Training overhaul [Archive] - East Side Boxing Forum

elcasoshaun

11-09-2010, 11:28 AM

This will be a good resource for me to monitor how much/little I need to do to maintain a good level of fitness. Body comp and health are the important things for me now that I don't compete in anything.

I'm 38 and 83 kg and mainly interested in remaining injury free. I might search out a 5 k race some time next year, with a view to running a decent time with an emphasis on quality work-10 x 400 m intervals with 1 min rest inbetween intervals etc. rather than endless cardio. I spent the 1990s running 10ks and half-marathons and there is no way on earth I'd ever jog again. I was always weak, ill and injured. Then I went weights crazy 2000-2005 and since then it's been more a bit of everything: lots of boxing, little bits of grappling, loads of football etc.

Starting from now I'm going to do lots of non-impact stuff (got loads of lakes and sun round here so can get out on the kayak a few times a week and up in the mountains hunting/hiking with the dogs and other active but not intense stuff like that). In addition I'll do a couple of short, intense workouts a week. Talking of which I did my favourite burpees workout a few days back, so that'll be my first entry:

At the beginning of a minute bang out 10 burpees and then rest for the remainder of the minute...and repeat...and repeat...keep going until you can't anymore. I love this workout because it's not about hitting a time or a number of reps, rather it's about not giving in. True mental resolve. When I started doing them last year I usually was dying at the ten minute mark, now I'm up to 25 mins(250 burpees in total) although I just did 21 mins the other day as I wasn't wanting to kill myself. I find the approx 35 secs of recovery in each minute means I don't suffer DOMS at all and I've never injured myself with this protocol.

So, Day 1: Above burpees session: 21 mins.

Since then I've done some leisurely cycling and walked the dogs between 1-2 hours everyday.

Yesterday was another burpees day, this time Tabatas: my reps were 10, 10, 9,9,9,9,9,9. It wasn't a true Tabata really because beginning in the 3rd set I was content to just make 9 reps rather than going hell-for-leather to get the 10th rep. Still, it was a cunt of a session ( 3 mins of hell because from the 3rd set onwards it's not pleasant).

Total time training: 25 minutes this week.

elcasoshaun

11-10-2010, 07:51 AM

Today I headed out to do some mountain running. After a warm-up of a few mins jogging I did 1 minute of hard-running (it's a legit. mountain not a gentle hill) followed by 1 min of walking recovery. I did it 6 times, then got my breath back and did 4 x 30 secs sprints, also with 1 min recovery.

That's all, but it was intense enough. After many years without running/jogging I'm going to measure a 5km flat course out and try to cover it soon so I have an idea of what kind of time I could realistically run it in. I used to be a very comfortable 6 min-miler but that was up until 2000 and I haven't run a distance event since then. It will be interesting to see if my sprint/quality work will enable me to run a half-decent 5 k time.

elcasoshaun

11-11-2010, 12:11 PM

Another short session. Just did 4 sets of 15 hindu press-ups with 15kg of sand in a backpack. Had already hiked up in the mountains for an hour earlier.

elcasoshaun

11-12-2010, 02:07 PM

Was going to go hunting with the mutts up in the mountains but my mate cancelled, so I did my first little 20 min run. I'm trying to get a rough estimate of how long it'll take me to run a 5km. Probably trotted along at 7 min mile pace. Don't want to overdo it.

elcasoshaun

11-15-2010, 10:11 AM

Spent the whole weekend hunting up in the mountains. It wasn't exactly training but it wasn't easy either.

Today: 22 mins of the burpees protocol outlined in post 1 above i.e. do 10 burpees and rest for the remainder of the minute, and keep on doing this until you collapse.

Although I'm not doing much training the lard is just falling off me as I'm eating so clean; no sugar, wheat or vegetable oils has made the biggest difference.

elcasoshaun

11-17-2010, 09:12 AM

Ran for 20 mins exactly. It was probably a little bit less than 5 km.

elcasoshaun

11-18-2010, 08:44 AM

Just picked up a 20 kg dumbbell and did a race to 100 snatches, changing hands every 5 reps. Intense but very brief. The recovery takes longer than the challenge.

elcasoshaun

11-20-2010, 06:48 AM

Lower back still aching from the 100 snatches 2 days ago so couldn't do what I had planned: DB complex comprising swings, high pulls, snatches, clean and press, squats, 1 leg deadlifts.

Instead I just did burpees: 13 reps, rest for the remainder of the minute. Repeated 10 times for a total of 130 reps. It was a killer cos I had been on the rum and cokes the night before and I didn't have any breakfast before doing them.

At the moment I just have a 20 kg dumbbell which I find adequate for my high intensity conditioning work but my missus wants to buy me a kettlebell for christmas. I remember reading about them back in the late 90s/early 2000s. They just seem like a marketing scam to me. Anyone got anything to say, good or bad?

Bog Cleaner

11-20-2010, 07:20 AM

I'm interested to know more about kettlebells myself.

A quick question - How do your energy levels and fitness compare to when you were in your twenties?

elcasoshaun

11-20-2010, 08:01 AM

Bog Cleaner, all my fitness markers/energy etc. are much better now as I train judiciously rather than just clueless volume. Also, something very interesting happened just over a year ago. I became a fucking big fat cunt very quickly even though I was doing brutal Ross Training stuff daily. I couldn't fathom it. I was eating well (according to conventional wisdom) and I wasn't boozing, I was resting well etc. Basically after 20+ years of high carb wheats, fructose, breads etc. my body seems to have become insulin resistant. It was the 40 degree summer here in Andalucia and I was eating a lot of watermelon (yep, that was the only change to my normal diet) and I blew up. I'm talking about people being open-mouthed upon seeing the fat bastard I had become (maybe a stone and a half of pure blubber). Anyway, my response was 2 hours of brutal boxing training 5 times a week. I shifted the weight but I was living in the gym and getting injured all the time. That's what prompted me to look into changing my life/diet etc. completely. The best thing I have done was stumble across some websites that explained why I had shot up in weight, why I had loads of inflammation issues etc (I always attributed my chronic injuries to a lifetime of training rather than the inflammatory foods I'd been shovelling into my body for years thinking they were healthy) and, long story short, pushing 40 I'm stronger and more robust than ever. I need a belt on 32 inch waist jeans for the first time in years and all this is through eating clean, minimal (but quality)training and sleeping well.

Haha, bit of an essay in response for you but I can't believe how well I'm feeling with this regimen.

As for the kettlebells I reckon I could get more or less the same benefit from a dumbbell complex to be honest.

Bog Cleaner

11-20-2010, 12:51 PM

Haha, bit of an essay in response for you but I can't believe how well I'm feeling with this regimen.

It was an interesting read, how exactly has your diet changed?

elcasoshaun

11-21-2010, 05:47 PM

I have virtually eliminated sugar, grains and vegetable oils. I eat loads of good, fatty meats, fish, vegetables, cheese, butter and full fat yoghurt. 85% minimum dark chocolate if I want something sweet and red wine or whiskey if I fancy alcohol (once in a blue moon I'll have rum and coke or some poison like that but I suffer massively afterwards as I no longer deal with stuff like that very well).

I did a lot of research before embarking on this change of diet as I used to believe the lipid hypothesis about saturated fat-cholesterol-heart disease, just like everyone else. Now, after seeing my HDL go up, triglycerides go down, and that my LDL is mainly the fluffy type, (not to mention all the other health improvements eg inflammation issues gone, alcohol cravings disappeared, blood sugar stable and, therefore, not being constantly ravenous for the first time in my life, body composition that gets strangers stopping me on the street to find out my secret lol etc)I firmly believe that sugar, grain and vegetable oils were fucking wrecking me. My wife eats the same way and she's dropped 3 dress sizes in 9 weeks now and her health markers are similarly improved.

Honestly, I'm never really hungry and I've always got enough energy to do my training (almost always in a fasted state that is something I could never do during my days of guzzling carbs). Because of being satiated with fat/protein I often only eat once a day(as opposed to the "keep your metabolism stoked with 6 meals a day" mantra) which means I have loads of time for other things and I never even think of snacking.

Here's a short vid about saturated fat that explains why we shouldn't fear it (or in my and my wife's case, why it can be your saviour)

[Only registered and activated users can see links]

elcasoshaun

11-23-2010, 03:26 AM

Dumbbell complex 20 kg: 5 swings, 5 high pulls, 5 snatches, 5 clean and press, 5 1- legged deadlifts. Repeat with other hand.

Rest 1 min.

Repeat x2 more, for a total of 3 rounds.

An assortment of hindu press-ups and bear-squat push-ups(as they are called on you tube-look like power yoga moves but can be brutal).

Total time: 20 mins

elcasoshaun

11-24-2010, 11:32 AM

Started off with 10 x 3 sets of controlled bear-squat push-ups and 10 x 3 sets of strict divebombers.

Thrusters 20 reps x 3 sets with sandbag (maybe 20 kgs, so very light).

Overhead presses with sandbag, followed by hindu press-ups and OHP superset, dips with 20 kg backpack on.

Bollocks, didn't write down reps for the latter exercises but seeing as I'm not being super scientific about it all, suppose it doesn't matter too much.

Pretty hard session all in all. Will be concentrating on these sort of circuit-based things in future cos my achilles aren't feeling too clever when I try to run. Going to have to forget about the 5 km road race I'd been thinking of. Also thinking of looking into some form of power yoga to minimize impact on my joints in my training. I know it reeks of arsebanditry but some of my mates swear by it.

elcasoshaun

11-26-2010, 05:40 AM

15 minutes of: 20 hindu pressups, 20 thrusters with sandbag, 10 burpees. Rest 1 minute.

15 hindu pressups, 15 thrusters, 10 burpees. Rest 1 minute.

10 hindu pressups, 10 thrusters, 10 burpees- rest 30 secs.

10 reps on pressups and thrusters again(no more burpees cos my achilles is a bit gammy) x 3 with 30 secs rest.

Good fast, 100 mph workout over in less than 15 minutes.

elcasoshaun

11-27-2010, 04:54 AM

Only had 10 mins or so, so more or less repeated yesterday's workout, without the burpees:

20 hindu press-ups and 20 thrusters with sandbag. Rest 1 minute.

15 hindu press-ups and 15 thrusters. 1 minute rest.

10 hindu press-ups and 10 thrusters x 5 sets (with only 30 secs of rest).

Again, short and sweet.

I will try to get to the gym to check strength levels but I know from experience that this sort of training maintains my strength pretty well. I spent a couple of years without lifting and when I started going back to the gym my lifts were still within the same range as when I'd left them. Considering I spent 5 solid years lifting (after I finished my running career) I reckon my strength is more or less here to stay, unless I start doing too much crazy cardio.

elcasoshaun

11-29-2010, 07:15 AM

I'm liking the hindu pressups/thrusters combo so did:

10 hindu pressups/10 thrusters (with 20 kg sandbag). Rest 30 secs.

Repeat for total of 10 sets.

