Karpasz programme - input needed :]

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karpasz
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Karpasz programme - input needed :]

#1 Postby karpasz » Fri Apr 26, 2013 10:49 pm

I've done these exercises for couple of weeks - however, I havn't set any specific days for them until now (except that S is followed in order 1-3), perhaps it'll keep up my motivation to keep pushing. Not really sure if I should write down what I lift at the moment (still kinda low weight compare to others here ^^).

The main issue I have w training/diet, is avoiding sh*tty stuff such as chocolate bars and crisps. I eat a lot of fresh veggies, beans, lentils, mushrooms, nuts and seeds - meal planning isn't my strong side, how do you do it?

Height: 5.9/176cm
Weight: 172/78
Age: 27

Goals for 2013:

- 30 chin-ups before end of April
- 100 push-ups before end of April
- 20 pull-ups before 15th May
- 38m on 10K/6.21mi in 2013
- 18m30s on 5K/3.10mi in 2013
- 60K run before 15th May
- 100K run

Week 1:
Monday: S1 Tuesday: R3 Wednesday: Active rest Thursday: S2 Friday: S3 Saturday: R2 (morning) + Bar (evening) Sunday: R3-4

Week 2:
Monday: R2 (morning) + S1 (evening) Tuesday: R1 Wednesday: Active rest Thursday: S2 Friday: S3 Saturday: Bicycle 30K (morning + evening) OR R4 Sunday: R3-4

Week 3:
Monday: Active rest Tuesday: S1 (morning) + R3 (evening) Wednesday: R1 Thursday: S2 Friday: S3 Saturday: R4 (morning) + R3 (evening) Sunday: R2

Week 4:
Monday: S1 Tuesday: Active rest Wednesday: S2 (morning) + R1 (evening) Thursday: R2 Friday: Active rest
Saturday: S3 Sunday: Bicycle 30K (morning + evening) OR R3-4


R1 = Warm-up/Run 1: 10m run (light-medium tempo)
Hill 1: 2 set, 10 rep uphill fast tempo, slow downhill
Run 2: 10m run (light-medium tempo)
Hill 2: 2 set, 5 rep uphill fast tempo, slow downhill
Run 3: 10m run (medium tempo)
Hill 3: 1 set, 5 rep uphill fast tempo, slow downhill
Cool-down/Run 4: 5-10m run light tempo

R2 = 10m run medium tempo
10 squats, 10 push-ups, 10 jackknife, 1 plank
10m run fast tempo
10 squats, 10 push-ups, 10 jackknife, 1 plank
10m run fast tempo
10 squats, 10 push-ups, 10 jackknife, 1 plank
5m run very fast tempo
5m run light-medium tempo

R3 = 5-15K

R4 = 15K+

S1 = Warm-up, 20m treadmill (hill)/Stairmachine (interval)/Rowing mach./Bicycle + some chins, pull-ups.
Chest: Benchpress (w dumbbells), 6 set, 6 rep
Chest: Chestpress (machine), 5 set, 5 rep
Chest: Dumbbell pull-over (lying on bench), 5 set, 6 rep
Chest: One-arm flyes w cable (standing on knee), 4 set, 6 rep (per side)
Chest: Push-ups, 5 set, 10 rep
Shoulders: Militarypress, 5 set, 6 rep
Shoulders: Flyes (standing), 5 set, 6 rep
Shoulders: Shoulderpress (machine or bar w broad grip), 4 set, 6 rep
Shoulders: Shrugs, 4 set, 6 rep
Triceps: Dips, 5 set, 8 rep
Triceps: Pushdown (cable), 6 set, 6 rep
Triceps: Dumbbell lift w lhs/rhs on bench, 6 set, 6 rep (per side)
Triceps: Triceps against wall, 5 set, 8 rep
Cool-down: Chins, pull-ups, push-ups etc.

