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

2/10- Squats

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) BB squats- warm up sets- 5 X bar, 100, 120
8 X 140, 160,  6 X 180, 190  4 X 200,  210

2/9- Unscheduled off day

2/8- Sledge, KB, intervals

Done in 5 sets of 20 each-
100 sledge swings
100 24K KB swings

Aerdyne-  2' easy, then 30" hard, 30" easy X 8, 2' easy

Road bike in trainer- 20' mostly moderate

2/7- Deads & arms

It's my 59th birthday. Time to lift like that don't matter.

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) Hex bar deadlift-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 250, 255, 260  3 X 280, 300, 300

2) DB Curl- 10 X 50, 8 X 60, 70, 80, 80
Drop set- 8 X 80, 70, 60, 10 X 50

3) DB skull crushers- 8 X 50, 60, 70, 80
4) Tri press downs-  8 X 75,  75, 75, 75
5) Close grip push ups- 10 X 4

2/6- Intervals

Aerdyne-  2' easy, then 1' hard, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy to moderate

2/5- BP

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-
1) Swiss bar BP- warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 180, 180
5 X 190, 200,  3 X 210  1 X 230, 230
Drop set- 3 X 210, 200, 190

2) Weighted push up w/feet elevated- 4 X 10  

2/4- Off day

2/3- Intervals

Aerdyne-  3' easy, then 1' hard, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy to moderate

2/2- Squats

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) BB squats- warm up sets- 5 X bar, 100, 120
8 X 140, 160,  6 X 180, 190  4 X 200,  210 3 X 220, 230

2/1- Deads, arms

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-
1) Hex bar deadlift-  warm up sets- 10 X 140, 5 X 190, 210
8 X 230, 250, 255, 255

2) DB curls- 10 X 50, 8 X 60, 70,80, 80
Drop set- 8 X 80, 70, 60, 10 X 50

3) DB skull crushers- 8 X 50, 60, 70, 6 X 80, 8 X 70
Drop set- 8 X 70, 10 X 60, 50

4) Close grip push ups- 4 sets of 10

1/31- BP & Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Shoulder mobilization

Strength work-

1) Swiss bar bench press- warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 175, 175
5 X 190, 200, 3 X 210,  1 X 230, 230, 230

Metabolic work-
No rest between exercises, minimal rest between sets-
4rounds of-

2a) 1 arm DB row- 8 X 90, 10 X 90, 100, 100
2b) weighted feet elevated push up- 10 X 35lb.

3a) DB fly- 10 X 80
3b) Kneeling wide grip pull down- 10 X 75, 85, 85, 85

1 hr. hike at state park.

1/30- Extra off day

1/29- Intervals

Aerdyne- 3' easy, then 1' hard, 1' easy X 6, then 3' easy
Road bike in trainer- 20' easy to moderate

1/28- Off day

1/27- Intervals

Aerdyne-  3' easy, 1' hard, 1' easy, X 6,  3' easy
Road bike in trainer- 20' easy to moderate.

1/26- Squats and metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Strength work-

1) BB squat- warm up sets- 5 X bar,  100, 120, 140
8 X 160, 170, 170, 175

Metabolic work-  
No rest between exercises, minimal rest between sets-
4 rounds of-

2a) DB step ups-  10 X 60 each leg
2b) Swiss ball push up & pike

3a) KB swings- 20 X 24K bell
3b) jump rope- 100

Intervals- 
Aerdyne- 2' easy, 30" hard 30" easy X 6, 3' easy.

1/25- Upper workout

Warm up-
2 rounds of
20 jumping jacks
10 body weigfht squats
10 push ups

Shoulder mobilization
10 X 25 halos

Strength work-

1) Safety bar BP- warm up sets-   10 X bar, 5 X 100, 120, 140
8 X 160, 180,  180, 190
4 X 210, 210, 210, 220

2) DB fly-  8 X 80, 80, 80, 80

3) 1 Arm DB rows- 8 X 90, 90, 100, 100

4) DB military press- 10 X 50, 60, 8 X 70, 80, 80, 6 X 90, 90

5) DB curl-  8 X 50, 60, 70, 80, 80
Drop set-  8 X 80, 6 X 70, 60, 10 X 50

6) Tri press down- 8 X 70, 70, 75, 75,

7) Close grip push up- 4 X 10

1/24- Hike

Hiked for an hour on Griffy lake trails.

