7 miles bike
1000 ABW
30mins bball shooting
A1 1/4 squat 80x3x5
A2 Handstand
B1 Bar ICM 3x5
B2 Straddle P2HS 3x3
B3 Pistol 3x3/side
C1 HeSPU 3x5
C2 L-hang chin 3x5
D1 PT2VO 8'sx2x8
D3 Facepull 40x2x12
1630 Home
VJB Int Plyo
Phase 1.1
Friday, 3 August 2012
Thursday, 2 August 2012
Wednesday, 1 August 2012
30 July 2012: Strength
7 miles bike, 30mins basketball
1800 Home
A1 Jump squat w/release 20x3x5
A2 Pullup trio 3x5
A3 KB press 24'sx8,7,6
B1 Farmer's walk 24'sx5 trips round the back garden
1800 Home
A1 Jump squat w/release 20x3x5
A2 Pullup trio 3x5
A3 KB press 24'sx8,7,6
B1 Farmer's walk 24'sx5 trips round the back garden
Friday, 27 July 2012
27 July 2012: Combo
1030 Home
7 miles bike
0900 ABW
A1 Handstand
A2 Ice Cream Maker 3x5
A3 Press to HS 3x3 (hold) 3x3 (jump)
A4 Rev ICM 3x3
B1 HeSPU x5,5,4
B2 FG Ring chin 3x4
C1 FL ring row 3x5
C2 Inverted cross w/clubbells 3'sx3x8
7 miles bike
0900 ABW
A1 Handstand
A2 Ice Cream Maker 3x5
A3 Press to HS 3x3 (hold) 3x3 (jump)
A4 Rev ICM 3x3
B1 HeSPU x5,5,4
B2 FG Ring chin 3x4
C1 FL ring row 3x5
C2 Inverted cross w/clubbells 3'sx3x8
23 July 2013: Strength
7 miles bike
0930 ABW
A1 RDL 120x3x5
A2 HLL 3x5
B1 Chin trio 3x8
B2 Military press 50x8,8,7
C1 Rev grip BB row 60x3x5
C2 DB bench 32.5'sx3x5
D1 Band GM x20
S1 Splits PNF
0930 ABW
A1 RDL 120x3x5
A2 HLL 3x5
B1 Chin trio 3x8
B2 Military press 50x8,8,7
C1 Rev grip BB row 60x3x5
C2 DB bench 32.5'sx3x5
D1 Band GM x20
S1 Splits PNF
Sunday, 22 July 2012
Saturday, 21 July 2012
Friday, 20 July 2012
20 July 2012: Combo
7 miles bike
0900 ABW
A1 Handstand
A2 Ice Cream Maker 3x5
A3 Press to HS 3x3 (hold) 3x3 (jump)
A4 Rev ICM 3x3
B1 HeSPU x5,5,4
B2 FG Ring chin 3x4
B3 Pistol 3x5/side
C1 Facepull 40x3x10
C2 PT to VO 9'sx3x5
S1 Splits PNF
0900 ABW
A1 Handstand
A2 Ice Cream Maker 3x5
A3 Press to HS 3x3 (hold) 3x3 (jump)
A4 Rev ICM 3x3
B1 HeSPU x5,5,4
B2 FG Ring chin 3x4
B3 Pistol 3x5/side
C1 Facepull 40x3x10
C2 PT to VO 9'sx3x5
S1 Splits PNF
Tuesday, 17 July 2012
17 July 2012: Static
7 miles bike
1130 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
A3 Ring FL 6x10s
B1 HS
B2 QDR 3x10s/side
B3 Ring BL 6x5s
B4 DB cross 14'sx6x7s
1130 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
A3 Ring FL 6x10s
B1 HS
B2 QDR 3x10s/side
B3 Ring BL 6x5s
B4 DB cross 14'sx6x7s
Monday, 16 July 2012
16 July 2012: Strength
0930 ABW
A1 Hang clean & jerk 70x3,3,4 (cluster sets)
A2 HLL 3x5
B1 Chin trio 3x8
B2 Military press 50x8,7,7
C1 Rev grip BB row 60x3x5
C2 DB bench 30'sx3x7
D1 Band GM x16
S1 Splits PNF
S2 BB quad mash
1730: 25min walk w/12kg vest
A1 Hang clean & jerk 70x3,3,4 (cluster sets)
A2 HLL 3x5
B1 Chin trio 3x8
B2 Military press 50x8,7,7
C1 Rev grip BB row 60x3x5
C2 DB bench 30'sx3x7
D1 Band GM x16
S1 Splits PNF
S2 BB quad mash
1730: 25min walk w/12kg vest
13 July 2012: Combo
7 miles bike
0930 ABW
A1 Handstand
A2 Ice Cream Maker (tuck) 3x5
A3 Press to HS (straddle) 3x5
A4 Rev ICM 3x3
B1 HeSPU x5,4,4
B2 FG Ring chin 3x3
B3 Pistol 3x5/side
C1 Ring FL row 3x5
C2 PT to VO 9'sx3x5
S1 Splits PNF
0930 ABW
A1 Handstand
A2 Ice Cream Maker (tuck) 3x5
A3 Press to HS (straddle) 3x5
A4 Rev ICM 3x3
B1 HeSPU x5,4,4
B2 FG Ring chin 3x3
B3 Pistol 3x5/side
C1 Ring FL row 3x5
C2 PT to VO 9'sx3x5
S1 Splits PNF
Thursday, 12 July 2012
Tuesday, 10 July 2012
10 July 2012: Static
0930 ABW
A1 Planche w/band 6x10s
A2 Ring L-sit 6x10s
B1 Handstands
B2 QDR 3x10/side
B3 Ring BL 6 sets
B4 Ring FL 6 sets
B5 DB cross 15'sx6x5s
S1 Splits PNF
1430: 25min run
A1 Planche w/band 6x10s
A2 Ring L-sit 6x10s
B1 Handstands
B2 QDR 3x10/side
B3 Ring BL 6 sets
B4 Ring FL 6 sets
B5 DB cross 15'sx6x5s
S1 Splits PNF
1430: 25min run
Monday, 9 July 2012
09 July 2012: Strength
7 miles bike
0930 ABW
A1 RDL 110x3x5
A2 HLL 3x5
B1 Military press 50x7,7,6
B2 Chin trio x8,8,5
C1 DB bench 30'sx7,6,6
C2 Rev grip BB row 60x3x5
D1 Band GM x15
S1 Splits PNF
1730: KB BL 1-10-1
0930 ABW
A1 RDL 110x3x5
A2 HLL 3x5
B1 Military press 50x7,7,6
B2 Chin trio x8,8,5
C1 DB bench 30'sx7,6,6
C2 Rev grip BB row 60x3x5
D1 Band GM x15
S1 Splits PNF
1730: KB BL 1-10-1
06 July 2012: Combo
7 miles bike
