50 day challenge, Fitness.dk ABC, functionel strength training, ross training, Teaching, training

First try on EIT

Third day in the next Ross 50 day cycle was EIT #1 and it came directly after two hours of teaching classes at Fitness.dk ABC. Maybe not the best idea.

ABC Classes:
1 hour of Core + but* (lots of lunges, push ups)
1 hour of boxing = ICT #1 as warm up – replaced pull-ups with Military press)

Still totally into my ABC classes – thou a little sad the boxing class is suffering from the holiday, but girl classes (toning and core) still managed to pick up. Whats really good about this, is when I can see, that I can actually make a difference in someones appearance. When the result of the mental side of the training shows: ‘I can actually do this!!’ and ‘I can do much more, than I thought I could’. That’s when I know, I succeeded in class.

EIT 1
* 12 Burpees
* 24 pushups
* 36 squats
* 400 meter run (took of 50m)

–          4 circuits

Perform as fast as possible, no designated rest

EIT #1 was hard!!! Especially after two hours of training in ABC + the grueling heavy weight training monday. My body is still wrecked and hurts. EIT made it perfectly clear that my burpees was the only thing, I could do very well. Push Ups and Squats hurts – as for the run… I have no idea, on how I got through with it, even I only did 4 x 350m.

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50 day challenge, functionel strength training, ross training, strength training

More ICT #1 and strength

Sunday morning:

New Ross challenge: Never Gymless, this time in Siam w/ company.

ICT 1:
* Burpees
* Pull- ups
* Squats
* Pushups
4 round

Round 1: 60 sec
Round 2: 45 sec
Round 3: 30 sec
Round 4: 15 sec
No rest btw rounds

Pull-ups sucked big time. In fact, don’t think I made two good ones in a row. Three other excersises went well. I’m consistanly around 10-12 burpees pr 30 sec, and around 40-something on Squats and Push ups – in the minute round.

After ICT#1, we went for:
2 rounds of shadow
1 rd hands and elbows
1 rd kicks and knees
1 rd everything
1 rd shadow
+ 150 knee on bag
150 knee (walking)

Monday Strength (max)

Deadlift: 10 x 35 kg warm up
1x 4x 55 kg
4x 4x 75 kg

Lunges:
4x 10x 14 kg (each hand)
Pull Ups:
5, 5 (under hand) + 5, 5 (sideway hands)

Hamstring Curls:
2x 10x 20 kg
2x 10x 25 kg
Dips:
5, 6, 6, 6

Finisher:
Full Contact Twist:
3x 20x 15 kg
Plank: 2 minutes

Was crazy hot in the gym yesterday. Sweat dripping from just standing and waiting, changing weights on the barbel etc. Crazy heat!!
More words on training: It’s been a long time since we did any deadlift at all. The king of excersisses – and I felt it. Measly 75kg – no braggin’ rights. But it’s by far the best full body drill I know! Also – a happy renunion with the Full Contact Twist – gives a blast to core and uppercut speed. I seem to remember a couple of years ago, I would do the drill with 25 or 30 kg. Yesterday I made it 15k – and that was hard. Tells me, theres room for improvement!

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50 day challenge, ross training, training

ICT – first tryout

New Ross challenge: Never Gymless.

First day was ICT #1 (integrated circuit training)

I tried it out by myself last thursday. Home is not the best place, as the pull-up bar is located in the bedroom, so was using seconds on going from one room to the other.But might not be the worst as I was pretty much out of breath after the first minute. And my pull-ups sucks. Couldnt press more than 5 cohesive – and for the 1st round full minute, I only got 5 + 2 x 2 x 0.5. Very weak.

ICT 1:
* Burpees
* Pull- ups
* Squats
* Pushups
4 round

Round 1: 60 sec
Round 2: 45 sec
Round 3: 30 sec
Round 4: 15 sec
No rest btw rounds

Aside from that, I’ve run by myself and with my good friend Pui Yee, bicycling and swimming some.

Friday I did a heavy strength training for once: Squats, bench, calf raises, pull ups and swings. Was hard lifting real weights again. It’s been over 6 months.

Today only consisted of short swim and biking. Not that great.  But the weeks total workload ended up being acceptable thanks to Pui Yee and my own running.

Sitting here on a saturday afternoon I do however feel quiet lazy, and not so happy with end result. But sunday might have some training in it too.

Skipping country soon – It’s time for new input and inspiration.

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