Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Aug 19, 2018 15:05:26 GMT
Thank You Sir! Always much respect for Yourself also.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 16, 2019 0:00:58 GMT
Sunday's training session: Everything is 10 reps unless otherwise stated. It's a non-stop circuit.
Two Hand KB Swings, KB Snatch 5 reps per arm, Two Hand KB Swings KB One Arm Floor Press, KB Snatch 5 reps per arm, Two Hand KB Swings KB One Arm Floor Press, KB Snatch 5 reps per arm, KB Squat & Curl KB One Arm Floor Press, KB Get Up 5 reps per arm, KB Squat & Curl KB Deadlift & Raise, KB Get Up " ", KB Squat & Curl KB Deadlift & Raise, KB Get Up " ", Get Up Sit up KB Deadlift & Raise, Pull-Ups, Get Up Sit up Push-ups, Pull-Ups, Get Up Sit up Push-ups, Pull-Ups, Squat Jump Push-ups, Squat Jump, Walkabouts
I won't post Tuesday's workout but this is the type of training session I'm doing. Each session is different exercise wise but the format is the same. Takes about 30 minutes, maybe a tiny bit more. This is more for conditioning and endurance. It's a fun session for me.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Sept 1, 2019 21:31:14 GMT
Haven't posted anything here in a while but Moxohol gave me the idea to post my forearm and grip training. Here's what I do:
1) Open hands hard 10 reps 2) Touch each fingertip to palm one finger at a time( For 1 & 2 I do both hands at one time. This is my warm up) 3) Superset of wrist curls(30lbs) and reverse wrist curls(15lbs) 4 sets of 10 each 4) Olympic plate(smooth side) pinch grip to failure After I do 1 & 2 again. 5)Two arm Hang from a bar to failure 6) One arm hangs to failure 7) Slow Fingertip Push-up ( 10 seconds at the top hold, 10 second negative, 10 second hold at bottom, 10 second up, and 10 second hold at the top) Sometimes I only do 5 seconds for each. Depends on how I feel that day. Then I do 1 & 2 again to finish off.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 7, 2020 1:24:36 GMT
Saturday 1/4/20:
1) Double KB Push Press 16kg 1,2,3 x 2 2) One Arm Assisted Push-Up 1,2,3 x 2 3) Weighted Pull-ups 16 kg 1,2,3 x 2 4) One Arm KB Bottoms Up Carry 16 kg 15,30, and 45 seconds each side
Two Rounds with a 24kg KB: 2 two arm swings 1 goblet squat 4 two arm swings 2 goblet squats 6 two arm swings 3 goblet squats 8 two arm swings 4 goblet squats 10 two arm swings 5 goblet squats
Notes: Reading what Bruce said about his winter training inspired me to do something different. Just trying to get a little bit stronger and I like KB complexes. I'm taking these ideas from Dan John and Pat Flynn.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,719
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Post by pierinifitness on Jan 7, 2020 2:41:21 GMT
Good workout to start your 2020 fitness, health and wellness journey. I’ll be following your journal and adding my two cents comments from time to time. Keep marching forward!
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 8, 2020 0:10:43 GMT
1/5/20:
1) Box Jump 1,2,3 x 2 2) Double KB Press 20 kg 1,2,3 x 2 3) One Arm Bodyweight Row 1,2,3 x 2 4) Double Rack Carry 20 kg 15,30,45 seconds
Four Rounds of the following two-arm swing Tabata Interval: 24 kg
20 seconds swings 10 seconds rest 20 seconds swings 10 seconds rest 20 seconds swings 10 seconds rest
120 swings total, 6 minutes, Avg 125, Max 146, Calories 58
Notes: The one arm bodyweight row is done with the Sierra strap and one Hook handle.
1/7/20
1) Single Leg KB Deadlift 16 kg 1,2,3 x 2 2) Double KB Rack Squat 16 kgs 1,2,3 x 2 3) Hanging Leg Raise 1,2,3 x 2
3 Rounds 16 kg: 5 reps each exercise 1) One Arm Swings 2) One Arm Cleans 3) One Arm Snatches 4) One Arm Push Press 5) Suitcase KB Reverse Lunges 10 minutes, Avg 124, Max 143, Calories 110
Notes: For the complex above I did all exercises on my left side first. Then repeat them on my right side.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,719
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Post by pierinifitness on Jan 8, 2020 13:53:49 GMT
Michael, like that KB complex on 1/7/2020. Don't think I've ever done it like that where you cycle through all the movements on the same side before switching arms. I seem to do the right swing switch left thing for each exercise in the complex. How do you compare the two ways as far as fatigue?
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 8, 2020 23:54:16 GMT
Honestly. it's hard to tell right now because I haven't worked in a month. So getting used to working again. So that mixed with this is hard to tell.