0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
C1 FG ring chin x4,3,3
C2 HeSPU 3x4
D1 Ring FL row 3x5
D2 Pistol 3x5/side
D3 Planche-through to V-out 8'sx3x6
0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
C1 FG ring chin x4,3,3
C2 HeSPU 3x4
D1 Ring FL row 3x5
D2 Pistol 3x5/side
D3 Planche-through to V-out 8'sx3x6
Tuesday, 3 July 2012
03 July 2012: Static
7 miles bike
1000 ABW
A1 Planche w/green band 6x10s
A2 Ring L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
B3 DB cross hold 12.5'sx5x10s
B4 Ring FL 6x10s
S1 Splits PNF
1000 ABW
A1 Planche w/green band 6x10s
A2 Ring L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
B3 DB cross hold 12.5'sx5x10s
B4 Ring FL 6x10s
S1 Splits PNF
02 July 2012: Strength
0900 ABW
A1 Hang clean & jerk 65x3x3
A2 HLL 3x5
B1 Chin trio x8,6,6
B2 BB military press 45x3x8
C1 Rev grip BB row 60x3x5
C2 DB bench press 30'sx8,6,6 (paused)
S1 Splits PNF
A1 Hang clean & jerk 65x3x3
A2 HLL 3x5
B1 Chin trio x8,6,6
B2 BB military press 45x3x8
C1 Rev grip BB row 60x3x5
C2 DB bench press 30'sx8,6,6 (paused)
S1 Splits PNF
Friday, 25 May 2012
25 May 2012: Combo
7 miles bike
1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 4,3,3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 DB planche-throughs 8'sx3x8
1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 4,3,3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 DB planche-throughs 8'sx3x8
Thursday, 24 May 2012
22 May 2012: Statics
7 miles bike
0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12.5'sx6x10s
C2 Ring FL 6x10s
S1 Splits PNF
D1 Round-off practice
0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12.5'sx6x10s
C2 Ring FL 6x10s
S1 Splits PNF
D1 Round-off practice
Monday, 21 May 2012
21 May 2012
7 miles bike
0900 ABW
A1 Hang clean & jerk 60x3x3
A2 HLL 3x5
B1 Pullup 6,5,5
B2 Military press 42.5x8,7,7
C1 BB row 52.5x3x6
C2 DB bench press 25'sx10,8,8
D1 Green band GM x13
S1 Lat 2mins
0900 ABW
A1 Hang clean & jerk 60x3x3
A2 HLL 3x5
B1 Pullup 6,5,5
B2 Military press 42.5x8,7,7
C1 BB row 52.5x3x6
C2 DB bench press 25'sx10,8,8
D1 Green band GM x13
S1 Lat 2mins
Friday, 18 May 2012
18 May 2012
7 miles bike
1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 3x3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 Inverted cross 6'sx3x8
S1 Splits PNF
E1 KB TGU 20x3/side
1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 3x3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 Inverted cross 6'sx3x8
S1 Splits PNF
E1 KB TGU 20x3/side
Tuesday, 15 May 2012
15 May 2012: Statics
7 miles bike
0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
C1 DB cross 12'sx6x10s
C2 Ring FL 6x10s
Attack of the Honey Badger:
S1 Barbell IT band mash
S2 Barbell shoulder mash
S3 Barbell calf mash
0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
C1 DB cross 12'sx6x10s
C2 Ring FL 6x10s
Attack of the Honey Badger:
S1 Barbell IT band mash
S2 Barbell shoulder mash
S3 Barbell calf mash
Monday, 14 May 2012
14 May 2012: Strength
7 miles bike
0945 ABW
A1 RDL 130x2x5, 100x8
A2 HLL 3x5
B1 Pullup x5,4,4
B2 Military press 40x3x8
C1 BB row 50x3x6
C2 DB bench press 20'sx3x10
D1 Green band GM x12
S1 Lat x2mins
S2 Super couch (hip) x2mins/side
S3 Side ninja x1min/side
0945 ABW
A1 RDL 130x2x5, 100x8
A2 HLL 3x5
B1 Pullup x5,4,4
B2 Military press 40x3x8
C1 BB row 50x3x6
C2 DB bench press 20'sx3x10
D1 Green band GM x12
S1 Lat x2mins
S2 Super couch (hip) x2mins/side
S3 Side ninja x1min/side
Saturday, 5 May 2012
Training Routine
Easier said than done sometimes! A shocking display at gymnastics on Wednesday has led me to re-prioritise (both a combination of fatigue and weakness). I must return to more straight-arm gymnastics work or as it turns out my flicks etc go to hell. I must ditch the unnecessary vanity work as I don't particularly need bigger arms at this point! Also needless to say I need to improve my power:weight and that means bodyfat. So training is targeted towards strength and skill work for gymnastics, with as much extra low-level activity (as much as possible without compromising recovery and performance) to aid the fat loss.
