Monday, February 29, 2016

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

Sunday, February 28, 2016

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

Saturday, February 27, 2016

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.

Thursday, February 25, 2016

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

Tuesday, February 23, 2016

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.


Monday, February 22, 2016

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

Sunday, February 21, 2016

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

Friday, February 19, 2016

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

Thursday, February 18, 2016

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

Wednesday, February 17, 2016

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

Tuesday, February 16, 2016

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

Monday, February 15, 2016

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

Sunday, February 14, 2016

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

Saturday, February 13, 2016

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.

Friday, February 12, 2016

2/12- KB swings

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

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

Thursday, February 11, 2016

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

Wednesday, February 10, 2016

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

Tuesday, February 9, 2016

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

Monday, February 8, 2016

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

Sunday, February 7, 2016

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.

Saturday, February 6, 2016

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.