2013-01-19 Sat.: Reg
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
4 Pullups
90 min walk
Foam Rolling
3775 kcal
193,9 g Fat
228,3 g Carbs
284,3 g Protein
2013-01-20 Sun.: Reg
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
105 min walk
Foam Rolling
3321 kcal
188,2 g Fat
187,2 g Carbs
222,5 g Protein
2013-01-21 Mon.: Push/ Pull, Abs
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
Glute ABC (weighted) - 1 x
Squats (BW): 3
KB swings 12 kg: 100
KB swings 16 kg: 30
Sumo DL - High Pull 2 x 12.2 kg: 4/4/5
Suitcase DL 12 kg: 6/6
Suitcase DL 16 kg: 4
Spiderman Pushups: 4/4/4
Plank Walkups: 4/5/5
Kettlebell Crunch 16 kg: 11/12/12
Bridge: 10/10/10
Pretty stuffed with the lifts and swings, the pushing was therefore slightly limited, I assume.
Furthermore I plan to follow a slightly altered schedule for the outdoor pull/ push session (Monday’s 2nd part). Weighted pull-ups instead of side to side pull-ups and a GTG-like approach for the Free Hanging Rows. More 2/2/2/2/2/2 than 4/4/4 or the like.
6 Pullups
Pullups + 5 kg: 3/3/3/1
assisted one arm incline pushups: 12/12/12
Hanging Knee raises: 10/10
Free hanging Rows: 2/2/2/2/2/2
BW Curl: 6
100 Rope jumps
6 min track run
95 min walk
Foam Rolling
4079 kcal
206,7 g Fat
310,1 g Carbs
241,8 g Protein
Today a little bit shy under my target weight of 75.5 after one week without any significant change, but the scale “e capricciosa” and it takes a few more weighing session, to establish a trend.
A minor tweak yesterday: I guess the weighted pullups are more fruitful in the long run towards the muscle up than the side to side ones.
AND I guess the long stroller walks are hindering my running mileage atm.
BUT that is no biggie, because I have more fun with my track runs, see more improvement on form and my rope skipping skills are getting better. And on a side note, it seems my muscle knots are finally loosing up.
It’s all about re-evaluating.
A minor tweak yesterday: I guess the weighted pullups are more fruitful in the long run towards the muscle up than the side to side ones.
AND I guess the long stroller walks are hindering my running mileage atm.
BUT that is no biggie, because I have more fun with my track runs, see more improvement on form and my rope skipping skills are getting better. And on a side note, it seems my muscle knots are finally loosing up.
It’s all about re-evaluating.
2013-01-22 Tue.: Loaded Carries
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
Glute ABC (weighted) - 1 x
Squats (BW): 6
Carries indoor:
Suitcase 18 kg: 12 times up and down the corridor
Waiter 18 kg: 10 times
Farmer 36 kg: 4 times
Fussschaukel: 14/14/14
Knee-Ups: 12/12/12
Crawls - legs dragging: 4 times
aka plank walks
KB swings 12 kg: 100
10 Pullups
100 Rope jumps
6 min run on track
135 min walk
Foam Rolling
Hot bath with epsoms - whether they work or not, was good. Found some collecting dust and just used them.
3977 kcal
214,6 g Fat
270,7 g Carbs
236,3 g Protein
Actually I had so much fun with todays lifting session, that I considered two lifting sessions per week, sacrificing one push/ pull. So. maybe:
Mo.: Push/ Pull, Abs (slightly altered)
Tue.: DLs (Sumo-High Pull, Suitcase, Corkscrew), KB-Swings
Wed.: Loaded Carries
Thu.: Triceps, Shoulders (slightly altered)
Fri.: DLs (SLDL,Sumo), Squats, KB-Swings
Sat. & Sun.: Reg.
What do you think? I consider it worthwhile, because that could rest my Triceps and Shoulders a bit, while beefing up my legs, what is greatly appreciated. I don’t think the load ist too much, with two days in between minimum. I might give this a try with the new cycle.
2013-01-23 Wed.: Squats, DLs, Swings
mobility
Foot gymnastics
Kneading tennis ball 100 times left/ right
Glute ABC (weighted) - 2 x
Squats (BW): 9
200 KB swings 16 kg
50 Equators 16 kg
ordered a 20 kg one today 
SLRDL off Box 8 kg: 4/4/4
Goblet Squats
12 kg: 8/8
16 kg: 6/6
18 kg: 6/6
Sumo DL
18 kg: 8/8
36 kg: 4/4/4
18 kg: 8/8
2 Pullups
115 min walk
Foam Rolling
4046 kcal
208,8 g Fat
233,8 g Carbs
308,6 g Protein
2013-01-24 Thu.: Push/ Pull, Abs
mobility
Foot gymnastics
Hammer Tilt, ran out of tennis balls: 6/6/6
Glute ABC (weighted) - 1 x
Squats (BW): 2
50 KB swings 16 kg
Atlas Pushups: 8/8/8/10
Kettlebell Floor Press 16 kg: 3/3/3
DB-Rows 22 kg: 7/6/6
Renegade Rows 16 kg: 4/4/4
C-Curl 16 kg: 4/4/5
Bicycles with weight: 5/5/5
Bridges: 10/10/10
12 Pullups
Hanging Knee raises: 10/10
100 Rope jumps
6 min track work
100 min walk
Foam Rolling
4273 kcal
228,5 g Fat
265,9 g Carbs
264 g Protein
Just popping in to say hello. If I recall correctly, you were sticking to 8 or 12kb KBs in your last log. Nice to see you move to the 16kg here. 
