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Old 07-08-2016, 10:17 AM   #301
Alex Burden
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Re: Its me and it's her (the wife)

Been on a short break across Sweden.

We both went for a jog, was out for 1 1/2 hours, no idea how far, but really hot outside today.
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Old 07-11-2016, 02:33 AM   #302
Alex Burden
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Re: Its me and it's her (the wife)

Well i am still on vacation in the country and have no barbells so i had to do something. Wife went back to work this week and then she will be on vacation again for 3 weeks.

So due to limted resources this is what i came up with.... TABATA and quite a few of them. Non stop keep the clock going. I had a large crowbar in the shed that weight 15kgs so i added that into today as well.

Tabata 1 - 6 sit-ups
Tabata 2 - 8 air squats
Tabata 3 - 5 push ups
Tabata 4 - 15 Du's
Tabata 5 - 8 high pulls with resistance band
Tabata 6 - 8 rows with resistance band
Tabata 7 - 5 burpees
Tabata 8 - 5 shoulder presses behind neck/5 from front position with crowbar
Tabata 9 - 5 bicep curls/5 tricep pushes with crowbar

Final Tabata mix = 8 air squats, 8 high pulls, 15 Du's, 5 burpees, 8 air squats, 8 high pulls, 15 Du's, 5 burpees

**** this was killing me today, i can really feel that i have not worked out that much the past month.. I have to put plasters on the tips of my fingers and wear gloves for the moment as my finger tips are really sensative and will be for some time.

But i am back and something is better than nothing.
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Old 07-12-2016, 02:34 AM   #303
Alex Burden
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Re: Its me and it's her (the wife)

Well today i did something i thought i would never do and that was workout at a box for the first time. The reason for this is that i am in the country and my gym is 70 miles away and i was getting ants in my pants... i needed to start lifting, i missed the barbell. Very different from the usual gym i train at, atmosphere was good and i felt welcomed but i still did my own thing. I like to program myself. Paid for 1months access.

So for today then... all by myself i can do what i want

Warm up for total of 10min
1min row 11-1300cal/hr
1min stretch

Some mobility for my legs for 5 min

Box for the first time
kept it simple, i think the coaches were keeping an eye on me to see if i knew what i was doing or if i was a hazzard to them or myself.

Front squat then strait into back squat rest between as needed
FS - bar x 20, BS - bar x 20
FS - 40kgs x 4, BS 40kgs x 4
FS - 50 x 4, BS 50 x 4
FS - 60 x 4, BS 60 x 4
FS - 70 x 3, BS 70 x 3
FS - 80 x 2, BS 80 x 2
FS - 90 x 1, BS 90 x 1
FS - 100 x 1, BS 100 x 1, FS max was 100kgs today, felt heavy so left it at that.
BS 110kgs x 1

Deadlifts
90kgs x 5 x 6 sets

then a little back work
Pull-ups 7x3
Pull-ups 7x3 (supinated)

T2B 6 x 5

then onto something i have always wanted to try but have never had access too... an Airdyne...
30seconds max cal, 30 seconds rest for 4 rounds....

This hurt but was great... going to be an avid user of this over the coming 4 weeks.

and that was that for today, i was pleased with that.
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Old 07-13-2016, 02:25 PM   #304
Alex Burden
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Re: Its me and it's her (the wife)

Second day at a BOX and today i had my youngest boy with me, he is 18 and bodybuilds plus allot of rehab due to a knee problem he has had.

So i had sort of plan, asked my boy what he thought and we went with it.

Warm up
4min row
stretching and mobilty for 15min or so.

The plan then
i wanted to see if i still had my strict MU's so i was going to do 10-15 singles, while i was doing that my boy worked on his rehab. The MU's were still there . It took maybe 10 min to do them as i would stretch inbetween and do some tricep work inbetween.

The onto S2O from behind the neck and then from the front position. Using a set of boxes to make the lifting easier and being able to drop the weight on them.

So STRICT as far as we could go. Complete from behind neck, drop the weight, pick it up and strait into front position to lift.
Behind 5x40kgs Front 5x40kgs
B 5x45kgs F 5x45kgs
B 5x50kgs F 5x50kgs
B 3x55kgs F 3x55kgs
B 3x60kgs F 3x60kgs
B 2x65kgs F 3x65kgs
B 1x70kgs F 1x70kgs
split jerk or push jerk from here
1x75kgs
1x80kgs my son stopped here
1x85kgs,

So continued below and my boy did part of his rehab.
1 split 60kgs and 1 strict MU's as many rounds as possible no limit... did 4 rounds and my triceps were blown out... but i was pleased.

then for the final part KB swings 24kgs
5 reps rest 5 seconds
6 reps rest 10 seconds
7 reps rest 15 seconds
and so on up to 10 reps

Warm down

stretching for 30min and my boy was finishing off his rehab.

A good day today... feels great to have a barbell in my hands again

not missing the wife this week..... is that a good or bad thing
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Old 07-14-2016, 02:20 PM   #305
Alex Burden
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Re: Its me and it's her (the wife)

Day 3 at the box.... and it is all about lungs today. Feeling a little tired this morning but this went over after fueling myself with some carbs.

