2015-06-21

went for a big mountain bike ride and did a light little kettle bell circuit with some jump rope just to get a sweat going πŸ™‚ 

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2015-06-20

A1. Snatch grip deadlift 10-12 x 2; rest 60 sec

103# x 12, 113# x 12

A2. DB chainsaw row 10-12 x 2; rest 90 sec

20kg x 12, 20kg x 12

B1. Glute bridge 10-12 x 2; rest 60 sec

205# x 12, 225# x 12

B2. Supinated grip pull-up 10-12 x 2 @ 30×1; rest 90 sec

12 reps both sets

Pull-ups feel so much better supinated! 

2015-06-18

A1. Goblet elevator squat; 8-10×2; Rest 60 seconds

20kg x 10, 24kg x 8 

These felt much stronger today 😊 24 was a grind! 

A2. DB 3 point row; 8-10/arm x2;  Rest 60 seconds

24kg x 10 x 2 sets

Same weight as last week but more reps over the two sets. Tried the 32kg but my form was crapola. 

B1. Goblet lateral lunge; 8-10/leg x2; Rest 60 seconds
15#DB x 10/leg, 22.5#DB x 10/leg

These felt much more stable than the last bunch! 

B2. WTD Jumping pull up @30×1; 8-10×2; Rest 60 seconds
5# x 10, 7.5# x 10

More weight and reps πŸ™‚ I feel so unsure when I’m doing this. I think I’m still protecting my shoulder. The last set was stronger than the first today. 

C1. DB seated external rotation @3030; 8-10/arm x2;  Rest 60 seconds

10# x 10, 10# x 10

C2. DB Powell Raise @3030; 8-10/arm x2; Rest 60 seconds
10# x 10, 10# x 10

Both of these I improved in weight and they felt good. Still challenging especially on the left side. I get an odd twinge in my bicipital groove area when I do these on the left side. 

2015-06-16

A1. Deadlift; 8-10×2; Rest 60 seconds

185# x 10, 205# x 10 πŸ’ͺ🏾πŸ’ͺ🏾

A2. Pendlay row; 8-10×2; Rest 90 seconds
123# x 10, 128# x 10

B1. Barbell glute bridge @11×5; 8-10×2; Rest 60 seconds

205# x 10, 225# x 10 

B2. Jumping Pull up @30×1; 8-10×2; Rest 90 seconds

Completed 10 x 2 sets but I still suck at them! 

C1. DB Zottman curls; 8-10×3; Rest 20 seconds
15#DBs x 10, 22.5 x 10, 22.5 x 10

C2. Side Plank; accumulate 75 seconds per side x3; Rest 90 seconds

Left: UNBROKEN, 60 + 15, 47 + 28

Right: UNBROKEN, 60 + 15, 45 + 30

Super happy with all these numbers today! Everything went up considerably from last weeks weights aside from the bridge which was only 5# more. 

I really struggle lowering with control in the pull-up still 😞 I need to get stronger at those! 

Should I be doing the plank from the hand or the forearm? I’ve experimented with both… I seem to get a wicked pinch in the trap when I go from the forearms. 

2015-06-15

A1. Front Squat; 12-15×2; Rest 60 seconds
 85, 95 all x 15 reps
A2. CGBP; 12-15×2;  Rest 60 seconds
85#, 95# all x 15 reps
B1. KB RFESS @30×1; 12-15/leg x2; Rest 60 seconds
25#\hand x 15 x 2 sets
B2. KB Push Press @30×1; 12-15×2; Rest 60 seconds
25#\hand x 15 x 2 sets
C1. Skull Crushers; 12-15×2; Rest 20 seconds
35# x 12 x 2 sets
C2. Deadbugs with stability ball; 10-12×2; Rest 60 seconds
12 reps x 2 sets

The RFESS were a tough grind today! Was able to go up considerably in my bench πŸ™‚ 

2015-06-06

A1. Goblet elevator squat; 8-10×4; Rest 60 seconds

16kg x 10 x 2 sets, 18kg x 10 x 2 sets

A2. DB 3 point row; 8-10/arm x4; Rest 60 seconds

18kg x 10, 18kg x 10, 24kg x 10, 24kg x 8

B1. Goblet lateral lunge; 8-10/leg x4; Rest 60 seconds

12# KB x 10/leg all sets

B2. WTD Jumping pull up @30×1; 8-10×4; Rest 60 seconds

5# x 8 reps all sets

C1. DB seated external rotation @3030; 8-10/arm x4; Rest 60 seconds

8# DB x 10/arm all sets

C2. DB Powell Raise @3030; 8-10/arm x4; Rest 60 seconds

8# DB x 10 reps all sets

Elevators felt great today! Laterals still tough but getting better. Shoulders were burning after the ext rotations and Powell raises. 

2015-06-05

A1. Deadlift; 8-10×4; Rest 60 seconds

70kg, 70kg, 80kg, 85kg x 10 reps all sets

A2. Pendlay row; 8-10×4; Rest 90 seconds

30kg x 10, 40kg x 10, 50kg x 10, 50kg x 8

B1. Barbell glute bridge @11×5; 8-10×4; Rest 60 seconds

80kg x 10, 80kg x 10, 100kg x 10, 100kg x 8

B2. Jumping Pull up @30×1; 8-10×4; Rest 90 seconds

3 sets 10 + 1 set 8

C1. DB Zottman curls; 8-10×3; Rest 20 seconds

10# DBs x 10 all sets

C2. Side Plank; accumulate 75 seconds per side x3; Rest 90 seconds

Complete

Glute bridges felt strong today 😊 pull-ups were tough as usual… My arms were shaking like mad once I got to the planks!