HIT - July 6

One Arm KB Row - 32kg KB/12
KB Iron Cross- 16kg KB/12
Pec Dec Fly - 120 lbs/12
Negative Chip Up - Bodyweight/12
One Arm Cable Curl - 60 lbs/12
Reverse Curl - 60 lbs/12
DB Pullover - 55 lbs/12

July 5

I decided to swim/tread water today as a rehab for my neck. More of an off day than anything else but it felt good to do something different.

HIT - Wednesday July 4th

I am feeling stronger although my arm pain has started to creep back in. I need to schedule another nerve block shot. I may start swimming as an alternative to regular training for a while to mix things up.

One Arm KB Row - 32kg KB/12
KB Iron Cross- 16kg KB/12
DB Shrug - 85 lbs/12
Incline Push Up - Bodyweight/12
Negative Chip Up - 16kg KB/12
Ez Bar Curl - 90 lbs/10
Reverse Curl - 80 lbs/9
Pec Dec Fly - 105 lbs/12
DB Pullover - 55 lbs/12

HIT

One Arm KB Row - 24kg KB/11
KB Iron Cross- 16kg KB/12
DB Shrug - 85 lbs/12
Incline Push UP - Bodyweight/12
Negative Chip Up - 16kg KB/12
DB Curl - 50 lbs/10
Reverse Curl - 80 lbs/10
Negative Push up - Bodyweight/12
DB Pullover - 55 lbs/12
Inverted Row - Bodyweight/12

Sunday July 1st - Cardio and Abs

I did 10 minutes of Sprint Incline Cardio at a 15% incline and then 10 minutes on the elliptical machine just as a warm up. The I focused on abs.

Hanging Leg Raises - 3 sets of 10 - 30 reps
Knee Ups - 3 sets of 10 each leg - 30 reps each leg

HIT - Saturday June 30

Because of my triceps issues I have stopped doing incline bench and incline flys. I am going to try to work chest in other ways - with back in pullovers or doing push ups and negative push ups until I feel better.

Row - 240 lbs/11
Lateral Raise Machine - 130 lbs/12
Hammer Shrug - 450 lbs/12
Negative Chip Up - 24kg KB/8
Cable Curl - 140 lbs/10
Reverse Curl - 70 lbs/12
Negative Push up - Bodyweight/12
DB Pullover - 75 lbs/12
Barbell Pullover - 55lbs/10

Abs & Core

Knee Ins - 3 sets of 15 - 45 reps
Windmills - 16kg bell - 5 sets of 5 each side - 25 reps each side
Figure 8/Hold - 16kg bell - 3 sets of 10 - 30 reps
Slingshot - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
Roman Chair Back Lifts - 3 sets of 10 - 30 reps

HIT....Day 9

I am starting to feel a lot stronger although my triceps is still awkward and the coordination has not fully returned. I will continue HIT for at least two more weeks before I reevaluate my training going forward.

Incline Bench - 180 lbs/12
Row - 240 lbs/12
Lateral Raise Machine - 110 lbs/12
Hammer Shrug - 410 lbs/12
Inc DB Fly - 50 lbs/12
Negative Chip Up - 24kg KB/7
DB Curl - 45 lbs/10
Reverse Curl - 70 lbs/10
Negative Push up - Bodyweight/12

I added two more exercises for chest/back today at the end of my training:

DB Pullover - 75 lbs/12
Barbell Pullover - 55lbs/9

Abs/Core & Day off

I took today OFF from training but did not post my training from yesterday...so here it is:

5 minute warm up - Treadmill - 15% incline - 4 mph walk 40 seconds - 20 second sprint 9 mph - 100 calories burned

Slingshots - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
Hanging Leg Raises - 3 sets of 10 - 30 reps
Standing Knee Ups - 3 sets of 10 each leg - 30 reps each leg

I am currently 162 lbs midweek in my no carb phase but got up to 168 lbs last weekend. Felling better but trying to take it easy on my right arm. It is going to be a few months before I am 100%.

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HIT....Day 8

It has been two weeks since I resumed training. I have decided to skip legs for two weeks (I will still do some incline sprints) and mix up my training. I am adding some negatives pull ups and push ups this week. They are great exercises if you have never tried them...it really puts alot more stress on the muscle and makes you focus on time under tension.

Incline Bench - 180 lbs/12
Row - 240 lbs/9
Lateral Raise Machine - 100 lbs/12
Hammer Shrug - 360 lbs/12
Inc DB Fly - 55 lbs/9
Negative Chip Up - 24kg KB/5
DB Curl - 55 lbs/7
Reverse Curl - 70 lbs/10
Negative Push up - Bodyweight/11

HIT...Day 7 (Saturday June 23)

Leg Curl - 130 lbs/8 reps
Leg Ext - 255 lbs/12 reps
Leg Press - 630 lbs/12 reps
DB Pullover - 85 lbs/12 reps
Incline Bench - 165 lbs/12 reps
Row - 225 lbs/10 reps
One Arm Kettlebell Military - 20kg/12 reps
Rope Hammer Curl - 150 lbs/12reps
Rope Tri Press down - 120 lbs/12 reps
One Arm Rows w/Kettlebell- 32kg /12 reps
Reverse Curl - 60 lbs/12
DB Flys - 45 lbs/11 reps
DB Shrug - 120 lbs/12 reps

Core & Arms

I trained core today and finished up with an arm workout just because.... It was nice to get back to doing windmills although my shoulder flexibility and strength is still really low. The dive bomber push ups into a pike really stretch your core especially if you do a good downward dog at the completion of the dive bomber push up . It also is a great shoulder, arm and chest exercise.

