4/1- Legs

Warm up- 5 X 20 X 16K KB swings

1) BB squat- warm up sets- 10 X bar, 8 X 100, 8 X 120, 6 X 140
160 X 8, 8, 8, 8

3/31- Off, more new equipment

Craigslist strikes again! Spent a little time on the road and got some brand new 70 and 75lb dumbbells and a Body Solid 3-tier DB rack for a great price, then reworked the room to fit it all in. Bada bing! 

3/30- Back

Warm up-
20 KB swings-  16K, 16K, 20K, 20K, 20K

1) Hex bar deadlift- warm up sets- 10 X 160, 8 X 190, 6 X 210
230 X 8, 8, 8, 8

2)  1 arm DB rows- reps each arm- warm up set- 6 X 60
80 X 8, 8,   90 X 8, 8

3) Seated cable rows-
90 X 10, 140 X 8, 8, 8

Cable rows are new for me. I can do them now with the new rack and I'll have to sort out a good weight range, but it's good to add them as an option.

3/29- Chest

Warm up-  5 rounds of-
20 16K KB swings
10 push ups

1) Incline DB bench press- warm up sets- 10 X 30, 8 X 35, 6 X 40, 6 X 45
60 X 8, 8, 8, 8

2) Incline safety bar bench press-
160 X 3, 3, 140 X 8, 8

3) Flat safety bar bench press-
160 X 8, 8, 8, 10

4) Weighted Push Ups-
45 X 8, 8, 8, 8

3/27-28- Off, New equipment

No workouts for two days, but maybe for the best reason there is. I got a new power rack with high/low pulley set up in excellent used condition locally on Craigslist. Pretty happy about that. I'll post more about my home gym at some point, but for now I spent two days clearing out the old bench I had, reorganizing the space and setting up the new equipment. Now- to put it to use!

3/26- Back

Warm up- 5 X 20 X 16K KB swings

1) Hex bar deadlift-  warm up sets-  10 X 160, 8 X 190, 6 X 210
8 X 230, 230, 230, 230 

2) 1 arm DB row- reps each arm- warm up set- 6 X 60
8 X 80, 80, 80, 80

3) BB row-
8 X 160, 160, 160, 160
 

3/22- 25 Off

Not really sure what's going on, but I've been crapped out lately and feel working out is a bad idea.

3/21- Chest & Tri

Warm up-  5 rounds of
20 16K KB swings
10 push ups

1) Incline BD bench press- warm up sets- 10 X 30, 8 X 35, 6 X 40, 6 X 45
60 X 6, 8, 8 

2) Incline safety bar bench press-
145 X 4, 6, 8 

3) Flat safety bar bench press-
165 X 6, 8, 6

4) Close grip bench press-
120 X 6, 8, 8

5) DB Skull crushers-
30 X 8, 8, 8

3-15-20- Off

Almost a week off. Had no juice, guess I needed a break. So I took one. 

3/14- Chest

Warm up-   5 rounds of
20 16K KB swings
10 push ups

1) Incline DB bench press- warm up sets- 10 X 30, 8 X 35, 6 X 40, 6 X 45
60 X 8, 65 X 8, 10

2) Incline safety bar bench press-
160 X 5, 6, 6

3) Flat safety bar bench press-
190 X 5, 5, 5, 5

4) Flat DB flys- 
40 X 8, 8, 8

3/13- Legs 10 X 3

Warm up- 
5 X 20 16K KB swings

1) BB squat- warm up sets- 5 X bar, 10 X 100, 8 X 130, 6 X 160, 4 X 190, 1 X 210
3 X 220, 220, 220, 220, 220, 220, 225, 225, 230, 230

2) Stiff leg deads- 
190 X 8, 200 X 8, 8, 8

More 10 X 3, and I like it. Yesterday I said antagonistic supersets, and if course what I meant by that was non-competing straight sets. There. Sometimes words are hard.

