Milo's Log File

[godjira1]

Well, am not Milo but am generally a big fan of progressive training philosophies.

 

Super quick intro: am currently 39yo/M. Was in very good shape in my early years, where I competed in judo thru my high school days, and went to Officer School in the military after. In college though, started to deteriorate but still had good metabolism then. Subsequently spent 10 years in a cut-throat business where I flourished professionally and financially, but at the expense of my health. An insurance health check turned up so many red flags it wasn't funny, and I decided to take drastic steps to change my focus in life. Today, I generally eat well, drink very sensible amounts of alcohol, sleep alright (though I suspect I could do better here). I have rediscovered grappling, and had moderate success in competition at my age, and also run/lift on a regular training program. I have a roadmap to become (even more) kickass, and this is that story (hopefully). 

 

Objectives for May 2017

Starting Stats: 71kg, 15.1% bf, 53 RHR. <interesting how quickly it fell apart with just a cheat fortnight! I was 68kg, 14.3%, 49RHR just 2 weeks ago...>

 

Fitness:

Strength Focus. 2-3 days weights. A: SQT, OHP, Pullups. B: Bench Press, Deadlifts, Loaded Carries. 

BJJ Focus: X/SLX/Shin on Shin. Spiderman-type passes. Brabo/Darce chokes + Nearside Armbar.

Endurance: None for this month except for weekly badminton + weekly 5km slow run. 

Injury Rehab: No pushups until wonky left wrist is fixed. No squats and deadlifts on same day to keep my piriformis syndrome at bay. 

 

Others:

Get back to my Duolingo min 1x daily on Portuguese.

Read the Stoic Meditations daily. 

 

Diet: 

Eat normally.

 

3rd May 2017

Shifting things around due to a fund-raiser dinner tonight. 

Fitness: 

Did my 1hr of badminton, doubles today. was in pretty good form though my service sucks hard. warm up with that next week.

Weights: Bench Press 65kg x 3 x 7. Just doing the program. Wasn't tough. Pullups 13, followed by 11 after 3 min rest. Next session > 14 followed by AMRAP after 3 min. 

 

Others: 

Did 2x duolingo. Read 1 chapter of stoic med. 

 

Verdict: Done!

[godjira1]

4th May 2017

 

Diet: Last night was a big drinking night. Did some tequila shots and vodka shots somewhere in there and was a complete mess... got home at 5am and woke up at noon. Was not human. Despite that I ate quite normally and drank crazy amounts of water. 

 

Others: Managed to do 2x Duolingo. Read 1 chapter of stoic med. 

 

Fitness: Light light day... I did 10 1h Kettlebell Swings each side, every minute on the minute (EMOM) for 15mins => 300 KB Swings in total. Was using a light 12kg today. Finished with 50 sit-ups. 

 

Verdict: This was going to be a washout in so many ways but I reckon the non-crazy re-feeding and the 300KB Swings made it kinda ok. 

 

5th May 2017

 

Diet: Sensible all day, with a nice tapas dinner planned to end it. If I don't do anything stupid it will be fine. 

 

Others: Duolingo x2. Stoics x1. Today's Be Ruthless to the Things That Don't Matter (aka the subtle art of not giving a f**K) resonates a lot with me. We will have a lot more time for doing the things we have to do, or enjoy, if we don't waste time contemplating/worrying/bitching about things we can't change, or even surrendering to the negative emotions. 

 

Fitness: 1.5hours with weights today. 80kg x 3 x 7 for squats... still building up, be patient, make sure the piriformis crap doesn't come back. 55kg x 3 x 3 for OHP (this is a heaviest weight lifted PR, but not a 1RM PR). Pullups +15kg x 3 x 5. This was hard. For the finisher, I did 20 KB swings EMOM x 15mins with a 20kg... was pretty shot by the end. 2 x 50 sit ups to end the session. 

 

Verdict: Enjoy the rest day tomorrow (fitness-wise), take the kids out for dinner (one of their birthdays), and chill out possibly with a iTunes movie or something. 

 

[godjira1]

6th May 2017:

 

ate 4k calories between my cousin's wedding and my kid's birthday dinner (we had korean bbq meats). Guess it really was a cheat day! Managed to get in my duolingo and readings though. 

 

7th May 2017

Fitness: Bench Press 3 x 5 x 72.5kg. Deadlift 1 x 5 x 105kg. 1 Round of Skipping Rope for 11mins. Quick workout today but I did what I set out to do. 

 

Others: Did my reading. Ironically stoics was about resisting temptation today. 

 

Diet: overate a little today, but nothing too crazy. 

 

8th May 2017

Fitness: 1.5hrs bjj. Simple techniques with a twist. And lots of rolling. Then finished with 5x sets of: 20kb swings @ 24kg, 20 situps. 

 

Others: did 4x duolingo. 

 

Diet: adhoc restriction after the wkend binge. I had about 1.8k calories total... went to bed hungry but o well. 

 

9th May 2017

Fitness: 1.5hrs bjj. Some high guard stuff with strategy pointers. I don't play it much but good to know. Was sharp today in sparring though got carelessly caught in a key lock from top side... 

 

Others: did 1xduolingo. Finished the Year of living Danishly. Fascinating book and am looking forward to my trip in the fall.

 

Diet: Was prob well over on the day, it was a friend's birthday dinner and I had 3 glasses of wine and 2 cognacs to finish...Alcohol detox the rest of the week. 

 

10th May 2017

Fitness: Deadlift 1x3 @ 117.5kg. OHP: 3x7 @ 47.5kg.

 

Others: did just 1x duo lingo. 

 

Diet: Just nothing crazy. 

[godjira1]

11th May 2017

Fitness: Squat 3x5 @ 92.5kg. Pullups: 12, 10, 11. Was meant to be 3 x 12, but my forearms and traps were somehow aching from OHPs yesterday. Unwise, I should have just skipped it because I might have rekindled my left tennis/golf elbow. Hopefully slathering it with Voltaren will do the trick.

1hr Badminton after. I was unfortunately quite average today. Evening: did a 40min Maffetone run (for me it's keeping target HR around 140) and covered 6.4km

 

Others: Did 3x duo lingo today.

 

Diet: Hmm. Probably too much dessert but I ran it off.  

 

12th May 2017

Fitness: Did no gi at lunchtime today, turned out to be a wrestling class, so great workout plus I was on fire today heh heh. Did a 45min Pocket Yoga session, Desert/Intermediate. Not my strong suit, yoga, so it was quite challenging. 

 

Others: Did 1x duo lingo. 

 

Diet: Had a big lunch with Osso Bucco (which was good), and Tiramisu (not so wise). 

 

It's rest day tomorrow and then weights on Sunday morning. 

 

13th May 2017: rest day physically. Did 2x duolingo. Spent most of the day reading. Ate normally (ie goldilocks). 

 

14th May 2017:

Fitness: Squats 3x3 @ 102.5kg. Bench Press 3x3 @ 81.5kg. OHP 3x5 @ 51kg. Pullups 3x5 @ +15kg. 

 

Others: duolingo x1. Watched a good movie Hidden Figures. ; Diet: lotsa protein!!!

