I did some Swiss Ball training this morning to work my core and to pre-exhaust my upper body before I finished with Smith Machine Incline Presses and Chin ups. Pre-exhaustion works great as long as you only do it once and a while.
My training looked like this:
Swiss Ball Training:
See Saw Presses - 16kg bells - 2 sets of 8 each arm - 16 reps each arm
Diagonal Snatch - 16kg bell - 2 sets of 8 each arm - 16 reps each arm
Pullovers - 20kg bell - 2 sets of 8 - 16 reps
Triple Crush - 20kg bell - 2 sets of 8 - 16 reps
"The Ax" - 20kg bell - 2 sets of 8 - 16 reps
Then I finished with:
Smith Machine Incline Presses -
185lbs - 8 reps
185lbs - 8 reps then drop to 135lbs immediately for more 8 reps
Chin ups - Body weight - 3 sets of 12 - 36 reps
Sunday, September 30, 2007
Saturday, September 29, 2007
Strength - 250 total reps
I focused on sets of ten today and tried to hit my whole body. My legs and wrists/forearms of all things were sore this morning from yesterday's training. I think it was from the 32kg windmills and 32kg Figure 8/Hold. Obviously, the additional weight was enough to cause a training overload and fatigue my muscles. Also, the rotational force of the 32kg bell on the Figure 8/Hold really stressed the muscles of my forearms and wrists. Good stuff!
My training looked like this today:
Swiss Ball Incline Presses - 24kg bells - 5 sets of 10 - 50 reps
Renegade Rows - 24kg bells - 5 sets of 5 reach arm - 25 reps each arm
Iron Cross - 16kg bells - 5 sets of 10 - 50 reps
Sumo Squat - 24kg bell - 5 sets of 10 - 50 reps
Shrugs/Hammer Strength - 360lbs - 5 sets of 10 - 50 reps
I ordered another 20kg bell, 28kg bell and 40kg bell yesterday. Now I have doubles of everything except the 48kg bell. I am looking forward to increasing the weight on my double kb training!
My training looked like this today:
Swiss Ball Incline Presses - 24kg bells - 5 sets of 10 - 50 reps
Renegade Rows - 24kg bells - 5 sets of 5 reach arm - 25 reps each arm
Iron Cross - 16kg bells - 5 sets of 10 - 50 reps
Sumo Squat - 24kg bell - 5 sets of 10 - 50 reps
Shrugs/Hammer Strength - 360lbs - 5 sets of 10 - 50 reps
I ordered another 20kg bell, 28kg bell and 40kg bell yesterday. Now I have doubles of everything except the 48kg bell. I am looking forward to increasing the weight on my double kb training!
Friday, September 28, 2007
Core - Heavy - From All Angles
I training core today but decided to go a bit heavy. I used the 32kg bell for some of my exercises. I had never done figure 8/hold with that much weight. It is a commitment for sure. I kept my reps pretty low and tried to hit my core from every angle.
My training looked like this:
Windmills - 32kg bell - 4 sets of 3 reps each side - 12 reps each side
Hanging Pikes - 4 sets of 5 - 20 reps
Back Extensions - 16kg bell - 4 sets of 8 reps - 32 reps
Figure 8/Hold - 32kg bell - 4 sets of 5 reps each direction - 20 reps each direction
My training looked like this:
Windmills - 32kg bell - 4 sets of 3 reps each side - 12 reps each side
Hanging Pikes - 4 sets of 5 - 20 reps
Back Extensions - 16kg bell - 4 sets of 8 reps - 32 reps
Figure 8/Hold - 32kg bell - 4 sets of 5 reps each direction - 20 reps each direction
Thursday, September 27, 2007
4 Sets of 10
I decided to do four sets of ten for most of my exercises today (except shoulder presses - do not want to push it). I have been doing 5 sets of 5 and 3 sets of 15 so I want to keep my body guessing. I also mixed in two new exercises: The Swiss Ball Incline Chest Fly & Alternating Hang Clean & Presses.