3/12- Deads & Bench 10 X 3

Warm up-
5 X 20 16K KB swings

1) Hex bar deads- warm up sets- 10 X 190, 6 X 210, 2 X 260
3 X 280, 290, 290, 290, 300, 300, 300, 305, 305, 305

2) Safety bar bench press- warm up sets- 10 X bar, 100, 8 X 120, 6 X 140, 4 X 160
3 X 190, 190, 190, 200, 200, 200, 200, 200, 200,

Trying out a set/rep idea, 10 X 3 heavy sets. A little less rest between sets than with 6-8 rep range and more weight. I sure get a charge out of seeing the weight go up. I'll try splitting this up with antagonistic supersets for a week or so and see how it goes. Onward!

3/9-11 Off

Spring- Yay!
hay fever- crap!

3/8- Legs

Warm up- 
5 X 20 16K KB swings

BB squat- warm up sets- 10 X 100, 8 X 120, 6 X 140, 2 X 160, 1 X 170
180 X 8, 190 X 8, 210 X 8, 8

3/7- Off

3/6- Chest (For real)

Warm up- 5 rounds of
20 16K KB swings
10 push ups

1) Incline DB press- warm up sets- 10 X 35, 8 X 40, 6 X 45, 4 X 55
65 X 8, 8, 70 X 6, 6, 75 X 5,4

2) Flat DB press-
70 X 8, 8, 8

3) Flat BB press-
140 X 10, 160 X 6, 10

4) Cable crossovers- 50 X 8, 55 X 8, 8

5) Dips- 6, 4, 6

Done at the gym, which was interesting. It's a grungy hole in the wall place, which serves me well for right now. It's clean, it's cheap, it's close, and not many other people there. In fact I almost had it to myself which is great for a newbie. I could wander and try things uninhibited. Still gathering my opinion about a gym membership, but I do like the wider options it offers, and not being distracted by stuff at home keeps me better focused, I got done quicker there than at home. Also, this workout rocked, great upper push work.

3/5- Chest, cut short

Frustrated to have to stop this workout because it was the first in a gym I'm trying out. I work out at home mostly and have gotten curious about the exercises that equipment I don't own can offer. So I bought a 1 month pass to a local joint to try it out. I got this far-

1) Incline DB press- warm up sets- 10 X 30, 8 X 35, 40, 6 X 45, 4 X 55
65 X 8, 70 X 6...

This was about 3 p.m., then my phone rang and I had to go in to work and didn't finish until after 9. I did a few quick cable crossovers at 50# since that's one of the ones I'm curious about.

3/4- Off day

Ok, move along- nothing to see here...

3/3- Intervals

5 rounds of-
20 16K KB swings

500 meter row- 2:16, 2:11, 2:09, 2:02, 2:00

3/2- Upper body

Warm up- 5  20 16K KB swings

1) Incline DB bench press- warm up sets- 35 X 10, 40 X 8, 45 X 6
60 X 10, 8, 10

2) Flat safety bar bench press-
170 X 8, 180 X  6, 6

30 Barbell curls- warm up sets- 10 X bar, 8 X 70, 6 X 80, 1 X 95
100 X 6, 6,  6

4) Close grip safety bar bench press-
120 X 8, 130 X 8, 10

5) DB curls- 
40 X 6, 8, 8

6) EZ bar skull crusher- 
70 X  7, 8, 8

3/1- Shoulders

Warm up-
5 X 20 16K KB swings

1) BB shoulder press- warm up sets- 10 X bar, bar, 8 X 70, 6 X 80, 4 X 90
100 X 6, 8, 110 X 6, 8

2) Side lateral DB raise-
15 X 6, 20 X 7, 7, 25 X 5

3) Rear delt raise- 
15 X 6, 6, 6

4) Resistance band facepulls- 
 6, 6, 6 each rep + hold

5) DB shrugs-
35 X 6, 40 X 6, 6

6) BB shoulder press-
110 X 8, 115 X 6,

That extra last BB press from last week showed up here again. Interesting idea, think I'll keep it there and try out the idea of a second round after the work sets. Maybe on other workouts too? Hmmm.....

