Bosi - zoufale pokusy

Bosi · Zaslal: čt říjen 06, 2016 8:30 am Předmět:

Wed 5.10.2016
Park

Box33 warm-up II

My wife:
12kg KB Swing 10min EMOM 10x13
6kg KB TGU 5x1/1

Me:
28kg KB TGU 10min EMOM (=5x1/1)
28kg KB Swing 10min EMOM 10x13

clean and snatch drills with 12kg KB

- TGU v trave se vsemi klaciky siskami a podobnymi nesmysly je docela slusna masaz, ale poprave oprit se do nejake pekneho drnu behem TGU je parada. Skoda, ze diky suchu v AUS je ta trava desne spicata neprijemna a kuze vas uz po jednom zalehnuti svedi jeste zbytek dne ...

PMKB5 · Zaslal: čt říjen 06, 2016 8:33 am Předmět:

Protože to už nejsou pokusy-omyly,ale systém-úspěch :-)

Pozdravuj Tima & spol!

_________________
Pavel Macek

Bosi · Zaslal: st říjen 12, 2016 2:49 am Předmět:

Sat 8.10.2016
Bedroom
- this time individually, it was in the afternoon

Box33 warm-up II

My wife:
6kg KB TGU 5x1/1
12kg KB Swing 5min TEST - 155 repetitions - somebody here needs a heavier kettlebell :)

Me:
28kg KB TGU 4x1/1 - 1/2 pace - inhale and exhale in every stage of the movemment
28kg KB Swing 5min TEST - 100 repetitions - somebody's endurance still sucks : (. It was a killer ...

Bosi · Zaslal: st říjen 12, 2016 2:52 am Předmět:

Mon 10.10.2016
Living room

Box33 warm-up II

My wife:
12kg KB Swing 10 min EMOM 10x14
6kg KB TGU 7x1/1 in about 10 mins

Me:
28kg KB TGU 3x1/1 - 1/2 pace - inhale and exhale in every stage of the movement.
28kg KB TGU 1/1 - normal pace
28kg KB Swing 10 min EMOM 10x14

clean and snatch drills with 16kg KB

Bosi · Zaslal: pá říjen 14, 2016 6:15 am Předmět:

Tue 11.10.2016
Living room

Me:
Breathing drills, rolling (isolating top/bottom part of the body)

Me and my wife:
30 Days of Yoga with Adriene - day 3

Question of the day:
What is it that make the session so relaxing and full of energy after you are finished with it?
Possibly thousands of years of development and experiments?

Bosi · Zaslal: pá říjen 14, 2016 6:22 am Předmět:

I'm sometimes "blamed" that I have fuck all to do and therefore I have time to exercise, so I decided to write down my daily schedule including what I eat. I will do that for only about 10 days and do it again after couple of months.
I think it will be interesting to see this after couple of years, since even now, I am often wondering what was i doing X years ago, what was I eating, how much was I drinking alcohol or exercising.
This should be really helpful and interesting in future.

Tue 11.10.2016

Day schedule:
06:00 Alarm embodied in my son
06:30 BREAKFAST - 4 (scrambled) eggs, bit of cream, bit of oats and black tea with lemon
08:00 Arrival at work
08:30 Coffee (instant cheap crap) with milk
00:00 Apple + small banana
11:00 Tea - Chamomile
12:00 LUNCH - oven baked
13:30 Coffee (instant cheap crap) with milk
14:00 Apple + small banana
14:30 Coffee (instant cheap crap)
16:30 SALAD (from day before) - cabbage, iceberg, carrot, cucumber, olive oil, balsamic vinegar
16:45 Finished at work
17:15 Arrival home
17:30 -18:30 Going in the park with son (My wife preparing a dinner meanwhile)
- In the park (finally going barefoot since the weather is good) just playing around + BW rows, pull ups on vertical ropes, hangs, pull-ups, "skin the cat" - absolutely non systematic, usually 2-3 sets of each in chaotic order below at low intensity
19:00 DINNER - oven baked chicken breast, sweet potatoes, capsicum, parsley, carrot, smoked pork skin crackers
+ SALAD - cabbage, iceberg, carrot, cucumber, olive oil, balsamic vinegar
19:30 - 20:30 - parental duties :)
21:00 - 21:30 WORKOUT - Yoga
21:45 Tea from fresh ginger + lemon
+ Night treat - mix of kernels (cashew, pistachios, wallnuts, sunflower seeds, pumpkin seeds) + raisins
22:30 Bedtime

Question of the day:
Is it a problem that we exercise that late night?
I can still fall asleep (a bit later) without any problems and I still feel in a similar way like in any other morning, but what about the long term?

