Today semi-light trainingsession for the sisters Kensenhuis

Read (dutch) interview of the sisters Kensenhuis, click here!

Today’s lesson was (is) mindset ๐Ÿ™‚ Squatting session went great PB’s were broken in weight vs reps and sometimes you have to feel it when you don’t want to listen ๐Ÿ˜‰ Today biggest learning point was (is) what kind of attitude you can hold with the excersise which give you the biggest challenge……. ย Do every set (rep) like you are lifting on a meet….. When you withhold yourself, you will achieve exactly what the reason what is causing your withold….. ๐Ÿ˜‰ So when you want to improve your worst excersis, for example, bench press, train like you train your best exercise.

 

The biggest difference starts with your (internal) attitude. Otherwise stop training your worst exercise,ย because it will give you a lot of energy improving your better and best exercise. Conventional deadlift, standing on block, went great. They surprised their selves. What you can see, it all about focus on yourself, during your training (and meet ofcourse).

Final set squat by Iris. When you don’t want to listen, then you have to feel it. What is your idea about this opinion? Next week Saturday Ricky and Claudia will join the training. I’m curious if they are looking forward to it…….

 

 

 

 

 

 

Cycling instead of Cardio at Full of Life

Last two days I didn’t much of Cardio, due my calf and ankle a little bit swollen. Yesterday I cycled approx 10km, just for a dartmeet. The dartmeet started at 13u and finished at 22.30u. It was a big test for me, how my mind would react on at the noise. The dartmeet went pretty, during the dartmeet I improved my play and we finished 3rd with the team. The reaction tomorrow I was very triedย and I felt pressure on my head. At first, I did not feel like doing anything. After 2 mugs of coffee I decided to go for a ride instead of a Cardio session. Pratice what you preach, because this morning the two sisters will come over for a trainingsession and don’t want to give them any space to skip some reps and/or sets, because I was to lazy to do anything this morning ๐Ÿ˜€ My condition is improving. During cycling I use a low gear, for a higher leg rate (RPM). Like Lance Armstrong and now a days like Froome. For next session it will be wise to wear a bicycle pants ๐Ÿ˜†

Cardio at Full of Life

Because I want(ed) to put more pressure on calf, so I can improve my condition, I now started some Cardio training at Full of Lifeย for the coming time. Hopefully I can continue my jogging session in about two weeks or so. Today’s Cardio training I did 4 rounds.

Round 1: Crosstrainer (1oย resistance.Tomorrow next round ๐Ÿ˜‰minutes) after every each 2 minutes a improvement in Watts.
Round 2: 10 minutes crosstrainer with constant resistance.
Round 3: 12ย minutes cycling after every each 2 minutes a improvement in Watts.
Round 4: 10 minutes cycling with constant

Tomorrow next round

Just walking today

Today I had only a walking session. Hopefully I can generate more pressure on my calf tomorrow. Tomorrow some changes ๐Ÿ˜‰
#thereisnofinishline #nopainnogain

Walking instead of jogging….

My calf hold it for a few hunderd meters and then I felt that ‘crispy’ sound again. Therefore I continue the round walking instead of jogging. With this knowledge I have to think in alternative (sub)goals instead 10km jogging for the end of the month (without any stop). So Iris won the bet ๐Ÿ™‚ The need for alternative (sub)goals helps me to keep focus on my main (sub)goals: losing weight and bring my bodyweight in the first step under -120kg. The coming period I will continue with walking (and maybe also some cycling) sessions and Wednesday I hope I can start with some alternative training. I keep updated ofcourse ๐Ÿ™‚

Cycling instead of walking / jogging today

Do my calf problem I wanted figure out how my calf resisted cycling and therefor I cycle instead of walking/jogging today ๐Ÿ˜‰ My calf hold it good and hopefully I can start up my jogging tomorrow. ๐Ÿ™‚ Cycling became harder after the 30km and at that stage I knew I had to cycle at least 15km more ๐Ÿ˜† Most of all it was very nice (awesome) to cycle through the dunes. The nature is really nice this time of year.

2nd walking session this week due calf recovery

Like yesterday I made a walk instead of a jogging session. The recovery of my calf is going well at this stage. Like today and yesterday I will make a walk tomorrow and hope to do some small “jogging interval session” on Thursday. We shall see.

Walking today instead of jogging

Yes no jogging just walking today. My right calf isn’t still recovered from Saturday. That is no suprise, because barely I could walk the rest of the Saturday ๐Ÿ™‚ You to go over your limits to get know of your currents limits ๐Ÿ˜‰ Strechting, some therapy and some salve give me today’s ‘ointment’ to make a walk instead of jogging. And this went well and I notice I handle this ‘setback’ the same I did when something happened when I was powerlifting. Training within the possibilities the injure gives and this helps the recovery progress. I don’t like to take complete rest. In my opinion is handle within the possibilities you have the energy and focus to hold on your goal.. Okay maybe it will take more time to achieve it what you had planned at the start and mostly the setback and the anticipation within this process ensures that you achiev your goal within your time frame you have planned at the start. Do you know how that comes? You have a (sub)goal and they required skills ‘focus, discipline and structure’ which gives you the possibility to anticipate ๐Ÿ˜€
#thereisnofinishline #nopainnogain

Set my markers today

Today I fullfill a second round what is approx. 10km. Okay I didn’t went the way I wanted. Biggest problem today it that after approx. 3.4km my right calf ‘exploded’ and there for I couldn’t keep the pace I had. I had to added a lot of stops (walking sessions) after that. Although lungs / breathing felt good, also the rest of my body. Only you need two calfs to walk (jogging) proper ๐Ÿ˜€ I’m pround I didn’t go back home right away and fullfill the round of 10km. The coming week I should be worse jogging, due my right calf problem, although it won’t stop me continue the course to fullfill my goal. It’s like powerlifting ๐Ÿ˜‰ stick to your plan and give yourself the space to anticipate (so maybe more walking session the coming week) Sometimes you need more time to fullfill your (sub)goal. A now my calf says: F@#k up! ๐Ÿ™‚ #thereisnofinishline #nopainnogain
Again I didn’t stopped the strava app directly I fullfill my round. So I’m no donkey ๐Ÿ™‚

Another “stab” is taken, no stops until turning point

Yes I did it, no stops until my turning point. Monday I started jogging and had to stop for 5 or 6 times. Today I fullfill it without a stop. On my way back I stopped (walking) 3 times. For the sneakerhead around us you know what I mean with “stab”. Also my scale is up and running now, so my starting weight is 128,4kgย ๐Ÿ˜ฑ

It all starts with a goal and then you need focus, discipline and structure to get you in the flow to anticipate.