Sunday 10/11 (AM)
Bikram Yoga (90 Minutes)
Sunday 10/11 (PM)
Pull-ups 14x5
Monday 10/12
Deadlift 1x225
5 Pull-ups
Deadlift 2x225
5 Pull-ups
Deadlift 3x225
5 Pull-ups
Deadlift 4x225
5 Pull-ups
Deadlift 5x225
5 Pull-ups
Deadlift 6x225
5 Pull-ups
Deadlift 7x225
Tuesday 10/13
Spinning Bike (19 Minutes)
Wednesday 10/14
Bench Press 5x135
5 Pull-ups
Bench Press 4x145
5 Pull-ups
Bench Press 3x155
5 Pull-ups
Bench Press 2x165
5 Pull-ups
Bench Press 1x175
5 Pull-ups
Bench Press 1x185
5 Pull-ups
Bench Press 1x195
5 Pull-ups
Bench Press 9x205
Was a little crunched for time (in the gym at 6:00 opening time, but had to be in for 7:30 AM meeting, and it’s 1 mile walking from the gym to my apartment and another 1 mile walking from my apartment to work) so as I neared the end I decided to cut it short and just do a final all-out set on 205. I’m okay with 9x205 for how infrequently I work on bench pressing now.
Thursday 10/15
Deadlift 1x225
Deadlift 2x225
Deadlift 3x225
Deadlift 4x225
Deadlift 5x225
Deadlift 6x225
Deadlift 7x225
Deadlift 8x225
Deadlift 1x315
Deadlift 1x315
Deadlift 1x315
Clean-N-Press 1x135
Clean-N-Press 2x135
Clean-N-Press 3x135
Clean-N-Press 4x135
Friday 10/16
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x135
Clean-N-Press 1x155
Clean-N-Press 1x155
Clean-N-Press 1x155
Power Clean 1x185
Power Clean 1x185
Power Clean 1x185
Power Clean 1x185
Pull-ups 1x11 (PR)
Saturday 10/17
Deadlift
5x135
1x185
1x185
1x185
1x225
1x225
1x225
1x275
1x275
1x275
1x315
1x315
1x315
1x335
1x335
1x365
1x365
3x315
Pull-ups
4x5
Clean-N-Press
1x135
1x135
1x135
1x135
1x135
1x155
1x185
1x185
Lat Pulldowns
(a bunch of sets of 10)
Sunday 10/18
Bikram Yoga (90 Minutes)
Monday 10/19
Deadlift
1x225
2x225
3x225
4x225
5x225
1x275
2x275
3x275
4x275
Hyperextensions
5x10
Pull-ups
1x10
Tuesday 10/20
Clean-N-Press
15 x 1 x 135
Pull-ups
1x10
Had to work out at 6 AM this morning, just got into the gym, did this in about 20 minutes, and got out. Also, for “active recovery” between the clean-and-press singles, I took all of the 45-pound plates off of the plate trees / leg-press machine and re-arranged them so matched pairs of 45’s were stowed together (I have previously mentioned my mild tinge of OCD; there are 4 or 5 different types of 45-pound plates in this gym, and it endlessly bothers me to see people carelessly put them back all anywhere so you have to search like heck to get a couple of matching pairs).
Wednesday 10/21
Clean-N-Press
1x135
1x135
1x135
1x135
1x135
1x135
1x135
1x135
1x135
1x135
1x145
1x155
1x165
1x165
1x165
1x165
1x165
1x165
Thursday 10/22
Deadlift
5x135
5x135
1x225
2x225
3x225
4x225
5x225
1x275
1x275
5x275
5x275
5x275
Clean-N-Press
1x135
1x135
1x135
1x135
1x135
1x185
1x185
1x185
Hyperextensions
4x10
Pull-ups
1x10
Friday 10/23
Clean-N-Press 20 x 1 x 135
(Clean Once & Press 5 Times) x 135
(Clean Once & Press 5 Times) x 135
(Clean Once & Press 5 Times) x 135
Saturday 10/24
Deadlift
5x135
5x185
5x225
5x275
5x315 (recent PR)
…followed by 8 rounds of: 10 hyperextensions / 5 pull-ups
Very, very pleased with deadlifting 315 for a strong 5 reps.