Arms - big enough for now
Mon - Full-body strength training (lower body low-end strength, upper body strength-hypertrophy)
Tue - Gymnastics static skills + kicking practice
Wed - Basketball + Gymnastics
Thu - Boxing and/or sprints
Fri - Gymnastics static skills + low-end bodyweight strength training
Sat/Sun - light mixed activity (KBs, boxing, light running, cycling etc)
Friday, 4 May 2012
04 May 2012
7 miles bike
0930 ABW
A1 PB planche / A2 PB L-sit (6x10s)
B1 Handstand / B2 QDR (3x10s)
C1 DB cross 12's / C2 Ring FL (6x10s)
D1 FG ring chin 3x3 / D2 HeSPU 3x3
E1 Ring FL row 3x3 / E2 PPP 3x3
F1 Heavy bag 6x30s/20s
0930 ABW
A1 PB planche / A2 PB L-sit (6x10s)
B1 Handstand / B2 QDR (3x10s)
C1 DB cross 12's / C2 Ring FL (6x10s)
D1 FG ring chin 3x3 / D2 HeSPU 3x3
E1 Ring FL row 3x3 / E2 PPP 3x3
F1 Heavy bag 6x30s/20s
Sunday, 25 March 2012
Tuesday, 20 March 2012
Thought of the day...
I'm not often motivated to post comments on forums or do actual "blog posts", but I'm in an 'effed-off kind of mood lately... so I posted some thoughts on the excellent Melissa McEwen's blog.
"I’ve been getting quite fed up recently with some people I otherwise respect (like Wolf) paying lip service to the “evolutionary template” approach favoured by yourself, Lalonde, KGH, Kresser, Jaminet etc but then defending the misguided “paleo re-enactment” of default low-carb, “paleo man didn’t eat it” etc (just listen to Cordain’s latest interview by Jimmy Moore to hear myriad examples of this). Sure there are potentially detrimental chemicals in potatoes (or whatever), but you cannot tell me the same or similar aren’t present in basically every plant we eat – it doesn’t mean we necessarily shouldn’t eat them. Is no-one in paleo saying don’t eat parsnips for example? No but I bet if anyone took a look they’d have their own chemical defences which we could cobble an argument around. I’m also sure I remember you posting about the modern sweet potato having less anti-nutrients than the ancestral yam for example.
Robb always says a low-carb paleo intervention works best in practice but has he ever actually tried a moderate-carb or high-carb paleo intervention?! If we’re getting away from the macronutrient focus (which I think is a good move) then please let’s do that.
"I’ve been getting quite fed up recently with some people I otherwise respect (like Wolf) paying lip service to the “evolutionary template” approach favoured by yourself, Lalonde, KGH, Kresser, Jaminet etc but then defending the misguided “paleo re-enactment” of default low-carb, “paleo man didn’t eat it” etc (just listen to Cordain’s latest interview by Jimmy Moore to hear myriad examples of this). Sure there are potentially detrimental chemicals in potatoes (or whatever), but you cannot tell me the same or similar aren’t present in basically every plant we eat – it doesn’t mean we necessarily shouldn’t eat them. Is no-one in paleo saying don’t eat parsnips for example? No but I bet if anyone took a look they’d have their own chemical defences which we could cobble an argument around. I’m also sure I remember you posting about the modern sweet potato having less anti-nutrients than the ancestral yam for example.
Robb always says a low-carb paleo intervention works best in practice but has he ever actually tried a moderate-carb or high-carb paleo intervention?! If we’re getting away from the macronutrient focus (which I think is a good move) then please let’s do that.
20 Mar 2012
7 miles bike
ABW 0830
A1 Pistol 3x4/side
A2 RDL 120x3x5
A3 HLL 3x5
B1 Leg extn xRP to F
S1 Splits PNF
ABW 0830
A1 Pistol 3x4/side
A2 RDL 120x3x5
A3 HLL 3x5
B1 Leg extn xRP to F
S1 Splits PNF
19 Mar 2012: Upper
7 miles bike
0830 ABW
A1 Planche 6x10s
A2 L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12'sx6x10s
C2 Ring FL 6x10s
1 set to failure:
Pullup/shoulder press/row/chest press/facepull/bar pushdown/EZ curl/Cuban press
S1 Splits PNF
0830 ABW
A1 Planche 6x10s
A2 L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12'sx6x10s
C2 Ring FL 6x10s
1 set to failure:
Pullup/shoulder press/row/chest press/facepull/bar pushdown/EZ curl/Cuban press
S1 Splits PNF
Thursday, 15 March 2012
15 Mar 2012
7 miles bike
0900 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 Ring FL 6x10s
C2 DB cross hold 12'sx5x10s
1 set to failure:
Chins/shoulder press/rows/chest press/DB curls/bar pushdowns/facepulls/Cuban press
S1 Splits PNF
S2 O/H band
0900 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 Ring FL 6x10s
C2 DB cross hold 12'sx5x10s
1 set to failure:
Chins/shoulder press/rows/chest press/DB curls/bar pushdowns/facepulls/Cuban press
S1 Splits PNF
S2 O/H band
