To infinity and beyond

Gordon Gekko

gymfreak wrote: »

I'm absolutely no help with the above question:) But..what are your aims/goals? That might help you clarify what you should do. Also what where your mm's like last time you got them checked and have they gone up? Cos..just my opinion..and I know nothing..if your lean enough concentrate on the strength..if your not lean and your workouts are going to be sporadic then maybe go down the conditioning route??

Yeah, medium term aims at the start of May I suppose were to get MMs down to 80 and weight up to 80kg. MMs first week of April in IP were around 100, prob up a wee bit since then. Weight is stuck at 76kg.

Given I'm only getting in one-two sessions a week at the moment, the goal in the immediate term is to not start letting the MMs creep back up from being chained to my desk for 12-15 hours a day and just to try to minimise the fitness loss and damage that lifestyle does. So thinking about it I reckon conditioning is the way to go until work calms down a bit and I can get back to the four sessions a week routine.

Oh and I agree with your sentiment too L

Gordon Gekko

Sat 11 June

Strongman session @ the seafront in Clontarf with the lads from the Edge.

Teams of four.

Round 1

Fireman's carry (carrying a teammate) shuttle run - 5m, 10m, 15m, 20m.

Tough.

Round 2

Prowler sprint for 20 metres @ 40kg pulling the rope behind. Then sprint back to the end of the rope and rope pull the prowler back to the start.

Fat bar grip farmers' walks @ 60kg (I think) 30 metres out, 30 metres back.

Sprint 30 metres out, 30 metres back.

AMRAP

Round 3

Sled pull bear walk @ 80kg.

Floor press using ultimate bar @ 40kg x 12 reps.

Sledge hammer situps, 7 reps with the weight on the right side, 7 on the left side.

Log clean and press @ I dunno, maybe 20kg? x 10 reps.

AMRAP

Round 4

In pairs:

1 min raised leg crunches
1 min don't know what they're called - push up position, bring left leg in and extend right leg, then switch etc. as fast as you can for the minute.
1 min plank.
1 min push ups.
1 min burpees.
1 min 5m sprints.

Review

Great session, fantastic being outdoors.

gymfreak

Sounds like you have a plan! I think your right, conditioning may be the way to go in the short term:)

Gordon Gekko

Busy period finished hopefully for the next while.

Activity since last update - not much, generally just one session a week, normally strongman at the Edge Clontarf. I can feel my BF has increased over the last while so getting that down is the priority for now.

Did four conditioning sessions this week, first time in a long while I've managed that and lots of DOMS all week as a result - good feeling though

Back at it now - going to stick to conditioning 4x per week till I go on my hols then get back to 2x strength and 2x conditioning per week after that.

Gordon Gekko

Monday 4 July

Kettlebell conditioning.

G86

You're like a male me - consistently inconsistent:pac:

When are you hols? I'm going to follow your log til you go and bully you into training 4 times a week, because it'll make me feel better about myself. That ok with you?:P

Gordon Gekko

Hah - true! Consistently inconsistent - I like it! Please bully away - a bit of extra motivation never goes astray

Off on hols at the beginning of September so a good chance to get a couple of months of solid work in before then. Away with work for a few days from tomorrow but am going to get the sessions in on the road - check back and beat me up if I don't log them

Gordon Gekko

Tuesday

No gym in hotel and lashing outside so just did 20 mins of push ups, air squats, sit ups in my hotel room. Then a good half hour of foam rolling, really getting at sore points. God I'm getting old when instead of going for pints I bring my foam roller and actually fecking use it.

Gordon Gekko

Friday AM

Suicide sprints 5m, 10m, 15m
5 x push ups using rings
10 x 24kg KB swings
5 x Inverted rows using rings

Think I got six rounds in 20 mins, lost count. Suicides were horrible.

Friday PM

Indoor 5 a side tonight.

G86

That's 3 conditioning sessions this week...you said you want 4, so you need 1 more:D

Just sayin':p

Gordon Gekko

Monday 11 July

Tonnes of mobility stuff.

Con block

Skipping x1 min
Plank x1 min.

Repeat 3 times.

Elevated split squat 5x5 worked up to holding a 32kg KB in each hand for 1 rep each leg, failed on right leg.

Double KB clean and press, 5x5 worked up to 28kg. Supersetted with pullups in sets of 5, then switched to chins when pullups started failing.

Lots of stretching.

Gordon Gekko

Wed 13 July

Mobility + 1 hour of conditioning.

