Author Topic: Two Hands Two Feet  (Read 113164 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1815 on: February 26, 2019, 05:42:53 pm »
+1
26/02/19

6pm

Deadmill-
30s x 5
Reverse Step Up- sets of 15- heel down- 6.5"box-
20, 25, 30, 35, 40

BW ring dips
6, 2, 4- my second set straight up sucked haha. Almost forgot how to dip
BW ring rows- feet elevated
10, 10 (not full ROM), 8- I "got" the movement on the second and third sets and was actually pulling properly with my back for the first time in ages. Felt great but a lot weaker obviously.

10pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins ended up spending 5 mins here
H2T- 72 pulses/side
Couch Stretch 36 pulses


27/02/19

3.30pm

2.5min deadmill- backwards slow steps

Seated GM- sets of 10
20, 30, 40, 50, 60
Straddle l-sit-
15-20s x 5

Cross bench pullover
6kg x 10, 10, x 7, 10 x 8
Single Leg Tib Raise
LR, (7,4)(6,4)(10,8)

Trap 3 Raise- sets of 10
2.5kg dbs, 5kg, 5kg

7pm
90 min hapkido class. Lots and lots of basics. Reinforcing good form and practicing kicking. Great class.

11pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins ended up spending 5 mins here
H2T- 72 pulses/side
Couch Stretch 36 pulses
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1816 on: February 27, 2019, 05:34:30 pm »
+1
27/02/19

8pm

Deadmill- 15s sprint x 3
SL Calf Raise- 15kg x 5 x 3
Front foot elevated Split Squat- 4" box- bw x 15, 12 x 15, 12 x 15

Banded ankle mobilisations- 3 sets to failure each way each ankle

11pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

Had some groin discomfort during the day which was definitely present during the split squats. I think a slight strain from hapkido. Cut the squats 1 set short and went a little easier in the middle splits and pancake stretches. It actually felt better after the squats though so idk. Will take it easy the next couple of days on movements that might aggravate it.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1817 on: February 27, 2019, 06:34:27 pm »
+3
Daily discipline update-
Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.

On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.

On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1818 on: February 27, 2019, 10:06:35 pm »
+1
Daily discipline update-
Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.

On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.

On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.

damn dude that's really good, especially the no-alcohol/refine sugar part. i got you beat on the no-alcohol part but def not the sugar part, just had some sea salt milk chocolate raisins for example :D

also 5% scan is probably still very low.

the no-alcohol part is the best achievement to me.

come to think of it.. regarding elite athleticism and such, i dont think elite kenyans drink any alcohol. lol. it's not something i ever hear anyone talk about. but i also don't hear any kenyans saying they drink etc.

the cold showers thing is pretty crazy, love it.

pc!

Coges

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Re: Two Hands Two Feet
« Reply #1819 on: February 28, 2019, 05:33:27 pm »
+1
Daily discipline update-
Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.

On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.

On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.

damn dude that's really good, especially the no-alcohol/refine sugar part. i got you beat on the no-alcohol part but def not the sugar part, just had some sea salt milk chocolate raisins for example :D

also 5% scan is probably still very low.

the no-alcohol part is the best achievement to me.

come to think of it.. regarding elite athleticism and such, i dont think elite kenyans drink any alcohol. lol. it's not something i ever hear anyone talk about. but i also don't hear any kenyans saying they drink etc.

the cold showers thing is pretty crazy, love it.

pc!

Thanks man. It seems that a lot of elites rarely drink these days. Lebron might be the exception with his love for red wine. I know in the Australian Football League most teams will be completely dry throughout the season. Although they may engage in other substances off the record.

I am definitely a fan of the way I feel not drinking but the best one for me is the no junk. It's been the hardest thing to give up and now that I have I'm definitely not going back. We are making up for it with other "healthy" snacks like cacao & nut protein balls, etc which I can do but it's completely removed that binge mentality which is gold.