Tuesday, 13 March 2012
13 Mar 2012
4 miles bike
1100 Home
A1 Pistols 4,3,3/side
A2 Double KB ski swing 24'sx3x5
A3 Toes to bar 3x5
1100 Home
A1 Pistols 4,3,3/side
A2 Double KB ski swing 24'sx3x5
A3 Toes to bar 3x5
Monday, 12 March 2012
12 Mar 2012
7 miles bike
0900 ABW
A1 PB planche 10x6s
A2 PB L-sit 10x6s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 12'sx5x10s
C2 Ring FL 10x5s
D1 Facepulls
D2 Bar pushdown
D3 Curls
D4 Cuban press
S1 Splits PNF
0900 ABW
A1 PB planche 10x6s
A2 PB L-sit 10x6s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 12'sx5x10s
C2 Ring FL 10x5s
D1 Facepulls
D2 Bar pushdown
D3 Curls
D4 Cuban press
S1 Splits PNF
Friday, 9 March 2012
09 Mar 2012
0800 ABW
A1 PB planche 10x6s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FL 10x5s
C2 DB cross hold 12's4x10s
D1 Ring FG chin xF
D2 Cable row xF
D3 Facepull 55x12
D4 DB curl 10'sxF
E1 KB swing 20x ladder from 5/side
S1 Super couch
S2 Super hamstring
A1 PB planche 10x6s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FL 10x5s
C2 DB cross hold 12's4x10s
D1 Ring FG chin xF
D2 Cable row xF
D3 Facepull 55x12
D4 DB curl 10'sxF
E1 KB swing 20x ladder from 5/side
S1 Super couch
S2 Super hamstring
Thursday, 8 March 2012
Tuesday, 6 March 2012
06 Mar 2012: Lower
7 miles bike
0830 ABW
A1 Pistols 3x3/side
A2 High pull 60x3x5
A3 HLL 3x5
B1 Leg extn 60xF
B2 Calf press xF
S1 Splits PNF
C1 Handstands
*Also peppered in chins x8, bb row 60x8, facepull 55x10
0830 ABW
A1 Pistols 3x3/side
A2 High pull 60x3x5
A3 HLL 3x5
B1 Leg extn 60xF
B2 Calf press xF
S1 Splits PNF
C1 Handstands
*Also peppered in chins x8, bb row 60x8, facepull 55x10
28 Feb 2012: Lower
7 miles bike
0830 ABW
A1 Pistols x3,3,2/side
A2 BB RDL 110x3x5
A3 HLL 3x5
B1 Leg extn 55xF
B2 Calf press xF
S1 Splits PNF
C1 Handstands
0830 ABW
A1 Pistols x3,3,2/side
A2 BB RDL 110x3x5
A3 HLL 3x5
B1 Leg extn 55xF
B2 Calf press xF
S1 Splits PNF
C1 Handstands
27 Feb 2012
7 miles bike
ABW 0830
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 Cross DB hold 12'sx3x10s
C2 Ring FL 10x5s
D1 Facepulls
D2 Vanity circuit
S1 Splits PNF
ABW 0830
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 Cross DB hold 12'sx3x10s
C2 Ring FL 10x5s
D1 Facepulls
D2 Vanity circuit
S1 Splits PNF
Sunday, 26 February 2012
Friday, 24 February 2012
24 Feb 2012
7 miles bike
0840 ABW
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 10'sx6x10s
C2 Ring FL 10x5s
D1 Cable rear delt 3.75'sx15,12
D2 DB curl 10'sxF
D3 V-bar pushdown 45xF
S1 Splits PNF
0840 ABW
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 10'sx6x10s
C2 Ring FL 10x5s
D1 Cable rear delt 3.75'sx15,12
D2 DB curl 10'sxF
D3 V-bar pushdown 45xF
S1 Splits PNF
Tuesday, 21 February 2012
21 Feb 2012
7 miles bike
0835 ABW
A1 Pistol x3,2,2/side
A2 BB RDL 100x3x5
A3 HLL 3x5
B1 Leg extn 50xF
B2 Calf press 130xF
B3 Wrist con
S1 Splits PNF
S2 Overhead band
C1 Handstands
0835 ABW
A1 Pistol x3,2,2/side
A2 BB RDL 100x3x5
A3 HLL 3x5
B1 Leg extn 50xF
B2 Calf press 130xF
B3 Wrist con
S1 Splits PNF
S2 Overhead band
C1 Handstands
Monday, 20 February 2012
20 February 2012
7 miles bike
0840 (ABW)
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 10'sx5x10s
C2 Ring FL 10x5s
C3 Wrist mob
S1 Splits PNF
D1 Facepull 50x15,10
D2 Rope pushdown 40xF
D3 EZ curl 20xF, rev 10xF
0840 (ABW)
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 10'sx5x10s
C2 Ring FL 10x5s
C3 Wrist mob
S1 Splits PNF
D1 Facepull 50x15,10
D2 Rope pushdown 40xF
D3 EZ curl 20xF, rev 10xF
Friday, 3 February 2012
03 Feb 2012
Still pretty sore in the lower body. Perhaps kidneys still not up to snuff because I am feeling overly tired also.
0845 ABW
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstand
B2 QDR 3x10s/side
C1 Ring FL 10x5s
C2 Cross hold 10'sx3x10s
S1 Splits PNF routine
D1 Facepull 55x12,10
D2 Bar pushdown 45xF
D3 EZ curl 20xF
S2 Overhead band x1min/side
0845 ABW
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstand
B2 QDR 3x10s/side
C1 Ring FL 10x5s
C2 Cross hold 10'sx3x10s
S1 Splits PNF routine
D1 Facepull 55x12,10
D2 Bar pushdown 45xF
D3 EZ curl 20xF
S2 Overhead band x1min/side
Wednesday, 1 February 2012
01 Feb 2012
7 miles bike
1500: 1hr basketball
No return to gymnastics tonight as planned - the last two days have crushed me! Limped through basketball but very sore. Not the best time for highly technical and slightly riskier training. Getting old sucks but you do get more sensible....
1500: 1hr basketball
No return to gymnastics tonight as planned - the last two days have crushed me! Limped through basketball but very sore. Not the best time for highly technical and slightly riskier training. Getting old sucks but you do get more sensible....
