Wednesday, 10/2/19
Bench
5 x 95, 115, 135
5, 5, 5, 5, 4 x 155
DB Row
5 x 5 x 80 (each side)
Deadlift
5 x 225
5, 5, 5, 4, 3 x 305
Thursday, 10/3/19
KB Clean + Press (R: 20 lb. DB, 2H curl + 1H press)
4, 3, 2, 2 x 50 (each side)
KB Goblet Squat (R: air squat)
4, 3, 2, 2 x 50
DB Back Flye (R: split stance row)
4, 3, 2, 2 x (2 x 20)
KB Sumo DL (R: conv, 50 lbs.)
4, 3, 2, 2 x 80
Deadbugs (R: non-moving foot on floor)
4, 3, 2, 2 (each side)
I didn’t realize the db press would be as difficult for Rachel as it is. In the interest of fairness, I switched to the 50 lb. kb for my sets there. In the interest of doing more work, we are each cleaning or curling each rep from the hang.
Sunday, 10/6/19
Jumping Jacks
2 x 30
stretching
KB Front Squat
2 x 4 x (80 + 50) (switch heavy side each set)
2 x 3 x (80 + 50) (switch heavy side each set)
Hanging Toes-to-Floor, Knees-to-“Chest”
2 x 4
2 x 3
Pull up (neutral)
3, 3, 2, 2 x bwt. (210.5)
KB Push Press + KB Press
3 x 80 + 6 x 50 (each side)
2 x 80 + 4 x 50 (each side)
2 x 80 + 4 x 50 (each side)
1 x 80 + 2 x 50 (each side)
total time: 45 min.
This was supposed to be a Saturday workout with a partner workout today. But that didn’t happen; so, Rachel gets a break until Tuesday. It’s fine: jumping back in to fitness with both feet was a lot to ask of both of us.
Wednesday, 10/9/19
Bench
5 x 95, 115, 135
5 x 5 x 155
DB Row
5 x 5 x 80 (each side)
Deadlift
5 x 135, 225, 265
5 x 5 x 305
Thursday, 10/10/19
Yoga Ball Flyes + Bench (R: Bench only)
10 + 10 x (2 x 20) (R: 5 (balance))
10 + 10 x (2 x 20) (R: 6)
1 Arm Plank + Band Lat Pull (R: hands and knees)
2 x 7 (each side) (R: 5 or 6 each side)
Deep Squat Hold (R: hands assisted)
2 x 20 sec.
DB SLDL (R: position work)
2 x 7 x (2 x 20)
Saturday, 10/12/19
Jumping Jacks
2 x 30
stretching
Pull ups (neutral)
1, 2, 3 x bwt. (212)
1, 2, 3
1, 2, 1
1, 2, 1
KB Press (w/ 80 racked)
4 x 3 x 50 (each side)
Hanging Knee Raise
10, 8, 6, 4, 2 sec.
KB Goblet Squat
10, 8, 6, 4, 2 x 50
total time:45 min.
The KB press was supposed to by a sort of “two hands anyhow,” with a push press of the 80, then a few presses of the 50 with the other hand. But I couldn’t lock out the 80 with the 50 racked. I think it’s a psychological block: I can push press 180 (i.e., 90/side) with a barbell.
Monday, 10/14/19
Jumping Jacks
2 x 30
stretching
Pull ups (neutral)
1, 2, 3 x bwt. (211)
1, 2, 3
1, 2, 1
1, 2, 1
KB Press
2, 4, 6 x 50 (each side)
2, 4, 6 x 50
2, 4, 2 x 50
2, 4, 2 x 50
Hanging Knee Raise
10, 8, 6, 4, 2 sec.
KB Goblet Squat
10, 8, 6, 4, 2 x 50
total time: 35 min.
It looks like I really pushed the tempo today. I don’t expect to do it so quickly if/when I repeat this workout.
Wednesday, 10/16/19
Bench
5 x 95, 115, 135
5, 5, 4, 4, 4 x 165
DB Row
5 x 5 x 85 (each side)
Deadlift
5 x 135, 225, 275
5, 5, 5, 5, 4 x 315
Saturday, 10/19/19
Jumping Jacks
2 x 30
stretching
Pull ups (neutral)
1, 2, 3 x bwt. (211.5)
1, 2, 3
1, 2, 2
1, 2, 1
KB Press
2, 4, 6 x 50 (each side)
2, 4, 6 x 50
2, 4, 4 x 50
2, 4, 2 x 50
Hanging Knee Raise
10, 8, 6, 4, 4 sec.
