- Added Walking Planks and Walking Pushups with Farmer Walks Routine
- Added Stationary Bike and Walking Planks and Walking Pushups to Farmer Walks Routine -
I was motivated by watching videos from Sam Sulek to add cardio via indoor circling.
Adding a stationary bike with moving arms to my training. This decades-old indoor bike was in a dusty attic and dragged it down many stairs. Thankful for strength training it helped to get a heavy exercise bike down steppe stairs. Right now, testing it out to see if it will be an added benefit.
Another addition to my training is adding walking planks and walking pushups to my farmer walks with walking lunges-squats routine. Also feel motivated to log my workouts again in this post.
Related Posts:
Related Post: Sam Sulek - Meditative Voice
Week of Training and Fueling Log: June 2nd-June 8th
Notes: The week completed of feeling fully trained and fully fueled as well as feel strong with strength in my body. Adding the bike is fun and a very simple way to get some heart-pounding cardio. It did not seem to interfere with my strength training it almost felt like it enhanced it.
SATURDAY - TRAINING
-- Full Rest-Recovery Day --
SATURDAY - FUELING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / electrolytes / fruit juice
- meal: aged cheese / hard boiled eggs / raw honey
Sunset Fueling
- meal: sandwich: bread / breaded chicken / mayo / cilantro / spring onions
- shake: jersey cow milk / whey protein powder / frozen strawberries
- snack: peanuts / cashews / raisins / bison-elk jerky
FRIDAY - TRAINING
Type of Training: Micro Workouts (short sessions throughout the day)
CARDIO: Stationary Bike
-- randomly hop on exercise bike short sessions -
STRENGTH-TRAINING:
Stretch-Stability-Strength: Full Body - Intuitive Training Instinctive Flow
Untraditional Training Style: Yoga-Pilates-Barre-Ballet-Gymnastics-Calisthenics
-- random muscle movements - poses - isometrics - variety of bodyweight exercises --
FRIDAY - FUELING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / electrolytes / fruit juice
- meal: aged cheese / hard boiled eggs / raw honey
Sunset Fueling
- meal: bread: pizza crust / pizza toppings: sardines / cheeses / peppers-onions-garlic
- shake: jersey cow milk / whey protein powder / frozen mango
- snack: bison jerky / popcorn / coconut oil / salt
THURSDAY - TRAINING
Training: Micro Workouts Theme (short sessions throughout the day)
CARDIO: STATIONARY BIKE
-- randomly hop on bike - short sessions -
STRENGTH-TRAINING:
Traditional Training Style: classic - Athletic-Endurance - exercises
Exercises: farmer walks-carries, walking lunges-squats, walking planks-pushups
Walking-Notes: forwards/backwards, uphill/downhill, lateral/sideways
Equipment: dumbbells, rocks, bags, hay bales, bodyweight
STRENGTH-TRAINING:
Traditional Training Style: classic - Muscle-Body-Building - exercises
Timer: 1 Minute Work / 1 Minute Hold / 1 Min Rest / 4 Sets Format
-- lower: isometric style: leg-glute focused: step-ups: high, medium, low
-- upper: isometric style: shoulders-arms: presses, pushdowns, curls
-- middle: isometric style: abs-core: variety of exercises on ball
Equipment: dumbbells, barbell, balls, bench, bands, bars
THURSDAY - FUELING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / electrolytes / fruit juice
- meal: aged cheese / hard boiled eggs / raw honey
Sunset Fueling
- meal: ground beef / white rice / vegetables / butter / spring onions-garlic
- shake: jersey cow milk / whey protein powder / honey
- snack: beans / sour cream / veggie chips / salsa
WEDNESDAY - TRAINING
Type of Training: Micro Workouts (short sessions throughout the day)
CARDIO: Stationary Bike
-- randomly hop on exercise bike short sessions -
STRENGTH-TRAINING:
Stretch-Stability-Strength: Full Body - Intuitive Training Instinctive Flow