My training looked like this:
Swiss Ball Incline Chest Fly - 16kg bells - 4 sets of 10 - 40 reps
Chin Ups - Body Weight - 4 sets of 10 - 40 reps
Alternating Hang C & P - 4 sets of 5 each arm - 20 reps each arm
Goblet Squat - 24kg bell - 4 sets of 10 - 40 reps
Shrugs - 32kg bells - 4 sets of 10 - 40 reps
My training looked like this:
Swiss Ball Incline Chest Fly - 16kg bells - 4 sets of 10 - 40 reps
Chin Ups - Body Weight - 4 sets of 10 - 40 reps
Alternating Hang C & P - 4 sets of 5 each arm - 20 reps each arm
Goblet Squat - 24kg bell - 4 sets of 10 - 40 reps
Shrugs - 32kg bells - 4 sets of 10 - 40 reps
Wednesday, September 26, 2007
Shot Training and C & P/Snatch the 40kg bell!
I felt strong this morning so I decided to try pressing and snatching the 40kg bell. It went up pretty easy. I am still a long way off from "The Beast" but I will get it eventually.
Then I did some shot training with the 12lb shot.
I did the following:
Slingshot
High Toss
Low Toss
Hot Potato
High Step
Squat w/ Hot Potato
Lunge w/ Hot Potato
Lunge w/ High Toss
Sit Up w/ Hot Potato
Get Up Sit Up
Then I did some shot training with the 12lb shot.
I did the following:
Slingshot
High Toss
Low Toss
Hot Potato
High Step
Squat w/ Hot Potato
Lunge w/ Hot Potato
Lunge w/ High Toss
Sit Up w/ Hot Potato
Get Up Sit Up
Tuesday, September 25, 2007
Michelle & Toby Keith
Higher Volume...
I decided to do a higher volume workout this morning trying for 15 to 20 reps on some exercises. I still had to keep my reps low on overhead presses because of the lack of flexibility in my right shoulder.
My training looked like this:
Swiss Ball Incline Presses - 24kg bells - 3 sets of 15 - 45 reps
See Saw Presses - 24kg bells - 3 sets of 8 each arm - 24 reps each arm
Chin Ups - Body Weight - 3 sets of 15 - 45 reps
Swings - 32kg bell - 3 sets of 20 reps - 60 reps
My training looked like this:
Swiss Ball Incline Presses - 24kg bells - 3 sets of 15 - 45 reps
See Saw Presses - 24kg bells - 3 sets of 8 each arm - 24 reps each arm
Chin Ups - Body Weight - 3 sets of 15 - 45 reps
Swings - 32kg bell - 3 sets of 20 reps - 60 reps
Monday, September 24, 2007
Day Off...
I am taking another day off from training today. I am feeling a bit beat up and need to rest.
Sunday, September 23, 2007
Double, Triples & Drop Sets
I decided to do some compound exercises for low reps with heavy weight. I focused on leg movements and whole body training (Goblet Squats and Double Cleans) to get the most muscles involved in pushing the iron around today. After 5 sets I dropped the weight and continued until 10 sets were completed.
My training looked like this:
Super set of the following -
Goblet Squats - 48kg bell - 5 sets of 2
40kg bell - 1 set of 3
32kg bell - 1 set of 4
28kg bell - 1 set of 5
24kg bell - 1 set of 6
20kg bell - 1 set of 7 -10 total sets for 35 total reps
Dead (from the floor) Double Cleans - 32kg bells - 5 sets of 3
24kg bells - 5 sets of 5 - 10 total sets for 40 total reps
I finished with a super set of the following:
Hanging Leg Raises - 5 sets of 10
Bottoms Up Clean - 20kg bell - 3 sets of 5 each arm - 15 reps each arm
24kg bell - 1 set of 5 each arm - 5 reps each arm
28kg bell - 1 set of 5 each arm - 5 reps each arm for a total of 52 reps each arm
My training looked like this:
Super set of the following -
Goblet Squats - 48kg bell - 5 sets of 2
40kg bell - 1 set of 3
32kg bell - 1 set of 4
28kg bell - 1 set of 5
24kg bell - 1 set of 6
20kg bell - 1 set of 7 -10 total sets for 35 total reps
Dead (from the floor) Double Cleans - 32kg bells - 5 sets of 3
24kg bells - 5 sets of 5 - 10 total sets for 40 total reps
I finished with a super set of the following:
Hanging Leg Raises - 5 sets of 10
Bottoms Up Clean - 20kg bell - 3 sets of 5 each arm - 15 reps each arm
24kg bell - 1 set of 5 each arm - 5 reps each arm
28kg bell - 1 set of 5 each arm - 5 reps each arm for a total of 52 reps each arm
Saturday, September 22, 2007
EDT - 25 Minutes Total
After yesterday's off from training I felt great this morning and decided to do EDT again. I( did some KB pullovers on a Swiss Ball for the first time to mix up my chest training. It felt good and I got a great stretch. After I completed my EDT training I finished up with some farmers walks and sets of "The AX".
