T Nation

Future Psychiatrist Log


#1

Average student of medicine, future psychiatrist

  • 25 yo
  • 85 kilos
  • 170 cm
  • i want to get lean and strong
  • equipment: 24, 20, 12 kg bells, jump rope, bands, trx, gymnastic rings, foam roller
  • i train at 6 am at home and use dan john’s principles
  • 10 000 steps/day

Future Psychiatrist log
#3

27.2.18
jump rope 5 minutes, agile 8
hspu negative 3x1 + band pull aparts 3x15
kb clean and press 1-2-3-1-2-3-1-2-3 [20] emom
kb swing 10x10 [24] + push ups 10-9-8-7-6-5-4-3-2-1 emom


#4

5.3.18
5 min jump rope, agile 8
kb clean and press 1-2-3-1-2-3-1-2-3 [20] emom + chins 3-2-1-3-2-1-3-2-1 emom
kb swing 5x15 [24] + goblet 5-4-3-2-1 [24] + push ups 5-4-3-2-1


#5

6.3.18
Yoga 20 min


#6

7.3.18
5 min jump rope, warm up (foam rollers, downward dog, goblets…)
kb fsq 1-2-3-1-2-3-1-2-3 [20+24]
kb swing 10x10 [24] + kb goblet squat 10-9-8-7-6-5-4-3-2-1 [24] + push up 10-9-8-7-6-5-4-3-2-1


#7

8.3.18
chin ups 5 ladders 3-2-1
kb swing 15-15-15-15-15 [24] + kb goblet squat 5-4-3-2-1 [24] + push up 5-4-3-2-1


#8

10.3.18

  • naked tgu 5 minutes
  • foam roller + mobility 10 minutes
  • hip hinge drills + prying goblet squats
  • kb swing 15-15-15-15-15 [24] + kb goblet squat 5-4-3-2-1 [24] + push up 5-4-3-2-1
  • suitcase carry 10 minutes

#9

12.3.18

  • naked tgu 5 minutes
  • foam roller + mobility 10 minutes
  • hip hinge drills + prying goblet squats 5 minutes
  • kb swing 15-15-15-15-15 [24] + kb goblet squat 5-4-3-2-1 [24] + push up 5-4-3-2-1
  • suitcase carry 10 minutes

#10

13.3.18

  • naked tgu 5 minutes
  • foam roller + mobility 10 minutes
  • hip hinge drills + goblets
  • kb swing 15-15-15-15-15 [24] + kb goblet squat 5-4-3-2-1 [24] + push up 5-4-3-2-1
  • tgu 2x1 [12]
  • Sparrow Hawk: kb goblet squat 8-7-6-5-4-3-2-1 [24] + left/right hand suitcase carry [24]

#11

15.3.18

  • naked tgu 5 minutes
  • foam roller + mobility 10 minutes
  • hip hinge drills + goblets
  • kb swing 15-15-15-15-15 [24] + kb goblet squat 5-4-3-2-1 [24] + push up 5-4-3-2-1
  • tgu 3x1 [12]
  • left/right handsuitcase carry 10 minutes [24]

#12

17.3.18

  • naked tgu 5 minutes
  • foam roller + mobility 10 minutes
  • hip hinge drills + goblets
  • kb swing 15-15-15-15-15 [24] + kb goblet squat 5-4-3-2-1 [24] + push up 5-4-3-2-1
  • tgu 3x1 [12]
  • Sparrow Hawk: kb goblet squat 8-7-6-5-4-3-2-1 [24] + left/right hand suitcase carry [24]

#13

19.3.18

  • naked tgu 5 minutes
  • foam roller + mobility 10 minutes
  • hip hinge drills + prying goblets
  • kb swing 15-15-15-15-15 [24] + goblets 5-4-3-2-1 [24] - 5-4-3-2-1
  • tgu 3x1 [12]
  • Sparrow Hawk: goblets 8-7-6-5-4-3-2-1 [24] + left /right hand suitcase carry [24]

#14

20.3.18

  • naked tgu 5 minutes
  • foam roller + mobility 10 minutes
  • hip hinge drills + prying goblets
  • kb swing 15-15-15-15-15 [24] + goblets 5-4-3-2-1 [24] - 5-4-3-2-1
  • tgu 3x1 [12]
  • Farmer’s Walk 5 minutes [20+24]

#15

21.3.18
Tapping rate test: 75


#16

22.3.18
Bodyweight: 83 kg
Tapping rate test: 75/10 sec

  • naked tgu 5 minutes
  • foam roller + mobility + hip hinge drills + prying goblet squats 10 minutes
  • Kb swing 10x10 [24] + Push up 10-9-8-7-6-5-4-3-2-1
  • tgu 3x1 [12]
  • Sparrow Hawk: goblets 8-7-6-5-4-3-2-1 [24] + suitcase cary [24]

#17

24.3.18

Bodyweight: 84,3 kg
Tapping rate test: 76/10 sec

  • naked tgu 5 minutes
  • foam roller + mobility + hip hinge drills + prying goblets
    10 minutes
  • kb swing 15-15-15-15-15 [24] + goblets 5-4-3-2-1 [24] - 5-4-3-2-1
  • tgu 3x1 [12]
  • Farmer’s Walk 5 minutes [20+24]

#18

26.3.18

Bodyweight: 83,5 kg

  • Naked TGU 5 minutes
  • Foam roller, mobility, hip hinge drills, prying goblets 15 minutes
  • KB Swing 15-15-15-15-15 [24] + Goblets 5-4-3-2-1 [24] + Push ups 5-4-3-2-1
  • TGU 3x1 [12]
  • Suitcase Carry [24] 5 minutes

#19

27.3.18

  • Naked TGU 5 minutes
  • Foam roller, Mobility, Hip hinge drills, Goblets 15 minutes
  • 1-Arm KB Press 1-2-3-1-2-3-1-2-3 [20]
  • KB Swing 15-35-15-35 [20] + TGU 4x1 [12]

#20

3.4.18

  • Naked TGU 5 minutes
  • Foam roller, Mobility, Hip hinge drills, Goblets 15 minutes
  • 1-Arm KB Press 3x 1-2-3 [20] + Chins 3x 3-2-1
  • KB Swing 3x 15-35 [20] + TGU 3x1 [12]

#21

4.4.18

  • Naked TGU 5 minutes
  • Mobility 15 minutes
  • KB FSQ 3x 1-2-3 [20]
  • KB Swing 3x 15-35 [20] + TGU 3x1 [12]
  • Rack walk 5x30 sec + Farmer’s Walk 5x30 sec + Rest 1 minute [2x20]