lpf's honeycomb of experiments, challenges, programs and other things for science

[lpf]

*blowing the dust away*

hello there....

I hope everyone is feeling alright... so... what did I want to say?
I didn't miss any workout, I mixed some things a bit up, did a full week of "I am wrath" with increasing the time, from 5 to 10 minutes...
I did a week with 3 times crossfit WOD Cindy... and some running
and then I am here again, Pull-Legs-Push... Pull was done yesterday, today is rest/abs, tomorrow will be legs...

I also started running again, but I am way slower than expected....
more or less because of running too long with a heartrate above zone 3 gives me bad headaches for some days...
so.... even though this is really hard for me, I just run in Zone 3, which is like 70-80% of the max heartrate....
means, I need like 44 to 45 minutes for 6.2k...
but hey, I started with 45 in the first run and I am now at 44 in the fourth run, so it is getting better....

so this made me think of something.... I want to run 5k next year....
in our little village we have something that is called "stadtlauf" (cityrun) and I want to do the 5k...
my goal is to do them in less than 25 minutes... one year to go to get the pace from 7:20min per km to under 5min per km....
should be doable I think

I also thought about something else... those AMA about combat moves made me wanna do more combat moves...
so I will redo the Boxer Prime Program but not now, I will start in September and I will mix the days a bit,
so that there will be a more or less
Pull-Legs-Push way to go through the program...
meaning, I do regular pull days on Mondays, to the Endurance days on Wednesdays (as these are about squatting a lot) and
the strength days on Fridays, as these contain a lot of push-ups
The rest will be mixed in between...

I hope this will work out like I think

so that's all so far...
oh well, not directly.... I have gotten stronger... 2.5kg more on the bent over rows....

so that's all for today

 

[TopNotch]

Congrats on getting stronger!

 

[Tileenah]

Yay to getting stronger and good luck with your plans!

 

[lpf]

about yesterday....

some stretching, but beforehand I did the 2 move abs workout.... now this one is fun...
rolling and circling and spinning around....

after this, I did some coaching stuff.... with my older one... meaning, he worked out and I corrected the movements, if necessary....
and motivated him, you know, things coaches and dads do
what I really like the most about this is.... he knows what to do and how, but still asks me to watch and help

 

[lpf]

Wednesday is Leg Day

I did the B workout from the push-pull-legs series, except for the last exercises, that had to be skipped due to scheduling problems
so... 4 exercieses, lunges step ups, side lungs, calf raises and deadlift...
the first 3 were done with weighted vest added to the weight I used... 20kg water-bag for the first 2, 2 24kg kettlebells for the calf raises...
and then the show began... throw away the vest, grab the barbell and add some weight....
90kg for the deadlifts... 8-8-7-7 reps... these are a bit more reps than last time, I think...
so, more weight for the first 3, more reps for the last.... this is cool....
and then? well, you know it's been a good leg day, when your legs start getting sore some time after the workout...
meaning, I felt every muscle, when I wanted to sit down or when I wanted to stand up...

so that's it
tonight will be some abs and core work again
have a great day you lovely people

 

[lpf]

Thursday

some abs work, nothing specific, more the things I wanted to do... like sit-ups and twists, alternating in a Tabata style
after this 2 yoga workouts, Gaia and Muscle Recovery and that's all for Thursday.

Today...
I was out for a run in the morning and,,, well, even though I had to go up a little hill this time, I hadn't been slower than in the last run
I even managed to keep my heartrate in the wanted zone, even though my watch and my hr-sensor weren't communicating perfect this time, as both batteries were low...

Tonight there will be some push work coming up...

 

[lpf]

Goals

before I will post anything about my workouts, I thought, I should let you take part in what is going on in my brain/mind
so, take a seat, grab some softdrinks and some popcorn and enjoy the ride.

I've read through what @Damer said in the AMA about his training regime and workouts and his approach....
And that made my think about my training regime... It was a bit easier, when I had my regular obstacle races and stuff,
so I had something to train for
The fact I started taking part in obstacle races was, that I wanted to get fit/fitter again, so that I will be able to play and
run along with my sons for as long as possible.
Did this idea change in any way? well, yes and no.
I still want to be fit/fitter and healthy but I adjusted my goals over the years I am working out on a regular basis.
I mean, as my sons got older and started doing sports on their own (both play Handball)
at least the older one is getting better and fitter in some parts of physical fitness,
(especially running at the moment, but that's okay, and I help him getting better and fitter for his sports and
as he his doing sports as a main class (in Germany we call it Leistungskurs) in school,
also helping him to get better in his overall fitness to achieve better grades for this also)... okay, I got lost...
so, yes, the goals have changed in some parts... I still want to be fit and healthy or fitter and healthier,
but what exactly are my goals, without having something particular to train for?

