tag:blogger.com,1999:blog-27625367543970207112024-02-07T05:04:02.994-05:00Craig's Rebuild 2.0Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.comBlogger251125tag:blogger.com,1999:blog-2762536754397020711.post-16553917091025628832016-04-01T10:02:00.001-04:002016-04-01T10:02:04.527-04:004/1- LegsWarm up- 5 X 20 X 16K KB swings<br />
<br />
1) BB squat- warm up sets- 10 X bar, 8 X 100, 8 X 120, 6 X 140<br />
160 X 8, 8, 8, 8Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-90451136035773884982016-04-01T09:31:00.003-04:002016-04-01T09:31:55.788-04:003/31- Off, more new equipmentCraigslist 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! Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-18506321798524562242016-03-30T11:58:00.001-04:002016-03-30T11:58:37.879-04:003/30- BackWarm up-<br />
20 KB swings- 16K, 16K, 20K, 20K, 20K<br />
<br />
1) Hex bar deadlift- warm up sets- 10 X 160, 8 X 190, 6 X 210<br />
230 X 8, 8, 8, 8<br />
<br />
2) 1 arm DB rows- reps each arm- warm up set- 6 X 60<br />
80 X 8, 8, 90 X 8, 8<br />
<br />
3) Seated cable rows-<br />
90 X 10, 140 X 8, 8, 8<br />
<br />
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. Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-27404219021128637992016-03-29T11:44:00.001-04:002016-03-29T11:44:47.921-04:003/29- Chest<u>Warm up-</u> 5 rounds of-<br />
20 16K KB swings<br />
10 push ups<br />
<br />
<u>1) Incline DB bench press-</u> warm up sets- 10 X 30, 8 X 35, 6 X 40, 6 X 45<br />
60 X 8, 8, 8, 8<br />
<br />
<u>2) Incline safety bar bench press-</u><br />
160 X 3, 3, 140 X 8, 8<br />
<br />
<u>3) Flat safety bar bench press-</u><br />
160 X 8, 8, 8, 10<br />
<br />
<u>4) Weighted Push Ups-</u><br />
45 X 8, 8, 8, 8 Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-67712044482014876912016-03-29T10:17:00.000-04:002016-03-29T10:17:10.238-04:003/27-28- Off, New equipmentNo 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! Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-21002209556681516692016-03-26T11:56:00.000-04:002016-03-26T11:56:40.605-04:003/26- Back<u>Warm up-</u> 5 X 20 X 16K KB swings<br />
<br />
<u>1) Hex bar deadlift-</u> warm up sets- 10 X 160, 8 X 190, 6 X 210<br />
8 X 230, 230, 230, 230 <br />
<br />
<u>2) 1 arm DB row</u>- reps each arm- warm up set- 6 X 60<br />
8 X 80, 80, 80, 80<br />
<br />
<u>3) BB row-</u><br />
8 X 160, 160, 160, 160<br />
Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-35376333284551678112016-03-26T10:58:00.001-04:002016-03-26T10:58:14.451-04:003/22- 25 OffNot really sure what's going on, but I've been crapped out lately and feel working out is a bad idea. Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-53921995506236584212016-03-21T18:44:00.001-04:002016-03-26T10:56:54.166-04:003/21- Chest & Tri<u>Warm up-</u> 5 rounds of<br />
20 16K KB swings<br />
10 push ups<br />
<br />
<u>1) Incline BD bench press-</u> warm up sets- 10 X 30, 8 X 35, 6 X 40, 6 X 45<br />
60 X 6, 8, 8 <br />
<br />
<u>2) Incline safety bar bench press- </u><br />
145 X 4, 6, 8 <br />
<br />
<u>3) Flat safety bar bench press-</u> <br />
165 X 6, 8, 6<br />
<br />
<u>4) Close grip bench press-</u> <br />
120 X 6, 8, 8<br />
<br />
<u>5) DB Skull crushers-</u><br />
30 X 8, 8, 8Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-724290304404023712016-03-21T17:47:00.000-04:002016-03-21T17:47:15.681-04:003-15-20- OffAlmost a week off. Had no juice, guess I needed a break. So I took one. Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-89994869205937000602016-03-14T18:43:00.002-04:002016-03-14T18:43:23.691-04:003/14- Chest<u>Warm up-</u> 5 rounds of<br />