S2 = Warm-up, 20m treadmill (hill/interval)/Stairmachine (interval)/Rowing mach./Bicycle + some chins, pull
Back: Deadlift, 6 set, 6 rep
Back: Bar rowing, 4 set, 6 rep
Back: Sitting One-arm row (cable), 4 set, 6 rep (per side)
Back: Pulldown, 6 set, 6 rep
Back: Chin-ups, 3 set, 10 rep
Shoulders: Flexion, 5 set, 5 rep
Shoulders: Flyes (standing), 5 set, 6 rep
Shoulders: Shoulderlift w weight plate, 5 set, 5 rep
Biceps: Bicepscurls, 8 set, 6 rep
Biceps: Hammercurls, 6 set, 6 rep
Biceps: Bicepscurls w cable, 6 set, 6 rep
Biceps: Chins w lateral movement, 2 set, 10 rep
Cool-down: Chins, pull-ups, push-ups etc.

S3 = Warm-up, 20m treadmill (hill/interval)/Stairmachine (interval)/Rowing mach./Bicycle + some chins, pull
Legs: Legpress, 8 set, 8 rep
Legs: Leg extensions, 6 set, 8 rep
Legs: Legcurl, 5 set, 8 rep
Legs: Romanian deadlift, 4 set, 6 rep
Legs: Squats, 8 set, 6 rep
Legs: Nordic hamstring (reverse), 4 set, 6 rep
Legs: ”Jaeger rest”, 2 set
Rear: Two-leg lift, 4 set, 10 rep
Rear: One-leg lift, 3 set, 10 rep
Rear: Leglift (face facing floor), 3 set, 10 rep
Abs: ”Leg rotation/pendles” (up-down), 2 set, 30 rep per leg
Abs: ”Leg rotation/pendles” (side-ways), 2 set, 30 rep per leg
Abs: Gym ball lift, 2 set, 10 rep
Abs: Jackknife, 3 set, 10 rep
Abs: Plank, 2 set
Cool-down: Chins, pulls, pushs, etc.

Bar = Bar-session,
Warm-up, 20m Treadmill/Stairmach/Rowing mach./Bicycle
Chin-ups, push-ups, dips... whatevs w bar :D (minimum 30m)

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karpasz
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Re: Karpasz programme - input needed :]

#2 Postby karpasz » Sun Apr 28, 2013 1:38 am

I will start with week 3 next Monday. Since I have tonnes to do at Friday and I'm attending a 10K-race on Saturday, it might be some minor changes. I'll try my best to have strength left for following the routine... however, this is my first race 2013 - my goal is to push sub-40 on this one - I'm confident it'll be sub-45, however, if it's crappy weather with strong wind (the course is 100% inner-city, asphalt/gravel, w one challenging uphill), it'll probably be close to 45 minutes. Update on Saturday evening. Veefcake!

EDIT: +15C/59F, wind 4m/s, no rain/snow. YAY.






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Re: Karpasz programme - input needed :]

#3 Postby C.O. » Sun Apr 28, 2013 10:29 pm

Budget is a huge factor for meal planning for me. So planning out meals and making grocery lists for specifically what I'm going to make helps me a lot. Honestly its a lot of work and hard to stick to. The other big thing that helps me is just to keep as much fresh produce around, particularly things that don't need any preparation. And of course not buying the junk food. But I know for myself that I will eat whatever is around me. So if there is healthy food around I will eat it and it helps me from going out of my way to go to a store to buy junk when I crave a snack.

-Dylan

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karpasz
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Re: Karpasz programme - input needed :]

#4 Postby karpasz » Mon Apr 29, 2013 2:32 pm

First day - starts with "Active rest"; felt a bit sluggish this morning, instead of walking/running 4k to work, I took the bus, walked about 1k (same on the way home). Did about 50 push-ups, 40 one-/two-leg lift, 120 leg rotations (sideways/up-down), 20 jackknives and some more later same evening.

Feel bloated. Weighed myself. 83.8kg(!), probably intolerant to soy (already intolerant to gluten)... will get the results from my gp soon.

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Re: Karpasz programme - input needed :]

#5 Postby karpasz » Tue Apr 30, 2013 3:22 pm

R3: 7.54km run (4m52s/km), 70% asphalt, 15% gravel/country road, 15% forest trails

S1: Too many squatters (people who's not me that uses eq, haha) at the gym, so couldn't do bar exercises. Felt a bit tired in left shoulder, guess I should stretch more.

