Swiss Danny Workout Log

[SwissDanny]

Thu - Gym

• HIIT session. Fairly intensive 10' long bodyline session, otherwise business as usual

Three balls at the range were enough to confirm my wrist is not alright, searing pain on each shot. Grrrr... no golf tomorrow, or for a bit I suspect.. this took a while to settle down last time.

[SwissDanny]

Fri - Rest

• Active I guess.  Refreshed the stone garden by stripping the stones into a big pile and putting them back.

Sat, Sun - Gym

• Push.  OK.  Could mostly do without any wrist pain, and it didnt feel any worse overnight or Sun.
• Legs. OK.  Did 4x12 pause BS at 60kg...

Rant on...

• Squat rack #1. Lady using as BB lunge station. OK not strictly needed, but using the equipment.
• Squat rack #2. Guy doing a boxing circuit that doesn't involve the rack at all (at least in the 5' I observed before talking with him)
• Me. Hi. Are you using the squat rack? Him. Yes.
• Me. OK!? Well how long will you be? Him. At least another hour... WTF

So I went and did pause squats at a weight I could also clean with my wrist, but let the front desk know what I thought of this guys gym etiquette.

[SwissDanny]

Mon, Tue - Gym

• HIIT class.  Another monster 8' unbroken bodyline session.
• Pull. RDL upto 100kg x 12. Otherwise did lots of tempo work viz wrist.

First pull session since tweaked wrist. Lashings of tape plus a wrist wrap and a few exercise mods went OK.  Seems weather will finally revert from cold and damp finally, will get out on the bike.

[SwissDanny]

Wed - Gym

• Push.  Fairly solid.

Wrist didnt like pull day so much, not really a step back but no improvement either.

[SwissDanny]

Thu - Gym

• HIIT.  Nice session 10' bodyline then 18' 3 rounds 45/15s burpees, plank battle rope, bent over row, push ups, 20kg squats, BB roll out

Decided to apply some voodoo band to wrist.  Just compression for a few minutes a few times a day.  Happy with the results, helps flush out the swelling.

Off to check FB for progress of @Nathan fast/airline food tour of Asia and Oz....

[SwissDanny]

Fri - Gym

• Legs.  Bit rushed and the gym was so warm... but some good work.

Asked the HIIT coach, who happened to be on duty and has a good eye, to look at the seated leg press setup.  She moved my feet about two inches down on the footplate. Massive difference, way harder, good since I'd got to 3x12x the 200 stack.

[SwissDanny]

Sat - Gym

• Push. Some good work.  Got called out [across the gym] by the coach who set my program for "bouncing" out of the bottom of my DB Arnold presses... yep I was ego pressing!

Sun - Golf

• 18 Holes. I had to play with a really light grip and easy swing for my wrist. Less is more, +21, best score in a looong time. Can build on that feeling that had eluded me for a while now

[SwissDanny]

Mon - Gym + MTB

• Pull.  Without deadlift.  Mixed up the exercises/apparatus a bit for the same target movement.
• HIIT.  30'.  Tough.
• Eve. 60' on the bike, usual "home tour"

[SwissDanny]

Tue - Gym

• Legs.  Another solid session. The gym is so warm and airless as to cause that "start dripping sweat 2' after the set" effect! 

It seems the building heating cant cope with the wild swings in outside temperature, despite all sorts of gizmos like automatic blinds. Not helped by all the sissy "Europeans" and their fear of draughts!

[SwissDanny]

Wed - Gym

• Push. Did some actual benching instead of the chest press.  Felt solid, but didnt push the weight as no spotter 3x80kg.

Thu - Gym

• HIIT. 30' business as usual.

Fri - Gym

• Pull. DL upto 150x4. Overhand grip on left side was tugging at my grip by 120, but reversed was fine.

Pressing on without rest as will be away for a few days next week.

[SwissDanny]

Sat - Gym Visit

• Bootcamp.

Visited a new local gym that focusses on Thai boxing based fitness, but the bootcamp was pretty run of the mill. Mmm.