1/8/20:
1) Trap Bar Deadlift 200 lbs 1,2,3 x 2 2) KB Goblet Lunge 16kg 1,2,3 x 2 3) Two Point Plank 1,2,3 x 2
EMOM 6 Burpees for 10 rounds, 60 total, 9:30 Avg 128, Max 139, Calories 106
Notes: That's all the weight I have for my Trap Bar. It may not be a lot of weight but it feels good on my lower back. I plan on progressing with this by adding more reps through ladders. I may change a couple of things with these training sessions next week. Probably a couple on exercises that don't fit what I want to do.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,719
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Post by pierinifitness on Jan 9, 2020 14:42:14 GMT
Good job Michael in adding trap bar deadlifts to your training rotation. With my soon to be Medicare Man status, I’ll be getting a free gym membership and I’m considering taking it so once a week I can go and play around with barbell. I’d like to try trap bar deadlifts, do some OHP work and maybe play around with some light Olympic lifts. Would be fun to see if I could do a squat snatch with, say, 95 lbs. Keep marching forward! I continue to be impressed with your HR stats during your workouts. It’s as if you’re hardly huffing and puffing. Just read this article about heart rate recovery and it’s relationship to mortality prediction. You’re probably going to be around for a long time so train safe. www.medpagetoday.com/blogs/skeptical-cardiologist/83528
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 9, 2020 23:33:41 GMT
The HR thing is the only benefit that I get from my jobs. Never got any strength or size benefits, always just stayed thinner with more endurance. I think it's more anaerobic than cardio, could be wrong. I like the trap bar deadlifts because they make my back feel great. I would have to thank MBS for mentioning them a while ago. Money is tight right now but I would like to get more weight.
I trained arms today but I know no one is interested here. I do train arms at least twice a week, mostly in the evening. I started using some of Dan John's rep schemes.
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,300
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Post by MBS on Jan 10, 2020 0:25:29 GMT
Michael, you’re very welcome. I enjoy your positive inputs to this forum. I’ve learned a thing or two from them.
If cash is tight, check Craigslist for weight plates. Don’t be afraid to lowball them on a offer. Cash talks. 10 years ago I picked up 330 lbs of Olympic plates for a $50 bill.
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Post by billfish on Jan 10, 2020 0:29:43 GMT
Michael, you’re very welcome. I enjoy your positive inputs to this forum. I’ve learned a thing or two from them. If cash is tight, check Craigslist for weight plates. Don’t be afraid to lowball them on a offer. Cash talks. 10 years ago I picked up 330 lbs of Olympic plates for a $50 bill. I agree....Michael always has something worthwhile to contribute
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jan 10, 2020 11:55:12 GMT
Thanks, guys. I learned a lot of stuff over here from You guys and others. When You stop being hard-headed that's when You really learn. Also, get some laughs from You guys. But I have to honestly admit I wasted some years with the Bag Lady. Between Parker with the Stuart McGill exercises and MBS with the trap bar deadlift, my lower back feels great. I do love KB swings but the trap bar gives the lower back a totally different feeling, well at least for me. I've been looking on Craigslist just for a couple more plates. I have to be patient like I was for the dumbbells.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jan 11, 2020 20:55:52 GMT
Saturday 1/11/20:
1) Get Ups 16kg each side 1,1,1 x 2 2) One Arm Assisted Push-Up 1,2,3 x 2 3) Weighted Pull-ups 16 kg 1,2,3 x 2 4) One Arm KB Bottoms Up Carry 16 kg 15,30, and 45 seconds each side x 2 26 minutes, Avg 93, Max 125, Calories 151
EMOM 2 Hand Swings 24 kg, 10 reps each minute, 9:19 minutes, Avg 109, Max 122, Calories 76
Notes: Get Ups take a little time to do so on days I'm short on time I may have to replace or eliminate them. I used a lighter weight because I just wanted to use them as active rest. The KB Bottoms up carries are tough and pretty fun. For the two hand swings, I rather get a more cardio type session than try to beat the clock, reason doing the Every minute on the minute. The 10 swings took about 20 seconds so I walked the 40 seconds as active rest. Also, as a note, I do a lot of corrective work. Since I'm doing something different than usual for my regular training sessions, the corrective stuff will be done a little less. Today I did 3 sets of 20 reps of one-legged calf raises and 1 set of 60 reps Wall calf raises. This stuff keeps my ankles honest.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Jan 12, 2020 14:05:00 GMT
1/12/20:
1) Get Up Situp 20 kg 1,2,3 x 2 2) Double KB Press 20 kg 1,2,3 x 2 3) One Arm Bodyweight Row 1,2,3 x 2 4) Suitcase Carry 20 kg and 18 lbs together 15,30,45 seconds
5 Rounds Double 16 kg: 5 reps each exercise 1) Swings 2) Cleans 3) Press 4) Squats 11:40 minutes, Avg 123, Max 148, Calories 100
Notes: The suitcase carry was fun with two KBs in one hand. It challenged the grip a little. I don't remember how many kgs the 18 lb KB is. It was 62 lbs all together.
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