It doesn't sound fuck all but considering it's at breakneck speed, it's hard enough.

Bog Cleaner

11-29-2010, 11:24 AM

What is a hindu press-up?

elcasoshaun

11-29-2010, 11:55 AM

[Only registered and activated users can see links]

This old geezer is 55 or so. Also check out

[Only registered and activated users can see links]

I'm checking out body weight/minimal equipment exercises and combining them into intense little workouts to save time. I've spent enough of my life in the gym and I want to maintain fitness with as little time as possible. These things work brilliantly.

elcasoshaun

11-30-2010, 12:49 PM

Tabata hybrid: 20 secs work/10 secs rest. All db exercises done with 20 kgs, first interval with right hand and then second interval with left hand.

Hindu pressups
Thrusters with sandbag
DB swings
DB high pulls
DB snatches
DB clean and press
DB deadlift
Bear-squat push-up
Star pressups
Burpees

Rest 2 mins and then 3 x 3mins rounds of random combination of above exercises, with 1 min rest between rounds.

Killer routine.

elcasoshaun

12-02-2010, 10:22 AM

Another conditioning drill. Again, all dumbbell work done with 20 kgs and the sandbag is about 20 kgs as well.

6 x 3 minute rounds of:

10 hindu pressups
10 thrusters with sandbag
5 snatches(right hand)
5 snatches (left hand)
10 knee tucks(assume pressup position with a towel under your toes (to facilitate sliding) and bring your knees up to your elbows. Basically a squat thrust sliding motion)
5 high pulls(right hand)
5 high pulls(left hand)
10 burpees
Bodyweight squats for the remainder of the 3 minutes.

Rest 1 minute and repeat 6 times for a total time of 23 minutes including rests.

elcasoshaun

12-05-2010, 12:17 PM

Tabata hybrids: 20 secs work/10 secs rest for 12 mins.

Walking press-ups
Lunges
Thrusters with 20 kg sandbag
Hindu press-ups
Squats
Clean and press with 20kg dumbbells
Burpees
Snatch with 20kg dumbbells

Some core exercises (such as Elephant walks) and bodyweight rows (under table) afterwards.

elcasoshaun

12-06-2010, 08:06 AM

Tabata hybrids again:

Dips (on chairs)
Horizontal bodyweight row (under table)
Thrusters with 20 kg sandbag
Lunges
Walking pressups
Squats
Snatch(right hand)
Snatch(left hand)
Hindu pressups
Burpees
Clean and press(right hand)
Clean and press(left hand)

and repeat for a total workout time of 12 mins.

elcasoshaun

12-08-2010, 12:42 PM

It's a 5 day national holiday here so these 12 min sessions are excellent. Not getting in the way of life at all.

Again, Tabata hybrid of:

Dips
Lunges
Thrusters with sandbag
Hindu pressups
Squats
Snatches(right)with 20 kg db
Snatches(left) with 20 kg db
Burpees

Repeat x2 more for total of 12 mins.

Finished off with Elephant walks and leg raises for core.

I'm having to fight off the desire to train more, but that'd be defeating the purpose of my minimalistic training. I find this intense 100mph stuff every second day or so keeps me strong and fresh and lean(in conjunction with eating clean, sleeping 8 hours in complete darkness and having fuck-all stress in my life as I'm my own boss). Happy days.

elcasoshaun

12-09-2010, 04:26 AM

Having said the above about limiting my training, I find that, as I'm not able to kayak or mountain-bike owing to the shitty weather, I want to train every day. I gave in and played about with:

Pistols
1 arm press-ups
High rep thrusters with sandbag to get the heart pumping
Third world squat
Holding 10kg discs in hands until grip gives up

It was all done without rhyme or reason and gave me a good little 10-15 min workout. I was pleased to see 1 arm pressups were no problem despite not having done them in years(if not decades lol)

Gonna put a rope and chin-up bar up in the patio soon.

elcasoshaun

12-12-2010, 03:35 PM

Pistols, 1 arm press ups, dips with 20 kg backpack and then burpees/clean and press with sandbag and some core work. Didn't make a note of reps, it was just a scriptless session, playing about with the exercises.

elcasoshaun

12-13-2010, 11:11 AM

Still felt ropey as fuck after boozing 2 nights earlier. Even contemplated jacking the training session in but gritted my teeth and got on with it:

Hybrid Tabatas again(total 12 mins of 20secs work/10 secs rest)

Burpees
Burpees and clean and press with 20 kg sandbag
Thrusters with 20kg sandbag
Hindu pressups
Snatches(right)with 20 kg db
Snatches(left)with 20 kg db
Squats
Pressups

Even with feeling a bit ill with the boozing I still ground a good session out and finished strong with 33 or 34 pressups on the last interval of 20 secs. Maintained the intensity throughout.

elcasoshaun

12-15-2010, 11:40 AM

Another scriptless day comprising:

Pistols
Pseudo planche press-ups(feet raised)
1 arm press-ups
Diamond press-ups(on football)
Pikes(working towards handstand pressups)
Horizontal body row(under table with feet on chair)
NB I am not keeping a note of reps cos everything is new and I'm just getting accustomed to the movements before noting down reps/sets etc.

Core work( V-ups, elephant walk, L-sits, ab wheel roll outs, crunches)

Burpees/sandbag clean and press 30 secs/ 30 secs rest for 10 mins for a bit of conditioning.

Been looking into gymnastic bodyweight routines and came across this beast:

[Only registered and activated users can see links]

Gives me something to aim for!

elcasoshaun

12-16-2010, 10:25 AM

30 mins up in the mountains on my mountain bike. Really just to give my dogs a good, fast run out. Active recovery more than anything for me.

sam1222

12-16-2010, 10:01 PM

Sounds like fun. what sort of dogs have you got mate?

elcasoshaun

12-17-2010, 04:54 AM

sam1222

12-17-2010, 06:58 AM

Got a few rescue mutts: Bullterrier, Malamute and a Podenco/Bodeguero cross hunting dog(think sight hound crossed with Jack Russel). Had to put a Boxer and other Bullie down a while back. Looking for more rescues at the mo-possibly a Dogo Argentino to get some wild boar up in the mountains! What about yourself?

No training yet today. Aching from the controlled calisthenics of 2 days ago.

Ive got a staffordshire bull terrier mate. ive always had bullmastiffs in the past but lost my last one (she was 9 years old) about a year and a half ago to cancer. Looking for a bitch at the mo to keep him company, and maybe breed a litter or 2 from them.

elcasoshaun

12-17-2010, 09:36 AM

sam1222

12-17-2010, 02:05 PM

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I love the ghetto training vids on you tube and I just came across this guy yesterday. For some reason I wanna knock weights on the head and dedicate myself to some gymnastic work for 6-12 months and see where that gets me.

A 2 hour mountain hike was all I could do today as still fucked from the pistols, pikes etc from 2 days back.

Sam, you know any breeders of Bullmastiffs in Britain? I read loads of working dog forums and just yesterday I came across a Mastiff/Bullterrier cross that would be exactly the type of beast I'd love to have around the place. If you're after any links to molosser-type dogs give me a shout because they're my passion along with fitness/health.

That breeding of a pocket rocket Staff and a big, well constructed Bullmastiff sounds interesting. We're hoping to buy a place with a lot of land and a few burly guardians like that would be just up my street.

I do mate yeah, loads. I used to breed them myself, and i'm still in touch with other breeders i used to breed/deal with. Where are you based by the way?

Yeah i love bull breeds/molosser dogs too and definately interested in the links, cheers. Though ive seen a few staff/bullmastiff crosses and they wasnt that impressive to be honest, but that's not to say you couldnt get what you were looking for with the right dogs. My lad's a beauty, just starting to fill out now. Its strange tho, being used to bullmastiffs i'm always half expecting him to suddenly beef up like my bullies do/did (all my bullies have been 3 times the size of max at half his age! big kev was my biggest lad, ive never seen a head on a dog as big as his, and kane came in a close second to him, huge!) Brilliant dogs though.

I cant reccommend bullmastiffs highly enough though, fantastic dogs. Very even tempered, brilliant with people (especially kids) but can be quite lazy during the day, yet as soon as it gets dark their right on it, and make great guard dogs.

elcasoshaun

12-17-2010, 03:43 PM

sam1222

12-17-2010, 04:32 PM

I'm up in a hunting part of Spain and I have a few hunters around me who breed large-game hunting breeds/mixes (one guy about 10 miles up the road keeps Bullmastiffs, Dogos, Presas, Alanos, Cane Corsos, Neos...you name it. ). At some point tomorrow I'll go through my history and get some links to you.

For now have a look at this guy's website. He's breeding an Alaunt (which I think comprises Bullmastiff, Bullterrier and Greyhound to get the various qualities from each breed). I just thought you'd like a look seeing as you've got a Staff and had Bullmastiffs in the past. Some of the Alaunts look like super-sized athletic Staffies.

[Only registered and activated users can see links]

Also, scroll down to see this guy's Alaunt. It's from the above breeder. It's an impressive looking beast. These are the sort of dogs I'll be getting in the future I think.

[Only registered and activated users can see links]

Ah ok mate, i thought you were in the US for some reason. I like presas, i mated big kev with a presa bitch and they had some gorgeous pups. i like the cane corso's too, but both are fairly hard to find in the uk. i'm gonna stick with staffs at the mo i think, get a bitch for max and start breeding, but i'll leave bullmastiffs a while yet. it was too painful losing big girl, kane and big kev. My sis used to have a neo, which was huge! i couldnt believe how fast he grew or how fast he ate her house! haha

I love bullmastiffs though, and to be honest mate they'd be perfect for what your looking for.

elcasoshaun

12-18-2010, 10:30 AM

Had plans to cycle down to the river where there's loads of trees with various diameter branches for chins and narrow bridges where you can do dips but the heavens opened and the village is practically flooded. Had to stay in and do Tabata Hybrids:

Thrusters(with 20 kg sandbag)
Hindu press-ups
Squats
Snatches(20 kg db)
Burpees

and repeat for 16 minutes. The sandbag burst on my 3rd circuit so I had to do lunges in place of the Thrusters.

Sam, a couple of good forums for the Molosser breeds:

[Only registered and activated users can see links]

[Only registered and activated users can see links]

[Only registered and activated users can see links]

You got any links for Bullmastiff breeders in UK? I'm completely out of touch with breeders over there these days. Also, lately I've been looking into Malinois, Dutch Shepherds and Donovan Pinschers, what with all this BSL. You not into the furries?!

sam1222

12-18-2010, 04:21 PM

Cheers mate, i know 2 of those site's, the 3rd one i'll have a look at. I like malamute's, but prefer my short coated bull breeds to be honest. Seroiously considering dogue de bordeaux's next, as their similar to bullmastiffs in size/build etc. i had one a few years ago, vega, an absolute beauty (green eyes) but she got stolen! bastards! ive also had pittbulls when i lived down in liverpool for a while and was breeding them but its a bit too dodgy for pitts in the uk at the min.

