Legs...

My training looked like this today:

Lateral Limbo Lunge - 16kg bell - 3 sets of 5 each direction - 30 reps
Squat - 135bls - 10 sets of 5 - 50 reps
One Leg DL - 16kg bell - 3 sets of 5 each leg - 30 reps
One Leg Calf Raise - 40kg bell - 2 sets of 10 each leg - 40 reps

150 total reps.

The lateral limbo lunge is done under the bar on a smith machine while holding a kettlebell. It is a nice change of pace from regular lunge variations. You can make it even more difficult if you drop the bar lower as you progress forcing you to lunge lower as you do the lateral lunge.

I plan on trying to add 10 lbs to my squat every week for 50 reps.

Arms...

My training looked like this today:

Close Grip Bench Press - 135x5, 145x5, 155x5, 165x5, 155x5, 145x5, 135x5 - 35 reps

Rack Curls - 2nd pin - 85x10, 85x10 / 3rd pin - 95x5, 95x5 - 30 reps

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 of sets

I super setter the following two exercises:

Rope Hammer Curl - 130x10, 140x10, 150x10 - 30 reps
Rope Tri Extension - 60x10, 70x10, 80x10 - 30 reps

I finished with: Reverse Curls - 40x10, 50x10, 60x10 - 30 reps

Back...

My training looked like this today:

Pull Ups - 15,10,8,5,5 - 43 reps
Chin Ups - 15,10,8,5,5 - 43 reps
Barbell Rows - 135lbs - 5x5 - 25 reps
One Arm KB Rows - 28kg bell - 4x10 each arm - 80 reps
Suitcase DL - 32kg bell - 3x3 each arm - 18 reps

Chest...

I have decided to train one body part per day for a few weeks so that I am only training each body part once a week. I am aiming for at least 150 reps per body part.

Today's training looked like this:

Warm Up - Bench - 180lbs x 10

Clap Push Ups - 4x10 - 40 reps
Incline KB Press - 32kg bells - 4x10 - 40 reps
Floor Fly - 35lbs DBs - 4x10 - 40 reps
Close Push Ups on KB - 4x10 - 40 reps

Core...

My training looked like this today:

Gladiator - 2 sets of 30 seconds each side
Figure 8/Hold - 16kg bell - 2x10 each direction
Hanging Knee Raises - 2x10
TGU -16kg bell - 2x2 each side
Horizontal Medicine Ball Throws - 2x25

EDT - Bodyweight Only - 330 reps!

I decided to do a body weight only training session EDT style. I ended up doing 330 total reps in 25 minutes and was smoked. I plan on taking tomorrow OFF from training as my wife and I are taking the kids to a hotel for the night that has an indoor wave pool and two water slides.

My training looked like this today:

PR One - 15 Minutes

Bodyweight Rows - 100 reps
Incline Push Ups - 100 reps

5 Minutes Rest

PR Two - 10 Minutes

Chin Ups - Bodyweight - 65 reps
Dips - Bodyweight - 65 reps

3 Sets of 5...

My training looked like this today:

Incline KB Press - 40kg bells - 3 sets of 5
One Arm KB Row - 40kg bell - 3 sets of 5 each arm
Extended Sumo Squat - 40 kg bell - 3 sets of 5
Bent Over Lateral Raises - 25lb DBs - 3 sets of 5

Shot Training...

Today I threw around the 12lb "Shot" for a bit. I did 3 sets of ten of the following:

Slingshots (both direction)
Deck Squats
Squats with Hot Potato
Lunges with Hot Potato
Lunges with Figure 8 into High Toss
Hot Potato
Russian Twist
Get Up Sit Up
Low Toss
High Toss
Knee Ups
Gladiator

C & P/ Pull Up Ladders & Push Ups

Today I did ladders with the 32kg and 24kg bell on the C & P and pull ups. I did 5 ladders with 3 rungs on each ladder. I used the 32kg bell for the first ladder and the 24kg bell for the other four.

The 5 ladders looked like this:

C & P - L & R then Pull Up

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

I did the above 5 times. There were 6 reps each ladder for a total of:

30 C & P reps left
30 C & P reps right
60 total C & P reps

30 total Pull Ups - I mixed the reps up between regular pull ups, chin ups and nuetral grip pull ups.

I finished with:

Wide Push Ups - 2x10
Regular Push Ups - 2x10
Diamond Pushups - 2x10

The above was done back to back with little to no rest.

Light Streching...

I did some light streching today to counter my training lately. I needed a day off/easy day to give my body a rest.

Snatches & Core...

Today's training looked like this:

Snatches - 16kg bell - 100 reps in 5 minutes
Gladiator - 16kg bell - 3 sets of 30 seconds each side
Hanging Pikes - 3 sets of 10 - 30 reps
Get Up Sit Ups - 3 sets of 5 each side - 30 reps

Singles, Negatives, Partials & Cables

I decided to do some singles today but also incorporated negatives. I did negatives of the incline press on the smith machine then dropped the weight and pressed it back to the start. On my smith machine squats I did partial reps and then finished with some extremely slow reps.

I did some rear delt work as I realize that I am neglecting this body part in my training. I am going to try to focus on this a few days a week. I finished with some cable work to round out my training.