Also, my strength is back to 100% and I am at about 170lbs body weight with a body fat % of between 8 & 9%. Good Times!
My training looked like this:
First PR - 15 Minutes
KB Swiss Ball Pullover - 20kg - 6 sets of 5 - 30 reps
Chin Ups- 20kg bell - 6 sets of 5 - 30 reps
2 Minute Rest
Second PR - 10 Minutes
Iron Cross - 16kg bells - 4 sets of 10 - 40 reps
Goblet Squat - 32kg bell - 4 sets of 5 - 20 sets
I finished with:
Farmers Walks - 32kg bells - 150 feet each walk - 4 times
"The Ax" - 20kg bell - 5 sets of 5 reps - 25 reps
Also, my strength is back to 100% and I am at about 170lbs body weight with a body fat % of between 8 & 9%. Good Times!
My training looked like this:
First PR - 15 Minutes
KB Swiss Ball Pullover - 20kg - 6 sets of 5 - 30 reps
Chin Ups- 20kg bell - 6 sets of 5 - 30 reps
2 Minute Rest
Second PR - 10 Minutes
Iron Cross - 16kg bells - 4 sets of 10 - 40 reps
Goblet Squat - 32kg bell - 4 sets of 5 - 20 sets
I finished with:
Farmers Walks - 32kg bells - 150 feet each walk - 4 times
"The Ax" - 20kg bell - 5 sets of 5 reps - 25 reps
Friday, September 21, 2007
No Training Today!
I took another day off from training today! Back at it tomorrow.
Thursday, September 20, 2007
EDT - 25 Minutes Total
I have not done Escalating Density Training (EDT) in a while so.....
PR One - 15 Minutes
Swiss Ball Incline Presses - 32kg bells - 5 sets of 5 - 25 reps
Chin Up - Body weight - 5 sets of 8 - 40 reps
2 minute rest
Pr Two - 10 Minutes
Split Snatch - 20kg bell - 4 sets of 3 each arm - 12 reps each arm
Jump Shrug - 32kg bells - 4 sets of 5 - 20 reps
PR One - 15 Minutes
Swiss Ball Incline Presses - 32kg bells - 5 sets of 5 - 25 reps
Chin Up - Body weight - 5 sets of 8 - 40 reps
2 minute rest
Pr Two - 10 Minutes
Split Snatch - 20kg bell - 4 sets of 3 each arm - 12 reps each arm
Jump Shrug - 32kg bells - 4 sets of 5 - 20 reps
Wednesday, September 19, 2007
Kettlebell Woodchop
I trained my core today and worked in some "Wood Choppers" which I someone posted on the art of strength forum in response to my post about "The Ax". It is a great rotational core exercise that I will work into my training.
Core...
My training looked like this today:
KB Wood Chop - 12kg bell - 3 sets of 5 each side - 15 reps each side
Saxon Side Bend - 12kg bell - 3 sets of 5 - 15 reps
Figure 8/Hold - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
The Ax - 1 set of 5 w/24kg bell, 1 set of 5 w/28kg bell, 1 set of 5 w/32kg bell, 1 set of 5 w/40kg bell - 4 sets of 5 - 20 reps
KB Wood Chop - 12kg bell - 3 sets of 5 each side - 15 reps each side
Saxon Side Bend - 12kg bell - 3 sets of 5 - 15 reps
Figure 8/Hold - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
The Ax - 1 set of 5 w/24kg bell, 1 set of 5 w/28kg bell, 1 set of 5 w/32kg bell, 1 set of 5 w/40kg bell - 4 sets of 5 - 20 reps
Tuesday, September 18, 2007
Strength & "The Ax"
I went heavier with my incline chest presses (32kg bell) than I have in almost 6 months for the first time today! Finally feeling like I am back to almost 100%.
