Nandor Albertus

I am 46 years and 9 months old.

I've done a health and fitness assessment today.

My biological age is apparently 31.

I like that 😬👍🏻

I take it as a sign to carry on doing what I do!

-Age :46 years

-Injury history : all the expected wear and tear after training martial arts for 29 years

-Training history : Wing Tsun, Escrima, Muay Thai, BJJ, running, cycling, strength training (barbells, kettlebells and bodyweight) 

-12 weeks of training ( at in ) 

-3 sessions per week. At the right intensity. 

-Supplements used : 1 scoop of whey protein + 1 scoop of creatine in the breakfast protein shake. That's all. The rest was real food🙂

-Extra difficulty : having a 3 months old baby at home 😊❤️

-Zero new injuries, but a bunch of new PBs💪🏻😬

These results can be reliably replicated. 

I am coaching (and training myself) in Hounds of Health gym in Putney.

I wanted to stick to heavy barbell training for a few weeks longer, but... Oh well, life doesn't stop. Adapt and overcome 💪🏻!

-15 minutes skipping with heavy rope

-24, 28, 32, 36, 40kg kettlebells, 20,15,10,5 swings with each. It was tougher than I remember... I'm stronger but not as conditioned than I was at summer.

-push ups, TRX rows and deep goblet squats(in turns with each kettlebells) for ~20 minutes

-alternating 10kg macebell 360, bicep curl, isometric pull for ~10 minutes

Arms pumped, legs slightly shaking
👌🏻😬👍🏻

Lockdown #2 starts soon...

Back to training outdoors and online...

That's fine.

The kettlebells and macebells are ready to go! (TRX, rubber bands, running shoes, skipping ropes etc. also ready 😬).

Bring it on!

Today I didn't feel like training at all.
I my mind came up some great ideas why I should just stay in, cover up in bed and watch movies instead.
-I was feeling sleepy and sluggish
-It wasn't warm and sunny enough🙄🤷🏻‍♂️
-It was too windy outside
-Some of the annoying pollen was still around from yesterday.
-etc.
I had one espresso, dragged myself outside, earphones in, Spotify on - then I had one the best training sessions since the lockdown.(30 minutes skipping + 30 minutes macebell)

Sometimes the hardest part of the whole training is the mind game before.

My home gym.

(...a part of it)

🇬🇧
1. Mix the deck of cards

2. Take top one - If you got ♥️ or ♦️then do push ups, if ♣️ or ♠️ then do squats for the number you have on the card. Ace is 1, Joker, Queen and King is 11

3. Go through the whole deck 😬

4. Post your time here!

*. Use full range of motion and your best technique

I've got 19:49 on first attempt

🇭🇺
1. Keverd össze a kártyákat

2. Húzz egy lapot
Ha ♥️ vagy ♦️ akkor annyi fekvőtámasz, ha ♣️ vagy ♠️ akkor annyi guggolás amennyit a lap mutat. Ász 1, a Joker-Queen-King 11.

3. Menj végig az egész paklin😬

4. Írd ki ide hogy meddig tartott!

*. Használd a teljes mozgástartományt és a legszebb technikádat!