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  • #16
    Monday - Bodyweight strength (convict conditioning):
    12 Pull ups
    10 Australian pull ups
    2 x 5 Half pistols (Trying to work on my balance)
    A bit less today as I had a day of heavy lifting at work

    Tuesday:
    Tried out Karate for an hour, mostly punching and kicking, very intence.
    Really enjoyed this and will start going once a week soon.

    Wednesday - Sandbag strength day:
    This one was really short since I didn’t have a lot of time
    3 x 5 Dead lift (2 sets at 40 kg, 1 set of 50 kg)
    3 x 5 Thrusters (2 sets at 30 kg, 1 set of 40 kg)
    10, 9, 6 Chin ups on rings

    Thursday:
    6 km run in 32:30
    20 straight leg raises

    Friday - Sandbag conditioning day (Matt Palfrey’s):
    3 rounds
    25 Box jumps (3 steps)
    25 High pulls, 20 kg
    25 Push press, 20 kg
    15 minutes, 2 minutes faster than last time, next round I'll go with 30 kg.
    The lifts felt much easier, so it was much more or a conditioning exercise (as it should be), so I must be getting stronger.

    Saturday:
    Walk up Mt. Sladden (Up to 250m above sea level) carrying my 16 kg kettlebell
    3 Pull ups with my kettlebell hanging off my foot (just to see if I could)
    The walk was really hard, and it was a bit silly to do it after such a hard workout the day before. Might not carry my kettlebell next time.

    Sunday:
    4 x 200 meter sprints, walk 200 meters around the track to start again.
    Same as last week, might do 5 sprints next time.
    Last edited by Blah; 03-10-2012, 09:44 PM. Reason: Spelling
    www.back-to-primal.blogspot.com or on Facebook here

    My training journal if anyone is interested

    Be strong to be useful

    Comment


    • #17
      Monday - Bodyweight strength (convict conditioning):
      5 Pull ups (warm up)
      3 Wieghted pull ups (16 kg)
      16 Australian pull ups
      2 x 5 Half pistols (Trying to work on my balance)
      Would have gone longer but I had somewhere else to be

      Tuesday:
      2 x 50 Swings (16 kg)

      Wednesday - Rest (Needed it after those swings)

      Thursday:
      Parkour with lots of climb ups

      Friday - Sandbag strength day:
      This one was really short since I didn’t have a lot of time
      3 x 5 Backsquat (40 kg)
      3 x 5 Push Jeck (40 kg, really enjoyed these)
      3 x 10 Knees to elbows (easy, need to go slower)

      Saturday:
      An hour and a half of Karate, with sparring

      Sunday:
      8.4 Km fun run in 42:01. I think I could have come in under 40 minutes if not for the cold start (standing at the front for an hour and a half before the start), which made it really hard on my calves.

      Was a relatively easy week, will see what next week brings.
      Last edited by Blah; 03-17-2012, 08:25 PM. Reason: Layout
      www.back-to-primal.blogspot.com or on Facebook here

      My training journal if anyone is interested

      Be strong to be useful

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      • #18
        I forgot to say that I'm trying out weighted pull ups as a way to increase my pull up numbers. Will work on weighted pull ups for 1-2 months, see how many reps and what kind of weight I can build up to, then re test. My short term goal is 15, long term goal would be 20+, maybe even on a thicker bar. Should be interesting to see if it works or not.
        www.back-to-primal.blogspot.com or on Facebook here

        My training journal if anyone is interested

        Be strong to be useful

        Comment


        • #19
          I'm really behind on this so I'll just carry on from where I left off, its all in my workout log (paper copy).

          Monday:
          5 pull ups
          3 weighted pull ups (16 kg)
          16 Aust. pull ups
          Practiced my pistols

          Tuesday:
          Karate for an hour

          Wednesday:
          Running short on time
          3 x 5 Clean, front squat, over head press (40 kg sandbag)
          2 x 20 push ups (later)

          Thursday:
          2km run in 9:05

          Friday:
          Just felt like doing a short and fast conditioning workout, I did 50 burpees in 6 minutes

          Saturday:
          Karate for an hour and a half, legs still sore from the burpees

          Sunday:
          Rest
          www.back-to-primal.blogspot.com or on Facebook here

          My training journal if anyone is interested

          Be strong to be useful

          Comment


          • #20
            My next two weeks are messed up becuase I did a medical study (needed the money) and wasn't allowed to exercise for a week and a half so I had to do what I could before and after the study.