so... my main goal is and will be, being able to move my body in every possible direction, meaning, being able to do push-ups,
handstand push-ups, dips, pull-ups, squats,
(bench press a car)
but also being able to move at least my weight in a deadlift (or even more, as I am already able to move my weight).
(bench press a car)
but moving around is not only something that is strength related, it also means, that I need to have the mobility and
flexibility to move around, so I also need to work on this,
(and on bench pressing a car)
maybe even more thant on the strength part... so touching my toes, doing a split, things like that come to my mind,
but also doing a perfect kettlebell windmill,
as this is mobility, flexibility and strength combined...
and also endurance is something I have to keep working on...
(and bench pressinf a car!!)

yeah, that all sounds pretty cool, but how does this effect my kind of training?
not really, as I think, I am doing already pretty good, and I also don't want to change too much, as I really enjoy what I do,
I really, really like it and have fun.
And when I think I need to change something, or work omn something in particular, then I will do it,
like my plan doing Boxer Prime again for example.

so this was a really long text just to tell you, that I won't change anything
I hope you enjoyed it anyway.

have a nice day my friends and enjoy your workouts!

 

[TopNotch]

Good to have a goal!

 

[lpf]

Goals 2

okay, just a little addition, before we continue with the daily stuff....
there might be something that could need a little adjustment... not a real change, as I already seem to make some things right
(at least my doctor tells me so, as my blood tests are always good)
my nutrition.... I mean, due to the fact, that I am allergic to diary, I have to look an take care of what I eat, so this might help a lot...
but I also think, that there's also room for improvement.

just as an addition for the long text yesterday.
now on with the daily business

 

[lpf]

Friday - Push Day

I've done the Epic Chest workout and I was quite impressed, that I could go for 47 reps of push-ups to failure, even though I haven't done this for months...
(yeah, sure, I had days, I reached 60, but I think 47 is still quite good for not specifically training push-ups to failure)
oh by the way, I did 4 instead of 3 sets for every exercise.


Saturday - abs and yoga
pretty much, what the title says... but it was epic, as I did Epic Abs workout
After this Everyday Yoga and Yoga for Runners


Sunday - cycling

I got up pretty early, to go for a tour by bike, to not have to ride when it's getting too hot
I ended up with 76km by bike and an average speed of 21km/h.
In the evening, I did some yoga again, with my older one (the younger one was not motivated)
we did some special moves for handball players (well, "special" as these are regular Yoga moves, but helpful for Handball players)

 

[lpf]

Monday - Bench Press a Car (or some parts of a car)

Push Day.... Push B Workout
I added some weight to the bench press an I am now at 55kg for 9-8-8-6 reps
The overhead press was a bit too easy, so I might add some weight next time also.
The rest was good, what I enjoyed, are the pullovers, done with my water bag... so you have to balance all the time, which engages some more muscles


Today - Running

In the morging, I was out for a run, with my son... oh and I improved my pace quite a bit,
but this might have been due to already running more and due to not running alone
I think running with someone else, relaxes somehow, at least me...

 

[lpf]

just a little hello from my side, I am on vacation right now, so no updates until I am back...

 

[lpf]

oh and to not leave you alone here in this little thread without anything to read....
here is a little overview of my running so far...

more details to come

 

[NancyTree]

Have a good vacation!

 

[Tileenah]

Have a nice vacation !

 

[Montserrat]

Have fun on vacation!

 

[lpf]

earworm incoming....

And it's been awhile
Since I could pull myself up high
And it's been awhile
Since I bent over raised though
And it's been awhile
Since I could kneel on my bench and row
And it's been awhile
Since I could shrug also...

so that's what I did today.... a day to late, as Monday is my pull day, but I had some scheduling problems...

also some stuff for the abs, but I don't know how to put this in a song.... so, just doing some abwork while sining along some rock music (put in your favourite rock song here)

 

[BlackButler]

Welcome back buddy!

 

[lpf]

note to myself and to everybody who is interested....

if you are short in time, but your plan says do THIS workout, it is not a good idea to change the regime to EMOM,
meaning do each exercise with the given reps every minute on a minute without a break 20 minutes straight.

if you ever want to feel your legs wooble during the workout and afterwards climbing up the stairs and the following day,
when you want to sit down, feel free to do it like that.
everyone else: don't do it!

that's it for yesterday...

(on the other hand, it only took twenty minutes to make my legs give up, leave my body and walk.... crawl away...)

 

[lpf]

after one day of funny walking, stitting down and standing up, it was time for push-day
this time no EMOM, just the way it has to be done, with 2 minutes of rest between the sets....
still not bench pressing a car.... but I am on my way...

have a nice evening, day, weekend my bees