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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Nov 01, 2013 3:24 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Friday, 11/1/13 - Happy World Vegan Day!!!

warmed up with Indian club swings..

*chins x 2 reps GTG'd throughout the workout...
1. press: 45x10, 60x8; 80x3 / 3
2a. TRX push-up: 3x7
2b. TRX row: 3x8
3a. db curls: 3x8-12
3b. pushdown: 3x12-15
3c. laterals: 3x12
4. 2-arm kb swing: 24kg x 15
5. 1-arm kb swing: 20kg x 10/8/6/4/2
6. 2-arm kb swing: 24kg x 15

Done! First full-week back, feeling good. Light soreness but I've been recovering exceptionally well. BW is stable at 175 lbs. since the week of juice cleansing and I've eaten pretty big these past couple of days. That's a solid 8-10 lb. drop from my pre-cleanse weight. Maybe I was just full of crap like my wife says! Ha!!

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Nov 07, 2013 8:17 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Catching up on training this week, plus an injury...

Monday, 11/4/13
*chins: 2 reps GTG'd throughout the workout
1. kettlebell jerk: 16kg x 24/2:00; 16kg x 20/1:30; 16kg x 17/1:00
2. squat: 130x5, 150x5, 170x5
3a. pulldown abs: 3x15
3b. GHR: 3x5

Tuesday, 11/5/13
Ok, so I felt a big lateral shift in my back yesterday when I was doing my kettlebell warm ups cleaning a pair of 20kgs, no pain yesterday, but my back was spasm'd like a MOFO today! GRRRRRRRR.... So I just did an easy'ish upper workout.
*chins x 2 reps GTG'd throughout the training session
1. bench press: 100x5, 115x5, 130x5
2a. incline bench: 3x8
2b. pulldown: 3x10
3a. pushdown: 3x15
3b. curl: 3x10
3c. laterals: 3x10

Thursday, 11/7/13
1. 2-arm kb swing: 3x10
2. rack deadlift: barx5, 95x5, 115x5, 135x5, 155x5
3a. chins: 3x6
3b. reverse hypers: 3x10
4. McGill's Big-3 core exercises - curl up, side bridge, bird dogs
*Back felt ok, just wanted to do a light back workout to test it. Holding off on the kettlebell sport stuff still.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Nov 08, 2013 4:24 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Friday, 11/8/13

warmed up with Indian club swinging then...

*chins x 2 reps GTG'd throughout the training sessions
1. press: barx10, 55x8, 65x6, 75x5 / 2
2a. close grip bench press: 95x8 / 3
2b. seated row: 90x12 / 3
3a. barbell extension: 3x15
3b. barbell curl: 3x10-12
3c. laterals: 3x10-12

Done, and back is feeling about up to 90-95% so it's getting there. Still pretty sore when I get out of bed in the morning, but after I shower and get moving some it loosens up.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Nov 12, 2013 11:10 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Monday, 11/11/13
1. squat: 150x5, 170x3, 190x1; 115x8 / 2
2a. leg extensions on my reverse hypers: 3x10
2b. GHR: 3x10
2c. calves (3-different positions): 3x10ea.
3a. ab bench weighted: 3x15-20
3b. ball twist crunch: 3x6-8
3c. neck harness: 3x10
4. kettlebell swings: a bunch...

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Nov 14, 2013 10:33 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Tuesday, 11/12/13
*chins - 4 different grips x 1 ea. supersetted with bench presses.
bench press: 115x5, 130x3, 145x1; 95x19 / 2
incline bench press: 3x8
seated row: 3x12
pushdown: 4x10-12
db curls: 4x8
laterals: 4x8
shrugs: 3x15
abs - jackknife crunch & reverse sit-up: 3x10 ea.

Done!

