Sunday, March 30, 2008

Snatches & Core...

My training looked like this today:

I decided to mix up my snatches to hit as many planes as possible:

Double Snatch - 16kg bells - 3x10 - 30 reps
Split Snatch - 16kg bell - 3x10 each side - 30 reps
Side Snatch - 16kg bell - 3x5 each side - 30 reps
Regular Snatch - 16kg bell - 3x10 each arm - 60 reps

For 150 total snatch reps.

Then I wanted to do the same for my core:

Gladiator - 16kg bell - 2 sets of 30 seconds each side
Spiderman Plank on Medicine Ball - 2 sets
Windshield Wipers - 2x3 each direction
Hanging Leg Circles - 2x3 each direction

I finished with:

Hanging Pikes - 5x5 - 25 reps

Saturday, March 29, 2008

Newport...

I did AOS "Newport" for the first time in a about a year this morning. It focuses more on sustained speed and strength and really gets your heart rate up. The rounds are usually between 4 and 5 minutes with 1 minute of a different ab/core exercise at the end of each round. I shortened it today completing 8 two minute rounds with 30 seconds of the ab/core work at then end. I tried to keep my rest periods in between rounds at about 30 seconds.

Friday, March 28, 2008

Triples...

My training looked like this today:

Smith Machine Incline Press - 255lbs - 3 sets of 3
DB Row - 120lbs - 3 sets of 3 each arm
Sumo Squat - 48kg bell - 3 sets 0f 3
One Arm KB Cleans - 40kg bell - 3 sets of 3 each arm

Thursday, March 27, 2008

Swings & Core...

I did a short workout this morning of swings to get my heart rate up and a few exercises for core.

My training looked like this:

Swings - 24kg bell - 5x10 - 50 reps
Spiderman Plank - 2 sets
Hanging Leg Circles - 2 sets of 5 each direction - 20 reps
Windmills - 16kg bell - 2 sets of 5 each side - 20 reps

Wednesday, March 26, 2008

Bodyweight Only...

My training looked like this today:

Continuous Squat Jump Gorilla Pullup - 3x5 - 15 reps
Push Ups - 3x10 - 30 reps
Prisoner Squats - 3x10 - 30 reps
Dragon Walks - 3 sets of 10 steps each leg - 60 steps

Tuesday, March 25, 2008

Providence, Snatches & Core..

I did a short version of the AOS "Providence" this morning completing one minute rounds with 30 seconds rest in between rounds. Then I did 2 minutes of snatches - I used the 16kg bell for all the exercises.

I finished with:

Spiderman Planks on Medicine Ball - 3 sets
Hanging Pikes - 5x5
Hanging Windshield Wipers - 3x3 each direction

Monday, March 24, 2008

Day Off...

I took today off from training.

My back is feeling a bit tight and it might be a good time to change my training up a bit again. I am going to back to more traditional kettlebell training this week. The one body part per day was nice for a month but was getting a bit boring.

Sunday, March 23, 2008

Core...

My training looked like this today:

Dynamic High Plank on Medicine Ball - 30 seconds
Figure 8/Hold - 20kg bell - 10 reps each side
Slingshot - 20kg bell - 10 reps each side
Gladiator - 20kg bell - 30 seconds each side
Windmill - 20kg bell - 5 reps each side

I did the above 2 times.

I finished with:

Hanging Leg Raises - 3x10
Saxon Side Bends - 3kg Medicine Ball - 2x10

Saturday, March 22, 2008

Shoulders...

My training looked like this today:

Seated Military Press - 32kg bells - 3x5 - 15 reps
Iron Cross - 24kg bells - 3x5 - 15 reps
Renegade Reverse Flys - 25lb DBs - 3 sets of 5 each side - 30 reps
Barbell Shrugs - 315lbs - 3x5 -15 reps

I finished with:

Rear Lateral Machine - 180lbs - 3x5 - 15 reps
Cable Lateral Raises - 50lbs - 3x5 each side- 30 reps

Friday, March 21, 2008

Legs...

My training looked like this today:

Lateral Limbo Lunge - 24kg bell - 3 sets of 3 each direction - 18 reps
Squat - 225lbs - 5 sets of 5 - 25 reps
One Leg DL - 32kg bell - 3 sets of 5 each leg - 30 reps
One Leg KB Calf Raise - 48kg bell - 3 sets of 5 each leg - 30 reps

Thursday, March 20, 2008

Arms...

