Unleashing The Beast Within

Discussion in 'Training Logs' started by miaou, Dec 2, 2012.

  1. miaou

    miaou barely keeping it together

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    Friday, May 18

    SkiErg + Rower + AirBike

    600+600+1200 m

    Mobility
    12'

    Wall Sit
    60" x3
    Ring Rows
    x20 x3
    TKE
    x12 x3
    DB Curl & Press
    10/15/17.5 x8+8
    Jump Rope
    60" x3
    Kettlebell Swings
    20/24/28 x15

    Drop Jumps (50 to 50 cm)
    x10 x3

    Muscle-Ups
    x2 x6

    Power Cleans
    80/90/100 x3

    Alternating Incline DB Press
    27.5 x10+10
    32.5 x8+8 x2
    Face Pulls
    x15 x3

    Squat
    100/110/120 x6

    Jefferson Curls
    40/50/60/70 x6
    Ring Dips
    x8/8/8/12
    Pull-Ups
    x8/8/8/12

    DB Flies
    10/15/15 x20
    T's
    7.5 x20 x3
    Sit-Ups
    x12 x3
    GHD Sit-Ups
    x15 x3


    I caught a cold towards the end of last week. Still don't feel 100% well. I've lost a bit of weight. Today left knee hurt again.
     
    Last edited: May 19, 2018
  2. miaou

    miaou barely keeping it together

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    Monday, May 21

    Mobility

    14'

    Overhead Press
    40 x8 x2
    50 x8 x2
    60 x5 x2
    Barefoot Squat
    40 x10 x2
    50 x10 x2
    60 x10 x2
    Ring Chin-Ups
    x8 x6
    Roll-Outs
    x10 x3
    x6 x3 (standing partials)

    Seated Rounded-Back Good Mornings
    20/30/40/40/40 x8
    Front Lever Tucks
    15" x5
    Wrist Rolls
    10kg x1+1 x3

    Straight-Leg Sit-Ups
    x6 x4
    Push-Ups
    x20 x4
    CoC Squeezes
    #1.5 x5+5 x3
    #2 x2+2 x2
    #1.5 x8
    BB Curls
    40 x10 x3

    Single-Leg SLDL
    40/60/70 x6+6


    Home workout, because I'm still not feeling well enough to go to the gym.

    Grip strength on the left hand is lagging behind the right one by a good deal. I don't think that used to be the case. I guess the left wrist injury has taken its toll on grip strength.


    Bodyweight this morning = 88.7 kg.
     
    Last edited: May 21, 2018
  3. miaou

    miaou barely keeping it together

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    Wednesday, May 23

    Overhead Press
    (power-cleaned)
    40 x8 x2
    50 x6 x2
    60 x4 x2
    70 x2 x2
    Wall Sit
    60" x4
    Pull-Aparts
    x15 x4

    Barefoot Squat (power-cleaned)
    20/40/60/80/90/100 x10
    Pull-Ups
    x10 x6

    Ring Dips
    x8 x6
    Jefferson Curls
    20/40/50/60/70 x6

    Front Lever Tucks
    18" x4
    BB Curls
    40 x10 x3

    Fitball Crunches
    x20 x3
    CoC Squeezes
    #1.5 x10+5 x3
    Fitball Leg Curls
    x20 x3


    Another home workout.
     
    Last edited: May 23, 2018
  4. miaou

    miaou barely keeping it together

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    Friday, May 25

    Stationary Bike

    3'
    Agility Ladder + Run
    x8
    Mobility
    15'

    Sprints
    10m x8

    Wall Sits
    60" x3
    Alternating Incline DB Press
    12.5/20/25 x15+15
    TRX Row
    x20 x3

    Pogo Jumps
    x15 x3

    Single-Leg Bounds
    x6+6 x2

    Bench Press (feet on bench)
    90 x6 x3
    Chin-Ups
    x8 x6

    Squats (3-position 3" isometrics)
    120 x3 x3
    Face Pulls
    x12 x5

    Single-Leg RDL
    20/40/60/70 x6+6
    Cross-Over Flies
    x15 x3

    Seated Rounded-Back Good Mornings
    20/30/40/50 x8
    TRX T & Y
    x10+10 x3

    Sit-Ups
    x10 x3
    Hollow Rocks
    x15 x3
    DB Curls
    15 x15+15 x3
     
  5. miaou

    miaou barely keeping it together

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    Saturday, May 26

    Mobility

    12'

    Power Snatches
    60 x3 x3

    Power Cleans
    100 x2 x3

    Rower
    5 mins / ~100 kcal

    Muscle-Ups
    x2 x3

    Hang Muscle Snatches
    20 x8 x4
     
  6. miaou

    miaou barely keeping it together

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    Monday, May 28

    SkiErg + Rower + AirBike + AirRunner

    600+600+900+600
    Mobility
    14'