20 16K KB swings<br />
10 push ups<br />
<br />
<u>1) Incline DB bench press</u>- warm up sets- 10 X 30, 8 X 35, 6 X 40, 6 X 45<br />
60 X 8, 65 X 8, 10<br />
<br />
<u>2) Incline safety bar bench press</u>-<br />
160 X 5, 6, 6<br />
<br />
<u>3) Flat safety bar bench press</u>-<br />
190 X 5, 5, 5, 5<br />
<br />
<u>4) Flat DB flys- </u><br />
40 X 8, 8, 8<br />
<br />
<br />Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-91180872904454940062016-03-13T11:31:00.002-04:002016-03-13T11:31:29.150-04:003/13- Legs 10 X 3<u>Warm up- </u><br />
5 X 20 16K KB swings<br />
<br />
<u>1) BB squat-</u> warm up sets- 5 X bar, 10 X 100, 8 X 130, 6 X 160, 4 X 190, 1 X 210<br />
3 X 220, 220, 220, 220, 220, 220, 225, 225, 230, 230<br />
<br />
<u>2) Stiff leg deads- </u><br />
190 X 8, 200 X 8, 8, 8<br />
<br />
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.<br />
<br />Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-26414867826749763682016-03-12T10:50:00.001-05:002016-03-12T10:50:29.497-05:003/12- Deads & Bench 10 X 3<u>Warm up-</u><br />
5 X 20 16K KB swings<br />
<br />
<u>1) Hex bar deads-</u> warm up sets- 10 X 190, 6 X 210, 2 X 260<br />
3 X 280, 290, 290, 290, 300, 300, 300, 305, 305, 305<br />
<br />
<u>2) Safety bar bench press-</u> warm up sets- 10 X bar, 100, 8 X 120, 6 X 140, 4 X 160<br />
3 X 190, 190, 190, 200, 200, 200, 200, 200, 200,<br />
<br />
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! Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-84306618947833197512016-03-12T09:13:00.002-05:002016-03-12T09:13:34.748-05:003/9-11 OffSpring- Yay!<br />
hay fever- crap! Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-89512191275235064872016-03-08T18:20:00.000-05:002016-03-08T18:20:35.094-05:003/8- Legs<u>Warm up-</u> <br />
5 X 20 16K KB swings<br />
<u><br /></u>
<u>BB squat-</u> warm up sets- 10 X 100, 8 X 120, 6 X 140, 2 X 160, 1 X 170<br />
180 X 8, 190 X 8, 210 X 8, 8Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-34203250127875851282016-03-08T17:38:00.001-05:002016-03-08T17:38:09.750-05:003/7- OffCraig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-63081559417389927202016-03-06T11:44:00.000-05:002016-03-06T11:44:10.719-05:003/6- Chest (For real)<u>Warm up-</u> 5 rounds of<br />
20 16K KB swings<br />
10 push ups<br />
<br />
<u>1) Incline DB press-</u> warm up sets- 10 X 35, 8 X 40, 6 X 45, 4 X 55<br />
65 X 8, 8, 70 X 6, 6, 75 X 5,4<br />
<br />
<u>2) Flat DB press-</u><br />
70 X 8, 8, 8<br />
<br />
<u>3) Flat BB press-</u><br />
140 X 10, 160 X 6, 10<br />
<br />
<u>4) Cable crossovers-</u> 50 X 8, 55 X 8, 8<br />
<br />
<u>5) Dips-</u> 6, 4, 6<br />
<br />
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. Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-52003168505043120392016-03-06T11:30:00.001-05:002016-03-06T11:30:34.232-05:003/5- Chest, cut shortFrustrated 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-<br />
<br />
<u>1) Incline DB press</u>- warm up sets- 10 X 30, 8 X 35, 40, 6 X 45, 4 X 55<br />
65 X 8, 70 X 6...<br />
<br />
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. Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-82667342729802951362016-03-06T11:23:00.003-05:002016-03-06T11:23:59.403-05:003/4- Off dayOk, move along- nothing to see here...Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-70728359412417014662016-03-03T18:10:00.003-05:002016-03-03T18:10:37.705-05:003/3- Intervals<u>5 rounds of-</u><br />