KB Goblet Squat
10, 8, 6, 4, 24x 50
total time: 35 min.
Wednesday, 10/23/19
Bench
5 x 95, 115, 135
5, 5, 5, 5, 4 x 165
DB Row
5 x 5 x 85 (each side)
Deadlift
5 x 135, 225, 275
5 x 5 x 315
Saturday, 11/2/19
Jumping Jacks
2 x 30
stretching
Pull ups (neutral)
1, 2, 3 x bwt. (210)
1, 2, 3
1, 2, 3
1, 2, 1
KB Press
2, 4, 6 x 50 (each side)
2, 4, 6 x 50
2, 4, 6 x 50
2, 4, 2 x 50
Hanging Knee Raise
10, 8, 6, 6, 4 sec.
KB Goblet Squat
10, 8, 6, 6, 4x 50
total time: 40 min.
Saturday, 11/9/19
Jumping Jacks
2 x 30
stretching
Pull ups
4, 4, 4, 4, 3, 3 x bwt. (210.5) (neut, uh, narrow uh)
KB Push Press
6 x 1 (each side; ecc = (# of pull ups) seconds)
KB Goblet Squat
4, 4, 4, 4, 3, 3 x 80
DB Curl
3 x 10 x (2 x 20)
DB Press
3 x 10 x (2 x 20)
Hanging Knee Hold
3 x 10 sec.
total time: 50 min.
Wednesday, 11/13/19
Bench
5 x 95, 115, 135
5, 5, 5, 5, 4 x 165
DB Row
5 x 5 x 85 (each side)
Deadlift
5 x 135, 225, 275
4, 4, 3, 2, 2 x 325
Sunday, 11/17/19
Jumping Jacks
2 x 30
stretching
KB Clean+Press
1, 2, 3, 4 x 50 (each side)
Pull ups
4, 4, 4, 4, 4, 3 x bwt. (210.5) (neut, uh, narrow uh)
KB Push Press
3 x 4 x 80 (each side)
KB Press
3 x 6 x 50 (each side)
total time: 40 min.
Wednesday, 11/20/19
Clean + Press
5 x 45
4 x 95
3 x 115
2 x 125
1 x 135
1 x 145
0 x 155 (3 Push Presses)
Deadlift
5 x 185
4 x 225
3 x 275
2 x 305
1 x 335
1 x 365
1 x 395 (beltless PR?)
0, 0 x 425
0, 0 x 410
Incline Bench
3 x 5 x 135
Pulldown
3 x 5 x 152 (odd weights on new machine; sloppy form)
I decided to test my press and deadlift, and I made the conscious decision to be aggressive at the top end. It didn’t work out, but I’m glad I went for it. No new PRs, but also no injuries and no regrets.
Monday, 11/25/19
Deadlift
[warmup sets, idk]
0, 0, 1 x 405 (beltless PR)
2, 2, 1 x 365
Incline Bench
4 x 10 x 95
Lat Pull
4 x ??? x 112
Leg Press
3 x 5 x 518
10 x 318
Sunday, 12/8/19
1.2 mile run (11:53)
Hollow Body Chin
3 x 3 x bwt. (210.5)
KB Push Press
3 x 3 x 80 (each side)
KB Front Squat
3 x 3 x 80 (each side)
DB Curl
3 x (2 x 20) x 10
Standing Calf Raise
3 x 10
Tuesday, 12/10/19
Deadlift
5 x 135
4 x 185
3 x 225
2 x 275 (DOH PR?)
1 x 315
6 x 1 x 365
5 x 315
Push Up
5 x 5
Dip
6 x 2 x bwt.
Incline Bench
3 x 8 x 100
Lat Pull
3 x 8 x 112
Leg Press
3 x 6 x 518
12 x 318
Thursday, 12/12/19
1.2 mile run (11:23) (30 s. PR)
Hollow Body Chin
3, 3, 3, 1 x bwt. (211)
KB Push Press
3, 3, 3, 1 x 80 (each side)
KB Front Squat
3, 3, 3, 1 x 80 (each side)
DB Curl
3 x (2 x 20) x 10
Standing Calf Raise
3 x 10
1 Like
Sunday, 12/15/19
Jumping Jacks
2 x 30
stretching
Pull ups
3 x 1 x bwt. (212)
8 x bwt. (new PR)
KB Cl + PP/Press (“Two Hands Anyhow”-ish)
1 x 1 x (80 + 50)
1 Like
Thursday, 1/2/20
1.2 mile run: 11:43
Pull up (alt. neut., uh.)