Warm up
60 cal row, no stress, but on every 30 seconds i would give 3 strong pulls. Took just under 4min.

EMOM for 5 min - 25 DUs and stretch a little inbetween.

Then onto
E2MOM for 10 rounds. with a twist
10 cal on the assualt bike
1 DL - 1 Hang clean - 1 push jerk 95lbs/43kgs

Increase by 1 rep fpor each movement after each round for 5 rounds and then reduce by 1 rep back down to 1. Final 10th round is 10 reps of each.

Final buzz for 4 rounds
15 DU's and 10 strict knees to elbows.

Felt good and the lungs worked well today, sweating like a pig.

Warm down
20min stretch

and that was that
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Old 07-15-2016, 07:13 AM   #306
Alex Burden
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Re: Its me and it's her (the wife)

5th day in a row 4th day at the box. Really cool box as they let me and my son train while they are closed. They opened at 12 today (summer schedule) but I like to workout early. So the guy that was working today said we could use the facility while he was taking care of clients 1 on 1. This would never happen at a globo... Plus this is the 4th day at the place....

Warm up
Jog for 15 minutes to get the body going and did some work on activating the hams.

Back day today
Barbell row 8x8 reps 95lbs/43kgs

Strict weighted pull ups weighted see how far we could get.
Start weight 8kgs Increased by 2 kgs after each rep. Finished at 30kgs
Then a challenge with my boy, 1 pull up each then 2 until failure.
I lost, only got to 7 he took 8

Then 1 arm dumbbell rows using a bench.. 6x8 reps using 30kg dumbells.

Final
My boy wanted to do some biceps... So we did,
Bicep curls with barbell, numerous sets, then sets of 21's
Real burn after that.

No real warm down today, talked and stretched for 5 min.

That was that for this week
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Old 07-18-2016, 07:03 AM   #307
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and ready to hit the box for the 5th day. Only one thing on my mind, snatch.... Technique.

Warm up
C2 rower for 8 min. Set to calories.
1st min between 5-600 pace, after each minute increase pace to next level 6-700cal and so on until done.

Stretch and mobility for snatch.

Snatch
Did light squats, OHS, S2O to get the body going. Now since cutting the tops of 2 fingers I have not been able to snatch, so this was the first time for 6 weeks. Just getting into the flow is important.

So every lift was as if it was a competition no matter the weight, min 1 min between lift.

8 @ 30kg
8 @ 40kg
8 @ 45kg
8 @ 50kg
4 @ 55kg
6 @ 60kg only last rep was good, rest were close.

Now for the final rep one of the girls at the box saw that I was lifting my arse first and not together in one piece, not allot but enough. Thought about it and bingo, lift was tight and stable. That was most probably the reason the other lifts wernt as tight. But I was pleased, a good start.

Final bit for today GHDs... Never tried them as we don't have one at the gym.

5 GHDs and the 5 pull ups, 7, 8, 9 and 10 of each, felt good for a first time.

Warm down
Stretch for 20 min

No stress today, felt good and I am pleased
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Old 07-19-2016, 02:16 AM   #308
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and a little tired... but i had a plan for today Squat clean , work on speed and getting under the early.

warm up
8min C2 rower, rowed normally the first minute then every 20 seconds i would pull hard 3 times. did this for one minute, continue on becoming 4 hard pulls during next minute and so on until done.

stretch and mobility plus light squats, DL, power cleans, hang power cleans.

Squat clean
So to make this interesting it went like this DL, power clean and then squat clean. this gives volume

40kgs x 4
50kgs x 4
60kgs x 3
70kgs x 2
80kgs x 2 DL and squat cleans only from here
85kgs x 1
90kgs x 1
95kgs x 1 equal PR
100kgs x 2 fails. first rep was not good, second rep i got under the bar really well but could not push it with my legs.... tired. Really pleased with 95kgs/209lbs.

Final WOD to get the lungs going a little for 5 rounds
10 kb swings 20kgs
20 Du's
10 push ups

Warm down
stretched for 5min and called it a day...
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Old 07-20-2016, 02:30 PM   #309
Alex Burden
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Re: Its me and it's her (the wife)

Active rest day, 7km walk cross country.
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Old 07-21-2016, 10:46 AM   #310
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and ready to go , idea today = pull and push but it seemed to be allot of pulling.

Warm up
C2 row, 60 calories

Little stretch and mobility.

Pull and push no rush
1 rope climb 15ft
2 box jumps
2 push-ups

1 rope climb 15ft
3 box jumps
3 push-ups

Continue Up to 10 reps
--------------

1 Strict MU
1 ring dip

2, 2, 3, 3 after 3 on the MU I only did the pull to the chest as I was getting tired, continued up to 5,5
--------------

15 DU
5 sit ups
2 bar MU

20 DU
5 sit ups
2 bar MU

25 DU
5 sit ups
2 bar MU

30 DU
5 sit ups
2 bar MU

My arms were really shot after that.

Warm down
Good old stretch of everything for 25min
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