[godjira1]

New week new post. 

 

15th May 2017.

Did 1.5hrs of BJJ at lunchtime. Was in pretty good form. Ate probably a bit too much though (like 200-300 calories over maintenance by my estimate) oh well. 2xDuolingo. 

 

16 May 2017:

2hrs of BJJ at lunchtime. Lotsa standup today so I am beat. Foodwise looks like all a-ok, big lunch but I needed that refuel. 2xDuolingo. 

 

17 May 2017:

Pullups: 3 x 12 @ BWT. Bench Press: 3 x 7 @ 67.5kg. 5km treadmill pace run at 12.9kph, 166bpm HR. Move up to 13.0 next. 

 

Did 2x duolingo. 

 

18 May 2017

SQT: 3x7 @ 85kg. OHP: 3x3 @ 56.5kg. DL: 1x7 @ 100kg. 45min Pocket Yoga (Desert, Intermediate).

3x duolingo today. 

Probably went overboard with the protein/calories!!!

 

19th May 2017

Nogi. Was almost a greco roman clinch class so i am completely wiped out. Managed to put together 4 sets of: 20 kb swings @ 24kg, 20 situps, 20 pushups,  4 2+m broad jumps, 20 skater jumps. 

3x duo lingo. 

 

It is rest day tomorrow - will need it as Sunday gonna be weights again. 

 

*Did a 10km maffetone run after dinner (cos I ate 12 pieces of sushi and had a choc cake after). 1:03:11, 140bpm. Haven't done a 10km time trial in a while, shall do 1 in june. 

 

20th May 2017: Ate way too much. Tomorrow needs to be a Low Cal day. 

 

21st May 2017:

Front Squats 3x5 @ 72.5kg. Bench Press 3x5 @ 75kg. Weighted Pullups 3x4 @ +15.5 (failure at 5 reps for all 3 sets, maybe i was just fat today!!! Retry next time we do pullups). Deadlifts 1x5 @ 110kg. 4 x (4x10m) shuttle run. 

[aishah hope]

Cheering you on!

[godjira1]

22nd May 2017

 

Fitness: Evening BJJ. Great class/energy, lots of visitors in town. 

Language: Did 2xDuolingo.

Diet: 2k Total Calories today limit

"It's not about you" The Ancient One to Doctor Strange.

 

23rd May 2017

 

Fitness: 2 hours of BJJ at lunchtime. Lotsa drills...

Language: 2xDuolingo

Diet: 2k Total Calories limit.

 

24th May 2017

 

Fitness: 3x13 pullups at BWT. 3 sets of 1 Power Clean to 7 OHP at 45kg (the rack was in use...). 5 x 3 Jump Squats AS HIGH AS POSS with 11kg Sandbell. 1hr Badminton. 

Language: 4xduolingo

Diet: ate normally today. 2.5k calories by my reckoning. 

 

25th May 2017

Fitness:

1) Front Sqt 3x7 at 65kg.

2) Bench Press 3x3 at 83kg. 

3) Deadlift 1x3 at 122.5kg. 

4) 2x50 situps to finish

Woke up feeling pretty crappy, sore throat coming on I suspect. But went to my garage gym and trudged thru what was programmed except for the finisher where I did a truncated version. Shall drink loads of water and vit c/zinc today and see if i can avoid falling sick. 

Language: 4xduolingo. 

 

26th May 2017

Fitness: lunchtime nogi session. 4 hard rolls. Rest day tomorrow.

Language: 3xduolingo

 

27th May 2017

Fitness: REST... But I decided to bring forward some strength work programmed for tomorrow morning and do some power stuff tomorrow instead.

1) Squats 3 x 5 at 95kg

2) OHP 3 x 5 at 51.5kg

Language: 2xduolingo

 

28th May 2017

Fitness:

some power work in the AM

1) Pullups 3 x 5 with 15kg. 

2) 10 x (4x10m) shuttle run. 

3) 5 x L/R 1h KB 1Swing, 1Clean, 1Snatch. 20kg KB. 

evening

10km Maffetone run. 59:27, 142bpm. Felt nice and easy. Do 11km next time around. 

Language: 3xduolingo

 

[godjira1]

New week! Weights de-load week so no strength training until next Sunday. Will do more endurance type work this week (KB Swings, Skipping, Running). 

 

29th May 2017

Fitness: BJJ at lunchtime. Triple combination arm bar from S-Mount. Had a good roll with a visiting purple belt who kicked my butt, but was generally in good form. Sprained my wrist after class when we were trying to work thru something, this is hugely annoying - let's see how i feel tomorrow. 

Language: 3 x duo lingo. 

 

30th May 2017. 

Fitness: 2hrs of BJJ at lunchtime. Different anaconda choke entries, and a funky side control escape. Had a few hard rolls - wasn't in the best form and my wonky wrist made me a bit hesitant. Rest the damn wrist a couple days. 

Language: 4 x duolingo

 

31st May 2017

Fitness:

lunchtime - Seated Cable Row up to 1 set x 5 reps 77kg. Just messing around as had some time to kill before badminton. 1hr Badminton. 

Evening - 5.6km run in 28:43. Med intensity, 162bpm HR. Finished with 3 sets of 30pushups, 40situps, and a final 50 air squats. Well, and 3 beers. 

Language: 2xduolingo

[godjira1]

Objectives for June 2017

Starting Stats: 70.9kg (-0.1), 15.6% bf (+0.5%), 52bpm RHR (-1). 

Measurements: Neck 38cm (-1), Chest 97cm (=), Waist around Navel 77cm (-1), Buttocks 91cm (+1).

 

Fitness:

Strength Focus. 2-3 days weights/week. Will be hitting some PRs on OHP and BP this month if all goes well.  

BJJ Focus: X/SLX/Shin on Shin (learn to force this). Leg weave passes. Brabo/Darce chokes + Nearside Armbar. Heelhooks/411/Gameover for NOGI. 

Endurance: None for this month except for weekly badminton + weekly 5km run. 

Injury Rehab: Left wrist is re-injured GAHHH. Auto-regulate as needed (use your brain). 

Others: SLEEP 7 hours per night. I averaged approx 6.5hrs in May17. 

 

Diet:

EAT MORE PROTEIN, calories maintain at 2.5k per day gross average. 

 

May 2017 Review:

Didn't miss much though body comp doesn't seem to have changed very much, all within repeatability and reproducibility. Diet-wise my MFP records showed I averaged just over 2.5k per day gross calories, so that's the level at my current activity/exercise program that flatlines my weight. Training-wise, weights and the limited endurance programming went fine. BJJ wasn't as good as I hoped for as I couldn't play SoS very much, shall go to the other branch of the gym in June and see if I can find different sparring partners. Language: am a duo lingo killer this month, keep it up!

[godjira1]

1st June 2017

Fitness:

Light workout at lunchtime 

10 x EMOM of: 

1) 10 pushups (i.e. 10 x 10, finish all pushups before moving on)

2) 3 pullups

3) 5 Front squats with 20kg (empty bar)

4) 12 situps (this was surprisingly tough, maybe after squats)

5) 1 clean/clean+press/snatch alternating sides with 20kg KB

 

Language: 3 x duo lingo

 

2nd June 2017

Fitness: NoGI class at lunchtime. %^& takedowns and wrestling drills again. Was in good form today, though it is apparent that my left wrist isn't anywhere near 100%. Be sensible. 