2/29- Legs

Warm up-
20 KB swings- 5 X 16K

1) BB squat- warm up sets- 10 X bar, 8 X 100, 6 X 120, 2 X 140, 1 X 160
170 X 8, 180 X 8, 190 X 8, 200 X 8

2) Stiff leg deads- 
180 X 8, 190 X 8, 200 X 8, 8

12/28- Back

Warm up-
KB swings- 16K X 20,- 20K X 20, 20, 20,-  24K X 20

1) Hex bar deads-  warm up sets- 190 X 8, 210 X 6, 260 X 2
280 X 7, 290 X 6, 300 X 7

2) 1 arm DB rows- reps each arm- 
110 X 7, 115 X 6, 7

3) Barbell rows-
160 X 7, 170 X 7, 180 X 8

4) Wide grip lat pull downs- 
100 X 6, 8, 8

5) Uneven Farmer's Walks-  4 X around yard, alternate 24K & 32K KBs each time

2/27- Chest

Warm up- 5 rounds of
16K KB swings
10 push ups

1) Incline DB bench press- warm up sets- 30 X 10, 35 X 8, 40 X 6, 45 X 4
60 X 9, 65 X 8, 8

2) Incline safety bar bench press-
160 X 4, 5, 5

3) Flat safety bar bench press-
170 X 7, 180 X 6, 190 X 5

4) Weighted push ups-
40 X 8, 45 X 8, 10

2/26- Intervals

5 X 20 16K KB swings, then
Aerdyne intervals- 3 minutes warm up, 6 X 30 seconds sprint 60 seconds easy, 2 minutes cool down.

2/25- Intervals

5 rounds of-
20 KB swings- 16K, 16, 20K, 20, 20
500 meter row- 2:18, 2:14, 2:11, 2:10, 1:59

2/23- Off

Warm up-
16K KB swings-5 X 20

Had planned on legs today but had no gas in the tank. Good time to rethink my week's routine anyhow.
I'll hit it again tomorrow.

2/22- Metabolic circuit

5 rounds of:
20 KB swings, 2 X 16K, 3 X 20K
10 20lb med ball slam
10 db thrusters 20lb db
500 meter row- 2:31, 2:19, 2:12, 2:06,  1:59 

Nutrition-
cals- 1730
Grams- protein 161, carb 110, fat 66

2/21- Upper body

Warm up- 
5 X 20 16K KB swings

1) BB rows- warm up sets- 10 X 100, 8 X 120, 4 X 140
160 X 7, 7, 7, 170 X 7

2) Chin ups- 
6 X 3

3) Safety bar bench press- warm up sets- bar X 10, 100 X 8, 130 X 6, 160 X 1
160 X 8, 170 X  7, 7, 7

4) DB incline bench press- 
55 X 7, 10, 8

5) BB shoulder press- warm up sets- bar X 10, 60 X 8, 70 X 6, 100 X 1
105 X 7,  8, 8

6) DB lateral raise-
20 X 9, 10, 7

7) EZ bar skull crusher-
70 X 7, 8, 10

8) EZ bar curl-
70 X 10, 10, 10

Nutrition-
cals- 1691
grams- protein 225, carb 111, fat 43

2/20- Off day

Cleaned up limbs and branches from the yard and took a walk, but did no workout.

