all posts post new thread

Simple and beyond

Cross-country skiing. 11 km. Slow speed.
Crawling: 35 seconds. That was quite hard. Kind of a PR.
 
KB Mile. 28 kilo. 5 minutes. PR
Step up on a high step. 25 minutes.
KB Mile 40 kilo. 3 minutes. PR
1 minute crawl. PR
 
Last edited:
(Cj)*2. 28 kilo. 10 minutes.
Goblet squat 28. 6*3.
KB armbar 16 kilo.
KB pullover 16 kilo
 
45 minutes row. 8400 meters. Wanted to to it 1 hour and ten minutes but felt tired so I stopped earlier on.
 
Goals for 2023. . Continue to stay with the same training program for many many months. Accepting boredom. Focusing on increasing my endurance, especially mountain endurance. Focusing on the longterm, slow and steady progress. Mixing fun and boredom. Focusing more on longterm eating habits.
 
Some small goals I had:

(CJ)*2, 28 kilo, 8 minutes. SUCCESS
KB bonding: 20 kilo, 35 minutes. SUCCESS
KB bonding: 24 kilo. 4,5 minutes. NOT TRIED
KB walking: 20 kilo: 10 minutes. SUCCESS
1 hours rowing. (ALMOST, BUT NOT COMPLETED THIS)

Kettlebell mile 40 kilo. 5 minutes.
Kettlebell mile 48 kilo. 3 minutes.
Kettlebell mile 32 kilo. 6 minutes.
High step, step up 30 minutes.
Low-step 20 minutes with 8 kilo.
(CJ)*3. 28 kilo. 6 minutes. E30seconds.
 
10,2 minutes.
5,7 km.
128 kalorier.
Stationary Bike.
A moderate to high glycolytic workout.
34,3 km/h was average speed.
Average resistance level was 7. ( 8 is maximum).

This is the combined distance. I probably had around 6-7 intervals.
Next time I Will also record total time ( exercise + breaks).
 
Kettlebell mile 40 kilo 5 minutes.
Low step up with 8 kilo. 17 minutes.
Great gamma protocol.
KB deadlift. 40 kilo. 12 reps.
 
Incline dumbell press. Top set. 22 kilo. 7 reps. 3 sets. Quite heavy.
Cable rows: 50 kilo.
Zercher squats: 50 kilo.
Paloofe press 2 sets.
 
(Cj)*2. 28 kilo. 17 minutes. PR. Very hard. 8,5 on a scale to 10.
Will take a couple of days off just to reset myself.
 
I have had four days break from training.
Today:

9 kilo step-up on high step. 8 minutes. Must be careful with my knees. Taking it slowly.
Suitcase walk 28 kilo and crawling. 5 minutes of suitcase walk combined but not non-stop.
A bit tired.
 
Short interval training. Ski-erg and rowing.
Incline dumbell press. 25 kilo in each hand. 6 reps. Pr I think.
Leg raises with Bent arms (as shown in a newsletter by Pavel Macek). 3+3+2.
Paloofe press with a band.
Press with one hand band, standing. Purple band.
Cable rows. Top set 57 kilo.
 
(CJ)*2. 20 kilo. 15 minutes. (Deload day)
KB Mile. 28 kilo. 7.30 seconds. PR. ( I might have pushed this too far )
 
Stationary Bike. 35 minutes. 16 km. Resistance level 3 most of the time. Sometimes 2. Quite easy ride. Fun to try out 80 turns pr. Minute. I read that this was recommended.
 
Found a stair that has 230 steps.
Tried it four times. Walking. My record without getting too much lactic acid was 2.28. This type of endurance is not something I am good at.
 
Very tired from work.
Walked in the woods. Easy circle training.

1) 40 seconds on stationary Bike.
2) kb deadlift 40 kilo, 9 reps.
3) crawling back and forth 20 seconds.
4) band rows. Blue band. 8 reps quickly.
5) push ups. 8 reps. Purple band.

4 rounds.
 
You must log in or register to reply here.
Back
Top Bottom