Egham's Training Log

[stingo]

I really like his Never Gymless - so will probably get Infinite Intensity too (so many workouts so little time...)

[Egham]

TT August DB-KB-BW Fusion Workout B # 2

Warm-up circuit of twice through –

Prisoner Squat – 10
Pushups – 8
Reverse Lunge – 8/leg
Spiderman climb – 5/side

Then on to the workout (3 sets of the following supersets, no rest between A & B, 60 second rest before repeating superset)

Exercise - prescribed reps (weights / actual reps)

1A) 1-Arm DB Swing -12/arm (30lb,12,12,12/arm)
1B) Spiderman Pushup – 10/side (9,8,7)

2A) 1-Arm, 1-Leg DB Overhead Press – 6/side (30 lb, 6,6,6/side)
2B) Waiter’s Bow – 15 (15,15,15)

3A) 1 Arm DB Squat & Press – 10/arm (30,30,30 lb, 10,10,10/arm)
3B) X-Body Mountain Climber – 10/side (10,10,10/side)

4A) Turkish Get-up 5/side (12 lb, 5,5,5/side)
4B) Pushup Hold – 2 (2,2,2)
4C) Side Plank – 20 sec/side (20,20,20 sec/side)

Bold indicates increases.

Total time - 38:16. I seriously underestimated my time last week. I guess time flies when you're having fun.

I'm beat.......Time to shower and relax a bit.

[L'ilJ]

Turkish get ups are the work of the devil!

Great workout! Enjoy some downtime.

[Egham]

Originally Posted by stingo

I really like his Never Gymless - so will probably get Infinite Intensity too (so many workouts so little time...)

I'm impressed enough with Infinite Intensity so far that Never Gymless is moving up on my acquisition list.

[Egham]

Originally Posted by L'ilJ

Turkish get ups are the work of the devil!

Great workout! Enjoy some downtime.

Thanks! They are indeed. I almost regretted boosting the weight by a couple of pounds...But, I survived. I still find it amazing how something that appears so simple can prove so difficult after just a very few reps.

[lance02]

OK, I curious -- what exactly is a Turkish getup???

[Egham]

Originally Posted by lance02

OK, I curious -- what exactly is a Turkish getup???

DB Turkish Getup

Keep the dumbbell extended straight above you throughout -

- Lie on your back on the floor with the dumbbell held straight above you.
- Bend the knee on the same side as the hand holding the dumbbell
- Curl your body up to the seated position.
- Slide your other leg back out underneath you so that you are in the kneeling position.
- Stand up.
- Still keeping the dumbbell straight above you, slowly return to the lying position. Do all reps for one side and switch.

Anyone can get up off the floor and back down again holding something over their head, right? Easy. The first time I tried it out, I thought a 20 lb dumbbell would be a conservative choice while I made sure I was executing it correctly. I quickly halved it.

[UpNorth]

Oooh, I've been meaning to try Turkish Getups! That's a great looking workout. Nice work.

I'm glad to see you're enjoying II. I'll be interested in your take on it.

[L'ilJ]

Of course, if you're this guy and you do a TGU with a 48kg Kettlebell...you can imagine it would be hard to stand up. He makes it look pretty easy...

[Victoria]

So, it's not supposed to be an explosive, or rapid movement? Or does he move slowly because of the heavy weight?

[gobbla]

I don't think it can be done explosively. It *can* be rapid if you wanted it to be.

[russ]

Looks as though you're making some serious progress, Egham. Keep up the good work!

[Egham]

Originally Posted by UpNorth

Oooh, I've been meaning to try Turkish Getups! That's a great looking workout. Nice work.

I'm glad to see you're enjoying II. I'll be interested in your take on it.

Thanks! Give them a try....They're a challenge.

Originally Posted by L'ilJ

Of course, if you're this guy and you do a TGU with a 48kg Kettlebell...you can imagine it would be hard to stand up. He makes it look pretty easy...

Are we sure he's human?

Originally Posted by Victoria

So, it's not supposed to be an explosive, or rapid movement? Or does he move slowly because of the heavy weight?

Originally Posted by gobbla

I don't think it can be done explosively. It *can* be rapid if you wanted it to be.

I can't imagine trying to do it explosively. I have tried to pick up the pace a bit, especially in the last set just to shorten the amount of time I have to hold that dumbbell straight up. Ended up with a bit of rug burn the first time I tried that......Use a mat now.

[Egham]

Originally Posted by russ

Looks as though you're making some serious progress, Egham. Keep up the good work!

Thanks, Russ. I'm working on it!

[Lost Dog]

Originally Posted by Victoria

So, it's not supposed to be an explosive, or rapid movement? Or does he move slowly because of the heavy weight?

That was one Tabata interval.

[Egham]

Treadmill intervals -

3 min warm-up

60 sec 10.0 mph
60 sec 7.0 mph

repeated 6 times

5 min cool-down


Flexibility work

[stingo]

Nice runs - I've got a lot more training to do.

[L'ilJ]

That's really fast! The fastest I can go on a treadmill is 8mph, but maybe that's cuz I've got short legs. Nice run at any rate.