I also tried a new exercise - I call it "The Ax". I have seen people use a medicine ball and do a chopping motion from between their legs and over their head like they are chopping wood. I decided to try that using a kettlebell. It is basically a two handed snatch with the handle of the bell facing forward. You snatch the bell overhead then forcefully bring it back down between your legs as you load your hamstrings - then repeat! Pretty cool! Maybe someone else is doing it with a kettlebell but I have not seen it before. Give it a try.
My training looked like this:
Swiss Ball Incline Presses - 32kg bells - 3 sets of 10 - 30 reps
The Ax - 24kg bell - 3 sets of 10 - 30 reps
See Saw Presses - 24kg bells - 5 sets of 5 each arm - 25 reps each arm
Two Hand Swing - 24kg bell - 3 sets of 10 - 30 reps
Iron Cross - 16kg bells - 5 sets of 5 - 25 reps
Bottoms Up Curl - 16kg bells - 5 sets of 5 each arm - 25 reps each arm
I also tried a new exercise - I call it "The Ax". I have seen people use a medicine ball and do a chopping motion from between their legs and over their head like they are chopping wood. I decided to try that using a kettlebell. It is basically a two handed snatch with the handle of the bell facing forward. You snatch the bell overhead then forcefully bring it back down between your legs as you load your hamstrings - then repeat! Pretty cool! Maybe someone else is doing it with a kettlebell but I have not seen it before. Give it a try.
My training looked like this:
Swiss Ball Incline Presses - 32kg bells - 3 sets of 10 - 30 reps
The Ax - 24kg bell - 3 sets of 10 - 30 reps
See Saw Presses - 24kg bells - 5 sets of 5 each arm - 25 reps each arm
Two Hand Swing - 24kg bell - 3 sets of 10 - 30 reps
Iron Cross - 16kg bells - 5 sets of 5 - 25 reps
Bottoms Up Curl - 16kg bells - 5 sets of 5 each arm - 25 reps each arm
Monday, September 17, 2007
Day Off!
I am taking a much needed day off from training today.
It has been over a week since my last day off and I took my 8 year old son to the Red Sox game last night and am beat. Jared (who is a Yankees fan - do not get me going) got a ball at batting practice from a Yankee player and was pumped! Then we got a foul ball during the game that the guy next to me missed. Good night overall. Not to mention staying up to watch the Patriots put a beat down on the San Diego Chargers!
It has been over a week since my last day off and I took my 8 year old son to the Red Sox game last night and am beat. Jared (who is a Yankees fan - do not get me going) got a ball at batting practice from a Yankee player and was pumped! Then we got a foul ball during the game that the guy next to me missed. Good night overall. Not to mention staying up to watch the Patriots put a beat down on the San Diego Chargers!
Sunday, September 16, 2007
325 Reps!
My legs were pretty smokes from yesterday's double cleans so I took it easy on legs today.
I decided to do 5 sets of 5 today in increasing weight but felt strong so after I completed my 5 sets I dropped the weight and did another 5 sets with a lower weight. After I did my compound exercises (Incline Presses, Renegade Rows & Goblet Squats). I finished with Hanging Pikes, Double Shrugs and Reverse Shrugs (one bell - hands behind your back and pull towards your ears) - 325 total reps and a great workout. I am planning on taking 2 days off this week to rest starting with tomorrow.
Training looked like this:
Smith Machine Incline Presses (partial reps) - 5 sets of 5 - 185lbs, 205lbs, 225lbs, 245lbs, 265lbs - then 5 sets of 5 with 135lbs for each set - 10 sets of 5 total - 50 total reps
Renegade Rows - 32kg bells - 5 sets of 5 - then 5 sets of 5 with the 24kg bells - 10 sets of 5 total per arm - 100 total reps
Goblet Squat - 28kg bell - 5 sets of 5 - then 5 sets of 5 with the 24kg bell - 10 sets of 5 total - 50 total reps
As I finisher I did the following circuit:
Hanging Pikes - 5 sets of 5 - 25 total reps
Shrugs - 32kg bells - 5 sets of 10 - 50 total reps
Reverse Shrugs - 5 sets of 10 - 50 total reps
I decided to do 5 sets of 5 today in increasing weight but felt strong so after I completed my 5 sets I dropped the weight and did another 5 sets with a lower weight. After I did my compound exercises (Incline Presses, Renegade Rows & Goblet Squats). I finished with Hanging Pikes, Double Shrugs and Reverse Shrugs (one bell - hands behind your back and pull towards your ears) - 325 total reps and a great workout. I am planning on taking 2 days off this week to rest starting with tomorrow.