    Wall Sit
    60" x3
    TRX Rows
    x15 x3
    TKE
    x10 x3
    Med-Ball Windmills
    9 x8 x3
    DB Curl & Press
    10/15/20 x8+8
    Kettlebell Swings
    16/20/24 x12

    Pogo Jumps
    x15 x4
    Muscle-Ups
    x2/2/2/3

    Hang Power Cleans
    90 x3 x5

    Bench Press (3-position iso x3")
    77.5 x3 x6

    Split Squats (3-position iso x3")
    60 x3+3 x4
    Face Pulls
    x15 x3

    Jefferson Curls
    20/40/60 x6
    70/80/90 x3
    Ring Dips
    x8 x6
    Chin-Ups
    x10 x6

    Incline DB Flies (3-position iso x3")
    10/12.5/12.5 x8
    T's
    6 x20 x3
    Hanging Leg Raises
    x10 x3
    GHD Sit-Ups
    x10 x3


    Definitely not feeling 100% in terms of strength or explosion. Right shoulder is pretty achy, but that's something I've kind of gotten used to.

    Giving these 3-position isometrics a try. I don't know what results they will have, but they are pretty fucking hard.
     
  7. miaou

    miaou barely keeping it together

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    Wednesday, May 30

    Mobility

    12'

    Wall Sit
    60" x3
    DB Curl & Press
    10/15/20 x8+8
    Pogo Jumps (no arms)
    x20 x3
    Single-Leg Balance
    20" x3

    Sprints
    10m x8

    Single-Leg Bounds
    x6+6 x3
    TRX Rows
    x20 x3

    Trap-Bar Jumps (bottom-position pause)
    25x6
    45x6 x3

    Alternating Incline DB Press (bottom-position pause)
    17.5/20/22.5 x15+15
    Pull-Aparts (internal rotation)
    x15 x3

    Squat (bottom-position pause)
    100/120/130/140 x4
    Pull-Ups
    x8 x6

    Single-Leg RDL
    20/40/60/70 x6+6
    DB Bench Press (bottom-position pause)
    20/30 x10
    37.5 x9 x2
     
  8. miaou

    miaou barely keeping it together

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    Friday, June 1

    Mobility

    14'

    TKE
    x10 x3
    Alternating Incline DB Press (bottom-position pause)
    15/22.5/27.5/27.5 x12+12
    TRX Row
    x20 x3

    Hang Power Cleans (mid-thigh pause)
    100 x3 x3
    90 x6

    Bench Press (3-position pause x3")
    80 x3 x5
    Chin-Ups
    x8 x8

    RFE Split Squat (bottom-position pause)
    20/35/35/35's x6+6
    Face Pulls
    x15 x4

    Seated Rounded-Back Good Mornings
    20/40/50/50 x8
    Incline DB Flies (bottom-position pause)
    12.5/17.5/17.5 x20

    TRX T & Y
    x10+10 x3
    Sit-Ups
    x10 x3
    Hollow Rocks
    x10 x3
     
  9. miaou

    miaou barely keeping it together

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    Thursday, June 7

    Mobility
    14'

    DB Curl & Press
    10/16/20 x8+8
    Split Squat (2-position iso x3")
    20/40/60 x3+3

    Hang Power Cleans
    80x5
    90/100/100 x3
    90 x5 x2

    DB Bench Press (bottom-position pause x1")
    30 x15 x3
    Pull-Ups
    x8/8/8/12

    Squat (bottom-position pause x2")
    100/120/140/140/140 x4
    Alternating Incline DB Press (bottom-position pause x1")
    25 x10+10 x3

    Seated Rounded-Back Good Mornings
    40 x8 x3
    Seated Cable Rows
    60 x12 x3

    Cable Flies
    x15 x3
    TRX T & Y
    x10+10 x3

    Hanging Leg Raises
    x8 x3
    DB Curls
    20 x12 x3

    Roll-Outs
    x30


    Started working with the greek U20 national basketball team. Free time for me to work-out will be limited for the next several weeks.
     
