13/05/2024
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!
Nandor Albertus
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Personal and online trainer
13/05/2024
11/01/2024
-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.
26/08/2021
First heavy Get Up after a long break. Shoulder stability is back to normal👍🏻
05/11/2020
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
👌🏻😬👍🏻
03/11/2020
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!
02/11/2020
Technique matters 🗜️🛠️📐
pulls 100kg for a calm, confident 1x3. Only 4 months ago he was recommended not lift anything heavier than 20kg...
It is a big milestone after a long episode of back pain and being told to get the vertebraes fused together as a solution.
Strong back knows no pain 💪🏻
25/07/2020
First day back to the gym.
Mandatory bench press. Nothing to write home about - but not as bad as I thought it will be. The loads of push ups I've done definitely helped to maintain.
During lockdown I got into macebell and clubbell training too. At home I have a 4, 6 and 7.5kg macebell and an 8kg clubbell.
We had this 10kg mace in the gym for a long while but haven't seen much action, it is too heavy to learn the moves well.
Today after recording this I have played around with some more. Amongst other things I have done a very comfortable set of 100 moves non stop
-ten 360 right
-ten 360 left
-forty 10-2 left
-forty 10-2 right
Grip, joints, muscles were ready. Nothing was giving up, nothing was getting tired. The room seemed to get warmer though.
It is as fun as it looks like!
13/06/2020
11/05/2020
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.
01/05/2020
Practice with the 6k macebell
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