Sunday, August 31, 2008

today

walked/ran ~ 4 miles in morning until rain shut that down

PUSHUPS: Week 2, Day 3, "more than 10" column. Completed column with 16 max on level 5 (without overstraining, but it was definitely tougher). I plan to move on to week 3, "more than 25" column after a day or two of rest.

Walked ~ 3 miles at night (yeah, thats 7 for the day, but I feasted out and had an oatmeal stout and and a dark n' stormy, so I had an excess of energy you might say)

Saturday, August 30, 2008

today

today was a fight, wasn't feeling super energetic:

Front Squat; 2 x 20kg kb; 5, 5, 4, 4, 4

Windmills; 16kg kb; 3L/3R; 3L/3R

Single leg rom dead; 20kg kb; 8R/8L

Friday, August 29, 2008

Todays work

100 pushups training:

completed week 2, day 2, "more than 10 pushups column" with max of 17 on final (5th) level.

Its looking like week three is going to be when it starts getting tough.

Thursday, August 28, 2008

Todays work

Fasted walk for 45 minutes in morning. 

5 x (1, 2, 3) ladders of clean and press left, clean and press right, chin up, then rest (1 minute after singles, 75 seconds after doubles, 1.5 minutes after triples).  Completed easily, next time will move to 5 x (1, 2, 3, 4).

Finished with 4 minutes of swings, 95 reps completed with two breaks due to grip failure.

Tomorrow is pushup challenge and walking and/or playing ball.

Wednesday, August 27, 2008

today and tomorrows plan

walked an hour in the morning,

walked 40 minutes and then played basketball at night

Tomorrow plan:

5 x (1, 2, 3) of clean and press (20kg) + chin up superset

(so example, c and p left hand, c and p right hand, 1 chin, rest ........  2 c and p left, 2 right, 2 pull up, rest ....... 3 R, 3L, 3 chin, rest ....... start over at 1R, 1L, 1 chin     

repeat for 5 total cycles

then on to swings with 20 kg for like 3-5 minutes

pushups

starting the 100 Pushup Challenge today.

I started on week 2 (since I can already do at least 40 straight) in the "more than 10" column completing 16 reps for an easy max on the 5th level going nice and slow.


Tuesday, August 26, 2008

Yesterday

Clean and Press, 20kg kb: 5 x (1,2,3) ladder

Today:

Really focused on going slowly with max tension and perfect form, i think I had been speeding up the movement lately.

Front Squats, 2 x 20kg kb: 7, 5, 5, 4  

Windmill, 16kg kb: 3R/3L; 3R/3L

Single leg romanian deadlift, 20kg kb: 8R/8L; 6R/4L

Walked 30 minutes, stretched in pool

Thursday, August 21, 2008

this morning

fasted walk for 1 hour 

jogged for 25 minutes at night

Wednesday, August 20, 2008

Today

45 min fasted walk in morning

Pushup: 20/20/17

Chin: 8/8/7

Shoulder press, one arm, 16kg: 9L/9R, 9/9, 8L/9R

Bent row, one arm, 16kg: 10/10, 10L/8R


yesterday

45 min walk in morning

Front Squat w/ 2 x 20 kg kb: 9/9/9

Windmill w/ 16kg kb: 8L/8R

Single-leg Rom. Deadlift w/ 20 kg kb: 10L/10R , 10L/9R


Tuesday, August 19, 2008

catch up

So, because I was without internet for a few weeks, i haven't been able to post.  Here's where I am training wise:

A-Day:
Front Squat with two 20 kg kb: 9 x 9 x 8 (2 min rest between set)

Windmill with 16kg kbell: 7R/7L alternating continuous

Single-leg Romanian Deadlist with 20 kg kb: 10L/10R; 10L/10R (2 min rest) 

B-Day:
Push-ups: 20, 20, 15 + 3 knee pushups (1.5 min rest)

Chin-ups: 8, 8, 7 (2 min rest)

Shoulder press, one arm with 16 kg kb: 9L + 9R, 9 + 9, 9R + 8L (1.5 min rest)

One-arm bent row with 16 kg: 10R/10L; 10/10; 10/7


Thursday, August 14, 2008

yesterday

Front Squat, 2 x 44lb kb: 8/8/8   (start with 9 rep sets next time)

Windmill, 36lb kb: 7R/7L continuous, alternate each time (go for 8 next time)




Monday, August 11, 2008

missed some posts, so starting yesterday

Yesterday, sun 10aug: Front Squat, 2 x 44lbs kettlebell, 2 minute rest between set: 8, 8, 7

Windmills, break after 8th total rep only rest, 36 lb. kb: 6 left, 6 right

Today:

Pushups, 1.5 minutes rest between set: 20, 20, 13 + 4 girl pushups

Pullups: 2 min rest between sets: 8, 8, 7

1 Arm Shoulder Press: 2 min rest, 36 lb kb: 8R/8L; 8/8; 8/8

Seated isolation bicep curl; 16 lb kb: 8R/8L; 8R/8L

Post workout shake of ~ 40 grams dextrose; 40 grams whey




Wednesday, August 6, 2008

Today

walked 25 minutes, then walked 20 minutes later, then ran 20 minutes.

Tuesday, August 5, 2008

Time to start posting again

Now that I'm in florida, jobless, and have lots of time on my hands, I think i'm gonna begin posting again here, so......:

Yesterday:

Front Squats with two 20kg/44lb kettlebells: 6, 6, 6, 5

Windmills with 16kg/36lb kettlebell: 5L/5R

post workout drink of one sprite with a whey shake (no other liquid simple sugar available)

Today:

Pushups: 20, 20, 12 (+ 5 girl pushups)

Pullups: 8, 6, 6

One Arm Shoulder press with 16kg: R: 10, 10, 10  L: 10, 10, 8

One Arm Bent Row with 16 kg: R: 10, 10, 10 L: 10, 10, 7 (+3 with cheat momentum)

post workout: a sprite and a protein shake