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References / Sources of Information.

Gymnastic Bodies Programs

8 Weeks Out - BioForce Conditioning Course

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Previous Holo-Log

 

This Log will continue to monitor my physical training, but also my hobbies and study. Particularly interesting things I read or discover, like bits Philosophy, may be present - but really, this is my training log and habit tracker. The 4 week challenges can be used for short, quick goals.

 

Conditioning

It is difficult to give a weekly schedule, and it will likely change from time to time. As a start point, it will look like:

Mon: Stimulation Day - Conditioning

Tue: Development Day - GST Session and Work Training

Wed: High Performance Recovery Day & Stretch

Thu: GST Session and Work Training

Fri: Work Training (weight loaded walk), and Stretch if able

Sat: High Performance Recovery & Gymnastics Skill

Sun: Recuperation / Rest day.

 

Weekly Goals

- Paint 5 x Miniatures

- Spend quality time with my wife on the weekend.

- Complete University Readings / Lectures

- Write 500 words

 

Monthly Goals

- Read four books

- Complete University Assignments / Requirements

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Mon 04 Mar 19 - Stimulation Training Day

Morning HRV Score - 52 - Readiness 8 - Sympathetic

 

AM

Conditioning

Running Session - 'Monah'

2:00 at pace/ 2:00r

     - 580m (3:29 min/km)

2 x 1:00 at pace / 1:00r

     - 270m (3:29 min/km)

     - 300m (3:22 min/km)

4 x 0:45 at pace / 0:45r

     - 210m (3:37 min/km)

     - 220m (3:26 min/km)

     - 220m (3:26 min/km)

     - 220m (3:21 min/km)

6 x 0:30 at pace / 0:30r

     - 150m (3:17 min/km)

     - 150m (3:26 min/km)

     - 150m (3:24 min/km)

     - 140m (3:27 min/km)

     - 150m (3:26 min/km)

     - 150m (3:26 min/km)

 

 

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Tue 05 Mar 19 - Stimulation Training Day

Morning HRV Score - 49 - Readiness 7 - Sympathetic

 

AM

GST

- Dip Complex. 5 Sets of the following (with each iM integrated):

     - 5 Straight Bar Dips

     - 5 Reverse Straight Bar Dips

     - 5 Korean Dips

     - 5 Reverse Korean Dips

- Russian Dips - 4 x 4 - felt pretty good!

- RC PE 2 - 5 x 9 - Felt pretty good. I should look to increase reps on the first set for next time

 

Work Training Session

Deadlifts (2:00 - 2:30 rest between sets)

5 x 100kg

5 x 110kg

5 x 120kg

5 x 120kg

4 x 120kg

- Getting gassed by the end of this, hence only 4 reps. Getting back into deadlifting will take time.

 

Floor Press (1:00 rest between sets)

5 x 60kg

5 x 65kg

5 x 70kg

5 x 75kg

5 x 80kg

 

Strength Accessory:

4 Rounds for quality of:

- 10 x lying rows

- 10 x 'dead bugs'

- 12 x bench dips (with 12.5kg DB)

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Wed 06 Mar 19 - High Performance Recovery Training Day

Morning HRV Score - 52 - Readiness 8 - Sympathetic

 

AM

Warm Up - Treadmill 2km run at 1.5% incline and 12km/h

 

Tempo Intervals - Assault Bike

- 20 sets of 12s, followed by 60s recovering

- No HR monitor this morning. Intervals were in the 800+watt range because I was feeling good and morning HRV score was pretty good. A bit outside of recovery training, but I needed to get to work for a day of driving.

 

- Failed to conduct Stretch.

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Thu 07 Mar 19 - Stimulation Training Day

Morning HRV Score - 52 - Readiness 9 - Sympathetic

 

AM

Warm Up - Treadmill 2km run at 1.5% incline and 12km/h

 

GST

Hollow Body Holds - 4 x 48s - Felt better this morning. Keep grinding these

Negative Hanging Leg Lifts - 5 x 2 - Might step this up next time

Planche Leans - 4 x 30s - Work at this for a while longer

 

Work Training Session

Squats (1:30 rest between sets)

5 x 70kg

5 x 75kg

5 x 80kg

5 x 85kg

5 x 90kg

 

Shoulder Press (1:00 rest between sets)

5 x 30kg

5 x 35kg

5 x 40kg

5 x 45kg

3 x 50kg

 

Strength Accessory:

4 Rounds for quality of:

- 15 x hand release push ups

- 6 x single arm kettlebell shoulder press (12kg) each arm

- 10 x single leg lunges (with 2 x 12.5kg DB) each leg

 

Other

- Finished Atomic Habits. A very good book - because it has good information, presented well and succinctly.

