40-DAY REDUX

[^toby^]

So I had a long break: sickness, 3 weeks of traveling and more sickness. Did some push up at my East Village apartment and a humbling Body Blast class at TRX headquarter though.

2011/07/25 MON

(Superset to save time, 1.5-3mins break in between)

1)Barbell Shoulder Press
23.5 x5, 28.5 x5, 33.5 2x5 1x4

2)Kettlebell single arm row
16KG 5x5

Barbell Deadlift (mixed grip) (5mins break)
70.4 x5 87.9 x5 105.4 x0 (can't even do a single)


2011/07/29 FRI
No time to workout, so just a do a quick one with my 16KG Kettlebell

Left arm Clean & Press x1.
Right arm Clean & Press x1.
Chin Up x1.
Left arm Clean & Press x2.
Right arm Clean & Press x2.
Chin Up x2.
Left arm Clean & Press L x3.
Right arm Clean & Press L x3.
Chin Up x3

3 round with 5mins breaks... missed some reps on the last round.

Some 1 leg squat, some 1 leg jump squat with TRX to help with balance

KB Swings 3x15ish

2011/08/02 TUE

(Superset to save time, 1.5-3mins break in between)

1)Barbell Shoulder Press
23.5 x5, 28.5 x5, 33.5 3x5

2)TRX row
5 x random reps

Barbell Deadlift (mixed grip) (5mins break)
65.4 x5 81.4 x5 97.9 3x5

2011/08/05 FRI

(Superset to save time, 1.5-3mins break in between)

1)Barbell Shoulder Press
23.5 x5, 28.5 x5, 35 2x5 1x3

2)Chin Up
BW 4x3

Barbell Deadlift (mixed grip) (5mins break)
66.4 x5 83.9 x5 100.4 3x5


2011/08/05 FRI

(Superset to save time, 1.5-3mins break in between)

1)Barbell Shoulder Press
23.5 x5, 28.5 x5, 35 3x5

2)TRX row
5 x random reps (single arm/two arms..etc)

Barbell Deadlift (mixed grip) (5mins break)
68.9 x5 85.4 x5 102.9 3x5

[^toby^]

Woah, time flies.
Anyway, I haven't been working out and pratise Kung Fu for a very very long time, due to health and other shit.

Inspired by Dan John and the Dan John Q and A regulars, I am going to (mainly)

focus on Swings, Getups, Goblet Squats, Pushups for 30 days with a day off b/w workout.

Will add on TRX stuff and farmer walk when it is appropriate

17/12/2011 SAT **01**
Soundtrack: KRS-One & True Master - Meta-Historial

getup (2KG Clubbell)
1/1

(Chin up, Goblet squat, 1min break, repeat)

chin up
2x3, 2x2 10

goblet squat (16KG KB)
3x7 21

(Push up, Swing, 1min break, repeat)

Push up
1x6 1x5 2x6 23

Swing (16KG KB)
4x12 48

I thought I was taking it easy but my whole body is very sore today (sunday).

19/12/2011 MON **02**

Soundtrack: M83, The Jesus And Mary Chain, Nicki Minaj and some DJ Premier stuff

getup (2KG Clubbell)
1/1

(Chin up, Goblet squat, 1min break, repeat)

chin up
2 1 1 1 (5)

(Push Up) <- did it by accident
(5)

goblet squat (16KG KB)
8 8 8 8 (32)

( Swing,Push up, 1min break, repeat)

Swing (16KG KB)
13 13 13 13 13 (65)

Push up
5 5 5 4 (24)

Get Up and Chin Up were worse than saturday.
Learning not to train to failure.