Windmills - 16kg bell - 8 sets of 5 reps each side - 40 reps each side
Roman Chair Back Lifts - 25 lb plate - 3 sets of 10 - 30 total reps
Dive Bomber Push Up/Pike - 5 sets of 5 - 25 reps

I finished with a few exercises of arm training:

One Arm Cable Curls - 50 lbs x 10, 70 lbs x10, 80lbs x10 - 30 total reps
Hammer Curls - 45 lb DB - 3 sets of 10 - 30 reps
Reverse Curls - 50 lbs - 3 sets of 10 -30 reps

HIT - Day 6

I am gaining strength slowly and think it was a good choice to start my training with High Intensity Training. My right triceps still is not feeling right if you know what I mean but I am working through the awkwardness and trying to build stability and strength before I head toward kettlebell training.

Leg Curl - 130 lbs/8 reps
Leg Ext - 240 lbs/12 reps
Leg Press - 630 lbs/12 reps
DB Pullover (SLOW) - 60 lbs/12 reps
Incline Bench - 165 lbs/12 reps
Row - 225 lbs/10 reps
Kettlebell Military Press - 24kg/12 reps
Rope Hammer Curl - 140 lbs/12reps
Rope Tri Press down - 110 lbs/12 reps
Double Rows w/Kettlebell- 24kg /12 reps
DB Flys (SLOW) - 35 lbs/12 reps
DB Shrug - 105 lbs/12 reps

Kettlebell Training: Cardio & Core

I am working kettlebells back into my training wit the goal of using them almost exclusively in about a month. Today I did a cardio and core circuit to mix it up a bit. The HIT training I have been doing is working well to build up strength in a slow and controlled manner but it very boring. I had some bread and pasta last night to throw some carbs back into my diet midweek. I am up to 162lbs and feeling a lot better every day.

My training looked like this:

TGU's - 16kg bell - 3 reps each side - 6 reps
Two Hand Swing - 24kg bell - 10 sets of 10 - 100 reps
Farmers Walk - 24kg bells - 150 feet each rep - 10 sets
Hanging Leg Raises - 3 sets of 8 - 24 reps

HIT - Day 5

Leg Curl - 130 lbs/8 reps
Leg Ext - 225 lbs/12 reps
Leg Press - 630 lbs/12 reps
DB Pullover - 85 lbs/9 reps
Incline Bench - 165 lbs/12 reps
Row - 210 lbs/11 reps
Kettlebell Iron Cross - 24kg/8 reps
Rope Hammer Curl - 120 lbs/12reps
Rope Tri Press down - 100 lbs/12 reps
Neutral Pull up w/Kettlebell- 16kg /8 reps
Standing Calf - 395 lbs/12 reps
Pec Dec - 195 lbs/9 reps
Hammer Strength Shrug - 360 lbs/12 reps

Kettlebell Circuit

I am feeling better and better each day and decided to do a short and light kettlebell circuit today. I did the whole training session in sequential order with very little breaks in between exercises.

Slingshot/Figure 8 to a Hold - 16kg bell - 2 sets of 15 - 30 reps each direction
TGU's - 16kg bell - 2 sets of 3 reps each side - 6 reps each side
Flip & Squat - 16kg bell - 20 reps
Hand to Hand Tactical Swings w/Hot Potato - 16kg bell - 10 reps
Two Handed Swings - 24kg, 20kg & 16kg bells - 2 sets of 10/10/10 - 60 total reps
Russian Twists - 16kg bell - 3 sets of 10 - 30 reps

I finished with 10 sets of Farmers Walks with two 24kg bells walking approximately 150 feet each rep.

Saturday June 16th - HIT Day 4

Leg Curl - 120 lbs/12 reps
Leg Ext - 210 lbs/12 reps
Leg Press - 630 lbs/12 reps
DB Pullover - 80 lbs/12 reps
Incline Bench - 150 lbs/12 reps
Row - 195 lbs/10 reps
Kettlebell Iron Cross - 16kg/12 reps
Strait Curl - 95 lbs/9 reps
Sitting Tri Press down - 180 lbs/12 reps
Neutral Pull up w/Kettlebell- 16kg /12 reps
Standing Calf - 395 lbs/12 reps
Pec Dec - 180 lbs/12 reps
Hammer Strength Shrug - 280lbs/12 reps

Abs/Core

Slingshot - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
Get Up Sit Up - 12kg bell - 3 sets of 5 each side - 15 reps each side
Plank - 30 seconds - 3 sets
Child's Pose - 30 seconds - 3 sets
Oblique Crunch - 2 sets of 15 each side - 30 reps each side
Roman Chair - 2 sets of 15 - 30 reps

HIT....Day 3 & New Kettlebells!

I am starting to feel stronger and am encouraged by my progress incremental as it may be. I have to make sure I do not push too hard too soon as I do not want to have another setback. I got my free kettlebells yesterday ( a set of 12kg, 16kg, 24kg & 32kg competition style bells) from the certification class with the American Kettlebell Club. It killed me to see them in front of my garage when I got home from work last night. I can't wait to get through then next 6 weeks so I can resume kettlebell training.

Leg Curl - 120 lbs/12 reps
Leg Ext - 165 lbs/12 reps
Leg Press - 590 lbs/12 reps
DB Pullover - 75 lbs/12 reps
Bench - 180 lbs/12 reps
Row - 180 lbs/10 reps
Overhead Press - 105 lbs/12 reps
Standing Alternating DB Curl - 45 lbs/12 reps
Sitting Tri Press down - 180 lbs/12 reps
Wrist Curl - 75 lbs/12 reps
Standing Calf - 395 lbs/12 reps
Pec Dec - 165 lbs/12 reps
Hammer Strength Shrug - 230lbs/12 reps