pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Mar 28, 2020 14:35:57 GMT
3/28/20: Run/Walk 2 minutes/1 minute for 6 rounds 18 minutes, 1.41 miles, 12:46 pace, Avg 118, Max 140, Calories 174 Notes: Was a very slow pace but felt good. If the weather holds up I would like to get back to running. I'm not going to push the pace. I want the runs to feel easy and my knees to feel good. I'm going to be more interested in the aerobic aspect of it. Good job Michael; you'll never go wrong with the run/walk protocol which is nothing more than an interval workout. With all this Coronavirus stuff and being more on lockdown, the thought of running, and outdoors, seems so invigorating to 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: 5,295
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Post by Michael on Mar 29, 2020 20:50:57 GMT
Thanks, Pierini! Agree, with all this lockdown stuff and as a person whose outside everyday, running and walking does feel good.
3/29/20: Morning
Superset: 1a) Double KB Press 16kg 2,3,4,5,3,4,3,5,3 1b) Double KB Squat 16kg 2,3,4,2,3,2,3,2 18:00 minutes, Avg 95, Max 117, Calories 107
2a) Pullups with bands attached to KB 1 long black 5x5 2b) Ring Pushups 5x5 3a) Band Side Laterals(long bands) 2 black 2x5 3b) Band Rear Delt Rows (Short Bands) 2 black and 1 yellow 2x5
Evening:
4a) Double Hammer Curls 35lbs 3x5 4b) Double DB Incline Tricep Extensions 25lbs 3x5
Notes: I did the wrong press and squat session that I wanted to do because I wrote it wrong. It was supposed to be more squat heavy, oh well. Really like the pullups with the band around my 24kg KB.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,295
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Post by Michael on Mar 31, 2020 0:54:18 GMT
3/30/20:
EMOM 20 Rounds:
One Arm Swings 24kg 5 reps for a total of 100 reps 19:15 minutes, Avg 96, Max 114, Calories 90
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,295
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Post by Michael on Mar 31, 2020 20:37:22 GMT
3/31/20:
Superset: 1a) Double KB Press 20kg 2,3,2,3 1b) Double KB Squat 20kg 1,2,1,2
2a) Dips with bands attached to a KB (2 BLACK) 5X5 2b) One Arm Row 50lbs 5X5
Evening:
3a) Double Hammer Curls 35lbs 3x5 3b) From the Bottom Alternating Incline Tricep Extensions 25lbs 3x5
Notes: Really like the idea with using the bands to make dips harder as I did pullups at the beginning of the week. This superset and the arm superset is just maintenance. I'm not trying to push any of this for now.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,295
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Post by Michael on Apr 1, 2020 21:33:29 GMT
4/1/20:
Run/Walk 2 minutes/1 minute for 6 rounds 18 minutes, 1.50 miles, 12:07 pace, Avg 121, Max 143, Calories 183
Notes: I've been walking every day with the Misses. Today we probably walked close to an hour. Thirty minutes was at a park that has a lot of inclines in the trails. With the running, it takes me a while to get back into it. I know walking is great for the knees but running I take my time getting back into it. Because of my past MCL injuries I always take it slow to get the knees up to par. But I have to say, all this walking has my knees feeling really good.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 1, 2020 23:44:08 GMT
Good job Michael. All movement is good movement regardless of pace. 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: 5,295
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Post by Michael on Apr 2, 2020 17:31:04 GMT
4/2/20:
Superset: 1a) Double KB Press 20kg 3,4,5,6,3,4,5 1b) Double KB Squat 20kg 4,5,6,4,5,6,4,5,5 17:48 minutes, Avg 98, Max 128, Calories 115
2a) Pull-ups with bands attached to KB 1 long black 5x5 2b) Ring Pushups 5x5
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,295
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Post by Michael on Apr 4, 2020 13:20:30 GMT
4/4/20: Run/Walk 2 minutes/1 minute for 6 rounds 18 minutes, 1.57 miles, 11:33 pace, Avg 131, Max 151, Calories 204 Notes: I always do the McGill Big 3 plus a couple of other things that feel good on my back before I run/walk. Also, warm up my knees by doing 10 reps of standing leg curls, seated leg extensions, 7 reps Hindu squats, and 7 reps Hindu Pushups. This has my feeling ready to run even though I look like an injured horse, . I do the 7 reps each of the Hindu squats and pushups. Another note, I walk about 7-8 minutes before and after any running session. It's actually feeling really good to run again. Since this is a deload week for my strength training, I will try to run 3 times this week. Between Pierini and reading Al Ciampa's stuff, I'm really convinced of this walking/running stuff.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,295