I have got links for ya mate yeah, but what are you after first? if your not bothered about price (you could probably get one for around a grand, including shipping etc) and want a pure bred, kc registered pup then i'll send you some links to the best ones to go with, if your not bothered about papers then ive got a few numbers etc for you too. still pure bred and quality dogs but no papers and cheaper obviously, BUT shipping etc would be on you then though. up to you mate.

elcasoshaun

12-19-2010, 07:26 AM

elcasoshaun

12-19-2010, 12:56 PM

Was half-way through the following sprint workout against the clock when the phone went:

20 burpees
20 thrusters with sandbag
15 burpees
15 thrusters
10 burpees
10 thrusters
5 burpees
5 thrusters

Had to stop and then when I restarted I just did different combo's of the 2 exercises, mainly 10 reps of both as fast as possible with minimal rest between sets.

Today was the first day I have been able to put my right hand in a normal press-up position (normally I have to drop on my knuckles for burpees or press-ups) without any pain for about 4 years. 1 handed press-ups haven't bothered the wrist til now it's just doing the 2 handed variety that kills my wrist. I can only think it's the Pikes, Hindus etc and maybe the 1 arm variety, and planches that have made the difference. Whatever it is I'm pretty chuffed cos I had written off the wrist as being gammy for the rest of my days.

elcasoshaun

12-20-2010, 10:55 AM

Bought a chin up bar today. Did a load of different types of chins/pull-ups/ab raises and horizontal rows. Also, pseudo planche push-ups, pikes and 1 arm press-ups. Nothing for legs today.

Just laying a strength base for the New Year.

sam1222

12-20-2010, 09:40 PM

30 mins run straight up a mountain and walk back down. Nice and easy to get some light steady work in.

Sam, at the moment I am just doing as much research as possible regarding breeds and lines. I normally just rescue dogs off the street(tonnes of em here) or from rescue centres but my next one will be a well-bred mastiff-based dog(or two). We live in a virtually crime-free rural part of southern Spain but I'm bored shitless and fancy a move to the first-world again(probably France) when property starts moving again. Therefore, I'm thinking about having a couple of decent-sized guards. Also, having my current dogs has convinced me that having more chilled individuals/breeds in the future would make life a lot easier because the exercise demands of my current crop is a bit over the top to be honest.

Any links would be great to help me with my research (UK or continental breeders of any of the mastiff breeds). Cheers mate.

Yep no probs mate, i'll sort some out when i get chance. from what you've said though i reckon bullmastiffs would be perfect for you to be honest. You get two types to chose from too, the short, stocky type taking after the bulldog, and the slightly bigger, rangier build taking after the mastiff. ive had both types born in the same litter but usually its through selective breeding. My last 2 males were like this, big kev was huge, big boned and stocky but rangy with it while kane was shorter and heavier built. both weighed around 16-17st.

Brilliant dogs though mate. Reliable, especially around kids. good guard dogs but mostly at night as they can be fairly lazy during the day (have i already mentioned all this?) but right on it at night. Their pretty lazy dogs to be honest but adapt well to whatever exercise you give them. the boys can be fairly stubborn but more along the lines of pretending they cant hear you, rather than dominant (not that ive come across anyway) or aggressive behaviour. The boys can be pretty thick too. all the lads ive had (4) have been as thick as pig shit! the girls are a bit more switched on and definately more protective towards kids etc. great dogs.

elcasoshaun

12-22-2010, 06:31 AM

Tendons, ligaments still hurting a bit after the chins session so just ran 4-5 miles up in the mountains. Another nice recovery day.

Cheers for info Sam. Look forward to some Bullmastiff links when you can mate

elcasoshaun

12-26-2010, 12:09 PM

Had a bad fever for a few days so done fuck all except for walking the mutts (could barely manage this TBH).

Gentle session of pulls and pushes today:

3 pulls (all types of Chins/Pull ups)
5 pushes (all types of press ups: 1 arm/ Pseudo planche press ups etc)
Repeat for 10 sets (30 pulls and 50 pushes in total)without stopping. The easiest session imaginable to get back in the swing of things and to test if I have recovered from the fever.

Then I attempted, and failed abysmally, at trying to hold a couple of static gymnastic positions. All in all a fucking shit week of training.

sam1222

12-26-2010, 06:47 PM

Don't worry about a few off days here and there mate, we all have them, don't let it knock ya :good

As for the bullmastiff links, for now i think the best one for you will be ukchampdogs.co.uk , as it has all the registered breeders in the uk on the site. Tartuffe, flintstock and a few of the other top breeders are on there too, but personally i'd go with bunsoro if you decide on a bullmastiff. ive got Fran's number somewhere if you end up deciding on a bully. cheers mate, anything else just give me a shout :good

elcasoshaun

12-27-2010, 01:57 PM

Thanks for the encouragement Sam. In the past i would have trained through it and probably put myself out of action for a couple of weeks. This time I spent the off-time wisely, looking into gymnastic progressions for the New Year. I reckon my wrist's healed enough to start going boxing again a couple of times a week as well so, all in all, everything's OK. Cheers for the link, I'll get looking over the next few days. Will be checking out Dogo Argentino/Bullterrier crosses as well, but I've lost my interest in hunting at the mo so a sensible, stable Bullmastiff might be a better choice lol!

My session today comprised static strength holds (handstand work and other basic gymnastic shit) and they were 500% better than yesterday's. I must be recovering. I'm not in any rush with this gymnastic strength stuff-just read about a 50 year old former gymnast who banged out 163 hand-stand press-ups on the horizontal bars. I've still got 12 years to get there.

elcasoshaun

12-28-2010, 07:44 AM

a.m. Jogging up in the mountains (all uphill) for 30 mins. Nice and slow and stroll back down.

p.m. Static gymnastic work and some rings work as well.

elcasoshaun

12-29-2010, 03:53 AM

Fuck me, the DOMS from the ring work is staggering. Won't be doing any training today. I was expecting a bit of discomfort but nothing like this.

sam1222

12-29-2010, 05:18 PM

Oi! get some stretching done and get on with it! :D Pain is simply weakness leaving the body haha (i fucking love that saying :D)

elcasoshaun

12-29-2010, 05:43 PM

Will do, mate. My New Year's Resolution is to stop being a soft cunt and to buckle down to some hard work! Gotta say, though, that the static holds have been giving me more grief (DOMS wise) than any sort of training I've ever done. Point taken though, I'll man-up to it soon!

This is where I'm aiming for

[Only registered and activated users can see links]

elcasoshaun

12-30-2010, 08:44 AM

a.m. 30 mins run up my usual mountain and walk back down. I love uphill running because none of my joints suffer at all as I'm trotting so slowly. Will run a flat course at the weekend to see how my running is doing.

p.m. Hybrid Tabatas 4 rounds(16 mins):

Hindu press-ups
Horizontal rows (on rings)
Dips (on rings)
Squats
Thrusters with 20 kg sandbag
Burpees
Snatches (with 20 kg dbs)

sam1222

12-30-2010, 08:35 PM

Take no notice mate, i was still drunk and fucking around (i'd been to a funeral) when i wrote that :D

I don't go in for all that macho bullshit when it comes to training, if your sore your sore, all your gonna do is make it worse. And it sounds like the rings work is kicking your arse :good Its always best to take it steady when breaking in something new. When i started bringing rope work (climbing) back into my routine after my shoulder injury a while ago, it was murder at first. Arms, chest, shoulders and core muscles all took a beating and slowed everything down a little for a week or 2 (as i was also building up chin/pull ups and bar dips again too)Just take your time mate.

elcasoshaun

12-31-2010, 02:05 PM

a.m. Hiking in the mountains. Non-impact cardio for an hour uphill

p.m. Assortment of bar and ring work and some hand stand work. Balancing is improving slowly.

elcasoshaun

01-01-2011, 10:51 AM

1 hour run in the mountains.

elcasoshaun

01-02-2011, 11:02 AM

a.m. 45 mins mountain run. Didn't get round to doing a run on the flat because there's a fair few tourists here for the holiday period and it'd be a bit congested on the flat road. Gotta say that running up this mountain has gotten to be so easy now. Just like strolling up it.

p.m. 16 mins of Hybrid Tabatas:

Burpees
Burpees with clean and press(20 kg sandbag)
Bodyweight rows (on rings)
Pistols(holding rings)
Hindu push-ups
Squats
Snatches(20 kg db)
Thrusters (20 kg sandbag)
Ab raises on bar

Relieved to see that the dodgy period over Christmas hasn't affected me at all. Ran through the full 16 mins very intensely, as Tabatas should be.

I don't think I've ever felt better in my life. Since 13th September when I cut out sugar, cereal grains and franken fats I'm feeling unbelievably robust and fit. The morning slow run, hike or cycle with the dogs and 3-5 afternoon intense sessions is going great. Can't wait for the better weather in March/April when I can start doing a load of kayaking, climbing etc.

elcasoshaun

01-04-2011, 01:08 PM

Nice and hot here today so got out in the sun and did some circuits in the countryside. Hung rings up in a tree and left a sandbag (25-30 kg) about 30 metres from the tree and a 20 kg db by the rings and did the following:

5 Pistols each leg(holding ring)
run to sandbag
10 burpees
run to rings
10 rows on rings
run to sandbag
10 thrusters with sandbag
run...
5 dips on rings
run...
10 burpees with clean and press with sandbag
run...
10 snatches with 20 kg db

Rest and repeat 4 more times, going as fast as possible.

elcasoshaun

01-05-2011, 05:56 PM

Just did a 45 mins run. Nothing else.

elcasoshaun

01-06-2011, 01:45 PM

a.m. 45 mins run uphill and stroll back down

p.m. 30 mins gymnastic work. Handstand, front lever, planche progressions. Coming along slowly.

elcasoshaun

01-07-2011, 04:30 PM

More bastarding floods so couldn't get out into the countryside to do circuits. Did hybrid tabatas:

20 mins(40 work intervals)of:

Clean and press with 30 kg sandbag
Burpees
Squats
Thrusters with 30 kg sandbag
Lunges
Hindu press-ups
Snatches with 20 kg db

elcasoshaun

01-08-2011, 02:13 PM

a.m. 30 mins running up mountain

p.m. Front lever flat tuck and rows.

elcasoshaun

01-09-2011, 08:22 AM

Circuits:

Chins, burpees, thrusters, snatches and running between each exercise. 5 intense rounds. Probably 15 mins of work in total.

elcasoshaun

01-12-2011, 12:18 PM

a.m. 45 mins run up in the mountains

p.m. Circuits: chins, dips (on rings), L-sits, press-ups with 30 kg back pack, pistols, ab raises.

elcasoshaun

01-14-2011, 07:22 AM

50 burpees(without overhead clap) in 1'49. I reckon my form is ok after seeing vids on you tube of the majority of people. Also, I was dropping onto my knuckles which might have enabled me to go faster than regular press-up position.