 

Language: just 1 x duo lingo today. 

 

3rd June 2017

Fitness: REST day before hitting the weights again tomorrow. 

 

Language: 5 x duo lingo

Others: Picked up my old Harry Potter and the Philosopher's Stone which my daughter just finished. Entertaining. 

 

4th June 2017

Fitness:

1) Squats 3x3 at 107.5kg.

2) Bench Press 3x7 at 68.5kg.

3) Deadlifts 1x7 at 102.5kg. 

4) 10 x (4x10m shuttle runs), 1min rest in between. 

 

Misc: messing around with simple n sinister (will name workouts using the convention SSX, X = the number of workouts). Might do it more from this point on. 

 

SS1. Warmup (3 sets): 5 squat curls at 12kg; 5 Hip bridges; 10 haloes at 12kg. Mains: 10 sets of 10 2HS, 5 sets of L+R TGU at 4kg. Yes it was a little blue thing, that 4kg dumbbell. Untimed.

SS2. Warmup (3 rds) of: 5 squat curls at 12kg, 5 hip bridges, 10 haloes at 12kg. MAIN: 5L/5R x 10 1HS at 12kg. 5x L+R TGU at 12kg. The TGUs are challenging. Untimed. 

 

Language: 1 x duolingo. 

[godjira1]

5th June 2017

Fitness: 

Bjj at lunchtime. Jailbreaks, butterfly guard recovery from bottom of x-faced half guard. A few hard rolls, all good. 

SS3. No warmup, did it after bjj. Main: 10 sets 2HS at 16kg, 5 sets TGU at 16kg. 14:20. The left side TGU was hard. Add some 1HS next wkout. 

 

Language: 5 x duolingo

 

6th June 2017

Fitness:

Bjj at lunchtime. Kneebar from lapel guard, armbar and toehold variations. Quite a few rolls, but only a couple of hard ones. 

SS4. 10 x 10 1HS at 16kg. 5 x L/R TGU at 16kg. Timed (5m for Swings, 10m for TGU). Move up to 20kg on swings next. 

 

Language: 5 x duo lingo.

Others: doing my stoic reading. I don't get anxiety issues, though i do get worried about some stuff from time to time (that's only being human i suspect). That said, I learnt from an early age to let go of things I can't change, and if I can be arsed, work on those that really bother me. “When I see an anxious person, I ask myself, what do they want? For if a person wasn’t wanting something outside of their own control, why would they be stricken by anxiety?” —EPICTETUS, DISCOURSES. 

 

7th June 2017

Physical Training:

1) Pullups 13, 10, 11. (Was meant to be 3 x 13, but grips were just shot and I wasn't feeling great).

2) Seated Row 2 x 77kg (meant to be 3 sets, again wasn't feeling it).

3) SS5. 10 sets 2HS at 20kg. 2 x L/R TGU at 20kg, 3 x L/R TGU at 16kg. Untimed. This was better.

4) 1hr Badminton - was actually pretty sharp today. 

There are some days that you don't feel great but you clock it anyway and do what you can, within limits. Lesson: I shall not do SS the day before pulls because my grips just get too fried. There is pollen in the air or something, am gonna take a dose of telfast. 

 

Language: 4 x duolingo. 

 

8th June 2017

Physical Training:

1) Front Squats 3 x 5 at 75kg. No drama, and it seems my left wrist is almost recovered!

2) OHP 3 x 3 at 57kg. Good news = I PR'ed!!! Bad News = I failed on Set 2 and 3 and only managed 2 reps each. I remember the 56.5kg felt kinda ok but today the bar got really slow near lockout. I am going to retry this on the next OHP session, and NOT do Simple/Sinister the day before and see how it goes (in case it is the TGU screwing things up). 

3) 5 x 20 2HS with a 12kg KB just to close out. 

That's 2 not so great workouts in a row, trim the excess work from SS for these days. 

 

Language: 3 x duo lingo

 

9th June 2017

Physical Training: 

REST. Over dinner last night, my voice got more and more scratchy. The couple of wines I had probably didn't help - I have no voice today and a cough. Or Man Flu, as my other half calls it. Going to hydrate like crazy and nap. On hindsight, I should seen this coming, my RHR jumped from 49 to 51 overnight and that little 2-3 bpm jump overnight has been there the last few times I caught a cold/cough thingy too. 

 

Language: 5 x duo lingo

 

10th June 2017

Physical Training:

Feeling much better. Amazing what some sleep (I clocked 9.5hrs including an afternoon nap), zinc tabs and loads of water can do. Voice/throat not 100%, and still have a slight cough but I feel good today. With that, I did a single lift with some light SS work. 

1) Front Squat 3 x 3 at 82.5kg

2) SS6: 10 sets 2HS at 20kg. 5 sets TGU at 12kg. Untimed. Kept it light so I will be fresh for BP/DL tomorrow.

 

Language: 4x duolingo

 

11th June 2017

Physical Training:

Still vestiges of cough, sore throat is almost done. So...

1) 30 mins light bjj drilling with a friend who came over for weights as well.

2) Bench Press 3 x 5 at 76kg.

3) Deadlift 1 x 5 at 115kg. 

 

Language: 3 x duolingo

Others: My Cost Centre No. 1 (aka spousal unit, wife, tyrant of the hill, etc etc) has decreed that I clean up my man cave this afternoon. Argh. 

[godjira1]

NEW WEEK NEW POST

 

12th June 2017

Physical Training:

Still nursing a cough, but at least sore throat is done. So no BJJ as I don't want to be a vector of disease. 

AM:

10 x EMOM of:

1) 10 diving pushups (up it to 11 next)

2) 3 pull-ups (superset with 5 pushups next)

3) 10 reverse lunges (try skater lunges and end with a jump)

4) 10 Single Leg Hip Bridge, 5 each side (do 5R, 5L, 5 normal next)

PM:

SS7. No Swings today, just TGUs. 

1 set at 12kg, 1 set at 16kg, 1 set at 20kg. 

The wonky left wrist is taking FOREVER to recover dammit. 

 

Language: 4 x duo lingo. 

 

13th June 2017

Phy Trg:

1) 1hr 10th Planet class. Escapes from ankle locks, ibjjf versions. Not the most interesting class ever but I guess it's ground that needs to be covered.

2) Normal BJJ after. I did ok, I managed to pass the guard (multiple times) of this pretty good purple belt who normally wrecks me. Failed to finish, but it's progress. 

Language: 4x duolingo 

 

14th June 2017

Phy Trg:

Giving a modified Power to the People protocol (PTTP) a shot. Basically 2 lifts, warm up then do 5 reps, rest 3-5mins, 3 reps, rest 2-3 mins, 2 reps. I have added pull-ups using a similar rep target, and starting light. That's it, simple and quick. 

PTTP Lifts:

1) OHP at 45kg (5-3-2)

2) FSQT at 67.5kg (5-3-2)

3) Pullups at BWT (7-4-3)

All went quickly and I was done in 25mins for the pair. And 3 mins for the pull-ups which I did EMOM style. 

