Unleashing The Beast Within

Sunday, December 24

Barefoot Run

4,750 m
 
Monday, December 25

Rowing Machine

1k

A. Pogo Jumps
x12 x3

B. Curl & Press
12.5/17.5/17.5 x8+8

A. 1-step Box Jumps
x6/6/8

B. Alternating Incline DB Press
17.5 x16+16 x3

Power Cleans
80x6 x3

A. Bench Press
80x8 x5

B. Ring Chin-ups
x6 x7

A. Squat
100/120/140/160 x6

B. Face Pulls
Green x12 x5

A. Incline BD Flies
7.5/12.5/12.5 x30

B. One-arm DB Rows
30x15 x3

C. GHD Sit-ups
x15 x3

D. DB Curls
15x15 x3

A. T’n’G Deadlifts
100/120/140 x8

B. Lateral DB Raises
7.5 x20 x3

A. T’s
5 x20 x3

B. Single-leg Fitball Leg Curls
x15+15 x2

C. Strict Sit-ups
x10 x2


Session took under 3 hours.

It’s now the day after and there is some wrist pain and slight inflammation. There was also some upper back nerve sensitization (the same nerve pain that troubled me through September and October) but that seems to have dissipated after the night’s sleep.

Calves are pretty sore from Sunday’s running.
 
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Thursday, December 28

Rowing Machine

1k

A. Plyo Tuck Jumps
x10 x3

B. DB Curl & Press
17.5's x6+6 x2

A. Box Jumps
x6 x3

B. Alternating Incline DB Press
17.5's x15+15 x2

Squat
120x4
140x4
160x4
170x4 x2

A. Low-incline DB Press
17.5's x30
30's x15 x2

B. Ring Rows
x15 x3

A. T'n'G SLDL
70x10
100x10 x2

B. W's
5's x15 x2

A. Dips
x15 x3

B. Ring Chin-ups
x6 x3

C. Fitball Crunches
x20 x3
 
Friday, December 29

Barefoot Run

1,700 m


Calves (solei) are extremely sore and stiff. I couldn't do another round.
 
In4 noodz
These were taken last weekend (I took the second one for the veinz):

Seflie%2B1%2B-%2BDec%2B2017.JPG


Selfie%2B2%2B-%2BDec%2B2017.JPG
 
Sunday, December 31

Uphill Trek

1:40

Monday, January 1

Downhill Trek

2:00


Went to a mountain hut at mount Olympus (around 2000m elevation) for new year's.
 
Tuesday, January 2

Barefoot Running

2,900 m
 
Thursday, January 4

Rowing Machine

500m

SkiErg
500m

A. Alternating Incline DB Press
17.5's x15+15 x3

B. Band-resisted Jumps
MB's x8 x3

A. Squat
100/120/140 x5
160 x8

B. Face Pulls
x15 x3

A. DB Bench Press
30's x15 x4

B. Ring Chin-ups
x6 x4

A. Deadlifts
100/120/140 x8

B. Dips
x12 x3

C. Lateral DB Raises
7.5's x15 x3

A. Incline DB Flies
12.5's x20 x3

B. Ring Rows
x15 x3

C. GHD Sit-ups
x15 x3

D. Glute-ham Raises
x12 x3


Right-side lower-neck/upper-back nerve-root pain is back. Some minor pat tendon insertion pain on the right knee. Wrist is still at 40%.
 
Sunday, January 7

Barefoot Run

4 k

Shoulder Resistance-band Complex
2 rounds
 
What do the letters represent? A, B, C etc. When listed together are these exercises done in clusters/in place of rest time?
 
What do the letters represent? A, B, C etc. When listed together are these exercises done in clusters/in place of rest time?

It's superset exercises.

So the following means 4 bench press sets superset with 4 chin-up sets, then 3 deadlift sets superset with dips and lateral raises:
A. DB Bench Press
30's x15 x4

B. Ring Chin-ups
x6 x4

A. Deadlifts
100/120/140 x8

B. Dips
x12 x3

C. Lateral DB Raises
7.5's x15 x3
 
Monday, January 8

Rowing Machine

500 m

SkiErg
500 m

A. Plyo Tuck Jumps
x10 x3

B. DB Curl & Press
10's/15's/15's x8+8

A. Box Jumps
x6 x3

B. Alternating Incline DB Press
17.5's x16+16 x3

Squat
140x5 x3 (last rep paused)

A. Paused Bench Press
90x6 x5

B. Face Pulls
Green x12 x3

A. Good Mornings
60/80/80 x8

B. Ring Chin-ups
x10 x4

A. Incline DB Flies
10's x30 x2

B. W's
5's x20 x2

C. GHD Sit-ups
x12 x2
 
Tuesday, January 9

Barefoot Run

4 k
 
Wednesday, January 10

Rower + SkiErg

500 + 500 m

A. 1-step Box Jumps
x6 x4

B. DB Curl & Press
10's/15's/15's x10+10

A. Deadlift
140/150/155/160/160 x3

B. Pull-Aparts
Blue x15 x3

A. Alternating Incline DB Press
17.5's x20+20 x3

B. Ring Chin-ups
x8 x3

A. Dips
x12 x3

B. Ring Rows
x15 x3

A. DB Flies
10's x30+30 x3

B. Ring T's & Y's
x10+10 x3
 
Friday, January 12

A. DB Curl & Press
10’s/15’s/17.5’s x8+8

B. Ring Rows
x15 x3

A. Dips
BW x12
+20kg x12 x2

B. Ring Chin-ups
x8/8/10

A. DB Bench Press
30’s x12/12/15

B. Face Pulls
Green x12 x3

A. Incline DB Flies
10’s/12.5’s/12.5’s x30

B. DB T’s
5 x20 x3

C. Lateral DB Raises
10’s x20 x3

D. GHD Sit-Ups
x10 x3


Shoulder is not at 100% but it does feel noticeably better. Lower neck is also a bit better. A bit of pain on my left patella (proximal edge), been there since after Monday’s squats. Wrist condition is stable (which means it’s still fairly fucked).
 
Saturday, January 13

Shoulder Resistance-Band Complex

x2 sets
 
Monday, January 15

Rower + SkiErg

500 + 500 m

A. Plyo Tuck Jumps
x10 x3+3

B. DB Curl & Press
12.5/17.5/17.5 x8+8

Drop Jumps (50cm to 50cm)
x6 x3

A. Alternating Incline DB Press
17.5 x18+18 x3

B. Face Pulls
GRN x15 x3

A. Bulgarian Split Squat
60/80/90/90 x5+5

B. DB Bench Press
30's x12/15/15/18

A. Ring Chin-ups
x12 x4

B. Paused Bench Press
80 x3
90 x3/3/3/5

C. Good Morning
60/80/90/90 x8

A. Incline DB Flies
12.5's x25 x3

B. TRX T + Y
x8+8 x3

C. Strict Sit-ups
x12 x3
 
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