Sunday 10/25
Bikram Yoga (90 Minutes)
Monday 10/26
Clean-N-Press
20 x 1 x 135
Pull-ups
1 x 10
Tuesday 10/27
Deadlift
5x135
5x185
5x225
5x275
5x275
5x275
5x275
5x275
Lat Pulldowns / Hyperextensions 4 sets each
Wednesday 10/28
Kettlebell Medley
KB Snatch 20x26
KB Snatch 20x35
KB Snatch 20x44
KB Snatch 20x44
KB Snatch 10x53
KB Snatch 10x53
KB Snatch 10x53
KB Snatch 10x53
KB Swing 10x88
KB Swing 10x88
KB Swing 25x88
Early morning, was raining and didn’t feel like walking to the gym…insert 15 minutes of generic kettlebell stuff for some conditioning and movement. And holy crap, was that last set of swings a ball-buster. My heart rate didn’t come down for a good 5 minutes after I was done. I should do that more often (a really high-rep set of swings with the 88 to finish a workout).
[quote]ActivitiesGuy wrote:
Wednesday 10/28
Kettlebell Medley
KB Snatch 20x26
KB Snatch 20x35
KB Snatch 20x44
KB Snatch 20x44
KB Snatch 10x53
KB Snatch 10x53
KB Snatch 10x53
KB Snatch 10x53
KB Swing 10x88
KB Swing 10x88
KB Swing 25x88
Early morning, was raining and didn’t feel like walking to the gym…insert 15 minutes of generic kettlebell stuff for some conditioning and movement. And holy crap, was that last set of swings a ball-buster. My heart rate didn’t come down for a good 5 minutes after I was done. I should do that more often (a really high-rep set of swings with the 88 to finish a workout).[/quote]
I look at this workout and sort of chuckled just because that is almost my exact “Go-To” workout when on a time crunch or just wanting to move around and cannot go to the track. My philosophy is: when in doubt 100-total snatches and 3 high rep sets of KB swings you can’t go wrong! Good stuff!!
[quote]jblues85 wrote:
[quote]ActivitiesGuy wrote:
Wednesday 10/28
Kettlebell Medley
KB Snatch 20x26
KB Snatch 20x35
KB Snatch 20x44
KB Snatch 20x44
KB Snatch 10x53
KB Snatch 10x53
KB Snatch 10x53
KB Snatch 10x53
KB Swing 10x88
KB Swing 10x88
KB Swing 25x88
Early morning, was raining and didn’t feel like walking to the gym…insert 15 minutes of generic kettlebell stuff for some conditioning and movement. And holy crap, was that last set of swings a ball-buster. My heart rate didn’t come down for a good 5 minutes after I was done. I should do that more often (a really high-rep set of swings with the 88 to finish a workout).[/quote]
I look at this workout and sort of chuckled just because that is almost my exact “Go-To” workout when on a time crunch or just wanting to move around and cannot go to the track. My philosophy is: when in doubt 100-total snatches and 3 high rep sets of KB swings you can’t go wrong! Good stuff!![/quote]
Ha! Good to hear from you man. Yeah, one or two days a week I have to be in the office extra-early and it’s a really tight time squeeze to get to the gym (which opens at 6 AM) and work out, get home, shower, and walk to work by 7:30. So it’s good to have a couple go-to workouts that can be done in 15 minutes and still feel worthwhile. Sometimes I go even simpler and do 10 swings EMOM for 15 minutes, but I realized that I have not done snatches in awhile…probably should do them at least once every few weeks (I felt very rusty today, I know some of my reps with the 53 were hideous).