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Stephen's Journal
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Author:  Stephen [ Tue Jun 28, 2016 7:45 am ]
Post subject:  Re: Stephen's Journal

Back at it.

Goal
- get jacked
- lose fat

Brief summary: now in Week 4 of NROL's HYPER II. Feeling rock solid at the moment.
Attempting an "as keto as possible" diet for the last 4 weeks and it's gone surprisingly well, despite being a person who only eats fish and veggies. I really need to look into more recipe ideas, because there are only so many ways I can cook an egg. :P

Moving on to the diary.

Today
Hurricane Sprints, which entailed:

Set A:
- sprint for 20 seconds at 16.5 km/h
- pushup-ups x 20
- repeat for 3 sets

REST 1 minute

Set B:
- sprint for 20 seconds @ 16.5 km/h
- hanging pull ups (from the squat rack bar) x 20
- repeat for 3 sets

REST 1 minute

Set C:
- sprint for 20 seconds @ 16.5 km/h
- plank x 20 seconds
- repeat for 3 sets

Stretched.

Felt surprisingly well after this. Last week, I sprinted at 15.5 km/h, yet felt good today, so cranked it up one more click.

Lunch:
Side note: this lunch has been my friend for the last 4 weeks. And am not sick of it in the slightest.

- 1 avocado
- 1 can of water packed tuna
- handful of walnuts
- 5 mini baby bells

Dinner this eve will be updated before bed.

- salmon fillet
- kale
- quinoa
- cherry tomatoes, feta cheese

Author:  Stephen [ Wed Jun 29, 2016 6:37 am ]
Post subject:  Re: Stephen's Journal

NROL HYPER II, Workout A (Week 4).

Lunch
Avocado
Tuna
Handful of nuts
Tabasco for flavoring (thank god.)

The left shoulder was a bit troublesome during the bench and dips. Been nearly 7 years since I had the rotator cuff re-attached (Japan days!). Have been lazy in not including those rotator cuff-specific exercises into my routine, so today was a sign to re-integrate them. Will do some before bed.

Dinner
Half cup of lentils (not good for the keto but my mother-in-law who is visiting just doesn't get it), mixed with parmesean over a bed of spinach.

Author:  Stephen [ Fri Jul 01, 2016 12:08 am ]
Post subject:  Re: Stephen's Journal

Forgot to update my journal yesterday, but here it is for Thursday, June 30th:

Hurricane sprints.

I feel like a Jedi when am through with these.

Crab walks, palloff presses, and plenty of stretching.

Lunch/Dinner
3 cod patties
Handful of walnuts
2 fistfuls of spinach
4 tbsp. of coconut oil

Author:  Stephen [ Fri Jul 01, 2016 6:57 am ]
Post subject:  Re: Stephen's Journal

Training
NROL Hyper II, Workout B, Week 4


Lunch
- 1 x can of tuna (170 g's)
- 1 x avocado
- 250 gr.'s of haloumi cheese

Author:  Stephen [ Fri Jul 08, 2016 9:15 am ]
Post subject:  Re: Stephen's Journal

Out for the week - my wife was out of the country, so had to be at home with our 10 month old. Loads of fun! Anyway, to business:

Training
HYPER III, Workout A, Week 5

Lunch
Avocado
Tuna
Babybell x 3
Wallnuts x 20 (I've forced myself to pre count these, otherwise I get carried away)

Dinner to be updated later..
Quinoa salad and salmon.

Author:  Stephen [ Tue Jul 12, 2016 2:01 pm ]
Post subject:  Re: Stephen's Journal

Training
Rain outside for 25 minutes, at about 12 km/h
3 sets of 25 pushups on a bosu ball
plenty of stretching

Lunch
Avocado and tuna
10 walnuts
1 tablespoon of coconut oil in my mate tea (fv(k disgusting)

Dinner
Cod
Kale salad

Think I'll fast tomorrow..

Author:  Stephen [ Wed Jul 13, 2016 7:50 am ]
Post subject:  Re: Stephen's Journal

So am in the last month of HYPER II. Am trying to be a it more diligent when it comes to tracking (here) and consistent with training (even those days at home with the little guy, I can move).

Training
HYPER II - Workout B (Week 5)
It was a heavy day and my legs are going to implode - in part, due to that run I did yesterday.

Lunch
Avocado & Tuna. I need to think of a name for this.

Author:  Stephen [ Wed Oct 12, 2016 6:46 am ]
Post subject:  Re: Stephen's Journal

Long story short: we moved across the fjord, took 2 months off for paternity leave with my 1 year old son. Hectic but beautiful time, it was.