Training looked like this:
Smith Machine Incline Presses (partial reps) - 5 sets of 5 - 185lbs, 205lbs, 225lbs, 245lbs, 265lbs - then 5 sets of 5 with 135lbs for each set - 10 sets of 5 total - 50 total reps
Renegade Rows - 32kg bells - 5 sets of 5 - then 5 sets of 5 with the 24kg bells - 10 sets of 5 total per arm - 100 total reps
Goblet Squat - 28kg bell - 5 sets of 5 - then 5 sets of 5 with the 24kg bell - 10 sets of 5 total - 50 total reps
As I finisher I did the following circuit:
Hanging Pikes - 5 sets of 5 - 25 total reps
Shrugs - 32kg bells - 5 sets of 10 - 50 total reps
Reverse Shrugs - 5 sets of 10 - 50 total reps
Saturday, September 15, 2007
4 sets of 10
I decided to do just two exercises today for 4 sets of 10 - a short training session.
It looked like this:
Swiss Ball Incline Presses - 24kg bells - 4 sets of 10 - 40 reps
Long Cycle Double Cleans - 24kg bells - 4 sets of 10 - 40 reps
The double cleans were hard especially after tiring my chest, shoulders and tri's with the presses. I am planning to work this type of workout into my training (just two compound movement exercises) and eventually work up to 10 sets of 10.
It looked like this:
Swiss Ball Incline Presses - 24kg bells - 4 sets of 10 - 40 reps
Long Cycle Double Cleans - 24kg bells - 4 sets of 10 - 40 reps
The double cleans were hard especially after tiring my chest, shoulders and tri's with the presses. I am planning to work this type of workout into my training (just two compound movement exercises) and eventually work up to 10 sets of 10.
Friday, September 14, 2007
KB Circuit - Core Work & Swiss Ball KB Work
I mixed it up this morning doing a short kb circuit then some core work and finishing with some snatches while sitting on the Swiss Ball. It was a good all around training session.
My training looked like this:
KB Circuit
Clean & Press - 24kg bell - 2 sets of 5 each arm - 10 reps each arm
Chin Up - 2 sets of 5 - 10 reps
Snatch - 2 sets of 5 each arm - 10 reps each arm
KB Push up - 2 sets of 5 each side - 10 reps each side
Core Work
Hanging Leg Raises - 3 sets of 5 - 15 reps
Back Extensions - 3 sets of 5 - 15 reps
Windmills - 20kg bell - 3 sets of 5 each side - 15 reps each side
Swiss Ball KB Work
Double Snatch - 12kg bells - 2 sets of 8 - 16 reps
Diagonal Snatch - 12kg bell - 2 sets of 5 each arm - 10 reps each arm
My training looked like this:
KB Circuit
Clean & Press - 24kg bell - 2 sets of 5 each arm - 10 reps each arm
Chin Up - 2 sets of 5 - 10 reps
Snatch - 2 sets of 5 each arm - 10 reps each arm
KB Push up - 2 sets of 5 each side - 10 reps each side
Core Work
Hanging Leg Raises - 3 sets of 5 - 15 reps
Back Extensions - 3 sets of 5 - 15 reps
Windmills - 20kg bell - 3 sets of 5 each side - 15 reps each side
Swiss Ball KB Work
Double Snatch - 12kg bells - 2 sets of 8 - 16 reps
Diagonal Snatch - 12kg bell - 2 sets of 5 each arm - 10 reps each arm
Thursday, September 13, 2007
2 sets of 12..
I have been doing sets of 5 recently and decided to mix it up a bit. This morning I did 2 sets of 12 reps with the same weight that I would use for 5 reps. At the end of my kettlebell training I did some high toss lunges with a 12lb shot put. Check out http://www.tacticalathlete.com/ for more info.
Swiss Ball Incline Presses - 24kg bells - 2 sets of 12 - 24 reps
KB Row - 32kg bell - 2 sets 0f 12 reps - 24 reps
Iron Cross - 16kg bells - 2 sets of 12 reps - 24 reps
Goblet Squat - 20kg bell - 2 sets of 12 reps - 24 reps
High Toss Lunge - 12lb shot - 2 sets of 12 reps each leg - 24 reps each leg
All of the training focused on strength except for the high toss lunges with the shot - which is more of a cardio/flexibility exercise.