Played 1 hr of badminton at lunchtime. 

 

Language: 3 x duo lingo. 

 

15th June 2017

Physical Trg:

AM:

1) PTTP OHP at 47.5kg (5-3-2)

2) PTTP FSQT at 70kg (5-3-2)

all done in 24min. 

 

Lunchtime:

1 hr bjj. Darce, anaconda, guillotine, arm-in guillotine and transitions between them. Had a couple of hard rolls, did ok in 1 and was kinda crap in the other. 

PTTP Pullups BWT 8-5-3. 

 

Language: 3xduolingo

 

16th June 2017

phy trg:

lunchtime nogi session. A sneaky toehold vs omoplata; and a funk roll out of turtle. Had 4 rolls today and I was really sharp today, finishing a number of guillotines and calf slicers. 

 

Evening:

PTTP (trying the backoff version)

1) OHP - 5 at 50kg, 5 at 45kg

2) FSQT - 5 at 72.5kg, 5 at 65kg. 

Done in 19mins. 

 

Language: 1 x duolingo

 

17th june 2017

physical trg: REST. And cheat food day!!!!

 

Language: 1 x duolingo

 

18th June 2017

Boy was I heavy after last night's crazy buffet cheat dinner. Was 72.4kg this morning!!! Should normalise within a few days (I hope). 

Physical Training:

1) Bench Press 85kg x 2, 85kg x 2, 85kg x 1. Was meant to be 85kg x 3 for a new PR but sometimes life has other plans. Gotta redo the block.

2) Deadlift 127.5kg x 3 for 1 set. Almost there, the next time I do a triple will be a shot at a new PR (ie. 132.5kg x 3).

3) Pullups PTTP-ish rep scheme: 9-5-4.

4) Strong/Sinister, just TGUs today. 1 set at 12kg, 1 set at 16kg, 1 set at 20kg, 1 mixed R@20, L@16. Called it. Left wrist still fragile, maybe it's just mental but better safe > sorry in such matters. 

 

Language: 3 x duo lingo

 

 

[godjira1]

19th June 2017

Had a big dinner last night, real nice place with some friends. So this week gonna be austerity (both food and $) week!

Physical Training:

AM

1) PTTP FSQT (5-3-2) at 75kg. 

Lunchtime

1) BJJ 1hr. Sprawl pass vs DLR and Flop pass from HQ drills. 3 hard 7min rolls. Tired!

2) 10 x 10 2HS with 24kg Kettlebells. Timed only the last 4 sets. 

 

Language: argh I screwed up and lost my 47 day streak. Just simply forgot to do it. O well!

 

20th June 2017

Phy Trg:

AM:

1) OHP at 52.5kg for 5-3-2. Redo this. The left side lockout gave me some trouble. 

2) FSQT at 77.5kg for 5-3-2. Next workout for 80kg. 

Lunchtime:

BJJ. More guard passes - a mendes type drag to kneeslide shimmy, and a old skool x pass. Had 4 rolls, only 1 hard one though. 

 

Language: 5 x duo lingo

 

21st June 2017

Physical Training:

AM:

1) OHP at 52.5kg for 5-3-2. Bar is still not snappy enough for my liking but let's try 55kg next after taking a 1 day break.

2) FSQT at 80kg for 5-3-2. Equalled my PR for FSQT and it wasn't hard at all! 82.5kg next for a crack at a new PR. 

3) Pullups at BWT for 10-6-4. Slow and steady - plan is to hit 15 as top set and then restart the cycle from 8.

Evening:

Skipping with speed rope. 5 x 6m, 1m rest in between. 

 

Language: 4 x duolingo

 

22nd June 2017

Physical Training:

AM

1) Pullups at BWT for 11-7-4. 

2) Skipping with speed rope. 4 x 7m, 1m rest in between.

 

Language: 4 x duolingo

 

23rd June 2017

Physical Training

AM

Power to the People!

1) OHP 5 x 55kg, 5 x 47.5kg as backoff set.

2) FSQT 5 x 82.5kg, 5 x 72.5kg as backoff set.

Setting 2 PRs this morning is amazing considering that I felt pretty sluggish falling out of bed. Just showing up and doing the &*() makes a huge difference. 

 

Lunchtime: 

Killer noGI class. Wrestling drills, a triangle variation from side control, and 5 x 5min rolls. Intense.

 

Language: 4 x duo lingo

 

24th June 2017

REST DAY. But played with the kids in the pool for an hour and was frankly quite exhausting. Fun though. 

 

Language: 3 x duolingo

 

25th June 2017

Physical Training:

AM:

1) PTP FSQT at 82.5kg for 5-3-2. Move up to 85kg next as bar was moving snappy. My clavicles are hurting though!

2) BP 3 sets of 7 x 67.5kg

3) DL 1 set of 7 x 105kg

4) a few sets of Palloff Presses with green band x 10 reps, supersetted with 24kg KB carry. 

 

Language: 3 x duolingo

[godjira1]

26th June 2017

Physical Training:

AM:

1) OHP at 55kg for 5-3-2. Felt a bit heavy to be honest, maybe I wasn't fully recovered from yesterday's session. Repeat the weight. 

Lunch:

1) BJJ. 4 tough rolls and some cool backtakes. 

 

Language: 3 x duolingo

 

27th June 2017

Physical Training:

AM:

1) FSQT at 85kg x 5, backoff set at 75kg x 5. New PR here and looks like there is a bit more to give. 

2) Pullups at BWT for 12-8-4. Did monkey grip for the main set and it hurts my left inside elbow (tennis/golfer's elbow?). Switched to normal grip and felt much stronger. Shall continue to experiment with this tweak to get around this issue.

3) Push Press for triples up to 60kg x 3 (Push Press new PR). I am just messing around with this for now, had plenty left in the tank - I might ditch OHP for Push Press in the future.

 

Language: 5 x duo lingo. 

 

28th June 2017

Physical Training:

AM:

NoGI class. Guard retention drills/concepts, management vs leg smash passes and double-under passes. Useful stuff.

PM: 

Pullups for 13-8-5. No good as the last rep on the main set was really hard! I weighed myself - 73kg post a big lunch, but even then it shouldn't feel this tough. Move back down to 12-8-4 and restart from there. 

 

Language: 1 x duo lingo

 

29th June 2017

Physical Training:

AM:

1) OHP 3 x 57.5kg, 5 x 50kg. I would have made a PR if I could manage 4x57.5, but while the first 3 reps felt ok-ish if grindy, I didn't think I had it in me to push out a 4th rep. Retry this tomorrow.

2) FSQT 85kg for 5-3-2. Bar moving quick so no issue except for the clavicle pain - need to get it more on the deltoids. 

3) 10 x 10 2H KB Swings at 32kg. Did it at a relaxed pace (1 set every 2 min).

 

Language: 4 x duolingo

 

30th June 2017

Physical Training:

AM:

1) Randori class. Had 7 x 7min rolls, and i think all of them were hard ones except for 1.... so quite destroyed.