            Monday:
            5 pulls ups
            3 weighted pull ups (16kg), missed the fourth
            16 Aust. pull ups
            2 x 5 pistols holding a rock for balance
            10 Hanging bent leg raises

            Tuesday:
            Karate

            Then my week and a half off

            Saturday:
            Karate for an hour and a half

            Sunday:
            4 x 200 meter sprints
            3 hours of gardening

            Now I'm back to my normal workouts
            www.back-to-primal.blogspot.com or on Facebook here

            My training journal if anyone is interested

            Be strong to be useful

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            • #21
              Monday:
              Another 2.5 hours of gardening, 500kgs taken to the dump
              5 pull ups
              3 weighted pull ups (16kg)
              2 x 5 pistols holding a rock for balance

              Tuesday:
              Karate for an hour
              2 x 20 push ups

              Wednesday
              I was pouring down with rain so it would have been a bad idea to use my sandbag, instead is did:
              40 snatches per arm (16kg kettlebell)
              Then walked twice around my house (for each arm) doing an over head carry.

              Thursday:
              6km run in 31:10

              Friday:
              10 Knees to elbows
              15 zercher squats
              20 over head press
              4 rounds in 15 minutes with a 20kg sandbag, last time I only managed 3 rounds in the same time.

              Saturday:
              Karate for an hour and a half, finishing with sparring.

              Sunday:
              4 x 200 meter sprints
              On the very last 100 meters some kids lined up to race me, its amazing how you can always dig just a little deeper during competition.
              www.back-to-primal.blogspot.com or on Facebook here

              My training journal if anyone is interested

              Be strong to be useful

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              • #22
                Monday:
                5 pull ups
                4 weighted pull ups with 16kg (yeah, made #4!)
                16 Aust. pull ups
                12 hanging bent leg raises
                3 Turkish get ups each side, 16kg kettlebell

                Tuesday:
                Karate - 1 hour and a half

                Wednesday:
                5 x 5 Clean and press
                5 x 5 Zeacher good mornings
                5 x 5 Bearhug squats
                The first 3 sets with a 30kg sandbag, the second 2 sets with 40kg
                The zercher squats are my attempt at stretching my hamstrings out as I have heard people say that stiff leg dead lifts helped, so I'm trying to replicate that with my sandbag.

                Thursday
                8km run in 39:50

                Friday:
                Realy didn't have more that 10 minutes so I got out my kettlebell to get a workout in under 10 minutes
                20 clean and press
                20 swings
                20 snatches
                20 halos
                All were done 20 each arm (halos were each direction) with a 16kg kettlebell. This was a lot of fun and had me breathing hard.

                Saturday:
                Karate for 1 and a half hours
                2 x 20 push ups

                Sunday
                4 x 200 meter sprints at the local track
                An hour or so of mountainboarding and walking up hills

                A good week, made some gains, and had a lot of fun. Next week I won't have so much time so I have to change it up a bit.
                www.back-to-primal.blogspot.com or on Facebook here

                My training journal if anyone is interested

                Be strong to be useful

                Comment


                • #23
                  Been another good week with gains made, I'm really happy with my progress.

                  Monday:
                  5 Pull ups
                  4 Weighted pull ups
                  18 Aust pull ups
                  15 Hanging bent leg raises
                  2 x 5 Pistols per leg, holding a rock for balance

                  Tuesday:
                  Karate for an hour

                  Wednesday:
                  3 x 6 Alternating sandbag shouldering to squat to shoulder-to-shoulder press. First set at 30kg second set at 40kg.
                  Really good full body workout.

                  Thursday:
                  Rest (ran out of time)

                  Friday:
                  50 snatches per arm (16kg kettlebell)
                  Then walked twice around my house (for each arm) doing an over head carry.
                  Hard on my forearms, but 10 more per arm than last time.

                  Saturday:
                  Karate for an hour and a half

                  Sunday:
                  4 x 200 meter sprints
                  www.back-to-primal.blogspot.com or on Facebook here

                  My training journal if anyone is interested

                  Be strong to be useful

                  Comment


                  • #24
                    Monday:
                    Didn't really feel like a longer workout (20 mintues isn't long at all but I still didn't feel like it) so I decided to test my max pull ups. Previously I had been stuck at 12 on my rings, now after 6 or so weeks of weighted pull ups I was able to do 15 before my form started to drop.

                    Tuesday:
                    Karate for an hour

                    Wednesday:
                    5 x 10 Alternating lunges (40 kg sandbag, zercher position)
                    3 x 5 Zercher goodmornings (40kg)
                    3 x 5 Pistol grip (bottoms up) kettlebell press each arm (16kg)
                    10 windmills each side (16kg kettlebell)
                    The goodmornings stretched my hamstrings out really well, will keep these up.

                    Thursday:
                    2 x 15 close press ups - easy will do more next time

                    Friday:
                    Really worn out, so rest was in order

                    Saturday:
                    Karate for an hour and a half

                    Sunday:
                    120 kettlebell swings (16kg)

                    A bit of an up and down week, but over all it was good. PR on pull ups was great.
                    www.back-to-primal.blogspot.com or on Facebook here

                    My training journal if anyone is interested

                    Be strong to be useful

                    Comment

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