Friday 10/18
HEAVY KB PRESS
Kettlebell Press
2, 3, 2, 3, 2 x 70
Pull-ups
3, 3, 3, 3, 3
1 Like
Saturday 10/19
AM MICRO-WORKOUT
Pull-ups
3, 3, 3, 3, 3
I am going to try to get a longer workout in later, but we have a busy day so I snuck out very early for 10 minutes just to do some easy pull-ups before we have to head out.
(A few hours later)
KB PRESS LADDER
Kettlebell Press
5x53
4x62
3x70
2x80
1x88
Sunday 10/20
CONDITIONING
Pull-ups
4, 4, 4, 4. 4, 4
Monday 10/21
CONDITIONING
Pull-ups
4, 4, 4, 4, 4, 4, 4, 4, 4, 4
Traveling for a few days this week, likely will be limited to what I can do with a hotel gym (dumbbells) so stacked a bunch of pull-ups today, will just do some light DB pressing for a few days in lieu of my usual kettlebell pressing, then a big pull-up day when I get back.
1 Like
Tuesday 10/22
LIGHT KB PRESS
Kettlebell Press
4, 5, 4, 5, 4 x 53
Dumbbell Curl
3 x 10 x 25’s
Stroke of good fortune! The hotel gym has kettlebells up to 53, so I’ll just do my light KB press day the next few days. The nice thing about this sort of “micro-workout” based deal I’m doing is that every workout feels very achievable for the busy working dad - it’s all done in 15 minutes. I do wonder if the heavy barbells ever have to go on hiatus if simply alternating my 5-sets-of-KB-press and 5-sets-of-pull-ups could work pretty well and basically indefinitely.
1 Like
Wednesday 10/23
LIGHT KB PRESS
Kettlebell Press
4, 5, 4, 5, 4, 5, 4 x 53
Thursday 10/24
LIGHT KB PRESS
Kettlebell Press
4, 5, 4, 5, 4, 5, 4 x 53
Friday 10/25
HEAVY KB PRESS
Bottoms Up Press
5x26, 5x26
Kettlebell Press
2, 3, 2, 3, 2 x 70
Pull-ups
3, 3, 3, 3, 3
1 Like
Saturday 10/26
CONDITIONING
Pull-ups
4, 4, 4, 4, 4, 4, 4, 4, 4, 4
1 Like
Sunday 10/27
CONDITIONING
Pull-ups
5, 5, 5, 5, 5
DB Curl
5 x 10 x 25’s
1 Like
Monday 10/28
LIGHT KB PRESS
Bottoms Up Press
5x26, 5x26
Kettlebell Press
4, 5, 4, 5, 4 x 62
First week using the 62 for the “light” day.
2 Likes
Tuesday 10/29
CONDITIONING
Pull-ups
5, 5, 5, 5, 5
DB Curl
5 x 10 x 25’s
1 Like
Wednesday 10/30
MEDIUM KB PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
3, 4, 3, 4, 3 x 70
1 Like
Thursday 10/31
CONDITIONING
Pull-ups
5, 5, 5, 5, 5
DB Curl
5 x 10 x 25’s
1 Like
Friday 11/1
HEAVY KB PRESS
Bottoms-Up Press
5x26, 5x26
Kettlebell Press
2, 3, 2, 3, 2 x 80
1 Like
Saturday 11/2
KB PRESS LADDER
Bottoms Up Press
5x26
5x26
Kettlebell Press
2x53
2x62
2x70
2x80
1x88
1x97*
*did this as a push press. Probably will do this for a few weeks to get comfortable with the 97 overhead. I think I’d actually be good for a strict press with it now, but I’ll attempt that after a full 4-week cycle of this week’s work weights.
MICRO-WORKOUT (PM)
Pull-ups
3, 3, 3, 3, 3
As I’ve mentioned before, on weekends when I have the time, I try to sneak in a little extra workout right before dinner, not meant to be really hard, just trying to keep adding more pull-ups without pushing near failure.
1 Like
Sunday 11/3
PULL-UP “TEST”
Pull-ups
3, 3, 3, 3, 3, 7
Did five easy triples to make sure I was good and warm and then a pseudo-max set of 7. I probably left a rep or two in the tank, but it was my first time doing 7 since the surgery. Bodyweight is 225.
MICRO-WORKOUT (PM)
Pull-ups
3, 3, 3, 3, 3
1 Like
Monday 11/4
LIGHT KB PRESS
Bottoms Up Press
5x26, 5x26
Kettlebell Press
4, 5, 4, 5, 4 x 62
1 Like
Tuesday 11/5
CONDITIONING
Pull-ups
3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Just kinda felt like doing ten triples today.
1 Like
Wednesday 11/6
MEDIUM KB PRESS
Bottoms Up Press
5x26, 5x26
Kettlebell Press
3, 4, 3, 4, 3 x 70
1 Like