ActivitiesGuy Log III: StrongFirst Kettlebells & Deadlifts

Thursday 11/2

UPPER BODY GYM WORKOUT

Pec Deck

3 x 10 x 100

Seated Cable Row

3 x 10 x 100

KB Overhead Lunge

3 x 5 x 35

Double KB Clean & Press

3 x 5 x 35

Lat Pull-down

3 x 10 x 100

Decided that with seasonal turning to winter temperatures, it might feel nice to revive something I did last winter - occasionally come to the Rec center, get a workout and take a dip in the hot tub afterwards. Plus, it’s probably some good to do at least a little of this isolation upper body work once or twice a week.

1 Like

Friday 11/3

EASY DEADLIFT

Sumo Deadlift

5x135
4x225
3x315
2x405
1x435

Back Extension

3 x 10

1 Like

Saturday 11/4

CONDITIONING

KB Overhead Lunge

5x18
5x26
5x35

KB Bottoms Up Press

5x18
5x26
5x35

KB Press

1x44
1x53
1x62
1x62
1x62

1 Like

Sunday 11/5

CONDITIONING

Kettlebell Trio

A1. Overhead Lunge 5x30
A2. Goblet Squat 5x30
A3. Bottoms-Up Press 5x30

Two rounds.

Seated Cable Row

3 x 10 x 100

Lat Pull-down

3 x 10 x 100

Goblet Squat

5x60
5x70
5x80
5x90
5x100

1 Like

Monday 11/6

EASY BOX SQUAT

Box Squat

2x135
2x165
2x195
2x225
2x255
2x260
2x260
2x260

1 Like

Tuesday 11/7

CONDITIONING

Double KB Clean & Press

3 x 5 x 35

KB Overhead Lunge

3 x 5 x 35

Seated Cable Row

3 x 10 x 100

Dumbbell Curl

3 x 10 x 20

Good reminder that there’s something healing about some old fashioned pump-style bodybuilding work. As much as I love my home gym and focus on barbells and kettlebells, it really is a good thing to hit some basic stuff like rows and curls and lay pull downs just to pump some blood and keep my upper body conditioned. I feel like I do this every year or two. Maybe this time the lesson sticks.

2 Likes

Wednesday 11/8

BENCH PRESS TRIPLES

Bench Press

3x135
3x150
3x165
3x180
3x195
3x200

Dumbbell Curl

10x15
10x20
10x25

1 Like

Thursday 11/9

CONDITIONING

Kettlebell Trio

A1. Overhead Lunge 5x18, 26, 35, 44, 53
A2. Goblet Squat 5x18, 26, 35, 44, 53
A3. Bottoms-Up Press 5x18, 26, 35, 44, 53

Switched to regular press for the 44 and 53. Will take a little while to get to bottoms-up for those I think.

1 Like

Friday 11/10

EASY DEADLIFT LADDER

Sumo Deadlift

5x135
4x225
3x315
2x405
1x435

1 Like

Saturday 11/11

MINI DEADLIFT MEET

Sumo Deadlift

5x135
4x225
3x315

Attempt 1: 405
Attempt 2: 435
Attempt 3: 465

Back Extension

5 x 10

3 Likes

Sunday 11/12

CONDITIONING

Goblet Squat

5x10
5x20
5x30
5x40
5x50
5x60
5x70
5x80
5x90
5x100

Seated Row

5 x 10 x 100

Lat Pull-down

5 x 10 x 100

1 Like

Monday 11/13

EASY BOX SQUAT

Box Squat

2x135
2x165
2x195
2x225
2x255
2x265
2x265

1 Like

Tuesday 11/14

CONDITIONING

Double KB Front Squat

3 x 5 x 35’s

Double KB Press

3 x 5 x 35’s

Lat Pull-down

3 x 10 x 100

Seated Row

3 x 10 x 100

Dumbbell Curl

3 x 10 x 20’s

1 Like

Wednesday 11/15

BENCH PRESS TRIPLES

Bench Press

3x135
3x150
3x165
3x180
3x195
3x205
3x205

Kettlebell Forward Press

3 x 5 x 18

Dumbbell Curl

3 x 10 x 20’s

1 Like

Thursday 11/16

CONDITIONING

Kettlebell Trio

A1. Overhead Lunge 5x18, 26, 35
A2. Goblet Squat 5x18, 26, 35
A3. Bottoms-Up Press 5x18, 26, 35

Kettlebell Press

5x44
4x53
3x62
2x70
1x80

1 Like

Friday 11/17

MINI DEADLIFT MEET

Sumo Deadlift

5x135
4x225
3x315

Attempt 1: 405
Attempt 2: 435
Attempt 3: 465

KB Suitcase Deadlift

5x44
5x44
5x44

1 Like

Saturday 11/18

STUFF

Sumo Deadlift

5x135
4x225
3x315
1x405
1x405

Kettlebell Press

1x70
1x70
1x70
1x70
1x70

1 Like

some great sessions AG, keep it going

Sunday 11/19

GYM WORKOUT

Kettlebell Trio

A1. Overhead Lunge 5x30, 30
A2. Goblet Squat 5x30, 30
A3. Bottoms-Up Press 5x30, 30

Lat Pull-down

3 x 10 x 100

Seated Cable Row

3 x 10 x 100

Goblet Squat

6 x 5 x 100

1 Like

Monday 11/20

EASY BOX SQUAT

Box Squat

2x135
2x165
2x195
2x225
2x255
2x270
2x270

2 Likes