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#1
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Hey people.
So... I reached peak form in 2017.. for my birthday. Maintained it for a bit. Then depression hit. Christmas eating compounded it. And... I ended up starting the year fat. I guess this year my goals will be centred around not repeating that cycle. Wish me luck. ... I'm going to need it. |
#2
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1st January
Deadlift: 135 x 15 135 x 15 225 x 10 Aborted. Tired. Rested for several days.. only teaching classes. 8th January 2018 Pattern #1: 10 minutes AMRAP 1 squat + 1 plyo squat. Add 1 rep to each movement per round until timer goes off. Managed 13 rounds. Pattern #2: 7 minutes 1 upright row (w/ 50 lb bell) + 1 push up. Add 1 rep to each movement per round until timer goes off. Pattern #3: 3 minutes 1 advanced burpee + 1 bent over row (pulling from floor on each rep; using 50 lb kettlebells). Add 1 rep to each movement per round until timer goes off. 9th January 2018 Pattern #1: 10 minutes AMRAP 1 deadlift (135 lbs) + 1 ab wheel roll out. Add 1 rep to each movement per round until timer goes off. Pattern #2: 7 minutes AMRAP 10 lateral raises + 10 curls. Repeat. Pattern #3: 4 minutes AMRAP Barbell calf raise x 20. Hanging leg raise x 20. Repeat Extra credit: barbell hack squat + shrug x 3 sets. 10th January 2018 Lateral raise: 7 sets x 10 reps each 200m run. Overhead press: 7 sets x 10 reps each. 400m run. Overhead carry: 200m 600m run. 21 chin ups. 21 weighted plyometric squats. 21 heavy kettlebell swings. 21 medicine ball slams. 13th January Taught a bootcamp. At the end I did: Deadlift: 1 set - 315 lbs x 13 reps Barbell squat ass to calves. Worked up to 315 lbs x 5 reps Chin ups: Bodyweight x failure +28kg x 5 reps Dumbbell flies: 60 lb bells x 2 sets til failure. 14th January 3.65 km run.. punctuated with squat holds , crawls, lunges, shuffle runs, planks etc. Afterward: 50 chin ups |
#3
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1st January
Deadlift: 135 x 15 135 x 15 225 x 10 Aborted. Tired. Rested for several days.. only teaching classes. 8th January 2018 Pattern #1: 10 minutes AMRAP 1 squat + 1 plyo squat. Add 1 rep to each movement per round until timer goes off. Managed 13 rounds. Pattern #2: 7 minutes 1 upright row (w/ 50 lb bell) + 1 push up. Add 1 rep to each movement per round until timer goes off. Pattern #3: 3 minutes 1 advanced burpee + 1 bent over row (pulling from floor on each rep; using 50 lb kettlebells). Add 1 rep to each movement per round until timer goes off. 9th January 2018 Pattern #1: 10 minutes AMRAP 1 deadlift (135 lbs) + 1 ab wheel roll out. Add 1 rep to each movement per round until timer goes off. Pattern #2: 7 minutes AMRAP 10 lateral raises + 10 curls. Repeat. Pattern #3: 4 minutes AMRAP Barbell calf raise x 20. Hanging leg raise x 20. Repeat Extra credit: barbell hack squat + shrug x 3 sets. 10th January 2018 Lateral raise: 7 sets x 10 reps each 200m run. Overhead press: 7 sets x 10 reps each. 400m run. Overhead carry: 200m 600m run. 21 chin ups. 21 weighted plyometric squats. 21 heavy kettlebell swings. 21 medicine ball slams. 13th January Taught a bootcamp. At the end I did: Deadlift: 1 set - 315 lbs x 13 reps Barbell squat ass to calves. Worked up to 315 lbs x 5 reps Chin ups: Bodyweight x failure +28kg x 5 reps Dumbbell flies: 60 lb bells x 2 sets til failure. 14th January 3.65 km run.. punctuated with squat holds , crawls, lunges, shuffle runs, planks etc. Afterward: 50 chin ups |
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15th January
Chin up: 21 reps Sledgehammer slam: 50 reps Chin up: 15 reps Sledgehammer slam: 50 reps Chin up: 12 reps Medicine ball slam: 30 reps Floor press: 3 x 135 lbs x 10 reps each Floor press hold w/ leg raise: 135 lbs x 10 reps x 10 reps x 10 reps 16th January Barbell squats punctuated with 1km bike sprints 17th January Skipping x 300 reps Chin up: 21, 15, 12 Upright row: 21, 15, 12 19th January 6am - 2km run 22nd January 5pm - 10km ride |
#5
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23rd January