My training looked like this today:

Close Grip Bench Press - 185x3, 195x3, 185x3

Rack Curls - 3rd pin - 115lbs - 1x6/ 4th pin - 125lbs - 1x4/ 5th pin - 135lbs - 1x1

I rest the bar on the rack for 1 second in between reps. Then I move the rack up one pin and increase weight for second round and then move it up one more time. The heavy partials are great!

I super setted the following two exercises:

Rope Hammer Curl - 150lbs - 3x5 - 15 reps
Rope Tri Pushdown - 130lbs - 3x5 - 15 reps

Wednesday, March 19, 2008

Core...

My training looked like this today:

Gladiator - 24kg bell - 2 sets of 30 seconds each side
Figure 8/Hold - 24kg bell - 2x5 each direction - 20 reps
Spiderman Plank on Medicine Ball - 2 sets of 30 seconds
Windmills - 24kg bell - 2x5 each side - 10 reps

I finished with:

TGU - 16kg bell - 1 set of 2 reps each side
Slingshot - 16kg bell - 1 set of 10 reps each direction

Tuesday, March 18, 2008

Back...

My training looked like this today:

Nuetral Pull Ups - 24kg bell - 3x5 - 15 reps
Barbell Rows - 185lbs - 3x5 - 15 reps
Suitcase DL - 40kg bell - 3 sets of 5 each arm - 30 reps
One Arm KB Row - 48kg bell - 3 sets of 5 each arm - 30 reps

Monday, March 17, 2008

Chest...

I plan on reducing my volume by 50% this week.

My training looked like this:

Explosiver Clap Push Ups - 3x5 - 15 reps
Swiss Ball Incline Press - 32kg bells - 3x5 - 15 reps
Cable Fly - 80lbs - 3x5 - 15 reps
Dips - BW - 3x5 - 15 reps

Sunday, March 16, 2008

Core...

My training looked like this today:

Dynamic High Plank on Medicine Ball - 30 seconds
Hanging Leg Raise - 10 reps
Figure 8/Hold - 16kg bell - 10 reps each side
Gladiator - 16kg bell - 30 seconds each side
Windmill - 16kg bell - 8 reps each side

I did the above 3 times.

Saturday, March 15, 2008

Shoulders & Core...

My training looked like this today:

Arnold Press - 28kg bells - 5x5 - 25 reps
Iron Cross - 24kg bells - 5x5 - 25 reps
Renegade Reverse Flys - 20lb DBs - 5 sets of 5 each side - 50 reps
Shrugs - 120lb DBs - 5x5 -25 reps

I finished with:

Rear Lateral Machine - 165lbs - 3x8 - 24 reps
Gladiator - 16kg bell - 3 sets of 30 seconds on each side

Dynamic Plank on Medicine Ball - 3 sets of 30 seconds
  • Do a high plank on a medicine ball
  • raise one leg at a time and hold for 10 seconds
  • try to move leg as far horizontal as possible while keeping core still
  • repeat on opposite side

Friday, March 14, 2008

Legs...

My training looked like this today:
Lateral Limbo Lunge - 20kg bell - 5 sets of 5 each direction - 50 reps
Squat - 175lbs - 10 sets of 5 - 50 reps
One Leg DL - 24kg bell - 5 sets of 5 each leg - 50 reps
One Leg KB Calf Raise - 40kg bell - 3 sets of 10 each leg - 60 reps
I finished with:
Swings - 48kg bell - 5 sets of 5 - 25 reps

Thursday, March 13, 2008

Arms...

My training looked like this today:

Close Grip Bench Press - 165x5, 175x5, 185x5, 175x5, 165x5 - 25 reps
Rack Curls - 3rd pin - 105lbs - 2x6/ 4th pin - 115lbs - 2x3/ 5th pin - 125lbs - 2x2

I rest the bar on the rack for 1 second in between reps. Then I move the rack up one pin and increase weight for second round and then move it up one more time. The heavy partials are great!

I super setted the following two exercises:

Rope Hammer Curl - 130lbs - 3x10 - 30 reps
Rope Tri Pushdown - 110lbs - 3x10 - 30 reps

I finished with:

Reverse Curls - 70lbs - 3x10 - 30 reps

Wednesday, March 12, 2008

Tuesday, March 11, 2008

Back...

My training looked like this today:

Nuetral Pull Ups - 16kg bell - 3x10 - 30 reps
Barbell Rows - 155lbs - 3x8 - 24 reps
Chin Ups - 16kg bell - 3x10 - 30 reps
One Arm KB Row - 40kg bell - 3 sets of 8 each arm - 48 reps
KB Pullovers - 24kg bell - 3x8 - 24 reps

Monday, March 10, 2008

Chest...