Diet
Am done with keto. It's practically impossible for me to maintain a keto lifestyle at home as a vegetarian. Was fun for a short period but just not long-term for me. Switched to 5:2 with as close to NSNG as possible. Basically a less strict version of keto, by allowing legumes (hooray!).

Training
After 2 months of playing with the freestyle bar park close to the new home, want to jump into HYPER III again. 3 times a week. Off days, calisthenics & sprints.

... onwards & upwards!

Author:  Stephen [ Thu Oct 13, 2016 6:40 am ]
Post subject:  Re: Stephen's Journal

Fasting Day

Ran for 4km.
Calisthenics

I know I said I'd try this for a month, but I do miss lifting very heavy things. Might sprinkle in deads & squats a few times a week, just for my own joy.

Author:  Stephen [ Mon Oct 17, 2016 6:37 am ]
Post subject:  Re: Stephen's Journal

Fasting Day

Hyper III - A (Workout 1)

Bent over rows
2 x 20kgs either side, with thick olympic bar (4 reps x 6 sets)

Superset

Incline dumbbell press
30 kgs (5 reps x 6 sets)

Mixed-Grip Pull-up
4kg between the legs (4 reps x 3 sets)
BW (4 reps x 3 sets)

Superset

Push Press
2 x 20 kgs either side, think oly bar (4 sets x 6 reps)

Dumbbell cleans
14 kgs dumbell (4 reps x 6 sets)

Superset

Dips
BW (4 reps x 2 sets)
My right shoulder got a sharp pain, so switched over to classic tri pull downs. Need to find an alternative here.

Jogged for 10.

Author:  Stephen [ Tue Oct 18, 2016 6:26 am ]
Post subject:  Re: Stephen's Journal

Hurricane sprints

5 minute warm up on elliptical

20 sec sprint @ 16 km/h
20 push ups

... x 3 sets

2 min break

20 sec sprint @ 16 km/h
dumbbell swings (15 reps each side)

... x 3 sets

2 min break

20 sec sprint @ 16 km/h
30 sec planks

Core stuff at the end...
Palloff press x 3
Sideways crab walk x 3

Author:  Stephen [ Wed Oct 19, 2016 8:13 am ]
Post subject:  Re: Stephen's Journal

HYPER III - B (1)

Legs super sore. Stiff. Being the first week back after awhile, and lifting heavy, scaled back a bit.

5 min elliptical warm up

Squats
8 reps x 5 sets (40 kgs + fat oly bar)

Superset

Deadlifts
8 reps x 1 set: 40 kgs + bar
8 reps x 4 sets: 60 kgs + bar

Back extensions
5 sets @ bodyweight
Wondering if I should sub these for good mornings?

Then stretched. A lot.

Author:  Stephen [ Tue Oct 25, 2016 3:27 am ]
Post subject:  Re: Stephen's Journal

Last Friday, did HYPER III. Forgot to log it here.

The weekend had me nursing acute lower back pain. Not entirely sure what happened, but sometimes when am walking, I feel a sharp pain that leaves me quickly afterwards. Makes sleeping a bit irritating with sleeping on my side the only way to sleep without discomfort.

Tried to stretch as much as possible yesterday and today.

Author:  Stephen [ Tue Oct 25, 2016 9:08 am ]
Post subject:  Re: Stephen's Journal

Hurricane Sprints

5 min. warm up on treadmill (10km/hour)

20 sec. sprint @ 16km/hr
20 push-ups

(x3)

20 sec. sprint @ 16km/hr
20 reverse rows (bodyweight)

(x3)

20 sec. sprint @ 16km/hr
30 sec. planks

Catch my breath.

Yoga ball roll outs
12 reps x 3

Palloff press
10 kgs x 3

Handstands
Well, not really. Basically, I get into a push up position with my feet against the wall, and walk my way up the wall until am at an angle (I try to decrease the angel each week).
Hold for 15 seconds.
Then do it 3 times.

Goal is to do a handstand in 12 months.

Author:  Stephen [ Tue Nov 01, 2016 4:20 am ]
Post subject:  Re: Stephen's Journal

Yesterday, began HYPER III 4 times a week - which should have me end the program by the end of the month, when am hoping to switch back to FL II or III until the end of year, with the same intensity.

Monday consisted of HYPER III - A, workout 4:

Bent over rows:
60kgs x 4 reps (6 sets)

Super set with

Dumbbell Incline bench:
32kgs x 4 reps (6 sets)
--
Mixed grip pull ups:
6kg dumbbell between my legs x 4 reps (6 sets)

Super set with

Dumbbell push press:
20kgs x 4 (6 sets)
--
Dips:
2kgs dumbbell between my legs x 4 reps (6 sets)

Super set with

Dumbbell cleans:
16kgs x 4 (6 sets)

--

laying straight leg raise
12 reps x 6 sets

walk outs

--

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