1/23- Intervals

KB swings- 4 X 10 X 24K bell with little rest

Aerdyne intervals- 3' easy, 1' hard, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy to moderate spinning.

1/22- Squat and metabolic

Warm up-
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups

Shoulder mobility

Strength work-

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

Metabolic work-
No rest between exercises, minimal rest between sets-

4 rounds of-

2a) DB burpees- 10 X 50
2b) Med ball slams- 12 X 20 lb. ball

3a) KB swings- 20 X 24K
3b) Jump rope- 100

Intervals-

Aerdyne- 2' easy, then 30' hard 30' easy X 6, then 2' easy.

Notes-  Time, 1'10"    

1/21- Off day

1/20- Progressive KB swings, intervals

5 rounds of 5 swings with 16K, 20K, 24K, 32K 
No rest between bells, 1' rest between sets

Aerdyne intervals- 2' easy, 1' hard 1' easy X 6, 2' easy.
Road bike in trainer- 20' moderate to easy.

1/19- BP & Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
12 push ups
10 clean & press w/ Oly bar
Shoulder mobilization

Strength work-

1) Swiss bar bench press- warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 170, 175


Metabolic work-
no rest between exercises, minimal rest between sets-
4 rounds of-
2a) 1 arm DB row- 10 X 80, 80, 90, 90
2b) weighted feet elevated push ups-  10 X 35 lbs., feet on milk crate

4 rounds of-
3a) DB fly- 10 X 80
3b) Kneeling wide grip pulldown- 10 X 80, 90, 90, 

Interval work-
Aerdyne intervals- 2' easy, then 30" hard 30" easy X 6, 2' easy
C2 rower- 10' easy w/ 3 or 4 30" sprints, 1865 meters

Notes-  Time just over an hour. Despite the emphasis right now being fat loss, I wanted to keep strength work going so integrated some met work into that as a trial, and I enjoyed this. 

1/18- Deads and Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups
10 clean & press w/empty Oly bar

Strength work-

1) Hex bar deads- warm up sets- 5 X 140, 190
8 X 210, 230, 260, 260, 260


Metabolic work- No rest between exercises, minimal rest between sets
4 rounds of-

2a) DB step ups- 10 X 60 each leg
2b) swiss ball push up/pike- 10

3a) Clean & press- 5, 6, 6, 6 X 100
3b) Med ball slams- 12 X 20 lb ball

Aerdyne intervals- 2' easy, then 30" hard, 30" easy X 6, 3' easy.

Notes-    Time- 1'15"   Hitting a nice groove now and making progress.

1/17- Unscheduled off day

Unscheduled off day. Got caught up in too many things to get done and decided at some point there was no time. This is my fault and will not be a pattern.

1/16- Intervals and LSD

Aerdyne intervals-  3' easy, then 1' hard, 1' easy X 6, then 3'easy
Road bike in trainer- 20' easy to moderate spinning.

1/15- Off

Rest day.

1/14- KB Swing breathing ladder

24K kettlebell-

Swing 1 time, put KB down and take 1 breath, swing 2 times, put bell down and breath 2 times, up to 15, then back down. It gets challenging to keep the breaths on track after about 12 reps or so. I plan to progress this to 20 reps. Great time efficient work out. Huff!

1/13- Intervals & LSD

Warm up-

2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Intervals- 

Aerdyne-  3' easy, then 1'hard, 1'easy X 6, then 3' easy
Road bike in trainer- 15' easy

1/12- Squats and Metabolic

Warm up-
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups
10 1 arm KB swings, 5 X each arm w/ 16K

Strength work-

BB Squats- warm up 5 X bar, 95, 115, 135
8 X 155, 175, 180, 180

Metabolic work-
No rest between exercises, minimal rest between sets

4 rounds of
DB burpees- 10 X 50
Med ball slams- 12 X 20 lb. ball

4 rounds of
KB swings- 20
Rope skips- 100

Intervals- 

Aerdyne- 2' easy, then 30" hard 30" easy X 6, then 5 minutes easy.

