Swiss Danny Workout Log

[Nathan]

8 hours ago, SwissDanny said:

... not helped by swallowing something flying on the bike ride home. Note to self shut your big clapper!

Every now and then something will fly smack dab into my lips and it always makes me think, "I'm glad I had my mouth closed." Living right by rice fields, the air is usually full of tiny bugs. In a previous place, it was not only full of tiny flying bugs but tiny floating spiders as well. I've learnt to keep my mouth shut 

[SwissDanny]

33 minutes ago, Nathan said:

I've learnt to keep my mouth shut 

You usually get one close call and remember to do that right! This was blat...straight down my throat... kamikaze style! My imagination had it buzzing around so I tried to drown it and flush it further down with gluggs from my bidon, praying all the time it didnt have a sting of any sort as I was actually on a fairly quite path.

[SwissDanny]

Fri - Pull

Feat RDL 80,90,100x10 felt solid.

Sat - MTB Tour

55k 1600vm social tour in the local mountains with plenty breaks c.4.5 riding hours and c.9 hours door back to door. 

Sun - Push

Business as usual session. Should have been legs, but swapped things around, although legs feel fine just now.

[SwissDanny]

Mon - HIIT

Another tough cardio interval, just 15' 3 rounds today. "Worlds greatest stretch"ing was materially better than it has been last few months, maybe just the sauna like heat and humidity.

[SwissDanny]

Tue - Legs

First BS in a while, upto 4x100kg.  Hot as hell in the gym. Continuing the theme of improved hip function, interestingly my right hip problems I've had for six months niggling seem to have disappeared at the same time as the left side twinge.  I continued to sub the DB OH lunges.  5x8/8 steps with 20kg feels just as hard as 3x10 with 200 on the leg press.

[SwissDanny]

Wed - Back

DL 3x10x120kg. Technique focus to use a bit more leg and less back.

Have recently been trying to ST stretch the relevant parts after working them hard. This always used to feel counterproductive, but Im starting to feel the opposite.

[Kit_L]

17 hours ago, SwissDanny said:

Have recently been trying to ST stretch the relevant parts after working them hard. This always used to feel counterproductive, but Im starting to feel the opposite.

This is exactly how this happened for me, SD. When you start out, it feels like nothing will move, but if you persevere, a kind of yielding happens that you do not usually feel. I think it's deep warming of the fascia. For this reason, FS and SS are done on leg day!

[SwissDanny]

1 hour ago, Kit_L said:

This is exactly how this happened for me, SD. When you start out, it feels like nothing will move, but if you persevere, a kind of yielding happens that you do not usually feel. I think it's deep warming of the fascia. For this reason, FS and SS are done on leg day!

Standing heavy calf raises to near failure, with cautious deep flexion between reps, then the wall calf stretch between sets. Little to no DOMS despite the deep stretching and some cramping on the last reps  I know Im re-inventing a wheel you discovered, but like I say it's started to make sense for my body.

[SwissDanny]

Thu - Push and HIIT

Solid volume day, and decent combo of movements. Two weeks vacation from Sat so will have a long gym break.

 

[SwissDanny]

Fri - Legs

Row 1k buy in.  Closer 6' amrap 10 DU, 10 KBS 16kg, 8 or 9 rounds.  Legs in middle more de-load style as HIIT yesterday was pretty leg-tastic yesterday (wall sits, frog jumps, burpees).

 

[SwissDanny]

Week to 23 June - Walking and Surfing

Seaside holiday in Devon. Lots of walking along the coastal paths and 4 mile sandy beach here.  Took a surf lesson and spent a couple of hours working on catching waves.  Good fun although sprained my thumb somewhat.

[Cam Ogle]

5 hours ago, SwissDanny said:

Week to 23 June - Walking and Surfing

Seaside holiday in Devon. Lots of walking along the coastal paths and 4 mile sandy beach here.  Took a surf lesson and spent a couple of hours working on catching waves.  Good fun although sprained my thumb somewhat.

Could think of worse ways to spend a week. 

[SwissDanny]

Week to 30 June - Vacation Week 2

More walking mostly.  Surf was not worthwhile.

Wed - Beach Fit. Hotel offered a free class, teacher ended up making it fairly tough as it was just Jane and me.

Fri - Gym. Back in the gym.  Easy push then pull session.  Built up to single heavier sets. Will do same for legs tomorrow.