Horizontal rows on rings
Pseudo planche press-ups
50 snatches with 20kg db as fast as possible(swapping x5 each hand)

Super short session.

elcasoshaun

01-15-2011, 12:46 PM

45 mins mountain run

elcasoshaun

01-16-2011, 11:17 AM

20 mins of hybrid tabatas. Very sub-par as I haven't kipped much this weekend.

Pistols
Thrusters with 30 kg sandbag
Rows on rings
Burpees
Snatches with 20 kg db
Squats
Hindu pressups
Clean and press with 20 kg db

It was more a ticking-over type session rather than a quality one.

elcasoshaun

01-17-2011, 10:26 AM

Another shit-ish session of:

Press-ups (with 30kg backpack)
Dips (with 30kg back pack)
1-arm-press ups
Pseudo planche press ups
Chin-ups and pull-ups- assortment

Didn't even make a note of reps or sets as it was all a bit lacklustre.

I'll recapture the intensity again tomorrow.

elcasoshaun

01-18-2011, 12:08 PM

I had big plans for "recapturing the intensity" with some brutal circuits but fucked that off, in favour of a gentle jog up in the mountains (40 mins). I'm trying to wean myself off chronic cardio but it's such a beautiful place and the dogs love it so I keep going back. Also, my weight is bang on 82 kgs whether I run or not these days, so it's not like I'm becoming a skinny cunt owing to the jogging so I'll probably keep it going a few times a week.

elcasoshaun

01-19-2011, 06:43 AM

A couple of miles at a fairly brisk jog, then 4 rounds of Chins/tucks, burpees, rows (on rings) and thrusters with sandbag. Each round lasted bang on 2 mins, so total time of just 8 mins on circuits.

elcasoshaun

01-21-2011, 04:47 AM

a.m. Weighted press-ups (30kg backpack)-various reps and speeds
1 arm press-ups-various reps
Dips (on rings)-3 x 8 controlled reps to finish

Again, very minimalistic, everything done in less than 20 mins.

Might try a mountain run this afternoon if it's not too hot.

p.m. Instead of a run I did: Burpees/Rows(on rings)/Thrusters/Squats(bodyweight) circuits for 20 mins

elcasoshaun

01-22-2011, 05:57 AM

Just over an hour running.

sam1222

01-22-2011, 06:38 AM

Training's looking good mate :good

Do you do any rope work? Climbing etc...got a good one for you if you do, one i reccommended for bog cleaner recently.

Tie a rope to your pull up bar (i prefer a the top bar of the park's monkey bars or a tree branch for the extra height as i use a 20ft rope) and sit under it, legs straight out. next pull yourself up hand over hand 2 or 3 knots then do as many chins as possible before continuing up another 2 or 3 knots, then stop again and do as many chins as poss. Just repeat the process until you reach the top and can grab the bar, do as many chins as you can before you drop off. Either try keep your legs straight throughout or pull your knees in towards your chest and hold them there. This is a proper cunt, but works a treat for increasing strength. As i mentioned to bog cleaner, its a method that was used when i was in the forces to help lads who couldnt climb the 30ft ropes, after a few weeks they were flying up them :good

Thought i'd suggest this one mate as i know you like to add mad shit to your training too :good

elcasoshaun

01-22-2011, 12:05 PM

Cheers Sam. I've been meaning to get some rope for a couple of weeks-will deffo get some on Monday morning to drape over a chin-up bar I've got up in the patio. I need to work on my grip strength as it's piss-poor at the moment, and even at my best, I never really dominated the rope-climbing, if I'm honest. I used to incorporate climbs into my circuits a few years back but it was only maybe 12 feet of rope. That's something I'm gonna work on.

I'm going to be amping up my training from now as I've ticked over nicely with short, sharp sessions since beginning the log, but I miss the longer training sessions from time to time-I'll be turning increasingly to sandbags I reckon. I can chuck them about to my heart's content up in this particular spot in the mountains-just an occasional shepherd will be thinking "WTF is that daft cunt doing?" while he tends his flock lol. I think tomorrow will be my first day with a reversal back to dedicating a bit more time and energy on my training. I'll be nicking a few ideas off you Sam, as I no longer go boxing and need something a bit different to keep me fresh and interested.

Oh, aye, the wee one's coming on a treat. Could be a combo of anything-American Bulldog, Dogo, fuck knows. As she's pure white I just hope the skin complaints hold off...

sam1222

01-23-2011, 07:16 AM

No probs mate :good

Yeah your right, 12ft's no good. The 30 footers are best as i think you've got to really hate it before you start to enjoy rope climbing, and when your fucked a 30ft rope seems to go on forever. I remember the first time i managed it, only 17 and weak as a kitten but was not letting the cunt beat me :lol: I stopped about half way up and wrapped the rope around my leg and body so's i could sit back on it and rest a little before carrying on. The instructors were going nuts but i think they secretly pleased that i wouldnt give in. Just couldnt make it up in one go :D After 3 months i was going up that bastard using just my arms faster than some of the lads using their legs too. And it was regular beastings with this method (plus press ups and pull ups) that helped me a lot. Though this was one of the more humane methods. The one that helps you get better at chins/pull ups probably isn't worth suggesting as it involves some cunt whacking you across the thighs and/or stomach with a pick axe handle :D (usually when you dont dead hang long or far enough or your chin isn't above the bar and your chest touching it. Man i miss thoses days :-()

Yeah i know what you mean mate, ive tried this 'less is more' approach but it just doesnt seem to work for me. If i cut back on cardio and try limit my weights sessions to an hour 3 times per week, i dont feel ive done enough. (i was far worse when i was boxing and hardly using weights) This probably shows through on my log, easy days are usually followed by a couple of hard days. But i'm just going to stick with what works for me. I'm done with trying to get bigger, it'll come eventually, as long as the strength gains continue i couldnt give a fuck. But yeah i agree, cant get enough of sandbag work at the moment. ive used them before in the past but not with the type of weights ive got now, and i suppose ive got the weight training to thank for that. Altered my goals slightly too after seeing a guy bench a 300lb sandbag. when i hit 300lb on the bench now i want it to be a bag :yep Same with O/H Press, i'm going to try work up to pressing my 100kg sandbag overhead. So much harder than using a bar at the same weights.

Ive got to say i'm jealous tho mate, training in the mountains sounds great. And i get the same funny looks off dog walkers when i do my circuits in the park in the mornings :D But i think most of the regulars are used to me by now. But yeah, use what you want mate. Any advice/tips etc, just give me a shout :good

She sounds gorgeous mate, shame you cant get a pic up. American bulldog/boxer mix would be nice, i reckon she'd look almost pure bulldog with the breeds being so similar. I'm on the lookout for a bitch for Max at the mo. Been thinking about breeding a litter and after being fucked around by a few people who wanted to use him as a stud, then changed their minds at the last min, ive thought fuck it just get my own. It'd do him good anyway, i think its better when you have 2 or 3 dogs together, for them and us. As long as it doesnt interfere with his training :nono which is going great. Ive not increased the weights much but added another days training and lengthened the course a bit more. Its his speed and agility thats improved most tho.

Cheers mate.

elcasoshaun

01-23-2011, 03:37 PM

Had big training plans for today, but after bumping into an acquiantance on the street I couldn't get out of a day at the boozer. Will be at the hardware store first thing tomorrow for my rope, Sam, and will get cracking on incorporating some climbing a few times a week.

We've also put some ads up in our school (trampy cunts that we are lol) for any back-packs/bags that the kids don't want that can serve as different-sized sandbags for me.

The dog is coming along well, and it's deffo easier when there's some adult dogs to bring them up with a few nips to teach em a bit of discipline. I hardly have to chastise her, as the others are belting fuck out of her 24 hours a day.

Proper training will commence tomorrow...

Cheers for the advice, Sam. You got any interesting links for fitness-related stuff? I read Ross' stuff, some Starting Strength and the Gymnastic Bodies website. I'm probably going to combine the 3 approaches for my template in the future. Any military-edged stuff, for example? Obviously, being ex-SAS myself, I'm handy as fuck, but always looking out for new stuff lol

sam1222

01-24-2011, 07:06 AM

No probs mate. As for the military based stuff i only use one site occasionally and that's stew smith's site and sometimes military fit.com (there's links for his site on there) and just mostly use stuff we did when i was in the army. (You ex-reg mate?) But yeah, would be happy to pass on any of the stuff i do. You can pick the old sausage bag style army duffle bags up fairly cheap. thats all ive done, bought 8 and filled them to different weights and they work great. But yeah, rope climbing is excellent for improving strength and core conditioning.

Yeah i know what you mean mate, i used to leave it to the adults to teach young pups manners as it works a treat. much more likey to listen to them than me, especially to begin with.

cheers mate.

elcasoshaun

01-24-2011, 09:37 AM

a.m. 45 mins up the mountain, slow as fuck... with a hangover.

p.m. Side-to-side chins
Assisted 1 arm chins
Isometric holds on chins
1 arm press-ups (with feet on chair)
1 arm press-ups (with hand on football)
Press-ups (with 30 kg backpack)
Pistols

The hangover fucked up my day so I'm knocking the booze on the head completely.

Tomorrow will be the real start of my new, more voluminous approach to training.

Nah, Sam, I was never in the forces.I'm far too much of a soft cunt TBH. I worked with a load of ex-forces when I used to work for a personal training company about 10 years back, and I heard a ton of stories from Ireland, Sierra Leone etc. That's about the closest I ever got to the army. My asking about sites was more to do with some different ways of beasting myself.

Owing to the hangover I didn't even get to buy the rope today, either. Bollocks, got to sort myself out. That'll start tomorrow...

elcasoshaun

01-25-2011, 11:04 AM

Well and truly sorted myself out today, with a nice little back strain. I was doing sandbag clean and presses, having warmed up well when I felt a nasty familiar feeling in my lower back/hip. Stretched a bit and beasted myself with burpees/horizontal tuck rows/basically anything that didn't exacerbate the problem. It's a recurring injury that I can keep at bay, I just need to keep away from certain repetitive, explosive movements. Yep, like a daft bastard I did a load of the exercises I know give me grief, in exactly the way that's guaranteed to fuck me up. I really am a daft cunt, but not to worry, I bumped into an old pal who wants to start getting out on the kayak again. Even I can't fucking injure myself doing that.

sam1222

01-25-2011, 04:38 PM

sam1222

01-25-2011, 04:42 PM

elcasoshaun

01-26-2011, 02:05 PM

sam1222

01-26-2011, 04:10 PM

Just did a load of bar work today. Different types of hangs to stretch my old fleetwood a bit and some hangs for time to improve my grip. Then some isometric holds and side-to-side chins, slow, with full control.Forgot to mention my core work yesterday, so the abs are a bit tender at the moment.

Sam, the lakes and the mountains are the only things keeping me here, mate. If it wasn't for the natural beauty round here I'd be off like a shot (although we've bought a house and got a business so we're a bit fucked for a few years). I fancy Patagonia next but she'll take some convincing...

