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  • HellYeah
    replied
    Sat 10.07.2020 - 869 in total - 13 consecutive
    --------------------------------------------------------------------
    ----- evening-----
    --------------------------------------------------------------------
    [Balance Pad][Better Balance]
    --- rotator cuff exercises
    [the impossible abs] 10
    63 rows
    [the impossible abs] 11
    8 sets (1min rest): (assisted versions)
    --- 10 squats - 12 push ups - 10squats
    --------------------------------------------------------------------
    {BIG 3} week 28 - day 5,5 ✔️
    weekly count: pull: 227 push: 388 legs: 796
    -------------------------------------------------------------------
    [controlled nutrition] ✔️
    [cold shower after workout] no
    [In bed before midnight] ✔️
    -------------------------------------------------------------------
    ActiveDays2020: 173 out of 192

    Leave a comment:


  • HellYeah
    replied
    Originally posted by vrsthe1 View Post
    your new profile pics real good...
    It's the patch of my kiddies TBE/FSME vaccination.

    Leave a comment:


  • vrsthe1
    replied
    your new profile pics real good...

    Leave a comment:


  • WSMC27
    replied
    Originally posted by HellYeah View Post

    ​​​​​​I did some improvements on my position, I lowered the saddle a bit and took of some preload of its suspension, what makes the rides a bit "wobblier" but also more comfortable for my back. And today I mounted a smaller handlebar with a 35mm rise and new holds.
    Click image for larger version

Name:	IMG_20200710_162247_copy_1136x449.jpg
Views:	34
Size:	393.4 KB
ID:	711141
    Looks very nice!

    Leave a comment:


  • HellYeah
    replied

    Fri 10.07.2020 - 868 in total - 12 consecutive
    --------------------------------------------------------------------
    ----- early afternoon-----
    -------------------------------------------------------------------
    STRENGTH
    [Bouldering] higher intensity, than monday, but I felt my overall load… so I call it a day… and will spread the missing {Big3} exercises over the weekend

    Now I have been to almost all boulder gyms in the area… they all take good care of social distancing and hygiene…

    The gymI went today did some improvements of their walls, and rebuild the training area into a garage beaides the outdoor area… I found a circus barbell and played a bit around… I did a deadlift to shoulder press and later a set of four deadlifts… I feel it in the back muscles, now…
    --------------------------------------------------------------------
    {BIG 3} week 28 - day 4 ✔️
    weekly count: pull: 164 push: 292 legs: 636
    -------------------------------------------------------------------
    [controlled nutrition] ✔️
    [cold shower after workout] ✔️
    [In bed before midnight] ✔️
    -------------------------------------------------------------------
    ActiveDays2020: 172 out of 191

    Leave a comment:


  • HellYeah
    replied
    Originally posted by WSMC27 View Post

    THIS I LIKE!!!! Well done!

    ​​​​​​I did some improvements on my position, I lowered the saddle a bit and took of some preload of its suspension, what makes the rides a bit "wobblier" but also more comfortable for my back. And today I mounted a smaller handlebar with a 35mm rise and new holds.
    Click image for larger version

Name:	IMG_20200710_162247_copy_1136x449.jpg
Views:	34
Size:	393.4 KB
ID:	711141

    Leave a comment:


  • WSMC27
    replied
    Originally posted by HellYeah View Post
    Wed 08.07.2020 - 866 in total - 10 consecutive
    --------------------------------------------------------------------
    ----- during the day -----
    --------------------------------------------------------------------
    [bike commute] 24 km
    --- counts as 58 legs exercises
    "I am more motivated to use the bike,
    when I can count it as my daily leg exercises..."
    THIS I LIKE!!!! Well done!