2) Intelligently (not) went on to do a 10th Planet class. Today is Guard-passing, and I learnt a very interesting choke that I will call the Nutcracker. It's rare that I see truly new moves nowadays. 

 

Evening:

Recharged after dinner, so gave it a shot after all.

1) OHP 57.5kg x 4 (New PR!), backoff set at 50kg x 5. This is the end of the PTP cycle for OHP, I managed to get my PR up from 60.4kg (calculated) to 62.7kg (calculated), I will take it. Shall move on to Bench Press next PTP push cycle. 

2) Push Press 60kg x 5 (New PR!). Well, I haven't been doing much Push Presses, ever, so it's not great technique wise and such. But decided to do it since I was warm from the OHP. Shall get to this after the next BP PTP cycle is done. 

Tomorrow is a REST day and boy do I need it. 

 

Language: 3xduolingo

[godjira1]

JULY 2017 OBJECTIVES

Starting Stats: 71.4kg (+0.5), 15.9% bf (+0.3%), 54bpm RHR (+2). 

Measurements: Neck 38cm (=), Chest 96cm (-1), Waist around Navel 78cm (+1), Buttocks 89cm (-2).

 

Fitness:

Strength Focus. Using Power to the People rep schemes. Should be hitting PRs on DL, a maybe for BP. 

BJJ Focus: X/SLX/Shin on Shin (learn to force this). Leg weave passes with tripoding. Nutcracker choke in Far Side Armbar, Kimura, Triangle series as an alternative. Heelhooks/411/Gameover for NOGI. 

Endurance: None for this month except for weekly badminton + weekly 5km run. 

Injury Rehab: Low grade discomfort in left wrist and shoulder. Auto-regulate as needed (use your brain). 

Others: SLEEP 7 hours per night. Averaged ONLY 5 hours in JUNE, terrible.

 

Diet:

EAT MORE PROTEIN, calories drop to 2.3k per day gross average. 

 

JUNE 2017 IN REVIEW

 

Body comp was disappointing, while effects were not disastrous they are moving the wrong way. Basically I gained nothing but fat with a sliver of muscle thru June. I am just going to cut the calories slightly down to 2.3k per day average, and more importantly get more sleep. I suspect the latter is what is causing the backward step. Still, hardly the end of the world here. 

 

Weight training was good in June, my body is responding well to the high frequency program with lower volume each day. Hit PRs in OHP, FSQT, can't really ask for more than that. Aerobically, I didn't do as much this morning as our running group is away on holidays, but shall restart in July. In any case, I should do it anyway even if there's no one else around. 54 RHR is about as high as I want to get. 

 

BJJ - very good despite the switch to morning classes due to work arrangements this month. Very good form generally. Found a new toy to add to the arsenal too!

[godjira1]

1 July 2017

Physical Training: REST!!! Stretch my left shoulder, seems a bit tight. 

 

Language: 5xduolingo

 

2 July 2017

Physical Training:

PM:

Was tough getting into this - was out for a friend's birthday drinks and got home around 1am. Had 4-5 flutes of champagne which was enough to make me struggle. Yes, I have very little alcohol tolerance nowadays.

1) FSQT 87.5kg x 5 (New PR!). Backoff set at 77.5kg. Bar was still moving reasonably quick so more to milk from this cycle.

2) BP 67.5kg for 5-3-2. Nothing fancy, just starting a new PTP cycle for BP. I know this is my weak lift, and hopefully we can fix it this time.

3) DL 117.5kg x 5. Was moving quick. Next one calls for 132.5kg x 3 which will be a new PR if it works out. 

 

De-load week for weights from 3-8 July inclusive, will be doing more aerobic stuff over the week instead.

 

Language: 4 x duo lingo. 

[godjira1]

3 July 2017

Physical Training

AM

1) did the 645am bjj class this morning for a change of pace. closed guard armdrag and an armbar variation, and a pendulum sweep variation. Only 2 rolls but I was in good form for those. 

 

Language: 5xduolingo

 

4 July 2017

Today we fight back against the Aliens... right?

AM

1) Did 4 x 10 inclined rows, 5 pronated, 5 supinated grip. Just messing around as a de-loading exercise.

Evening

1) 10th Planet. Lockdown, electric chair, electric sweep. Had a few hard rolls, including 1 with a black belt where I got utterly owned.

2) Normal class. Half guard "baseless sweep". Leite dogfight single. Again, a few hard rolls, 2 where I did really well, and 1 where I got smashed by this purple under Demian Meia. Oh well!

 

Language: &*(^. I just simply forgot. 

 

5 July 2017

Somewhat hungover...

AM

1) 6 x 10 inclined rows, 5 pronated, 5 supinated. 

Evening

1) 4 x 8m Skipping with the speed rope, 1m rest between sets.

2) Did the SFG Lvl 1 Certification test Part A with a 12kg KB as a finisher. It's gonna be uneven weights for anything heavier because I only have 1 of each >12kg... But maybe that will be fun. Let's see. 

3) I actually stretched for 10m after the session. That's a rare one for me. 

 

Language: 3 x duolingo

 

6 July 2017

deloading week feels awesome so far! Today I just wanted to move some weights though... so i settled for some kettlebells. 

AM

1) Did 3 sets of the SFG KB Lvl 1 tech test, with the last set using 20kg for all the single arm movements and 20kg + 16kg for the doubles. So I guess I pass this part if I were 68kg and under. Left snatch and left TGU felt toughest. 

2) did 100 snatches with a tiny 8kg KB just to try it out if I could do it under 5min. Was easy so just keep moving up. 

 

Language: 4x duolingo

 

7 July 2017

Physical Training:

AM

1) 1hr bjj sparring session. 5 x 8min rounds. All purple belts (except for me). Got the better of all of them except for this lady who just won Worlds... she dominated me, I had no chance. 

PM

1) Just 1 set of SFG Tech Test workout. I rested 1min between exercises. 

a. One handed Swing x10 each side(24kg)

Good. Aim for x12 each side next. 

b. Double Cleans x5 (20+24kg)

Good. Aim for x6 next. 

c. Military Press x5 each side (L-20kg, R-24kg).

Not easy but not super difficult either. Maintain weights for 1 more session. 

d. Front Squat with Double KB x5 (20+24kg)

Easy-peasy... clean is the limiting factor here. Do 6 next.  

d. Snatch x5 each side (L-20kg, R-24kg).

Left Snatch was ugly. Lack of confidence in my wrist, and shoulder stability. Keep working at 20kg for now.

Right Snatch was fine, but maintain. 

e. TGU x1 each side (L-20kg, R-24kg).

Left 20kg is very tough, sticking points are 1) pain in wrist, 2) shoulder mobility. Keep working at this for now.

Right 24kg went quite ok! Maintain until I own it. 

f. 5 deadhang pull-ups

Do 6 next time. 

 

Language: 1 x duo lingo

 

8 July 2017

REST DAY. NEED IT. <OK SCRATCH THAT>.

PM

Got shanghai-ed to show a friend around power rack, barbells, simple programming for people who have another sport, etc. So I told him about the PTTP protocol and showed him DL and PP. He's a strong guy so worked up to a 120kg single and 50kg x 5 Push Press without having done this before. 

