Unleashing The Beast Within

Discussion in 'Training Logs' started by miaou, Dec 2, 2012.

  1. miaou

    miaou barely keeping it together

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    Sunday, December 24

    Barefoot Run

    4,750 m
     
  2. miaou

    miaou barely keeping it together

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    Monday, December 25

    Rowing Machine

    1k

    A. Pogo Jumps
    x12 x3

    B. Curl & Press
    12.5/17.5/17.5 x8+8

    A. 1-step Box Jumps
    x6/6/8

    B. Alternating Incline DB Press
    17.5 x16+16 x3

    Power Cleans
    80x6 x3

    A. Bench Press
    80x8 x5

    B. Ring Chin-ups
    x6 x7

    A. Squat
    100/120/140/160 x6

    B. Face Pulls
    Green x12 x5

    A. Incline BD Flies
    7.5/12.5/12.5 x30

    B. One-arm DB Rows
    30x15 x3

    C. GHD Sit-ups
    x15 x3

    D. DB Curls
    15x15 x3

    A. T’n’G Deadlifts
    100/120/140 x8

    B. Lateral DB Raises
    7.5 x20 x3

    A. T’s
    5 x20 x3

    B. Single-leg Fitball Leg Curls
    x15+15 x2

    C. Strict Sit-ups
    x10 x2


    Session took under 3 hours.

    It’s now the day after and there is some wrist pain and slight inflammation. There was also some upper back nerve sensitization (the same nerve pain that troubled me through September and October) but that seems to have dissipated after the night’s sleep.

    Calves are pretty sore from Sunday’s running.
     
    Last edited: Dec 26, 2017
  3. miaou

    miaou barely keeping it together

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    Thursday, December 28

    Rowing Machine

    1k

    A. Plyo Tuck Jumps
    x10 x3

    B. DB Curl & Press
    17.5's x6+6 x2

    A. Box Jumps
    x6 x3

    B. Alternating Incline DB Press
    17.5's x15+15 x2

    Squat
    120x4
    140x4
    160x4
    170x4 x2

    A. Low-incline DB Press
    17.5's x30
    30's x15 x2

    B. Ring Rows
    x15 x3

    A. T'n'G SLDL
    70x10
    100x10 x2

    B. W's
    5's x15 x2

    A. Dips
    x15 x3

    B. Ring Chin-ups
    x6 x3

    C. Fitball Crunches
    x20 x3
     
  4. Flash_Monsta

    Flash_Monsta Black Belt

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  5. miaou

    miaou barely keeping it together

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    Friday, December 29

    Barefoot Run

    1,700 m


    Calves (solei) are extremely sore and stiff. I couldn't do another round.
     
  6. miaou

    miaou barely keeping it together

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    These were taken last weekend (I took the second one for the veinz):

    [​IMG]

    [​IMG]
     
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  7. Flash_Monsta

    Flash_Monsta Black Belt

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  8. miaou

    miaou barely keeping it together

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    Sunday, December 31

    Uphill Trek

    1:40

    Monday, January 1

    Downhill Trek

    2:00


    Went to a mountain hut at mount Olympus (around 2000m elevation) for new year's.
     
  9. miaou

    miaou barely keeping it together

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    Tuesday, January 2

    Barefoot Running

    2,900 m
     
  10. miaou

    miaou barely keeping it together

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    Thursday, January 4

    Rowing Machine

    500m

    SkiErg
    500m

    A. Alternating Incline DB Press
    17.5's x15+15 x3

    B. Band-resisted Jumps
    MB's x8 x3

    A. Squat
    100/120/140 x5
    160 x8

    B. Face Pulls
    x15 x3

    A. DB Bench Press
    30's x15 x4

    B. Ring Chin-ups
    x6 x4

    A. Deadlifts
    100/120/140 x8

    B. Dips
    x12 x3

    C. Lateral DB Raises
    7.5's x15 x3

    A. Incline DB Flies
    12.5's x20 x3

    B. Ring Rows
    x15 x3

    C. GHD Sit-ups
    x15 x3

    D. Glute-ham Raises
    x12 x3


    Right-side lower-neck/upper-back nerve-root pain is back. Some minor pat tendon insertion pain on the right knee. Wrist is still at 40%.
     