Swiss Ball Incline Presses - 24kg bells - 2 sets of 12 - 24 reps
KB Row - 32kg bell - 2 sets 0f 12 reps - 24 reps
Iron Cross - 16kg bells - 2 sets of 12 reps - 24 reps
Goblet Squat - 20kg bell - 2 sets of 12 reps - 24 reps
High Toss Lunge - 12lb shot - 2 sets of 12 reps each leg - 24 reps each leg
All of the training focused on strength except for the high toss lunges with the shot - which is more of a cardio/flexibility exercise.
Tuesday, September 11, 2007
Kettlebell/Swiss Ball Training
Many thanks to Bob Russo on the Art of Strength forum (http://www.artofstrength.com/) for inspiring this workout. He asked me about the presses I do with kb's on the Swiss Ball and it gave me the idea of doing a whole training session on the ball. All of the exercises done below were completed sitting on the ball.
The following was done in a circuit with 3 passes completed -
Diagonal Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Triple Crush - 16kg bell - 3 sets of 8 - 24 reps
See Saw Presses - 16kg bells - 3 sets of 8 each side - 24 reps each side
Double Cleans - 24kg bells - 3 sets of 5 - 15 reps
Alternating Chest Press w/ Static Hold @ Top - 24kg bells - 3 sets of 5 each side - 15 reps each side
I finished with a super set of:
Double Swiss Ball Snatches - 16kg bells - 5 sets of 5 - 25 reps
Hanging Pikes - 5 sets of 5 - 25 reps
This was a very intense workout and something I will be doing more on a regular basis going forward.
The following was done in a circuit with 3 passes completed -
Diagonal Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Triple Crush - 16kg bell - 3 sets of 8 - 24 reps
See Saw Presses - 16kg bells - 3 sets of 8 each side - 24 reps each side
Double Cleans - 24kg bells - 3 sets of 5 - 15 reps
Alternating Chest Press w/ Static Hold @ Top - 24kg bells - 3 sets of 5 each side - 15 reps each side
I finished with a super set of:
Double Swiss Ball Snatches - 16kg bells - 5 sets of 5 - 25 reps
Hanging Pikes - 5 sets of 5 - 25 reps
This was a very intense workout and something I will be doing more on a regular basis going forward.
Monday, September 10, 2007
Bodyweight Ladders...
I wanted to back off on my intensity this morning and did not have much time so I decided to do two ladders of 5 rungs with two body weight exercises - chin ups and alternating kb push ups (one hand on bell).
My training looked like this:
Chin ups - 1,2,3,4,5 - 15 reps total
Alt KB Push ups - 1,2,3,4,5 - 15 reps total
I did the above twice for a total of 30 chin ups and 60 push ups.
My training looked like this:
Chin ups - 1,2,3,4,5 - 15 reps total
Alt KB Push ups - 1,2,3,4,5 - 15 reps total
I did the above twice for a total of 30 chin ups and 60 push ups.
Sunday, September 9, 2007
5 Sets of....
I did another workout of 5 sets but did sets of 8 on some exercises. My training looked like this:
Swiss Ball KB Inc Press - 24kg bells - 5 sets of 8 - 40 reps
Renegade Rows - 32kg bells - 5 sets of 5 - 25 reps each side
Double KB Snatch - 16kg bells - 5 sets of 8 - 40 reps
Farmers Walks - 32kg bells - 5 sets of 150 feet
I finished with 5 sets 8 of Hanging Pikes
Swiss Ball KB Inc Press - 24kg bells - 5 sets of 8 - 40 reps
Renegade Rows - 32kg bells - 5 sets of 5 - 25 reps each side
Double KB Snatch - 16kg bells - 5 sets of 8 - 40 reps
Farmers Walks - 32kg bells - 5 sets of 150 feet
I finished with 5 sets 8 of Hanging Pikes
Saturday, September 8, 2007
Stretching & Core...
I just did some stretching and core exercises this morning as an active rest. I have not taken any time off in about a week but felt like doing something.