A mate of mine's getting me some quality rope so I'll be concentrating on a lot of climbing as soon as I get it, cos it shouldn't bother my back at all. I reckon I'll be sticking to climbing and gymnastic work for the foreseeable future as I want to fully recover before any more explosive lifting. I'm an impatient fucker, though, so I'll probably be injured again a month down the line, having done exactly the exercises I should be steering clear of.lol

That sounds great mate, gotta say i'm jealous, stuck here with the shitty weather and no work :-( You english then yeah? Patagonia is ment to be nice too, had a mate who spent a bit of time out that way when he was travelling.

Be careful with the rope work though, it may pull on your back more than you think if your not careful... although if its lower back, like you say you may be ok. But i'm the same, far too impatient. I got slashed a couple months ago and took 6 stitches and it was hell trying to keep myself from training! :D Ended up slaughtering my legs throughout the 'rest' period. After 2 days sat about my mates/family were taking bets how long before i blew the stitches :-( A bet i won for a change though, bastards :D

elcasoshaun

01-27-2011, 11:49 AM

a.m. 40 mins run up the mountain

It feels like a return to my split routine, bodybuilding youth today with a session dedicated to pushes:

1-arm-pressups(with 1 leg off the ground)
Press-ups(with 30 kg backpack)
Hindu pressups(on medicine ball)
Pseudo planche pressups
Pike presses
Dips(on rings)
Flyes(on rings)

Yep, Sam, I'm from Newcastle but it's been years since I've been up that way. The closest I got was rewatching Auf Wiedersehen last summer lol.

I remember reading your post re the knifing and it reminded me why- as shit as it is culturally-we are living here. There's no real crime, but it's boring as fuck. All about balancing up the pros and cons, I suppose, eh? Having said that, I'm definitely up for a change but it won't be for a few years-just heading off each summer to Galicia will have to do in the meantime.

I can't complain too much, though, I just need to see the pix from Britain on MSN to confirm I made the right choice. Seems a bit chilly at the moment, eh?

sam1222

01-27-2011, 04:50 PM

Fucking freezing mate :D Keeps me moving on my runs/circuits though.

Yeah its getting worse mate. The knifing was partly my fault though as i called his bluff and was turning my back on him when the cunt fucking went to stab me. Definately misread that one :-( Ordinarily i'd have just chinned the cunt straight off, as having a knife in you's not a nice feeling is it :D

elcasoshaun

01-28-2011, 05:06 PM

elcasoshaun

01-29-2011, 01:39 PM

30 mins run

elcasoshaun

01-30-2011, 10:53 AM

A short and sweet one today:10 x 30 m hill sprints

sam1222

01-31-2011, 06:16 AM

A shitload of pull-ups/chins:

2 towels(wide)
1 towel(narrow)
Fat chins(towel wrapped round bar)
OAC
On rings
Side-to-side
Isometric chins
and a load more I can't remember.

A bit of gymnastic shit again(tucks, rows, curls etc.), as it's the only stuff that doesn't injure me at the mo.

Sam, I often talk about my more "lively" days back in UK to my Spanish mates here, and they just shake their heads, nonplussed by our idiotic ways lol. They can't believe the stories(and mine are pretty tame, tbh, no stabbings or any shit like that!) from my past.
Hope everything got sorted out in the end. Doesn't seem to have interfered with your training too much; the volume you do would kill me. Unfortunately, as much as I'd like to get cracking on more training, I just break down under the pressure, so I'm going back to the "more is less" approach that you alluded to earlier(not out of choice, though, as I fancy upping the workload but don't have the physical fortitude haha). Some of us are just shaped by nature to be soft cunts and I'm one of them. I'll keep grafting away in a gentle gayboy fashion-20 mins sessions will do for me lol

Yeah i know what you mean mate, i went all over with the army and they always think the english are crazy, the norweigans were best, they really do think we're nuts :D Ive been through a lot worse though mate, that was tame in comparison. Just misjudged the situation and paid for it :D but yeah it got sorted out in the end. I had to take 2 weeks off training, which was the worst part, although i still did some light stuff, machine squats, leg presses etc basically anything that didnt pull on my lats as thats where the stitches were. The year or so before though i was fucked for like 2 months with a shoulder and chest injury, that was worse. Must have been horrible for my lot, like living with a wounded tiger! As for the volume i do, i just cant do any less. If i do then i dont feel like ive done enough. Took me years to build up to this though and i still feel i could be fitter/stronger. Start thai boxing this week too, so will be replacing boxing training with that. May even compete next year if i can get up to scratch. Ive trained in MT before but have had problems going in with an obvious boxing style. Plus the sparring's different which has got me into trouble before too, having to leave gyms etc (for being too rough in sparring) Gonna have a proper crack at it this time though as i enjoy the training, plus its the gym where my son trains so will have to be on my best behaviour :D

elcasoshaun

01-31-2011, 11:34 AM

sam1222

01-31-2011, 08:35 PM

It was a press day so did:

Dips on rings
1 arm pressups on ring
1 arm pressups on ground
1 arm knuckle pressups
Pressups (with 30 kg backpack) on rings
Hindu pressups on medicine ball
Flyes on rings
Atomic pressups

A little bit of ab work as well: different types of raises.

Fucking hell, you like to keep busy, Sam. The strong man comp and Thai boxing. I fanny about on the gymnastic rings and jog about with the pooches a bit, and consider myself a serious keep-fit enthusiast these days. I haven't heard owt about my rope yet so I'll probably just buy one myself rather thaan waiting for my pal to deliver on what he said last week. The weather's improving here now so I'll be doing all my training in the sun again... Nice one.

I'd go mad if i didnt mate, this is what hyper-active kids turn into :D And as long as i'm not fighting on the same day as the comp it'll be sound. In my boxing days i only ever needed a few days off after a really hard fight anyway as i recover pretty quick. Older now mind haha But fuck it, if the body's willing..Not even sure i will compete yet to be honest, and it'll be a while off yet. i'm a boxer, i have no fucking clue when it comes to kicking the cunt :D A few mates have tried to get me interested in MMA but its not for me, just cant get passed feeling like a faggot being pulled to the ground and having some cunt laid on top of me :-(

Yeah you need a rope mate. Looking at your training i reckon it'd fit in nicely with the stuff you do. For rope climbing ive always tried to maintain the level i attained in my year with the marines (before having to leave and join the army) which was climbing the 30 footers with around 45lbs on our webbing.(Although during test week we only had to do it with around 25lbs) but with your reccuring back injury it could be worth not bothering using weight. You'll be happy with the benefits though, after a few weeks chins/pull ups will be piss easy. will probably help with the gymnast stuff too, but ive no experience in that department so dont take my word for it :D

elcasoshaun

02-02-2011, 03:03 AM

1st February

Pull day:

Front and back lever work.
Wide array of chins and pull-ups

This was my last pull day without rope, so it should get a bit more interesting next time. I reckon my back's fine for climbing with weight, mate. It's the deadlifting from the ground or lifting large bulky objects(kegs, sandbags etc) that I can't keep close to me that triggers the back/hip problem. I did some gymnastic stuff yesterday that was fantastic for stretching my back out-more like yoga in its calming effects. Fucking brilliant.

elcasoshaun

02-02-2011, 10:33 AM

2nd February

Ran along the river to the next village and back(10 kms in total). I'm not going to bother running against the clock as it's such a beautiful place-I just want to relax and enjoy the run.

elcasoshaun

02-03-2011, 12:10 PM

Variety of presses:

1-arm-knuckle press-ups
1-arm-regular press-ups
Bulgarian dips
Regular dips
Explosive press-ups
Weighted press-ups(30 kg backpack)
Hindu press-ups on medicine ball
Atomic press-ups on medicine ball

Some hanging stretches for my shoulders as they'd taken a bit of a battering with all the pressing. Also, a bit of ab work with L-sits and raises.

elcasoshaun

02-05-2011, 08:25 AM

2 hours out on the kayak. Incorporated some interval work on the return journey: 100 strokes sprinting, recover...repeat til I got back to land.

elcasoshaun

02-06-2011, 09:34 AM

30 mins slow jog up the mountain. Bumped into an old mate who still boxes so I'll be starting doing a bit this week. Hope the wrist stands up to it.

sam1222

02-06-2011, 09:20 PM

The kayak stuff sounds good :good

And the boxing too, have you boxed before?

elcasoshaun

02-07-2011, 09:07 AM

The kayak stuff sounds good :good

And the boxing too, have you boxed before?

Yeah, just for fitness, never competed. The last time I sparred was November 2009, and it was this geezer I bumped into while running yesterday. He's in the gym for 2 hours every day and is a fuckin machine, so he'll no doubt batter the fuck out of me again, but I fancy moving about a bit again. I was never any cop, TBH, but I enjoy mixing the training up with different stuff. Talking of which, we plaited the rope yesterday so later on I'll be doing some climbs. Gonna try that protocol you told me after my gymnastic stuff.:thumbsup

elcasoshaun

02-07-2011, 01:47 PM

a.m. 45 mins jog up the mountain

p.m. Variety of pulls on the bar and static holds, finished off with a little bit of rope-climbing. Nothing too strenuous because it hurt my hands too much lol. I haven't climbed rope for about 3 years and all my old callouses are gone so it fucking killed me. Gonna toughen up with rope-climbing a few times a week.

elcasoshaun

02-08-2011, 10:40 AM

a.m. 20 mins jog/run to warm up and then 10 x 70 metres sprint intervals

p.m. Presses: Variety of controlled 1-arm-pressups
Ring dips
Weighted pressups on rings
Pseudo planche pressups
and also some back lever work on the rings.

elcasoshaun

02-09-2011, 08:57 AM

Tired today after 2 demanding sessions yesterday so just headed out for a couple of leisurely hours on the kayak.

elcasoshaun

02-10-2011, 10:16 AM

1 hour fartlek along the river

elcasoshaun

02-12-2011, 03:49 AM

11th February

Front and back lever work and various tempo chins and pulls on gymnastic rings

elcasoshaun

02-16-2011, 09:20 AM

Had the weekend off from training as I've been so tired lately, and then ran for an hour on Monday and yesterday, Tuesday, did a lot of handstand work, super-controlled 1 arm press ups and rope climbing work (in addition to gymnastic shit).