Nutrition-
cals- 1075
grams- protein 158, carb 58, fat 21

2/19- Legs & shoulders

Warm up-
5 X 20 16K KB swings

1) BB squat- warm up sets- 10 X bar, 8- X 100, 6 X 120, 1 X 140
6 X 160, 170, 180,  190

2) BB stiff leg deads-
6 X 160, 170, 180

3) DB lateral raise-
6 X 15, 20, 20, 20

4) DB rear delt raise-
6 X 15, 15, 15, 15  

Nutrition-
cals- 2498
grams- protein 246, carb 71, fat 101

2/18- Upper body

Warm up-
5 rounds of-
5 X 20 16K KB swings
10 push ups

1) Incline db bench press-  warm up sets  10 X 30, 8 X 35, 6 X 40, 2 X 45
55 X 10, 12, 12

2) Safety bar flat bench press- 
150 X 10, 12, 12 pause +2

3) EZ bar curls-  warm up sets-  10 X 20, 8 X 40, 4 X 50
70 X 8, 9, 10

4) Close grip tri press- 
120 X 10, 130 X  10, 9

5) DB curls-
40 X 6, 7, 8

6) EZ bar skull crushers-
 70 X 6, 7, 5

7) DB preacher curls-
 35 X 8
8) Tri press down-  
75 X 10

Nutrition-
cals- 1960
grams- protein 248, carb 97, fat 59

2/17- Intervals & Shoulders

5 rounds of:
20 16K KB swings
500 meter row- 2:37, 2:30, 2:17, 2:16, 2:03

1) BB shoulder press-  warm up sets-  10 X bar, 8 X 60, 6 X 70, 1 X 90
100 X 6, 110 X 6, 115 X 6

2) DB lateral raise- 
15 X 6, 20 X 6, 6

3) DB rear delt raise-
12 X 6, 15 X 6, 6

4) Resistance band facepulls-
6, 6, 6 + hold

5) DB shrugs-
30 X 6, 35 X 6, 6

6) BB shoulder press-
110 X 6,  6, 6

The last set of presses was extra credit after I got a notion to do a little more. They were tough but good.

Nutrition-
cals- 1738
grams- protein 117, carb 82, fat 68

2/16- Back

Warm up-

  3X 20 16K KB swings, 2 X 20 X 20K

1) Hex bar deads-  warm up sets- 8 X 140, 5 X 190, 2 X 210, 1 X 260
280 X  6, 6,   290 X 6

2) 1 arm db row-  reps each arm
110 X 6, 6, 6

3) Barbell rows-
140 X  6,  150 X 6, 160 X 6

Nutrition-
Cals- 1827
Grams- protein  207, carb 55, fat 81

2/15- Chest

Warm up-  5 rounds of:
20 16K KB swings
10 push ups

1) Incline db bench press- warm up sets- 10 X bar, 8 X 80, 90
120 X 6,  7, 125 X 6

2) Incline safety bar bench press-
140 X 6, 7, 150 X 7

3) Flat safety bar bench press- 
150 X 8, 170 X 6, 175 X 6 (max effort)

4) weighted push ups- 
35# X 8, 9, 40# X 10

Nutrition-
cals- 2012
grams- protein 217, carb 101, fat76

2/14- Easy cardio

Happy Valentine's Day!!

Warm up-
3 X 20 X 16K KB swings, 2 X 20 X 20K

C2 rower- 20 minutes, 3250 meters

Nutrition-
Cals- 1683
Grams- protein 167, carb 38, fat 82

2/13- Metabolic circuit

Warm up- 10 jumping jacks, 10 body weight squats X 2

Circuit-
Reverse ladder of KB swings & weighted burpees starting from 10
10, 9, 8, 7, 6 each with 16K KB and 20lb dbs, then
5, 4, 3, 2, 1, 0 each with 20K kb and 25 lb dbs

Then 16K KB swings 15, 30, to make the day's 100 swings.

Plenty of huff with this. Adapted from an Alwyn Cosgrove article. It reminds me of a "Breathing KB Swing  Ladder" I did at some point, I should revisit that too. 1 swing, 1 breath, 2 swings 2 breaths, etc up to 15 or 20 and back down to zero.  

The burpees I do with DBs in hand, not sure what that is so I call it weighted burpees.

2/12- KB swings

Essentially an off day.
5 X 20 16K KB swings

Nutrition-
cals- 2120
grams- protein 110, carb 52, fat 131

2/11- Legs & shoulders

Warm up-
5 X 20 16K KB swings

1) BB squat- warm up sets- 8- X 100, 6 X 120, 1 X 140
6 X 160, 170, 180  

2) BB stiff leg deads-
6 X 140, 160, 170

3) DB lateral raise-
6 X 15, 20, 20

4) DB rear delt raise-
6 X 15, 15, 15

Nutrition:
Cals- 2438
grams- protein 217, carbs 184, fat 108

2/10- Upper body

Warm up-
5 X 20 16K KB swings

1) Incline db bench press-  warm up sets  10 X 30, 8 X 35, 6 X 40, 2 X 45
55 X 10, 10, 12

2) Safety bar flat bench press- 
140 X 10, 10, 12

3) EZ bar curls-  warm up sets-  10 X 20, 8 X 40, 4 X 50
70 X 7, 7, 8

4) Close grip tri press- 
120 X 8, 130 X  8, 9

5) DB curls-
40 X 6, 6, 7

6) EZ bar skull crushers-
 70 X 6, 6, 5

Nutrition:
cals- 2105
grams- protein 242, carb 96, fat 87

2/9- Intervals and shoulders

Warm up-
5 X 20 16K KB swings
500 meter row- 2:34, 2:32, 2:40, 2:07, 2:00

Shoulder work-

1) BB press-  warm up sets- 10 X bar, 8 X 60, 5 X 70, 1 X
100 X 6, 6, 6

2) DB Lateral raises-
 15 X 6, 6, 6
3) DB rear delt raises- 
15 X 6, 6, 12 X 6
4) Resistance band face pulls-
6, 6, 6
5) DB shrugs-
25 X 6, 30 X 6, 6

Nutrition:
cals- 2022
grams- protein 134, carb 58, fat 138

2/8- Back

Warm up-

5 X 20 16K KB swings

1)  Hex bar deads-   warm up sets- 10 X  140, 5 X 190, 4 X 210, 1 X 260
6 X 260, 280, 290

2) 1 arm db rows, reps each arm-
6 X 110, 110, 110

3) BB row-
6 X 140, 140, 140

60 minutes

Nutrition:
cals- 1985 
grams- protein 163, carb 65, fat 85

2/7- extra cardio & nutrition stats

Decided to do some easy rowing-

1650 meters in 10 minutes.

Also going to start logging nutrition macros and will provide a goal breakdown soon. For today:

2042 cals
201 grams protein, 158 G carbs, 65 G fat.

2/7- chest

Warm up- 5 rounds of:

20 KB swings- 16K, 16K, 16K, 20K, 20K
10 push ups

Strength work- chest-

1) Incline db press-  warm up sets-  10 X bar, 8 X 80, 90
120 X 8, 8, 8
2) Incline safety bar BP-
140 X 6, 6, 6
3) Flat safety bar BP- 
140 X 6, 8, 150 X 7
4) Weighted push ups-
35lb X 8, 8, 10

Notes:   increase incline db weight to 6 rep range, overall this was good work.

Also today I turned 60, so there's that.

2/6- Intervals

5 rounds of-

20 16K KB swings, last two sets done with 20K bell
500 meter row- 2:20, 2:05, 2:06, 2:07, 1:57

First work in a week. I really just wanted to see how it would go and get some blood going, but despite still being a little under the weather I felt real good with all of this. Time to ease back in to weight training.
Yay!

Break to regroup

A week off, brought on by a big whompin' cold/flu/allergy. Not fun, but it gave me a good chance to learn and plan for the next training segment here. I've been basically shooting from the hip with the idea of progressive overload on basic compound movements covering the whole body, mixed with hiit cardio and metabolic circuits. Build muscle, burn fat. Bada bing.