1/11- BP, rows & arms

Warm up-
2 rounds of
20 jumping jacks
10 bodyweight squats
10 push ups
10 clean and press with empty oly bar

Shoulder mobilization.

Strength work-

1a) Safety bar BP-  warm up sets 10 X bar, 100, 120, 140
8 X 160,170, 180,  190

1b) 1 arm DB rows- warm up sets- 10 X 45, 5 X 80
8 X 90, 90, 100, 100

2a) weighted push ups-  35 X 8, 8, 8, 8
2b) supermans-  8, 8, 8, 8

3) DB military press-  10 X 50,   8 X 60, 70,    6 X 80, 80, 90

 4) DB curls- 10 X 50,  8 X 60, 70, 80, 80
Drop set- 8 X 80, 6 X 70, 60,  10 X 50

5) Tri press down- 8 X  80, 80, 80, 80, 80
6) Close grip push ups-  10, 10, 10, 10

Notes-   Time- about 1'30". No plan here, just winging together an upper body workout after a week of metabolic emphasis.

1/10- Deads and metabolic

Warm up- 
2 rounds of
20 Jumping jacks
10 body weight squats
10 push ups
10 clean & press with oly bar

Strength work-

1) Hex bar deads-  warm up sets- 10 X 140, 5 X 190, 210, 230
8 X 260, 270, 270, 275


Metabolic work-

No rest in between exercises, minimal rest between sets-

4 rounds of
2a) DB step ups- 10 X 60 each leg
2b) swiss ball push up/jacknife- 10

4 rounds of
3a) KB swing- 20 X  24K
3b) jump rope-100

4) Aerdyne intervals-  2' easy, then 30" hard, 30" easy X 6
5) C2 Rower-  15' easy with a few 30" sprints, 2654 meters

Notes- 
Time- 1'30". Second time for this workout, might become a standby for met work.
Took yesterday off due to a taxing week at work.

1/8- Intervals & LSD

Aerdyne intervals-  3' easy, then 1' sprint, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy/moderate spinning

1/6- Squats & Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups

Shoulder mobilization


Strength work-

1) BB Squats- Warm up sets- 10 X bar, 5 X 95, 115, 135
8 X 155, 175, 185, 185


Metabolic work-
 4 rounds- no rest between exercises, minimal rest between sets
2a) DB burpee- 10 X 50
2b) Body weight row- 10

4 rounds- no rest between exercises, minimal rest between sets
3a) KB swing- 20 X 24K
3b) Rope swings- 100

4) Aerdyne intervals-  2' warm up, then 30" hard, 30" easy X 6, 2' cool down
Road bike in trainer- 12' easy spin

Notes-      Time 1'10"   Not too zingy after a lot of hard work at work, cut squats a little short and hit the met work as hard as I could.  Off day tomorrow.

1/5- Intervals & LSD

Aerdyne intervals-  2' easy, then 1' sprint, 1' easy X 6, 2' easy
Road bike in trainer- 20' easy/moderate spinning


This is a method I picked up from some pretty smart trainers. The idea behind this work is the hard intervals mobilize fat from storage, which then circulates in the blood. Normally it would return to storage when it is not needed, but the steady easy to moderate effort, in this case spinning, burns it off as fuel.

I'll buy that, anyhow.

1/4- Deads & Metabolic workout

Warm up- 
2 rounds of
20 Jumping jacks
10 body weight squats
10 push ups
10 clean & press with oly bar

Strength work-

1) Hex bar deads-  warm up sets- 5 X 140, 190, 210, 230
8 X 260, 270, 270, 275


Metabolic work-

No rest in between exercises, minimal rest between sets-

4 rounds of
2a) DB step ups- 10 X 60 each leg
2b) swiss ball push up/jacknife- 10

4 rounds of
3a) KB swing- 20 X  24K
3b) jump rope-100

4) Aerdyne intervals-  2' easy, then 30" hard, 30" easy X 6
5) C2 Rower-  15' easy, 2609 meters

Notes-     About an hour. Once again forgot to track time, pretty bad about that on the weekends, but I do want that info for reference.  A good workout with plenty of huff, the type I will start switching over to more now. 

