Thursday, 4/9/20
1.2 mile walk/jog: ~15 min.
Pull up
3 x 4 x bwt. (208)
KB Press
3 x 8 x 50 (each side)
KB Swing
3 x 16 x 50
Upper body work regressed a bit. I had several late nights this week trying to finish a project, so I’m ok with a little backslide here. Really, I was happy to get the workout in. Relatedly, I dropped the weights and upped the reps for the swings. I think this improved rep quality, and it might fit my recomp goal a little better (or at least as well).
Saturday, 4/11/20
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)
KB Goblet Squat
2 x 5 x 80
Hanging Knee Raise
2 x 5
Standing Calf Raise
2 x 5 (3 sec. hold top and bottom)
Monday, 4/13/20
Pull up
3 x 4, 1 x 2 x bwt. (208.5)
KB Press
3 x 8, 1 x 4 x 50 (each side)
KB Swing
3 x 16, 1 x 8 x 50
No run either of these last two workouts. I was home alone with the baby Saturday, so couldn’t leave the house; I added a few movements at the end to (partially) compensate. Today, I simply procrastinated and had to drop it for time constraints.
Thursday, 4/16/20
1.2 mile walk/jog: ~13 min.
KB Front Squat
4 x 3 x (80+50) (switch heavy side each set)
Push up
4 x 10
KB Row
4 x 10 x 50 (each side)
2H Bwt. Hang
6 x 10 sec. (warmup, after each round, cooldown)
Saturday, 4/18/20
Pull up
3 x 4, 1 x 3 x bwt. (209)
KB Press
3 x 8, 1 x 6 x 50 (each side)
KB Swing
3 x 16, 1 x 12 x 50
Monday, 4/20/20
1.2 mile walk/jog: ~13 min.
KB Front Squat
4 x 3 x (80+50) (switch heavy side each set)
Push up
2 x 11, 2 x 10
KB Row
2 x 11, 2 x 10 x 50 (each side)
2H Bwt. Hang
6 x 10 sec. (warmup, after each round, cooldown)
Thursday, 4/23/20
1.2 mile walk/jog: ~13 min.
Pull up
4 x 4 x bwt. (208)
KB Press
4 x 8 x 50 (each side)
KB Swing
4 x 16 x 50
Saturday, 4/25/20
2 x 30 jumping jacks
stretches
KB Front Squat
2 x 4, 2 x 3 x (80+50) (switch heavy side each set)
Push up
4 x 11
KB Row
4 x 11 x 50 (each side)
2H Bwt. Hang
6 x 10 sec. (warmup, after each round, cooldown)
Wednesday, 5/13/20
2 x 30 jumping jacks
stretches
KB Swing
10, 15, 25 x 50
KB Press
2, 3, 5 x 50 (each side)
Air Squat
10, 15, 25
Hollow Body Chin
1, 2, 3 x bwt. (209)
0.6 mile walk
Friday, 5/15/20
2 x 30 jumping jacks
stretches
KB Swing
10, 15, 25 x 50
Diamond Push up
1, 2, 3
Air Squat
10, 15, 25
KB Row
1, 2, 3 x 80 (each side)
0.6 mile walk
Sunday, 5/17/20
2 x 30 jumping jacks
stretches
KB Swing
10, 15, 25, 10, 15 x 50
KB Press
2, 3, 5, 2, 3 x 50 (each side)
Air Squat
10, 15, 25, 10, 15
Hollow Body Chin
1, 2, 3, 1, 2 x bwt. (209)
0.6 mile walk
Monday, 5/18/20
2 x 30 jumping jacks
stretches
KB Swing
10, 15, 25, 10, 15 x 50
Diamond Push up
1, 2, 3, 1, 2
Air Squat
10, 15, 25, 10, 15
KB Row
1, 2, 3, 1, 2 x 80 (each side)
0.6 mile walk
Wednesday, 5/20/20
2 x 30 jumping jacks
stretches
KB Swing
2 x (10, 15, 25) x 50
KB Press
2 x (2, 3, 5) x 50 (each side)
Air Squat
2 x (10, 15, 25)
Hollow Body Chin
2 x (1, 2, 3) x bwt. (208.5)
0.6 mile walk
Again, I missed logging a couple of workouts a few weeks ago, but they were nothing special. Last week, I started a heavily modified version of Dan John’s 10,000 KB Swing plan. The volume he prescribes would kill me, so I dropped the 50 rep sets and most of the rounds. I’m also alternating rounds of swings and pushes with rounds of unweighted squats and pulls. I hope to keep it up at four days a week and add volume over time.