Warm-up: 20m stairmachine (interval, lvl 7/10, min 69 steps/min, max 121 steps/min) + 30 push-ups

Chest: Benchpress (w dumbbells), 6 set, 6 rep (12.5kg 2 reps, 17.5kg 2 reps, 20kg 2 reps)
Chest: Chestpress (machine), 5 set, 5 rep (30kg 2 reps, 40kg 3 reps, 1 rep 55kg, 1 rep 65kg)
Chest: Dumbbell pull-over (lying on bench), 5 set, 6 rep (15kg 1 rep, 17.5kg 2 reps, 20kg 3 reps)
Chest: One-arm flyes w cable (standing on knee), 4 set, 6 rep (per side) (30lbs 1 rep, 40lbs 2 rep, 50lbs 3 reps)
Chest: Push-ups, 5 set, 10 rep
Shoulders: Militarypress, 5 set, 6 rep (20kg db 2 reps, 20kg bar 4 reps)
Shoulders: Flyes (standing), 5 set, 6 rep (6kg 3 reps, 8 kg reps)
Shoulders: Shoulderpress (machine or bar w broad grip), 4 set, 6 rep (One shoulder at a time: 40kg 1 rep, 55kg 1 rep, 60kg 1 rep, 65kg 2 reps, 75kg 1 rep)
Shoulders: Shrugs, 4 set, 6 rep (w bar 20kg 6 rep)
Triceps: Dips, 5 set, 8 rep (on stairmachine handles 2 reps (slided down, used bench for other 4)
Triceps: Pushdown (cable), 6 set, 6 rep, 20kg 2 reps, 30kg 3 reps, 40 kg 1 rep
Triceps: Dumbbell lift w lhs/rhs on bench, 6 set, 6 rep (per side) (20kg 2 reps, 25kg 2 reps, 27.5kg 2 reps)
Triceps: Triceps against wall, 5 set, 8 rep
Cool-down: 30 push-ups, 20 one-leg lift, 20 two-leg lift, 1 plank)

Food: Will step it up with the foods too - eaten to much crappy shit, but oh well.

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Re: Karpasz programme - input needed :]

#6 Postby karpasz » Wed May 01, 2013 2:44 am

W3 Wednesday, R1: Hill training (80% forest trail, 10% forest, 10% asphalt) - it went perfect!

Besides R1 + 4k walk to work today, I will probably make run on the way home tonight (down to station). Speed intervals perhaps? (100% asphalt)

Diet: 2 large bananas before R1, afterwards, 2 bananas, 10 fresh dates, 10 red grapes, 6 small gl.free toasts, 2 tbsp peanutbutter, 2tsp flax seed oil.

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Re: Karpasz programme - input needed :]

#7 Postby karpasz » Fri May 03, 2013 1:56 am

W3 Thursday: S2-day, did about 90-95% of the work-outs, the gym closes at 8.00pm (and a lot of people at the gym too), missed out on the chins (lateral movement), bicepscurls w cable and shoulderlift w weight plate. Added som extra push-ups to compensate.

I also ran 2x4K to/from work earlier that day - didn't use the Garmin, however, I guess the way back was about 15m.

It's S3-day today, I skip S3 due to race tomorrow - sub-40 on 10K!

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Re: Karpasz programme - input needed :]

#8 Postby karpasz » Fri May 03, 2013 2:10 am

Latest weather report about Saturday: +18C/64.5F, +6m/s. Optimal for running. :D

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Re: Karpasz programme - input needed :]

#9 Postby karpasz » Sat May 04, 2013 12:52 pm

44m24s (primary result, probably the final too (perhaps 30s lower)), 10K @ Springtime Helsingborg City-race, 289/3900.

My reaction:





I won't explain away my result due to wind, placed myself in the 45-50m start group or choke-points on the course. I said I would be content with sub-45, alas I'm not. I could do much better - veefcake!

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Re: Karpasz programme - input needed :]

#10 Postby C.O. » Thu Sep 19, 2013 8:37 pm

How is the meal planning/ over diet going?


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