Tuesday, 31 January 2012
31 Jan 2012: Lower
7 miles bike
0845 ABW
A1 Pistol x3,2,2/side
A2 BB RDL 90x3x5
A3 HLL x3x5
B1 Leg extn 55x10
B2 Single-leg calf raise 20x8
S1 Splits PNF
S2 Hip floss x50/side
1245 ABW
Sprints w/GF: 10s on 50s off x8
0845 ABW
A1 Pistol x3,2,2/side
A2 BB RDL 90x3x5
A3 HLL x3x5
B1 Leg extn 55x10
B2 Single-leg calf raise 20x8
S1 Splits PNF
S2 Hip floss x50/side
1245 ABW
Sprints w/GF: 10s on 50s off x8
Monday, 30 January 2012
30 Jan 2012
0850 ABW
A1 FG ring chin x5,4,3
A2 Handstands
A3 Ring FL x9x5s
B1 PB planche x10x5s
B2 PB L-sit x10x5s
C1 Facepull 40x15, 50x12
C2 Rope pushdown 40x10
C3 DB curl 10'sx12
S1 Super couch #2 x2mins/side
S2 Overhead band x1min/side
D1 Wrist conditioning x2 sets
A1 FG ring chin x5,4,3
A2 Handstands
A3 Ring FL x9x5s
B1 PB planche x10x5s
B2 PB L-sit x10x5s
C1 Facepull 40x15, 50x12
C2 Rope pushdown 40x10
C3 DB curl 10'sx12
S1 Super couch #2 x2mins/side
S2 Overhead band x1min/side
D1 Wrist conditioning x2 sets
Friday, 27 January 2012
27 Jan 2012 (Static)
7 miles bike
0840 ABW
A1 PB planche 8x5s
A2 PB L-sit 8x5s
B1 Handstands
B2 QDR 3x5s/side
C1 Ring FL 8x5s
C2 Wrist mob
S1 Lat x2mins
S2 Super pigeon x2mins/side
D1 Bar pushdown 50x10
D2 EZ curl 20x9
0840 ABW
A1 PB planche 8x5s
A2 PB L-sit 8x5s
B1 Handstands
B2 QDR 3x5s/side
C1 Ring FL 8x5s
C2 Wrist mob
S1 Lat x2mins
S2 Super pigeon x2mins/side
D1 Bar pushdown 50x10
D2 EZ curl 20x9
Tuesday, 24 January 2012
24 Jan 2012
No cycling due to heavy rain. So sue me...!
0845 ABW
A1 Alternate OAC x6,6,4
A2 Handstand x3
A3 FG ring row tuck x3x5
A4 Facepull 40x3x10
B1 BB RDL 85x3x5
B2 HLL x3x5
B3 V-bar pushdown 50x11
B4 EZ curl 20x7
B5 DB cross hold 9's
S1 DB flye 10'sx60s
S2 Super couch #1 x2mins/side
S3 Overhead band x6"s/side
Done in 45mins.
0845 ABW
A1 Alternate OAC x6,6,4
A2 Handstand x3
A3 FG ring row tuck x3x5
A4 Facepull 40x3x10
B1 BB RDL 85x3x5
B2 HLL x3x5
B3 V-bar pushdown 50x11
B4 EZ curl 20x7
B5 DB cross hold 9's
S1 DB flye 10'sx60s
S2 Super couch #1 x2mins/side
S3 Overhead band x6"s/side
Done in 45mins.
Tuesday, 17 January 2012
17 Jan 2012
7 miles bike
0840 ABW
A1 Pistol 3x2/side
A2 BB RDL 80x3x5
A3 HLL 3x5
B1 KB swing 40x10
B2 Leg extn 50x11
B3 Calf press 80x15
S1 Super couch x2min/side
S2 Splits PNF
Jelly legs!
0840 ABW
A1 Pistol 3x2/side
A2 BB RDL 80x3x5
A3 HLL 3x5
B1 KB swing 40x10
B2 Leg extn 50x11
B3 Calf press 80x15
S1 Super couch x2min/side
S2 Splits PNF
Jelly legs!
16 Jan 2012
7 miles bike
2 miles run
0900 ABW
A1 Alt OAC 3x6
A2 HeSPU 3x3
B1 Ring row 3x5
C1 Ring flye 3x5
D1 FG chin x4
D2 KB press 20x10/side
D3 EZ curl 20x8
D4 Pushdown 40x8
S1 Splits PNF
S2 Wrists
2 miles run
0900 ABW
A1 Alt OAC 3x6
A2 HeSPU 3x3
B1 Ring row 3x5
C1 Ring flye 3x5
D1 FG chin x4
D2 KB press 20x10/side
D3 EZ curl 20x8
D4 Pushdown 40x8
S1 Splits PNF
S2 Wrists
Thursday, 12 January 2012
12 Jan 2012
Just a gentle session to start to get back in the saddle.
0815 ABW
A1 KB press 20x3x6/side
A2 Pullup x6, neutral x6, chin x6
A3 Pushup vs miniband 3x8
B1 Ring row (tuck) 3x4
B2 BB RDL 60x3x6
S1 Front split PNF
0815 ABW
A1 KB press 20x3x6/side
A2 Pullup x6, neutral x6, chin x6
A3 Pushup vs miniband 3x8
B1 Ring row (tuck) 3x4
B2 BB RDL 60x3x6
S1 Front split PNF
Tuesday, 6 December 2011
06 Dec 2011
Had to cut short my workout due to work commitments. Bah!
0845 (ABW)
A1 PB planche 6x6s
A2 Ring flye 3x8
A3 Single-leg BB DL 65x3x4/side
B1 Ring FL 4x6s
B2 Ring row tuck 2x5
B3 PB manna 2x5s
B4 HeSLL 4x2x4
0845 (ABW)
A1 PB planche 6x6s
A2 Ring flye 3x8
A3 Single-leg BB DL 65x3x4/side
B1 Ring FL 4x6s
B2 Ring row tuck 2x5
B3 PB manna 2x5s
B4 HeSLL 4x2x4
Tuesday, 22 November 2011
22 November 2011
Back posting training... it's been annoyingly sporadic as of late due to injuries and exams!
