SwissDanny Posted October 14, 2016 Author Posted October 14, 2016 19 hours ago, Dave said: Beige count = inauspicious Some might call it "taupe-spicious"... Jokes aside, there is a definite character to some activities that feel righter than others... call them what you like, "auspcious" seems an inoffensive enough label to me. Thu- Fri Rest. At least from physical training, long but constructive days otherwise. Some care needed on volume/intensity/tweakes of the upper workouts, front of shoulders/biceps feeling very tight, even irritated.
SwissDanny Posted October 15, 2016 Author Posted October 15, 2016 Sat - Gym - Lower A RDL 100kg(-10) 3x8. Dropped the weight, slowed the tempo, went a bit lower. FS 60kg 3x8. Swapped these in vs Leg Press. Much happier with this, but might swap order with RDL Seated leg curls alternating Seated leg ext 70(+0) 3x10 KB Windmills 8/8 at 12,16,20kg. Core 2 rounds. This part is not prescribed. 15x Foot Elevated Situps 15x Support hold crunches 40' assorted cardio, not too hard Business as usual, but taking it steady.
SwissDanny Posted October 16, 2016 Author Posted October 16, 2016 Sun - Gym - Indoor cycling and Upper light 1'15 indoor cycling avg HR 140, max 158 which I dont think I've been at for a while, 1100kcal 3x8 rolling alternating sets Chest press 20kg Seated row 60kg Dip station 70kg Vertical press 0kg Lat pull down 60 Cable Biceps 15->20kg Cable Triceps 15->20kg Hard bike session, easy weights. Tried some new machines, the heavy duty plate loading ones with super diddy amount of weight, but they move nicely and independently left and right. Took the weight back and really focused on form, didnt feel front of shoulders at all. Eight reps also felt like a good number 10-12 feel like "too many" somehow. 1
SwissDanny Posted October 17, 2016 Author Posted October 17, 2016 Mon - Gym Active Recovery 100kcal stepper, 500m row long limbering session, mostly focus scaps, shoulders, a bit of hips 2000m row 2:00 pace Was going to be a rest day, but needed to get out of the house once today, sometimes home office can be a bit confining.
SwissDanny Posted October 18, 2016 Author Posted October 18, 2016 Tue - Gym 30' "MAX" class. Step based cardio intervals type training 60' power yoga. Sheesh my hip flexors need attention Deload leg session 3x8 BS 80kg. 3x8 Seat leg ext alternating Seated leg curl 60 setting 3x12 45 degree Back Extension BW alternating Weighted Ab Curl 60 setting 1x10/10 Single leg Good morning 20kg. Must add these back in somewhere. Note to self. I do not recommend back squats after 10' shavasana, CNS was not exactly fired up, stayed light and moved slow.
SwissDanny Posted October 19, 2016 Author Posted October 19, 2016 Wed - Gym - Body Pump and Upper light 60' Body Pump 3x8 alternating pull push sets Vertical press 10kg (+10) Seated row 60kg Dip station 60kg (-10) Lat pull down 60 Cable Biceps 15->20kg Cable Triceps 15->20kg Deload days continue
SwissDanny Posted October 20, 2016 Author Posted October 20, 2016 Thu - Gym - Lower A RDL 100->120kg(+20) 3x8 FS 60kg 3x8. Easier than last time, definitely prefer to leg press. Seated leg curls alternating Seated leg ext 70(+0) 3x10 Core 2 rounds. This part is not prescribed. 15x Foot Elevated Situps 15x 45 degree back extensions, second set 5 biped, 5/5 single leg 2000m row, 7:56 steady pace Had to get in and out so cracked on a bit faster than usual which was good.
SwissDanny Posted October 21, 2016 Author Posted October 21, 2016 Fri - Gym - Upper B Modified Pull ups strict. Not today... BTN Strict press 3x8 30kg Seated row 3x10 80kg DB Bench Press. 10,8,6 16,18,20kg. Gotta be careful with these... Seated dip 3x8 80kg Reverse flye. Not today Cable Curl 3x10 17.5->20kg. Alternating with.. Cable Triceps 3x10 17.5->20kg Core 3 rounds 12x Back extension Machine weighted crunch 60->80 Shoulder tweak definitely to do with some bench movement, the above felt fine, lets see in the am.