1/3- shoulders & arms

Warm up- 
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups

Working sets- 

1) DB Military press- warm up sets- 12 X 40,  10 X 50
8 X 60, 70, 80, 80, 90, 90, 90
2) Lateral raise- 8 X 30, 30, 40, 40, 40

3) DB curls- 8 X 50, 60, 70, 80, 80, 80
4) EZ bar curls-  8 X 70, 70, 80

5) Tri press-  8 X 80, 80, 80, 80, 80
6) Close grip push ups- 10, 10, 10, 10

Notes- 

1/2- BP, rows

Warm up- 
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups

Shoulder mobilization

Working sets-

Swiss bar bench press-
Warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 180, 180, 180
3 X 210, 220, 210, 210

DB triple press- 80 X 10, 10, 10
DB fly- 80 X 8, 8, 8, 8

1 arm DB row-each arm
8 X 80, 90, 100, 100, 100

Notes-  About an hour. Felt good- slightly heavier than last workout of the same, will vary some next time around.

1/1/15- squats

Happy New Year!

Warm up-
 2 rounds of
20 Jumping jacks
10 body weight squats
10 push ups


Shoulder mobilization



Working sets-

BB Back Squat-  warm up- 10 X bar, 5 X 95, 115, 135
8 X 155, 175, 185, 195, 195
3 X 215, 225, 230, 255


Stiff leg deads- warm up- 5 X 140
8 X 170, 180, 180, 180, 180

Added 30' walk late afternoon. 

Notes-  Didn't track time, likely an hour of lifting and rest.
It's interesting to me how weights can feel so different when squatting. A certain weight may feel heavy and unwieldy, but adding more to the bar can make me hit a nice groove and feel real good.  
Took yesterday completely off from exercise.

12/30- Aerdyne intervals

Aerdyne intervals-

4' warm up, then 30" at full tilt followed by 1' easy, times 3, then
1' nearly full tilt followed by 1' easy, times 3, then 4' cool down.
Total time- 17'.
Total cals burned- 17,247,230.6
I'm sure of it. 

12/29- Press/row

Warm up-
20 jumping jacks
10 body weight squats
10 push ups
X2

Working sets-

Bench press-  warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 170, 175, 175
210 X 3, 3, 3

DB triple press- 90 X 10, 10, 5
DB fly- 80 X 8, 8, 8, 8 

1 arm DB row-  8 X 80,  90, 100, 100



Notes- Time- 50'  That triple press is 10 X 45's with both arms, then one arm at a time with the non-working arm in the up position, then both again. Pretty tough, especially after presses, and I bailed on the last 5. Try to get them next time!

12/28- Deads, shoulder & arm

Warm up-

20 Jumping jacks
10 Body weight squats
12 push ups
10 clean & press with empty oly bar
X2

Working sets-

1a) Hex bar deadlift-  warm up sets- 5X140, 170, 190, 210
8 X 240, 260, 270, 270
 300 X 3, 3, 3
1b) Power wheel roll outs- 5, 5, 5, 5


2a) DB military press- warm up sets-  8 X 50, 60
 8 X 70, 80, 80, 90, 90
2b) DB rear delt raise-  5 X 24,24
8 X  30, 30, 30, 30, 30


3) DB curls- warm up sets-  8 X 50, 60
 8 X 70, 80, 80, 80
Drop set- 6 X 80, 70, 60,   10 X 50

4a) Tri press down-  8 X 75, 75, 75, 80, 80, 80,  80
4b) Close grip push ups- 10, 10, 10, 10





Notes-  Time- 1'20".  

12/27 workout- lower

Warm up-
20 jumping jacks
10 body weight squats
10 push ups
X2
Shoulder mobilization

Warm up set-
BB Squat- 8X115
DB shrug- 8X35

Working sets-

BB Squat- 8X 155
Hex bar shrugs- 8X140
X3

 DB Split Squat- 70X8 each leg
X3

DB Step ups- 8X60 each leg
Ab wheel roll outs- 10
X3


Notes-  Time- 55'    First workout for this 4 week program. Will adjust and increase as I can.
Here we go again!