Bosi · Zaslal: pá říjen 14, 2016 6:25 am Předmět:

Wed 12.10.2016
Living room

Box33 warm-up II

My wife:
12kg KB Swing 10min EMOM 10x14
6kg KB TGU 8x1/1 in about 10 mins

Me:
28kg KB TGU 3x1/1 - 1/2 pace - inhale and exhale in every stage of the movement.
28kg KB TGU 1/1 - normal pace
28kg KB Swing 10min EMOM 10x14

Question of the day:
Is half pace TGU with 28kg KB going to prepare me for TGU with 36kg?

Bosi · Zaslal: pá říjen 14, 2016 6:38 am Předmět:

Wed 12.10.2016
Finally first really warm day after the "winter"

Day schedule:
05:15 Alarm embodied in my son
06:00 BREAKFAST - 4 (scrambled) eggs, bit of cream, bit of oats and black tea with lemon
07:30 Arrival at work
08:30 Coffee (instant cheap crap) with milk
09:30 Apple
11:00 Coffee (instant cheap crap) with milk
12:15 LUNCH - oven baked chicken breast, sweet potatoes, capsicum, parsley, carrot, smoked pork skin crackers, rice
14:00 Coffee (instant cheap crap)
15:45 small portion of SALAD (from day before), small banana, pear
16:00 Finished at work
16:15 - 17:15 Park (30min barefoot)
18:00 Califlower soup
19:00 DINNER - gluten free pasta (wife is celiac) and bolognese souce with pork mince
+ SALAD - iceberg, carrot, cucumber, capsicum, olive oil, balsamic vinegar
19:30 - 20:30 - parental duties :)
20:45 - 21:30 WORKOUT
21:45 protein shake 1+1/2 scoop (about 36g of protein) + Amino Acid Complex 1 scoop (5g) - got it as part of the purchase of the protein.
22:45 Bedtime

Question of the day:
Until now, I wasn't having a full meal after the evening workout, I just finished the rest-overs from the dinner and had almost anything what was available : (. I decided to buy a protein to have at least something after the workout. Is really the first meal after a workout the most important one?

Bosi · Zaslal: pá říjen 14, 2016 8:14 am Předmět:

FRONT PAGE UPDATE:
Goal:
The main goal at this stage is just develop general fitness and health (GPP?). It's about being still fit at the age of 50 or 60 and being able to kick some asses or just be a "bad-ass" old guy little bit. In terms of near future, I would still like to get in a better shape or get stronger then ever before. I enjoy lifting bells and therefore to do a Tamer Beast Challenge would be a great achievement. More realistically, to do 40kg KB TGU and press or a snatch test with 24kg KB ( at the time of drafting this, I still can't perform proper snatch: ( ). I would also like to work on my deadlift and get close to 200kg.
Crossfit and bodybuilding is completely off the list now. Still being a fan though.

PMKB5 · Zaslal: pá říjen 14, 2016 10:02 am Předmět:

:-)

_________________
Pavel Macek

Bosi · Zaslal: po říjen 17, 2016 9:14 am Předmět:

