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Thread: Blah's training log page 3

  1. #21
    Blah's Avatar
    Blah is offline Senior Member
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    Super Auckland, New Zeland
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    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

  2. #22
    Blah's Avatar
    Blah is offline Senior Member
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    Jun 2011
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    Super Auckland, New Zeland
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    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

  3. #23
    Blah's Avatar
    Blah is offline Senior Member
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    Jun 2011
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    Super Auckland, New Zeland
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    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

  4. #24
    Blah's Avatar
    Blah is offline Senior Member
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    Jun 2011
    Location
    Super Auckland, New Zeland
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    234
    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

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