21/12/2011 WED **03**

Soundtrack: Misc Hip Hop

getup (shoes)
1/1

(TRX Row, Goblet squat, 1min break, repeat)

TRX Row
8 8 (two arms) 5L/5R 5L/5R (single arm) (16; 10/10)

goblet squat (16KG KB)
8 7 6 5 (26)

( Swing,Push up, 1min break, repeat)

Swing (16KG KB)
15 15 15 15 15 (75)

Push up
5 4 4 3 2 (18)

22/12/2011 THU **04**

Soundtrack: Total Control - Henge Beat

Getup (shoes)
1/1

(chin up, Goblet squat, 1min break, repeat)

chin up
2 2 1 (5)

goblet squat (16KG KB)
8 7 7 (22)

( Swing,Push up, 1min break, repeat)

Swing (16KG KB)
15 15 15 15 15 (75)

Push up
5 4 3 2 8 (22)

Going to see football tomorrow, so I do it today instead.
Having problems with my get up. The "long leg" kept raising and I can't "get up"
without doing a semi-sit up.
Chin Up is pretty bad still. I could do must more before the break of two long months.

24/12/2011 SAT **05**

Getup to Hip High (shoes)
2/2

(chin up, Goblet squat, 1min break, repeat)

chin up
2 2 2

goblet squat (16KG KB)
8 8 7

( Swing,Push up, 1min break, repeat)

Swing (16KG KB)
15 15 15 15 15

Push up
5 5 4 3 4

Great off day yesterday at the Melbourne A-League derby. Melbourne Heart, the team I go for, was doing really well.
Try to focus on the bottom section of the Get Up.

26/12/2011 MON **06**
Soundtrack: Curtis Mayfield

getup to hip high (shoes)

(TRX row, front squat, 1min break, repeat)

TRX row
5L/5R 5L/5R 5L/5R (15L/15R)

front squat (27.5KG barbell)
8 7 6 (21)

(swing, push up, 1min break, repeat)

swing (16KG KB)
15 16 8L/8R 9L/9R 18 (83)

Push up
5 6 5 4 4 (24)

Kind of "nail it" with the step one of the get up. Will will using shoes until I
actually "nail it".
Did TRX Row instead of chin up every now and then to give my traps a rest.
Try to do at least 80 swings per work out

[^toby^]

28/12/2011 **07**
Soundtrack: Katy B - On A Mission

stretching

getup to hip high (shoes)
2/2

(chin up, front squat, 1min break, repeat)

chin up
2 2 1 (5)

goblet squat (16KG KB)
7 7 7 (21)


(swing, push up, 1min break, repeat)

swing (16KG KB)
20 18 16 16 9L/9R (88)

Push up
8 6 5 4 4 (27)

Suitcase Carries (16KG KB)
Around 200 metres per hand

TRX Facepull/stretching

Try to do at least 80 Swings and 20 push ups per workout.
Keep focus on the bottom half of the get up.


FRI 30/12/2011 **08**

stretching

getup to hip high (shoes)
2/2

(pull up, front squat, 1min break, repeat)

pull up
1 1 F (2)

goblet squat (16KG KB)
7 7 7 (21)


(swing, push up, 1min break, repeat)

swing (16KG KB)
20 17 17 18 18 (90)

Push up
5 4 5 4 4 (22)

stretching / laying on my half pole foam "non" roller.

Still have stiff/sore neck issue. Kind of worried me because I had a fusion on

my C5/c6 March last year. Do pull up instead as there is less neck/traps

involvement.
Some a-ha moment with my squat and get up.

[^toby^]

SUN 01/01/2012 **09**
soundtrack: Dean & Britta - L'Avventura

getup to hip high (2KG Clubbell)
2/2

(pull up, goblet squat, 1min break, repeat)

pull up
1 1 F (2)

goblet squat (16KG KB)
8 7 7 (22)

(swing, push up, 45secs break, repeat)

swing (16KG KB)
L9/R9 L9/R9 16 16 16 (84)

Push up
6 5 5 4 4 (24)

stretching/laying on my half pole foam "non" roller.

TUE 03/01/2012 **10**
soundtrack: Dimmer - There My Dear

getup to hip high (2KG Clubbell)
1/1

get up bottom position (16KG KB)
-feel a bit risky and has dangers written all over it.