Mate there is something about cold showers. I feel ok after a warm/hot one but after a cold shower you feel alive and the skin is smooth and tingling. It's something else altogether.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1820 on: March 03, 2019, 08:00:49 pm »
+2
28/02/19
Rest- unintended but Thursday seems to get me every time

01/03/19

Deadmill backwards x 5min

J curl- sets of 5
20, 25, 30, 35, 40
Modified Garhammer Raise
4, 3, 4, 3, 6

Single Arm DB Scott Curl
5 x 10, 10 x 10, 10

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

02/03/19
Rest

03/03/19

Deadmill sprints-
15s forward, 30s backwards x 2

Sissy Squats- 3 x 5

Bench Press-sets of 5
20, 40, 50, 60, 70
L-Sit single leg extensions
5 x 5

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

Basketball game-
Interesting game. We were cruising for the most part and ended up leading by 16 with about 5 mins to go. Dropped our guard and they got back to within 6 with 3 mins to go but a couple of quick buckets our way closed the game out. I had a couple of tip ins and one of them I was above the rim when I guided it back. Need to get dunking into the game mentality. On that I will get some jumping/dunking practice in over the next two weeks as we have a bye this week. Also need to start running as my fitness is just not good enough. Nothing major. Maybe 1 longish run and 1-2 interval sessions a week. I should be able to handle that. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1821 on: March 04, 2019, 08:18:06 pm »
+2
04/03/19

Deadmill- backwards-
5 x 60s
Poliquin step up- 3" box + heel elevation- sets of 5
20, 40, 50, 60, 70

Incline DB Bench-
15kg DBs x 10 x 2
Chins-
bw x 3, 3

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

Have a cold/flu thing so am doing the absolute minimum. Training felt good. So did the stretching. Tired AF though.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1822 on: March 04, 2019, 09:01:08 pm »
+1
aaaahh damn sux. get better soon!

Coges

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Re: Two Hands Two Feet
« Reply #1823 on: March 04, 2019, 10:14:52 pm »
+1
aaaahh damn sux. get better soon!

Thanks man. I avoided the cold and flu tabs early but now I'm downing them like candy
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1824 on: March 11, 2019, 09:27:49 pm »
+3
Trained once at the end of last week and trained hapkido on Saturday. Still feel like shit. Didn't train yesterday. May do a quick session tonight.

On a positive note I put together the new ring on Friday. It's pretty sweet. Adjustable from 8-10ft. Did some jumps on Friday too. Single leg left and right. RVJ LR and RL. The good news is that all plants and takeoffs were mid 20's. The bad news is that they were all super slow and lethargic. This isn't surprising given I've been sick and is also good news cause I can see heaps to fix and get some good gains.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1825 on: March 13, 2019, 08:17:09 pm »
+2
Netball game last night. Felt rubbish at the start and great at the end. Was definitely better for the run.

Haven't trained still this week. Have had full days of work and haven't felt like getting up at 4.30 to go to the gym. Will do Hapkido tonight and then get back into training from tomorrow. Fingers crossed.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1826 on: March 17, 2019, 07:10:13 pm »
0
Didn't train at all last week and didn't do hapkido on Saturday. Played ball yesterday and I was ok but just tired and lethargic. No legs at all. That was our last game of the regular season and we beat the top team by 15. Semi final this week and we should make the granny the following week.

Back into training tonight as I'm feeling a lot better but will still take it pretty easy this week. Bloody flu. Didn't expect it to be this bad.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1827 on: March 18, 2019, 06:24:09 pm »
+1
18/03/19

Backwards Deadmill- 30s x 5
Heel down reverse step up- 6" box- sets of 15- 20, 25, 30, 35, 40

Bottom 1/4 squats- aim is 100 straight reps- got to 60

Incline DB Presses- 3 x 12 @ 15kg DBs (light DBs but went slow and felt every rep)
Sissy Squats to mats (14")- 5, 5, 10
Chins- bw x 4, 4, 6

Stretching-
Calf, Couch, Pigeon, Pancake- 2-3 minutes spent in each pose

Felt great to be back. Was conservative but feel a ton better for it.
« Last Edit: March 21, 2019, 12:29:27 am by Coges »
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1828 on: March 18, 2019, 10:28:53 pm »
+1
Posting for later reference. Saw this ages ago and just came across it again.

<a href="http://www.youtube.com/watch?v=dkxFtT0GUP0" target="_blank">http://www.youtube.com/watch?v=dkxFtT0GUP0</a>
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1829 on: March 21, 2019, 12:33:45 am »
0
19/03/19

Quick session due to work and family commitments.

Stretch RDL- 6 x 6
bar, 40, 60, 80, 90, 100
Assisted l-sit- each leg x 10s x 6

Doneski.

20/03/19


Final netball game. Thank god that's over and done with. Had a complete d-bag that I played on. Dude was pushing me from the get go. He pushed me once too often and I went back at him in the 3rd quarter. We got sat for 2 minutes by the ref. There was nothing really in it but he's just a naturally angry guy and a complete dick. Glad I don't have to put up with that anymore. If it were basketball I would run right over him and put him into next week.

21/03/19

Missed weights session yesterday. Will do that tonight and do a double on Friday.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky