all posts post new thread

Always Be Smashing

07/19 06:00

Circuit x6
- 0.5m treadmill run 6.2
- Push ups x15
- BW squats x15
- Flat bent leg raise x15
- Headstand bridge x15

10min treadmill walk 3.1
20min stationary bike, HR target 125
 
07/20 06:00

Circuit x4
- 0.5m treadmill run 5.6
- burpees x5
- 0.5m treadmill run 5.6
- Pushups x10
- BW squat x10

20min stationary bike, HR target 125

Was in Japan on business for the last week, working out in an ungodly humid hotel gym. Back home now, can start getting back to regular schedule. But I'll continue with some endurance/strength-endurance work for the next week at least, lay off the weights.
 
07/22 10:00

1000yd swim

07/22 14:30

Circuit x8
- hill sprint
- KB snatch 2x5 20
- ~2min rest

There's a decent hill near the house - about 30m length, and seems like around 45 degree incline. I reckon it takes me about 20s to run up it, though I haven't timed myself.

EYFS+
 
07/23 06:00

Circuit x3
- 0.5m treadmill run 5.5, nasal breathing
- pushups x12,
- flat bent leg raise x12
- 0.5m treadmill run 5.5
- BW squat x12
- TRX row x12

07/23 19:30

Circuit x2
- pushups x30
- BW squat x30
- pullups 4x4
- flat bent leg raise x30
- headstand bridge x30
 
07/24 06:00

Woke up this morning feeling like I was made of solid lead - unbelievably heavy and sluggish. Opted for a light morning .

30min treadmill walk 3.0

07/24 21:30

5min jump rope
Circuit x10, 1 set every 30s
- Pushups x10
- BW squat x10
- Flat bent leg raise x10
EYFS +
 
07/26 06:00

Circuit x4
- 0.5m treadmill run 5.0
- pushups x15
- BW squat x15
- flat bent leg raise x15

07/26 21:30

5min jump rope
Circuit x2
- pushups x30
- BW squat x30
- pullups 4x4
- flat bent leg raise x30
- headstand bridge x30
 
07/27 06:00

5min jump rope
EYFS +

Running slow this morning, skipped the Cook drill.

No evening session. Friday tends to be unreliable over the summer due to kids stuff.
 
07/28 10:00

Karate practice. Teaching, light.

07/28 13:00

Circuit x12
- 50m sprint
- 150m walk

Long jumps
- standing x3
- 3 step x6
- 5 step x6

I alternate take-off feet on the jumps. I've got no pop off the left foot, jump 1-2 feet shorter. I don't know if real long jumpers alternate feet, but I like unilateral training for exposing weaknesses like this.
 
07/30 06:00

5min jump rope
EYFS+
Cook hamstring drill

07/30 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 280
Pull ups 4,4,4,4,3
Assisted pistols 3x5
BB side press 4x5 65#
Static stretch sequence

Felt good to get back on the weights.

Here's the static stretch sequence I've settled on. Credit where it's due, I formed this from a lot of stuff on this page: How to Do the Splits - FitBodyHQ. Just seemed in line with what I was thinking, helped me get my own thoughts in order.

- Downward dog
- Kneeling quad stretch
- Kneeling lunge
- Rag doll
- Triangle
- Wall bridge
- Bar hang
- Frog
- Twists
- Piriformis stretch

Going to try to do this at least 4x a week, with a couple of those being long sessions to go through the sequence a few times. Gotta keep telling myself, it only takes 15 minutes, just get the heck up from the desk and go do it.
 
Last edited:
07/31 06:00

Circuit x4
- 0.5m treadmill run 5.5 nasal breathing
- KB snatch 2x10 20
+ 0.5m treadmill run 5.5

Really difficult to do some of these more aggressive conditioning sessions early in the morning, still fasted. Wondering if I need to just stick to the run, maybe some pushups - snatches just don't feel crisp, even with the lighter weight. Or, maybe I should just quit whining and suck it up.

07/31 18:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40,48,40,40,40
TGU 5x1 x side 40,48,40,40,40

Swings with the 48 are much less squatty, but not getting great height yet. TGU still pushing me around.

07/31 21:30

Circuit x5
- 1min jump rope
- 1min slam ball 40#
- 30s jump rope
- 30s slam ball 40#
- 2min rest
Flat bent leg raise 1x15
Flat frog raise 2x10
Static stretching sequence x1
 
Woke up at the alarm this morning, and just felt cloudy. Decided more sleep would do me better than the stretching session I had planned, went back to bed for another 2 hours.

08/01 15:30

Static stretching sequence x1

Volleyball tonight
 
08/02 06:00

5min jump rope
EYFS +
Cook hamstring drill

08/02 13:00

Static stretching sequence x1

There's a small gym in my office where I go stretch. There's a bench in there. .. and today, it called out to me. I haven't bench pressed in years. .. maybe have to do a cycle, if I can get a setup for my home gym.

08/02 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 280
Pull ups 4,4,4,4,3
Assisted pistols 3x5
BB side press 4x5 65#
Flat frog raise 4x10
KB snatch 10 x10 24 EMOM

Good pullup session today, 3 chest-to-bar reps in every set. Press was hard though, much tougher than Monday. Maybe fatigue from the pullups?
 
08/03 06:00

6.5m trail run 1:17

Rough start this morning, but felt good all day for having got this done.

08/03 14:30

Static stretching sequence x1

08/03 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40,48,40,40,40
TGU 5x1 x side 40,48,40,40,40

I was really close to bailing on the evening session after dinner and drinks with friends. But when I got home, I heard the call of the beast; "if you don't get down here and pick me up, then I win." Not tonight, man.
 
08/04 11:45

Karate practice. First time I've been to a real training session (as opposed to a kids session) in a long time, kind of a reality check. I spar ok, and I can put a lot of force behind a punch if I need to. .. but the black belts who do these long metcon sessions 3 or 4 times a week are just in a different class. Senpai had us do a drill throwing 100 punches in about 2 minutes. After about 20 punches, they just turn into a sloppy mess for me. Chest was sore for the rest of the day. Would probably be a good drill on the bag.
 
08/05 10:00

1050yd swim
3.0m treadmill run 5.6, nasal breathing

Whole session was a little tough given some residual fatigue from karate the prior day. Checked my heart rate at the end of the run, 168 - probably higher than supposed to be for this stuff.

Was planning to do a stretching session in the evening... and then just completely forgot. :rolleyes: Mind was wandering after prepping the house for some work this week.

08/06 06:00

5min jump rope
EYFS+
Cook hamstring drill
 
Strong Rick said:
what did you decide
Click to expand...

Reckon I'll pick up the bell tomorrow, let it whisper the answer to me;)


08/06 13:00

Static stretching sequence x1

08/06 18:00

GSQT 3x5 32,40 24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 300
Pull ups 5,5,4,4,4
Assisted pistols 3x5 15#
BB side press 3x5 70, 1x5 65

Still feeling a bit fatigued, elected to skip the assistance work tonight. Presses were tougher than they ought to be - just 5# makes a big difference at these weights. Need to back it down to 65 for this cycle.
 
You must log in or register to reply here.
Back
Top Bottom