[SwissDanny]

Sat - Gym.  Easy legs at c.90% weight.  Felt about right to ease back into things.

 

[SwissDanny]

Sun - Gym

Push back to pretty much full intensity and volume.  Also 1000m row in the warm up and 4x500m intervals at 1:58, 1:53, 1:48, 1:44. 

Had been looking forward to a MTB tour nearby, but it was rescheduled as it was just too wet, cold and windy.

Thumb sprain is really annoying, it hurts to changbe bike gears, and even bar-in-the-palm pressing is uncomfortable after a certain load.  Second hand/wrist issue in a few months... think it's just 2x bad luck, but need to give it some thought. 

[SwissDanny]

Mon - Gym

Quick pull split then HIIT class.

My gym membership is up in 10 weeks, it's not a bad place as regular gyms go. It's getting all new strength equipment in Sept, but doesnt sound like that will materially change that conventional focus.  Spent some time searching online for more "functional" offering in the area, but nothing new on the horizon.

[SwissDanny]

Tue - Legs

Dragged myself to the gym feeling annoyed by by lots of things, rather sore legs, in "I'll decide what to do when I get there" mode. Cant say it was a high energy session either, but I got decent workout as regards both intensity and volume, back to pre-vacation levels.

Finished off with 7x20m DB farmer carries 44kg per hand, mostly just to annoy/perplex the regulars.... no one ever does those. Grip limiting factor, not helped by lack of chalk and thumb.

[SwissDanny]

Wed - MTB. 60' regular loop. Remembered to keep mouth shut and avoid unexpected protein intake.

Thu - Gym. Push then HIIT class. Did classic bench press, but applying torque to the bar was not comfortable.

[SwissDanny]

Fri - Golf. 9 holes. Liking my new fairway metal (Callaway EPIC) woods, long, straight and the 3 rolls and rolls and the 5 lands softly. Sweet.

Sat - Hotel Gym. Full body this and that with what was to hand.

Sun - Rest. Went to an awsome 50th, which proved we can drink and dance just as well but recovery is more sedate. LoL.

Mon - Legs. Feeling strong despite the recent abuse. Pushed BS upto 120kg single, heaviest for ages. EDIT: Damn forgot my farmer walks.

[SwissDanny]

Tue - Push.  Solid session. Modest rep maxes on cable flyes and Arnold presses.

I'm almost a year into a more classic split training vs my previous CF, and recently had the biggest break/deload during that year. Also probably since been training in earnest some 5+ years ago. My current annual membership needs to be renewed in about 2 weeks.

Definitely this week feeling the benefits of that break, but it's much harder vs CF to see and celebrate the improvement. I do record each workout, and need to do some measurements etc, so over the next few days/week or two will try and analyse the last few months.

 

[SwissDanny]

Wed - Pull.  Another solid session feat. 140x4 DL.  Two days business travel with no time to gym coming up.

[SwissDanny]

Thu, Fri - Travel.  Interesting trip but zero time or opportunity for much movement.

Sat - Push. BAU session.

Sun - Golf. Very inconsistent, I think Im playing with too much tension again. Felt stiff this am.

Mon - Pull. OK session, 140x6 DL. Some good shoulder work.

Tomorrow some Legs, felt a days break after a long round carrying made sense.

[SwissDanny]

Tue - Legs.  Good Sesh.  8x100kg BS which I think is a rep max. More in the tank so nice esp on still sore legs.

Tomorrow, golf hour booked with a pro who was really helpful a couple of year ago. Great cues and tweaks, no rebuilding swing.

[SwissDanny]

Wed - Golf. Super hot c34c and hit a gazillion balls. Excellent lesson.

I drove an hour each way to see Stewart the golf pro, but boy was it worth it. Perhaps we just gel, but he seems like someone with a rare coaching gift, really distilling the issue down to one and a half issues and addressing them with simple positive cues that work for me and my learning style. What a pleasure.

[SwissDanny]

Thu - Push and HIIT

Solid. Also hit c50 balls at the range, the 25 shots focused on mechanics were great, the "virtual round" I play once I've done my normal warm up were a bit more mixed, but that is OK.  Virtual rounds is imagining I'm playing my normal course with each shot, generally making the shots tougher than the real course, so its a good way of putting the swing under a bit more pressure.