    Leave a comment:


  • HellYeah
    replied
    Thu 09.07.2020 - 867 in total - 11 consecutive
    --------------------------------------------------------------------
    ----- morning/noon-----
    -------------------------------------------------------------------
    [Balance Pad]
    --- rotator cuff exercises
    -----
    41 rows
    [the impossible abs] 9
    ---12 push-ups after each set, no rest
    [Better Balance]
    --------------------------------------------------------------------
    ----- afternoon -----
    --------------------------------------------------------------------
    [bike commute] 23 km
    --- counts as 58 legs exercises
    --------------------------------------------------------------------
    ----- evening-----
    --------------------------------------------------------------------
    [taichi] form, sword, stick (first time)
    --------------------------------------------------------------------
    {BIG 3} week 28 - day 4 ✔️
    weekly count: pull: 164 push: 292 legs: 636
    -------------------------------------------------------------------
    [controlled nutrition] no
    [cold shower after workout] ✔️
    [In bed before midnight] no 0:45
    -------------------------------------------------------------------
    ActiveDays2020: 171 out of 190
    Last edited by HellYeah; July 10th, 2020, 07:45 AM. Reason: update daily goals

    Leave a comment:


  • HellYeah
    replied
    Wed 08.07.2020 - 866 in total - 10 consecutive
    --------------------------------------------------------------------
    ----- during the day -----
    --------------------------------------------------------------------
    [bike commute] 24 km
    --- counts as 58 legs exercises
    "I am more motivated to use the bike,
    when I can count it as my daily leg exercises..."

    --------------------------------------------------------------------
    ----- evening -----
    -------------------------------------------------------------------
    STRENGTH
    [Balance Pad]
    --- rotator cuff exercises
    [11 rows]
    [the impossible abs] 8
    --- 3* 35sec elbow plank (30sec "rest" in knee plank)
    “already warmed up”
    [Kavadlo's GET STRONG] P1 progression*
    --- 3 circuits w little rest
    --- --- 20 assisted push-ups
    --- --- 4 frenchies to flex hold (4s)
    --- --- --- to pause hold (4s)
    --- --- --- active hang (4s)
    --- --- 3 sets of 10 lying knee tuck
    --- --- 3 sets of 20 assisted squats
    --- --- 3 sets of 12 Hip Bridges
    “Ugh… that’s a hard thing to do today...!”
    [Better Balance]

    [Kavadlo's GET STRONG] P2 progression*
    -- Start a set every 100 seconds
    --- Pushups: 3*17 classic
    --- Pulll-ups: 3*6 reps (pull/chin/neutral)
    --- Wall Handstand: 3 times
    --- Hanging Knee Raise: 3*8 (EMOM)
    --- Squat: 3*20 (E2MOM)
    --- Split squats: 40 (changing sides after 10)
    --- Step-ups: 40 (changing sides after 10)
    --- Straight bridge: 2*12
    “Ididit”
    --------------------------------------------------------------------
    *not giving the weeks/days of the Kavadlo program anymore,
    cause I have to adapt it to my needs.
    --------------------------------------------------------------------
    {BIG 3} week 28 - day 3 ✔️
    weekly count: pull: 123 push: 256 legs: 578
    -------------------------------------------------------------------
    [controlled nutrition] ✔️
    [cold shower after workout] ✔️
    [In bed before midnight] ✔️
    -------------------------------------------------------------------
    ActiveDays2020: 170 out of 189

    Leave a comment:


  • HellYeah
    replied
    Tue 07.07.2020 - 865 in total - 9 consecutive
    --------------------------------------------------------------------
    ----- morning -----
    --------------------------------------------------------------------
    41 curl rows
    2 sets of pushups (30/5) 10-count rest
    -----
    2 sets of cossacks (20/20)
    -----
    [the impossible abs] 7
    -----
    [Balance Pad][Better Balance]
    --- rotator cuff exercises
    -----
    [YwA: CAMP] 5
    --------------------------------------------------------------------
    ----- evening -----
    --------------------------------------------------------------------
    KB session (10kg) EMOM
    4 sets of 5 goblet squats
    4 sets of 10 clean and press (5 each)
    10 sets of 10 swings
    --------------------------------------------------------------------
    {BIG 3} week 28 - day 2 ✔️
    weekly count: pull: 82 push: 145 legs: 320
    -------------------------------------------------------------------
    [controlled nutrition] ✔️
    [cold shower after workout] ✔️
    [In bed before midnight] ✔️
    -------------------------------------------------------------------
    ActiveDays2020: 169 out of 188

    Leave a comment:


  • HellYeah
    replied
    Originally posted by DorothyMH View Post
    Oooh, I like the 30 sec rest in knee plank!! What a great idea!!!

