Colin 2019

**Colin** · March 9, 2019, 09:22 AM

Glad that you join me in a love of PUNCHES, Joomju!

We had a friend round last night, so I just did my "extras":

DD with EC: 2 minute tree pose (enjoyed this, and my balance was better!)

100 punches - BECAUSE PUNCHES!

Al Kavadlo 5 by 5, which is 5 times 5 Australian pull-ups, 5 lying knee tucks, 5 (each leg) split leg squats, 5 push ups.

One easy dumbbells circuit.

All OK.

**Zastria** · March 9, 2019, 01:11 PM

The Lake District is beautiful and that's an amazing view!

**Rainbow Dragon** · March 9, 2019, 05:46 PM

I'm not sure exactly where my uncle's place is. He and some friends bought a piece of land and had houses built on it for themselves. So I don't think he's too isolated.

**DaithiMeyer** · March 10, 2019, 10:40 PM

Wet Spring farmland. Ahh, memories of my youth in Berkshire County (NOT the British Isles).
GOOD memories, to be sure. (I was so clueless at the time)

**Colin** · March 11, 2019, 09:20 AM

Thank you, Zastria, Rainbow, and Daithi! I'm no youth, any more, but I'm still pretty clueless!

On we go!

A good day on Saturday, with a full programme (extras plus AoP), then a poor day yesterday with, well, no formal exercise, but quite a lot of allotment digging.

Hoping to be bouncier today!

On we go my friends.

**Rainbow Dragon** · March 11, 2019, 06:26 PM

Gardening is good exercise.

**Colin** · March 12, 2019, 09:32 AM

Thank you, Rainbow! Yes, it is, and this was digging a trench so counts as both cardio and strength training I reckon!

The weather's very up and down at the moment so we did quite a bit then we had a cold snap... typical British spring really, but we planted potatoes, asparagus, jerusalem artichokes and some onions.

I enjoyed yesterday's exercise:

1 Al Kavadlo 5 by 5 for beginners.
1 of my weight sets. (I might tweak this to make it more complete - any tips for a simple, comprehensive, short, whole-body dumbbell workout (with two 7.5kg weights) gratefully accepted - I've seen a couple of decent things on YouTube, and basically, my little routine is based around what I did in Ironborn, so I'll do some more digging.)
Age of P Chapter 37. Just level 1 on this (circuits: 20 squats, 5 push ups, 20 shoulder taps). I'm a bit disappointed with that to be honest, but couldn't face doing 200 squats as much as anything. Ooh, and 600 high knees.
DD with EC: 20 Dragon Push-ups. That was tough!

Anyway, on we go!

**Colin** · March 12, 2019, 09:38 AM

I forgot to add.... what did I forget to add, KYRO?

100 PUNCHES!

WHY?

BECAUSE PUNCHES!

**Lyra_H_W** · March 12, 2019, 09:49 AM

Nice work Colin

Yyeah the weather is not conducive to planning outdoor stuff in advance rn.

**KYRO** · March 12, 2019, 05:28 PM

Originally posted by Colin View Post

I forgot to add.... what did I forget to add, KYRO?

100 PUNCHES!

WHY?

BECAUSE PUNCHES!

Yeah, something was missing...

(I meant punches, punches were missing...

)

**Scott** · March 13, 2019, 07:35 AM

Originally posted by Colin View Post

Thank you, Rainbow! Yes, it is, and this was digging a trench so counts as both cardio and strength training I reckon!

The weather's very up and down at the moment so we did quite a bit then we had a cold snap... typical British spring really, but we planted potatoes, asparagus, jerusalem artichokes and some onions.

I enjoyed yesterday's exercise:

1 Al Kavadlo 5 by 5 for beginners.
1 of my weight sets. (I might tweak this to make it more complete - any tips for a simple, comprehensive, short, whole-body dumbbell workout (with two 7.5kg weights) gratefully accepted - I've seen a couple of decent things on YouTube, and basically, my little routine is based around what I did in Ironborn, so I'll do some more digging.)
Age of P Chapter 37. Just level 1 on this (circuits: 20 squats, 5 push ups, 20 shoulder taps). I'm a bit disappointed with that to be honest, but couldn't face doing 200 squats as much as anything. Ooh, and 600 high knees.
DD with EC: 20 Dragon Push-ups. That was tough!

Anyway, on we go!

Hmmm what about this for some weights routines:

Squats to shoulder press (Quads and shoulders)
Chest Press on the floor or a swiss ball (Chest)
Romanian Deadlift to Upward Row (Hamstrings and Back) or do RDL separately and then Bent Over Row
Calf Raises
Zottman Curl to Skull Crusher as a superset (Bicep and Tricep)

That should hit most major muscle groups. I hope that helps.

**Colin** · March 13, 2019, 07:55 AM

Wow, thank you, Scott! I've never done any compound moves so this is interesting and I'll certainly have a go at this - with a little help from Google: "skull crushers!" Crikey!

My current routine is: 10 calf raises, 10 bicep curls, 10 shoulder presses, 10 weighted squats, 10 bent over rows, 10 chest presses, 5 lateral raises.

Interested to try these!

And thank you as ever for punching me in the face, KYRO!

Because PUNCHES!

I ended up being quite busy yesterday: I got my guitar fixed and I've finally given in and starting paying for live streams from Leeds United. We won! Woop.

So just:

100 punches, BECAUSE PUNCHES, and,

1 Al Kavadlo 5 by 5 for beginners.

That's OK. I like the 5 by 5 very much, it feels challenging (I'm still improving), while being something I always have time for if I'm at home.

Looking forward to some more weights today then. And the DD.

Take care my friends, and thank you for all the support!

**Scott** · March 13, 2019, 12:00 PM

Originally posted by Colin View Post

Wow, thank you, Scott! I've never done any compound moves so this is interesting and I'll certainly have a go at this - with a little help from Google: "skull crushers!" Crikey!

My current routine is: 10 calf raises, 10 bicep curls, 10 shoulder presses, 10 weighted squats, 10 bent over rows, 10 chest presses, 5 lateral raises.

Interested to try these!

Maybe try 3 sets of 10-12 of each with 1 to 2 mins rest between sets. Try to have a reasonable time under tension if you want to make it harder or add an extra set. By time under tension aim to raise in the squat over 1-2 secs, lower the dumbbells in the chest press over 2-3 secs and push them up over a second. Make sure you squeeze your bicep as you curl to improve the tension on that as well.

If you want a few variations so you can work your muscle groups slightly differently:

Swap Squats for a wider stance sumo squat with the weights in the goblet position. If you want something a little more glute dominant then hip thrusters maybe.
Swap shoulder press for either lateral flys or shrugs
You could do chest flys instead of chest press.
Replace RDL with a split squat

If you've room to walk outdoors then an offset farmers walk with one db held high overhead and one in a low carry would be a variant of one I've seen done with kettle bells.

That should give you a few options to mix things up going forward.

**alleycat** · March 13, 2019, 02:22 PM

Wait wait, you're from Wales but supporting Leeds? What's the story there?

**Colin** · March 13, 2019, 02:31 PM

A long one, alleycat, but...

It's basically glory-hunting gone wrong! My brother was a Leeds fan when I was a kid, and I just followed him... We were famous then!

thanks again, Scott , I really appreciate the support and effort!

Colin 2019

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