My training looked like this:

Smith Machine Incline Press- Negatives - 315lbs - 10x1
Smith Machine Incline Press - Positive - 225lbs - 10x1

Smith Machine Squat - Partials - 5x1
Smith Machine Squat - Slow Reps - 5x1

Read Delt Fly - 120x10, 135x10, 150x10, 165x10

I finished with:

Cable Chest Fly - 60x10, 70x10
Cable Lateral Raise - 50x10 each arm , 60x10 each arm
Cable Unilateral Curl - 60x10 each arm, 80x10 each arm

EDT...

My training looked like this today:

PR One - 15 Minutes

Double KB Rows - 24kg bells - 40 reps
Long Cycle C & P - 24kg bells - 40 reps

5 Minutes Rest

PR Two - 10 Minutes

Chin Ups - Bodyweight - 85 reps
Dips - Bodyweight - 85 reps

5 Sets of 5....

My training looked like this today:

Smith Machine Incline Press - 225lbs - 5x5 - 25 reps
Long Cycle Double Cleans - 5x5 - 25 reps
Nuetral Pull Ups - 20kg bell - 5 sets of 5 - 25 reps

I finished with:

Shrugs - 40kg - 3x10 - 30 reps

Explosive Exercises & Core...

My training looked like this today:

Continuous Squat Jump Gorilla Pullup - 2x10
Explosive Clap Push Up - 2x10
Gladiator - 2 sets of 30 seconds each side
Ab Wheel - 2x10
Figure 8/Hold - 16kg bell - 2x10 each direction
Slingshot - 16kg bell - 2x10 each direction

EDT - Legs...

I did a short EDT leg session this morning. I supersetted two exercises for 15 minutes with almost no rest in between.

My training lokked like this:

PR One - 15 Minutes

One Arm Cleans - 28kg bell - 8 sets of 5 each arm - 40 reps each arm - 80 total reps
Sumo Squat - 28kg bell - 8 sets of 5 - 40 reps

Overall a good workout in 15 minutes time.

Day Off..

I am taking today OFF from training. I need to avoid over training.

Singles...

After yesterday's 300 reps I wanted to focus on power and do some singles.

My training looked like this:

Smith Machine Incline Bench - 275lbs - 10 sets of 1 - 10 reps
One Arm Cleans - 40kg bell - 10 sets of 1 each arm - 20 reps

I finished with:

Smith Machine Incline Bench - 225lbs - 1 set of 5
One Arm Cleans - 28kg bell - 1 set of 5

EDT - 300 Reps!

I trained using Escalating Density Training (EDT) today. My goal was 300 total reps in 25 minutes of training time. I ended up getting 291 reps and finished with 3 sets of 3 reps of shrugs to complete the 300 rep challenge. Give this one a try and let me know your results.

PR One - 15 Minutes

Renegade Rows - 32kg bells - 45 reps each arm - 90 total reps
Swiss Ball Incline Presses - 32kg bells - 45 reps
135 total reps

5 Minutes Rest

PR Two - 10 Minutes

Nuetral Grip Pull Ups - Bodyweight - 78 reps
Dips - Bodyweight - 78 reps
156 total reps

I finished with:

Shrugs - 120lb dbs - 3 sets of 3 - 9 reps

Total Reps - 135+156+9=300

Core...

I trained just core this morning for the first time in a while. I need to give the rest of my body a break. I also did some Turkish Get Ups for the first time in a long while. I tried to hit my core from all angles.

My training looked like this:

TGU - 16kg bell - 3 sets of 3 reps each side
Hanging Leg Raises - 3 sets of 10
Gladiator - 16kg bell - 3 sets of 30 seconds each side
Ab Wheel - 3 sets of 10

C & P Ladders/Pullups - Easy Day

I wanted to go easy today after my heavy day of triples yesterday.

My training looked like this:

2 ladders w/5 rungs - 24kg bell

1x1 1 rep
2x1 2 reps
3x1 3 reps
4x1 4 reps
5x1 5 reps

30 c & P left
30 c & p right
60 total

30 pull ups

I finished with bodyweight dips - 6 sets of 5 reps - 30 reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 255lbs - 3 sets of 3
DB Row - 120lbs - 3 sets of 3
DB Goblet Squat - 120lbs - 3 sers 0f 3
DB Shrugs - 120lbs - 3 sets of 3
One Arm KB Cleans - 40kg bell - 3 sets of 3

Bodyweight Exercises & Core....

It was nice to go the the gym at 5am and be back on Eastern Standard Time after being all messed up time wise for a week.

My training looked like this today:

Continuous Squat Jump Gorilla Pullup - 2x10
Explosive Clap Push Up - 2x10
Gladiator - 2 sets of 30 seconds each side
Dragon Walks - 2 sets of 10 steps each leg
Hanging Leg Raises - 2 sets of 10

Training the last week...

1/30 Day Off - Fly to Kona

1/31
Gorilla Pullups - 3x10
Push Ups - 3x10
DB Curls - 50lbs - 2x6
Tri Press - 50lbs - 2x6
Figure 8/Hold - 16kg
Snatch - 16kg

2/1
C & P Ladders/Pullups
4 ladders w/5 rungs - 16kg bell

60 c & P left
60 c & p right
120 total

60 pull ups

2/2 Power
Smith incline Bench - 245x3x5
Rows - 120x3x5
Sumo Squat - 140x3x5

Hammer Curls - 35x8x3

2/3
Providence - 16kg - 1 minutes rounds

2/4 Day Off

2/5 Day Off - Fly Home

My nutrition was pretty good last week. I am @ 8.9% bodyfat and under 9% for the first time in a while.

Back from Hawaii...

I will update my training done while I was in Hawaii shortly. They had a 16kg bell at the gym on the resort. Good times!