About 12-15 minutes is all.
Day 19
Goblet squat 50 KB X 19
Unfotunatly was not able to go to the gym today. Wife and kids all out of town except for the child with Downs, so can not leave him home alone. So he came to work with me until about 15 minutes ago. Oh well. Plan on doing my goblet squats when I get home tonight and back in the gym tomorrow.
I’ve got to say I admire your devotion to your family DJ.
^ Well thanks Joe, Gods plan is not always our plan. He put me here to be the best husband and father I can be, so I just do the best I can.
Tuesday 5/3/1
400 meter run, [goblet squats X 21 X 53 KB Day 21], dislocates, push ups, foam roll etc
Floor Press
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 5
Standing Military Press
135 X 2 X 5
155 X 1 X 5
185 X 1 X 5
205 X 1 X 3
135 X 5 X 10 [60 sec break between sets] super setted with
Blue Band pull aparts
Ran 1 mile 9 minutes first time to run this far in the vibrams was interesting
[quote]Derek542 wrote:
Sat Circuit day
400 meter row, [goblet squats X 18 X 53 KB Day 18], dislocates, push ups, foam roll etc
Just body weight stuff today, was feeling beat up so this was good for just blood flow and soreness
10 Roman chair situps
10 Mountain climbers
6 Roman chair situps
2 Mountain climbers
30 sec rest
4 Mountain climbers
10 push ups
9 push ups
10 Roman chair situps
30 sec rest
3 Air squats
9 push ups
9 Air squats
3 Mountain climbers
30 sec rest
4 Air squats
10 Air squats
10 push ups
4 Roman chair situps
30 sec rest
400 meter row
9 Roman chair situps
2 Air squats
400 meter row
30 sec rest
10 Air squats
8 push ups
10 Mountain climbers
8 Roman chair situps[/quote]
Some days I see your log and think, “hmmm, CF doesn’t seem toooooooo bad.” Then you post some crazy shit like this and I think “F that!”.
[quote]dday wrote:
[quote]Derek542 wrote:
Sat Circuit day
400 meter row, [goblet squats X 18 X 53 KB Day 18], dislocates, push ups, foam roll etc
Just body weight stuff today, was feeling beat up so this was good for just blood flow and soreness
10 Roman chair situps
10 Mountain climbers
6 Roman chair situps
2 Mountain climbers
30 sec rest
4 Mountain climbers
10 push ups
9 push ups
10 Roman chair situps
30 sec rest
3 Air squats
9 push ups
9 Air squats
3 Mountain climbers
30 sec rest
4 Air squats
10 Air squats
10 push ups
4 Roman chair situps
30 sec rest
400 meter row
9 Roman chair situps
2 Air squats
400 meter row
30 sec rest
10 Air squats
8 push ups
10 Mountain climbers
8 Roman chair situps[/quote]
Some days I see your log and think, “hmmm, CF doesn’t seem toooooooo bad.” Then you post some crazy shit like this and I think “F that!”. [/quote]
This one was actually easy. Just looks like a lot
Wed 5/3/1
400 meter run, [goblet squats X 22 X 53 KB Day 22], dislocates, push ups, foam roll etc
Power Cleans
135 X 3 X 5
155 X 2 X 5
185 X 1 X 5
205 X 1 X 5
Hang cleans
135 X 5 X 5 60 sec between sets
Black band Ab pull downs 4 X 10 60 sec between sets
Are the Goblets affecting your scheduled work yet? I can imagine 22 reps take a bit of power out of the Power Cleans, no?
[quote]ddot76 wrote:
Are the Goblets affecting your scheduled work yet? I can imagine 22 reps take a bit of power out of the Power Cleans, no?[/quote]
Not yet, but when I hit the 50 mark it will.
This contest I am doing for most BF% loss is ending about the time the GSQuat is. So my plan is for the last 45 days, to really back down from lifting heavy and work on more circuit.
When its over its back to what I am doing now.
your family dedication is indeed true work
and that is allot of cleans
[quote]kmcnyc wrote:
your family dedication is indeed true work
and that is allot of cleans[/quote]
Thanks brother.
Yea Cleans from the floor kicks my ever loving ass, something just draining about it.
Was going to do the BBB for the follow up but want to not flair up the elbows, so just did 5X5 from the hang instead. I will slowly start increasing the weight on the hangs.
Thursday Circuit day
400 meter run, [goblet squats X 23 X 53 KB Day 23], dislocates, push ups, foam roll etc
100 sand bag X 200 meter run
20 MB X 20 wall balls
BW X 20 spiderman walks
5 rounds 23 minutes
Friday 5/3/1 leg day
Warm up 400 meter run, dislocates, pushups, foam roll [Goblet Squats 53 KB X 24 day 24]
Front squats
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 5
275 X 1 X 3
185 X 3 X 10
1 mile run 9 minutes
Monday 5/3/1 day
Warm up 400 meter run, dislocates, pushups, foam roll
[Goblet Squats 53 KB X 25]
[Goblet Squats 53 KB X 26]
[Goblet Squats 53 KB X 27] Day 27 missed last two days after being at ranch had to catch up today
Floor Press
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
Military Press standing
135 X 2 X 5
155 X 1 X 5
165 X 1 X 3
185 X 1 X 3
215 X 1 X 1 left arm got out of the groove, threw me off
135 X 5 X 10 with 60 sec rest between sets
Blue Band pull aparts X 5 X 10
Run 1 mile 9 minutes
Popping by for the first time, D…
Looking good…keep it up!
Bravo also on keeping the family as a priority…I struggled with this too for awhile and modified my workouts to accommodate family time. A happy wife leads to a happy life is what I say.
^ Thanks, what part of Kentucky you from?
I am from Johnson City Tennessee and still have a lot of family there.
[quote]Derek542 wrote:
^ Thanks, what part of Kentucky you from?
I am from Johnson City Tennessee and still have a lot of family there.[/quote]
Actually born and raised in Cincinnati, Ohio and I stay in central Kentucky.
Tuesday Circuit day
Warm up 400 meter row, dislocates, pushups, foam roll
[Goblet Squats 53 KB X 28]
Body weight day Tabata 20 sec on 10 sec rest
20 MB X Med ball clean with vertical jump X 8 rounds X average 8 reps per 20 sec
BW X 16 inch bar X Lateral jump X 8 rounds X 10 reps per 20 sec
BW X Triplicate X 8 rounds X 8 reps per 20 sec