I did the following in no particular order:
Windmill - 16 kg bell
Child's Pose
Downward Dog
Pike
Punch Matrix
Saxon Side Bend
Halo
Pump
Hand to Hand Cleans - 12 & 16kg bell
I did the following in no particular order:
Windmill - 16 kg bell
Child's Pose
Downward Dog
Pike
Punch Matrix
Saxon Side Bend
Halo
Pump
Hand to Hand Cleans - 12 & 16kg bell
Friday, September 7, 2007
Fabiana's 40th Birthday!
Today is my wife's 40th Birthday! I want to thank her for being a great wife, mother and best friend! I love you Fab.
Today's Training...
I mixed it up today and had a good workout. Doing the following training in the order I did it wiped me out today. The squats tired my legs for the cleans ....which made the split snatches that much more difficult. I need to back off a bit for a few days. My CNS feels fried.
Smith Machine Incline Presses - 155lbs x 5, 175lbs x 5, 195lbs x 5 - 15 reps
KB Goblet Squat - 20kg bell - 3 sets of 15 - 45 reps
Long Cycle Double KB Cleans - 24kg bells - 3 sets of 5 - 15 reps
KB Split Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Smith Machine Incline Presses - 155lbs x 5, 175lbs x 5, 195lbs x 5 - 15 reps
KB Goblet Squat - 20kg bell - 3 sets of 15 - 45 reps
Long Cycle Double KB Cleans - 24kg bells - 3 sets of 5 - 15 reps
KB Split Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Thursday, September 6, 2007
Goblet Squat...
Attached is a link describing the Goblet Squat. I like it alot and have incorporated it in my training. Check it out!
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=legs&conitem=5eedb43b20144110VgnVCM20000012281eac____&page=2
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=legs&conitem=5eedb43b20144110VgnVCM20000012281eac____&page=2
Core...
In an effort to hit my core from all angles I did a varied core workout today. My training looked like this:
Hanging Pikes - 5 sets of 5 - 25 reps
Back Extensions - 5 sets of 10 - 50 reps
Saxon Side Bends - 8kg bell - 5 sets of 5 each side - 25 reps each side
Slingshot - 16kg bell - 5 sets of 10 reps each direction - 50 reps each direction
Hanging Pikes - 5 sets of 5 - 25 reps
Back Extensions - 5 sets of 10 - 50 reps
Saxon Side Bends - 8kg bell - 5 sets of 5 each side - 25 reps each side
Slingshot - 16kg bell - 5 sets of 10 reps each direction - 50 reps each direction
Wednesday, September 5, 2007
Strength - 4 Sets of 5
I increased the weight on some of my exercises today but still am having trouble with the presses if I try the 32kg bells. I will just be patient and let it get stronger gradually.
I like the goblet squats alot because I tend to keep my back more upright then front squats. For a goblet squat you hold the bell upside down like you are holding a goblet and while keeping your elbows tucked to your sides you squat down until your elbows are inside your knees.
Swiss Ball Incline Press - 24kg bells - 4 sets of 5 - 20 reps
Renegade Rows - 32kg bells - 4 sets of 5 - 20 reps each side
Iron Cross - 24kg bells - 4 sets of 5 - 20 reps
Goblet Squats - 32kg bell - 4 sets of 5 - 20 reps
Sumo Squats - 32kg bell - 4 sets of 5 - 20 reps
I like the goblet squats alot because I tend to keep my back more upright then front squats. For a goblet squat you hold the bell upside down like you are holding a goblet and while keeping your elbows tucked to your sides you squat down until your elbows are inside your knees.
Swiss Ball Incline Press - 24kg bells - 4 sets of 5 - 20 reps
Renegade Rows - 32kg bells - 4 sets of 5 - 20 reps each side
Iron Cross - 24kg bells - 4 sets of 5 - 20 reps
Goblet Squats - 32kg bell - 4 sets of 5 - 20 reps
Sumo Squats - 32kg bell - 4 sets of 5 - 20 reps
Tuesday, September 4, 2007
Rope Training...
I did some rope training today. This was my first real training session with the rope. I did a minute per exercise with a 30 second rest in between exercises. I only did one pass through the circuit today but plan on doing multiple passes going forward as well as adding time per exercise.
I did the following today:
Double Wave
Alternating Wave
Circle Wave
Double Side Wave
In & Out Wave
Angled Wave
Uppercut
My arms felt great after the training and my wind was a bit short. I am looking forward to stretching this training out a bit.