So I did my workout as well:

1) Deadlift working up to a 135kg single... just shy of my calculated PR at 137.5kg. I might or might not have had a 140kg in me but I rather err on the side of safety I reckon. 

2) BP 70kg for 5-3-2. This was standard stuff. 

 

Language: 3 x duo lingo

 

9 July 2017

physical training

AM

1) 7x6min rounds in today's class. 4 tough rolls, 3 easy ones. Loved it. 

Am going to take it easy rest of the day, I need it. 

EVENING

Ok scratch the rest. 

1) BP at 72.5kg for 5-3-2. 

2) 15x "Chelsea" at 1 pullup, 4 pushups, 6 squats. It has been quite some time since I did significant amts of bodyweight stuff. Shall try a bit more tomorrow in lieu of cardio. 

 

Language: 2 x duolingo

[godjira1]

New week! Time flies by indeed. 

 

10 July 2017

EVENING

1) FSQT 87.5kg for 5-3-2. I did this after the chelsea so it felt pretty heavy. Let's see how 90kg feels at the next workout. 

2) 30x Chelsea at 2 pullups, 6 pushups, 6 squats. (TOTAL - 60 pull-ups, 180 pushups, 180 squats). This felt surprisingly easy. Will try for 3/8/9 next (full workout is 5/10/15). 

 

Language: 2 x duolingo

 

11 July 2017

phy trg

AM

1) DL 1x2 at 132.5kg (failed for 3). Was aiming for 3 reps for a new PR but didn't have it in me. Bar was a slow grind on rep 2. O well!

2) BP 75kg for 5-3-2. No drama. 

EVENING

Went for judo at the local club for the first time in more than a year. A bit rusty but generally still got the moves. Conditioning-wise, no issues. Was fun for the change of pace vs bjj. 

 

Language: 4 x duo lingo

 

12 July 2017

phy trg

AM

1) BP 77.5kg for 5-3-2 reps. Last rep on the 5 was a little slower than I would like but suspect I am not fully recovered from judo last night either. Challenging 80kg next, and hopefully will make a new PR on the 82.5kg attempt (need x4). 

EVENING

Thoughts: am feeling quite sore from the deadlifts + judo yesterday so will probably do EITHER a 4 x 8m skipping session OR a light modified Chelsea (thinking 5 ring rows or 3 pull-ups, 8 pushups, 6 squats). Let's see. I might err on the side of recovery and not do anything at all.

UPDATE: Yup, decided to rest instead. I did Kroc Rows 5 sets x 5 reps at 24kg on each side and called it. 

 

Language: 3 x duo lingo

 

Others: I finished reading "The Devotion of Suspect X" by Keigo Higashino. Very powerful and I wasn't expecting the plot twist to be honest - how rare is that in this modern day and age! Am going to start on his other books, am a convert now. 

 

13 July 2017

physical training

AM

1) FSQT 90kg for 5-3-2. New PR today at 90kg x 5! The super light day yesterday made a huge difference. I felt fresh and ready to attack this today.

EVENING

PLAN: Given it is unlikely I will be able to squeeze in anything tomorrow with a full schedule of meetings and such, I shall aim for 10th planet and BJJ this evening. 

ACTUAL:

1) Did 10th planet class. Learnt a couple of interesting details about attacking from Mount in noGI, which is normally not as dominant as it is with the gi. Had a few good rolls. 

2) Randori in the gi after. Gosh. Did really well generally but got footlocked by a big purple belt whom I normally dominate. I did finish him earlier, but he managed to get me after... the ankle is sore and will need some ice. Otherwise, I was in generally good form. 

 

Language: 2 x duolingo

 

Others: Reading a chapter or 2 of Stoic Meditations always makes me think - why don't we teach kids these things? I do, of course, but I reckon the vast majority of parents out there don't. As a result we have young people, as well as adults, collapsing mentally when things don't go their way. If you accept that as the default mode, it is a lot harder to be unhappier. Don't feel a need to fight every battle. Keep the goal the goal the goal. 

 

14 Jul 2017

Physical Training

Lunchtime:

1) PLAN: BP at 80kg for 5-3-2. 

ACTUAL: BP at 80kg for 5-3-2 to equal my previous PR. Got all the reps but gotta say, they were slow moving ones. I am pretty sure I can't nail 5x82.5kg if I felt the way I did today. Am going to go the conservative route, recycle starting from 75kg again. 

 

Language: 1 x duo lingo. 

 

15 Jul 2017

REST DAY.

 

Language: 1 x duo lingo. 

 

16 Jul 2017

physical training

AM

1) BJJ randori. 5 x 8min rounds. What a way to start the weekend...

EVENING

1) SQT 90kg for 5-3-2. Bar moved snappy. My shoulder felt ok-ish too. Starting this cycle low. It will take a 117.5kg x 5 to equal my old 1RM, hopefully we will get there!

2) BP 82.5kg for 5 (new PR), backoff set at 72.5kg x 5. Last rep was super grindy and bar almost stopped at one point but I did it!. Am resetting to 77.5kg and will do 5-3-2 the next time I get to 82.5kg again. 

 

Language: 4x duolingo

 

Others: Honestly, today sucked. One of my cats fell off one of my windows on the 2nd storey and broke its back and we had to put it down. Lots of tears and frankly, sometimes life can deal you awful days. We will grief, and then we will move on.

[godjira1]

Halfway thru JULY 2017 now. 

 

17 Jul 2017

physical training

Lunchtime

1) BP 77.5kg for 5-3-2. Just setting up to challenge 82.5kg again at the next workout. 

2) SQT 95kg for 5-3-2. Moved easy. 

3) Airdyne bike Tabata x 3, with 5min rest in between. Dammit a total of 12mins of cycling had me hobbling. 

 

Language: 5 x duo lingo

 

18 July 2017

physical trg

Lunchtime:

1) BJJ. Preventing X guard transitions... high lvl stuff. Had 3 rolls, all fun in their own way. 

 

Gotta say the Airdyne yesterday has me feeling quite beat today. That said I haven't done speedwork or HIIT in a while which explains it. 

 

Language: 4 x duolingo

 

19 July 2017

physical trg

PLAN: SQT 100kg for 5-3-2, BP 82.5kg for 5-3-2, STRETCH FOR 30MINS (This will be deadly). 

ACTUAL:

Lunchtime

1) SQT 100kg for 5-3-2. Went snappy. 

2) BP 82.5kg for 5-3-2. The 5th rep was a grind again. O well! But better than the last time I reckon?

3) 5km MAF run on Treadmill at 8.7kph. 128bpm avg. Not bad, move up to 8.8kph next. 

4) Some random exercises - box jumps 44", pull-ups with 20kg kettlebell and 24kg kettlebell. Just playing with equipment really. 

 

Language: 4 x duolingo

 

20 July 2017

physical trg

Lunchtime:

Still felt beat up. Meant to do BJJ and 10th Planet but body wasn't there, so settled for BJJ. Learnt some DeepHalf passes, was meh in my rolls today but I clocked the training.

Evening:

1) SQT 105kg for 5-3-2. 

2) Bench 80kg for 5-3-2. 