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Nov 14, 2013 5:30 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Here's a blog on why I prefer to train in solitude...

http://extreme-fitness.org/1/post/2013/ ... rtant.html

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Nov 14, 2013 6:48 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Thursday, 11/14/13

warmed-up with kettlebell swings and jumping rope...

deadlift: 190x5, 215x3, 240x1
RDL: 135x8 / 2
barbell row: 135x8 / 4
kettlebell snatch: 16kg x 10/8/6/4/2
ab bench weighted: 3x20
neck harness: 3x10

DONE.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Mon Nov 18, 2013 6:29 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Monday, 11/18/13 -- deloading this week (just the main lifts)

*chins x 40 reps
1. squat: 120x5, 140x5, 160x5
2. deadlift w/chains: 135x5 / 5 sets
3. military press: 65x8 / 3 sets
4a. lateral raise: 3x10
4b. bent over lateral raise: 3x8
5a. GHR: 3x8
5b. GHR sit-up: 3x8
6a. calf raise (1-leg / 2-leg): 15/15,12/12,10/10
6b. shrug: 115x15,12,10

Done. I'm trying to increase my volume so I'm pushing up the lower body days to lower + shoulders & yoke, so I get every body-part a solid 2x per week.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Nov 19, 2013 9:36 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Tuesday, 11/19/13

1. bench press: 90x5, 105x5, 120x5
2a. incline bench: 85x10 / 5 sets
2b. lat pulldown: 100x10 / 5 sets
3a. db fly: 20x12 / 3 sets
3b. seated row: 80x15,12,15 / 3 sets
4a. push-down: 50x10 / 5 sets
4b. db curls: 20x10 / 5
5a. neck harness: 3x12
5b. med ball abs 3 drills x 10, 10, 15

Gettin' the pump in.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Wed Nov 20, 2013 3:37 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1273
Location: wales
alright mate, are your weights in kilos? if so thats a monster bench :D

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Nov 21, 2013 10:43 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Haha HELL no! I live in the US - it's pounds brother! All my lifts are weak as hell since my powerlifting days! I'm mainly training for health now man. balancing things out.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Nov 21, 2013 11:00 am 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1273
Location: wales
ah i see, i was just checking cuz i saw some kilos in other places in your journal :D i used to lift alot more also, but like yourself just train for health now and enjoyment also.........good luck mate :D

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Nov 21, 2013 12:57 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Yeah my kettlebell weights are international so they are in kilos. If I list weights in kilos I try to put a "kg" after. Weights that are just numbers generally in lbs. Thanks man!!

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Sat Nov 23, 2013 10:34 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
The rest of this week's deload...

Wednesday, 11/20/13 - recovery session

-warmed up with Indian club swinging
-about 8-10 minutes of kettlebell circuit training with a 12kg bell, I used a variety of exercises done for about 8-10 reps each and didn't set the bell down or stop, presses, snatches, clean & presses, 1-arm rows, squat, 1-arm swing, curls, triceps extensions, 2-arm swings, figure-8s, halos, around the body's.
-finished with Indian club swinging

Thursday, 11/21/13 - still deloading...
*did 3 reps of chins with every set of deads and squats
deadlift: 155x5, 175x5, 200x5
squat: 120+chains x 5 / 5 sets
db shoulder press: 30x10, 25x12, 20x15
lateral raise: 15x6, 10x10 / 2 sets
bent over lateral raise: 15x6, 10x10 / 2 sets
45 degree back raise: 3x10
ab bench curls: 35x20 / 3 sets
calf raise: 3 sets of 1 and 2 leg
shrugs: 3x10-15

Friday, 11/22/13
close grip bench press: 90+chains x 8 / 5 sets
bent over barbell row: 95x10 / 5 sets
incline dumbbell bench press: 3x12
lat pulldown: 3x12
bb extensions: 5x10
bb curls: 5x8
neck harness: 3x12
abs on swiss ball: 3 sets

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Mon Dec 16, 2013 3:56 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Been training consistently 4x week similar to the past logs. Started more KB work today.

Monday, 12/16/13
1. squat: 135x3, 150x3, 170x10
2. long cycle: 12kg x 18/2:00, 16kg x 16/2:00, 20kg x 12/2:00
3. 1-arm jerk: 24kg x 5+5, 3+3, 1+1
4a. GHR: 3x8
4b. GHR sit-up: 3x10
5. 2-arm KB swing: 48kg x 10, 44kg x 10, 40kg x 10, 36kgx10, 32kg x 10
*GTG’d full ROM dead-hang pull-ups x 2 reps throughout the workout...

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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