Nandor Albertus

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!

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