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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    Wednesday, April 11

    SkiErg + Rower + AirBike

    500+600+1200 m

    Mobility
    12'

    Pogo Jumps
    x15 x3
    Kettlebell Swings
    60/20/24 x15

    Lateral Box Blasts (40 cm)
    x6+6 x3
    DB Curl & Press
    10/12.5/15 x12+12

    Muscle-Ups
    x3 x4
    Static Lateral Lunges
    40 x6+6 x3

    Ring Dips
    x10 x3
    Chin-Ups
    x8 x3

    Low-Bar Squat
    60/80/100 x10
    Alternating Incline DB Press
    17.5 x20+20 x3
    Pull-Aparts (prone grip)
    BLU x15 x3

    Seated Rounded-Back Good Mornings
    20/30/40/50 x6
    Snatch-Grip BTN Press
    20 x10 x3

    Lateral DB Raises
    10's x20 x3
    Sit-Ups
    x10/10/12
    Hollow Rocks
    x10/10/12
    Ring T & Y
    x10+10 x3
    DB Curls
    12.5 x15+15 x3


    How are you doing these days, homie?
     
  2. Dan O

    Dan O Purple Belt

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    I'm doing well. Finally settling into some kind of normalcy after the brutal first few months of the gym being open.
    Actually getting some training in lately. Almost fit again.

    Glad to see you're still training regularly.
     
    NurseKnuckles likes this.
  3. miaou

    miaou barely keeping it together

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    Friday, April 13

    SkiErg + Rower + AirBike

    600+600+1200m

    Mobility
    12'

    TKE
    BLK x10 x3
    Kettlebell Swings
    16/20/24 x15
    Miniband Sidewalks
    BLU x8+8 x3

    Ring Rows
    x10/15/20
    Lateral Box Blasts
    x6+6 x3

    DB Curl & Press
    10/12.5/15 x12+12
    Pogo Jumps
    x10 x3

    Squats
    80/100/120 x8
    Pull-Aparts
    BLU x20 x3

    Bench Press (last rep paused)
    90 x6/6/10
    Pull-Ups
    x6 x6

    Barefoot Run
    800/600/400/200m
    Goblet Squats
    20 x30 x4
    Kettlebell Swings
    20 x20 x4

    Jefferson Curls
    20/30/40/50/60 x6
    Incline DB Flies
    10/15/17.5's x20
    W's
    7.5'x x20 x3

    Fitball Crunches
    x15/15/20
    GHD Sit-Ups
    x15/15/20


    Left knee was fine after the squats... but then I joined in the run/goblet squat/kb swing WOD with the crossfit folk.


    Bro, I'm happy for you. I assume you now have something resembling a half-decent quality of life.)
     
    Last edited: Apr 13, 2018
  4. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Do the Jefferson curls involve moving on up, to the east side?
     
  5. miaou

    miaou barely keeping it together

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    Tuesday, April 17

    Barefoot Running

    800m

    Mobility
    12'

    Barefoot Sprints
    40m x8

    Resistance-Band Shoulder Complex
    x2 rounds

    Barefoot Running
    800m


    Intermixed 40m sprints with shoulder exercises.

    Was aiming for 10 sprints, but felt my left bicep fem spasming on the 8th sprint.

    Total session duration just under 1:20'. Got ridiculously tired.


    I had to use google to get the reference. Real old school.
     
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  6. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    [​IMG]
     
  7. miaou

    miaou barely keeping it together

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    Wednesday, April 18

    Bike

    5'

    Mobility
    12'

    Kettlebell Swings
    16 x20 x3
    DB Curl & Press
    10/12.5/15 x12+12

    TKE
    x12 x2
    Miniband Sidewalks
    x8+8 x2

    TRX Rows
    x15 x4
    Lateral Box Blasts (40cm)
    x6+6 x3

    Alternating Incline DB Press
    20 x15+15
    25 x12+12
    30 x10+10
    32.5 x8+8
    Chin-Ups
    x6 x4

    Squat
    80/100/120 x8
    Face Pulls
    x20 x3

    DB Bench Press
    20's x15
    30's x10
    37.5's x8 x2
    Good Mornings
    60/70/80 x8

    Jefferson Curls
    20/30/40/50/60/65 x6
    Incline DB Flies
    10/15/20/20 x20

    T's
    7.5's x15 x3
    Strict Sit-Ups
    x12 x3
    Hollow Rocks
    x12 x3


    Intercostals, obliques and hamstrings sore from yesterday's sprints.


    Post-Workout BW = 91 kg.
     