Th 13.10.2016

Day schedule:
06:30 Alarm
07:00 BREAKFAST - 4 (scrambled) eggs, bit of cream, bit of oats and black tea with lemon
08:00 Arrival at work
09:30 Coffee (instant cheap crap) with milk
10:30 Apple
12:00 LUNCH - oven baked chicken breast, sweet potatoes, capsicum, parsley, carrot, smoked pork skin crackers
12:30 half of cucumber
13:00 Coffee (instant cheap crap) with milk
15:45 Coffee (instant cheap crap) with homemade "muffin" - dates, cocoa, walnuts, almonds, rice milk, coconut oil, carrot, apple, baking soda rice flour
- SALAD (from day before) - iceberg, carrot, cucumber, capsicum, olive oil, balsamic vinegar
16:30 Finished at work
17:00 Arrival at home
19:00 DINNER - normal pasta and bolognese souce with pork mince + rissole ("karbanatek") - mince pork meat, onion, mustard seeds
- SALAD (from day before) - iceberg, carrot, cucumber, capsicum, olive oil, balsamic vinegar
20:30 - 20:45 WORKOUT - Breathing drills only
22:00 rest over of SALAD, 4 cubes of dark chocolate
22:45 Bed time

Bosi · Zaslal: po říjen 17, 2016 9:28 am Předmět:

Fri 14.10.2016

Box33 - PT - Nevio
Box33 warm-up I - actually more like a combination of my favourite mobility drills

28kg KB TGU 1/1
32kg KB TGU 3/3

Nevio: "You can go heavier, you know that ..."

36 kg KB TGU 1/1 - PR
- question from 12.10.2016 just got answered :)
- left hand was really really shaky, and I could not maintain the straight wrist through most of the exercise

KB Clean - drilly (2x24kg KB)
KB Snatch - drilly (16kg KB, 20kg KB)

20kg KB Snatch 20 mins EMOM 20x5

pull-ups 7,5,3,3,3

Bosi · Zaslal: po říjen 17, 2016 9:32 am Předmět:

Fri 14.10.2016

Day schedule:
05:35 Alarm embodied in my son
06:20 - 06:40 Extra 20mins of sleep after I woke up my wife :)
07:00 BREAKFAST - 3 (scrambled) eggs, bit of cream, bit of oats and black tea with lemon, half of (Aussie) bread with butter and homemade strawberry jam
08:00 Arrival at work
10:00 Coffee (instant cheap crap) with milk and 4 cookies (not even ask about the ingredients ....)
12:00 LUNCH - normal pasta and Bolognese sauce with pork mince + rissole ("karbanatek") - mince pork meat, onion, mustard seeds
14:00 Coffee (instant cheap crap) with milk
15:00 Apple
16:00 Pre-workout snack Normal pasta, homemade Halloumi cheese, olive oil, rissole
17:00 - 18:30 WORKOUT Box33
19:00 protein shake 1+1/2 scoop (about 36g of protein) + Amino Acid Complex 1 scoop (5g)
19:30 banana
20:00 - 22:30 PARTY
- 2dcl of white wine (in Australia you can drive with amount of alcohol in your blood below 0.05)
- bread with salmon, some Indian crackers, few different homemade vegetable pies, chocolate cake, cheese, dried fruit, ...
23:30 Bed time

Bosi · Zaslal: po říjen 17, 2016 9:35 am Předmět:

Sat 15.10.2016

Day schedule:
06:00 Alarm embodied in my son
07:00 BREAKFAST - 4 (scrambled) eggs, bit of cream, bit of oats and black tea with lemon
09:00 - 11:00 Walk to the shops with my son
12:30 LUNCH - vegetable soup, bread with lard ("skvarky")
16:00 Coffee (instant cheap crap) with milk
17:00 -23:00 PARTY - Celebration of our Permanent Residency
- 4 beers (355ml) + 4 shots of Czech spirit ("Slivovice")
- beef steaks, chicken wings, chocolate cake, cream cake, some vegetables, GF buns, puff pastry, salad, dips (avocado, carrot/orange and cheese with garlic), slice of pizza, ...
23:30 Bed time

Bosi · Zaslal: po říjen 17, 2016 9:36 am Předmět:

Sun 16.10.2016
Bedroom

breathing drills
Box33 warm-up II

My wife:
16kg KB Swing 10min EMOM 10x10 - new weight! (I told her to do only 6 reps, but she thought it was too easy ...)
8kg KB TGU 5x1/1 - new weight!

Me:
28kg KB TGU 4x1/1 + 1 extra for LH - 1/2 pace
28kg KB Swing 10 mins EMOM 10x15