Light outdoor riding (general warm up) Walking lunge: 7 sets: bodyweight only x 50m each Barbell split squat: 65 lbs x 6 reps each 95 lbs x 6 reps each 135 lbs x 6 reps each Barbell (skiers) calf raise: 135 lbs x 30 reps 205 lbs x 15 reps 255 lbs x 10 double-contracting reps 255 lbs x 10 double-contracting reps Ab wheel roll out: 3 x 10 reps each Superset: 2 rounds Roman chair sit up: 10 reps Hanging bent knee raise: 6 reps |
#6
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25th January
Upright row: 2 sets: 20kg bells x 20 reps each Feet elevated body push up 15 reps 12 reps 8 reps Band crossover: double black bands 12 reps 10 reps 8 reps Band half kneeling rear crossover: double black bands 12 reps 10 reps 8 reps Floor press: aborted. Didn't feel right Single arm clean and press: 60 lb bell 2 sets: 5 reps per arm, each set Barbell standing behind the neck press: 95 lbs x 10 reps 115 lbs x 8 reps 135 lbs x 8 reps (3 unassisted. 2 with spot. 3 as BN push presses) Push up: bodyweight only 3 sets: 10 reps each Lateral raise: 10 lb bells x 100 reps Hanging bent knee raise: 2 sets: 10 reps each Hanging twisting bent knee raise: 2 sets: 10 reps each |
#7
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30th January
Push up x 100 Buso Push up x 100 Barbell flat bench press: 135 lbs x 10 reps x 15 reps x 10 reps x 15 reps Standing band press: Red band x 20 Black band x 15 Purple band x 15 Green band x 15 Single arm band crossover: 2 sets: red band x 10 reps each Barbell close grip bench press: 3 x 135 lbs x 8 reps each 31st January 6am - 3.6 km run 10am - 1km run |
#8
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1st February
Squat: ass to calves with steep heel elevation Bodyweight only x 15 Bodyweight only x 15 +16kg x 10 +20kg x 10 +135 lbs x 8 Barbell squat: ass to calves 135 lbs x 6 reps 185 lbs x 6 reps 225 lbs x 8 reps Squat high pull: 20kg bells x 25 reps x 20 reps Barbell standing calf raise: 225 lbs x 20 reps x 15 reps x 15 reps Standing calf raise: bodyweight only x 100 reps 5th February - taught a bootcamp. Mostly demonstrations. During I managed: Deadlift: 315 x 10 Zercher squat: working up to 255 x 4 Zercher reverse lunge: 165 x 6 reps each 7th February - micro bootcamp - 5am 4 minutes of: Biceps curl x 10 Renegade row x 10 7 minutes of: Inverted row or pullup x 10 Plank with toe touch x 10 Burpees x 10 11 minutes of: Hill sprint Dumbbell iso hold x 30 seconds Dumbbell row x 10 reps 3 minutes of: Assorted core work |
#9
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12th February
Deadlift: 315 lbs x 10 reps Zercher squat: 275 lbs x 4 reps (personal best) 13th February - black panther challenge "Day 1 exercises: push ups and squats." Superset: 5 rounds Bodyweight only squat x 30 reps Push ups x 20 reps Circuit: 3 rounds Incline fly: 30 lb bells x 12 reps Incline barbell benchpress: 135 lbs x 6 reps Bodyweight-only plyometric squats x 10 reps Total squats: 180 reps Push ups: 100 reps "Day 2 exercises" I'm knocking off as a circuit: Burpees w/ pushup x 2 minutes Dumbbell curl: 30 lb bells x 2 minutes AMRAP Plank: 2 minutes Dumbbell curl: 25 lb bells x 2 minutes AMRAP Weighted jumping Jacks: 10 lb bells x 2 minutes Dumbbell curls: 20 lb bells x 2 minutes AMRAP Pike hold: 1 minute Weighted quadruped hip extension: 10 lb bells x 2 minutes AMRAP Weighted side plank: 10lb bell x 30 seconds per side Weighted ski jump: 10 lbs x 2 Minutes Standing overhead press: 30 lb bells x 2 minutes AMRAP Superman hold x 1 minute Jump tuck: 2 minutes AMRAP Russian Twist: 1 minute |
#10
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14th February - in the morning.
1km run 2 min black panther challenge demonstration (dragon push up, plank with alternating toe touch, mountain climbers) Heavy bag work - 'a lot'. Skill work, hybrid moves, barbell complex - 'A bit'. Saw doing a sick move... threw that in just for the sake of it. Black panther fitness challenge part 2 - 7 minutes of: Plank with toe touch Dragon push ups Mountain climbers Heavy bag work Bent over row or pullups |
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