I've been working mostly in the 8 rep range since it's a good average for my goals, but after reading some more I'm considering dropping that to a 4-6 range and giving that a try. I still haven't settled on a specific program and may continue to let my own develop as I go, but I would prefer to find one that I can commit to and let it run its course. All I really want is the basics- squat, press, rows and deads with variants, and some accessory work with arms and core. My first goal is fat loss and I feel I should find a program that will go after that as a first focus, but I'd sure like to build a little size also. We'll see what happens. I'm enjoying learning more about it as I go.  

I also have to keep recovery in mind. I'm grateful that it's pretty unusual for me to get sick and while I'm not convinced this was brought on by overtraining it sure could have played a part. Several people at work have also had the same thing and it's just plain going around right now too. Still, I usually avoid this stuff, so going forward I will pay attention to my energy level and respect my limits.

So, I'm looking for a balance between fat loss, building muscle, effective conditioning and sufficient recovery.  I wonder how may trainers have heard that before?? Ha.

1/30- Deads & arms- not

Warm up-
100 KB swings-
3 X 20 X 16K , 20 X 20k, 10 X 24K, 32K

1a) Hex bar deads-   warm up sets-  5 X 140, 5 X 190, 210
8 X  230, 230,
1b) Ab wheel roll outs-
5, 5, 5

I got this far and decided to postpone, was feeling washed out. I've been fighting a cold for a couple of days and think it's better to take it slow for a day or so. crap.

1/29- Intervals

5 X 20 16K KB swings

Aerdyne intervals- 3min easy, then 30sec hard, 1min easy X 6, 2min cool down.

1/28- Intervals

Technically this is probably a metcon circuit, but whatever.

5 rounds of:

20 X 16K KB swings
10 X 40lb db thrusters
500 meter row- 2:09, 2:09, 2:09!, 2:01, 1:54

Also I shoveled and raked 4 ton of gravel to make a parking area at work today. So there's that.

1/27- Chest & back

Warm up-  5 rounds of:

20 X 16K KB swings
10 push ups

1a) DB bench press-  warm up sets- 8 X 35, 40, 45
8 X 55, 55, 60, 60, 10 X 60, 10 X 60

1b) BB rows-   warm up sets- 8 X 50, 60, 80
8 X 100, 110, 110, 110, 120, 10 X 120

1/26- Legs & shoulders

warm up-  3 X 20 16K KB swings, 2 X 20 X 20K

1a) BB back squat-        warm up sets- 5 X bar, 100, 120
8 X 140, 140, 160, 160, 170

1b) BB stiff leg deads-    warm up sets- 5 X 60, 70, 90
8 X 100, 100, 100, 110, 120

2) DB shoulder press-
8 X 15, 20, 25, 30, 30, 35, 35

1/25- Intervals

5 X 20 16K KB swings

Aerdyne intervals- 3min easy, then 30sec hard, 1min easy X 6, 2min cool down.

1/24- Metabolic circuit

5 rounds of:

20 16K KB swings
50 X jump rope
10 20lb med ball slams
10 40lb 1 arm db snatch- 5 each arm
10 1 arm resistance band twists- 5 each side
500 meter row- 2:25, 2:15, 2:06, 2:04, 1:53

This was pretty great, a nice mix of movements if maybe a little light on pushing. Felt great though and I enjoyed it. Huff!

1/23- Deads & Arms

Warm up-
100 KB swings-
3 X 20 X 16K, 2 X 20 X 20K

1a) Hex bar deads-   warm up sets-  10 X 140, 5 X 190, 210
8 X  230, 230, 240, 250, 255
1b) Ab wheel roll outs-
5, 5, 5 5, 5

2a) EZ bar curls-  warm up sets of db curls- 8 X 25, 30
8 X 55, 55, 60, 60, 65
3a) finisher-  twice through- db curls- 8 X 30, 6 X 35, 4 X 40
2b) EZ bar skull crushers-  warm up sets of db- 8 X 25, 30
8 X 55, 55, 60, 60, 65
3b) finisher- close grip push ups-  8, 6, 4 then 10, 6, 6