Fri 15 July

Mobility + 1 hour of conditioning.

Can't be arsed logging in detail.

Gordon Gekko

Mon 18 July

Mobility + 1 hour of conditioning.

Gordon Gekko

Wed 20 July

Mobility + 1 hour of conditioning.

Gordon Gekko

Fri 22 July

Conditioning etc.

Gordon Gekko

Sun 24 July

Conditioning.

Gordon Gekko

Tues 26 July

Conditioning

Run 1 mile

Then:

12 burpees
24 push ups
36 squats
400 metre run

3 rounds

Run 1 mile

Gordon Gekko

Wed 27 July

Conditioning

15 minutes of:

skip 1 minute, 30 secs plank, skip 1 minute, 30 secs bridge etc.

2 minute rest then:

15 minutes of:

10 Goblet squat w/20kg KB
10 inverted row
5 snatch e/s w/8kg KB (just working on technique so didn't want to go higher).

11 rounds.

Gordon Gekko

Sat 30 July

Fasted cardio - 5k run, easy pace.

Gordon Gekko

Mon 1 Aug

Conditioning

Round 1

Skip 1 min, plank 30 secs
Skip 1 min, bridge 30 secs
etc. for 11 rounds

Then straight into:

Round 2

TGU's @ 12kg continuous for 10 mins

2 min break then

Round 3

Decline push up x 10
Rear foot elevated split squat jump x 5 e/s
Upright KB row @ 20KG x 10

Think it was 10 rounds in 16 mins.

3 x 10 russian twists @ 20kg to round it off.

Gordon Gekko

Wed 3 Aug

Conditioning

Mobility work

12 burpees
24 pushups
36 squats
400 metre run

x 4 rounds

Gordon Gekko

Fri 5 Aug

AM: Circuits - 30mins

Tonight: 5 a side.

Gordon Gekko

Sun 7 Aug

Skip 1 min, plank 30 secs x 10 rounds.

Decline pushups x 10
High box jumps x 10
Inverted row x 10

11 rounds in 15 mins.

Gordon Gekko

Mon 8 Aug

Mobility work x lots
Rear foot elevated split squat - worked up to 2 x 5 @ 28kg each hand
Double KB press - worked up to 2 x 5 @24kg each hand
Pull ups - 5 x 5

Gordon Gekko

Wed 10 Aug

Mobility then

KB swings @ 16kg x 3 mins
Run 400 metres
Plank x 3 mins
Run 400 metres
Divebomber pushups x 3 mins
Run 400 metres
Air squats x 3 mins
Run 400 metres
Ring inverted rows x 3 mins
Run 400 metres

Gordon Gekko

Fri 12 Aug

Mobility

Circuits

KB Swing @ 32kg x 1min
Divebomber pushups x 1 min
Goblet Squat @ 28kg x 1 min
Crunches x 1 min
Inverted ring rows x 1 min

5 rounds

Gordon Gekko

Mon 15 Aug


Mobility

Rear foot elevated split squat - worked up to 2 x 3 @ 32kg each hand
Double KB press - worked up to 2 x 3 @ 28kg each hand
Pull ups - 2 x 6
Chin ups - 3 x 6

Gordon Gekko

Wed 17 Aug

Mobility warmup - extended

A1

5 Burpees followed by 20 metre sprint, jog back.

5 rounds.

A2

KB swings @ 24kg x 3 mins
Run 400 metres
Hindu pushups x 3 mins
Run 400 metres
Air squats x 3 mins
Run 400 metres
Ring inverted rows x 3 mins
Run 400 metres
KB swings @ 24kg x 3 mins
Run 400 metres

No rest between rounds.

Gordon Gekko

Fri 19 Aug

Mobility, foam rolling.

Circuits

KB Swing @ 32kg x 20 secs
Hindu pushups x 20 secs
Goblet Squat @ 28kg x 20 secs
Russian twist @ 10kg plate x 20 secs
Inverted ring rows x 20 secs

6 rounds, 30 secs between rounds.

Gordon Gekko

Mon 22 Aug


Mobility warmup

Rear foot elevated split squat - worked up to 2 x 3 @ 36kg each hand - which barefoot on mats is not easy balance-wise!

Double KB press - worked up to 1 rep @ 32kg each hand. Locked out left arm but just couldn't quite lock out the right before failing. Took 3 attempts to rack before the press which I'm sure took it out of me.

Pull ups - 2 x 6
Chin ups - 3 x 6