SwissDanny Posted October 22, 2016 Author Posted October 22, 2016 Sat - Gym 80' MTB ride. Beautiful day 11c. 21km 80min avg HR 120 avg power 190w. Deload leg session 3x8 BS 80kg 3x20 Weighted Cossack 16kg 3x8 Lying ham curl 40 setting, played around with some single leg curls 10,15,20 8/8 more even than expected 3x10 Seated calf raises 60kg, played around with some calf stretches too 3x10/10 Single leg leg extensions 20->40 setting, also more even than expected Should have been a rest day, but swapped that to tomorrow. 1
SwissDanny Posted October 24, 2016 Author Posted October 24, 2016 Sun - Rest Mon - Gym - Upper A 1000m row, dislocates, Yuri bands 5x8 40kg Seated chest. Slow with perfect form 5x8 60kg Seated row. Pause retracted 3x8 80kg Seated dip. Slow with perfect form 3x8 70,75,80 Lat pull down. Pause retracted 10x 15->20kg Cable biceps. Felt heavy today 10x 15->20kg Cable triceps. Felt light today 8x 14->18kg Incline DB press. Just lowered upper arm below horizontal. 4x15 Foot El Situp 4x15 Back Ext incl last 3 sets 5 regular 5/5 single leg Shoulder on mend, but have decided to progress with extra care, especially on the chest and overhead pressing movements.
SwissDanny Posted October 25, 2016 Author Posted October 25, 2016 Tue - Gym - Lower A Row 1000m focus core and leg drive c.20spm. I like this as a warm up for hinge movements. Worlds greatest stretch routine, with Russian baby makers and Cossacks and elephant walks thrown in RDL 100->125kg(+5) 3x8. Felt solid. FS 62.5kg(+2.5) 3x8. Definitely back into the swing of these, tough in a good way. Seated leg extensions 3x10 70. Getting easier. Seated leg curls 10x70,65,60. Tough today. Not much time but a solid session.
SwissDanny Posted October 26, 2016 Author Posted October 26, 2016 Wed - Indoor Cycling 1'15 Hill intervals 5xc10m HR 120-160, avg 133. 1050kcal Would love to have a power meter
SwissDanny Posted October 27, 2016 Author Posted October 27, 2016 Thu - Gym - Upper B Modified 35kg (+5) 8,8,8 BTN Press 80kg (+20) 8,8,8 Seated Row 90kg (+10) 8,8,8 Seated Dip 3x8 60,70,80 (+10) Lat Pull Down 8x 15->20kg (+0) Cable Bis 8x 15->25kg (+5) Cable Tris 15x3 BW Back Ext (1.Set Biped, 2. Set 5/5/5, 3. Set 8/8 SL) 15x3 60->80 (+0) Crunch Station 40,44,48kg (+0) 20/20m Suitcase Carry A good day, feeling strong so pushed on the weights. Shoulder much better, but still sticking away from benching and doing the dips instead. Maybe first time I actually got a really satisfying sense of "tiredness" from one of these upper sessions.
SwissDanny Posted October 28, 2016 Author Posted October 28, 2016 Fri - Lower B 3x8 Back squat 90kg 3x20 Cossack lunges 20kg 4x8 Lying hamstring curls 40->55 4x8 Seated quads 55->70 3x8/8 KB windmills 12,16,20kg 10' Incline Treadmill 0-15 degrees Solid day again.
