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