Bar was fast on both lifts so happy with that. So I only have noGI tomorrow and a good lunch after. 

 

Language: 5 x duo lingo

 

21 July 2017

physical trg

Lunchtime:

1) NoGI and all sparring. 6 x 7min rounds. Only 2 at full tilt though, so feeling quite ok. 

2) BP at 85kg for 4 (new PR!), backoff set of 5 at 75kg. Had enough in the tank to go for the BP... though admittedly I should have just rested! We are done with the PTP cycle for bench press, I will take it, 3 weeks and 11 sessions to get from 80kg x 5 to 85kg x 4. Push Press is up next. 

 

Language: 3 x duo lingo. 

 

22 July 2017

REST DAY but....

I was messing around with the pullup bar outside the vet office when we brought one of the cats in for jabs - managed only "chicken wing" muscle ups and got nowhere nearer a proper one. Still, kinda like a mini workout. 

 

Language: 4 x duolingo

 

23 July 2017

physical trg

AM: 

1) Push Press 50kg for 5-3-2. A bit heavy for the start of the cycle perhaps but will make the increments 2.5kg. 

2) Squat 110kg for 5-3-2. This went well so I am happy about it!

3) A whole bunch of body weight calisthenics for form and checking progressions, broken up with walks with a 24kg kettlebell in the rack position. 

 

Language: 4 x duo lingo

[godjira1]

Just about the last week of July and boy is the weather warm!

 

24 July 2017

physical training

Lunchtime:

1) BJJ 1hr. Learnt an interesting wrist lock from inside the guard vs an over-wrapper. Shall give the technique a spin. Had 4 rolls, 1 really tough one, and 3 kinda relaxed ones. 

2) Push Press 52.5kg for 5-3-2. This felt heavy after BJJ, I should try to do weights before instead. 

 

Evening:

1) 2 x 100 burpees, 5min rest in between. 9:45 and 9:26. Slow and not the wisest of workouts and I might need to truncate squats tomorrow because of this. So this was def a case of stupidity in self management. 

 

Language: 3 x duolingo. 

 

25 July 2017

phy trg

lunchtime

1) Push Press 55kg for 5-3-2. Felt a little heavy to be honest. 

2) Squat 112.5kg for 5-3-2. Ok! Crisp reps all the way. 

3) Power Clean 5 x 1 at 55kg. Working on really getting the speed to go under the bar, but not with a full clean. All looked nice except no.4 when I nearly spilled the bar being idiotic. I reckon my 1RM for power clean is approx 65kg (55pct of deadlift for clean, 85pct of clean for power clean), so i was working at 80ish pct for power. 

 

Evening:

PLAN - judo

ACTUAL - sometimes shit happens. During sparring, I twisted my right knee awkwardly and its not a happy camper. Shall go in for a scan and see what's up. But definitely out for a few days min. 

 

Language: 1 x duolingo. 

 

26 July 2017

REST DAY. 

 

Went to the doc, did an MRI of the knee. Initial diagnosis is MCL tear, and mri is to check degree and if other bits got hurt. Looks like it is gonna be back to bench press, pullups, chins, rows for the next month. O well!!! 

 

Language: 5 x duolingo

 

27 July 2017

well. MCL was a grade 2, not great but still managable. The stinking pile of fish guts is the ACL tear. Will need reconstruction surgery (I am too young to be without an ACL and lead a non active lifestyle) and 6-9 mths of rehab. 

 

Shall take some time to redefine some goals. Edit: OK, done it.

 

I have pencilled in 18th September for the surgery, as I will be on holiday 1h Sep and don't want to change that. I should be able to walk with a brace quite comfortably once the MCL acute injury fades. My exercise program between now and then will be the following:

 

PUSH PULL LADDER KNEE REHAB

Pullup Ladders 54321, Bench Press 70kg 12345. They will be supersetted, separated by a walk up and down the stairs (with a walking stick at first I think, especially down the stairs). 

The total reps go up by 1 per day until 55432 and 23455 respectively, then we restart the ladder at 65432, 23456 after taking 1-2 days off. 

I will test for rep maxes once we finish Pullups 99876, 67899 Bench Press at 70kg (cap at 18 for pullups, 15 for bench press... I am being very optimistic).

 

The WHY of this:

1. Really work on the pulls. I am aiming for strict, slow, high ones with an eye for a muscle-up progression.

2. BP I chose BWT because it is just too troublesome to move around the plates, bending down etc.

3. The stair climbs in between add a quasi-cardio element and works the legs some. 

 

So.

 

Phy Trg

Evening

1) Pullups 54321, BP at 70kg 12345. Was all kinda ok. 

 

Language: 3 x duolingo

 

28 July 2017

phy trg

AM

1) Pullups 5-4-3-2-2, Bench Press 70kg 2-2-3-4-5. Stair climbs/descents as rest. Nothing fancy, just did it. Took about 28mins. 

 

Language: 3 x duo lingo.

 

29 July 2017

phy trg

AM

1) Pullups 5-4-3-3-2. Bench Press 70kg 2-3-3-4-5. Stair climbs/descents in between. Took 31mins today as knee was a bit stiff coming down the stairs. 

 

Language: 1 x duolingo

 

30 July 2017

phy trg

Lunchtime

1) Pullups 5-4-4-3-2. Bench Press 70kg 2-3-4-4-5. Stair climbs/descents in between. 26mins today.

 

Language: 5 x duo lingo. 

 

Others: OK mentally somewhat at peace with the ACL tear injury and the long rehab process, and basically the fking spanner that it throws into my life. Was actually seething and upset with myself - but got to learn to roll with the punches (though this one feels a bit like a KO, or at least a knock down!). Physically it is going to be hard to improve over the course of the next 9 months, but I will do as much op prehab now to get my leg into a good shape. Otherwise, it's about not losing too much muscle/gaining too much fat. Aerobic exercise will come in later on. Diet will need to be watched... the 2.5+k calories/daily isn't going to work. 

 

31 July 2017

phy trg

lunchtime:

1) Pullups 5-5-4-3-2. Bench Press 70kg 2-3-4-5-5. Went easy. Tomorrow is a rest day for strength. 

2) Tried a simple workout with

5 x SET:

a. 1min jogging on the spot

b. 10 deadlifts with the 32kg KB

c. rest 1 min.

Felt quite ok, but clearly I am going to be conservative with any ballistics for a while. 

 

Language: 5 x duolingo

[godjira1]

AUGUST 2017 OBJECTIVES

Starting Stats: 73.8kg (+2.4!!), 15.2% bf (-0.7%??), 52bpm RHR (-2). 

Measurements: Neck 38cm (=), Chest 97cm (+1), Waist around Navel 79cm (+1), Buttocks 92cm (+3).

 

Fitness:

Weights: Pullups and Bench Press ladder program. 

BJJ Focus: NO BJJ. 

Endurance: Slow jogging on the spot, skipping perhaps? Nothing too ballistic for now. 10k steps per day target. 

Injury Rehab: Right Knee ACL tear, right MCL on the way back. DO YOUR PHYSIO exercises religiously. 

Others: SLEEP 7 hours per night. Averaged ONLY 6 hours in JULY, ok but not great. 