4 x 4 x bwt. (208.5)
KB Push Press
4 x 3 x 80 (each side)
KB Front Squat
4 x 3 x (80 + 50) (alt. heavy side)
Saturday, 1/4/20
1.2 mile run: 11:39
S&C Circuit
Pull up: 1, 2, 3, 1, 2, 3, 1, 2, 3 (woh, neut, uh) x bwt. (208.5) (18 total)
Push up: 2, 4, 6, 2, 4, 6, 2, 4, 6 (36 total)
KB Row: 2, 4, 6, 2, 4, 6, 2, 4, 6 x 50 (36 total each side)
KB Press: 2, 4, 6, 2, 4, 6, 2, 4, 6 x 50 (36 total each side)
KB Swing: 3, 6, 9, 3, 6, 9, 3, 6, 9 x 50 (54)
Monday, 1/6/20
Deadlift
5 x 135
4 x 185
3 x 225, 275 (doh PR)
5 x 3 x 325
Dip
5 x 3 x bwt. (208.5)
Leg Press
4 x 10 x 318
Lat Pull
4 x 8 x 112
total time: 50 min.
[some workouts, some off time]
Mon, 2/3/20
Clean & Press
5 x 45, 95
4 x 105
3 x 115
2 x 125
4 x (1, 1, 1) x 135 (cluster)
Deadlift
5 x 185
4 x 225
3 x 275
5, 3+2, 3+1+1 x 305
Dips
5 x 3 x bwt.
Thursday, 2/6/20
Jumping Jacks
2 x 30
stretching
Pull ups
3 x 5 x bwt.
KB Clean & Push Press, KB Clean & Press
3 x (3 x 80), (5 x 50) (each side)
Mon, 2/10/20
Clean & Press
5 x 45, 95
4 x 105
3 x 115
2 x 125
2 x (1, 1, 1, 1) x 135
2 x (1, 1, 1) x 135
Deadlift
5 x 185
4 x 225
3 x 275
4 x 3 x 325
Dips
4 x 3 x bwt. + 10
Thursday, 2/13/20
Jumping Jacks
2 x 30
stretching
Pull ups
3 x 5 x bwt.
KB Clean & Push Press, KB Clean & Press
3 x (3 x 80), (5 x 50) (each side)
Standing Calf Raise
3 x 5 x bwt. (3 sec. hold top and bottom)
Mon, 2/17/20
Clean & Press
5 x 45, 95
4 x 105
3 x 115
2 x 125
4 x (1, 1, 1, 1) x 135 (cluster)
Deadlift
5 x 185
4 x 225
3 x 275
2 x 315
5 x 1 x 345
Dips
5 x 1 x bwt. + 20
Wednesday, 2/19/20
Jumping Jacks
2 x 30
stretching
Pull ups
3 x 5 x bwt. (208.5)
KB Press
3 x 10 x 50 (each side)
Circuit
Hanging Knee Raise Hold
3 x 5 sec.
Diamond Push up
3 x 5
KB Row
3 x 5 x 50 (each side)
KB Swing
3 x 5 x 50
Standing Calf Raise
3 x 5 x bwt. (3 sec. hold top and bottom)
Tuesday, 3/31/20
1.2 mile walk/jog: ~15 min.
Pull up
3 x 4 x bwt. (210) (oh, n, uh)
KB Press
3 x 8 x 50 (each side)
KB Swing
3 x 8 x 80
As before, I missed recording one or two workouts, but mostly I just haven’t been doing them. I was doing a “do an exercise every day and add a rep each day” program, but I quit that about 10 days ago.
Thursday, 4/2/20
1.2 mile walk/jog: 15 min.
KB Front Squat
4, 4 x (80+50) (switch heavy side each set)
Push up
15, 12
KB Row
15, 12 x 50 (each side)
1 Like
Seems pretty tuff !
It is humbling, yeah. What would be a decent ramp/warmup weight with a barbell is a decent work set with the kettlebells–it is something about the rack position. Unrelatedly, my back was sore today, so I dropped them.
Saturday, 4/4/20
1.2 mile walk/jog: ~15 min.
Pull up
4, 4, 5 x bwt. (208.5) (oh, n, uh)
KB Press
8, 8, 9 x 50 (each side)
KB Swing
8, 8, 9 x 80
Tuesday, 4/7/20
1.2 mile walk/jog: 15 min.
Push up
15, 12
KB Row
15, 12 x 50 (each side)