A short video/description of each exercise can be found at
http://www.artofstrength.com/Videos/RopesGoneWild/tabid/179/Default.aspx
I did the following today:
Double Wave
Alternating Wave
Circle Wave
Double Side Wave
In & Out Wave
Angled Wave
Uppercut
My arms felt great after the training and my wind was a bit short. I am looking forward to stretching this training out a bit.
A short video/description of each exercise can be found at
http://www.artofstrength.com/Videos/RopesGoneWild/tabid/179/Default.aspx
Monday, September 3, 2007
3 Sets of 5
I decided to back off on my intensity a bit and did 3 sets of 5. I want to mke sure I do not over do it and pace myself. My training looked like this:
Swiss Ball Incline Press - 24kg bells - 3 sets of 5 -15 reps
See Saw Press - 16kg bells - 3 sets of 5 - 15 reps
Goblet Squats - 20kg bell x 5, 24kg bell x 5, 28kg bell x 5 - 15 reps
Two Handed Swings - 40kg bell - 3 sets of 5 - 15 reps
Split Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Shrug - 32kg bells - 3 sets of 5 - 15 reps
Swiss Ball Incline Press - 24kg bells - 3 sets of 5 -15 reps
See Saw Press - 16kg bells - 3 sets of 5 - 15 reps
Goblet Squats - 20kg bell x 5, 24kg bell x 5, 28kg bell x 5 - 15 reps
Two Handed Swings - 40kg bell - 3 sets of 5 - 15 reps
Split Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Shrug - 32kg bells - 3 sets of 5 - 15 reps
Sunday, September 2, 2007
Core...
Felt good this morning except for some soreness in my chest and shoulders. But it was a good soreness not pain. I did a quick core workout.
It looked like this:
Slingshot - 24kg bell - 10 times each direction - 20 reps
Windmill - 24kg bell - 3 reps each side - 6 reps
Get Up Sit Up - 16kg bell -3 reps each side - 6 reps
Hanging Pikes - 5 reps
Planks - 30 seconds
I did the above 3 times with no rest between exercises or circuits except to switch exercises.
It looked like this:
Slingshot - 24kg bell - 10 times each direction - 20 reps
Windmill - 24kg bell - 3 reps each side - 6 reps
Get Up Sit Up - 16kg bell -3 reps each side - 6 reps
Hanging Pikes - 5 reps
Planks - 30 seconds
I did the above 3 times with no rest between exercises or circuits except to switch exercises.
Saturday, September 1, 2007
Strength - 5 Sets of 5
Today I felt great after training light all week and taking a few days off! I am pain free as of now and am hopeful to feel that way tomorrow. My strength is increasing in my chest and am adding weight on presses. I am trying to increase my weight in my lifts and focus on gaining about 10 pounds in the next few months.
My schedule seems to be working with 3 days a week devoted to strength training - 2 days of core and 2 days off for rest.
My training looked like this:
Incline Smith Machine Press - 135lbs, 145lbs, 155lbs, 175lbs, 185lbs - 5 sets of 5 - 25 reps
Swings - 48kg bell - 5 sets of 5 - 25 reps
Renegade Rows - 32kg bells - 5 sets of 5 - 25 reps each side
Iron Cross - 16kg bells x 5, 16kg bells x5, 24kg bells x 5, 24kg bells x5, 16kg bells x5 - 5 sets of 5 - 25 reps
Farmers Walks - 32kg bells - 5 times - 150 ft each - 750 feet total
Hanging Pikes - 5 sets of 5 - 25 reps
Snatches - 20kg bell - 5 sets of 5 - 50 reps
My schedule seems to be working with 3 days a week devoted to strength training - 2 days of core and 2 days off for rest.
My training looked like this:
Incline Smith Machine Press - 135lbs, 145lbs, 155lbs, 175lbs, 185lbs - 5 sets of 5 - 25 reps
Swings - 48kg bell - 5 sets of 5 - 25 reps
Renegade Rows - 32kg bells - 5 sets of 5 - 25 reps each side
Iron Cross - 16kg bells x 5, 16kg bells x5, 24kg bells x 5, 24kg bells x5, 16kg bells x5 - 5 sets of 5 - 25 reps
Farmers Walks - 32kg bells - 5 times - 150 ft each - 750 feet total
Hanging Pikes - 5 sets of 5 - 25 reps
Snatches - 20kg bell - 5 sets of 5 - 50 reps
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