My training looked like this:

Incline Push Ups - 3x12 -36 reps
Smith Incline Bench - 205lbs - 3x10 - 30 reps
Floor Fly - 45lbs - 3x10 - 30 reps
Close Push Up on Medicine Ball - 3x10 - 30 reps

Sunday, March 9, 2008

Snatch & Core Circuit...

My training looked like this today:

Snatch - 24kg - 10L/10R
High Plank - 30 seconds
Plank- 30 seconds
Figure 8/Hold - 24kg bell - 30 seconds
Gladiator - 24kg bell - 30 seconds each side
Superman - 30 seconds

I did the above 3 times.

I finished with:

Windmills - 24kg - 5 sets of 5 each arm - 50 reps

Saturday, March 8, 2008

Soulders (EDT) & Core...

My training looked like this today:

First PR - 15 Minutes

Arnold Press - 20kg bells - 43 reps
Iron Cross - 16kg bells - 43 reps

Second PR - 10 Minutes

Bench Bent Laterals - 30 DBs - 38 reps
Shrugs 100lb - 100lb DBs - 38 reps

I finished with:

Rear Lateral Machine - 150lbs - 3x10 - 30 reps
Gladiator - 16kg bell - 3 sets of 30 seconds on each side

Friday, March 7, 2008

Legs (EDT)...

I did a short (15 miute) EDT training session today.

My training looked like this :

Lateral Limbo Lunge - 16kg bell - 3 sets of 5 each direction - 30 reps
Squat - 145bls - 10 sets of 5 - 50 reps
One Leg DL - 20kg bell - 3 sets of 5 each leg - 30 reps

Overall good workout in 15 minutes. I hope 10 add 10 lbs to my squats and finish my 8 week cycle with 205lbs for 10x5.

Thursday, March 6, 2008

Arms...

My training looked like this today:

Close Grip Bench Press - 145x5, 155x5, 165x5, 155x5, 145x5 - 30 reps
Rack Curls - 3rd pin - 95x10/ 4th pin - 105x8/ 5th pin - 115x5

I rest the bar on the rack for 1 second in between reps. Then I move the rack up one pin and increase weight for second round and then move it up one more time. The heavy partials are great!

I super setted the following two exercises EDT style for 5 minutes:

Rope Hammer Curl - 120lbs - 40 reps
Rope Tri Pushdown - 100lbs - 40 reps

I finished with: Reverse Curls - 50x10, 60x10 - 20 reps

Wednesday, March 5, 2008

Core..

My training looked like this today:

Gladiator - 20kg bell - 2 sets of 30 seconds each side
Figure 8/Hold - 20kg bell - 2x10 each direction - 40 reps
Hanging Leg Raises - 2x10

I finished with:

Windmills - 20kg bell - 5x3 each side - 30 reps

Tuesday, March 4, 2008

Back (EDT)...

My training looked like this today:

First PR - 15 Minutes

Pull Ups - 60 reps
Barbell Rows - 145lbs - 45 reps

2 Minute Rest

Second PR - 10 Minutes

Chin Ups - 40 reps
One Arm KB Row - 32kg bell - 5 sets of 5 each arm - 50 reps

Monday, March 3, 2008

Chest (EDT)...

I am going to do EDT this week and then go back to regular rest and sets next week.

My training looked like this today:

PR One - 15 Minutes

Clap Push Ups - 30 reps / Incline Push Ups - 20 reps - 50 total reps
Incline DB Press - 80lbs - 30 reps / 65lbs - 20 reps - 50 total reps

1 Minutes Rest

Floor Fly - 40lbs DBs - 50 reps
Close Push Ups on KB - 25 reps

Sunday, March 2, 2008

Yoga..

I took a 90 minute hot yoga class today. First time in about 2 months. Felt good to stretch the muscles.

Saturday, March 1, 2008

Shoulders & Core...

My training looked like this today:

Arnold Press _ 20kg bells - 40x10 - 40 reps
Iron Cross - 16kg bells - 4x10 - 40 reps
Bench Bent Laterals - 25lb DBs - 4x10 - 40 reps
Shrugs - 100lb DBs - 4x10 - 40 reps
Rear Lateral Machine - 135lbs - 2x10 - 20 reps

I finished with some core exercises:

Hanging Leg Raises - 2x10 - 20 reps
Hanging Knee Raises - 2x10 - 20 reps
Gladiator - 12lb bar - 2 sets 0f 30 seconds each side
18lb bar - 1 set of 30 seconds each side
22lb bar - 1 set of 30 seconds each side