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    Sounds like a perfect rest day to me

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      Originally posted by noname View Post
      Sounds like a perfect rest day to me

      Indeed.

      Comment


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        TheLibarian´s Log - 18.11.2017:


        main course:

        AtomicKnight - week 4 - Push+Row

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        Comments:

        Push-Ups: (6,6,6,5,5,5,5,5,5,5,5,5,5)
        Straight-Leg-Body-Rows: (6,6,6,5,5,5,5,5,5,5,5,5,5)


        We made tarte flambée what else shall I say? right: we made tarte flambée and the best thing: still some left Now: "the kangaroo visits us, because he wants to make some omelette" and I think I will enjoy the audiobook with a good whiskey. Enjoy your evening bees.

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          TheLibarian´s Log - 19.11.2017:


          main course:

          AtomicKnight - week 5 - Pull + Squat

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          Comments:

          No time on the morrow. Therefore I switched todays rest-day with tomorrows pull+squat-day!

          Pull-Ups (3,3,3,3,2,2,2,2,2,2,2,2,2,2)
          Squats (16,16,16,16,15,15,15,15,15,15,15,15,15,15)

          Happy Sunday Bees!

          Comment


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            TheLibarian´s Log - 20.11.2017:


            main course:

            Rest Day

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            Comments:

            Rest Day!

            I really love the "Rest-Days" The program works out quite good so far. I gained mass, strength and endurance. And through increasing sets and reps it will not get easy - but if so one day, I have lots of ways to adapt exercises.

            The next two weeks I will be doing the AtomicKnight. Then we have 1 week vacation were I probably can´t work out as much as I can. I will call it just a rest-week and give my body a week to relax and refuel his energy.

            After that I will be going back to the AtomicKnight. xingyiquan at this point: if you have any suggestions or hints on how to, or not to adapt the program, just feel free to leave a comment.


            A friend of mine asked me if I ever played "squash". I said: "no" - he said: "ok, no problem, but we have to close this gap of education, I made an appointment for next week". That means we will be playing squash next week after work. I am looking forward to that day and am curious how it will work out in the end. It is always good to try something new.

            I also signed in for a "rondel dagger seminar" in the midst of december. The seminar will be about 6 hours long. Weapons combined with wrestling - this can only be awesome in the end.

            At the moment I am counting days, because at the end of next week I have 1 week of vacation.

            Have a great start in your week Bees!

            Comment


              TheLibrarian as long as it works milk out all you can get once you plateau then it will be time for a change

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                TheLibarian´s Log - 21.11.2017:


                main course:

                AtomicKnight - week 5 - Bridge+Kettlebell

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                Comments:

                Bridge (11,11,11,11,10,10,10,10,10,10,10,10,10,10)
                Kettlebell-Swings-16kg: (11,11,11,11,10,10,10,10,10,10,10,10,10,10)
                TGU-16kg: 4 (2 each side)

                Bridge are getting easier, will adapt it next week with feet a little elevated I think. Or something different. We will see next week.

                Kettlebell-Swings: My form is better - and my back stronger - therefore the swings felt great but also easier.
                But there is one thing I learned today: never, and I really mean, never ever listening to funny audiobooks when doing kettlebell-swings - but don´t worry, no one got hurt

                TGU: bruise is gone - nonetheless I definitely have to work on the grip. I also need practice to get accustomed to the strain of the kettleball in this position, with this exercise. Therefore I started low today - nothing bad about that, but something to work on in the future. I choose 4, 2 each side.

                Have a great Day Bees!

                Comment


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                  TheLibarian´s Log - 21.11.2017:


                  main course:

                  Historical Fencing: "Ringen"

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                  Comments:

                  A new wrestling session. We trained old and new moves - there were also quite a lot progression in some moves - because the old ones were to easy they said? Easy? yes, they can say that after many years of training I never neglected a good challenge Some moves were real overkills. It was a lot of fun - and we worked and learned a lot together. Really looking forward to next wednesday - because I really enjoy "ringen"

                  Comment


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                    TheLibarian´s Log - 23.11.2017:


                    main course:

                    AtomicKnight - week 5 - pull+abs

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                    Comments:

                    Pull-Ups (4,4,4,4,3)
                    Hanging-Straight-Leg-Raises (8,7,6,5,4)
                    Lying-Leg-Raises (15,15,15,15,15)

                    I replaced "hanging-knee-raises" with "hanging-straight-leg-raises".