[quote]KBgal wrote:
Just popping in to say hello. If I recall correctly, you were sticking to 8 or 12kb KBs in your last log. Nice to see you move to the 16kg here.
[/quote]
You’re correct. And hello in this not so quite new year.
In dez. I grinded almost daily with the KB-swings. On the 31th arrived the 16 kg and I did my first swings with it. The equators are still quite hard. BUT since I produced 200 repsin total and sets with up to 20 reps with the 16 kg, I just purchased a 20 kg as a reward.
You have to keep in mind, that when I started with the 8 kg, I was 7 - 8 kgs lighter myself.
Having said that and I appreciate your comment:
2013-01-18 Fri.: Triceps, Shoulders
mobility
Foot gymnastics
Hammer Tilt, ran out of tennis balls: 6/6/6
Grip Antagonist with rubber band: 20/20/20
Glute ABC (weighted): 1 x
Squats (BW): 4
100 KB swings 16 kg - what once was beyond imagination, now as a byproduct
Lateral side raises 2 x 9 kg: 8/8/9
Dips: 10/10/10/12
Frog Pushups: 8/8/12
Strict Press kneeling (one handed) 9 kg: 5/5/5
Shrugs 2 x 18 kg: 10/10/12
Rev. Fly 2 x 9 kg: 8/8/8
Swimmers 2 x 9 kg: 5/5/6
took the 9 kg Dumbbells throughout the training without changing plates
Foam Rolling
8 Pullups
100 Rope jumps
7 min track work (snow and ice)
105 min walk
4405 kcal
237,7 g Fat
271,9 g Carbs
272,3 g Protein
2013-01-26 Sat.: Reg
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 40 x
2 Squats
6 Pullups
130 min walk
Foam Rolling
4111 kcal
212,7 g Fat
295,9 g Carbs
244,1 g Protein
2013-01-27 Sun.: Reg
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 24 x
Hammer Tilt: 6 x
2 Pullups
120 min walk (Geocaching trip)
Foam Rolling
3687 kcal
210,8 g Fat
225,2 g Carbs
215,8 g Protein
2013-01-28 Mon.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 6 x
Glute ABC (weighted) - 1 x
Squats (BW): 7
KB swings 16 kg: 100
KB swings 20 kg: 15
Sumo DL - High Pull 2 x 12.2 kg: 5/5/5
Suitcase DL 16 kg: 4/6/6
Spiderman Pushups: 4/4/4
Plank Walkups: 4/4/4
Kettlebell Crunch 16 kg: 13/12/12
Bridge: 10/10/10
Then I had to improvise, because I stayed at home, looking after the fraggle. Usually, I’m outdoors at the bars and the track att.
Rows with 20 kg Kettlebell: 6/6/6/6
Asymmetric Pushup on Step: 4/4/4
Renegade Rows 16 kg: 4/4/5
TGUs with 4 kg: 2 (left/right)
TGUs with 6 kg: 1 (left/right)
4 Pullups
Pullups + 6 kg: 3/3/3/3
90 min walk
No run, no rope skipping, no track, but trail run tomorrow morning after a visit at my kinesiologist. It’s slippery tonight, so no unnecessary risks. Better early to bed.
Foam Rolling
3420 kcal
164,9 g Fat
250,8 g Carbs
233,5 g Protein
Today btw. 74.6 kg, so if I don’t count that spike BEFORE eating a lot and assume 73.3 kg as a starting point instead of 74.1, it’s a good kg gain. I feel a lot more grounded, stable (and flexible nonetheless - thanks mobility), stronger but also slightly fatter and bloated. I’m tired, so that’s the short recap for the moment.
Recap on the two last weeks of bulking
Intake before: 3,300 - 3,700 kcal/ day
During bulking: 3,700 - 4,400 kcal/ day
Starting weight: 74.1 kg
End weight: 74,6 kg
Gain: fluctuations leveled out: ca. 1 kg (I like to believe that)
No other measurements taken. Trousers still fit, the calves seem thicker tho.
