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CursedChico
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What does stay on floor in that workout https://darebee.com/workouts/ground-warrior-workout.html
while doing lunges how to stay on floor?
while doing lunges how to stay on floor?
lpf
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Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
I hope this question wasn't directed at me personally, as I haven't been here for a longer time, and I hope it has been answered already.
lpf
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Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
so, here we go.... starting a new chapter already
Chapter 7 or when having a stupid idea turns into doing it
okay, before we start with the stupid idea, I am in my "metcon" week now... as you all might know,
I am doing two weeks of strength workouts (like in push, pull, legs, but not in this order) followed by one week of metcon workouts, so metcon is up now.
Monday was "I am wrath", which turns out to be doable for 10 minutes straight with the same pattern, 30 seconds work, 30 seconds rest...
this means by adding up all reps: 40 pull-ups and 40 burpees, which in fact feels not that much, in this workout...
Yesterday was "simple&sinister" and I have to say, after a long time now, I was able to do 10 TGUs again (5 on each side)
the swings are pretty easy, I can go for 50 straight, take a break and do the rest.
Today will be an adjusted version of the old "arrow" workout
And now you all want to know the stupid idea, I think.
Well, as you all know, I am coach of two handball teams, meaning, I am the athletic and physical conditioning coach,
as I have never played handball myself in my life, except for like 3 or 4 fun tournaments.
and as I train both of my sons, my idea was, I want to play with them in an official game during the season.
This means, your favourite lpf will learn to play handball in his old days, just to play with his sons.
And to be honest, I don't know, if this was the best or the worst idea I had ever had. The fun thing is, every one of the other coaches thinks it's a great idea,
even though they know, that I never played handball... Perhaps they just want to see something funny, I don't know.
So, next up is additional to my other workouts, learning handball.
And I will take you with me on this journey.
Chapter 7 or when having a stupid idea turns into doing it
okay, before we start with the stupid idea, I am in my "metcon" week now... as you all might know,
I am doing two weeks of strength workouts (like in push, pull, legs, but not in this order) followed by one week of metcon workouts, so metcon is up now.
Monday was "I am wrath", which turns out to be doable for 10 minutes straight with the same pattern, 30 seconds work, 30 seconds rest...
this means by adding up all reps: 40 pull-ups and 40 burpees, which in fact feels not that much, in this workout...
Yesterday was "simple&sinister" and I have to say, after a long time now, I was able to do 10 TGUs again (5 on each side)
the swings are pretty easy, I can go for 50 straight, take a break and do the rest.
Today will be an adjusted version of the old "arrow" workout
And now you all want to know the stupid idea, I think.
Well, as you all know, I am coach of two handball teams, meaning, I am the athletic and physical conditioning coach,
as I have never played handball myself in my life, except for like 3 or 4 fun tournaments.
and as I train both of my sons, my idea was, I want to play with them in an official game during the season.
This means, your favourite lpf will learn to play handball in his old days, just to play with his sons.
And to be honest, I don't know, if this was the best or the worst idea I had ever had. The fun thing is, every one of the other coaches thinks it's a great idea,
even though they know, that I never played handball... Perhaps they just want to see something funny, I don't know.
So, next up is additional to my other workouts, learning handball.
And I will take you with me on this journey.
lpf
Well-known member
Rogue
Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
Let's go on with the actual plan...
Wednesday I went down in my basement and rearranged all the stuff standing around, so that I could do the old arrow workout without any problems.
Meaning enough space and everything in place. The arrow workout has always been one of my favourites. I like the structure, I like the exercises. So I put it in my MetCon week, with a little modification.
The workout itself is 6 exercises, box jumps, push-ups, lunges, sit-ups, squats and pull-ups. do at least 5 rounds of this or more.
The leg exercieses are always 20 reps, the others are to failure.
I approched it a bit different, I put 20 reps for all exercises in every round, replaces pull-ups with body rows and
did it for 30 minutes and tried to do as much rounds as possible.... I ended up with 4 rounds, as the body rows hit really hard,
harder than I expected.
The next day, Thursday, next workout. Clean and Press... I set a timer to 10 minutes and increased the weight every 5 reps.
I started with 10kg (so just the barbell),
then 20, 30, 40, then 45 and ended with 47.5kg. Fun fact, the 45 and 47.5 felt easier than the 40kg...