Also, been stretching almost everyday and that's been taking its toll as I'm very inflexible. Could barely walk Sunday and Monday after some pseudo-yoga on Saturday. Noticing a difference already with lower back and hamstrings not seizing up. Going to look for a class as I'm absolutely fucking clueless about yoga/pilates etc and I want to improve flexibility without injuring myself.

elcasoshaun

02-17-2011, 12:01 PM

Yesterday (Wednesday) I did shit loads more stretching and today I've been concentrating on rope chins, regular chins and rope body rows as well as front lever holds. More or less had a week off from serious training cos I'm feeling fucked so I'm just ticking over with truncated little mini-sessions. Will do some more stretching later on and hopefully be feeling rejuvenated by the weekend.

elcasoshaun

02-18-2011, 11:28 AM

a.m. Nice slow run up the mountain. 45 mins

p.m Did loads of different types of presses: 1-arm-press ups with knuckles, regular ones, feet together, Hindu pressups and a lot of work on frog stands. Balance is becoming less of an issue and, as I'm now using logs (as surrogate paralletes) instead of messing my wrists up on the ground, I'm able to hold it much better. Aiming for Planche press-ups by my birthday in May.

elcasoshaun

02-19-2011, 02:20 PM

After reading Manassa's thread in the Training section, I've decided to generally knock dedicated training sessions on the head, instead favouring intermittent bouts of exercise throughout the day. Today I played about with yoga/stretching, then threw in some sprints(only 3 or 4) while walking the dogs. Came home, jumped up on the rope and did super-controlled rope chins before front lever tuck holds and more stretching. Not working up a sweat can make you think you're not getting a training effect but I feel that my numbers will go up on all the bodyweight stuff. Will test my max numbers next week. I've mainly made this decision cos my joints/tendons are constantly tender as fuck following conventional training protocols.

elcasoshaun

02-20-2011, 05:53 PM

Basically followed through on what I said yesterday. Took advantage of every 2-3 minute gap in my day to do something: rope climbing, 1 arm press ups, dips on rings, gymnastic holds, yoga stretches, various squats, chins etc.

In tandem with some recreational kayaking, cycling, running the dogs I reckon this will be the way forward for a while.

elcasoshaun

02-21-2011, 11:22 AM

Approx. 1 hour fartlek run

elcasoshaun

02-22-2011, 02:22 PM

More of the same, so I reckon my log is a bit redundant now as, basically, I'm just doing various exercises as and when the opportunities arise throughout the day. Ring dips while waiting for coffee, toughening hands up by simply hanging on rope inbetween students, dropping down and doing 1 arm press-ups when no cunt's looking etc

I will still throw in a Hybrid Tabata session from time to time(20 mins max) and a burpees session etc but not very often as I'll be dedicating more time to other things in life. Obviously, if I see myself becoming a big fat cunt I'll be making a return to the frequent super-intense stuff but as I eat 100% clean I can't see that happening.

elcasoshaun

03-08-2011, 09:14 AM

Had incredible results after a couple of weeks of littering sets of different exercises throughout the day. I just make sure every set is absolute quality eg Super-controlled chins with L-sit (on bar, rings or rope), Dips to L-sit hold movement, Front and Back Lever holds, Hand stand pressups, Pistols, 1 arm pressups with 1 foot in air etc.

A few times a week I still run up in the mountains, usually 45 mins all uphill with a stroll back down.

It's brilliant for me, not having to dedicate any time to training, just fitting various challenging sets in throughout the day.

elcasoshaun

03-11-2011, 11:43 AM

15 mins Burpees session:

Bang out 10 burpees and rest for the remainder of the minute...start next 10 burpees at the beginning of the next minute, and repeat for 15 mins in total. I usually do 10 burpees in under 25 secs which means I get 35 secs recovery before having to start again. Had 2 bottles of wine last night so 15 mins was more than enough lol

Nice and short session

elcasoshaun

03-12-2011, 07:28 AM

Approximately 6 mile run in 40 mins. A leisurely run on an undulating course.

elcasoshaun

03-13-2011, 07:39 AM

Above burpees protocol (11th March), this time for 21 mins. The missus wants to get fit so she accompanied me doing 5 squat thrust jumps for every 10 burpees I did.

elcasoshaun

03-14-2011, 08:49 AM

1 hour mountain run with 6 x 50 m sprints thrown in

elcasoshaun

03-23-2011, 01:46 PM

10 intervals of 50 m sprints. Also, weighted chins/pulls and ring dips.

I haven't been keeping a log lately as I've just continued with the stuff referred to in recent posts, but now I feel like lifting so will be starting as soon as I get my weights and bench back from a mate. Hopefully on Friday I'll kick off with a really basic Squat/BP/DL day.

elcasoshaun

03-26-2011, 07:33 AM

Still waiting for my bench and weights, so got out on my bike today-30 mins sheer mountain climb followed by Hybrid Tabatas for 20 mins: Burpees, Thrusters with sandbag, 20 kg DB snatches, Hindu press-ups and squats.

elcasoshaun

03-28-2011, 09:20 AM

Still waiting for my weights so had to make do with 1-arm-press-up variations, weighted dips and chins/pull-ups/rows on the rings and pistols. Some OHL's with a sandbag, as well. Finished off with Burpees/Thrusters/Snatches combo.

Also got out for an easy 30 mins on the bike this morning. Not really training, though, as it was on the flat.

Just realized that it's 6 months since I last suffered with joint pain that threatened to curtail all my training. I used to need 15 mins to mobilize lower back, hips, knees and neck before even getting out of bed in the morning. I was shitting myself cos just about all my family have been stricken with terrible arthritis and I thought I was heading the same way... Haven't really suffered a twinge since cleaning my diet up. Hopefully, with further adherence to my current diet, it continues to go well.

elcasoshaun

03-29-2011, 11:01 AM

Couldn't get out today for any conditioning so did snatches with 20 kg dumbbell for 20 mins-30 secs work/30 secs rest. A day of recharging my batteries more than anything.

elcasoshaun

03-30-2011, 08:07 AM

Gotta start getting up earlier as it's already starting to get too hot for training here after 10 am. Hiked for a couple of hours this morning then did a bit on the mountain bike. Also, 6 x 100 m sprints.

Saw the guy who's been storing my bench and weights for the last few years. He's looking particularly doss-jakey, so I'm not expecting the cunt to bring them round anytime soon. I reckon they're long sold lol

There's a well-equipped gym in the next village with a squat rack, though, according to a mate. I just hope it's not a fucking Smith machine. Hopefully, I will eventually get to lift some weights some time soon.

elcasoshaun

04-01-2011, 09:01 AM

Thursday, 31st March

30 mins jog

Friday, 1st April

SLDL
Bench
Row
DB press

First weights session in years. Just went light to get into the groove. Oh aye, it's a Smith machine they've got and there's no way of doing real squats, so it'll just be deadlifting in future.

elcasoshaun

04-03-2011, 07:52 AM

Sunday, 3rd April

1 hour run up in the mountains. Not too easy in the aftermath of a session involving SLDL's so I took it easier than normal.

elcasoshaun

04-06-2011, 11:07 AM

Since Saturday afternoon I've been absolutely fucked. With the exception of the run on Sunday I haven't done fuck all 'til today. There are folk in hospital with viruses and fevers here so I think I got off lightly with something pretty mild.

Did high-rep weighted press-ups (30 kg backpack) and high-rep bodyweight dips and chins as I still feel a bit fatigued but nowt to prevent me doing something. Obviously, having 4 mutts I haven't had the luxury of resting too much-still been out walking them and mountain biking to give them a good run out so I suppose I've still been doing a fair bit.

elcasoshaun

04-07-2011, 10:33 AM

20 mins conditioning session:

30 secs on/off with 20 kg DB snatches

elcasoshaun

04-13-2011, 09:30 AM

Been a bit ill this week so haven't done much. Just a couple of sessions of Goblet squats with a 40 kg db and 30 kg backpack as I'm not able to do any "proper" squats, not having access to a rack. Also, I've done some weighted press-ups (30 kg backpack) and chins and then some 20 kg db shoulder presses. I'm limited in regards to the weights as I only have 4 x 10 kg discs and I'm too weak to press 40 kg over head with 1 hand so I'm forced to do higher rep work with the 20 kg. Oh aye, some 1 arm press ups on a low gymnastic ring to use the stabilizers a bit as well as 1 min L-sit holds.

Hopefully can get back to something resembling proper training tomorrow if my recovery holds up.

elcasoshaun

04-14-2011, 09:06 AM

Hill sprints: 50-100 metres x 6 intervals

elcasoshaun

04-15-2011, 10:21 AM

After a couple of hours of hiking I had half hour to shower and do some super quick training before work, so did warm-ups and then 5 reps x 3 sets of Goblet squats with 40kg DB and 30kg backpack on. Took about 10 mins total.

Later on going to do similar rep and set scheme with weighted press ups. Will try 50 kg of additional weight. No idea if I'll be able to do it but I've gotta start upping the resistance as the high reps with just 30kg is boring me shitless and it's time to man up a bit and get strong.

elcasoshaun

04-16-2011, 06:19 AM

Instead of doing the weighted pressups I had a half dozen gin and tonics last night, but I did them today. I just did some light Goblet squats to get the breathing going a bit and then 3 reps x 5 sets of 50 kg weighted press ups. As I haven't got over the head cold yet I was feeling a bit weak but I did the minimum to keep ticking over. Weighted chins tomorrow.

elcasoshaun

04-17-2011, 09:30 AM

Light Goblet squats and light weighted press-ups (5 sets of each) to warm up. It's hot as fuck these days so minimal warm up necessary. Then 3 reps x 8 sets of weighted chins (dunno what the weight was as I forgot to pop the bag on the scales) and 8 reps x 3 sets of DB presses.

elcasoshaun

04-19-2011, 02:16 PM

10 x 40 metre hill sprints

elcasoshaun

04-21-2011, 07:46 AM

Got to a gym yesterday to do some boxing work. Pads, heavy bag and speed ball combinations and some agility drills. Absolute killer session, even got cramps in my abs about 3 hours after the session and had to lie on the bed for an hour til the fuckers stopped cramping up.

Did some easy benching 80kg 5 x 5, some DB presses (30 kg I think) 5 x 5 as well when we were waiting for the rest of the group. There's also a squat rack in this gym, shit loads of free weights and db's up to 40 kg so I'll lift heavy and box til the end of the summer.

The guy who's running the classes has been training with Castillejo up in Madrid so hopefully will prove to be a good trainer. I enjoyed it anyway, although I had to cancel today as my abs are still feeling as if they are in danger of flaring up again.

elcasoshaun

04-22-2011, 01:48 PM

Still a bit fried from Wednesday's session so just lifted and did some calisthenics at the gym:

Light squats 75 kg 5 x 5 (first day with the bar on my back so took it very easy)
Seated rows 65kg 5 x 5
Weighted chins 3 x 5 (10kg, super controlled and slow)

Then did squat jumps and ankle hops, pistols and variety of one arm press ups. Abs don't seem in any danger of cramping so reckon I'm recovered there.

elcasoshaun

04-24-2011, 06:11 AM

Was looking forward to a weekend off but couldn't do it, so I did a hill sprint session, probably 50 m x 10 intervals.

elcasoshaun

04-25-2011, 09:37 AM

Light squats as it's only my 2nd session squatting 80kg 5x5
Bench 85 kg 5x5
DB OHP 25 kg weights 5 sets x 3 reps (so I don't think I was lifting 30kg 5x5 the other day as I wrote on my log)
DB rows 30 kg 5 x5
L-sit chins 5x5

Should start putting more weight on next session for the squats while increasing the bench just 5 kg or so each session. I didn't fancy crippling myself for days, hence the ladies' weights on the squats up til now. Everything's feeling nice and easy so will start lifting more weight later in the week.