1/22 Off day

1/21- Intervals

5 rounds of:

20 16K KB swings
10 40lb DB step ups- 5 each leg
500 meter row- 2:14, 2:17, 2:18, 2:08, 2:12

1/20- Chest & back

Warm up-





5 rounds of: 
a)16K KB swings X 20
b)10 push ups

 
1a) DB bench press-  warm up sets- 8 X 35, 40, 40
8 X 45, 45, 50, 10 X 50, 10 X 55, 12 X 55

1b) BB rows-   warm up sets- 8 X 50, 70, 80
8 X 100, 120, 120, 120, 120, 120

1/19- Intervals

5 rounds of:

1) 20 16K KB swings
2) 10 40lb DB thrusters
3) 500 meter row- 2:28, 2:05, 2:24, 2:06. 2:15

1/18- Legs

warm up- 4 X 20 X 16K KB swings, 1 X 20 X 20K


1a) BB Squats- warm up sets- 5 X bar, 100, 120
  8 X 140, 140, 140, 160, 160

1b) BB Stiff leg dl-  warm up sets- 5 X 60, 70, 90
  8 X 100, 100, 100, 110, 110

1/17- Off day

Off day, but I did a few sets of 16K KB swings, something like 3 X 20.

1/16- Deads & arms

Warm up sets- 

100 KB swings-
3 X 20 X 16K, 2 X 20 X 20K

1a) Hex bar deadlift-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 230, 240, 250, 250

1b) Ab wheel rollouts-
5, 5, 5, 5, 5

2a) EZ bar curls-    warm up sets of db curls-  8 X 25, 30
8 X 55, 55, 60, 10 X 60, 65
3) DB curl finisher- 8 X 30, 6 X 35, 4 X 40, 
10 X 35, 3 X 40

2b) EZ bar skull crushers-  warm up sets of db skull crushers- 8 X 25, 30
8 X 55, 55, 60, 10 X 60, 65
4) Tri pressdown finisher- 75 X 8, 6, 4
75 X 8, 4

1/15- Intervals

100 16 K KB swings,  5 sets of 20

C2 rower- 500 meters- X4
2:26, 2:26, 2:15, 2:03

Fun!  Haven't rowed in quite awhile. Not a fan of any exercise machine, but I believe the C2 and Aerdyne are effective. I'll have to include rowing regularly. If you ever see me on an elliptical please just whack me in the head with a shovel!

1/14- Chest & back

Warm up-

100 16K KB swings in 5 sets of 20
5 push ups, 5 body weight rows for 5 rounds

1a) DB bench press-  warm up sets- 8 X 35, 40, 40
8 X 45, 45, 50, 50, 50, 50

1b) BB rows-   warm up sets- 8 X bar, 70, 80
8 X 100, 120, 125, 125, 125, 125

Dealing with a slightly sore shoulder tendon, so increased the specific warm up and switched the working sets from barbell to db presses, which seemed to worked well. All part of getting back to it.  

1/13- Intervals

16K KB swings-  5 X 20

Aerdyne intervals-   3' easy, 6 X  30 sec hard & 1 min easy, 2 min easy

1/12- Legs

warm up- 10 jumping jacks, 20 X 16K KB swings, 5 rounds


1a) BB Squats- warm up sets- 5 X bar, 100, 120
  3 X 5 X 140, 5 X 150, 6 X 150
1b) BB Stiff leg dl-  warm up sets- 5 X 60, 70, 80
  3 X 5 X 100, 6 X 100, 6 X 100

1/11- Intervals

a.m.-  16K KB swings-  5 X 20


p.m.-
Aerdyne intervals-   3' easy, 6 X  30 sec hard & 1 min easy, 2 min easy

1/10- Off day

No workout, but we did get called in to work for snow duty and I shoveled snow for 5.5 hours.