Today:
7 miles bike
0945 (ABW)
A1 Iron cross w/green band 3x10s
A2 FG FL ring row (tuck) 3x5
B1 PB planche (tuck) 6x7s
B2 Ring flye x8,8,7 (arms more bent than usual to preserve shoulder)
C1 PB manna 6x5s
C2 HeSLL 3x4kgx3
C3 Ring FL 6x5s
C4 Single-leg BB RDL 60x3x5/side
S1 Front split PNF
S2 Box split PNF
S3 Pancake split x60s
Going to look into sports massage (then physio) for my shoulders, my usual K-Star inspired tricks are not helping.
Today:
7 miles bike
0945 (ABW)
A1 Iron cross w/green band 3x10s
A2 FG FL ring row (tuck) 3x5
B1 PB planche (tuck) 6x7s
B2 Ring flye x8,8,7 (arms more bent than usual to preserve shoulder)
C1 PB manna 6x5s
C2 HeSLL 3x4kgx3
C3 Ring FL 6x5s
C4 Single-leg BB RDL 60x3x5/side
S1 Front split PNF
S2 Box split PNF
S3 Pancake split x60s
Going to look into sports massage (then physio) for my shoulders, my usual K-Star inspired tricks are not helping.
Wednesday, 5 October 2011
Days Eighteen to Twenty-Four
Slacked off on the blogging but not on the compliance! Still going well. Slight decrease in acne but that is all as it goes for the OFG.
Training has been the same, gymnastic strength 3x/wk, cycling up to 5x/wk, gymnastics, bball and sprints 1x/wk.
Training has been the same, gymnastic strength 3x/wk, cycling up to 5x/wk, gymnastics, bball and sprints 1x/wk.
Thursday, 29 September 2011
Day Seventeen
Training:
1900: 1hr gymnastics
Tuck:
1300: 4x chicken thighs
1600: 4x streaky bacon, pulled pork, banana w/ shredded coconut
2100: 2x lamb burgers, 1/2x beef burger, chips (beef fat), fried onions (goose fat)
1900: 1hr gymnastics
Tuck:
1300: 4x chicken thighs
1600: 4x streaky bacon, pulled pork, banana w/ shredded coconut
2100: 2x lamb burgers, 1/2x beef burger, chips (beef fat), fried onions (goose fat)
Wednesday, 28 September 2011
Day Sixteen
Training:
A1 PB planche 6x5s / XR Bul pushup 3x4
B1 XR BL 6x5s / B2 XR FL row tuck 3x6
B3 XR FL 6x5s / B4 HeSLL 2x3x4
C1 PB manna 6x5s / C2 Single leg 45 degree back raise 20x3x6/side
S1 Splits PNF routine
Food:
1300: Pulled pork
1630: 2x bacon, 3x steaky bacon, pulled pork
1945: Pork loin in maple/mustard sauce, sautéed potato, peas
2030: Banana in coconut milk
A1 PB planche 6x5s / XR Bul pushup 3x4
B1 XR BL 6x5s / B2 XR FL row tuck 3x6
B3 XR FL 6x5s / B4 HeSLL 2x3x4
C1 PB manna 6x5s / C2 Single leg 45 degree back raise 20x3x6/side
S1 Splits PNF routine
Food:
1300: Pulled pork
1630: 2x bacon, 3x steaky bacon, pulled pork
1945: Pork loin in maple/mustard sauce, sautéed potato, peas
2030: Banana in coconut milk
Tuesday, 27 September 2011
Day Fifteen
Training:
1200 (ABW) SSC3.1
A1 PB planche 6x5s / A2 HeSPU 3x3
B1 XR BL 6x5s / B2 XR Bul chin 3x6
C1 L-sit 6x5s / C2 HLL 3x5
C3 XR FL 6x5s / C4 Pistol 4,3,3
D1 HS 3x10s / D2 Kip sequence x3
Menu:
1300: Lamb neck fillet
1630: 2x bacon, pork rillettes
2030: Pulled pork, guac, chips (beef fat)
2130: Banana in coconut milk
1200 (ABW) SSC3.1
A1 PB planche 6x5s / A2 HeSPU 3x3
B1 XR BL 6x5s / B2 XR Bul chin 3x6
C1 L-sit 6x5s / C2 HLL 3x5
C3 XR FL 6x5s / C4 Pistol 4,3,3
D1 HS 3x10s / D2 Kip sequence x3
Menu:
1300: Lamb neck fillet
1630: 2x bacon, pork rillettes
2030: Pulled pork, guac, chips (beef fat)
2130: Banana in coconut milk
Day Fourteen
2wks down. Not any noticeable facial change, in fact eye area slightly swollen this morning.
Made the decision to add back in white potatoes at this stage to reduce reliance on sweet potato for starch. This is the only change for now.
Training: Rest day
Menu:
Bacon, dates
Pork belly rashers
Banana
Roast chicken, leeks, onions, potatoes
Raspberry/coconut ice-cream
Made the decision to add back in white potatoes at this stage to reduce reliance on sweet potato for starch. This is the only change for now.
Training: Rest day
Menu:
Bacon, dates
Pork belly rashers
Banana
Roast chicken, leeks, onions, potatoes
Raspberry/coconut ice-cream
Day Thirteen
Training: Rest day
Eats:
Should have paid more attention...
Bacon
Dates
Lamb shoulder
Banana
Salmon & mackerel chowder
Eats:
Should have paid more attention...
