Karpasz programme - input needed :]

[karpasz]

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 (minimum 30m)

[karpasz]

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.

 

 

 

 

 

[C.O.]

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

[karpasz]

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.

[karpasz]

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.

[karpasz]

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.

[karpasz]

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!

[karpasz]

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

[karpasz]

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!

[C.O.]

How is the meal planning/ over diet going?