(pull up, front squat, 1min break, repeat)

pull up
1 1 1 (3)

front squat (32.5KG barbell)
7 7 6 (20)

(swing, push up, 45secs break, repeat)

swing (16KG KB)
16 16 16 16 16 (80)

Push up
5 5 5 5 5 (25)

didn't sleep well last night, just to punch the clock.
not bad though. hit the baseline and try to avoid lazy reps.
I have done 1/3 already!

[^toby^]

05/01/2012 **11**
soundtrack: Pete Rock - PeteStrumentals

getup to hip high (2KG Clubbell)
2/2

(pull up, front squat, 1min break, repeat)

pull up
1 1 1

front squat (32.5KG barbell)
5 5 4

(swing, push up, 45secs-1min break, repeat)

swing (16KG KB)
16 16 16 16 16 (80)

Push up
5 5 5 5 5 (25)

back and shoulders/neck Somatics drills (from Martha Peterson's Youtube video)
walk to supermarket and carry two big bags of shopping back. 800m each way.

working on keeping everything in good form.

SAT 7/01/2012 **12**
soundtrack: Ghostface Killah - Ironman

getup to hip high (2KG Clubbell)
2/2

(pull up, front squat, 1min break, repeat)

pull up
1 1 1 (3)

goblet squat (16KG KB)
10 8 8 (26)

(swing, push up, 45secs break, repeat)

swing (16KG KB)
16 16 16 16 16 16 (96)

Push up
5 6 5 5 5 5 (31)

stretching/Side Bend/The Washrag

I was very tired today and workout after a afternoon nap. Felt like I want to puke and having a heart attack.
Added one more round of swing/push up. I felt like I can do more in a workout but not more reps in a round, so I add a round.
3 more workouts to the halfway mark. I decided that if I can't finish all the workout, I will donate $150 to Liberal Party of Australia, the political party that I loathe.

[^toby^]

MON 09/01/2012 **13**
soundtrack:Teeth & Tongue - Tambourine

(batwings, goblet squat, 1min break, repeat)

one arm batwings (16KG KB)
4/4 4/4 (8/8)

goblet squat (16KG KB)
10 8 (18)


getup to hip high (16KG KB)
L: 1 / R: F

(swing, push up, 45secs break, repeat)

swing (16KG KB)
17 17 17 17 17 17

Push up
5 5 5 5 5 5

walk to supermarket for shopping and back (800m each way)
stretching/Side Bend/The Washrag

Wiped down the outdoor bench (from hard rubbish) to do some batwings. 1 arm at a time because I only have one KB. Much harder than I thought it would be. Also, the bench smelt like cat pee.
Try to do the get up with a 16KG KB to "test the water". Pretty risky. Won't do it again.
The Swing/Push Up make me want to puke.
Will do a easy workout on Wednesday.


TUE 10/01/2012
Wing Chun



WED 11/01/2012 **14**
soundtrack:

getup to hip high (2KG Clubbell)
2/2

(TRX Row, goblet squat, 1min break, repeat)

TRXRow
4/4 4/4 (1 arm) 10 (2 arms)

goblet squat (16KG KB)
9 8 8

(swing on the minute, push up, jog on the spot, repeat)

swing (16KG KB)
16 16 16 16 16 11 (91)

Push up
5 5 5 5 5 3 (28)

1 arm rack walk and suitcase walk in the front yard (16KG KB)
110M in total (change hand)

Bicep Curls (22.5 barbell)
3x5

stretching/ Somatic stuff

Will work on Row for 3 more workouts
Start using interval timer for Siwng/Push Up sets. For some reasons it felt easier with less rest. WTF?