Friday, 5/22/20
2 x 30 jumping jacks
stretches
KB Swing
2 x (10, 15, 25) x 50
Diamond Push up
2 x (1, 2, 3)
Air Squat
2 x (10, 15, 25)
KB Row
2 x (1, 2, 3) x 80 (each side)
0.6 mile walk
Sunday, 5/24/20
2 x 30 jumping jacks
stretches
KB Swing
2 x (10, 15, 25) x 50
KB Press
2 x (2, 3, 5) x 50 (each side)
Air Squat
2 x (10, 15, 25)
Hollow Body Chin
2 x (1, 2, 3) x bwt. (208)
0.6 mile walk
Monday, 5/25/20
2 x 30 jumping jacks
stretches
KB Swing
2 x (10, 15, 25) x 50
Diamond Push up
2 x (1, 2, 3)
Air Squat
2 x (10, 15, 25)
KB Row
2 x (1, 2, 3) x 80 (each side)
0.6 mile walk
So, I’ve worked up to two rounds each of the swing/press and squat/pull pairings. But I did not progress the volume the last two workouts. It’s getting pretty hot in the garage, and I’m still acclimating to the intensity and volume of this workout. I’ll try to get a good night’s sleep tonight and hit it hard again tomorrow.
Wednesday, 5/27/20
2 x 30 jumping jacks
stretches
KB Swing
2 x (10, 15, 25), 10, 15 x 50
KB Press
2 x (2, 3, 5), 2, 3 x 50 (each side)
Air Squat
2 x (10, 15, 25), 10, 15
Hollow Body Chin
2 x (1, 2, 3), 1, 2 x bwt. (207.5)
0.6 mile walk
Friday, 5/29/20
2 x 30 jumping jacks
stretches
KB Swing
2 x (10, 15, 25), 10, 15 x 50
Triceps Push up
2 x (2, 3, 5), 2, 3
Air Squat
2 x (10, 15, 25), 10, 15
KB Row
2 x (1, 2, 3), 1, 2 x 80 (each side)
0.6 mile walk
I progressed again these last two workouts, adding another half round of swing/push and squat/pull. Also, my shoulders have been cranky this week, so I dropped diamond push ups in favor of “tricep” push ups. (I think all the internal rotation from the diamonds was a problem.) This variation isn’t as hard, so I also swapped the rep scheme to the 2, 3, 5 that I’m doing with the kb presses.
Saturday, 5/30/20
2 x 30 jumping jacks
stretches
KB Swing
2 x (10, 15, 25), 10, 15 x 50
KB Press
2 x (2, 3, 5), 2, 3 x 50 (each side)
Air Squat
2 x (10, 15, 25), 10, 15
Hollow Body Chin
2 x (1, 2, 3), 1, 2 x bwt. (209)
Monday, 6/1/20
2 x 30 jumping jacks
stretches
KB Swing
2 x (10, 15, 25), 10, 15 x 50
Triceps Push up
2 x (2, 3, 5), 2, 3
Air Squat
2 x (10, 15, 25), 10, 15
KB Row
2 x (1, 2, 3), 1, 2 x 80 (each side)
0.6 mile walk
No walk on Saturday. I’m taking a few days off now because of cranky joints and other circumstances.
I took a few days off, then I did three or four workouts that I’m not logging. Now, I’m midway through the second week of a seven-week summer course. So, my weekday workouts will be in the late morning at the earliest. Those HIIT style workouts were not going to work in my garage in the Texas summer.So, I’ve shifted back to a more strength and hypertrophy focus, shifting conditioning to the back seat. The workouts I was doing were trying to structure a template that used bands for extra resistance for my presses and vertical pulls. But I broke the band I intended to use, and it took me a few tries to buy a new one with appropriate resistance.
Now I have two bands: orange (light) and green (medium). I tested their resistance at the rack and lockout positions of my press. Orange: 11 and 21 lbs.; green: 17 and 34 lbs. Caveat: the bottom terminus of the band for the measuring was at the top of the kb, which was sitting on the scale. So, looping the band under my foot–as I would for working the press–will stretch it a little more, adding a little more resistance. But I’ll just use these numbers as a best guess (and to keep myself humble).
Thursday, 6/18/20
2 x 30 jumping jacks
stretches
BR Chin up
3, 3, 3 x (bwt. + orange)
BR KB Press
3, 2, 2, x (50 + orange) (each side)
KB Goblet Squat
3 x 8 x 80
Push up
3 x 10
KB Row
3 x 10 x 50 (each side)
KB Swing
3 x 10 x 50
Saturday, 6/20/20
2 x 30 jumping jacks
stretches
BR Push up
8, 8, 6 x (orange + green)
KB Row
3 x 8 x 80 (each side)
KB Swing
3 x 8 x 80
Chin up
3 x 3 x bwt.