Bacon
Dates
Lamb shoulder
Banana
Salmon & mackerel chowder
Saturday, 24 September 2011
Day Twelve
Training:
2x15mins bike
1000: (SSC2.3)
A1 PB planche 6x5s / A2 Russian dip 3x3
A3 XR BL 6x5s / A4 Negative MU w/mini 3x3
B1 Straddle-L 6x5s / B2 V-up 3x5
B3 XR FL 6x5s / B4 Box jump 3x5 / B5 KB swing 40x3x5
C1 HS 3x10s / C2 Kip sequence x3
S1 Splits PNF sequence
Tuck:
1230: Pulled pork, chicken, bacon
1700: 3x bacon, 1x burger
2000: 2x burger, SP fries (beef), guac, mustard
2x15mins bike
1000: (SSC2.3)
A1 PB planche 6x5s / A2 Russian dip 3x3
A3 XR BL 6x5s / A4 Negative MU w/mini 3x3
B1 Straddle-L 6x5s / B2 V-up 3x5
B3 XR FL 6x5s / B4 Box jump 3x5 / B5 KB swing 40x3x5
C1 HS 3x10s / C2 Kip sequence x3
S1 Splits PNF sequence
Tuck:
1230: Pulled pork, chicken, bacon
1700: 3x bacon, 1x burger
2000: 2x burger, SP fries (beef), guac, mustard
Day Eleven
Training:
2x15mins bike
1330: Sprints 10s/50s x 8
Menu:
1400: Beef in coconut sauce
1730: 3x bacon
2000: Salmon & mackerel chowder, banana sautéed in coconut oil/milk
2x15mins bike
1330: Sprints 10s/50s x 8
Menu:
1400: Beef in coconut sauce
1730: 3x bacon
2000: Salmon & mackerel chowder, banana sautéed in coconut oil/milk
Thursday, 22 September 2011
Day Ten
Training:
2x15mins bike
1500: 1hr basketball
1900: 1hr gymnastics
Eats:
1230: 2x chicken thighs, beef in coconut sauce, small sweet potato, banana
1730: 3x bacon
2045: Shredded chicken, bacon, sweet potato fries, salad w/olive oil dressing
2x15mins bike
1500: 1hr basketball
1900: 1hr gymnastics
Eats:
1230: 2x chicken thighs, beef in coconut sauce, small sweet potato, banana
1730: 3x bacon
2045: Shredded chicken, bacon, sweet potato fries, salad w/olive oil dressing
Tuesday, 20 September 2011
Day Nine
Training:
2x15mins bike
0915 (ABW) SSC2.2
A1 PB planche 6x5s / A2 XR Bul pushup
B1 XR BL 6x5s / B2 XR FL row 3x6 / B3 XR FL 6x5s
C1 PB manna 6x5s / C2 HeSLL 2x3x3 / C3 Single-leg 45 raise 20x6,6,5
S1 Splits PNFs
Tucker:
1315: Roast beef in coconut curry sauce w/butternut
1830: 4x bacon, pulled pork, sauteed banana (coconut oil & milk)
2115: Roast pork belly, sweet potato & turnip mash, fried onions (goose fat)
*Incidentally drinks during this challenge are water, carbonated water, green tea and white tea. No soda or alcohol.
Monday, 19 September 2011
Day Eight
One week down, 4.5lbs weight lost, no change to lips/face. Onward...
Training:
2x15mins bike
1015:
A1 PB planche 6x5s / A2 HeSPU 3x3 / A3 XR BL 6x5s / A4 XR Bul. chin 6,5,5
B1 PB L-sit 6x5s / B2 HLL 3x5 / B3 XR FL 6x5s / B4 Pistol 3x3/side
C1 HS 3x10s / C2 Kipup sequence x3
S1 Splits sequence
Food:
1430: Coconut/butternut curry w/rib roast
1800: 4x bacon rashers, pulled pork
2100: Roast chicken (leg & wing) w/garlic & herbs, roasted sweet potato, carrot & onion
Training:
2x15mins bike
1015:
A1 PB planche 6x5s / A2 HeSPU 3x3 / A3 XR BL 6x5s / A4 XR Bul. chin 6,5,5
B1 PB L-sit 6x5s / B2 HLL 3x5 / B3 XR FL 6x5s / B4 Pistol 3x3/side
C1 HS 3x10s / C2 Kipup sequence x3
S1 Splits sequence
Food:
1430: Coconut/butternut curry w/rib roast
1800: 4x bacon rashers, pulled pork
2100: Roast chicken (leg & wing) w/garlic & herbs, roasted sweet potato, carrot & onion
Day Seven
Training: Went for a walk on the beach, some MWOD later.
Grub:
0730: Coconut milk w/sultanas and dessicated coconut
1100: 2x chicken thighs (garlic & herb)
1530: Smoked salmon, pork rillettes
1930: Pulled pork (nomnompaleo style), guac, sweet potato fritter-thing
2030: Coconana ice-cream
Grub:
0730: Coconut milk w/sultanas and dessicated coconut
1100: 2x chicken thighs (garlic & herb)
1530: Smoked salmon, pork rillettes
1930: Pulled pork (nomnompaleo style), guac, sweet potato fritter-thing
2030: Coconana ice-cream
Sunday, 18 September 2011
Day Six
Training: Day off.
