Fartlek/HIIT 2012/05/06 (二０一二年五月六日) Warm Up: - Shadow Boxing 3 x 3 minute rounds - 500 meter jog - Joint Rotations Main: - 4 x 80 meter sprints - 1 x 200 meter sprint Cool Down: - Stretching - 2 Apples, 1 Whole Wheat Pita Bread, Other/PLP: - Knuckle push Ups 1 x 24 reps - Squats 1 x 24 reps - Inverted Body weight rows 2 x 12 reps Notes: - Was supposed to be more sprints, but an excessive morning nosebleed and slight exhaustion took a priority. - Workout itself was still challenging; I was brutally reminded how evil sprints are. - Sleep was meh, water and food consumption were good. Workout B tomorrow.
Routine B 2012/05/07 (二０一二年五月六日) Warm Up: - Shadow Boxing 1 x 3 minutes - Joint Rotations Main: - Pistol Squat (@ Assisted) 3 x 5 reps - Overhead Press (@ Blue Band) 5 x 5 reps - Pull Ups 3 x 5 reps - Dips 3 x 10 reps - Planks 3 x 60 sec Cool Down: - Stretching - 2 cup (500 ml) of water - 3 cups (750 ml) of 2% milk Other + PLP: - Knuckle push Ups 1 x 22 reps - Squats 1 x 22 reps Notes: - Whoops, forgot to update this yesterday. - Workout felt alright - Passed on the rows since I was doing pull ups - Sleep was meh - Food and water consumption were alright Rest and PLP today.
Nice Dips are good to do anywhere, in the past I've used the edge of a bunk bed, the corners of a kitchen work surface and a playground climbing frame!
One of the things I want to try is dips with only my arms, using nothing to support my feet. Unfortunately, I don't think I have anything in the house that can support my weight in such a way, unless I do some serious rearranging of the furniture, something my parents won't be a fan of.
at my uni digs we had two kitchen counters running parrallel in the kitchen, we would do dips off that. maybe that would work for you? i always need some assistance (toe off the floor) cos i tend to get stuck at the bottom
My counters are fixed and way to far apart to dips sadly. Yeah, I don't have the full strength to do full dips, and I if I don't do them in a controlled fashion I put a lot of stress on my rotator cuffs. I love dips a lot though, one of favourite exercises up there with Overhead Presses and clap push ups.
http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf just make them bigger so that you can do dips with them (around hip height should be good). some fiddling to the design to make it stronger might be prudent as well, although the small ones can generally support people much heavier than you.
PLP: 2012/05/08 (二０一二年五月八日) Pre-Meal: - 1 Cup of Cooked Carrots - 4 Cups of Baked Chicken (cut up) - 2 Cups (500ml) of water Warm Up: - Shadow Boxing 3 minute x 3 rounds - Joint Rotations Main: - Knuckle Push Ups 2 x 14 reps - Squats 2 x 14 reps - Inverted Body weight rows 2 x 14 reps Cool Down: - Stretching - 2 Cups (500ml) of water - 3 Cups (750ml) of milk Notes: - Feeling slightly weaker today, probably due to lack of sleep and the workout yesterday - Sleep was meh, better then last night though - Food consumption was alright, didn't pack enough food though for school (again), and water consumption was alright as well. - Overall, an alright day Full Body Circuit Tomorrow.
Routine C - Full Body **Do as many reps until 30 sec is up or until technical failure** 2012/05/09 (二０一二年五月九日) Pre-Meal (Rough estimates concerning amounts): - 4 Cups of Steamed Chicken w/ Soya Sauce - 3 Cups of White Rice - 3 Cups of Tofu - 1 Apple - 2 Cups (500ml) of water Warm Up: - Light Shadow Boxing 2 x 2 minute - Joint Rotations Round 1: - 120 second rest - Knuckle Push Ups 1 x 25 reps - Squats 1 x 34 reps - Inverted Bodyweight Row 1 x 18 reps Round 2: - 120 second rest - Knuckle Push Ups 1 x 22 reps - Squats 1 x 33 reps - Inverted Bodyweight Row 1 x 15 reps Round 3: - 120 second rest - Knuckle Push Ups 1 x 20 reps - Squats 1 x 31 reps - Inverted Bodyweight Row 1 x 12 reps Cool Down: - Stretching - Joint Rotations - 3 Cups (750ml) of milk - 3 Cups (750ml) of water Other: - 6 x 400m jog/walk (for Physical Education) - Some Skipping (for Physical Education) Notes: - Workout felt alright. Thought I could have done better to be honest. - Sleep was crappy. Hoping to make it up tonight. - Food consumption was good, as was water consumption. - An alright day, could have been better physically. Full out Rest Day tomorrow, will probably toss in some stretching. No PLP tomorrow as well.