KB Press
3 x 4 x 50 (each side)
KB Goblet Squat
3 x 5 x 50
Monday, 6/22/20
2 x 30 jumping jacks
stretches
BR Chin up
3, 3, 3 x (bwt. + orange)
BR KB Press
3, 3, 3 x (50 + orange) (each side)
KB Goblet Squat
3 x 9 x 80
Push up
3 x 10
KB Row
3 x 10 x 50 (each side)
KB Swing
3 x 10 x 50
Hanging Grip Drill
2 x 8 hand changes
Standing Calf Raise
2 x 10
Wednesday, 6/24/20
2 x 30 jumping jacks
stretches
BR Push up
8, 8, 7 x (orange + green)
KB Row
3 x 8 x 80 (each side)
KB Swing
3 x 8 x 80
Chin up
4 x 3 x bwt.
KB Press
4 x 4 x 50 (each side)
KB Goblet Squat
4 x 5 x 50
Hanging Grip Drill
2 x 8 hand changes
Standing Calf Raise
2 x 10
Sunday, 6/28/20
2 x 30 jumping jacks
stretches
BR Chin up
4, 3, 3 x (bwt. (205) + orange)
BR KB Press
4, 3, 2, 1 x (50 + orange) (each side)
KB Goblet Squat
3 x 10 x 80
Push up
3 x 10
KB Row
3 x 10 x 50 (each side)
KB Swing
3 x 10 x 50
Hanging Grip Drill
2 x 8 hand changes
Standing Calf Raise
2 x 10
Tuesday, 6/30/20
2 x 30 jumping jacks
stretches
BR Push up
8, 8, 8 x (orange + green)
KB Row
3 x 8 x 80 (each side)
KB Swing
3 x 8 x 80
Chin up
5 x 3 x bwt. (205.5)
KB Press
5 x 4 x 50 (each side)
KB Goblet Squat
5 x 5 x 50
Hanging Grip Drill
2 x 8 hand changes
Standing Calf Raise
2 x 10
I took a few more days off than I intended, but I progressed each workout. So, I guess I’m happy with that.
Friday, 7/3/20
2 x 30 jumping jacks
stretches
BR Chin up
4, 4, 3 x (bwt. (205) + orange)
BR KB Press
4, 3, 2, 2/(1+1) x (50 + orange) (each side)
KB Goblet Squat
3 x 11 x 80
Push up
3 x 11
KB Row
3 x 11 x 50 (each side)
KB Swing
3 x 11 x 50
Hanging Grip Drill
2 x 8 hand changes
Standing Calf Raise
2 x 10
Tuesday, 7/7/20
2 x 30 jumping jacks
stretches
BR Push up
8, 8, 8 x (orange + green)
KB Row
3 x 8 x 80 (each side)
KB Swing
3 x 8 x 80
Chin up
5 x 3 x bwt. (205.5)
KB Press
5 x 4 x 50 (each side)
KB Goblet Squat
5 x 5 x 50
Hanging Grip Drill
2 x 8 hand changes
Standing Calf Raise
2 x 10
Thursday, 7/7/20
2 x 30 jumping jacks
stretches
BR Chin up
4, 4, 3 x (bwt. (205.5) + orange)
BR KB Press
4, 3, 2, 2 x (50 + orange) (each side)
KB Goblet Squat
3 x 11 x 80
Push up
3 x 11
KB Row
3 x 11 x 50 (each side)
KB Swing
3 x 11 x 50
Hanging Grip Drill
2 x 8 hand changes
Standing Calf Raise
2 x 10
Sunday, 7/12/20
2 x 30 jumping jacks
stretches
BR Push up
9, 8, 8 x (orange + green)
KB Row
9, 8, 8 x 80 (each side)
KB Swing
9, 8, 8 x 80
Chin up
6 x 3 x bwt. (205.5)
KB Press
6 x 4 x 50 (each side)
KB Goblet Squat
6 x 5 x 50
Hanging Grip Drill
2 x 8 hand changes
Standing Calf Raise
2 x 10
Tuesday, 7/14/20
2 x 30 jumping jacks
stretches
BR Chin up
4, 4, 2, 2 x (bwt. (205) + orange)
BR KB Press
4, 4, 2, 2 x (50 + orange) (each side)
KB Goblet Squat
12, 12, 6, 6 x 80
Push up
12, 12, 6, 6
KB Row
12, 12, 6, 6 x 50 (each side)
KB Swing
12, 12, 6, 6 x 50