Afterwards hit the pads for 20 mins.

elcasoshaun

04-27-2011, 10:28 AM

More light squats 90 kg 3 sets x 5
Bench 95 kg 3 sets x 5 (couldn't remember what I lifted last time so just decided to go with 95 kg as it felt ok)
Row(on machine) 75 kg 3 sets x 5
L-sit chins with 6 kg ankle weights 3 sets x 5

Various boxing drills (pads, speed ball, heavy bag). Enjoying it even though I'm pretty shit at it, if I tell the truth.

elcasoshaun

04-28-2011, 10:28 AM

Attempted to do some sprints again up on the mountain but the Malamute wasn't having any of it. Lazy fucker just stopped dead in his tracks and refused to run. There was a lot of activity up there today and he's a bastard with other animals so I couldn't just let him off the lead and run off from him cos he's too much of a liability, the little cunt that he is. By the time I got back home it was time for work and then by midday it was too hot to do owt so I basically had a shit training day of 5 min jog to warm up and then 50 metres x 3 intervals and then a stroll back to the car.

Tomorrow will be my last gym session this week so will push it as today was a complete waste of time.

elcasoshaun

04-29-2011, 06:58 AM

Squats 95 kg 5 reps x 3 sets
DB press 25 kg 4 reps x 3 sets
15kg chin ups 3 reps x 5 or 6 sets
Practised a bit of light deadlifting after re-reading Rippetoe's book. The last time I went to the gym to deadlift was last summer and I proceeded to lift 135 kg (not a lot I know, but enough to tweak my back and hip a bit). Trying my best not to be a daft cunt with the weights this time. A life style it will be from now, not just a stupid race to lift heavy.

Some pad work, agility drills and heavy bag work afterwards.

elcasoshaun

05-02-2011, 02:50 PM

Gym was shut today so went and did some sprints but after 4 intervals a few deer came tearing through the forest and my dog went fucking nuts trying to get at em so it was time to curtail the session. In other words, a rest day.

elcasoshaun

05-03-2011, 12:38 PM

Put 30 kg backpack on and did ring dips 5 x5, L-sit chins (super slow eccentrics) and decline ring press ups 5 reps x 3 and then just fannied about with various weighted chins

elcasoshaun

05-04-2011, 04:07 PM

Super rápido

Goblet squats 40 kg dumbbell 5 x 5
L-sit chins very controlled 5 x 5
20 kg db presses 12 reps x 2 sets

Cos I haven't been to the gym this week I just fancied a 15 min blast on the patio

elcasoshaun

05-05-2011, 11:03 AM

20 mins conditioning:

20 kg db snatches 30 secs on/off for the duration

elcasoshaun

05-06-2011, 08:04 AM

Sprints up my favourite mountain 50 metre intervals x 10

elcasoshaun

05-07-2011, 08:58 AM

Due to work, family and shitty Spanish opening hours I can't get to the gym more than once a week so am forced to fall back on weighted chins, press-ups, dips, db work etc.

40kg goblet squats 10 reps x 3
Weighted press-ups on rings (decline, with feet on chair)30 kg 5 reps x 4 sets
L-sit chins 5 x 5

This mini-session is, of course, in addition to my daily 90 mins hill-walking with the mutts

elcasoshaun

05-15-2011, 05:36 AM

Forgot to keep track of training recently, mainly cos I'm not doing anything too interesting. Just picking a couple of big movements most mornings (eg Goblet squats, weighted dips and chins, OHP, weighted press ups) and doing 3-5 reps x 5 sets, then doing lots of hiking each evening, with maybe wee bits of running and sprinting.

Funny thing happened yesterday: as it's 30 degrees or so now so I had to revisit my summer wardrobe and I discovered that, although I've lost a fair few kilos since last summer, there is no way I can get into my shirts from last year. Chest, arms, neck, back, basically everything seem to have grown a lot, so I have physically grown out of my clothes. Quite shocking cos since starting my log I've been doing a lot of metabolic conditioning and only recently started with the strength work seriously (and even then I haven't been in the hypertrophy rep ranges). Added to that I have cut all grains out of my diet and only eat twice a day usually so I have drastically cut my calories. Anyway, it was an interesting finding for me at the grand age of 39

elcasoshaun

05-16-2011, 04:24 PM

Goblet squats 40 kg db and 30 kg backpack 8 reps x 3
Weighted pressups 50 kg 5 reps x 3 sets
Chins/pulls- various ladders

elcasoshaun

05-23-2011, 10:03 AM

The last week I've continued with same stuff as above. The progressions are having to come with more reps rather than an increase in weight as I haven't got more weights and I can't get to the gyms around here. Kind of an enforced hypertrophy phase, even though I'm far more interested in strength gains.

Upped the Goblet squats to 11 reps x 3 sets with 40 kg db and 30 kg backpack. This exercise has been a blessing for my knees, hips and lower back and considering I was only doing 3 x 3 not long back, I'm pretty chuffed at my ability to bang out 11 x 3 only a few weeks later. I did have to have a lengthy lie down afterwards though, as I felt like I had done 100 burpees or 10 x 400 m intervals or something equally intense.

My weighted press-ups have gone up to 6 reps x 4 sets with 50 kg on my back. Nursing a bit of a gammy shoulder so I'm not pushing it.

Variety of weighted chins(2-3 reps), L-sit chins and ladders have seen me able to do 15 dead hang chins without training with high rep numbers for a long time. I was pleasantly surprised cos I haven't really been banging out more than 5's for quite some time. Also, when I say dead hang I do mean a 1-2 sec pause at the bottom of the rep.

Not done any ohp as, like I've said, my shoulder's fucked up a wee bit so I've been limited to body rows (on rings, feet on chair with 30 kg weight in my back pack) and dips (high reps as I don't fancy stressing the shoulder).

Daily walking, biking and a bit of jogging and sprinting to round off the week.

elcasoshaun

05-25-2011, 11:19 AM

Good start to the morning when a delivery bloke turned up with 80 kg of discs for me. It was a birthday prezzie from the little lady. I didn't have the heart to tell her that I'd need a bar as well cos these are York discs and don't fit on my db. Also, it might have been an idea to buy a few light discs (she bought 8 x 10 kg discs)to facilitate incremental increases in strength but, bless her, she knows I fucking hate the gyms round here and prefer training outside in the mountains, so it was a considerate purchase.

Got cracking on: Goblet squats (50 kg backpack and 20 kg db) 8 x 3 sets
50 kg Weighted pressups 8 x 5 sets
20 kg weighted chins 2 x 8 sets
Chins/Rings dips ladders

30 mins run last night to get some blood in my legs after doing Good Mornings the other day. Hamstrings feeling a bit delicate and I needed to stretch them out a bit.

Every morning I've started getting out on my bike for 30 mins or so and last thing at night I get a 1 hour-90 mins brisk walk in. Getting tempted to booze a bit with the hot weather here and keeping busy with a bit of light, non-impact cardio is just the ticket to keep me away from the bottle.

elcasoshaun

05-29-2011, 06:13 AM

Goblet squats 40 kg db and 40 kg backpack 5 reps x 3 sets
Weighted pressups but a strap broke on my backpack so did some dips/pressups supersetting just with bodyweight.

Squat stands and barbell should be arriving tomorrow so I'm going to concentrate on the big lifts, often taking the gear up in the mountains to really enjoy my training (back squats, DL, OHP, rows and good mornings-a real no-nonsense period of 2 months or so to get stronger).

BackpackTheresa

06-03-2011, 07:21 AM

i am also beginner and want to be a best boxer of the world...

elcasoshaun

06-06-2011, 10:45 AM

Easy life at the moment. I just get under the squat rack a few times a week and then add in a couple of heavy presses and rows/chins. A bit of relaxed biking and jogging and loads of walking means that I'm not doing any real conditioning work for a while(although the higher rep squats feel every bit as bad as burpees challenges etc.). Might throw in a race to 50 burpees or some hill sprints from time to time to mix it up a bit.

elcasoshaun

06-17-2011, 09:40 AM

Absolutely sweltering here so I'm getting out on the kayak a lot more these days, also early mornings out on the mountain bike and every other night doing some kind of running. Mixing up the heavy barbell work with anything that comes to mind; complexes, gymnastics, high rep db swings/snatch conditioning work, hiking, bag work, climbing, everymotherfuckingthing basically. Eating well, sleeping well, limiting the booze and I'm finding myself in better shape every day.

elcasoshaun

06-22-2011, 10:06 AM

Been overdoing it on the heavy squatting since I got the squat stands last month. Gotta knock them on the head cos my hip's giving me a bit of gip while coming up from the rock bottom position. Deads are fine though so I'm going to see if I can just replace them for the squats while my little problem rights itself, at least for a few weeks.

It's mid 30s here so I'm finding it easier to split my training up into weights in the am and a short conditioning session in the afternoon. Cos I'm busy with work, family etc I limit myself to 2 big lifts and no ancillary stuff in the morning and then 10-20 mins intense conditioning when I get a little break later in the day.

Also, up at 5 am before the cunting sun comes up, to walk, jog or cycle with the dogs and been getting out fishing on the kayak as well to relax a bit while still being active.

elcasoshaun

06-24-2011, 05:11 AM

Yesterday did: deads 3 reps x 5 sets

followed by burpees 30 secs on/off for 10 mins. Usually 13 burpees for each 30 sec period, so a total of 130.

Today: barbell complexes 4 rounds, then above burpees protocol.

Haven't lost any conditioning whatsoever despite not concentrating on it for what seems like ages. Strength going up as well. Only problem is my beer consumption. It's about 40 degrees so every afternoon before my siesta I knock back a fair bit and after running the mutts at midnight I put another few bottles back. It might start adding up on the waist when I head into my forties but at the mo I'm a steady 83 kgs so I don't give a fuck

elcasoshaun

06-28-2011, 08:41 PM

Deadlifts, overhead barbell presses and weighted chins on Mon/Wed/Fri. Singles, doubles and triples. Never to exhaustion. Strength going through the roof. Tag on some burpees or sprints on other days for a bit of conditioning and then some work with my new favourite kit, a foam roller, and everything's good. After using the foam roller today I went for a wee nap at 6 pm and woke up 6 hours later, lazy cunt that I am-it really is like a good, deep massage.

elcasoshaun

07-04-2011, 03:34 PM

Some basic barbell lifts every other day: dl, squats and ohp. Hoping to get a strict bodyweight (83 kg) press soon. Not exactly an earth-shattering lift but it'll be a good strength base for somebody from my conditioning background. Not far off at the moment. Daily foam rolling and barbell complexes just to get the blood flowing throughout the body has been a good little addition to my regime.

elcasoshaun

07-08-2011, 11:48 AM

The temperatures here are forcing me to get up at 5 am to walk the dogs. Usually spend about 2 hours with them either walking, running or cycling cos after a brutal day there's no way I want to get them out a second time at night.