SwissDanny Posted October 29, 2016 Author Posted October 29, 2016 Sat - Upper A 10' Stepper 166kcal, 125HR Upper A. Im not going to repeat all the exercises anymore. 8514kg - will be interesting to track this volume stat. 20' Stepper 316kcal, 125HR 2k Row. 8:10 Was just going to do cardio, but ended up testing out logging app JeFit which seems pretty decent. Fairly straightforward to set up your workout on the PC with exercises, sets, reps, and breaks and sync to the phone. Kept me moving through the workout a bit more efficiently, was easy to log each set, and change things on the fly. The breaks are not compulsory; its easy to skip to the next set eg warm ups. 1
SwissDanny Posted October 31, 2016 Author Posted October 31, 2016 Sun - Rest Mon - Gym 5' Stepper Worlds greatest stretch, Russian baby maker, elephant walk combo Lower A. 18,110kg volume - again this is weightxreps for every set including warm up. 30' Stepper. Avg HR 120, 375kcal. Thought I'd programmed a decent 5x interval cycle based on HR, but the machine is clearly programmed with US liability law in mind and my HR never got above 130 despite a target peaks of 150! Skipped my normal t-spine shoulder limber and struggled with front rack, remember for next time. QL and hip flexor on the right pretty damned tight, must give more love.
SwissDanny Posted November 1, 2016 Author Posted November 1, 2016 Tue - Gym 5' Stepper Scap pushups, scap pullups, dislocates Upper B. 7,000kg volume. First pull ups since shoulder twinge felt fine. 100m Row. Waiting for Stepper. 30' Stepper. Avg HR 125, 450kcal. Lying pec and biceps stretches, hip flexor routine. Another try with the HR driven program, meant to cycle between going upto 150 and back down to 115. But it is so conservative it took c18mins to get my HR up. Meh.
SwissDanny Posted November 2, 2016 Author Posted November 2, 2016 Wed - Gym - Noon 60' Spin Class. 860kcal, Avg HR 135. Wed - Gym - PM 1000m row Worlds greatest stretch, elephant, cossack routine Lower B. 14,693kg volume Solid stretch, limber session Will now be in UK for a week from Friday, so in anticipation of irregular training going quite heavy this week. Didnt expect too much from leg session after an hour of hardish spinning 7 hours prior, but was good. 1
SwissDanny Posted November 3, 2016 Author Posted November 3, 2016 Thu - Gym Upper A. 11744kg (+3.2k). Added in dip station accounting for most of increase, but moved up a bit on some of the others. Legs heavy today, but didnt need them much! Tomorrow, travel and rest, maybe for a couple more days too.
Rik Posted November 3, 2016 Posted November 3, 2016 11744kg... wow! That must be an all time total record!
SwissDanny Posted November 3, 2016 Author Posted November 3, 2016 13 minutes ago, 161803398874989 said: 11744kg... wow! That must be an all time total record! Like I say it includes warmup sets (jefit app). So just the dip station was 5x8 at 60-100kg.. rows 5x8 40-90kg... pull downs 5x8 60-90kg adds up quick even if the working sets are just bodyweight give or take. But I see it more as an index.
SwissDanny Posted November 8, 2016 Author Posted November 8, 2016 Tue - Gym Lower A. 11,000kg. Subbed front squats for back squats 2000m row. 8:00 Four days break! Dropped into what transpired to be a real bro-gym. Didnt like it very much but was jealous of the lifting platform. Different equipment etc so couldn't really tell how it went. 1
SwissDanny Posted November 10, 2016 Author Posted November 10, 2016 Wed - Gym Upper B. 7052kg 2k row. 7:48. 2' pace then 200m sprint. Different gym, much better vibe. I think the break was good for my shoulder, no niggle at all, but going to stick away from BB bench, as getting quite into incline DB presses anyway, feel healthier. Thu, Fri - Travel and Rest
SwissDanny Posted November 12, 2016 Author Posted November 12, 2016 Sat - Gym 1k row, elephant, cossack, worlds greatest stretch routine Lower B. 14200kg Back squats felt heavy but maybe I should have warmed up a bit more, weighted Cossack lunges great, PB's on leg extension and curl. 1
SwissDanny Posted November 13, 2016 Author Posted November 13, 2016 Sun - Gym Upper nA. 11682kg. Felt strong, couple of PB's incl incline DB presses. Indoor cycling. 60' Avg HR 135, 860kcal Shoulder definitely better, break did it good for sure now confirmed. Now off to work off all those calories burned at a wine tasting!
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