Workout A 2012/05/19 (二０一二年五月十九日) Pre-Meal: - 2 apples - 1 blueberry bagel - 1 mug of green tea Warm Up: - Shadow Boxing 1 x 2 minute rounds - Knuckle Push Ups 1 x 21 reps (PLP) - Squats (@ BW) 1 x 21 reps (PLP) - Inverted Bodyweight Rows 2 x 10 reps (PLP) - Joint Rotations Main: - Pistol Squat (Assisted) 3 x 5 reps - Clap Knuckle Push Ups 3 x 6 reps - Overhead Press (@ Blue Band) 4 x 5 reps - Overhead Press (@ Black Band) 1 x 3 reps - Overhead Press (@ Red Band) 1 x 10 reps - Bicep Curls (@ Red Band) 3 x 12 reps - Back Flies (@ Red Band) 3 x 12 reps - Planks 2 x 60 sec Cool Down: - Stretching - Joint Rotations - Shoulder Dislocates 1 x 10 reps - 3 Cups (750ml) of 3.25% milk - 1 apple - 2 Cups (500ml) of water Notes: - Pistol squats are getting easier, and feeling stronger with them. An issue though is that when I do pistol squats with the left leg, I sometimes start to turn outwards. I think its either a flexibility issue, or balance. - Yay on Overhead Press. Feeling quite good on that. - Probably going to increase clap push ups by a set. - Shoulder Dislocates were done with a belt. - Sleep was better compared to last week - Food and water consumption is alright. Fartlek/HIIT tomorrow.
HIIT/Fartlek 2012/05/19 Pre-meal: - 1 apple - 4 cups (1000ml) of water Warm Up: - 200m jog Main: - 2k Fartlek Cool Down: - Stretching Notes: - Did my fartlek with the dog and she kicked my ass. We both start running/sprinting, and around the 200m, I'm about the stop, when I realize that my dog is still going strong, so I'm like "challenge accepted". I keep running for another 20 meters, and I want to stop, but my dog is still going, so I push on. My the 250m mark, we both stop and slow down. During my panting, my dog turns her head, looks at me, and her face is like "I can stick keep going, problem?". My dog both kicked my ass and trolled me. - Weather was good though, and the dog and I had a great time. - Sleep was good, as was food and water consumption. Had a special brunch with the family, and I estimate that I consumed over 2000 calories in meat, salads, fruit, and dessert. Tea was excellent too lol. - Overall, pretty swell day. Routine B tomorrow.
Pwned by the doggie! What an incentive to improve! I'm glad my cat just sits by the pond, watching with disdain, when I'm doing my Farmer's walks!
Workout B 2012/05/21 Pre-Meal: - 3 Cups of 3.25% milk with added Vitamin D - 3 Cups of Kellogs Corn Pops - 1 Apple - 30 min nap (yeah it's not food, but I'm sticking it here anyways). Warm Up: - Shadow Boxing 1 x 2 minute round - Joint Rotations Main: - Door Pull Ups 3 x 5 reps - Pistol Squats (Negative & Assisted) 1 x 6 reps - Pistol Squats (Assisted) 2 x 6 reps (poo) - Overhead Press (@ Red Band) 1 x 10 reps - Overhead Press (@ Blue Band) 1 x 6 reps - Overhead Press (@ Black Band) 1 x 4 reps (yay!) - Overhead Press (@ Blue Band) 1 x 6 reps - Overhead Press (@ Red Band) 1 x 10 reps - Dips 3 x 6 reps (yay!) - Standing Ab Twists (@ Blue Band) 2 x 10 reps - Push Ups (@ Wide Grip) 1 x 23 reps - Push Ups (@ Wide Grip) 1 x 13 reps Cool Down: - Stretching - Joint Rotations - 2 Cups of Chicken - 1 1/2 Cups of Sweet Potato - 2 Cups of Chopped Watermelon - 1 1/2 Blueberry Bagel Notes: - Yay on Overhead Press! - Pistols went kinda crappy. Kept twisting outwards when at the bottom, ugh. - Yay on dips. Fully Elevated, feet weren't propped up on anything. Managed to grab two tall enough stools and did full, proper dips on them. Feel like a boss haha! - Sleep was alright, food and water consumption was good. - Consumed roughly 4200 calories, 500 grams of carbohydrates, 160 grams of fat, and 200 grams of protein. Rest/PLP tomorrow.
Sup' guys. More of an informal log. Was in the workout room for our physical education class. Just did some random stuff, which I'll post below. - Deadlifts (@ 120lbs) 3 x 5 reps - Pec Flies (@ 70lbs on machine) 2 x 8 reps - Dips 1 x 6 reps - Calf Raises (@ two 30lbs dumbbells) 1 x 10 reps - Lunges (@ two 30lbs dumbbells) 1 x 10 reps Calf raises and lunges were done rushed since it was near the end of class. Sleep was alright, food consumption and water consumption was alright. Had Student Council get together and I ate more then my fair share of pizza haha. Calories come at roughly, roughly, around 4700 calories, 500 grams of carbohydrates, 190 grams of fat, and 270 grams of protein. Circuit tomorrow.
Also how are you getting such a decent protein intake? i struggle with normal food shakes to get 150g!
