Nebulus's training log

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    Nebulus's training log

    Edited to fill in a section with infos about my current fitness targets etc. :

    Fitness targets for this year (2018):

    * Get to/below 95 kg (why? Health, looks and for me now most important: i can then do a hangglider tandem flight nearby)
    Edit: Hangglider tandem flight done

    * Do 10 strict dead hang pullups with good form (why? Very good measure of weight/strength ratio. And i want to be badass )

    * Do 10 strict very wide grip pullups (why? A bet with my wife concerning our next car )

    * Run 10k in < 60min. (why? It's sort of a magic number. Like 10 pullups. Needs to be done. Even if i have a not-so-runner like physique )

    * Get below 20% bf (why? According to my scale the "normal", "healthy" range starts there / or ends there depending on the point of view).
    Despite this it's also a nice number.

    * Becoming good a jumping rope (duration first, then skills) (why? Awsome conditioning effect, burns tons of calories, indoor fun)

    ================================================== ================================================== ===========

    Started to do Ironborn today. I was thinking about doing 30 days of strength because of the pullups on the back days. But since i want to use my old dumbbells after several years i went for Ironborn. I guess i will do parts of the Pullup challenge alongside.
    In the description to Ironborn it is suggested to use dumbbells you can just do 20 alternating bicep curls with.
    So i tried some settings and started with 12.5kg now (27-28 pounds). Regarding the bicep curls i could do it with a bit more weight but for the lateral raises etc. i thought it would be too heavy.
    I also read that one should go to failure in each set and there is no need to stop at the given repetitions.

    For the exercises on day 1 i did:

    Shoulder Presses: 20, 16, 12, 12
    Chest Press: 20, 20, 20, 20 (stopped at twenty, could do more)
    Lateral Raises: 6, 6, 5, 4, (but form was not perfect)
    Tricep Extensions: 10, 8, 5, 4

    My first expression:
    My side deltoids definitely need some work and dedication.
    My right arm is stronger (but probably not much of a surprise for a right-handed guy). But i will start my tricep extensions with the left arm to work towards equalizing both sides.
    For chest i could use a much heavier weight but i could not handle such a weight for the other exercises (like side laterals, forward bent flys).
    But if i understood the descriptions correctly you're supposed to use the same weight for the dumbbells throughout, right?

    I am excited to test Back&Bicep tomorrow.
    Last edited by Nebulus; March 30th, 2018, 09:40 PM.

    Since i want to do a part of the pullup challenge alongside ironborn i did some regular, shoulder-width pullups: 2, 2, 2
    Added some band-assisted pullups afterwards: 5, 4
    So i try to run the pullup challenge starting from day 7 alongside Ironborn.

    Ironborn, Day 2.
    Alternating Bicep Curls: 6,6,6,6
    Upright Rows: 10,10,10,8
    Deadlifts: 10,10,10,10
    Shrugs: 10,10,10,10
    Bent Over Rows: 10,10,10,10
    Bent Over Flys: 6,6,6,6


      Ok, let's conquer pullups together!


        Hey maybe this will help you putting more workload on your chest:
        If you got angular Dumbells you can push them togethaer while doing your chest presses. This will put a lot more pressure on your chest.


          Bokef Thanks for the hint. I will incorporate your advice on the next chest day.

          Ok, now the check-in for today (Ironborn Day 3, Legs).
          It was a pretty long working day but i have to be consistent. I also get the feeling that publishing my workouts here really helps in sticking with the plan.

          Goblet Squats: 15, 15, 15, 15
          Forward Lunges: 7, 7, 7, 7
          Side Lunges: 6, 6, 5, 5
          Calf Raises 20, 20, 20, 20

          The Side Lunges we're quite exhausting
          But the following Calf Raises were more like a cool down. But lets see what my legs will tell me tomorrow after getting out of bed

          I also did the Daily Dare today (with EC). Did not think that i would make the 5 minutes.

          Tomorrow is Abs day. I have the feeling this won't be fun. I'll also do the next day of the pullup challenge.


            Feeling after yesterdays workout (Ironborn Day 2, Leg Day): According to my muscle soreness for me yesterday was actually "Glutes Day"

            I'm doing part of the Pullup-Challenge alongside the Ironborn program.

