30 September 2010

KB 2 (30 seconds between exercises, 90 seconds between rounds) (AM)

Clean and Push Press x 7
Bent Over Row x 8
Reverse Crunches x 20
Front Lunge x 5
H2H Swing x 12

Resistance 20 kg
Rounds 4
Total Time 28:00

- found presses tough after shoulder work yesterday but flew through the rest. Might up the weight or rounds if I can fit this into my new program.

Fasting

So for the last 6 weeks I've fasted on Monday. Only water, green tea and black coffee.

Here are some observations on the whole experience:

• The first week is the worst; its new and I was in the house most of the day with plenty of available food. I dreamt about food that night and woke up the next day starving.
• Black Coffee, green tea and water are your friends.
• I felt I was able to eat/drink what I wanted on Sunday knowing that I was fasting on Monday, this was good.
• I only managed to exercise twice on the fast day but I would advise exercising in the morning as the energy just isn't there for a productive workout in the evening.
• The feling of self control is uplifting (after the first week obviously)

Would I do it again? Yes.
Is it worth it to eat what you want on Sunday? Undecided. I do believe that a carb-up day is important but maybe better choices and no fast is better.

29 September 2010

Push 2 (AM)

OH Press (Keg) 3 x 11
Step-ups (Large BBag, small BBag and 2x12kg KB~Approx 65kg) 1 x 12

-Step-ups were really tough this morning. Only did one set as I'm short on time.

28 September 2010

KB 1 (30 seconds between exercises, 90 seconds between rounds) (AM)

Clean and Press x 6
Renegade Row x 6
Reverse Crunch x 20
1 Arm Reverse Lunge x 8
1 Arm Swing x 15

Resistance 20 kg
Rounds 4
Total Time 30:52

Felt good this morning, slept like a log. Time for this is close enough to the last time, no worries.


Pull 1 (PM)

Bent Over Row x 9
Clean x 9
Dead lift x 9

Resistance: bar & wheels
Rounds 3

core anti-rotation 3 x 12

Farmers Walk 2 x 80m

Finished with some BBag work.

27 September 2010

Decending Ladder from 7 (84 Reps total)
Pull-ups
Clap Push-ups
1 Arm KB Swing

Time: 43:17

I love these descending Ladders. they're great at hiding reps and controling fatigue. I can't think of many other ways I'd get out 84 pull-ups at one sitting.

Think thats enough for today though.

25 September 2010

Did yesterday's Pull 2

Supine Rows 3 x 10 (+5 kg)
Pull-ups 6/5/5 (+5 kg)

Barbell Complex
Power Clean
Front Squat
Push Press
Front Squat

3 rounds at 6 reps per round.

Modified 1 Arm Explosive Alternating Jammer Press
3 x 24

TIRED!

So I got a job which will limit the available hours I have. I got through 5 of the 6 weeks and only missed a couple of sessions. I'll see what I can do next week with my morning only sessions. The IFDA are still to pull the finger out so I haven't sorted out a plan for after next week.

Alan

24 September 2010

AM

Kb Swings
8 x 30 24kg (30s between rounds)
1 x 100 16kg