At about 9 am I either DL and OHP or do a bit of conditioning work. If it's the latter it's usually a mix of burpees, db swings and snatches and bb or db complexes. My hip needs a couple of weeks rest from squats so I'll be concentrating on getting decent no's on the 2 lifts mentioned earlier.

pm A mix of mobility work and foam rolling. Only a week into using it and I've only really got to work on my thighs as everywhere else has improved a lot.

elcasoshaun

07-10-2011, 05:37 AM

Deadlifts going up well but I've only got 150 kilos so will have to get buying more.

Weighted pressups with my missus on my back (the chubster's put a few pounds on recently so she's probably about 59 rotund kilos at the mo)as I haven't got a bench.

Then played around with some 1 arm 1 leg press-ups just for something different to do.

Daily mobility work and foam rolling.

elcasoshaun

07-11-2011, 06:46 AM

80 kg OHP no prob today, and that was after a breakfast of beer (the heat's my excuse). Then did some weighted chins and a very quick finisher: 10 burpees at the top of each minute for 10 mins. Total 100 burpees. Not killing myself with conditioning workouts means my strength's going up very quickly. 100 kg OHP is my next aim lol

elcasoshaun

07-20-2011, 06:27 AM

Enjoying my training more than ever, although my hip's giving me a few probs so the heavy squatting's out.

Deadlifts, OHP and weighted chins and pressups for strength (1s,2s and 3s)and just having fun with everything else: gymnastics, supersets, jogging, biking etc.

Once again, gotta mention the foam rolling. Years of niggling probs seem to be receding after just a few weeks of foam rolling (with the exception of my bastarding hip)

elcasoshaun

07-23-2011, 06:55 AM

Training has to take a back seat at the moment as we've started a new business up, so I'm picking one lift and doing ladders. 1,2,3 x 3 for deadlifts today at 150 kg with 30-60 secs rest

elcasoshaun

07-30-2011, 04:43 AM

Crazy schedule for one reason or another: 4 am 2 hour fasted light cardio aka dog walk

9 am Above mentioned ladders for any 2 of the following: DL, OHP, weighted chins and pressups, squats

5 pm Brisk conditioning session. At the moment I like 5 right snatches with 20 kg db, 5 left, 5 burpees x 10 rounds. All done and dusted in 10 mins or so.

elcasoshaun

08-10-2011, 06:17 AM

Getting stronger, slowly.

A mate brought 30 kilos round to make a total of 180kg and I deadlifted it no problem x 5singles.

Got a strict 85 kg OHP and a good chin up with 50 added kilos, as well as 25 dead hang bodyweight chins.

I haven't got a bench still, so the little lady put a 20 kg backpack on and climbed on me (80 added kilos more or less)and I did 6 sets of 3 reps weighted press ups. No idea how or if that'd transfer to benching.

I can't squat with my hip still dodgy so that's all my strength feats taken care of for now.

Conditioning-wise, I love the DB snatch/Burpee combination and have discovered that, even at a bodyweight of 83-85 kg (as a diminutive 5'9"er) my conditioning is spot-on:

100 burpees in 3'52 (with press-up and jump, but not overhead clapping)
3 mile flat run in 17'39. Intervals and slow mountain jogs over the last few months made it very easy. Sub-6 min miles as I'm approaching 40 means I'm well chuffed.

Gonna get back into the circus freak gymnastic stuff for a while now, while still doing all the usual lifting and conditioning work.

elcasoshaun

08-17-2011, 04:12 PM

Greasing the groove with gymnastic stuff 2-3 times a day.

This past week I have broken a few of my PBs:

3 mile run in 17'12
100 burpees 3'39

Deadlift 185 kilos x 5 singles

Buying a kettlebell to mix up my conditioning a bit as well

elcasoshaun

08-30-2011, 02:12 PM

A lot of fasted hiking (90 mins every morning), ladders (1-3 x3) with deadlift 180kg, OHP 82 kg and chins 40 kg.

Hill sprints twice a week (50 m x 10) are the only brutal conditioning sessions I'm doing because the calmer high rep kb swings (approx 500 a day) have got rid of the bit of blubber this old codger was carrying(that and a dip in temperatures that means I'm no longer swigging 3 or 4 litres of beer every day).

Enjoying my training a lot, even though I'm not training for owt in particular these days.

elcasoshaun

09-02-2011, 01:28 PM

Loads of kettlebell swings have taken me down to 81 kg, thus facilitating a sub-17 minute 3 miler. Very surprised that I'm so comfortable at this pace. No negativite effect on my strength either, still upping the weight on the ladders format nicely:

Deadlift 185 kg
OHP 84 kg
Chins 42 kg

Plus the usual hiking, mountain biking and kayaking

elcasoshaun

11-26-2011, 03:47 AM

I haven't been updating my log recently but I've been training more than ever; like a daft old cunt I went chasing big gym numbers (and got them on the deadlift and OHP) but noticed a huge loss of athleticism and conditioning (not to mention an injury that has curtailed serious barbell work for a while:-().

I've gone back to daily kettlebell complexes with 20 kg while I'm healing along with weekly hill sprints, car pushes and lots of gymnastic work on the bar and rings as well as a couple of hours of hiking most days. Also, bits and bobs of kayaking, mountain biking and jogging to keep enjoying the outdoors.

elcasoshaun

01-01-2012, 02:29 PM

Setting a few targets for my 40th birthday in May, such as:

200kg DL
18 min track 5km
100 burpees in 3'40
1 arm chin-up
45 kg 1 arm db snatch

Mainly because I'm not competing in anything I need to have a few objectives to aim for, and although I've achieved a few of the above challenges this past year, I'm aiming to do them all on my birthday just to show a decent, balanced level of fitness...and because I'm bored shitless with life:lol:

elcasoshaun

01-20-2012, 03:06 PM

Going pretty minimalistic again with my training and feeling better than ever.

Firstly, a couple of hours of fasted hiking (or occasionally mountain-biking) every morning have leaned me right out. I'm still weighing about 83 kg but need a belt on 32" jeans. Probably as lean as I've been since my 20s.
Having knocked the beer on the head and limited myself to a couple of wines and whiskeys most evenings, I find the bit of flab I was carrying has just dropped off.

Strength work is simple: Monday and Friday I do Good Mornings(more as a warm-up), Deadlifts and OHPs and on Wednesdays I do Dumbbell snatches. In addition, I grease the groove with L-sit chins and 1 arm/1 leg press-ups when ever I can be arsed.

Enjoyable recreational cycling, climbing, kayaking etc happens a couple of times a week, and I KB swing, rack squat, high pull and clean and press as part of a complex a couple of times a week (15 mins total with a 20kg KB).

Thinking of chucking in some Burpees races soon; oh aye, a couple of times a week I add some sprints at the end of my hiking session with the mutts, so all in all I'm feeling pretty good.

Most of the previously mentioned goals are looking far too easy so I might have to reevaluate them a bit, to test myself a wee bit more.

elcasoshaun

02-08-2012, 11:36 AM

Not got much time for my training these days as work is taking over my life a bit but I always make sure that I get at least three 15-30 min sessions in a week.

Today for example I simply did dumbbell clean and presses with a 35 kg db. I was already warmed up after walking the dogs so just did a couple of mins lifting my wife's little 12 kg db before diving into a nice 10 reps x 3 sets of super-smooth clean and presses.

Tomorrow I will do some single deadlifts, probably 180 kg x 5 singles and then I'll try to do some heavy db snatches at the weekend. These are my favourite exercise at the moment, ticking a lot of boxes for my time-strapped self.

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As stated above, I am greasing the groove with l-sit chins and pull-ups, 1 arm/1 leg pressups and i throw in some dips on my gymnastic rings every time I walk past 'em, too).

One session of hill sprints a week (added to my distance-running past; until the age of about 28 I was a running freak, sometimes covering 10 miles in the morning and the same again in the evening, daft cunt that i was:patsch) means I can always put a few 6 min. miles together on the track so I'm currently just maintaining my strength and conditioning until this busy work period passes...then I can get to increasing my lifts and maybe bringing my 3 mile time down as well. Pretty difficult combining the 2 but at least it's a challenge to aim for.

ETA That's not me in the vid, I just used it to show what I think is some awesome, explosive lifting that most of us can probably benefit from i.e. simple DB work without hiring an olympic lifting coach.

elcasoshaun

02-29-2012, 02:22 AM

Feeling great and smashed my PBs for DL, DB snatch and clean and presses while dropping a few pounds in bodyweight, and with no discernible decrease in conditioning (if anything my sprinting has improved too, although I just play it by ear, nothing too scientificaltastic, no heart-rate monitor, watch, nothing).

Also, got my first "superclean" 1 arm chin:happyat a bodyweight of about 81 kg and doing controlled muscle-ups for fun. Oh aye, there's a hiking route I take which includes a 200 metre stretch that's virtually scrambling and I normally have to take a breather but yesterday I flew up it.

Smashing PBs at soon-to-be 40 and I'm a happy dude:good

Interestingly this has all happened since drastically decreasing what I'm shovelling down my gob:huh

elcasoshaun

03-24-2012, 02:46 PM

Getting into the gymnastic rings stuff-absolutely fucking brutal!

Takes care of almost everything-athleticism, strength, endurance...controlling your own bodyweight in disadvantaged positions is exhausting and gives a wicked workout but can maybe be a bit taxing on the joints, ligaments etc until you get used to it.

Once a week I make sure that i get some brute strength work in: 190 kg single deadlifts and some heavy clean and presses (DB 48kg). Also, I've duct-taped some discs onto my 20 kg KB (they're so fucking pricey, I'm not buying anymore)for doing some complexes.

Most importantly, 9 hours of lazycunting sleep has meant that I recover without a problem and has undoubtedly aided massively in fat loss. Never paid much attention to rest in the past, tbh and I think this was a massive mistake.

Plus, daily mountain biking as always...usually 45 minutes to give the mutts a good run out

elcasoshaun

05-22-2012, 10:31 AM

Been concentrating on gymnastic work, complemented with squats, deadlifts and db snatches.

I can now do 5 x 5 full range of motion handstand press ups (with hands elevated on chairs) and very solid 1 arm chins and pull ups. Also, straddle front lever (not the tidiest, but I'm chuffed with them) and pull ups with 60 kg added.

Conditioning is excellent. I started my training log about 18 months ago with the burpee challenge of doing 10 at the beginning of each minute and resting for the remainder of the minute, for as long as possible. Well, seeing as I turn 40 tomorrow I thought it'd be a good challenge to get 40 mins worth in, and that's exactly what I did for a total of 400 burpees.

More or less without fail I'm up at 6 am and out the door on my bike to give the dogs a run out, usually for an hour.