Munchies:
1300: T-bone steak, sweet potato fries (beef dripping), bone marrow, dates
1700: 2 rashers streaky bacon
1930: Chicken "aromatic" curry (no chilli) w/coconut milk, butternut squash
2030: Coconana ice-cream (homemade coconut milk + banana)
Munchies:
1300: T-bone steak, sweet potato fries (beef dripping), bone marrow, dates
1700: 2 rashers streaky bacon
1930: Chicken "aromatic" curry (no chilli) w/coconut milk, butternut squash
2030: Coconana ice-cream (homemade coconut milk + banana)
Day Five
2x15mins bike
09:15
A1 PB planche 6x5s / A2 Russian dip (w/kip) 3x3
A3 XR BL (flat tuck) 6x5s A4 Negative MU (w/miniband) 3x3
B1 Straddle-L 6x5s / B2 V-up 3x5
B3 XR FL (flat tuck) 6x5s / B4 Box jump 3x3 / B5 KB swing 40x3x5
C1 Round-off practice
S1 Front split PNF x3 / S2 Box split PNF x3
Tuck:
1200: 3x chicken thighs
1700: 4x bacon, beef liver, dates
2000: Pork belly, rib roast, butternut/sweet potato mash w/herbs, fried onions (goose fat)
Thursday, 15 September 2011
Day Four
Training:
2x15mins bike
Munchies:
1200: 2x burgers, dates
1730: 4x bacon, beef liver
2100: 2x sirloin steaks, 2x chicken thighs, sweet potato fries (not many cos I burnt some, doh)
2x15mins bike
Munchies:
1200: 2x burgers, dates
1730: 4x bacon, beef liver
2100: 2x sirloin steaks, 2x chicken thighs, sweet potato fries (not many cos I burnt some, doh)
Day Three
Going well but knackered today from all the exercise!
Training:
2x15mins bike
1500: 1hr basketball
1900: 1hr gymnastics
Food:
1330: 3x chicken thighs
1700: 1x roasted sweet potato, 4 rashers streaky bacon, dates
2030: 2x burgers, mustard, guac, sweet potato fries (beef fat), sauerkraut
2130: 1x banana + few sultanas sautéed in coconut milk
Training:
2x15mins bike
1500: 1hr basketball
1900: 1hr gymnastics
Food:
1330: 3x chicken thighs
1700: 1x roasted sweet potato, 4 rashers streaky bacon, dates
2030: 2x burgers, mustard, guac, sweet potato fries (beef fat), sauerkraut
2130: 1x banana + few sultanas sautéed in coconut milk
Tuesday, 13 September 2011
Day Two
So far so good...
Training:
2x15mins bike
ABW (0900)
A1 PB planche 6x5s / A2 XR pushup 3x3
B1 XR BL 6x5s / B2 XR FL row (tuck) 3x5
C1 Manna 6x5s / C2 HeSLL 3x5
C3 XR FL 6x5s / C4 Single-leg 45 raise 20x3x5
Eats:
1400: 4x chicken thighs, banana
1800: Streaky bacon x5, beef liver, chicken thigh, butternut squash, dates
2100: Pork belly, sweet potato fries, fried onions
Training:
2x15mins bike
ABW (0900)
A1 PB planche 6x5s / A2 XR pushup 3x3
B1 XR BL 6x5s / B2 XR FL row (tuck) 3x5
C1 Manna 6x5s / C2 HeSLL 3x5
C3 XR FL 6x5s / C4 Single-leg 45 raise 20x3x5
Eats:
1400: 4x chicken thighs, banana
1800: Streaky bacon x5, beef liver, chicken thigh, butternut squash, dates
2100: Pork belly, sweet potato fries, fried onions
Monday, 12 September 2011
Day One
Here we go...! No cycling today due to 28mph winds in P'town today... yes I p*ssied out.
Training today:
Integrated Cycle 1.1
10:00 (ABW)
A1 Planche (tuck) 6x5s / A2 HeSPU 3,2,2
A3 XR BL 6x5s / A4 Bul. chin 5,4,4
B1 L-sit 6x5s / B2 HLL 3x3
C1 XR FL 6x5s / Pistol 3,2,1
D1 HS 3x10s / D2 Kip sequence x3
Le Menu:
1230: 2x smoked trout fillets, 1x chicken thigh, banana
1730: 6x streaky bacon, beef liver, dates
2000: Chicken thighs/legs, butternut squash, onion w/herbs
Friday, 9 September 2011
30 Days of Antiautoimmunity!
Beginning on Monday, the blog will be revived as I begin 30 days of grain/legume/dairy/egg/nut/seed/nightshade-free living!
Al asked me to blog what I eat and I think that's a great idea for accountability purposes. I'll also start blogging my training again.
I will be taking facial photos to measure the OFG (which is the main purpose), but also weight, measurements etc.
No blow-outs planned prior but I might have a bit of dairy this weekend!
Today's training:
2x15mins bike
10:00 (ABW)
A1 XR front lever (flat tuck) 6x5s
A2 XR back lever (flat tuck) 6x5s
A3 Handstand 6x10s
A4 PB planche (tuck) 6x5s
A5 PB L-sit 6x5s
B1 XR false grip hold 3 sets
B2 Hanging leg lift 3x5
B2 Headstand leg raise 3x5s
C1 Kip-up x5, no hands x3, rolling x3
C2 Leg extn 50x18
S1 Super couch 2 mins/side (hip emphasis)
S2 Band pigeon 2 mins/side
S3 Hip flexion floss 2 mins/side
Al asked me to blog what I eat and I think that's a great idea for accountability purposes. I'll also start blogging my training again.
I will be taking facial photos to measure the OFG (which is the main purpose), but also weight, measurements etc.
No blow-outs planned prior but I might have a bit of dairy this weekend!
Today's training:
2x15mins bike
10:00 (ABW)
A1 XR front lever (flat tuck) 6x5s
A2 XR back lever (flat tuck) 6x5s
A3 Handstand 6x10s
A4 PB planche (tuck) 6x5s
A5 PB L-sit 6x5s
B1 XR false grip hold 3 sets
B2 Hanging leg lift 3x5
B2 Headstand leg raise 3x5s
C1 Kip-up x5, no hands x3, rolling x3
C2 Leg extn 50x18
S1 Super couch 2 mins/side (hip emphasis)
S2 Band pigeon 2 mins/side
S3 Hip flexion floss 2 mins/side
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