tracer-actual Posted September 18, 2017 Author Report Share Posted September 18, 2017 Saturday 16 Sep 17 Physical Training AM - V-ups and Jefferson Curls (25kg) - 5x20 - (Kaizen - Nil, just sustaining 5x20 for a while until endurance builds) - SL PE7 and iM - 4x10 (Kaizen - did a fifth set of 8 reps) - sPL PE4 and iM - 5x30s each arm (Kaizen - nil) - Dislocates with a band - 3 sets of 5, nice and slow. - MN PE6 with no iM (no stall bars) - 5 x 1 - to supplement no iM, did each set every 30 seconds - compression is getting better - Pike Pulses - 5x10, resting as required between. Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28, 28R, 28L, 28, 28, 28R, 28L, 28 - 04:44 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 18, 2017 Author Report Share Posted September 18, 2017 Sunday 17 Sep 17 Physical Training AM - Push-ups and iM (4kg) - 5x20 (Kaizen - final set was 21 reps) - RC PE2 and iM - 4 x 12 (Kaizen - extra set of 5 reps) - still tough - sPL PE3 and iM - 5x80 - Dislocates with a band and a 2kg weight - 3 sets of 5, nice and slow. - HBP PE3 and iM (3kg) - 5 x 7 (Kaizen - all sets 7 reps) Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28, 28R, 28L, 28R, 28L, 28R, 28L, 28 - 04:44 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 18, 2017 Author Report Share Posted September 18, 2017 Monday 18 Sep 17 Physical Training AM Circuit Start with Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28, 28, 28, 28, 28, 28, 28, 28 then onto the C2 rower, doing 20 intervals of 20 seconds work, with 10 seconds rest. Minimum distance to achieve is 100m. Once you don't achieve it, you owe the remainder of the intervals in multiples of 10 as burpees - but you still do all the intervals. I got to number 10, which was 99m, so I owe Jack 110 burpees. then onto 21-15-9 of: 40kg Squats with a push-press Burpees 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
WhiteGhost Posted September 19, 2017 Report Share Posted September 19, 2017 7 hours ago, tracer-actual said: so I owe Jack 110 burpees That's a lot of burpees Quote HUNTER OF ALL THINGS SHINY Intro Thread Challenge Log Bodyweight Exercise Library Recipe Book Shuffle Club Level 2 Ninja Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11 Link to comment
tracer-actual Posted September 19, 2017 Author Report Share Posted September 19, 2017 4 hours ago, WhiteGhost said: That's a lot of burpees Oh yes Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 21, 2017 Author Report Share Posted September 21, 2017 Tuesday 19 SEP 17 Physical Training AM - Push-ups and iM (4kg) - 5x20 (Kaizen - first and final sets were 21 reps) - V-ups and Jefferson Curls (25kg) - 5x20 - (Kaizen - Nil, just sustaining 5x20 for a while until endurance builds) - SL PE7 and iM - 4x10 (Kaizen - did a fifth set of 9 reps) - Dislocates with a band - 3 sets of 5, nice and slow - sPL PE4 and iM - 5x30s each arm (Kaizen - nil) - Pike Pulses - 5x10, resting as required between. Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28, 28R, 28L, 28, 28, 28, 28, 28 - pretty tired from yesterday - 04:45 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 21, 2017 Author Report Share Posted September 21, 2017 Wednesday 20 Sep 17 Physical Training AM - Push-ups and iM (4kg) - 5x20 (Kaizen - first, second last and final sets were 21 reps) - RC PE2 and iM - 4 x 12 (Kaizen - extra set of 6 reps) - still tough - FL PE4 and iM - 4x48 - (Kaizen - worked a 5th set of 32 reps at the end) - same same, but better after not doing it for a week - Dislocates with a band, then worked on HandStand PE1 iM with a solid bar (found one!) for a bit. Felt good, and slowly worked the hands closer together. - HBP PE3 and iM (3kg) - 5 x 7 (Kaizen - nil) - stay on 5 sets of 7 for a few more. Felt good today though! Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28, 28R, 28L, 28R, 28L, 28R, 28L, 28 - 04:44 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 21, 2017 Author Report Share Posted September 21, 2017 Thursday 21 Sep 17 Physical Training AM GST - Push-ups and iM (4kg) - 5x20 (Kaizen - first and final sets were 21 reps) - SL PE7 and iM - 4x10 (Kaizen - did a fifth set of 9 reps) - V-ups and Jefferson Curls (25kg) - 5x20 - (Kaizen - Nil, just sustaining 5x20 for a while until endurance builds) - sPL PE4 and iM - 5x30s each arm (Kaizen - nil) - MN PE6 with no iM (no stall bars) - 5 x 1 - to supplement no iM, did each set every 30 seconds - compression is slowly building, but today the front of the shoulders were strained. Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28, 28R, 28L, 28R, 28L, 28R, 28L, 28 - 04:45 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 23, 2017 Author Report Share Posted September 23, 2017 Friday 22 Sep 17 Physical Training AM GST - Push-ups and iM (4kg) - 5x21 (Kaizen - all sets 21 reps) - its cool that this just keeps growing. How good would it be to reach 5 sets of 30?!? - RC PE2 and iM - 4 x 12 (Kaizen - extra set of 7 reps) - still tough - sPL PE3 and iM - 5x80s - Worked on Hand-Stand PE1 iM with a solid bar for a bit. Five sets, slowly moving the hands closer together - HBP PE3 and iM (3kg) - 5 x 7 (Kaizen - nil) - stay on 5 sets of 7 for a few more. Felt good today though! Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28, 28R, 28L, 28R, 28L, 28R, 28L, 28R - 04:44 - That was seven sets single arm. Build it up to 10, then stay on it for a while, then hit 32kg. 1 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 24, 2017 Author Report Share Posted September 24, 2017 Saturday 23 Sep 17 Physical Training AM GST - Push-ups and iM (4kg) - 5x21 (Kaizen - 1st set was 22 reps) - SL PE7 and iM - 5x10 (Kaizen - nil) - work this for a while - V-ups and Jefferson Curls (25kg) - 5x20 - (Kaizen - Nil, just sustaining 5x20 for a while until endurance builds) - sPL PE4 and iM - 5x30s each arm (Kaizen - nil) - MN PE6 with no iM (no stall bars) - 5 x 1 - to supplement no iM, did each set every 30 seconds Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L - 04:44 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 24, 2017 Author Report Share Posted September 24, 2017 Sunday 24 Sep 17 Physical Training AM Circuit with Jack - As a team, complete the below in order, working at a 1:1 ratio. With a constantly running clock, run 400m every 4 minutes. - 400 mountain climbers - 300 DB Snatch (22.5kg) - 200 Mil Press (20kg) - 200 burpees We took about 63 mins. Did 16 runs Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 26, 2017 Author Report Share Posted September 26, 2017 Monday 25 Sep 17 Physical Training Rest day. PM Simple/Sinister KB Swings. Sets of 10 - 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L - 04:44 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 26, 2017 Author Report Share Posted September 26, 2017 Tuesday 26 Sep 17 Physical Training AM GST - Push-ups and iM (4kg) - 5x21 (Kaizen - 1st and 2nd sets were 22 reps) - V-ups and Jefferson Curls (25kg) - 5x20 - (Kaizen - Nil, just sustaining 5x20 for a while until endurance builds) - I don't know how true it is, but I feel like my compression is getting better - RC PE2 and iM - 4 x 12 (Kaizen - extra set of 8 reps) - still tough - HBP PE3 and iM (3kg) - 5 x 7 (Kaizen - nil) - stay on 5 sets of 7 for a few more. Still good, stick at this scheme for a while longer - SL PE7 and iM - 5x10 (Kaizen - nil) - work this for a while - sPL PE4 and iM - 5x30s each arm (Kaizen - nil) Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L - 04:44 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 30, 2017 Author Report Share Posted September 30, 2017 Wednesday 27 Sep 17 Physical Training AM Murph with ~8kg of gear on -1600m run - 100 heaves - 200 push ups - 300 squats - 1600m run partition the heaves, push ups and squats however you want (I did 20 times of 5 heaves, 10 push ups, 15 squats) - about 45:00 - man, doing it at 0830 when it had gotten hot was a mistake Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 30, 2017 Author Report Share Posted September 30, 2017 Thursday 28 Sep 17 Physical Training AM GST - Push-ups and iM (4kg) - 5x21 (Kaizen - 1st, 2nd and 3rd sets were 22 reps) - FL PE4 and iM - 4x48 - (Kaizen - worked a 5th set of 36 reps at the end) - HBP PE3 and iM (3kg) - 5 x 7 (Kaizen - nil) - stay on 5 sets of 7 for a few more. Still good, stick at this scheme for a while longer - sPL PE3 and iM - 5x80s - practiced some forward leans in preparation for the next element. Doing little bits of around 5-10 seconds during the entire thing. Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L - 04:44 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 30, 2017 Author Report Share Posted September 30, 2017 Friday 29 Sep 17 Physical Training AM GST - Push-ups and iM (4kg) - 5x21 (Kaizen - 1st, 2nd, 3rd and 4th sets were 22 reps) - V-ups and Jefferson Curls (25kg) - 5x20 - (Kaizen - Nil, just sustaining 5x20 for a while until endurance builds) - SL PE7 and iM - 5x10 (Kaizen - nil) - work this for a while - sPL PE4 and iM - 5x30s each arm (Kaizen - nil) - Worked on Hand-Stand PE1 iM with a solid bar for a bit. 8 Sets of 10 seconds total. Two on each hand width, moving slowly closer. - MN PE6 with no iM (no stall bars) - 5 x 1 - to supplement no iM, did each set every 30 seconds Simple/Sinister KB Swings. Sets of 10 - 28, 28, 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L - 04:46 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted September 30, 2017 Author Report Share Posted September 30, 2017 Saturday 30 Sep 17 Physical Training PM Circuit - For 15:00 mins, - 300m Row - 5 x Renegade Man Makers (2x16kg Dumbbells) - Got 5 rounds and 116m of a row out. Those are heavy weights for the man makers! Front Split Stretch Course afterwards. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted October 2, 2017 Author Report Share Posted October 2, 2017 Sunday 01 Oct17 Physical Training PM Handstand work - Wrist Exercises - Wrist stretches warm up - Wrist Push-Up SE4 - 5x5 - Wrist Rocks SE4 - 5x5 - Fingertip Push-Ups SE3 - 5x5 - First Knuckle Push-Ups - PE1 - 5x5 - HS1 PE1 iM, PE2, iM, PE3 iM and PE4 iM - a number of sets of each, really working the shoulders Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted October 2, 2017 Author Report Share Posted October 2, 2017 Monday 02 Oct 17 Physical Training AM GST - Push-ups and iM (4kg) - 5x22 (Kaizen - all sets 22 reps) - RC PE2 and iM - 4 x 12 (Kaizen - extra set of 9 reps) - adjusted for the new iM timings of 15 seconds per side. More difficult and I cant keep the tempo of reps after the 2nd set. Consider going back a rep scheme to firm this up. - FL PE4 and iM - 4x48 - (Kaizen - worked a 5th set of 37 reps at the end) - HBP PE3 and iM (3kg) - 5 x 8 (Kaizen - went to sets of 8) - sPL PE3 and iM - 5x80s - practiced some forward leans in preparation for the next element. Doing little bits of around 5-10 seconds during the entire thing. Simple/Sinister KB Swings. Sets of 10 - 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L - 04:44 - All single arm for 28kg. Felt good Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted October 3, 2017 Author Report Share Posted October 3, 2017 Tuesday 03 Oct 17 Physical Training PM Circuit 10 times of: - 10 burpees - 10 KB Swings (24kg) - 20 butterfly situps - lunge walk with 24kg KB up and back along the mat - 200m row - took about 40-45mins, no exact time. Very hot though, it was a struggle. Emotional. Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted October 4, 2017 Author Report Share Posted October 4, 2017 Wednesday 04 Oct 17 Physical Training PM GST - Push-ups and iM (4kg) - 5x22 (Kaizen - 1st set was 23 reps) - V-ups and Jefferson Curls (25kg) - 5x20 - (Kaizen - Nil, just sustaining 5x20 for a while until endurance builds) - SL PE8 and iM - 5x8 (Kaizen - stepped up from PE7) - sPL PE5 and iM - 4x24s each arm (Kaizen - stepped up from PE4) - Good challenge Simple/Sinister KB Swings. Sets of 10 - 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L - 04:46 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted October 5, 2017 Author Report Share Posted October 5, 2017 Thursday 05 Oct 17 Physical Training PM Circuit 3x (400m row and 15x15kg slam balls). 3:00 rest between each - 1:59 - 1:59 - 1:48 Then Middle Split Stretch Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted October 6, 2017 Author Report Share Posted October 6, 2017 Friday 06 Oct 17 Physical Training AM GST - Push-ups and iM (4kg) - 5x22 (Kaizen - 1st and 2nd sets were 23 reps) - RC PE2 and iM - 5 x 9 (Kaizen - nil) - dropped back a rep scheme in order to maintain the tempo in the reps. Still challenging, because of the tempo - HBP PE3 and iM (3kg) - 5 x 8 (Kaizen - additional set of 1 rep) - sPL PE4 and iM - 5x30s each arm (Kaizen - nil) - Now I've moved on to PE5 for this element, I'll keep some PE4 practice in my upper body days... like today. Simple/Sinister KB Swings. Sets of 10 - 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L, 28R, 28L - 04:46 Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted October 7, 2017 Author Report Share Posted October 7, 2017 Saturday 07 Oct 17 Physical Training PM Circuit 20-15-10-5 Bench Dips Heaves Box jumps Then straight into ten times of: 5 X need ball toss and run (I did 40kg sled push X2 laps instead) 10 X pushups 15 X KB swings (did single arm with 20kg) - 34 mins Then Thoracic Bridge Stretch... well, the first third of it (equipment required afterwards made it untenable) Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
tracer-actual Posted October 9, 2017 Author Report Share Posted October 9, 2017 Sunday 08 Oct 17 Rest Quote Race - Human Class - Jedi / Sentinel Level - 4 / 0.5 Battle Log: Holo-Log Current Challenge: Nil Link to comment
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