Tonight I will visit Cindy (this sounds wrong somehow) I mean, I will do the Cindy Crossfit workout for 15 minutes instead of 20
(or maybe I will do 20... depends on my mood)
On the other hand, I am learning a bit AI. I mean, I already had learned it in the past, but I am updating my knowledge,
regarding the rise of ChatGPT. Trying different prompts,
but also learn how AI works (which I already knew, but it doesn't hurt, to refresh this)
and last but not least, I had been running yesterday, with the younger handball team... it felt a bit too fast, to be honest,
but nonetheless, I kept going... old stubborn me...
As I haven't been running on a regular basis for a long time, my actual feel good pace is around 6:00 to 6:30 per km...
Yesterday we ran something around 5:30....
it was doable... perhaps more because I am an old stupid man
Wednesday I went down in my basement and rearranged all the stuff standing around, so that I could do the old arrow workout without any problems.
Meaning enough space and everything in place. The arrow workout has always been one of my favourites. I like the structure, I like the exercises. So I put it in my MetCon week, with a little modification.
The workout itself is 6 exercises, box jumps, push-ups, lunges, sit-ups, squats and pull-ups. do at least 5 rounds of this or more.
The leg exercieses are always 20 reps, the others are to failure.
I approched it a bit different, I put 20 reps for all exercises in every round, replaces pull-ups with body rows and
did it for 30 minutes and tried to do as much rounds as possible.... I ended up with 4 rounds, as the body rows hit really hard,
harder than I expected.
The next day, Thursday, next workout. Clean and Press... I set a timer to 10 minutes and increased the weight every 5 reps.
I started with 10kg (so just the barbell),
then 20, 30, 40, then 45 and ended with 47.5kg. Fun fact, the 45 and 47.5 felt easier than the 40kg...
Tonight I will visit Cindy (this sounds wrong somehow) I mean, I will do the Cindy Crossfit workout for 15 minutes instead of 20
(or maybe I will do 20... depends on my mood)
On the other hand, I am learning a bit AI. I mean, I already had learned it in the past, but I am updating my knowledge,
regarding the rise of ChatGPT. Trying different prompts,
but also learn how AI works (which I already knew, but it doesn't hurt, to refresh this)
and last but not least, I had been running yesterday, with the younger handball team... it felt a bit too fast, to be honest,
but nonetheless, I kept going... old stubborn me...
As I haven't been running on a regular basis for a long time, my actual feel good pace is around 6:00 to 6:30 per km...
Yesterday we ran something around 5:30....
it was doable... perhaps more because I am an old stupid man
lpf
Well-known member
Rogue
Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
When I went down my to my basement, I still discussed, if I should go for 15 or for 20 minutes of Cindy. For the ones who don't exactly, what to do in this workout:
5 pull-ups, 10 push-ups and 15 squats, that's one round and you do as much rounds as possible in the given time, which is usually 20 minutes.
As I don't know, how to do kipping pull-ups, I go for the strict version of Cindy, meaning, every move in it's strict form, no kipping, no momentum and so on.
(*narrator: for the momentum part I am not quiet sure, as I think, that in a certain speed during the exercises, there will be a bit of momentum... but that's something I will not discuss with him, as this would end up in a long back and forth during the discussion and the text wouldn't end, and you, dear readers wouldn't know, what he has done at all in his workout)
When I set everything up, meaning playlist ready, place ready so I don't need to move things around during the workout, all dressed up for working out,
I decided to set the timer on 15 minutes. After the warm-up, I started doing pull-ups, push-ups, squats, marked the round and started the next one.
I ended up doing 11 rounds in 15 minutes. Which is fine, as my last time I did it for 20 minutes were 13 rounds.
(*narrator: this is correct)
Saturday, I took a day off, as I went to watch my older son play handball. Last game of the season. They ended up on first place... oh wait, I have to explain something first, I think.
so, usually he would play in the last year of the youth team, but as he is already 18, he is allowed to play with the adults also. So half of the youth team, which I trained, always helped our second senior team. The young ones always performed great in every match they helped out, or to say it in a better way, the first 3 games the seniors played alone and lost, the last 13 games, the young ones "helped", played with them and none of these games was lost. Which means, next season, they (we, as I was added to the coaching team for next season) will play a league higher. So Saturday was the last game, they already knew, they gained promotion (is it called like this?). So it was all fun and party. They game itself wasn't there best, but they won this one also (which was already spoilered some sentence above). To shorten it, when the game was over, the actual coaches told my son and one of his teammates from the youth team, that they both made the difference in this game, that these two performed best and changed the whole dynamic of the game and were crucial for winning this game.
Also most of the viewers told me that after the game and the mother of my son's teammate said, if she had to chose an MVP for this game, it would be my son...
