my house or room. my door frame pull up bar ripped nearly every door frame off haha

Im really liking that chimp war party, gonna do that hopefully this week. THURSDAY!!
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Re: Rix's Conditioning Log - summary

Post by Cesar on Tue May 27, 2014 4:25 pm


figured you might like one of the two - chimp war party sounds like a good time.  
Hahaha - that's why i have a gold's gym power tower - got it for free from my brother in law who had it disassembled in his garage taking up space.
It works great.  It needs new wraps for the bar.  I think pipe insulation will work.

and check these out;

zombie bells

primal bells
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue May 27, 2014 4:44 pm

Ohhhhhh they are cool, i want a pair of kettlebones tho!

power towers are cool. im gonna get one when i move out.
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Re: Rix's Conditioning Log - summary

Post by Cesar on Tue May 27, 2014 4:48 pm

Craigslist will be an option.
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu May 29, 2014 1:38 pm

Chimp war party!

Single 16kg

20 Snatches Each Arm,
20 Clean And Press Each Arm,
100 Swings (Single, Double, Alt),
50 Single Clap Pushups,
50 Front Squats

Basically split it down the middle and did it in 2 sets, took me just over 15 mins. Didn't time properly.

+20 pull-ups
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Re: Rix's Conditioning Log - summary

Post by Cesar on Thu May 29, 2014 3:33 pm

Very Nice! how do you feel? was it as awesome as the name...WAR!!!!

Kettlebones is exclusive to the UK!!!!
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu May 29, 2014 3:59 pm

yeah was a good workout, gonna do it double 16s next time! yeah they are :D
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Re: Rix's Conditioning Log - summary

Post by Cesar on Thu May 29, 2014 4:26 pm

how long did the chimp war party take you
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu May 29, 2014 4:33 pm

single 16 kb, 16/17 mins
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Re: Rix's Conditioning Log - summary

Post by Rix on Sun Jun 08, 2014 11:24 am

Hey guys, havent worked out in a while because i have been on Holiday!

Small Workout


Weight vest 10kg

2x10 Atlas Pushups
2x8 Double KB front Squats
2x6 Pullups
2x12 KB Deadlifts
2x8 Double KB Press

Circuit - done once
-8 Pushups
-6 KB Squats
-4 Pullups
-8 KB Swings
-6 KB Press

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Re: Rix's Conditioning Log - summary

Post by Rix on Mon Jun 09, 2014 2:40 pm

30 mins Bike Cardio

Ab wheel
CC trifecta
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Re: Rix's Conditioning Log - summary

Post by Cesar on Mon Jun 09, 2014 3:06 pm

Rix - not familiar with the trifecta you are referring to. is this it?
trifecta
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Re: Rix's Conditioning Log - summary

Post by Rix on Mon Jun 09, 2014 3:22 pm

Yup :)
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Re: Rix's Conditioning Log - summary

Post by Rix on Tue Jun 10, 2014 2:54 pm

Today's workout


Modified Chimp war party
10kg weight vest and 2x16kg KB's

-20 snatches
-20 press
-20 pull-ups
-50 front squats
-50 push-ups
-50 swings

I only did half swings and added pull-ups to it.
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Re: Rix's Conditioning Log - summary

Post by Dave on Tue Jun 10, 2014 11:11 pm

You monkeying around?
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Re: Rix's Conditioning Log - summary

Post by Rix on Wed Jun 11, 2014 3:40 am

Dave wrote:You monkeying around?

Always  :loopy: 
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Re: Rix's Conditioning Log - summary

Post by Dave on Wed Jun 11, 2014 7:33 am

Chimps are pretty terrifying, really.

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Re: Rix's Conditioning Log - summary

Post by Rix on Wed Jun 11, 2014 6:15 pm

Monkeys are my favourite animal! I watch monkey documentaries all the time haha. Plus I look like one if I blow my cheeks out.

Blue snub nose monkey, google it! So cute.

Today's Exercise

30 min exercise bike
100 situp variants
CC trifecta
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Re: Rix's Conditioning Log - summary

Post by Dave on Wed Jun 11, 2014 9:19 pm

Rix wrote:Plus I look like one if I blow my cheeks out.

 :loopy: 

Blue snub nose monkey, google it! So cute.

I did. Agreed!
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Re: Rix's Conditioning Log - summary

Post by Rix on Thu Jun 12, 2014 4:32 pm

Today's workout

Weight vest 10kg
2x16kg kettlbells

Circuit 1 x2
30 on 10 off
-double front squats
-double press
-pull-ups
-double snatches

2x8r+8l dbl KB SLDL
2x6 wide pull-ups
2x10 dbl KB squats
2x8 slow diamond push-ups
2x6r+6l windmills
2x8 dbl KB press

Punchbag
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Re: Rix's Conditioning Log - summary

Post by Rix on Sun Jun 15, 2014 12:44 pm

Boooooom just did London to Brighton bike ride for the British heart foundation!

Bike Ride
-54 Miles
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Re: Rix's Conditioning Log - summary

Post by CheesedogTheFirst on Mon Jun 16, 2014 1:44 am

Good for you!
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Re: Rix's Conditioning Log - summary

Post by Rix on Mon Jun 16, 2014 6:14 pm

Thanks cheese !!!!
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Re: Rix's Conditioning Log - summary

Post by Brahma Bill on Mon Jun 16, 2014 9:52 pm

Rix wrote:Boooooom just did London to Brighton bike ride for the British heart foundation!

Bike Ride
-54 Miles
Nice! :hifive:  I hope you raised a ton of money.
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Re: Rix's Conditioning Log - summary

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