            Pullup-Challenge Day 9, Pullups 3, 2, 2 (look at the wrong day, did the amount for day 11)

            I guess i need more exercise volume for pullups to ensure my progress into the later days of the challenge.
            So I'm now trying to do a total amount of 30 Pullups on the pullup days. I will do the amount of unassisted pullups as requested by the Pullup-challenge and fill up
            the remaining amount of pullups with band-assisted pullups in as few sets as possible.
            Band-assisted pullups (green band): 8, 4, 4, 4, 3

            Ironborn Day 4 (Abs)
            The combination of Abs day and the pullups works nicely. To safe time i supersetted the Situps with the Band-assisted pullups.

            Situps 16, 14, 14, 10
            Sitting Twists 8, 8, 8, 8 (imagined them much harder)
            Leg Raises 16, 14, 14, 12
            Flutter Kicks 10, 20, 20, 20 (the first set was very easy so i raised the volume)

            Daily Dare: 20 Windshield Wipers (what a match with my Abs workout ): Done with EC


              Today just plain Ironborn and Daily Dare

              Ironborn Day 5 (Shoulders, Chest & Triceps)

              Arnold Press 10, 10, 10, 10
              Pushups 19, 10, 10, 8
              Lateral Raises 6, 6, 5, 4
              Tricep Extensions
              15, 12, 12, 11

              Daily Dare: 40 Plank Jacks Done with EC

              Total DD: 4
              Total EC: 4


                So i'm back for Back

                Pullup Challenge Day 11: Pullups 3, 2, 2, 2, 2 (added two additional sets)
                Band-assisted pullups (green band): 7, 5, 3, 3, 2 (Together with the "real pushups" i therefore achieve my own goal of doing at least 30 reps of pullups)

                Ironborn Day 6 (Biceps&Back)

                Bicep Curls 10, 8, 8, 6
                Bent over Rows 10, 10, 10, 10

                Farmers Walk 20, 20, 20, 20

                A question to IronBorn veterans: Is the farmers walk really intended to be done with the same pair of dumbbells i use for doing bicep curls? If yes, what am i doing wrong? Walking around with
                them is damn easy. There must be a twist to it, or?


                  Not sure how it is intended, but to me it seemed that a lot of Bees upped the weights for the farmers walk or increased the step count for the same reason.


                    twinkletoes Sounds good. Time to put my 10 kg plates to work


                      Today: Glutes Day (Ironborn Day 7) (others might call it Leg Day )

                      Squats 8, 8, 6, 6
                      Forward Lunges 6, 6, 6, 6
                      Reverse Lunge Step Up 6, 6, 6, 6
                      Calf Raises 20, 20, 20, 20

                      After this i made sure to have some proper cooldown/stretching. Especially for my calves and my glutes.

                      I am excited where the D.O.M.S. will be strongest this time

                      Daily Dare: with EC

                      Total DD: 5
                      With EC: 5

                      So tomorrow will be Abs Day with lots of planks. And the next pullup day from the pullup challenge.
                      Lets see if i can bust out 4 consecutive reps of regular pullups.

                      Recently i am thinking about adding a second program alongside Ironborn (a bit cardio wouldn't hurt i guess).
                      Any suggestions?


                        Today: Ironborn Day 8, Abs

                        Elbow Plank (Leg Raise) 10, 8, 8, 6
                        Up+Down Plank 10, 8, 8, 6
                        Elbow Plank 30s, 30s, 30s, 30s
                        Side Elbow Plank (each side)
                        30s, 30s, 30s, 30s

                        Daily Dare (Push up Plank): with EC

                        Total DD: 6
                        With EC: 6

                        Pullup Challenge Day 13 (Target: 4, 2, 1)

                        Pullups: 4, 3, 2, 2, 2 (Sum: 13)
                        Band-assisted pullups (green band): 7, 5, 3, 3 (Sum: 18) (Together with the "real pushups" i therefore achieve my own goal of doing at least 30 reps of pullups)

                        I have to work on the upper part of my pullups. Maybe i shold do some isometric holds at the top position or do half-reps just focusing on the upper section.
                        If anyone has ideas for this, let me hear them!


                          I've seen people pull up to the top, start down, stop halfway, pull back up to the top, then go all the way down (and repeat).

                          I don't know if that would help or not, but it makes sense that it would, since you'd be getting twice as much work on the upper part of the pullups.

                          Great job, by the way, getting so many reps!


                            Britt0 Thanks for the idea. I will give it a shot. But i guess i will have to do it with band-assistence to get a good amount of reps. I will also try holding the top position isometrically.
                            I have no problem to get from the deadhang to the height where my nose is at bar level. And the last 10-15 cm (~ 5 inches) for proper bar clearance are by weak point.


                              For having an additional program alongside i am going to pick "30 days of cardio blast". Looks pretty doable and adds some cardio to my routine to continue melting down my belly