So we went home, happy and proud
On Sunday, I went on a ride with my bike, ended up riding for 2 hours and 15 minutes. As I don't think about a route or plan a route beforehand, I just went against the wind as long as I wanted, then looked for soemthing I know, lost track and ended up riding around a little lake I haven't seen before.
Then I saw I sign with names of cities I know and follwed this direction, to find my way home again
5 pull-ups, 10 push-ups and 15 squats, that's one round and you do as much rounds as possible in the given time, which is usually 20 minutes.
As I don't know, how to do kipping pull-ups, I go for the strict version of Cindy, meaning, every move in it's strict form, no kipping, no momentum and so on.
(*narrator: for the momentum part I am not quiet sure, as I think, that in a certain speed during the exercises, there will be a bit of momentum... but that's something I will not discuss with him, as this would end up in a long back and forth during the discussion and the text wouldn't end, and you, dear readers wouldn't know, what he has done at all in his workout)
When I set everything up, meaning playlist ready, place ready so I don't need to move things around during the workout, all dressed up for working out,
I decided to set the timer on 15 minutes. After the warm-up, I started doing pull-ups, push-ups, squats, marked the round and started the next one.
I ended up doing 11 rounds in 15 minutes. Which is fine, as my last time I did it for 20 minutes were 13 rounds.
(*narrator: this is correct)
Saturday, I took a day off, as I went to watch my older son play handball. Last game of the season. They ended up on first place... oh wait, I have to explain something first, I think.
so, usually he would play in the last year of the youth team, but as he is already 18, he is allowed to play with the adults also. So half of the youth team, which I trained, always helped our second senior team. The young ones always performed great in every match they helped out, or to say it in a better way, the first 3 games the seniors played alone and lost, the last 13 games, the young ones "helped", played with them and none of these games was lost. Which means, next season, they (we, as I was added to the coaching team for next season) will play a league higher. So Saturday was the last game, they already knew, they gained promotion (is it called like this?). So it was all fun and party. They game itself wasn't there best, but they won this one also (which was already spoilered some sentence above). To shorten it, when the game was over, the actual coaches told my son and one of his teammates from the youth team, that they both made the difference in this game, that these two performed best and changed the whole dynamic of the game and were crucial for winning this game.
Also most of the viewers told me that after the game and the mother of my son's teammate said, if she had to chose an MVP for this game, it would be my son...
So we went home, happy and proud
On Sunday, I went on a ride with my bike, ended up riding for 2 hours and 15 minutes. As I don't think about a route or plan a route beforehand, I just went against the wind as long as I wanted, then looked for soemthing I know, lost track and ended up riding around a little lake I haven't seen before.
Then I saw I sign with names of cities I know and follwed this direction, to find my way home again
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Louve Rose
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"In order to succeed, we must first believe that we can. (Nikos Kazantzakis)"
lpf
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"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
metabolic conditioning.... which is a fancy word for a high intense training... short rest times, exercises back to back... for example the Cindy workout I do is 5 pull-ups. 10 push-ups and 15 squats, back to back, one round and you do as many rounds as possible, during a certain time. Or if you take a Darebee workout, Hood would be a good example.What is "metcon" ?
So, it is doing the exercises back to back, short rest times, to keep your heartrate up, things you also do in HiiT sessions.
so you train your muscles in an intense way, but also your heart.
(does this explanation make sense?)
Louve Rose
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"In order to succeed, we must first believe that we can. (Nikos Kazantzakis)"
in addition to complete @lpf answer, you can find a lot of definitions there, included metcon one : https://darebee.com/manual.htmlWhat is "metcon" ?
Louve Rose
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"In order to succeed, we must first believe that we can. (Nikos Kazantzakis)"
I always forget how rich this site is in resources!
lpf
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Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
Last week, I started with a little bit of abs strength on Monday, which was namely the superhero abs workout. I was pretty happy with everything, except for the hollow hold.
I had to do this one in three parts, to get to two minutes.
Tuesday I did the push A workout, nothig special here, just the same weights like the last time, but the reps increased a bit, so I might try to go up with the weight again.
Wednesday was leg day. I did the legs B workout, I increased the weight for the squats in every set, just to try something different. I went up to 80kg, which is okay.
My son had to spot me and said, "now that looked easy". Well, it didn't feel easy, but I managed to squeeze out some reps, like 7 or 8...
Thursday I was out for a run with the handball youth team. Running felt pretty heavy and I wondered why... my heartrate was too high for the whole run (something like 23 minutes).