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Fri 08 Mar 19 - Development Training Day

Morning HRV Score - 52 - Readiness 8 - Sympathetic

 

AM

High Resistance Intervals

- Sled Push (80kg on sled)

20 sets of:

     - 5s hard (sprint) / 50s passive recovery

 

Weight Loaded March

- 33kg

- 8km

     - final 2.5km was shuffling / walking

     - pace was ~10:30 min/km until final 2.5km where it dropped - overall average pace for the 9km was 9:30

 

Other

- Started Dare to Lead - a good book so far. The analogy of trust was very good. I suspect there will be plenty of bookmarks for this one.

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Sat 09 Mar 19 - High Performance Recovery Training Day

Morning HRV Score - 69 - Readiness 4 - ParaSympathetic

Score is much higher, but today I transitioned from standing at my desk to lying on the couch for the reading. Readiness score aligns to how I felt

 

Tempo Intervals

- Assault Bike

20 sets of:

- 12s work / 48s rest

- averaged 650 - 750 watts for each work interval. Total work was ~155 calories. 

Felt better afterwards and decided to leave it at this given my HRV

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Sun 10 Mar 19 - Rest / Regeneration Day

Morning HRV Score - 72 - Readiness 3 - ParaSympathetic

Very high score - told me I was in deep recovery mode. Possibly flow on from transitioning to lying for the reading (which results in higher HRV).

 

Complete rest day based on HRV

 

Weekly Review

Got a fair amount of reading done (and listening!) so happy with that progress. 

Painting wise, I managed to get a lot done on the weekend. No finished models (although the Deep Madness monsters could be considered finished for table-top purposes), but worked on a heap of stuff - and practices some different techqniques like True Metallic Metals (TMM) on my Skaven. Did a lot of airbrushing too, which is improving my understanding of that skill. It can be very helpful when done right - or not really save any time (or even reduce time) if not planned or done well.

 

Physical Training was good - but not as much stretching as I ideally want. Matching my work tempo with my ideal timeline will be something I need to monitor for a while, until I understand what the true realm of the possible is.

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Mon 11 Mar 19 - Stimulation Training Day

Morning HRV Score - 69 - Readiness 7 - Para-Sympathetic

 

AM

Conditioning

Running Session - 'Monah'

2:00 at pace/ 2:00r

     - 540m (3:40 min/km)

2 x 1:00 at pace / 1:00r

     - 280m (3:34 min/km)

     - 280m (3:32 min/km)

4 x 0:45 at pace / 0:45r

     - 200m (3:45 min/km)

     - 220m (3:27 min/km)

     - 220m (3:26 min/km)

     - 220m (3:26 min/km)

6 x 0:30 at pace / 0:30r

     - 140m (3:28 min/km)

     - 130m (3:47 min/km)

     - 140m (3:34 min/km)

     - 140m (3:31 min/km)

     - 140m (3:40 min/km)

     - 140m (3:38 min/km)

 

Slower than last week, but HR effort the same

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2 hours ago, Mikey Fitpants said:

What are morning HRV scores?

 

How are you doing the run session? Are those readings off a treadmill somehow?

 

Hey mate,

 

HRV = Heart Rate Variability. Check out https://elitehrv.com/ for more info.

 

The run sessions are using a Garmin Fenix 5 - but any Garmin (or equivalent) sports watch should be able to do the same thing. The Forerunner is a great watch for running, and much cheaper.

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Tue 12 Mar 18 - Development Day (although work disrupted it - so probably closer to Stimulation level of activity)

Morning HRV Score - 66 - Readiness 8 - Para-Sympathetic

 

AM

Warm Up - Treadmill 2km run at 1.5% incline and 12km/h

 

GST

Ring Rows - 12, 9, 9, 9, 9 - Getting better.

Planche Leans - 4 x 30s - Filmed - submit for review

- Dip Complex. 5 Sets of the following (with each iM integrated):

     - 5 Straight Bar Dips

     - 5 Reverse Straight Bar Dips

     - 5 Korean Dips

     - 5 Reverse Korean Dips

 

AOCP

Bench Press 

5 x 60 kg

5 x 65 kg

5 x 70 kg

5 x 75 kg

5 x 80 kg

 

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Wed 13 Mar 18 - High Performance Recovery Training Day

Morning HRV Score - 69 - Readiness 8 - Para-Sympathetic

 

AM

Warm Up - Treadmill 2km run at 1.5% incline and 12km/h

 

Tempo Intervals

- Assault Bike

20 sets of:

- 12s work / 60s rest

- averaged 790+ watts (mostly in the 800 range) for each work interval. 

Went harder because of good recovery score. 

