Torben's training log, Phase 3: do you even lift, brah?

[Torben]

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there's a lot of cardio there , nice ! my only cardio now is trying to catch archers but they nerfed them so it's too easy .

haha,  ya fucks sake lot of usains out their... but 2handers seem to be the new archers

wed nov 21st

tweeked wed workouts cause my buddy cant make mondays leg shit and cause I wanted to up the workload anyway


swimming
10min warmup,  fast enough to break a sweat, 5 tracks crawl rest chest
10x 1track afap with 1min rest
10min crawl no legs with hand paddles
10 tracks chest only no legs full power
3,2,1 track afap chest only
the fast tracks are always competitive against my buddies.

25min rest

3 supersets conisting of:
50kg bp,  12-15 reps  (110lbs)
50kg halve hang cleans, 10 reps
50kg bent over row
30kg lungewalk x 10
15kg front raise

core circuit

[Torben]

sat,  nov 24th

had a hard week.

10min warmup crawl&chest
crawl technique
3x100m 1 min rest
250m chest only

20min rest

supersets:
3x (8-12 dips, 6010 hammer pullups)
3x (8-12x22.5kg sz curls,  8-12x22.5kg sz push)
3x (8-12x12kg db curls, 8-12x26kg db push)
crunches.

[Anal Bleeding]

nah, you don't lift bro.

[isatis]

First I was like : YES swimming!!! (I'm a swimming teacher as a student job)
but all I see is : crawl chest...

I'm not happy for you!!

if you want a REAL manly swimmer body : butterfly all day long!!




good genral conditionning 40-60 min swim training is my personnal funzy pyramid :
200m crawl warm-up
100m breaststroke
50m backstroke
25m butterfly stroke
rest by doing 100m kick crawl
then
25 m butterfly stroke
50m back stroke
100m breastroke
200m crawl (sprint)

100m crawl only arm

50m back only arm (for those shoulder)
50m arm breaststroke (feel the pain!)

and you finish with

3x 100m QNI (25 butterfly 25 back 25 breat 25 crawl)

and a sprint 50m butterfly

you add a 100m free for sprint against other et voilà à good 1500m that you'll have fun doing!

[Torben]

(click to show/hide)

First I was like : YES swimming!!! (I'm a swimming teacher as a student job)
but all I see is : crawl chest...

I'm not happy for you!!

if you want a REAL manly swimmer body : butterfly all day long!!




good genral conditionning 40-60 min swim training is my personnal funzy pyramid :
200m crawl warm-up
100m breaststroke
50m backstroke
25m butterfly stroke
rest by doing 100m kick crawl
then
25 m butterfly stroke
50m back stroke
100m breastroke
200m crawl (sprint)

100m crawl only arm

50m back only arm (for those shoulder)
50m arm breaststroke (feel the pain!)

and you finish with

3x 100m QNI (25 butterfly 25 back 25 breat 25 crawl)

and a sprint 50m butterfly

you add a 100m free for sprint against other et voilà à good 1500m that you'll have fun doing!

thanks is!
problem is I was a sprinter and taught myself swimming,  so im happy i can crawl without drowning...  but cant do butterflies etc
Ill implement some of it for sure though,  for example back stroke n all that,  all in context with my other crap.  If you could keep on having a look here and helping me out it would be great!  ill post what i want to do wednsday tomorrow,  maybe we can tweek it together?

[LordBerenger]

Once again. I hate swimming for the record. Probably because of that thing that happened when i was a kid lol.


I'd rather sprint a marathon from 1 city to another. But lifting > rest.

[Christo]

Once again. I hate swimming for the record. Probably because of that thing that happened when i was a kid lol.

Jason.. is that you?

Good luck with the plan Torben, reminds me how I should continue exercising again.

[LordBerenger]

Jason.. is that you?

Good luck with the plan Torben, reminds me how I should continue exercising again.

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[Torben]

shit i wanna learn that...

[Araxiel]

Pictures or didnt happen.

[Torben]

mon, nov 26th

10min bike,  broke a sweat
100 1leg stair jumps
3x5 50kg snatch
10min treadmill, 2 peaks
3x10 varying deep squats(front,back, overhead)
40 1 leg stair jumps sideways
10min treadmill fast,  3 peaks

3x10 various leg machines (leg stretch, curl, in&out)
crunches
leg raises

[isatis]

Butterfly is awesome and everybody wanna do it

I recall some of my butterfly training being watched by a bunch of people (lifeguard pals, swimming teacher, random guys)

t'was pretty strange....

If you can just add backstroke it would be perfect!! (working other muscle a bit! you can get hurt with crawl... even more with strange crawl variation xD)

for the butterfly, I recommend you finding a good swimming pal who could teach you (best thing : spot someone who swim buttterfly rather well and go chat with him after training just asking if he could help you get the synchro, if he's not an asshole he should say yes (most of people swimming butterfly are competition swimmer or swimming teacher sooo)
and even if you don't have it right, it will still make you use your muscle!!

but for now, just remplace butterfly with backstroke and my training stilllll work!!

[Torben]

(click to show/hide)

Butterfly is awesome and everybody wanna do it

I recall some of my butterfly training being watched by a bunch of people (lifeguard pals, swimming teacher, random guys)

t'was pretty strange....

If you can just add backstroke it would be perfect!! (working other muscle a bit! you can get hurt with crawl... even more with strange crawl variation xD)

for the butterfly, I recommend you finding a good swimming pal who could teach you (best thing : spot someone who swim buttterfly rather well and go chat with him after training just asking if he could help you get the synchro, if he's not an asshole he should say yes (most of people swimming butterfly are competition swimmer or swimming teacher sooo)
and even if you don't have it right, it will still make you use your muscle!!

but for now, just remplace butterfly with backstroke and my training stilllll work!!

(click to show/hide)

I enlisted in a swimming club to learn proper crawl and butterfly beginning december.  It will loose priority over the next two months cause i do want to get fit for some low level track&field meets again,  but hopefully I will learn a bit : )

wednsday, nov 28th
I am up to 85kg again,  feeling fitter every day,  good to be back in regular training.  today I had to make it short,  a traffic jam cost me 1/2 an hour,  and I had to make it to a party later. only had time for:

5 min crawl/breast stroke warm up
3x 100m breast stroke quite fast
2x 50m crawl (technique still sucks making it difficult)
100m back stroke no legs
250m chest stroke only

~15min rest

3 supersets of
12x22kg-db incline bp
15x50kg bent over row
15x50kg rotating shrugs
12x12kg-db shoulder press
12x15kg front raise

on saterday ill try isitiasis' training save the butterfly,  looking forward to it,  will not be easy i guess cause everything but my chest stroke is technically horrible 

[Joseph Porta]

here I am, Porta, thinking Torben was more of a Yoga man.

[Corsair831]

holy shit you do a lot of cardio ... i literally do none ... just weights and walking ... probably not good ;P