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