After the run I felt like I been hit by a train or something like that. In the evening, I had a little bit of a headache and went to bed early.
On Friday it came to my mind... going heavier on leg days followed by a fast run is not the best idea one could have.
(*narrator: not that he already knew this and did it eitherway...)
Friday was a bit of a fun day. I went pretty early in the morning to the Kindergarten. (I used my bike to get there). I went there,
because as I am part of the club and as I am a licensed coach, I was there to make some sort of a sports certification with them. It's called "Jolinchen"
There are some exercises for the kids, like throwing, jumping, climbing, rolling and running and it is always a lot of fun, everyone gets a certificate and a medal.
I really enjoy doing this, as the kids really do their best and are always proud of themselves and all the others, they encourage each other.
Due to the headachde on Thursday, I decided to keep it that easy and did nothing else on this day.
On Saturday, I did the V-Taper workout, one of my favourites... and I really don't know, why it it like this, but I feel like for the shrugs I can lift tons of weight.
Oh, by the way, the rows are always switched to gorilla rows... and for my being a weirdo, I sometimes beat my chest after the sets (like Tarzan...)
(*narrator: I really think most of the people around here have already thought, you will do this, it wasn't necessary to mention it)
Sunday, I went on a long tour by bike. We were cruising around like always, against the wind as we came to a point where we decided to turn around and drive back home.
But then there was a sign to a city, where a friend of mine lives, which was a bit shorter than driving home, something like 4 to 5 times shorter.
So we decided to go there, take a bit a of break, drink something, talk a bit and then drive back. All in all, it was something around 80km in 3hours 50minutes.
I had to do this one in three parts, to get to two minutes.
Tuesday I did the push A workout, nothig special here, just the same weights like the last time, but the reps increased a bit, so I might try to go up with the weight again.
Wednesday was leg day. I did the legs B workout, I increased the weight for the squats in every set, just to try something different. I went up to 80kg, which is okay.
My son had to spot me and said, "now that looked easy". Well, it didn't feel easy, but I managed to squeeze out some reps, like 7 or 8...
Thursday I was out for a run with the handball youth team. Running felt pretty heavy and I wondered why... my heartrate was too high for the whole run (something like 23 minutes).
After the run I felt like I been hit by a train or something like that. In the evening, I had a little bit of a headache and went to bed early.
On Friday it came to my mind... going heavier on leg days followed by a fast run is not the best idea one could have.
(*narrator: not that he already knew this and did it eitherway...)
Friday was a bit of a fun day. I went pretty early in the morning to the Kindergarten. (I used my bike to get there). I went there,
because as I am part of the club and as I am a licensed coach, I was there to make some sort of a sports certification with them. It's called "Jolinchen"
There are some exercises for the kids, like throwing, jumping, climbing, rolling and running and it is always a lot of fun, everyone gets a certificate and a medal.
I really enjoy doing this, as the kids really do their best and are always proud of themselves and all the others, they encourage each other.
Due to the headachde on Thursday, I decided to keep it that easy and did nothing else on this day.
On Saturday, I did the V-Taper workout, one of my favourites... and I really don't know, why it it like this, but I feel like for the shrugs I can lift tons of weight.
Oh, by the way, the rows are always switched to gorilla rows... and for my being a weirdo, I sometimes beat my chest after the sets (like Tarzan...)
(*narrator: I really think most of the people around here have already thought, you will do this, it wasn't necessary to mention it)
Sunday, I went on a long tour by bike. We were cruising around like always, against the wind as we came to a point where we decided to turn around and drive back home.
But then there was a sign to a city, where a friend of mine lives, which was a bit shorter than driving home, something like 4 to 5 times shorter.
So we decided to go there, take a bit a of break, drink something, talk a bit and then drive back. All in all, it was something around 80km in 3hours 50minutes.
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Happy Birthday
Mamatigerj
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Louve Rose
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lpf
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"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
Thank you all for your birthday wishes 
workout wise was the last week not my best, to be honest, I managed to go out for 1 run and did 2 workouts... it's better than nothing, but not really like I planned that week.
on the other hand I did some sort of dancing, as I went to an open air music festival nearby... with some not so well known bands and one bigger band...
the Emil Bulls (which some of you might know or should know)
And even though the Emil Bulls could only play for like 30 minutes due to the weather, (we had a severe weather warning, heavy rainfall and thunderstorms)
I really enjoyed their performance and had a lot of fun!
