24th May 2010

4 miles bike

11:00 (ABW)
A1 L-chinup x3x5
A2 Pistol w/doubled mini-band x3x5/side
B1 Headstand pushup (against wall) x2,1 (feet on box) x8,6
B2 Straddle v-sit x3x6
C 45 degree back raise x20
S1 Lat x45s
S2 RF x45s/side

1815: 1hr ballroom dancing

22nd-23rd May 2010

22nd
45mins capoeira

23rd
10:30 (Park)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set

D Static QDR x3x10s/side

E1 Role into half au cortado x3x10
E2 Role into QDR x3x8

Later: ice, foam rolling & stretching

21st May 2010

Sore essentially all over from training and sports massage. Took it fairly easy today but still sweating tons!

11:30 (ABW)
A Shoulder ROM and Stabilization routine x 1 set

B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set

D1 Rotations into low bridge x3x6
D2 Gatherings x3x6

E1 Half au cortado x3x10
E2 Role into OQR x3x10

F NDA pushups x10,6

19th-20th May 2010

19th
2hrs capoeira

20th
4 miles bike

11:30 (ABW)
A1 BB push press 60x5, 70x3, 80x2x3
A2 Full-ROM assisted pistol BWx3x3/side
B Gymnast's extended set BWx15 total reps
S1 Lat x45s

Restoration: 1hr sports massage

18th May 2010: Too tired to lift again!

12:00 (Home)
A Clubbell warmup
B Shoulder ROM and Stabilization routine x 1 set
C Ido's Squat Clinic Routine x 1 set
D Wrist warmup x 1 set

E Handstand body line wall drill x 10 sec x 5 sets / 45-60 sec of rest

F1 Gatherings (beginner variation) x5
F2 Rotations into low bridge x4 (success!)
F3 QDR rotational pushups x10
Repeat F1-3 for 3 total sets

Later: foam roll & stretching

Special bonus round: today's menu:
0800 Few spoons clotted cream
1400 2x lamb shoulder steaks, 1x lamb neck fillet, 1x duck egg, butter
2100 Ox cheek stew w/ dauphinois potatoes & 1tsp fish oil

16th-17th May 2010

16th
Rest w/ some light KB juggling

17th
12:30 (Home)
A Clubbell warmup
B Shoulder ROM and Stabilization routine x 1 set
C Ido's Squat Clinic Routine x 1 set
D Wrist warmup x 1 set

E1 Slide into low bridge x5x5s
E2 Rotations into arch using the wall x10
E3 Rotations into low bridge x4
E4 QDR rotational pushups x10
E5 Half au cortado x14
Repeat E1-5 for 3 total sets

15:00
30mins play in the park inc. battling ropes & capoeira

18:15
1hr ballroom dancing

12th-15th May 2010: Floreio

12th
2hrs capoeira

13th
Rest

14th
Sundry handstands, clubbells and balances

15th
12:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set

C1 Slide into low bridge x5x5s
C2 Rotations into arch using the wall x10
C3 QDR rotational pushups - beginner variation x10
Repeat C1-3 for 3 total sets

D Wrist prehab
E Clubbell swinging

8th-11th May 2010

Training for this week is having to be slightly jiggered to accommodate for a nasty cold.

8th
Rest

9th
5 miles bike
30 mins capoeira

10th
Rest

11th
4 miles bike

11:00 (ABW)
A1 DB snatch (alternate sides) 32.5x2x3 35x2x3
A2 Facepull 40x15, 50x2x15
B DB floor press 35'sx6+4+3=13RP
S1 Doorway x45s/side
C KB row 40x7+4+2=13RP/side
S2 Lat x45s
D Handstand x10
E1 V-bar pushdown 50x2x15
E2 DB side lateral 10'sx2x15
F1 Kip-up x5
F2 Medball slam 5x2x5
S3 Adductor x45s/side + 30s PNF

6th-7th May 2010

84.6kg

6th
4 miles bike

7th
6 miles bike

10:45 (ABW) (Fasted)
A1 Single-leg box jump BWx3x3/side
A2 Sumo deadlift 60x2x8, 80x5, 100x5, 120x3, 140x3, (belt on) 160x3, (straps only) 140x10
B Cartwheel x5/side
C1 KB/DB Cossack squat 24x12, 26x12
C2 45 degree back raise 20x2x15
D Reverse hyper top iso BWx2x35s
S1 Adductor x45s/side
S2 RF x45s/side
PWO: >30mins = pint of whole milk >1hr = lunch

3rd-5th May 2010

3rd
10:15 (LA F'ham w/ Hodge & The Rush)
A Thib curl 12'sx11+5+3=19RP
B EZ reverse curl +20x10
S1 Bicep x60s
C DC toe press 180x11
D RDL 100x12+6+6=24RP
E Front squat 90x5, 65x10
S2 Quad x60s

4th
4 miles bike

5th
11:00 (ABW)
A Inc DB bench 30'sx8+4+3=15RP
S1 Doorway x55s/side
B EZ supinated-grip row +60x6+4+2=12RP
S2 Lat x55s
C1 Bar pushdown 50x15,12,10
C2 Facepull 60x15,12,10
D Half-kneeling bar anti-rotation 3.75x2x10/side
E Handstand x5
F Medball slam 5x2x5

30th April 2010 (1C)

15:00 (Home)
A DB floor press 37'sx6+3+2=11RP
S1 Doorway x55s/side
B Muscle clean & press 50x8+4+2=14RP
S2 Shoulder x55s
C Kneeling bar pushdown vs green band x7+5+3=15RP
S3 Tricep @20kg KB x55s
D CG pullup BWx10+4+2=16RP
E BB bent row 67x8+5+3=16RP
S4 Lat x55s

28th April 2010 (2B)

4 miles bike
1515 (ABW)
A EZ curl +30x7+3+2=12RP
B Alt DB hammer curl 14x10/side
S1 Bicep x50s
C DC toe press 3 plates x 8
D BB glute bridge 80x10+6+5=21RP
S2 Hamstring x50s
E Front squat 80x6, 60x12
S3 Quad x50s
F Reverse hyper iso hold x2x30s

Back still hurting today hence the light squatting - and a pint of
whole milk PWO!