Sun - Golf

• 18 Holes. Played solid, wrist no issue although it does crunch!

[SwissDanny]

Mon - HIIT Class. Not too strenuous.

Tue - Push. Wed - Pull w/out DL. Hotel here in London has a small commercial gym downstairs.

Thu - Rest and travel.

Fri - Legs. Pause squats. 

[SwissDanny]

Sat - Push.  Good session.

Bench and strict press instead of the usual machine chest press and Arnold DB presses.  Was really aware of what muscles were working, seemed to be able to recruit and push through sticking points on the last reps in a new way.

[SwissDanny]

Sun - Golf

Left all the good shots on the range. Blisteringly hot.

Mon - Pull

Curates egg. Warmed up for DL doing RDL, meh... didnt feel right.  Hotter than hades.

[Nathan]

7 hours ago, SwissDanny said:

Curates egg.

Huh? Is that an autocorrect mistake? Or some weird exercise?

[Cam Ogle]

5 hours ago, Nathan said:

Huh? Is that an autocorrect mistake? Or some weird exercise?

If I'm not mistaken it's a term meaning little good and a little bad. 

[SwissDanny]

1 hour ago, Cam Ogle said:

If I'm not mistaken it's a term meaning little good and a little bad. 

Gold star for Cam!  As it turns out it was rather a rotten egg... as the evening wore on what I suspect to be glute medius started tightening up like crazy, hopefully just mild strain from the poorly prepped DL (140x6, 150x2).  Meh. 

[Nathan]

Interesting! From Wikipedia:

Quote

The term derives from a cartoon published in the humorous British magazine Punch on 9 November 1895. Drawn by George du Maurier and titled True Humility, it pictures a timid-looking curate eating breakfast in his bishop's house.^[4] The bishop says: "I'm afraid you've got a bad egg, Mr Jones." The curate replies, desperate not to offend his eminent host and ultimate employer: "Oh no, my Lord, I assure you that parts of it are excellent!" (This clearly cannot be true of a bad egg.)

[SwissDanny]

Tue - Rest

Hip hinge on left side very painful, but seemingly more of a knot than sprain as Wed am significantly improved if not back to normal.

Wed- Push

Stuck to machine based exercises mostly.

[SwissDanny]

Thu - Pull

Butt feeling loads better, but still focused just on upper back and shoulders.  At the end did some real pull ups for the first time in ages, shoulders felt healthier but didnt get many reps but perhaps that was as doing it after all the other volume.

[SwissDanny]

Fri - Legs

First "leg action" since Mon tweak. No squat, and did the machine exercises at c.80% but added a couple of sets so 5x12. Went fine.

[SwissDanny]

Sat - Push

Continued the theme of more sets across at a slightly lower weight. Shorter breaks too, not that I take long breaks. 

Sun - Golf

9 holes (rain got too heavy to continue), so so.  Still struggling with long game consistency, so +12 of which +8 on 3 holes, so +4 for the other 6.

Mon - Pull

Cautious return to RDL 3x10x80kg, seemed fine.  Threw in a 12' metcon 6 KB Snatch 16kg, 9 Situps, 12 Air squat at the end as I havent really done much cardio last two weeks.

 

[SwissDanny]

Tue - Legs

Replaced squats and leg press with single arm DB overhead lunges. Inspired by the CF Regionals which included this as a buyin/out to one of the chippers. 7 sets from 12 to 24kg x8L/8R paces. Very happy with overhead position. Ran out of time, will include again an work up a bit further.

[SwissDanny]

Wed - Push

Feeling quite stiff after my legs day.  Played around with some 3 rep maxes on a couple of the Hammer plate loaded machines.  The seated dip station was entertaining as getting in and staying in the seat at 140kg (BW+40kg) was not straightforward!

[SwissDanny]

Thu - HIIT

Tough cardio session. 4 rounds 45:15s burpees, battle rope, frog hops, jumping jacks, mountain climbers.  I now have what CFer call a "Fran cough"... not helped by swallowing something flying on the bike ride home. Note to self shut your big clapper!