Oh... and I got hooked to a new artist on that festival. Which is what those festivals are about, I think. A young woman called ISE... really cool voice and good music.
workout wise was the last week not my best, to be honest, I managed to go out for 1 run and did 2 workouts... it's better than nothing, but not really like I planned that week.
on the other hand I did some sort of dancing, as I went to an open air music festival nearby... with some not so well known bands and one bigger band...
the Emil Bulls (which some of you might know or should know)
And even though the Emil Bulls could only play for like 30 minutes due to the weather, (we had a severe weather warning, heavy rainfall and thunderstorms)
I really enjoyed their performance and had a lot of fun!
Oh... and I got hooked to a new artist on that festival. Which is what those festivals are about, I think. A young woman called ISE... really cool voice and good music.
lpf
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Rogue
Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
Yesterday I had my first ever offical handball game as a player. Being the oldest player (and having zero to none experience) on the court felt weird somehow.
On the other hand, being able to run so fast that the opponents have to speed up to keep up felt nice.
We lost this game, which was okay, as we have never played in this formation ever so most things didn't work out smooth and perfect.
During the game, I played right wing, I don't know, if some of you know handball, so let's just say, being a winger is the maybe most thankless position,
and playing the right wing is even worse. But as I am left-handed, I have a little advantage on this side.
I played for like 10 minutes in the first and 15 minutes in the second half, which is quiet long I think, as it is almost half the game.
I only got one good chance to throw a goal, which I tried but I missed. But defending worked a lot better. This was also what my sons told me, which felt weird somehow, as being their coach and usually telling them what to do, they told me after the match, what I did good and what I could do better. but to be honest, I love this.
oh, and there is one thing, which seemed to be kind of funny, I was told, when I start running, my acceleration, when I start running, looks weird,
as one arm swings a lot more than the other. and my arms even swing faster than I am going at the start, just like an old train,
when it starts, the arms moving the wheels (and the wheels of course) run faster than the rest of the train.
All in all I have to say, that I had a lot of fun during the game, playing and sitting on the bench and supporting the rest.
On the other hand, being able to run so fast that the opponents have to speed up to keep up felt nice.
We lost this game, which was okay, as we have never played in this formation ever so most things didn't work out smooth and perfect.
During the game, I played right wing, I don't know, if some of you know handball, so let's just say, being a winger is the maybe most thankless position,
and playing the right wing is even worse. But as I am left-handed, I have a little advantage on this side.
I played for like 10 minutes in the first and 15 minutes in the second half, which is quiet long I think, as it is almost half the game.
I only got one good chance to throw a goal, which I tried but I missed. But defending worked a lot better. This was also what my sons told me, which felt weird somehow, as being their coach and usually telling them what to do, they told me after the match, what I did good and what I could do better. but to be honest, I love this.
oh, and there is one thing, which seemed to be kind of funny, I was told, when I start running, my acceleration, when I start running, looks weird,
as one arm swings a lot more than the other. and my arms even swing faster than I am going at the start, just like an old train,
when it starts, the arms moving the wheels (and the wheels of course) run faster than the rest of the train.
All in all I have to say, that I had a lot of fun during the game, playing and sitting on the bench and supporting the rest.
lpf
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Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
meanwhile is your favourite lpf is working out...
in his basement...
moving his body and some weight around....
listening to music...
sometimes dancing during his rest...
sometimes just staring at the ground...
in his basement...
moving his body and some weight around....
listening to music...
sometimes dancing during his rest...
sometimes just staring at the ground...
lpf
Well-known member
Rogue
Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
so, here we go... week 3 (strength) of my training cycle (can I call it like this, it is mainly 6 weeks push-pull-legs followed by one week of metcon and then repeat this cycle)
yesterday was legs (I alternate the push-pull-leg days throughout the weeks).
Long story short, it seems like I can go up with the weight for squats.... I managed to go for 11 to 13 reps in each of the 4 sets, so it is time to increase the weight.
the other exercises will keep the weight or I will put on my weighted vest and try them... to just see what happens.
on another note, I think about learning more about how to train during an ACL rehabilitation.
No, I am fine, my older son had it ACL ruptured during a handball game, as his opponent was a little bit too hard tackeling him.
Without commenting it more from my side, the coach of the opponents team asked his player, if he was crazy and that this was totally stupid and unnecessary.
So, I want to learn more about this to help him get back to sports in addition to what the orthopedist and the physical therapist say.
and on a third note, I am now officially given the job as a headcoach for a female handball youth team. I am really looking forward to this. This is also a longer story, to tell... maybe for another day.