Also it seems I forgot to post my 2A workout from last week (23rd - 2 days after initial sleeping-back-tweak):
A Spider curl 12'sx8+3+2=15RP
B Dante cable curl 3.75x12/side
S1 Bicep x45s
C DC toe press 3 plates x8
D 45 degree GHR 20x10+4+3=17RP
S2 Hamstring x45s
E Leg press 6 plates x6, 4 plates x20
S3 Quads x45s

26th April 2010 (1B): DC home improv continued!

13:00 (Home)
A Pushup vs green band BWx6+3+2=11RP
S1 Doorway x50s
B Double KB press 24'sx8+3+2=13RP
S2 Shoulder x50s
C CG KB pushup w/feet suspended BWx5+3+2=10RP
S3 Tricep w/24kg KB x50s
D Chinup BWx10+3+2
E Inverted suspended row vs chains BWx6+3+2=11RP
S4 Lat x50s

20th April 2010 (1A): Body by DC

Since I (will) have access to a proper gym again, I fancy a stint of DC training. Probably 4-6wks but I'll see how it meshes with PaNu eating.

17:30 (Home) (1A)
A KB floor press 26.5x10+3+2=15RP
S1 Doorway x60s/side
B Military press w/clean 57x6+3+2=11RP
S2 Shoulder x60s
C Green band pushdown x10+4+4=18RP
S3 KB tricep @24 x60s
D Pullup BWx8+4+4=16RP
E BB bent row 67x7+4+2=13RP
S4 Lat x60s

Kept the pace high, hence the weak performance (esp. MP). I think this should go well with the eating, as it is brief and intense. I even had my first protein shake in probably 8mths after - made with whole Jersey milk though of course!

15th-18th April 2010: Gettin' 'er done

15th
4 miles bike

16th
Nada

17th
Nowt

18th
4 miles bike

14:30 (Home)
Nate Green's KB circuit #2
3 rounds, 30s rest between exercises, 90s between rounds. 24kg KBs.
A Double KB clean & push press x7
B Double KB bent row x8
C Windmill x5/side
D Double KB front squat x5
E Hand-to-hand swing x12
Completed in ~25mins.

Training outside in bright sun + only pants = maximal vitamin D synthesis!

14th April 2010: Kung-fu treachery!

84.2kg/185lb

First session in.... ages (18mths?) that I've conventional deadlifted "heavy". Felt reasonably decent.

4 miles bike

10:30 (ABW)
A1 Broad jump BWx3x3
A2 Deadlift 60x10, 80x5, 110x5, 130x3, 140x3, 150x3
S1 Elevated hip flexor x30s/side
B1 Single-leg hip thruster BWx2x10/side
B2 KB Cossack squat 24x2x12
C Standing Pallof press 11.25x12/side, 12.75x12/side
S2 Adductor x30s/side
S3 Piriformis x30s/side

13th April 2010: Back in time!

Back in the saddle at ABW! Decided to move my grip in on the bench press from now on, to protect my shoulders since I'm not powerlifting. Obviously I expect the poundages to go down slightly....

4 miles bike
11:00 (ABW)
A1 DB snatch 20x3, 26x3, 30x3, 35x3/side
A2 Facepull 50x2x15
S3 Elevated hip flexor x30s/side
B1 Bench press 20x20, 40x10, 60x8, 80x5, 90x4
B2 KB one-arm row 40x4x6
C Inc. DB bench 22'sx20
S2 DB flye EQI @12's x30s
S3 Lat x45s

6th-7th April 2010: Short and to the point

Tue
7 miles bike

Wed
4 miles bike

17:00 (Hodgson Towers)
10 minutes @ 20kg KB
10x10 swings (alternated 2-hand, 1-hand, switching and high pull)
10x10 push presses (alternated arms)

1st-3rd April 2010: Dude Sweat!

1

Old-school LA Fitness sessions with The Rush.

1st
A Single-arm BB snatch - worked up to triples & singles @ 35-45kg
B CG 3-board bench - worked up to 90x5, 100x1
C Facepull 25x15, 20x20
D Rope pushdown x rest-pause

3rd
A1 Military press w/clean - worked up to 70x2, 50x12
A2 Medball partner slam 5kg x several sets of 3
B Neutral chinup - worked up to +20kg x3
C Run-the-rack lateral raises - 40 total reps (no rest)

Got a real dude sweat on!

31st March 2010: Love those Japanese!

Mon
7 miles bike

Tue
4 miles bike
2 miles walk

18:00 (Hodgson Towers)
A Pistol to step BWx4x10/side
B KB TGU 20x2x3/side
C 3pt pushup BWx4x15
D Single arm KB row (20+16)x4x8/side

Wed
7 miles bike