  10. miaou

    miaou barely keeping it together

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    Sunday, June 10

    Mobility

    12'

    Wall Sit
    60" x3
    Alternating Incline DB Press
    14/18/20 x15+15
    TRX Row
    x15 x3

    Overhead Press
    20/40/50/50 x6
    Trap-Bar Jumps (bottom-position pause 2")
    37 x6 x4

    Squats (last-rep pause 3")
    100 x6
    120 x5
    140 x4
    150x3
    160 x2
    Pull-Aparts (ext. rotation)
    SMB x12 x4

    Bench Press (2-position pause 3")
    60/70/80/80/80 x3
    Neutral-Grip Pull-Ups
    x8/8/8/8/8/12

    Cross-Over Flies
    x12 x3
    Single-Leg RDL
    20/40/60 x6+6

    W's
    8's x15 x3
    Lateral DB Raises
    8's x15 x3
    Strict Sit-Ups
    x10 x3
    Hollow Rocks
    x10 x3
     
  11. miaou

    miaou barely keeping it together

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    Wednesday, June 13

    Mobility

    10'

    Wall Sit
    60"
    20/30" single-leg
    Alternating Curl & Press
    15/17.5/20 x8+8
    TKE
    x10+10 x3

    Squat (slow eccentric & pause)
    120 x6 x3

    Bench Press
    80/90 x5
    100 x4 x2
    90 x8
    Chin-Ups
    x8 x5

    Jefferson Curls
    20/30/40/50 x6
    60/70/80/90 x3
    Incline DB Flies
    10/15/17.5 x20
    T's
    7.5 x20 x3
     
  12. miaou

    miaou barely keeping it together

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    Saturday, June 16

    Alternating Incline DB Press
    (1" pause)
    10 x20+20
    15 x15+15
    20 x12+12
    25 x10+10
    TRX Rows
    x20/15/12/10

    RFE Split Squat (2-position pause x3")
    0/10/17.5/22.5's x5+5
    Lateral DB Raises (1" pause)
    10 x12 x3

    DB Bench Press (3" eccentric - 3" pause)
    20/25/30/30 x6
    Chin-Ups
    x8/8/8/8/15

    Seated Rounded-Back Good Mornings
    20/40/45/50 x6
    Pull-Aparts (internal rotation)
    MB x20 x3

    Strict Sit-Ups
    x8 x3
    DB Curls
    20 x10+10 x2
    Roll-Outs
    x20 x2
     
  13. miaou

    miaou barely keeping it together

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    Tuesday, June 19

    Incline DB Press
    (1" bottom pause)
    10 x20+20
    20 x15+15
    25 x12+12
    30 x10+10
    TRX Row
    x20/15/12

    Pull-Ups
    x12 x4
    Squat (last rep paused)
    90/120/140/150 x6

    Jefferson Curl
    20/40/60 x6
    Bench Press (3-position pause x3")
    40/60/60 x5
     
  14. miaou

    miaou barely keeping it together

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    Thursday, August 30

    Mobility
    TKE's & Miniband Sidewalks
    Kettlebell Swings - 15/20 x15
    Medball Windmills - 5/8 x8
    DB Curl & Press - 15's x10 x2
    TRX Rows - x20 x2
    Split Squats - 20 x6 x2
    Pull-Ups - x8 x2
    Ring Dips - x10 x2
    Paused Squats - 50/70 x8
    Calf Raises - BWx20 / single-leg x12
    Muscle-Ups - x2 x4
    Hang Power Cleans - 60/70 x6
    Bench Press - 70 x10 x2
    Chin-Ups - x8 x2
    Reverse Lunges - 20/40 x6
    RDLs - 40/60 x10
    Lateral DB Raises - 5 x15
    Jefferson Curls - 40/50 x6
    DB Curls - 15's x15 x2
    Leg Work on the Heavy Bag - x20 kicks per leg x4
    Incline DB Flies - 12.5's x20 x2
    Prone-Grip Pull-Aparts - MB x20 x2
    Snatch-Grip Press - 30 x8 x2
    Face Pulls - MB x15 x2
    Alternating Incline DB Press - 20/25's x10
    RFE Split Squat - 20 x8
    BB Curls - 20/30 x15
    Seated Rounded-Back Good Mornings - 20/40 x8
    Tucked Front Lever Holds - x3
    Front Squat - 30/35 x6
    Paused Jump Half Squat - 40 x5 x2
    Handstand - x3 attempts


    First day in the gym after a month of camping vacations. I'm planning to take it very easy, especially on the lower body, for several weeks.

    Scale yesterday morning showed 85.1 kg, which is the lightest I've been in years (probably since 2010).
     
    Last edited: Aug 30, 2018
  15. miaou

    miaou barely keeping it together

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    Saturday, September 1

    Warm-up Run
    900m

    Sprinting Drills
    20m x12

    Sprints
    25m x4
    40m x4
    100m x4

    ...a few hours later:

    Push-Ups
    x20 x3
    Ring Chin-Ups
    x10 x3

    Ring Dips
    x10 x3
    Close-Grip Pull-Ups
    x10 x3

    Diamond Push-Ups
    x16 x3
    Chin-Ups
    x12 x3

    Wide-Grip Push-Ups
    x16 x3
    Wide-Grip Pull-Ups
    x10 x3


    Ridiculously tired after the sprints. I need to start sprinting more.
     
    Last edited: Sep 1, 2018
  16. belph

    belph Pissing into the wind.