                    The Thursday session is really great. I like the lesser sets with higher reps better then the days with more sets and lesser reps. It is more intense and the workout is a bit shorter.
                    Pull-Ups improved a lot so far.

                    Long Story short: my favourite day of the AtomicKnight.

                    Enjoy your evening bees.

                    Comment


                      TheLibrarian I am curious, what are your rest times?

                      Comment


                        Originally posted by mogster View Post
                        TheLibrarian I am curious, what are your rest times?
                        30 seconds between sets and 2 minutes between each exercise-groups.



                        ... and of course every sunday as planned rest-day

                        Comment


                          Originally posted by TheLibrarian View Post
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                          TheLibarian´s Log - 23.11.2017:


                          main course:

                          AtomicKnight - week 5 - pull+abs

                          ______________________________


                          Comments:

                          Pull-Ups (4,4,4,4,3)
                          Hanging-Straight-Leg-Raises (8,7,6,5,4)
                          Lying-Leg-Raises (15,15,15,15,15)

                          I replaced "hanging-knee-raises" with "hanging-straight-leg-raises".

                          The Thursday session is really great. I like the lesser sets with higher reps better then the days with more sets and lesser reps. It is more intense and the workout is a bit shorter.
                          Pull-Ups improved a lot so far.

                          Long Story short: my favourite day of the AtomicKnight.

                          Enjoy your evening bees.
                          glad you like this day. I would still continue to build up on knee raises for a while. The hanging ab work is not only working your core but also back, lats and forearms. You will need these going forward. I think that 20 plus is more toward the level prior to have a real need for a change. Then there are bent leg raises, frog raises, partial straight legs, straight legs , shins to the bar, toes to the bar and v raises. Over rushing tends to transform all following ones in bent leg versions while killing the benefit. Currently I am at the frog ones and these helped a lot with the hip flexor strength which will be useful going forward. Also the intermediate progressions have plenty of carry over to other exercises. As an example I was convinced that my inability to do pistols was linked to my legs but in reality my issue was on the lower abs and hips and after months of frog raises I discovered three days ago that now I can do textbook pistols because I filled my gap without even knowing.
                          Therefore if you do your straight leg raises with perfectly locked and straight legs taking 2 secs up 1 stop on top and 2 downwards, go on with these. If not you ade over rushing and will anyway have to regress back once you will hit the wall.
                          Besides this cool progress

                          Comment


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                            TheLibarian´s Log - 24.11.2017:


                            main course:

                            well ...

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                            TheLibarian´s Log - 25.11.2017:


                            main course:

                            AtomicKnight - week 5 - Push+Row

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                            Comments:

                            Normally I wanted to participate again in the historical-fencing-class on friday ... but first: I had to work longer then anticipated, and then there was - "again" - lots of failures with the railway which made it impossible for me to reach my destination ... Well, there are such days, right?



                            Pus+Row was:

                            Push-Ups: (6,6,6,6,5,5,5,5,5,5,5,5,5,5)
                            Straight-Leg-Body-Rows: (6,6,6,6,5,5,5,5,5,5,5,5,5,5)

                            Workout was nice today and sweet.





                            xingyiquan Thanks a lot buddy for your post and input and the time you took in letting me know your thoughts. It is always much appreciated. The change was spontaneous, my body just did it if you get my drift. But I will keep your advice in mind, especially not to spoil the benefits and fruits of my work in the end. Therefore I will continue with the knee-raises again. Thanks for the hint!

                            I wouldn´t mind to recieve further advice in the future regarding, sets, reps, progression tips or even when there would be a good time for a change. So, if you see something in my posts ... feel free to leave a comment - looking forward to that!




                            Happy Weekend Bees!

                            Comment


                              Originally posted by TheLibrarian View Post
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                              TheLibarian´s Log - 24.11.2017:

                              main course:


                              well ...

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                              ..you're doing great btw

                              Comment


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                                TheLibarian´s Log - 26.11.2017:


                                main course:

                                AtomicKnight - week 5 - RestDay

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                                Comments:








                                noname Thanks Buddy

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