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Thread: EvRev's Journal page 6

  1. #51
    EvRevFit's Avatar
    EvRevFit is offline Senior Member
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    Thursday:
    Wall pushup - 3x35
    Knee tuck - 3x35
    Short bridge - 3x35
    Wrestler's bridge - 2x16
    Front bridge - 2x16

    Friday:
    Vertical pull - 3x35
    Crow stand - 1x10sec
    Shoulderstand squat - 3x35
    Practiced shoulder rolls & QM - 30min

    Saturday:
    Kettlebell work w/24kg - 1 hour
    MovNat stuff by the river - 2 hours

    I need to find some new climbing trees...
    Josh Vernier, CPT

    My Journal

    Evolution Revolution Fitness

    "The question isn't who is going to let me; it's who is going to stop me."

    -Ayn Rand

  2. #52
    EvRevFit's Avatar
    EvRevFit is offline Senior Member
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    Monday:
    Wall Pushup - 3x50
    Flat Knee Raise - 1x15
    Short Bridge - 3x50
    Wrestler's and Front Bridges - 2x19 ea

    Tuesday:
    Horizontal Pull - 1x15
    Jackknife Squat - 1x10
    Crow Stand - 1x25 sec
    KB Full Body Attack - 3x3 @ double 24kg

    Today:
    I can't handle a rest day in the middle of the week anymore!! Seriously, with every fiber of my being I've had to fight the insatiable urge to work out on Wednesdays. So...screw it! TURKISH GETUPS, HERE I COME!! *skips gleefully away*

    In all seriousness, I just can't seem to be consistent with stuff on weekends, so I'll leave them for more spontaneous stuff whenever I have the time/desire. Wednesdays will be my sprint/kettlebell/variety days, along with some serious skill work. Today, that was:

    Sprints
    Pullups
    Skin the cats
    Handstand practice
    Sandbag shouldering
    Bear & Lizard crawls
    Wall Climbs
    Turkish Getups

    General shenanigans. I'm also putting some serious thought into developing a course on primitive movement patterns as part of an overall attempt to correct peoples' many movement problems. Something similar to MovNat principles combined with Gray Cook and the Corrective Exercise Continuum.
    Josh Vernier, CPT

    My Journal

    Evolution Revolution Fitness

    "The question isn't who is going to let me; it's who is going to stop me."

    -Ayn Rand

  3. #53
    FlyingPig's Avatar
    FlyingPig is offline Senior Member
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    Stumbled upon your journal and you seem to have some very interesting exercises. Hope this isn't the wrong place to ask, but I wonder if you can give me any recommendations as I can only work out from home and I'm pretty new to kettlebells and "primal" training. I have a foam roll, a 16kg and 24kg kettlebell and recently also got myself a pull-up bar. I have some dumbbells as well. I've had some good lessons from an RKC instructor and have reasonable technique for single and double handed swings, Goblet squats and the Turkish get-up. Don't master the clean yet, probably need something lighter as I am still pretty weak. 200lbs, 30yo male, never done weights in my life until 4 months ago, hooked on kettlebells now but I'd be interested to hear your take on where to go from here. Oh and I have my first blisters!! At the moment I'm at the stage where I wonder if I should just keep going, not overanalysing stuff and doing some random work-outs (reverse ladders, etc.), or whether I should look into some specific programme. I guess as a beginner it's OK to just do something three times a week, but as I said I'd be interested to hear your take, and apologies again if this is not the right place to ask

  4. #54
    EvRevFit's Avatar
    EvRevFit is offline Senior Member
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    Wow, I can't believe I let this go so long...I'M BACK! I'm not going to backlog everything...but I'll start from Monday.

    FlyingPig, as a personal trainer I couldn't ignore your request if I tried. I'll put some thought into it and PM you as many tips as I can within the next few days...I'm also getting ready to launch an online consultation aspect of my personal training business if you're interested.

    Anyway, Monday looked something like this:
    Incline Pushup - 2x20
    Dips (bodyweight)- 3x8
    Flat Knee Raise - 3x25
    Straight Bridge - 2x20
    Front & Wrestler's Bridges - 2x20 assisted, 1x3 unassisted (each)

    Notes - I felt like adding a bit extra this week, so I'll be playing at least with dips and KB presses along with my standard CC

    And Tuesday:
    Horizontal Pull (on TRX w/ Fat Gripz) - 3x25
    Jackknife Squat - 2x25
    Crow Stand - 2x40 sec
    KB Press - 1x3 ; Push Press - 2x3 @24kg
    KB Press - 2x8 @16kg

    Today:
    KB Swings - as many reps as possible in 5 min @24 kg
    =120

    Isometrics - 1 set, 5 sec each. 100% intensity, 3 joint angles per lift.
    Front Squat - Bottom position, 1/2 position, 1/4 position
    Deadlift - Same as above
    Press - Same as above

    Notes - One-hand swings, alternating every 10 reps. I let these go by the wayside a while ago, so now I'm giving myself plenty of room for improvement during this new straight buildup phase.
    Josh Vernier, CPT

    My Journal

    Evolution Revolution Fitness

    "The question isn't who is going to let me; it's who is going to stop me."

    -Ayn Rand

  5. #55
    EvRevFit's Avatar
    EvRevFit is offline Senior Member
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    Monday:
    Incline Pushup - 2x30
    Flat Knee Raise - 3x35
    Straight Bridge - 2x30
    Wrestler's and Front Bridges - 2x20 Assisted, 1x5 Unassisted, 12x10 sec hold

    Tuesday:
    Jackknife Pull - 1x10
    Jackknife Squat - 3x30
    Crow Stand - 3x45 sec
    TRX 40/40 Challenge (as many reps as possible of atomic pushup and low row w/ feet directly under the anchor point)
    = 15/15 (wee bit disappointed, but it gives me something else to work on!)
    50 burpees for time - 6:28...have I mentioned how much I hate burpees?

    Wednesday (today):
    Dips - 3x10
    Lower Body TRX 40/40 (suspended lunge left leg, then right leg followed by hip press) - 25/25/20
    100 KB swings @ 16kg
    Swing Pyramid 1-10-1 @ 24kg (equals 100 total reps. I'm going to play around with these a lot more!)
    Isometrics:
    - Hulk Pull - 5x5sec
    - KB Crush - 5x5sec
    - Bow Pull - 2x2L, 2R

    I was going to do some other stuff but I ran out of time. I also shouldn't overdo it considering I only got about 3 hours of really horrible-quality sleep last night. I may not make it all the way through class tonight, haha. This is just another challenge. Part of my quest to become superhuman. What I really need, though, is a way to vastly improve mental toughness. That's my weak point at the moment. I seem to have a bit of a weak constitution when it comes to conditioning based on how often I avoid it. Just another area to improve though!
    Josh Vernier, CPT

    My Journal

    Evolution Revolution Fitness

    "The question isn't who is going to let me; it's who is going to stop me."

    -Ayn Rand

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