    ​​​​​​I don't know if I like it... my abs were a bit shaky in the end...

    ​​​​
    ​​​​​​

    Leave a comment:


  • DorothyMH
    replied
    Oooh, I like the 30 sec rest in knee plank!! What a great idea!!!

    Leave a comment:


  • HellYeah
    replied
    Mon 06.07.2020 - 864 in total - 8 consecutive
    --------------------------------------------------------------------
    ----- early afternoon -----
    --------------------------------------------------------------------
    [BOULDERING]
    High Volume/Strength circuit:
    I did a lot of more or less easy boulders
    and this during rest times:
    rows 10 11 10 10
    inclined push-ups 16 16 16 10 10 16 26
    cossacks 40 40 30
    slackline stepups 30 70
    low chair squats 10 10 10 20
    [the impossible abs] 6
    --- 3* 30sec elbow plank (30sec "rest" in knee plank)
    --------------------------------------------------------------------
    ----- evening -----
    --------------------------------------------------------------------
    [Balance Pad][Better Balance]
    --- rotator cuff exercises
    --------------------------------------------------------------------
    {BIG 3} week 28 - day 1 ✔️
    weekly count: pull:41 push: 110 legs: 260
    -------------------------------------------------------------------
    [controlled nutrition] ✔️
    [cold shower after workout] ✔️
    [In bed before midnight] ✔️
    -------------------------------------------------------------------
    ActiveDays2020: 168 out of 187

    Leave a comment:


  • HellYeah
    replied
    Sun 05.07.2020 - 863 in total - 7 consecutive
    --------------------------------------------------------------------
    ----- evening -----
    --------------------------------------------------------------------
    YOGA
    40 rows
    -----
    [Balance Pad][Better Balance]
    --- rotator cuff exercises
    -----
    [the impossible abs] 5
    -----
    33 push-ups
    54 cosack squats
    ------
    [YwA: CAMP] 4
    --------------------------------------------------------------------
    {BIG 3} week 27 - day 7 ✔️
    weekly count: pull:280 push:457 legs: 978
    -------------------------------------------------------------------
    {BIG 3} update
    |catching up|
    [rows] 1905 to go ( 11 per day )
    [assisted push-up]1214 to go ( 7 per day )
    [assisted squats] 3723 to go ( 22 per day )

    |week 27|
    [Full Pull] (203/29) complete
    [the Pushers] (406/58) complete
    [Squat patrol] (812/116) complete
    -------------------------------------------------------------------
    [controlled nutrition] weekend
    [cold shower after workout] ✔️
    [In bed before midnight] ✔️
    -------------------------------------------------------------------
    ActiveDays2020: 168 out of 187

    Leave a comment:


  • HellYeah
    replied
    Sat 04.07.2020 - 862 in total - 6 consecutive
    --------------------------------------------------------------------
    ----- evening -----
    --------------------------------------------------------------------
    STRENGTH
    [the impossible abs] 2
    -----
    [Balance Pad][Better Balance]
    --- rotator cuff exercises
    -----
    [Kavadlo's GET STRONG] P1W2D2
    --- circuit style, only micro rests, same setup as D1
    ------
    54 cosack squats
    ------
    [Kavadlo's GET STRONG] P2W2D2
    --- up to 90sec rest, same setup as D1
    -----
    intense stretching
    --------------------------------------------------------------------
    {BIG 3} week 27 - day 6 ✔️
    weekly count: pull:240 push:424 legs: 924
    -------------------------------------------------------------------
    [controlled nutrition] weekend
    [cold shower after workout] ✔️
    [In bed before midnight] ✔️
    -------------------------------------------------------------------
    ActiveDays2020: 167 out of 186

    Leave a comment:

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