20 16K KB swings<br />
<br />
500 meter row- 2:16, 2:11, 2:09, 2:02, 2:00Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-2141545836871169592016-03-02T19:31:00.000-05:002016-03-02T19:31:35.086-05:003/2- Upper body<u>Warm up-</u> 5 20 16K KB swings<br />
<u><br /></u>
<u>1) Incline DB bench press-</u> warm up sets- 35 X 10, 40 X 8, 45 X 6<br />
60 X 10, 8, 10<br />
<br />
<u>2) Flat safety bar bench press</u>-<br />
170 X 8, 180 X 6, 6<br />
<br />
<u>30 Barbell curls-</u> warm up sets- 10 X bar, 8 X 70, 6 X 80, 1 X 95<br />
100 X 6, 6, 6<br />
<br />
<u>4) Close grip safety bar bench press-</u><br />
120 X 8, 130 X 8, 10<br />
<u><br /></u>
<u>5) DB curls- </u><br />
40 X 6, 8, 8<br />
<br />
<u>6) EZ bar skull crusher- </u><br />
70 X 7, 8, 8Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-34418830983098252892016-03-01T19:16:00.000-05:002016-03-01T19:16:05.694-05:003/1- Shoulders<u>Warm up-</u><br />
5 X 20 16K KB swings<br />
<br />
<u>1) BB shoulder press-</u> warm up sets- 10 X bar, bar, 8 X 70, 6 X 80, 4 X 90<br />
100 X 6, 8, 110 X 6, 8<br />
<br />
<u>2) Side lateral DB raise-</u><br />
15 X 6, 20 X 7, 7, 25 X 5 <br />
<br />
<u>3) Rear delt raise- </u><br />
15 X 6, 6, 6<br />
<br />
<u>4) Resistance band facepulls-</u> <br />
6, 6, 6 each rep + hold<br />
<br />
<u>5) DB shrugs- </u><br />
35 X 6, 40 X 6, 6<br />
<br />
<u>6) BB shoulder press-</u><br />
110 X 8, 115 X 6,<br />
<br />
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.....Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-68429805278507916052016-02-29T18:45:00.001-05:002016-02-29T18:45:30.337-05:002/29- Legs<u>Warm up-</u><br />
20 KB swings- 5 X 16K<br />
<br />
<u>1) BB squat-</u> warm up sets- 10 X bar, 8 X 100, 6 X 120, 2 X 140, 1 X 160<br />
170 X 8, 180 X 8, 190 X 8, 200 X 8<br />
<br />
<u>2) Stiff leg deads- </u><br />
180 X 8, 190 X 8, 200 X 8, 8Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-53103523872838503052016-02-28T12:15:00.000-05:002016-02-28T12:15:44.822-05:0012/28- Back<u>Warm up-</u><br />
KB swings- 16K X 20,- 20K X 20, 20, 20,- 24K X 20<br />
<br />
<u>1) Hex bar deads-</u> warm up sets- 190 X 8, 210 X 6, 260 X 2<br />
280 X 7, 290 X 6, 300 X 7<br />
<br />
<u>2) 1 arm DB rows- reps each arm- </u><br />
110 X 7, 115 X 6, 7<br />
<br />
<u>3) Barbell rows-</u><br />
160 X 7, 170 X 7, 180 X 8<br />
<br />
<u>4) Wide grip lat pull downs- </u><br />
100 X 6, 8, 8<br />
<br />
<u>5) Uneven Farmer's Walks-</u> 4 X around yard, alternate 24K & 32K KBs each time Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-76998317168307429662016-02-27T19:08:00.000-05:002016-02-27T19:08:13.627-05:002/27- Chest<u>Warm up-</u> 5 rounds of<br />
16K KB swings<br />
10 push ups<br />
<u><br /></u>
<u>1) Incline DB bench press-</u> warm up sets- 30 X 10, 35 X 8, 40 X 6, 45 X 4<br />
60 X 9, 65 X 8, 8<br />
<br />
<u>2) Incline safety bar bench press-</u><br />
160 X 4, 5, 5<br />
<br />
<u>3) Flat safety bar bench press-</u><br />
170 X 7, 180 X 6, 190 X 5<br />
<br />
<u>4) Weighted push ups-</u><br />
40 X 8, 45 X 8, 10Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0tag:blogger.com,1999:blog-2762536754397020711.post-26123507675074133492016-02-27T17:44:00.001-05:002016-02-27T17:44:07.019-05:002/26- Intervals5 X 20 16K KB swings, then<br />
Aerdyne intervals- 3 minutes warm up, 6 X 30 seconds sprint 60 seconds easy, 2 minutes cool down.<br />
<br />Craig Kinneyhttp://www.blogger.com/profile/09463822042309437265noreply@blogger.com0