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Post by Michael on Apr 5, 2020 15:02:53 GMT
4/5/20:
Superset: 1a) Double KB Press 16kg 3,4,3,4 1b) Double KB Squat 16kg 2,3,2,3 6:48 minutes, Avg 93, Max 106, Calories 41
2) Two Hand Swings 24kg 10 reps for 10 sets for a total of 100 reps 6:25 minutes, Avg 105, Max 123, Calories 53
3) Turkish GetUp 20kg 5/5 reps each side 8:10 minutes, Avg 104, Max 113, Calories 63
Notes: Since it was a deload week for me everything was pretty easy. I forgot how much I Like GetUps.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,295
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Post by Michael on Apr 6, 2020 16:49:26 GMT
4/6/20:
Run/Walk 2 minutes/1 minute for 6 rounds 18 minutes, 1.60 miles, 11:17 pace, Avg 130, Max 150, Calories 200
Notes: From 4/4/20 there was a slight improvement from the miles to the Max heart rate. Very slight. My left ankle that I broke many years ago was acting a little funny in the middle of this little run/walk. It is fine but I did a little bit of stuff for the calves and ankle after I stretched.
1) Calf Drops(eccentric movement of a one-leg calf raise) 16kg 2 sets of 15 reps 2) I did 3 movements for the ankle with the Sierra short bands. I used 4 short black. Also, I stood on old trampoline one leg at a time for 1 minutes and 2 sets per leg. For me, this is great for the ankles and knees.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,295
|
Post by Michael on Apr 7, 2020 16:29:53 GMT
4/7/20:
Superset: 1a) Double KB Press 20kg 3,4,5,4,6 1b) Double KB Squat 20kg 3,4,3,4 8 minutes, Avg 100, Max 126, Calories 51
2a) Pullups 3 sets of 12 reps 2b) Pushups 3 sets of 30 reps
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,295
|
Post by Michael on Apr 11, 2020 1:29:46 GMT
I wanted to put this video on my log because I want to eventually get back to doing snatches. I want to be able to refer back to it as a reminder. Steve shows the best form for me.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 11, 2020 13:29:09 GMT
4/7/20: Superset: 1a) Double KB Press 20kg 3,4,5,4,6 1b) Double KB Squat 20kg 3,4,3,4 8 minutes, Avg 100, Max 126, Calories 51 2a) Pullups 3 sets of 12 reps 2b) Pushups 3 sets of 30 reps Michael, that was a great workout you did and 5 rounds in 8 minutes is moving, 3 x 12 on pull-ups caught my attention too. How long do you guess your recovery was between pull-up rounds. Good job, keep marching forward!
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 11, 2020 13:33:56 GMT
I wanted to put this video on my log because I want to eventually get back to doing snatches. I want to be able to refer back to it as a reminder. Steve shows the best form for me. I’ve viewed that video, it’s good instruction. I find practice makes perfect or at least closer to perfect. If I haven’t done snatches in a while, like now, I’m as concerned about skin tears in my palm as much as banging me elbows. Single KB snatches with a 20kg KB x 5 each arm for 20 rounds used to be one of my favorite KB workouts until I decided to cool it on the volume. I’m trying to get brave and do some snatch work with a 24kg KB.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,295
|
Post by Michael on Apr 11, 2020 20:18:15 GMT
4/7/20: Superset: 1a) Double KB Press 20kg 3,4,5,4,6 1b) Double KB Squat 20kg 3,4,3,4 8 minutes, Avg 100, Max 126, Calories 51 2a) Pullups 3 sets of 12 reps 2b) Pushups 3 sets of 30 reps Michael, that was a great workout you did and 5 rounds in 8 minutes is moving, 3 x 12 on pull-ups caught my attention too. How long do you guess your recovery was between pull-up rounds. Good job, keep marching forward! Thanks Ed! Not including the pushups, which I consider rest, I'd say around 1 minute. Could have been a tad more. I used a different form than I usually do for pullups. I would say the form I used was what You do except I always put my legs straight and slightly in front. I just wanted to do something different with pullups and pushups.
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