Nick's offical log

[nickgoldma]

November 28th-LSS-25 min

Notes: Initially set out to do 30 minutes but had it cut it by 5 minutes to get to class. 15 minutes on the treadmill, 10 minutes on cross trainer.

[nickgoldma]

November 29th-Yoga then LSS Doubles-30 Minutes


Notes:15 Minutes Run on the treadmill and 15 minutes on the rower. Felt good after Yoga, as well.

[nickgoldma]

Thursday-November 30th-SE:

Notes: 2x30

Friday-December 1st-Off

Saturday-December 2nd-Off

Sunday-December 3rd-Off

Week 5:

Monday-December 4th-LSS

Notes: 10 minutes Rowing, 20 minutes running

[nickgoldma]

Tuesday-December 5th-SE

Notes: So I mixed up (deliberately) my Kettlebell circuit and tried out a Pat Flynn one for the hell of it. It was called “Simple not Easy” and I used 20lbs kettlebell.

5 Swings
3 Military Press (each side)
5 Swings
5 Goblet Squats

I really like how it hits all the major elements of SE.

[nickgoldma]

Wednesday-December 6th-Yoga

Notes:Did Yoga as a recovery session on Wednesday. Was off for the rest of the week. Wrapping up the last three weeks of Base Building and then on to continuation. Kinda pissed I didn't make it in for the rest of the week but its finals time at school and I have had preparations to do. Once finals is over, I should be able to hit it full throttle.

[ectional]

Tuesday-December 5th-SE

Notes: So I mixed up (deliberately) my Kettlebell circuit and tried out a Pat Flynn one for the hell of it. It was called “Simple not Easy” and I used 20lbs kettlebell.

5 Swings
3 Military Press (each side)
5 Swings
5 Goblet Squats

I really like how it hits all the major elements of SE.

How many circuits did you do? Or did you do just the one?

[nickgoldma]

Tuesday-December 5th-SE

Notes: So I mixed up (deliberately) my Kettlebell circuit and tried out a Pat Flynn one for the hell of it. It was called “Simple not Easy” and I used 20lbs kettlebell.

5 Swings
3 Military Press (each side)
5 Swings
5 Goblet Squats

I really like how it hits all the major elements of SE.

How many circuits did you do? Or did you do just the one?

Good question, forgot to add that. It’s prescribed to do as many as possible in 15 minutes but I did 5 or 6 rounds of this

[nickgoldma]

Monday-December 11th-Figher-75%:

Notes: So I am a few weeks out from finishing Base Building and lifted for the first the first time in over a month this morning. It felt heavy at first but felt more solid as it went on.

Anyways, I am using two lifts: OHP-120lbs 1RM and Back Squat-165lbs 1RM.

75%- OHP-90lbs and Back Squat-125lbs.

Accessories: Incline Dumbbell Press: 1x10-25lbs, 2x10-30lbs. Dips-3x10. Standing lateral pulldown (Regular pulldown was taken): 3x10.

[nickgoldma]

Tuesday-December 12th-HIC-Power Intervals:

Notes:This was a great HIC workout and I will certainly include every week now, especially with all the snow that is coming. Its a great indoor workout. I did 5x Rounds of 90 seconds with 3-5 minutes of rest to ensure I was fully rested. This is a great alternative to 600m Resets if the elements are not cooperating, etc.

[Barkadion]

Tuesday-December 12th-HIC-Power Intervals:

Notes:This was a great HIC workout and I will certainly include every week now, especially with all the snow that is coming. Its a great indoor workout. I did 5x Rounds of 90 seconds with 3-5 minutes of rest to ensure I was fully rested. This is a great alternative to 600m Resets if the elements are not cooperating, etc.

Getting up to 2min with Airbike really floors me. It’s difficult not to cheat