[^toby^]

FRI 13/01/2012 **15**
soundtrack:Juliana Hatfield - Made in China

getup to hip high : (2KG Clubbell) 1/1 (5KG plate) 1/1

(TRX Row, goblet squat, 1min break, repeat)
TRX Row 4/4 8/8 6/6 (18/18)
goblet squat(16KG KB) 10 8 (18)

(swing on the minute, push up, jog on the spot, repeat)
swing (16KG KB) 20 14 14 14 12 10 (84)
Push up 5 5 5 5 5 4 (29)

stretching/ Somatic stuff
bike ride

Punched the clock. I am half way there!!!!
New log format!

[Talyn]

I decided that if I can't finish all the workout, I will donate $150 to Liberal Party of Australia

Solid motivational tool there.

Keep it going, so the scum don't get your hard-earned.

[^toby^]

SAT 14/01/2012
Barbell Bicep Curls (27.5KG) 3x3

SUN AM 15/01/2012 **16**
soundtrack:Kanye West - My Beautiful Dark Twisted Fantasy

getup to hip high : (5KG plate) 1/1

(1 arm TRX Row, goblet squat, 1min break, repeat)
1 arm TRX Row(with 10sec hold) 3/3 3/3 (6/6)
goblet squat(16KG KB) 9 7 (16)

(swing on the minute, push up, jog on the spot, repeat)
swing (16KG KB) 16 16 16 16 16 12 (92)
Push up 6 5 5 6 5 6 (33)

stretching
THe start of 2nd half!!!
Next week will be busy but I won't miss a work out!

[^toby^]

MON AM 16/01/2012 **17**
soundtrack: P J Harvey - Is This Desire?

getup to hip high : (5KG plate) 1/1

(1 arm TRX Row, KB front squat, 1min break, repeat)
1 arm TRX Row(with 10sec hold) 4/4 4/4 (8/8)
goblet squat(16KG KB L only) 6 6 (12)

(swing on the minute, push up, jog on the spot, repeat)
swing (16KG KB) 16 16 16 16 16 11 (91)
Push up 6 6 6 6 6 (30)

Suitcase Walk (16KG KB) total 220m each hand

Barbell Bicep Curls (27.5KG) 3x3

I am going back to Hong Kong to visit my family for two weeks in 6th Feb, so I have less than 20 days left to do 13 workouts. I guess I have to do a workout almost every day to finish it up now!

[^toby^]

TUE 17/01/2012 **18**
soundtrack: My Bloody Valentine - Isn't Anything

(1 arm TRX Row, goblet squat, 1min break, repeat)
1 arm TRX Row (with 10sec hold) 4/4 4/4 (8/8)
goblet squat (16KG KB) 7 7 (14)

getup to hip high (5KG plate) 3/3

(swing on the minute, push up, jog on the spot, repeat)
Swing 16 16 16 16 15 13 (92)
Push Up 6 6 6 5 4 3 (30)

Barbell Bicep Curls (27.5KG) 3x3

stretching

Tried to do more get up to hip high.
Took it easy because I have been working out 3 days in a row. Won't be able to work out on Wed and Thu.
Try to keep doing 3 triples of not-too-hard barbell curls every workout and add weight when it is pretty easy.

[^toby^]

9:32 PM 19/01/2012 **19**
soundtrack: DFA RECORDS - PARADE OF HITS

(1 arm TRX Row, goblet squat, 1min break, repeat)
1 arm TRX Row (with 10sec hold) 4/4 4/4 (8/8)
goblet squat (16KG KB) 7 7 (14)

getup to hip high (7.5KG plate) 1/1

(swing on the minute, push up, jog on the spot, repeat)
Swing 16 16 16 16 16 14 (94)
Push Up 6 6 6 6 6 2 (32)

Barbell Bicep Curls (27.5KG) 3x4

stretching

No time to work out, so do a quick one after dinner.
Get up with a heavier plate. Feel nice.
Got Martha Peterson's book in the mail last night!