So this means, I will be headcoach for one team and still be assistant coach for the senior male team
(and helping hand every now and then in a male youth team, the one my second son plays.)
Today is push day... I think I will update you tomorrow how it went
yesterday was legs (I alternate the push-pull-leg days throughout the weeks).
Long story short, it seems like I can go up with the weight for squats.... I managed to go for 11 to 13 reps in each of the 4 sets, so it is time to increase the weight.
the other exercises will keep the weight or I will put on my weighted vest and try them... to just see what happens.
on another note, I think about learning more about how to train during an ACL rehabilitation.
No, I am fine, my older son had it ACL ruptured during a handball game, as his opponent was a little bit too hard tackeling him.
Without commenting it more from my side, the coach of the opponents team asked his player, if he was crazy and that this was totally stupid and unnecessary.
So, I want to learn more about this to help him get back to sports in addition to what the orthopedist and the physical therapist say.
and on a third note, I am now officially given the job as a headcoach for a female handball youth team. I am really looking forward to this. This is also a longer story, to tell... maybe for another day.
So this means, I will be headcoach for one team and still be assistant coach for the senior male team
(and helping hand every now and then in a male youth team, the one my second son plays.)
Today is push day... I think I will update you tomorrow how it went
lpf
Well-known member
Rogue
Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
well, it's not my full time job... it's a honorary post, but I am really looking forward to this and I hope, I can teach them some cool things and we will all have fun
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lpf
Well-known member
Rogue
Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
push day.... it is based on the Push A workout of the PPL series here, but I adapted it a bit... so it now looks like this:
overhead press
dips on parallel bars
lateral raises
pull overs
and a superset of bicep curls and overhead tricep extensions at the end
for the overhead press, I am at 50kg... 9 reps for the first 2 sets, then 7 and 5 in the last set.
dips were like 18, 15, 12 and 10
lateral raises with 10kg for 12 reps
pull overs with 32,5kg with 8 reps
and the superset was again with 32,5kg and 10 reps for the curls and 9 reps for the extensions
i think I will try to add weight for the dips... when I reach 20 reps...
overhead press
dips on parallel bars
lateral raises
pull overs
and a superset of bicep curls and overhead tricep extensions at the end
for the overhead press, I am at 50kg... 9 reps for the first 2 sets, then 7 and 5 in the last set.
dips were like 18, 15, 12 and 10
lateral raises with 10kg for 12 reps
pull overs with 32,5kg with 8 reps
and the superset was again with 32,5kg and 10 reps for the curls and 9 reps for the extensions
i think I will try to add weight for the dips... when I reach 20 reps...
lpf
Well-known member
Rogue
Posts: 340
Posts: 340
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
Yesterday was pull day. It's always the same routine for me, before I start working out.
I fill my bottle with water, I put on my workout outfit, I walk down the stairs to my basement, turn on the soundbox, searh the right playlist (most of the time I am listening to stuff like spiritbox, jinjer, poppy, dead sara, the warning... stuff like that...)
then I do the same warm-up routin every time.
And then it's time to do the workout.
As it was pull day, I did the V-Taper workout, with some modification: face pulls instead of bent over lateral raises and
gorilla rows instead of bent over rows.
The rest was done as said... I managed 14 pull-ups in one go, which is somehow crazy...
I have been stuck between 10 and 12 for months now and I didn't change anything, regarding my pull-up routine...
so it's time to party... consistency is the key, or stubbornness... or being to lazy to think of anything to incease the pull-ups
or something like that
Tonight, a little bit of core, some handball training and tomorrow I will have to play a little bit of handball.
Sunday will be cycling and that's it for this week.
I fill my bottle with water, I put on my workout outfit, I walk down the stairs to my basement, turn on the soundbox, searh the right playlist (most of the time I am listening to stuff like spiritbox, jinjer, poppy, dead sara, the warning... stuff like that...)
then I do the same warm-up routin every time.
And then it's time to do the workout.
As it was pull day, I did the V-Taper workout, with some modification: face pulls instead of bent over lateral raises and
gorilla rows instead of bent over rows.
The rest was done as said... I managed 14 pull-ups in one go, which is somehow crazy...
I have been stuck between 10 and 12 for months now and I didn't change anything, regarding my pull-up routine...
so it's time to party... consistency is the key, or stubbornness... or being to lazy to think of anything to incease the pull-ups
or something like that
Tonight, a little bit of core, some handball training and tomorrow I will have to play a little bit of handball.
Sunday will be cycling and that's it for this week.
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