  11. EL CORINTHIAN

    EL CORINTHIAN Brown Belt

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    Deezed. Good for you malaka.
     
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  12. miaou

    miaou barely keeping it together

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    Sunday, January 7

    Barefoot Run

    4 k

    Shoulder Resistance-band Complex
    2 rounds
     
  13. SexyMahnaz

    SexyMahnaz Green Belt

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    What do the letters represent? A, B, C etc. When listed together are these exercises done in clusters/in place of rest time?
     
  14. miaou

    miaou barely keeping it together

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    It's superset exercises.

    So the following means 4 bench press sets superset with 4 chin-up sets, then 3 deadlift sets superset with dips and lateral raises:
     
  15. miaou

    miaou barely keeping it together

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    Monday, January 8

    Rowing Machine

    500 m

    SkiErg
    500 m

    A. Plyo Tuck Jumps
    x10 x3

    B. DB Curl & Press
    10's/15's/15's x8+8

    A. Box Jumps
    x6 x3

    B. Alternating Incline DB Press
    17.5's x16+16 x3

    Squat
    140x5 x3 (last rep paused)

    A. Paused Bench Press
    90x6 x5

    B. Face Pulls
    Green x12 x3

    A. Good Mornings
    60/80/80 x8

    B. Ring Chin-ups
    x10 x4

    A. Incline DB Flies
    10's x30 x2

    B. W's
    5's x20 x2

    C. GHD Sit-ups
    x12 x2
     
  16. miaou

    miaou barely keeping it together

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    Tuesday, January 9

    Barefoot Run

    4 k
     
  17. miaou

    miaou barely keeping it together

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    Wednesday, January 10

    Rower + SkiErg

    500 + 500 m

    A. 1-step Box Jumps
    x6 x4

    B. DB Curl & Press
    10's/15's/15's x10+10

    A. Deadlift
    140/150/155/160/160 x3

    B. Pull-Aparts
    Blue x15 x3

    A. Alternating Incline DB Press
    17.5's x20+20 x3

    B. Ring Chin-ups
    x8 x3

    A. Dips
    x12 x3

    B. Ring Rows
    x15 x3

    A. DB Flies
    10's x30+30 x3

    B. Ring T's & Y's
    x10+10 x3
     
  18. miaou

    miaou barely keeping it together

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    Friday, January 12

    A. DB Curl & Press
    10’s/15’s/17.5’s x8+8

    B. Ring Rows
    x15 x3

    A. Dips
    BW x12
    +20kg x12 x2

    B. Ring Chin-ups
    x8/8/10

    A. DB Bench Press
    30’s x12/12/15

    B. Face Pulls
    Green x12 x3

    A. Incline DB Flies
    10’s/12.5’s/12.5’s x30

    B. DB T’s
    5 x20 x3

    C. Lateral DB Raises
    10’s x20 x3

    D. GHD Sit-Ups
    x10 x3


    Shoulder is not at 100% but it does feel noticeably better. Lower neck is also a bit better. A bit of pain on my left patella (proximal edge), been there since after Monday’s squats. Wrist condition is stable (which means it’s still fairly fucked).
     
  19. miaou

    miaou barely keeping it together

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    Saturday, January 13

    Shoulder Resistance-Band Complex

    x2 sets
     
  20. miaou

    miaou barely keeping it together

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    Monday, January 15

    Rower + SkiErg

    500 + 500 m

    A. Plyo Tuck Jumps
    x10 x3+3

    B. DB Curl & Press
    12.5/17.5/17.5 x8+8

    Drop Jumps (50cm to 50cm)
    x6 x3

    A. Alternating Incline DB Press
    17.5 x18+18 x3

    B. Face Pulls
    GRN x15 x3

    A. Bulgarian Split Squat
    60/80/90/90 x5+5

    B. DB Bench Press
    30's x12/15/15/18

    A. Ring Chin-ups
    x12 x4

    B. Paused Bench Press
    80 x3
    90 x3/3/3/5

    C. Good Morning
    60/80/90/90 x8

    A. Incline DB Flies
    12.5's x25 x3

    B. TRX T + Y
    x8+8 x3

    C. Strict Sit-ups
    x12 x3
     

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