  8. miaou

    miaou barely keeping it together

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    Saturday, April 21

    Stationary Bike

    5'

    Mobility
    12'

    TKE
    x12 x3
    DB Curl & Press
    12.5/15/17.5/20 x10+10
    Miniband Sidewalks
    x8+8 x3
    Pogo Jumps
    x15 x4
    Kettlebell Swings
    16 x20 x3
    TRX Rows
    x15 x3

    Lateral Box Blasts (40cm)
    x6+6 x3

    Bench Press
    100 x5 x5
    Face Pulls
    x15 x3

    Squat
    80/100/120 x10
    Pull-Ups
    x6 x5

    Seated Rounded-Back Good Mornings
    20/30/40/50/60 x6
    Lateral DB Raises
    10/12.5/12.5's x20
    TRX T & Y
    x10+10 x3

    Fitball Crunches
    x20 x3
    Fitball Leg Curls
    x15 x3
    Roll-Outs
    x10 x3


    On Thursday I went to the gymnastics hall and tried some backflips. Stressed my ankles quite a bit (some discomfort in today's squats). Also, I woke up to ridiculous rectus abdominis DOMS today.
     
  9. miaou

    miaou barely keeping it together

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    Monday, April 23

    SkiErg + Rower + AirBike

    600+600+1200 m

    Mobility
    13'

    TKE
    x10 x3
    Ring Rows
    x15 x3
    Pogo Jumps (no arms)
    x20 x3
    DB Curl & Press
    10/15/17.5 x10+10
    Lateral Box Blasts (50 cm)
    x5+5 x3
    Kettlebell Swings
    16/20/24 x15

    Muscle-Ups
    x2 x6

    Squat
    80/100/120/130 x6
    Ring Dips
    x8 x6
    Ring Chin-Ups
    x6 x6

    Single-Leg RDL
    60 x6+6 x3
    Alternating Incline DB Press
    17.5 x15+15/20+20/25+25

    Snatch-Grip BTN Press
    20 x10 x4
    Jefferson Curls
    20/30/40/50 x8

    DB Flies
    10/15/17.5's x20
    T's
    7.5's x20
    Strict Sit-Ups
    x10 x3
    GHD Sit-Ups
    x10 x3
    DB Curls
    10/15/15 x20


    Lower abs are still pretty sore.
     
  10. miaou

    miaou barely keeping it together

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    Wednesday, April 25

    SkiErg + Rower + AirBike

    600+600+1200 m

    Mobility
    12'

    TKE
    x10 x3
    Ring Rows
    x20 x3
    Jump Rope (double-unders & alternating single-legs)
    1' x3
    DB Curl & Press
    10/15/17.5 x8+8
    Side Lunge to Box Blast (40/50/50 cm)
    x5+5 x3
    Kettlebell Swings
    16/20/24 x15

    Power Snatches
    60 x3 x6

    Muscle-Ups
    x2 x3

    Squat
    80/100/120/130 x8
    Pull-Aparts
    x15 x3

    Bench Press
    80/90/100/100/100 x6
    Pull-Ups
    x6 x8

    Seated Rounded-Back Good Mornings
    20/30/40/50 x8
    Dips
    x12 x4

    Lateral DB Raises
    10's x20 x3
    Fitball Crunches
    x20 x3
    Ring T & Y
    x10+10 x3
    Roll-Outs
    x15 x3


    L knee (patellofemoral pain) seems to be gradually getting better (no pain during workout, but still some aggravation post-workout and small amount of pain on the next day).

    L elbow (medial epicondylitis) had less pain on today's pull-ups.

    R shoulder felt aggravated immediately after the snatches, but a couple of hours later feels ok.
     
  11. miaou

    miaou barely keeping it together

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    Thursday, April 26

    Barefoot Run

    4 k
     
  12. miaou

    miaou barely keeping it together

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    Friday, April 27

    SkiErg + Rower + AirBike

    600+600+1200 m

    Mobility
    12'

    Overhead Press
    80 x8 x3
    TKE
    x10 x3

    Power Cleans
    85/95/100 x2
    105/110/110/110 x1

    Squat (miniband around knees)
    100 x6 x3
    Ring Dips
    x8 x4
    Ring Chin-Ups
    x5 x4

    DB Bench Press
    30's x15 x3
    Ring Rows
    x15 x4
    Glute-Ham Raises
    x10 x3

    Jefferson Curls
    20/30/40/50/60/70 x6
    Hang Muscle Snatches
    15 x10 x6

    Incline DB Flies
    10/15/17.5's x20
    W's
    10's x20 x3
    Hanging Leg Raises
    x10 x3
    GHD Sit-Ups
    x10 x3


    Calves (gastroc) pretty stiff and "crampy" (maybe from the combination of the jump rope and running of the last two days).
     
    Last edited: Apr 27, 2018
  13. miaou

    miaou barely keeping it together

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    Monday, April 30

    SkiErg + Rower + AirBike

    600+600+1200 m

    Mobility
    12'

    Ring Rows
    x20 x3
    TKE
    x12 x3
    DB Curl & Press
    10/15/17.5 x10+10
    Jump Rope
    1' x3
    Kettlebell Swings
    16/20/24 x15
    Side Lunge to Box Blast
    x5+5 x3

    Drop Jumps (50 to 50 cm)
    x6 x4
    Muscle-Ups
    x2 x4

    Hang Power Cleans
    80 x5 x3

    Bench Press (last rep paused)
    80/90/90/90/90/100 x6
    Pull-Aparts
    x20 x4

    Squat
    80/100/110/120 x6
    Dips
    x8 x5
    Pull-Ups
    x6 x5

    Single-Leg RDL
    60 x6+6 x3
    Alternating Incline DB Press
    17.5 x15+15 x4

    DB Flies
    10/15/17.5's x20
    W's
    7.5's x20 x3
    Sit-Ups
    x10 x3
    Hollow Rocks
    x10 x3


    Both shoulder rotator cuffs are pretty achy from last weeks overhead stuff (snatches, muscle snatches and overhead presses).
     