Eats: More than usual. Nuts, dairy, seeds, grains, pasta, milk, beef, chicken, pork, fish, legumes, fruit, salad, oils, fibers, eggs, etc. Just a bit more from everything. Didn’t worry too much about carbs, so ate just a tad bit more of them. Quinoa, amaranth, rice, couscous, oats, whole wheat pasta and a bit of plain pasta.
Supplements: Brewers yeast, Mg and zinc
Usually a day was like this:
200 g cottage cheese in the early morning
after 6 - 9 hrs of sleep, depending on day and bedtime
6 g chocolate as a day starter
(every day my little sweetie in the morning)
coffee
mobility
breakfast:
20 g almonds
20 sunflower seed
20 g pumpkin seed
50 g flax seed
1 carrot
1 Apple
10 g raisins
230 g cottage cheese
maybe 500 ml 2.7 % or 3.9 % fat milk
Workout in the morning, usually for one hour, strength with mobility between sets
A shake with:
20 g pumpkin seed
1 Banana
1 tbs Peanut butter
250 Milk (2.7 - 3.9 % fat)
along with that
Lunch:
Usually some meat, veggies and carbs
A short nap
Long walk with stroller
1 Banana
1 Avocado
310 g Quark
Dinner:
Great Salad with some times Couscous, Feta, Mozzarella or cottage cheese, red beets, and maybe 1/2 Avocado.
rope skipping and track work
foam rolling
Before bed:
200 g Cottage Cheese or
310 g Quark with
1 tsp organic cocoa powder
1 Tbs pumpkin seed oil
1 Tbs Maple sirup
2 Tbs wheat bran
about 5 L water in total
Yes, I was able to fit all that in, while shopping for groceries, writing, cooking for the family, babysitting, being social, helping with the homework, cleaning up, etc. I’m a housewife, mind you!
I felt pretty good and full of energy, slightly bloated and fat in the evening, great in the morning. I had the impression of having more water deposed in my tissue in the evening, than in the morning. Digestion was no problem at all.
I’m feeling more robust right now. My legs, while still not rid of muscle knots, haven’t been that great for a long time. Actually I believe, I’m quite close to finally getting rid of them.
Mobility worked like a charm. My forearms feel stronger, my lifts have been better and maybe my obliques are stronger as well.
Since Monday, I’m eating like before bulking, maybe a little bit less. No withdrawal symptoms, aka hunger, bad temper or such. Munching was challenging and fun at the same time. Eating less is not bad at all and a bit less stressful.
2013-01-29 Tue.: Loaded Carries
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 6 x
Glute ABC (weighted) - 1 x
Squats (BW): 3
22 min run track/road (4 km)
Carries indoor:
Suitcase 20 kg: 4 times up and down the corridor
Waiter 20 kg: 2 times
Waiter 16 kg: 2 times
Farmer 40 kg: 2 times
Fussschaukel: 12/12/12
Knee-Ups: 10/10/10
Crawls - legs dragging: 4 times
aka plank walks
KB swings 6 kg: 100
6 Pullups
100 Rope jumps
135 min walk
The increased weight on the carries seemed taxing. Had NST at the Kinesiologist today, so no Foam Rolling for the next few days.
3110 kcal
137,4 g Fat
260 g Carbs
207,2 g Protein
2013-01-30 Wed.: Squats, DLs, Swings
mobility - really loosening up now
Foot gymnastics - seeing some good progress here as well
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 6 x
Glute ABC (weighted) - 1 x
Squats (BW): 8
100 KB swings 16 kg
30 KB swings 20 kg
100 Equators 12 kg
SLRDL off Box 8 kg: 5/5/5
Goblet Squats
12 kg: 8/8
16 kg: 6/6
20 kg: 3/4
Sumo DL
20 kg: 6/6
36 kg: 4/4/4
20 kg: 8/8
160 min walk
3774 kcal
203,2 g Fat
252,8 g Carbs
230,1 g Protein
seems quite high, but still lower than last week, the hiking burned a lot
2013-01-31 Thu.: Push/ Pull, Abs
mobility
Foot gymnastics
Spring Gripper: COC Trainer, 100 lbs: 30 x
Hammer Tilt: 6 x
Glute ABC (weighted) - 1 x
Squats (BW): 3
50 KB swings 2 x 8 kg
50 KB swings 16 kg
Atlas Pushups: 8/8/8/10
Kettlebell Floor Press 16 kg: 3/3/3
DB-Rows 22 kg:5/5/5
Renegade Rows 16 kg: 5/5/6
C-Curl 16 kg: 3/4/4
Bicycles with weight: 5/5/5
Bridges: 10/10/10/10
10 Pullups
Hanging Knee raises: 10/10
100 Rope jumps
5 min track work
85 min walk
Foam Rolling
3605 kcal
158,3 g Fat
299,8 g Carbs
240,4 g Protein
I think I should cut down a bit more.