Search found 42 matches

by Stephen
Wed Nov 02, 2016 8:18 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

Re: Stephen's Journal

Hill sprints on a treadmill! 5 min. warm up @ 9.0 km/h Incline: 5% @ 12.0 km/h for 30 seconds, then break for 20 seconds x 4 Incline: 9% @ 13.0 km/h for 30 seconds, break for 20 x 4 Oh jesus, I was floored. But feels much more forgiving on my knees. Think I'll keep using these instead of the flat ve...
by Stephen
Tue Nov 01, 2016 4:20 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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...
by Stephen
Tue Oct 25, 2016 9:08 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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 reall...
by Stephen
Tue Oct 25, 2016 3:27 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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 w...
by Stephen
Wed Oct 19, 2016 8:13 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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 @ bodyw...
by Stephen
Tue Oct 18, 2016 6:26 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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
by Stephen
Mon Oct 17, 2016 6:37 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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, th...
by Stephen
Thu Oct 13, 2016 6:40 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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.
by Stephen
Wed Oct 12, 2016 6:46 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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-...
by Stephen
Wed Jul 13, 2016 7:50 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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 t...
by Stephen
Tue Jul 12, 2016 2:01 pm
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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..
by Stephen
Fri Jul 08, 2016 9:15 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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 upd...
by Stephen
Fri Jul 01, 2016 6:57 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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
by Stephen
Fri Jul 01, 2016 12:08 am
Forum: Online Journals
Topic: Stephen's Journal
Replies: 31
Views: 30664

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
by Stephen
Thu Jun 30, 2016 7:36 am
Forum: Journal Discussions
Topic: Stephen's Journal Comments
Replies: 0
Views: 16445

Stephen's Journal Comments

Hey guys, would be grateful for any comments you may have regarding my training, goals, diet, etc.