16 July 2010

Wasn't feelin it today so just did 100 tyre flips.

Tyre Flips
10 x 10

Finished with some Sledge Hammer and some BulBag work.

Took about 40 minutes in total.

Gonna eat now.

Alan

13 July 2010

Good old Tuesdays - just went through the motions today, my head wasn't in it at all. I just couldn't get into the zone. That being said, the numbers were good today.

I thought I'd try something newish today. On my 1 miler I had planned to do it with the 2 BulBags on my shoulders but instead decided to lash the 2 12kg KBs to the handles of the smaller bag and do it with that. Bad mistake!. The angle of the pull really fucked with my posture and I struggled to breath properly. It was a nightmare. At the halfway point I switched it up and just had the bag over my shoulders and held a KB in each hand - tough as hell but not potentially injury causing. Moral of the story - don't change your plan in your head while doing pushups!

Anyway, enough moaning. Today consisted of:

Clean & Press (with keg)
4 x 11

Push Press (24kg KB)
3 x 8

Push ups (Inclined with small BulBag on back)
3 x 13

1 Mile Walk (See Above)
21m 25s

Stiff Leg Dead Lifts (raised w/ 24gk KB)
3 x 16

Alan

12 July 2010

Felt a bit stiff this morning- good old DOMS! A few tyre flips sorted that right out.

Today was:

Tyre Flips
7 x 10

1 Arm Row (28kg)
5 x 11

Sled Drag (30m)
x 4

Sledge Slams
Tabata

Farmers Walk
4 x 70m

This will be my 2nd last go at this routine. Total time: nearly 80 mins.

Shower time!

Alan

11 July 2010

Crackin' day so decided to do something. Brought my 20kg KB to the nearest pitch.

Started with some "Man Makers"

Run 400m
Swings x 50
Run 400m
Swings x 40
Run 400m
Swings x 30
Run 400m
Swings x 20
Run 400m
Swings x 10

Felt good after that so did the following circuit x5:

Run 50m
Sit-ups x 10
Run 50m
Pull-ups x 5
Run 50m
Situps (ETK) x 10
Run 50m
KB Clean L x 10
KB Clean R x 10

I don't normally do sit-ups but its good to mix things up every now and then. Total time < 50 mins.
Haven't donr sets of pull-ups since I left Cork almost two months ago - really need to sort that out!

Alan

09 July 2010

Its lashing rain today, a good incentive to avoid all faffing and just plough into the workout. Chalk was handy too for the wet keg and KB.

Today I did:

Clean & Press (with keg)
4 x 9

Push Press (24kg KB)
3 x 8

Push ups (Inclined with small BulBag on back)
3 x 12

1 Mile Walk (with tyre loaded with 6kg)
15m 13s*

Stiff Leg Dead Lifts (raised w/ 24gk KB)
3 x 15


*The rain reduced the friction between the tyre and the road hence the savage time. I'll know next time to load up the tyre with more weight if its wet.

I'm still waiting to get a weighing scales so see how heavy my keg and BulBags are. I bet they're only about half the weight I think they are :)

I quite enjoyed the circuit on Wednesday. I might see if I can squeeze another one in over the weekend.

Here's something to read over the weekend.

Alan

Nutrition

With so many different diets and nutritional strategies about these days it can be hard to not only find what works for you but to also stay on track when you do. I've spent some time thinking about how to make it easier and this is what I've come up with.

• Avoid white stuff - sugar, flour, salt, milk (and its derivatives).
• Eat Breakfast - after fasting overnight, eating breakfast allows the body to release the proper hormonal responses to remove it from a catabolic state.
• Read the label - If there's anything on it that you don't already have at home then don't buy/eat it.
• Limit intake of grains to breakfast and peri-exercise-this includes rice.
• Eat Like a vegetarian - but add in some meat/fish.

If you're looking to change the way your body looks instead of just eating cleaner then the posts move somewhat but these same principles will apply.


How much to eat?
Hmmm, the million dollar question. In order to answer this accurately your sex, goals, body analysis and daily routines would have to be taken into consideration but for the average Larry the following ranges suit quite well.