Untraditional Training Style: Yoga-Pilates-Barre-Ballet-Gymnastics-Calisthenics
-- random muscle movements - poses - isometrics - variety of bodyweight exercises --
WEDNESDAY - FUELING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / electrolytes / fruit juice
- meal: aged cheese / hard boiled eggs / raw honey
Sunset Fueling
- meal: burgers: ground beef / bread / condiments / tomatoes / spring onions
- shake: almonds / jersey cow milk / whey protein powder / honey
- snack: cow cheese / veggie chips / frozen blueberries
TUESDAY - TRAINING
Training: Micro Workouts Theme (short sessions throughout the day)
CARDIO: STATIONARY BIKE
-- randomly hop on bike - short sessions -
STRENGTH-TRAINING:
Traditional Training Style: classic - Athletic-Endurance - exercises
Exercises: farmer walks-carries, walking lunges-squats, walking planks-pushups
Walking-Notes: forwards/backwards, uphill/downhill, lateral/sideways
Equipment: dumbbells, rocks, bags, hay bales, bodyweight
STRENGTH-TRAINING:
Traditional Training Style: classic - Muscle-Body-Building - exercises
Timer: 1 Minute Work / 1 Minute Hold / 1 Min Rest / 4 Sets Format
-- lower: isometric style: glute focused: hip-thrusts, squats-deadlifts, glute-kicks
-- upper: isometric style: back-biceps: curls, rows, pull-ups
-- middle: isometric style: abs-core: variety of sitting exercises
Equipment: dumbbells, barbell, balls, bench, bands, bars
TUESDAY - FUELING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / electrolytes / fruit juice
- meal: aged cheese / hard boiled eggs / raw honey
Sunset Fueling
- meal: egg rolls: white fish / egg roll wrappers / butter / lemon
- shake: cherries / chocolate / jersey cow milk / whey protein powder
- snack: bison jerky / dried fruit / veggie chips
MONDAY - TRAINING
Type of Training: Micro Workouts (short sessions throughout the day)
CARDIO: Stationary Bike
-- randomly hop on exercise bike short sessions -
STRENGTH-TRAINING:
Stretch-Stability-Strength: Full Body - Intuitive Training Instinctive Flow
Untraditional Training Style: Yoga-Pilates-Barre-Ballet-Gymnastics-Calisthenics
-- random muscle movements - poses - isometrics - variety of bodyweight exercises --
MONDAY - FUELING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / electrolytes / fruit juice
- meal: aged cheese / hard boiled eggs / raw honey
Sunset Fueling
- meal: beef steak / sweet potatoes / honey mustard / spring onions
- shake: peanutbutter / jersey cow milk / whey protein powder / honey
- snack: blueberry juice / frozen blueberries / dried blueberries
SUNDAY - TRAINING
Training: Micro Workouts Theme (short sessions throughout the day)
CARDIO: STATIONARY BIKE
-- randomly hop on exercise bike short sessions -
STRENGTH-TRAINING:
Traditional Training Style: classic - Athletic-Endurance - exercises
Exercises: farmer walks-carries, walking lunges-squats, walking planks-pushups
Walking-Notes: forwards/backwards, uphill/downhill, lateral/sideways
Equipment: dumbbells, rocks, bags, hay bales, bodyweight
STRENGTH-TRAINING:
Traditional Training Style: classic - Muscle-Building - exercises
Timer: 1 Minute Work / 1 Minute Hold / 1 Min Rest / 4 Sets Format
-- lower: isometric style: leg focused: lunges, squats, leg kicks
-- upper: isometric style: chest-triceps: presses, pushes, extensions,
-- middle: isometric style: abs-core: variety of sitting exercises
Equipment: dumbbells, barbell, balls, bench, bands, bars
SUNDAY - FUELING
Notes: Dry Fasting with Two Eating Windows: Sunrise and Sunset
Sunrise Fueling
- drink: black coffee / herbal teas / electrolytes / fruit juice
- meal: aged cheese / hard boiled eggs / raw honey
Sunset Fueling
- meal: rotisserie chicken / white potatoes / butter / spring onions-garlic
- shake: blueberries / vanilla / jersey cow milk / whey protein powder
- snack: popcorn / coconut oil / salt
