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Thread: Blah's training log page 2

  1. #11
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    Primal Fuel
    Monday - Bodyweight strength (convict conditioning):
    16, 16, 12 Australian pull ups
    2 x 20 push ups
    2 x 8 pistols on each leg (Holding a 3 kg (ish) rock out for balance)
    2 x 12 hanging bent leg raises

    Tuesday:
    Furniture moving in the morning, and my hamstrings were still killing me from the KB swings on Sunday
    2 Km run in vibrams, really slow for active recovery in 10 min 30 sec. Would have prefered a bike, eliptical or something but you do what you can.

    Wednesday:
    Hamstrings still sore
    Another 2 Km run in vibrams, really slow for active recovery in 10 min 50 sec.

    Thursday - Sandbag strength day (Matt Palfrey’s guild with subs):
    Hamstrings were still sore, but this workout sorted them right out
    5 x 5 Deadlifts 30 kg
    5 x 5 Thrusters 30 kg
    10, 7, 5 Pull ups - Really disappointed with theres, will start training them harder
    Overhead carry with 30 Kg sandbag once around the house

    Friday - Sandbag conditioning day (Matt Palfrey’s):
    10 Airsquats
    10 Highpulls 20 kg sandbag
    10 Push press 20 kg sandbag
    10 Sit ups
    6 rounds in 15 minutes.
    Not sure if I'll up the weight or push for more rounds next time, I'm thinking more weight might be better.

    Saturday:
    Tabata sprints (In barefeet), doing really well might do some 200 meter sprints next time.

    Sunday - Bodyweight strength (convict conditioning):
    Normally this would be my Monday workout, but tomorrow I should be at the beach and hiking, so I needed to shift things a bit
    10 Pull ups
    2 x 15 Australian pull ups
    2 x 20 push ups on my knuckles
    2 x 10 pistols on each leg (Holding a 3 kg (ish) rock out for balance)
    15, 12 hanging bent leg raises

    I plan on doing one set of max pull ups, followed by two sets of max australian pull ups since I really want to up my pull up reps (the goal is 20)
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    My training journal if anyone is interested

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  2. #12
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    Monday:
    Hiking for 3 and a half hours up Mt. Pauanui

    Tuesday:
    Really didn't feel like running after hiking all day yesterday so I did:
    2 x 10 straight bridges = some ab work just becuase

    Wednesday - Sandbag strength day (Matt Palfrey’s guild with subs):
    5 x 5 Backsqauts (2 sets at 30 kg, 3 at 40 kg)
    5 x 5 Push press (2 sets at 30 kg, 3 at 40 kg)
    10, 8, 6 Chin ups on rings
    Bear hug carry twice around the house with 40 kg sandbag


    Thursday: Parkour
    First time back for awhile, most just jumping and some holds

    Friday - Sandbag conditioning day (Matt Palfrey’s):
    5 Pullups
    10 Push ups
    10 Deadlifts (30 kg)
    6 rounds in 15 minutes.
    Was ment to be ten rounds but I just went until failure on pull ups and finished the round

    Saturday:
    Tabata sprints (In barefeet), doing really well might do some 200 meter sprints next time.

    Sunday:
    2 km run in 9 mins

    I think I was really worn out from Saturday and Sunday of hard work, so I need a little extra rest.
    www.back-to-primal.blogspot.com or on Facebook here

    My training journal if anyone is interested

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  3. #13
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    So this week didn't go so well, I'm coming to the end of my master’s thesis and was sleeping terribly and it really showed for the first half of the week. Next week should go much better.

    Monday - Bodyweight strength (convict conditioning):
    10 pull ups
    20 Push ups
    5 Pistols each leg (Holding a 3 kg (ish) rock out for balance)
    After that first round I knew I was doing really poorly, so I decided to call it and try again tomorrow

    Tuesday:
    Totally worn out, still decided to do a little work
    2 x 10 Straight bridges
    20 Straight leg raises

    Wednesday:
    Still worn out, so I decided to rest

    Thursday:
    More rest

    Friday – Conditioning:
    1 pull up (rings), 2 push ups, 3 squats, as many as possible in 15 minutes
    Did 33 rounds, was quite easy, so I’ll push for 40 rounds + next time

    Saturday:
    Got out my sledgehammer and worked my way though these shovelglove moves: Shovelglove 101 - Getting Started
    3 x 10 each, took 16 minutes
    It was a lot of fun, will defiantly do it again, maybe the same day as sprints.

    Sunday:
    Walk/hike for about and hour and a half with a set of 6, 20 second hill sprints (20 sprint, 40 jog back, repeat).

    So the start of the week was no good, but on Friday I felt much stronger with my pull ups. Next week should be better.
    www.back-to-primal.blogspot.com or on Facebook here

    My training journal if anyone is interested

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  4. #14
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    Monday:
    Tuesday:
    Wednesday:
    Was way too busy with my thesis to do anything, but it’s done now, so I can get back into serious training


    Thursday - Bodyweight strength (convict conditioning):
    11 Pull ups
    20 Push ups
    5 Pistols on each leg (holding a 3 kg rock)
    For the first time in a long time, I really didn’t feel like it today, hence the short workout

    Friday - Sandbag conditioning day (Matt Palfrey’s):
    10 Push press 30 kg sandbag
    10 Backsquats 30 kg sandbag
    10 Sit ups
    5 Pull ups
    4 rounds in 15 minutes.

    Saturday:
    Walk up Mt. Sladden (Up to 250m above sea level) carrying my 16 kg kettlebell
    2 x 10 snatches each arm at the top
    3 Chins with my kettlebell hanging off my foot (just to see if I could)

    Sunday:
    Tabata sprints at the track
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  5. #15
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    Monday - Bodyweight strength (convict conditioning):
    11 Pull ups
    2 x 12 Australian pull ups
    2 x 20 push ups
    2 x 5 Half pistols (Trying to work on my balance)
    12 hanging bent leg raises

    Tuesday:
    6 km run in 30:30 (Got a 8 km fun run coming up)

    Wednesday - Sandbag strength day:
    This one was really short since I didn’t have a lot of time
    3 x 5 Clean to Zercher squat
    3 x 5 Over head press
    First two sets were with 30 kg, last set with 40 kg
    Zercher carry around the house with 40 kg.

    Thursday:
    Parkour

    Friday - Sandbag conditioning day (Matt Palfrey’s):
    15, 14, 13. . . down to 10 (was meant to be to 1 but I ran out of time)
    Push ups
    Box jumps
    Zercher squats (20 kg)
    75 total reps of each in 19 minutes

    Saturday:
    Same sledgehammer workout as last week but in 15:30
    1 x 50 Kettlebell swings (16 kg)

    Sunday:
    4 x 200 meter sprints, walk 200 meters around the track to start again.
    www.back-to-primal.blogspot.com or on Facebook here

    My training journal if anyone is interested

    Be strong to be useful

  6. #16
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    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 at 08:44 PM. Reason: Spelling
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    My training journal if anyone is interested

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  7. #17
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    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 at 08:25 PM. Reason: Layout
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    My training journal if anyone is interested

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  8. #18
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    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

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  9. #19
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    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

  10. #20
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    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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