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Thu 14 Mar 18 - Stimulation Day

Morning HRV Score - 74 - Readiness 7 - Parasympathetic - My baseline is starting to move/adjust now I have had several lying down readings

 

AM

Warm Up - Treadmill 2km run at 1.5% incline and 12km/h

 

GST

Hollow Body Holds - 4 x 48s - Keep grinding

Wrist Work - 5 sets of:

- 5 x Wrist Push-Ups

- 5 x Wrist Rocks

- 5 x Fingertip Push-Ups

- 5 x Lean Wall First-Knuckle Push-ups

Negative Hanging Leg Lifts - 4 x 3 - Stepped it up and it was tougher. Good!

 

AOCP

Squats (1:30 rest between sets)

5 x 60kg

5 x 70kg

5 x 75kg

5 x 80kg

5 x 85kg

 

Shoulder Press (1:00 rest between sets)

5 x 40kg

5 x 40kg

5 x 42.5kg

3 x 50kg

3 x 42.5kg

 

Strength Accessory:

4 Rounds for quality of:

- 15 x hand release push ups

- 6 x single arm kettlebell shoulder press (12kg) each arm

- 10 x single leg lunges each leg

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Fri 15 Mar 19 - Development Training Day

Morning HRV Score - 68 - Readiness 10 - Para-Sympathetic

 

AM

High Resistance Intervals

- Sled Push (90kg on sled)

20 sets of:

     - 5s hard (sprint) / 50s passive recovery

 

Weight Loaded March

- 33kg

- 8km

     - final 3km was shuffling / walking

     - pace was ~09:50 min/km until final 3km where it dropped - overall average pace for the 9km was 9:30

 

Other

- Finished Dare to Lead. Enjoyed it, and it had some interesting points that challenged some of my beliefs

- Finished A guide to the Good Life. Finally read this book. Great - beautiful in its simplicity and explanation of stoicism and application to the modern world.

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Oh, I didn't realize you were back with another holo-log.   Following along again :) 

 

On 3/6/2019 at 6:14 AM, tracer-actual said:

 

     - 5 Straight Bar Dips

     - 5 Reverse Straight Bar Dips

     - 5 Korean Dips

     - 5 Reverse Korean Dips

What does reverse in this case mean?  I have always used the terms Korean Dips and Reverse Straight Bar Dips interchangeably. Is it in reference to the grip?

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On 3/16/2019 at 1:28 PM, WhiteGhost said:

Oh, I didn't realize you were back with another holo-log.   Following along again :) 

 

What does reverse in this case mean?  I have always used the terms Korean Dips and Reverse Straight Bar Dips interchangeably. Is it in reference to the grip?

Hey @WhiteGhost

 

Thanks, it is good to be back and tracking progress again. Yep, reverse just means reverse the grip, so in this instance the palms would be facing forward on the straight bar - whole new dynamic when you do so.

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Sat 16 Mar 19 - Nope...

 

Wow, was I sick today... don't want to repeat that again. Missed training, and pretty much most of the morning. Started to feel ok in the afternoon but just relaxed instead of doing anything (not that I was capable!).

Didn't eat all day but stomached some wraps for dinner...

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Sun 17 Mar 19 - Recovery

Morning HRV Score - 62 - Readiness 7 - Sympathetic

 

Didn't do anything, just to recover from yesterday.

Sympathetic Nervous System activation aligns to fighting off a bug really...

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Mon 18 Mar 19

Morning HRV Score - 73 - Readiness 8 - Para-Sympathetic

 

AM

Conditioning

Running Session - 'Monah'

2:00 at pace/ 2:00r

     - 600m (3:21 min/km)

2 x 1:00 at pace / 1:00r

     - 300m (3:23 min/km)

     - 300m (3:20 min/km)

4 x 0:45 at pace / 0:45r

     - 220m (3:29 min/km)

     - 210m (3:30 min/km)

     - 210m (3:32 min/km)

     - 220m (3:29 min/km)

6 x 0:30 at pace / 0:30r

     - 140m (3:34 min/km)

     - 140m (3:36 min/km)

     - 130m (3:47 min/km)

     - 130m (3:44 min/km)

     - 130m (3:43 min/km)

     - 140m (3:39 min/km)

Much faster initial 3 or so intervals today, paid for it with slower 0:30s. Happy though - hard session, good training

 

I am going to instigate a daily rating, taken from Elite Minds. Did I do the best I could today? If so, it is a win, if not then a loss. Goal is six or less losses per month, with never having two losses in a row. 

 

Daily Victory

- Win

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Tue 19 Mar 19 - Development Training Day

Morning HRV Score - 71 - Readiness 9 - Para-Sympathetic

 

AM

GST

- RC PE 2 - 12, 12, 9, 9, 9 - Continuing to improve here. Keep it up! 80% consistantly is king (Elite Minds).

