artinho's log

Post your workouts
artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

artinho's log

Postby artinho » Sun Apr 12, 2015 3:25 am

Hi from Switzerland!

Thanks for having me here!

Myself
Age: 37
Height: 197cm
Weight: 86kg

Routines
Day 1 Strength
Day 2 Conditioning
Day 3 Mobility & Stretching
Repeat

Background
I will try to keep my routines simple and basic. Always striving to go heavier, reach higher & run faster.
Strenght workouts will be based on bodyweight exercises and sandbag movements. Moderate volume wherever possible. Increase my strength and my bodyweight (92kg would be nice).
For conditioning I will follow most the routines from Never Gymless. Additionally 5k runs will be incorporated on a regular basis.
Mobility and stretching come in as active recovery. Basic movements only. I lack flexibility, so there is plenty of way to go for me here.

Nutrition
Eat clean & train dirty. Have been on Paleo since this year. Some exceptions such as dairy (milk, quark) and white rice. Alcohol on weekends. Constantly slighlty adjusting my diet plan, but getting there and feeling very good with it.

With the above said. Nothing is set in stone and changes will be incorporated whenever necessary. I look forward to any comments.

Go hard!
arto


8. April / conditioning
ICT 1

9. April / strength
5/5/5/5 Hamstring Curs unilateral
5/5/5/5 Towel Pull-ups

8/8/8/8 assisted Pistols (on chair) +
6/6/5/5 assisted one-arm PU

8/8/8/8 Pike Press
12/12/12/12 Good Mornings 20kg

30/25/20 Calf raise 20kg

10/10/5/5/5 sec L-Sit

10. April / conditioning
EIT 1 in 21:07

11. April / strength
3x12 BW Split Squat +
3x12 DB Rows 15kg +

3x10 Hamstring Curls 3x10 +
3x10 Hindu PU +

3x12 Squat w/Military Press 5kg +
3x10 Twists 20kg +

4x20 Calf raise 20kg +

4x8 Roll-outs on knee
4x45 sec Plank


12. April / rest day
Joint mobility and stretching

Saludos
artinho
Last edited by artinho on Thu Jun 25, 2015 8:14 am, edited 2 times in total.

artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Mon Apr 13, 2015 12:42 pm

13. April 2015 / Conditioning

5x Ring Pull-ups
10x Push-ups
15x BW Squats

12 rounds in 20 min

artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Tue Apr 14, 2015 1:31 pm

14. April 2015 - Explosive Strenght

8/8/8/8 Plyo Push-ups
12/12/12/12 Squat Jumps

5/5/5/5 Plyo Pull-ups
12/12/12/12 Jump Lunges

8/8/8/8 Clap Push-ups
10/9/8/6 Knee Tucks

8/8/8/8 Tree Stump Throw
5/5/5/5 Hanging Leg Raise

20/20/20/20 Jump Calf Raise
5x20m Hill Sprint

artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Wed Apr 15, 2015 12:52 pm

15. April 2015 - Conditioning

EIT 2

10x Burpees
50m Sprint
10x Push-ups
50x run back

8x in 15:38

artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Thu Apr 16, 2015 1:03 pm

April 16 2015 - Strenght

Lower Body Circuit
12x DL
12x Walking Lunges
12x Squat
3x w/15kg

Upper Body Circuit
8x Pull-ups
12x Hindu push-ups
15x MP 10kg
3x

Finisher
6/5/5/4 Toes to bar
15/15/15/15 Good Mornings 15kg
25/25/25/25 CR BW

artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Fri Apr 17, 2015 2:30 pm

17. April 2015 - Recovery

Joint Mobility
Stretching

artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Sat Apr 18, 2015 11:47 am

18. April 2015 - Conditioning

ICT 3 - Deck of Cards

Squat Thrusts
Push ups

in 36:41

artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Sun Apr 19, 2015 8:37 am

19. April 2015 - Conditioning

8k run
pace 5:10/km

artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Mon Apr 20, 2015 12:48 pm

20. April 2015 - Strength

Lower Body Circuit
12x DL
12x Walking Lunges
12x Squat
3x w/15kg

Upper Body Circuit
9/8/8 Pull-ups
12x Hindu push-ups
15x MP 10kg
3x

Finisher
5/5/5/5 Toes to bar
15/15/15/15 Good Mornings 15kg
30/30/30/30 CR BW

artinho
Posts: 51
Joined: Thu Apr 09, 2015 1:39 pm

Re: artinho's log

Postby artinho » Wed Apr 22, 2015 1:19 pm

21. April 2015 - Conditioning

ICT 4

10x Burpees
10x Chinnies
10x Push-ups
10x Squats

10 rounds, no watch to stop time but intense anyway

22. April 2015 - Strenght

6x Divebombers
6x assisted Pistols
6x single leg curls

10 to 1 ladder Roll-out on knees
Tabata Plank


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