11:47 PM 21/01/2012 **20**
soundtrack: Benoit & Sergio - Boy Trouble

(1 arm TRX Row, KB front squat, 1min break, repeat)
1 arm TRX Row (with 10sec hold) 4/4 4/4 (8/8)
KB front squat (R only, 16KG KB) 5 5 (10)

getup to hip high (7.5KG plate) 2/2

(swing on the minute, push up, jog on the spot, repeat)
Swing 17 17 17 17 17 16 (101)
Push Up 7 7 7 7 7 7 (42)

Barbell Bicep Curls (27.5KG) 3x4

Forms getting worse.
10 work out to go, need to do them in 14 days.

[^toby^]

SUN 22/01/2012 **21**
soundtrack: Bjork - Homogenic

(1 arm TRX Row, goblet squat, 1min break, repeat)
1 arm TRX Row (deeper angle than before, with 10sec hold) 3/3 3/3 (6/6)
goblet squat (pause and stretch at bottom, 16KG KB) 4/5 (9)

getup to hip high (5KG plate) 4/4

(swing on the minute, push up, jog on the spot, repeat)
Swing 17 17 17 17 17 15 (100)
Push Up 7 7 7 7 7 3 (38)

Suitcase Walk (16KG KB) total 160m each hand

stretching

9 more workouts to go!

6:15 PM 23/01/2012

MON 22/01/2012 **22**
soundtrack: Pulp - Countdown

(1 arm TRX Row, goblet squat, 1min break, repeat)
1 arm TRX Row (deeper angle than before, with 10sec hold) 2/2 2/2 (4/4)
goblet squat (pause and stretch at bottom, 16KG KB) 7 7 (14)

getup to hip high (7.5KG plate) 2/2

(swing on the minute, push up, jog on the spot, repeat)
Swing 16 16 16 16 16 16 (96)
Push Up 7 7 6 6 6 6 (38)

Barbell Bicep Curls (30KG) 3x3 (1min break)

[^toby^]

WED 25/01/2012 **23**
soundtrack: The Stooges - Fun House

getup to hip high (7.5KG plate) 2/2

(1 arm TRX Row, goblet squat, 1min break, repeat)
1 arm TRX Row (deeper angle than before, with 10sec hold) 3/3 3/3 (6/6)
goblet squat (pause and stretch at bottom, 16KG KB) 5 5 (10)

(swing on the minute, push up, jog on the spot, repeat)
Swing 17 17 17 16 15 14 (96)
Push Up 7 7 7 6 6 5 (38)

single waiter Walk(16KG KB) 12m twice each side
single farmer walk(16KG KB) 12m twice each side

stretching/ Somatic stuff

Overhead lockout is my weakness, especially with kettlebell. Need to spend more time on it.


THU 26/01/2012 **24**
soundtrack: New Order - Power, Corruption and Lies

(1 arm TRX Row, goblet squat, 1min break, repeat)
1 arm TRX Row (with 10sec hold) 4/4 4/4 (8/8)
goblet squat + Overhead Squat (16KG KB/Broomstick) 5+2 5+2 (10+4)

getup to hip high (7.5KG plate) 2/2

(swing on the minute, push up, jog on the spot, repeat)
Swing 18 16 16 16 16 16 (98)
Push Up 6 6 6 6 6 6 (36)

Barbell Bicep Curls (30KG) 3 4 2 (1min break)

stretching

Focused on loading my hamstrings and squeezing my hip on every single swing.


FRI 27/01/2012 **25**
soundtrack: Kanye West & Jay-Z - Watch The Throne


(1 arm TRX Row, goblet squat, 1min break, repeat)
1 arm TRX Row (with 10sec hold) 4/4 4/4 (8/8)
goblet squat + Overhead Squat (16KG KB/Broomstick) 5+2 5+2 (10+4)

getup to hip high (7.5KG plate) 2/2

(swing on the minute, push up, jog on the spot, repeat)
Swing 18 17 17 16 16 16 (90)
Push Up 6 6 6 6 6 6 (36)

3 workouts in a row, tired. Day off tomorrow?

[gabrielxxx]

Wow, good luck with your recovery man, nice to see all this determination.