1/9- Deads & arms

Warm up sets- 
5 rounds of:
1a)- 10 jumping jacks
1b)- 20 16K KB swings

2a)- Hex bar deadlift- warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 230, 230, 250, 250

2b)- Ab wheel roll out-
5, 5, 5, 5, 5

3a)  warm up curl sets-  10 X 45lb bar, 8 X 30 db
EZ Bar curls- 8 X 55, 55, 60, 60, 10 X 60
DB Curl Finisher set- 8 X 30, 6 X 35, 4 X 40
3b)  warm up tri ext sets- 10 X 50lb safety bar done close grip, 8 X 30 db
EZ Bar skull crusher- 8 X 55, 55, 60, 60,  10 X 60
Tri press down finisher set- 75 X 8, 6, 5

1/8- Intervals

16K KB swings-  5 X 20
Aerdyne intervals-   3' easy, 5 X  30 sec hard & 1 min easy, 2 min easy

1/7- Chest & back

a.m.- 
100 KB swings-
5 X 20 X 16 K KB

p.m.-    Chest & back

Warm up- 10 jumping jacks, 10 push ups X 2

Safety bar bench press-
warm up sets- 10 X bar, 10 X 100, 120, 130
8 X 140, 140, 150, 150, 150

1 arm db row- all sets each arm
warm up sets- 10 X 35, 45, 60
8 X 70, 80, 80, 80, 80

1/6- Intervals

16K KB swings-  5 X 20
Aerdyne intervals-   3' easy, 5 X  30 sec hard & 1 min easy, 2 min easy

1/5- Legs

a.m.-  16K KB swings-  5 X 20

p.m.-

warm up- 10 jumping jacks, 10 squats X 2
1a) BB Squats- warm up sets- 5 X bar, 100, 120
6 X 5 X 140
1b) BB Stiff leg dl-  war up sets- 5 X 50, 70, 70
6 X 5 X 100

1/4- Intervals

16K KB swings-  5 X 20
Aerdyne intervals-   3' easy, 5 X  30 sec hard & 1 min easy, 2 min easy

2016 Stats & Goals

Working out for health, mental drive and fat loss. Been there, done that. Going there again, to stay.
Going to be 60 soon and freaking out ever so slightly about that. Once again I am too heavy for good health or self satisfaction. So, this blog will track my workouts and progress.  Yay.

Goal- fat loss/body comp & build strength. Weigh 170 first goal, by April 1. Will reassess then.
Starting stats- January 2016- weight 198, waist 43.5 Ugh.
Additional goal- 100 KB swings every day. 

I'll spare you the pictures, but I'm taking them for my reference.

Here we go...

1/3- Deads & arms

Warm up-
16K KB swings-
5 X 20

1) Hex bar deads-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 230, 230, 230, 230

2a) DB Curls- 10 X 25, 8 X 30, 6 X 35 -pause- 6 X 35, 8 X 30, 10 X 25
                       8 X 30, 6 X 35, 4 X 40 -pause- 8 X 30, 6 X 35, 4 X 40


2b) DB skull crushers- 10 X 20, 8 X 25, 6 X 30 -pause- 6 X 30, 8 X 25, 10 X 20
2c) Tri press downs-  8 X 75, 75, 75, 75                            

1/2- Chest/back

a.m.- 
100 KB swings-
5 X 20 X 16 K KB

p.m.-    Chest & back

Warm up- 20 kb swings, 10 push ups

Safety bar bench press-
warm up sets- 10 X bar, 8 X 100, 120, 130
8 X 140, 140, 140, 150, 150

1 arm db row- all sets each arm
warm up sets- 10 X 35, 45, 70
8 X 70, 80, 80, 80, 80

40"

1/1/2016 KB Swings

Going to hit it again. For good. Really.

a.m.-
100 KB swings-
4 X 20 X 16K
1 X 20 X 20K