25 May 2022
Pre-base building B0 W4D3: SE(10)
General warm up:
3 rounds of: halo (12 kg) x 5; prying goblet squat (16 kg) x 5; kneeling hip flexor stretch x 5.
SE: 3 rounds (2:45 break) of 10 reps (16 kg kettle bell; 45 sec break) of:
Swing
kneeling push up
Goblet squat
row (l, r)
Romanian dead lift
Was easy, fast, relaxed. T = 25:52
40 sec plank, 1 min rest x 3
T = 31:12; HRav = 99; HRmax = 119
The 104 week experiment
Re: The 104 week experiment
26 May 2022
Pre-base building B0 W4D4: E
General 'warm up' three rounds of:
Halo (12 kg) x 5
prying goblet squat (16 kg) x 5
kneeling hip flexor/hamstring pulses x 5
06:15:
3 min walk, 1 min jog, 1 min walk
8 min jog, 2 in walk x 3 (and a bit)
T = 14:12; HRav = 141; HRmax = 158 (the uphill...)
Felt good. Loosening the hips helps a lot with the jog.
Pre-base building B0 W4D4: E
General 'warm up' three rounds of:
Halo (12 kg) x 5
prying goblet squat (16 kg) x 5
kneeling hip flexor/hamstring pulses x 5
06:15:
3 min walk, 1 min jog, 1 min walk
8 min jog, 2 in walk x 3 (and a bit)
T = 14:12; HRav = 141; HRmax = 158 (the uphill...)
Felt good. Loosening the hips helps a lot with the jog.
Re: The 104 week experiment
27 May 2022
Late start, some problems with our water this morning. Skipped the general warm-up and just did the minimum
Pre-base building B0 W4D5: SE(10):
Three rounds (2:45 sec break) of 10 reps (45 sec break) with a 16 kg kettle bell of:
Swings
Knee push-ups
Goblet squats
Rows (l, r)
Romanian dead lift
T = 25:16; HRav = 94; HRmax = 113.
Easy and quick. Happy to have done this
Late start, some problems with our water this morning. Skipped the general warm-up and just did the minimum
Pre-base building B0 W4D5: SE(10):
Three rounds (2:45 sec break) of 10 reps (45 sec break) with a 16 kg kettle bell of:
Swings
Knee push-ups
Goblet squats
Rows (l, r)
Romanian dead lift
T = 25:16; HRav = 94; HRmax = 113.
Easy and quick. Happy to have done this
Last edited by Reinout on Mon May 30, 2022 4:24 am, edited 1 time in total.
Re: The 104 week experiment
28 May 2022
Pre-base building B0 W4 D6 E
warm-up: 3 in walk, 1 min jog, 1 min walk
jog all the way, keeping heartrate low.
T = 50:00; HRav = 137; HRmax = 146; D = 5.01 km.
Really slow. Even uphill the HR was nice and slow.
Pre-base building B0 W4 D6 E
warm-up: 3 in walk, 1 min jog, 1 min walk
jog all the way, keeping heartrate low.
T = 50:00; HRav = 137; HRmax = 146; D = 5.01 km.
Really slow. Even uphill the HR was nice and slow.
Last edited by Reinout on Mon May 30, 2022 5:59 am, edited 3 times in total.
Re: The 104 week experiment
Weekly review: Week 4 of Pre-base building
Week went well:
- Managed to get up every morning at 05:20
- No alcohol!
- Managed every workout
- 5 km continuous jog (target 1)
Week went well:
- Managed to get up every morning at 05:20
- No alcohol!
- Managed every workout
- 5 km continuous jog (target 1)
Re: The 104 week experiment
Monday 30 May 2022
Pre-base building B0 W5D1 SE(20)
General warm up (06:00):
three rounds of: Halo, 12 kg x 5; prying goblet squat, 16 kg x 5; kneeling hip flexor stretch x 5
~ 10 min
SE (06:12):
Three rounds (2:45 between rounds) of 20 reps (45 sec between exercise) of (16 kg KB):
Swing
knee push up
Goblet squat
Row (l, r)
Romanian dead lift
T = 32:02
45 sec plank; 1 min rest x 3
T = 37:29; HRav = 112; HRmax = 142
Went well.
Pre-base building B0 W5D1 SE(20)
General warm up (06:00):
three rounds of: Halo, 12 kg x 5; prying goblet squat, 16 kg x 5; kneeling hip flexor stretch x 5
~ 10 min
SE (06:12):
Three rounds (2:45 between rounds) of 20 reps (45 sec between exercise) of (16 kg KB):
Swing
knee push up
Goblet squat
Row (l, r)
Romanian dead lift
T = 32:02
45 sec plank; 1 min rest x 3
T = 37:29; HRav = 112; HRmax = 142
Went well.
Re: The 104 week experiment
Tuesday 31 May 2022; 06:12
Pre-base building B0 W5D2 E
3 min walk, 1 min jog, 1 min walk. Jog the rest. Walk every once and a while when I noticed HR getting high.
T = 46:38; HRav = 141; HRmax = 157; D = 5.1 km
Was pretty cold. Went really well, with a decent pace as compared to last Saturday (B0 W4D6). HR got slightly above 150 on the uphills, and when I noticed I walked for ~20 sec.
Pre-base building B0 W5D2 E
3 min walk, 1 min jog, 1 min walk. Jog the rest. Walk every once and a while when I noticed HR getting high.
T = 46:38; HRav = 141; HRmax = 157; D = 5.1 km
Was pretty cold. Went really well, with a decent pace as compared to last Saturday (B0 W4D6). HR got slightly above 150 on the uphills, and when I noticed I walked for ~20 sec.
Re: The 104 week experiment
Wednesday 01 June 2022; 06:22
Cold (2 C), tired from long days. Motivation not there. Was just grinding out the minimum to get it done.
Pre-base building B0 W5D3: SE(20)
Three rounds of 20 reps (16 kg KB):
Swings
Knee push-ups
Goblet squats
Rows
Romanian dead lift
T = 30:32; HRav = 100; HRmax = 131.
Cold (2 C), tired from long days. Motivation not there. Was just grinding out the minimum to get it done.
Pre-base building B0 W5D3: SE(20)
Three rounds of 20 reps (16 kg KB):
Swings
Knee push-ups
Goblet squats
Rows
Romanian dead lift
T = 30:32; HRav = 100; HRmax = 131.
Re: The 104 week experiment
Thursday 02 June 2022
Pre-base building B0 W5D4 E
3 min walk, 1 min jog, 1 min walk
Rest: jog, occasional walk when HR > 150
T = 38:33; HRav = 140; HRmax = 159
Pre-base building B0 W5D4 E
3 min walk, 1 min jog, 1 min walk
Rest: jog, occasional walk when HR > 150
T = 38:33; HRav = 140; HRmax = 159
Re: The 104 week experiment
Friday 03 June 2022
Pre-base building B0 W5D5 SE(20)
Three rounds of 20 reps (16 kg kettle bell):
Swing
Knee push-up
Goblet squat
Row
Romanian dead lift
T = 29:50; HRav = 116; HRmax = 140
Pretty easy/OK to do.
Pre-base building B0 W5D5 SE(20)
Three rounds of 20 reps (16 kg kettle bell):
Swing
Knee push-up
Goblet squat
Row
Romanian dead lift
T = 29:50; HRav = 116; HRmax = 140
Pretty easy/OK to do.