To loose weight 12-14 x body weight in lbs (kcal)
To maintain weight 15-16 x body weight in lbs (kcal)
To Gain weight 17-19 x body weight in lbs (kcal)

So, for a 70kg (11 stone) individual, their body weight in lbs is 154 so, their average daily intake is in the region of 2310 - 2464 kcal (to maintain their current weight).

Macronutrients

I could spend a week writing about macronutrient breakdowns but I won't. Again, I'll just touch on this regarding the average Larry.

Carbohydrates - If you follow the 5 rules above, 80% of your carb intake will come from fruit and veg (20% from porridge for breakfast and some rice after training for example). The more colour in your diet the better. This should make up about 1/2 of your calorie intake.

Protein - fish and chicken are great and so are seeds, nuts, legumes and eggs. 1/3 of your calorie intake.

Fats - see protein sources for great fat sources - minus chicken, plus coconut milk. 1/6 of your calorie intake.


Final thoughts:
Remove the wrap and have twice as much filling
1kg of carrots = 300kcal = yorkie bar
If you can't drink coffee without mil and sugar, then that's not a bad thing either!

Alan

07 July 2010

The neighbour came round to do some circuits with me. Took it easy his first time out :)

Circuit consisted of the following and we did 3 rounds.

Step-ups (10 each leg with large BulBag)
Pushups (10)
Row (15 with small BulBag)
Sledge Slams (20 Each Side)
Farmers Walk (2 x 35m)
Thrusters (10 w/ empty Keg)
Burpees (10)
BulBag Swing (10 each Side)

Plenty of scope to up the numbers next time round.

Might go for a run later.

Alan

06 July 2010

Went for a throw yesterday and ended up doing an interval session of sorts. I cut under and then deep for hucks - about 20 in total (10 B/H & 10F/H) although the distance deep varied - good fun though.

Today was:

Tyre Flips
6 x 10

1 Arm Row (28kg)
5 x 10

Sled Drag
4 x 27m

Sledge Slams
2 x 2m40s

Farmers Walk (w/ blocks)
1 x 70m

Suitcase Carry (24kg KB)
2 x 70m

It took 70 mins in total today and I'm totally drained - too drained to complete the 3 sets of farmers walks. I'm going to push through this week and next and then I've a week off, if that wasn't the case I'd have to rethink the time put into each session.

I'm supposed to do some sort of conditioning circuit tomorrow - I'll let you know how that goes.

Alan

02 July 2010

Keg Clean & Press (+5kg)
4 x 8

Push Press (24kg KB)
3 x 7

Inclined Pushups
3 x 24

1 Mile Sled Pull
17m 2s

Finished with some Bulgarian Bag Swings


I had to throw the keg behind me twice near the top of the press. The extra 5kg of water really makes a difference to the dynamics of the movement. I reckon I had more reps in me but I felt just getting used to the weight was enough for today.

So, the other day I had an idea as I passed a field full of hay bails. I planned to pop in, set my gymboss to 20 mins and see how many bails I could move at least 1/4 turn in that time. When I looked today the field had been emptied :( I'd still like to try this though.

Alan

01 July 2010

Got myself a smaller inner tube today and filled it with sand - its much more practicle for Bulgarian Bag work. I'll use the bigger one for step-ups, lunges and the like until I get stronger. I made the mistake of cycling to the beach tho - it was far tougher than I thought it would be bringing it back!

Workout went well this evening. I'm tired but not exhausted. As I've been increasing the amount of work I've been doing the time has also increased; it took me over an hour to finish today. I'm gonna have to start thinking about splitting up the work. Morning and evening might work at the moment but it won't be an option when I start work.

So, anyway. Today consisted of

Tyre Flips
5 x 10

1 Arm Row (28kg*)
4 x 12

Sled Drag **
4 x 25m

Sledge Slams
2 x 2m28s ***

Farmers Walk (w/ blocks)
3 x 60m

I couldn't finish without messing with the new Bulgarian Bag - I love it.


*On monday I used a chain to increase the 24kg KB to 26kg. Today I locked the 16kg and 12kg KBs together












**This is a pic of my sled. There's 2x3kg med balls and a 12kg KB in the tyre and today I added 5kg of water to the keg. As you can see the keg fits perfectly into the tyre



***2m28s may sound like a strange time but I break it down to 37s swing left/37s swing right x2. This has increased from 30s each side at the start.