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    Location:
    Your freezer
    Those spots you were diving in looked gorgeous. Good to see you're still training, brother
     
  17. miaou

    miaou barely keeping it together

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    Monday, September 3

    Warm-Up

    stretching / mobilisation / TKEs / miniband sidesteps

    TRX Rows
    x20 x2
    Medball Windmills
    5/8 x8
    Kettlebell Swings
    16/24 x15
    Iso Split Squats (2 pauses x5")
    20/30 x3+3

    Hang Power Cleans
    60/70/70 x6
    Pull-Ups
    x6 x2
    Dips
    x6 x2

    Muscle-Ups
    x1+F/2/1+F/2

    DB Curl & Press
    15/17.5 x10+10
    Pogo Jumps
    x15 x2

    Bench Press
    40/60/80 x10
    Chin-Ups
    x10 x3

    Heavy Bag
    ~2 mins x5 rounds

    Squat
    40/60/80 x10
    Ring Dips
    x10 x2
    Wide-Grip Pull-Ups
    x8 x2

    Cross-Over Flies
    x15 x2
    Prone-Grip Pull-Aparts
    x20 x2

    Jefferson Curls
    40/60/70 x6
    DB Curls
    15/17.5 x15+15
    Lateral DB Raises
    7.5's x20 x2

    Snatch-Grip Press
    20/30 x10
    Roll-Outs
    x20 x2


    Super low on energy today. Could barely get a muscle-up.
     
  18. miaou

    miaou barely keeping it together

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    That was an island in northern Greece, with a high mountain in the middle, and tons of canyons and waterfalls. Spent an entire month camping there. It's been almost a week since I've come back to Athens and the transition from that to the city has been pretty depressing.
     
  19. miaou

    miaou barely keeping it together

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    Wednesday, September 6

    Warm-Up

    stretching / mobilisation / TKEs / miniband sidesteps

    Split-Squat Medball Windmills
    5/8 x6+6
    TRX Rows
    x20 x2
    Dips
    x6 x2
    Pogo Jumps
    x20 x2

    Iso RFE Split Squat (2 x5" pause)
    20 x3+3 x2
    Pull-Ups
    x8 x2
    Iso Push-Ups (2 x5" pause)
    x5 x2

    Muscle-Ups

    x2 x4
    Medball Slams
    6 x6 x3

    Hang Power Cleans
    40/60/70/70 x5
    Seated Box Jumps (45 to 60 cm)
    x5 x4

    Heavy-Bag Work
    1:40 x5

    Bench Press
    60/80/80 x10
    Chin-Ups
    x10 x3

    Squats
    60/80/90 x8
    Ring Dips
    x10 x3

    Alternating Incline Press
    15/25/25 x10+10
    Wide Pull-Ups
    x8 x3
    Glute-Ham Raises
    x6 x3

    Handstand Attempts
    x3

    TRX T & Y
    x8+8 x2
    Incline DB Flies
    12.5's x20 x2

    Lateral DB Raises
    10's x15 x2
    GHD Sit-Ups
    x10 x2
    Snatch-Grip Press
    20/30 x10
    DB Curls
    17.5/20's x12


    Really enjoying the the heavy-bag work.
     
  20. miaou

    miaou barely keeping it together

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    Friday, September 7

    Warm-Up

    mobility / activation / etc

    Front/Side-Lunge Medball Windmills
    5/8 x8
    TRX Rows
    x20 x2
    Pogo Jumps
    x20 x2
    Kettlebell Swings
    16/20 x16
    Single-Leg Calf Raises
    x16+16 x2

    Iso Split Squats (2 x5" iso holds)
    20/40 x3+3
    Pull-Ups
    x8 x2
    Dips
    x8 x2

    Muscle-Ups
    x2/2/2/3
    Seated Box Jumps
    x6 x3

    Heavy Bag
    1:40 x5

    Iso Bench Press (2 x3" iso holds)
    40/60/70/80 x4
    Chin-Ups
    x10 x4

    Paused Squats (3" pause)
    40/60/80 x6
    Ring Dips
    x10/8/10
    Wide-Grip Pull-Ups
    x8 x3

    Lunges
    20/40/40 x5+5
    Alternating DB Curl & Press
    17.5 x10+10 x2

    Cross-Over Flies
    x20 x2
    Supine-Grip Pull-Aparts
    SMB x20 x2

    Supraspinatus Lateral Raises
    theraband x20 x2
    BB Curls
    20/30 x20
    Strict Sit-Ups
    x10 x2

    Paused Incline BB Press
    40/60/60 x8
    Seated Rounded-Back Good Mornings
    20/30/40/40 x8
    W's
    5's x20 x2


    Right obliques were very tight / somewhat painful during bag work.
     
    Last edited: Sep 7, 2018

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