    Last edited: Apr 30, 2018
  14. miaou

    miaou barely keeping it together

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    Wednesday, May 2

    SkiErg + Rower + SkiErg

    600+600+1200 m

    Mobility
    12'

    TKE
    x12 x3
    DB Curl & Press
    10/15/17.5 x10+10
    Miniband Sidewalks
    x8+8 x3
    Ring Rows
    x20 x3
    Lateral Box Blasts (50 cm)
    x6+6 x3
    Kettlebell Swings
    60/20/24 x15

    Power Snatches
    60 x3 x4

    RFE Split Squat
    60 x6+6 x3

    Ring Dips
    x8/8/8/14
    Ring Chin-Ups
    x6/6/6/10

    Jefferson Curls
    20/30/40/50/60 x6
    DB Bench Press
    30's x15 x3

    Lateral DB Raises
    10's x20 x3
    Ring T & Y
    x10+10 x3
    Hanging Leg Raises
    x10 x3
    Roll-Outs
    x10/10/20
     
  15. miaou

    miaou barely keeping it together

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    Thursday, Thursday 3

    Bench Press
    (last rep paused)
    100 x5 x3
    110 x3/3/4
    Chin-Ups
    x5 x10

    Squat
    100 x4
    120 x4
    140 x4 (last rep paused)
    Dips
    x8 x5
     
  16. miaou

    miaou barely keeping it together

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    Monday, May 7

    SkiErg + Rower + AirBike

    600+600+1200 m

    Mobility
    16'

    TKE
    x15 x3
    Ring Rows
    x20 x3
    Step-Ups (50cm)
    BW/16/20 x8+8
    Overhead Press
    40 x10 x3

    Muscle-Ups
    x2 x4

    Paused Squats
    100/120/130/140/150 x4

    Ring Dips
    BW/BW/10/10 x8
    Ring Chin-Ups
    BW/BW/10/10 x8

    Single-Leg RDL
    40/50/60 x8+8
    Face Pulls
    x15 x4

    Seated Rounded-Back Good Mornings
    20/30/40/50 x8
    Push-Ups
    x20/20/20/30

    Incline DB Flies
    10/15/17.5's x20
    T's
    5/7.5/7.5's x20
    Fitball Crunches
    x15 x3
    GHD Sit-Ups
    x15 x3


    Second jump rope set was 100 unbroken double-unders. I guess that's a PR.
     
    Last edited: May 11, 2018
  17. miaou

    miaou barely keeping it together

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    Wednesday, April 9

    SkiErg + Rower + AirBike

    600+600+1200 m

    Mobility
    14'

    Wall Sit
    60" x3
    Ring Rows
    x20 x3
    Jump Rope
    60" x3
    DB Curls & Press
    10/15/17.5 x8+8
    Miniband Sidewalks
    x8+8 x3
    Kettlebell Swings
    16/20/24 x15

    Muscle-Ups
    x3 x4

    Power Snatches
    60 x3 x3

    Front-Foot-Elevated Front-Rack Back Lunges
    60/70/80/90 x6+6

    Bench Press
    90/100/105/110 x5
    100 x7+1
    Pull-Aparts
    x15 x5

    Lateral DB Raises
    10's x15/20/25
    Good Mornings
    60/70/80 x10
    Ring T & Y
    x8+8/10+10/12+12
    Strict Sit-Ups
    x12 x3
    Hollow Rocks
    x12 x3
    DB Curls
    15 x15+15 x3
     
  18. miaou

    miaou barely keeping it together

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    Friday, May 11

    SkiErg + Rower + AirBike

    500+700+1200 m

    Mobility
    14'

    Wall Sit
    60/70/80"
    Ring Rows
    x20 x3
    TKE
    x12 x3
    Pogo Jumps
    x30 x3
    Kettlebell Swings
    16/20/24 x15

    Muscle-Ups
    x2 x6

    Power Cleans
    80/90/100 x3

    Squat
    120/140/150/160 x3
    Alternating Incline DB Press
    30 x10+10 x5

    Ring Dips
    x8/8/8/10
    Chin-Ups (slow)
    x8/8/8/10

    Jefferson Curls
    40/50/60/70 x5
    80 x3 x2
    DB Flies
    10/15/17.5's x20
    W's
    7.5's x20 x3

    Hanging Leg Raises
    x10 x3
    Roll-Outs
    x10 x3
     
    James Baller likes this.
  19. James Baller

    James Baller Black Belt Double Yellow Card Yellow Card Banned

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    [​IMG]
     
  20. miaou

    miaou barely keeping it together

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    I have no idea what that is supposed to mean.
     

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