- Russian Dips - 4 x 4 - Still felt good, but I need to get my form checked. Filmed for some feedback

- Planche Leans - 4x30s - Feeling stronger, and as good as last time I did these. Grind away. 80%, consistantly applied, will win.

 

Work Training Session

Deadlifts (2:00 - 2:30 rest between sets)

3 x 110kg

3 x 130kg

3 x 135kg

3 x 135kg

3 x 110kg

- Second set of 135kg was taxing so dropped it back for last set

 

Floor Press (1:00 rest between sets)

3 x 70kg

3 x 75kg

3 x 80kg

3 x 85kg

3 x 90kg

Pretty happy with where my strength is at for minimum weight lifting. I remember years ago getting 3 reps of 90kg was a huge accomplishment! Now it seems the baseline. Nice to reflect upon.

 

Strength Accessory:

3 Rounds for quality of:

- 12 x Single Arm Rows (each arm) - 15kg DB

- 10 x Rope Heaves

- 10 x Double Leg Bridge Calf Extensions (like from the Single Leg Squat series of Gymnastic Bodies), done with a foam roller.

 

Other

- Did more painting this morning before work (nice and early, before anyone was awake). Good drills and a nice habit to continue to build. Like most things, it can be difficult to get started, but once going it is fun. Working on two-brush blending has been unique and actually quite exciting.

 

Daily Victory

- Win - but, whilst I could say I did my best, I think it is important to reflect on what you wanted to achieve otherwise it is aimless. Which means better weekly planning to understand what I want to achieve. For example, I've wanted to re-introduce KB Swings in the evenings but didnt today - so is that a Win? Or because I forgot, is it fine? I spent quality time with the family instead - so that is a win? I don't need to over-complicate this, but do need to reflect on everything I know I want to achieve and honestly ask if I won the day.

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Wed 19 Mar 18 - High Performance Recovery Training Day

Morning HRV Score - 69 - Readiness 10 - Para-Sympathetic

 

AM

Warm Up - Treadmill 2km run at 1.5% incline and 12km/h

 

Tempo Intervals

- Assault Bike

22 sets of:

- 12s work / 60s rest

- averaged 800+ watts (mostly in the 800 range) for each work interval. 

- Trained at what I would consider a 'stimulation' level of training, because of good recovery score. Increased the volume as a result.

 

GST

Quadraped movement series, 20m up and back of each, rested 2 minutes, then went again.

 

Daily Victory

- Win - Had some great fun with my son.

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Thu 22 Mar 19 - Stimulation Day

Morning HRV Score - 69 - Readiness 9 - Sympathetic

 

AM

GST

Hollow Body Holds - 4 x 48s - Keep grinding

Negative Hanging Leg Lifts - 4 x 3 - Went well, keep at it

 

Only quick GST session before work

 

AOCP

Squats (1:30 rest between sets)

3 x 80kg

3 x 82.5kg

3 x 85kg

3 x 87.5kg

3 x 92.5kg

 

Shoulder Press (1:00 rest between sets)

3 x 35kg

3 x 40kg

3 x 42.5kg

3 x 50kg

3 x 52.5kg

 

Strength Accessory:

3 Rounds for quality of:

- 12 x Goblet Squats (16kg KB)

- 10 x Band resistance push ups

- 10 x Glute Bridge Leg 'running' (raising each leg with bent knee from the ground, while maintaining a glute bridge with shoulders on the ground)

 

Daily Victory

- Win today. I did my GST work, and I didn't shy away from any of my AOCP training. Good numbers, getting better. Plus, I worked honestly and hard at all my other responsibilities. Today was a great example of a win - nothing exceptional, but everything moved towards being better.

The only thing I didn't do, and is a loss, is set-up my KB and do swings. I need to find a suitable location in my new house. This might just be the Garage.

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Fri 23 Mar 19 - Development Training Day

Morning HRV Score - 69 - Readiness 9 - Sympathetic

 

AM

High Resistance Intervals

- Sled Push (90kg on sled)

22 sets of:

     - 5s hard (sprint) / 50s passive recovery

 

Weight Loaded March

- 33kg

- 6km

     - shuffled the whole way - sustained 08:28 min average pace. 75 left foot strikes shuffling, 50 left foot strikes walking. Was good!

 

Daily Victory

Win

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On 3/21/2019 at 2:55 PM, tracer-actual said:

10 x Glute Bridge Leg 'running' (raising each leg with bent knee from the ground, while maintaining a glute bridge with shoulders on the ground)

Cool, I had never seen this one before.  Another exercise I can add to my arsenal :) 

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