 

Diet:

EAT MORE PROTEIN, calories drop to 2.2k per day gross average because obviously you won't be moving around very much. 

 

JULY 2017 IN REVIEW and HOW AUGUST 2017 WILL HOPEFULLY GO 

 

Body comp was surprising. If the machine is right, I put on mostly muscle? RHR went down as well. Unfortunately butt is a bit bigger but I will manage. 

 

I was brilliant in weights during July until the ACL crap struck... ah that's life. I will need to rebuild the squats + deadlifts again (again, for a different reason this time). Shall focus on my ladder program simply because it's easy and it incorporates some cardio/mild leg rehab. It will be nice if I could hit 18 pullups and bench my bodyweight (well, when it was 70kg) for 15x at some point this month. The MAIN GOAL is to get the rehab/prehab of the right knee on the way, and we decide on the surgical/non surgical choice later. 

 

For obvious reasons, no BJJ this month. I might quit badminton & judo for the long term and just do BJJ, weights and running from henceforth. I think I could live with that. 

[Loyster]

Just had a skim through your log! Looks awesome. I'll have to stop by occasionally for the motivation!

[godjira1]

3 hours ago, Loyster said:

Just had a skim through your log! Looks awesome. I'll have to stop by occasionally for the motivation!

thanks mate! you will eventually trash my numbers but you got to keep going. 

[godjira1]

1 Aug 2017

Steps: 10.5k

 

Phy Trg: 

Went for physio which was quite tough to be honest. Took home 2 programs to work on daily. 

1) Knee Rehab sequence A: Bridging (1 leg), Iso Glutes, Hamstring Curls, Calf Raises (1 leg), Heel Slides (these give me huge problems), Iso Quads, Box Squats, Leg Swings. 

2) Knee Rehab sequence B: Bosu ball stand 5 x 1min Single Leg (again, really tough). Knee extension against load (green resistance band), this was ok.

 

Added a light kettlebell workout

a. 5 L/R x suitcase deadlift

b. 5 L/R x single leg deadlift

c. 10 normal deadlifts

d. 10 sumo deadlifts

each set separated by 5 x 10meter walk, 10 meter jog. The 12kg and 16kg KBs gave me no problems. Will start with the 20kg next.

 

Diet: Good, 2.2k.

 

Language: 5 x duolingo. 

 

2 August 2017

Phy Trg

Lunchtime (at gym today)

1) Pullups 6-5-4-3-2. BP at 70kg 2-3-4-5-6. Felt good. 25mins. 

2) Knee Rehab B. 5 L/R single leg bosu ball holds for 1 min each set. Tough. Needed to hold the wall many times. 20 mins. 

3) Knee Rehab A. Bridge, heel slides etc. 15 mins. 

4) Kettlebell DL variations with 20kg. Good, even the single legs. Use 24kg next. 10mins. 

5) Kettlebell Swings with 8kg for 50reps x 2. Yes it is a barbie weight (the kettlebell is even pink in color) but felt good to do some ballistic movements. 5mins. 

6) Skater Hops side to side for 50 reps. Scariest exercise of the day! Took it slow just to feel it out. OK but shall not push it yet. 

 

Was a long workout today, I reckon I will do Knee Rehab A at home instead next time. Knee feels pretty ok, extensions are good. Flexion is crap but slowly. 

 

Steps: 10.7k

Diet: 2.2k cal. 

Language: 5 x duolingo. 

 

3 August 2017

Phy Trg

Lunchtime (at gym today)

1) Pullups 6-5-4-3-3. BP at 70kg 3-3-4-5-6. Superset with Knee Rehab A. 30mins and saved valuable time here. 

2) Kettlebell DL variations with 24kg. Superset with slow jogs and skater jumps. Felt good! 15mins. 

3) Kettlebell Swings with 12kg for 50reps x 2. Superset with hops up (double leg, single leg L/R) to a tiny little height 6". I am struggling with the single leg jumps at the moment. 10mins. 

4) Messed around with Cleans, Clean + Press, Snatch, Overhead Squat, Front Squat with a 12kg KB. Felt ok.  5mins. 

 

Only 1 hour in the gym today, will try to leave it that way. Haven't got in Knee Rehab B yet, shall aim for it post dinner. I woke up with a bit more pain today, shall monitor. 

 

Steps: 12k

Diet: 2.4k calories. 

Language: 5 x duolingo. 

 

4 August 2017

Phy Trg

AM (at gym today)

1) Pullups 6-5-4-4-3. BP at 70kg 3-4-4-5-6. Superset with Knee Rehab A. 30min. 

2) 2 sets L/R Single Leg Kettlebell DL with 4 sets x 20 KB 2HS at 24kg. Superset with slow jogs, clam walks, double leg and single leg short box jumps.  Felt good! 30min. 

 

Happy with the efficient workout. Met some old colleagues for a boozy lunch - 6 beers, painkillers or something. 

 

Steps: 14k

Diet: 2.5k

Language: 3 x duolingo

 

5 August 2017

REST DAY. Just some light knee rehab and Lvl 1 bodyweight stuff while doing odds and ends around the house. 

 

Steps: 9.6k. Close enough 

Diet: 3k. Woah. 

Language: 5 x duo lingo. 

 

6 Aug 2017

phy trg

AM

1) Ladders Pullups 6-5-5-4-3, BP at 70kg 3-4-5-5-6. Stair climbs in between. 30mins

2) KB Single Leg deadlifts (2 x 10 L/R) and 2HS (4 x 25) with 24kg. Knee rehab A in between. 30mins. 

 

Steps: 12.9k. Not bad. 

Diet: 2.7k. A bit much. 

Language: 5 x duolingo

[godjira1]

Usual: new week new post. 

 

7 Aug 2017. 

Phy Trg

1) Ladders Pullups 6-6-5-4-3, BP at 70kg 3-4-5-6-6. Knee Rehab A in between. 28min. 

2) Kettlebell 2HS 4 x 20 with the 24kg, ballistic knee rehab in between (bosu ball hops, skater hops, clam walks, short jogs, box jumps 50cm). 25min. 

3) 10 x EMOM: 1 power clean 1 hang clean with 25kg. Super light but felt great to get back into this. 

4) 0.8km Treadmill jog at 8.7kph. Felt ok-ish but thought I was using a lot of the right ankle? Maybe that's a compensatory action. 

 

Steps: 12.7k. Good

Diet: 2.1k. Ok this is a good one to shoot for. 

Language: 5 x duolingo

 

8 Aug 2017

phy trg

AM

1) knee physio. Tough. 

Lunchtime. 

2) ladders Pullups 7-6-5-4-3, bp at 70kg 3-4-5-6-7. Superset with Knee Rehab C (box pistols, reverse lunge to tree, lateral lunges). 30min

3) 10 x EMOM 1 Power clean 1 hang clean with 35kg. Felt good. 

4) Some core work (leg raises, bridges, headstand). 10min. 

 

Steps: 10.9k. Good

Diet: 2.5k. Hmm ok-ish

Language: 5 x duolingo

 

9 Aug 2017

on a short vacation, will relog when i am back next week.