Scott's training log and occasional insights...

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Crystal
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Re: Scott's training log and occasional insights...

#196 Postby Crystal » Tue Dec 16, 2014 5:35 pm

Training looks like it is going strong! Awesome :)

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C.O.
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Re: Scott's training log and occasional insights...

#197 Postby C.O. » Wed Dec 31, 2014 11:39 am

Happy New Year, thanks for your support and being active on the forum here!

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Scott Shetler
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Re: Scott's training log and occasional insights...

#198 Postby Scott Shetler » Fri Jan 02, 2015 6:56 pm

Thanks C.O.! Happy New Year to you!

Crystal - I've been out for the past over two weeks with a bad back injury. Grrrrrrrrr. Far from strong.... Might as well get some bikini bite and a junk sock and start bodybuilding....

Friday, 1/2/15 - long cycle & running
*today was the first day my back was feeling close to 100% in over 2 weeks, so this is my first session back to kettlebell sport training… Warmed up with reverse hypers and lat pulldowns and some light long cycle and lots of Tiger Balm.
long cycle: 16kg x 10 / 1:00 -- rest / 1:00 x 10 rounds→ NBL=100, volume=3,200kgs
running x 20:00
ball sit-ups: 3x20
Tons of stretching...

Tuesday, 12/30/14 - nothing really
a few light kettlebell exercises, nothing much though...

Monday, 12/29/14 - light strength training
squat - worked up to 185x1, 155x2 / 2 sets → back still hurts big time
bench press - worked up to 135x1, 115x5 / 2 sets
chin-ups x 20 reps
abs x 3 sets
*tried to do some kettlebell snatches got to 10 reps per arm but back was hurting to bad

Sunday, 12/28/14 - extra workout
1a. barbell extension: 45x10, 55x8, 65x6 / 2 sets
1b. barbell curls: 45x10, 55x8, 65x6 / 2 sets
2a. pushdowns: 50x12 / 3 sets
2b. dumbbell curls: 20x12 / 3 sets
3a. rope pushdowns: 40x12, 30x11
3b. cable curls: 40x8, 30x11
4a. lateral raise: 15x10 / 3 sets
4b. rear delt raises: 15x8 / 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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Scott Shetler
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Re: Scott's training log and occasional insights...

#199 Postby Scott Shetler » Sun Jan 04, 2015 3:15 pm

Sunday, 1/4/15 - long cycle
warm-ups: squat x 2/4/6/8/10, push-ups x 2/4/6/8/10, pull-ups x 1/2/3/4/5 - done in ladder order
long cycle: 24kg x 4/0:30, 20kg x 7/1:00, 16kg x 12/1:30; 24kg x 3/0:30, 20kg x 6/1:00, 16kg x 12/1:30; 24kg x 3/0:30, 20kg x 6/1:00, 16kg x 14/1:30 - NBL=67, volume=2,456kgs
overhead holds: 28kg x 20s ea., 15s. ea., 10s ea.
jumping squat: 95x25, 135x20, 185x15
reverse hypers: 3x10
ball sit-ups: 3x25
barbell wrist extension/flexion: 3x15ea.
running x 23:00
-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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Crystal
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Re: Scott's training log and occasional insights...

#200 Postby Crystal » Sun Jan 04, 2015 8:58 pm

Boo for injuries! :( Grrrr . . . And I thought you had a junk sock now? Didn't you get one for Christmas?? :)

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Scott Shetler
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Re: Scott's training log and occasional insights...

#201 Postby Scott Shetler » Mon Jan 05, 2015 4:11 pm

Yep - but it was Giacomo's personal one, like a toddler's footie sock... There's a reason powerlifters wear knee socks! OH YEAH I went there! :lachmal: :boxer: :lachmal: :boxer:

Monday, 1/5/15 - GPP
hard stretching and lots of Indian club swinging with the 2lb clubs…

cardio: 2-arm kettlebell swing x 25, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 20, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 15, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 10, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 5, jump rope x 50, bike x 4:00
-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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Scott Shetler
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Re: Scott's training log and occasional insights...

#202 Postby Scott Shetler » Tue Jan 06, 2015 5:53 pm

Tuesday, 1/6/15 - Long Cycle & Deadlift
warmed up with: 3 sets of reverse hypers and lat pulldowns
deadlift: 205x3, 225x3, 255x3
long cycle: 16kg x 5, 20kg x 5, 24kg x 4, 16kg x 6, 20kg x 5, 24kg x 5, 16kg x 6, 20kg x 5, 24kg x 5 → 30 seconds on / 30 seconds off x 9 sets - NBL=46, volume=1,816kgs
running x 20:00
ball sit-ups: 4x25
forearm and wrist exercises
-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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Scott Shetler
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Re: Scott's training log and occasional insights...

#203 Postby Scott Shetler » Thu Jan 08, 2015 7:02 pm

Thursday, 1/8/15 - Long Cycle
warmed up with 2-arm kettlebell swings, kettlebell presses, kettlebell snatches
long cycle: 12kg x 5, 16kg x 5, 20kg x 3
1-arm jerk: 24kg x 3+3, 28kg x 1+1
long cycle: 24kg x 12 / 2:00, 16kg x 22 / 3:00
jumping squats: 95x25 / 3 sets
kettlebell mil press: 16kg x 8+8, 7+7, 6+6
pulldown: 3x8
abs x 100 reps
-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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Scott Shetler
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Re: Scott's training log and occasional insights...

#204 Postby Scott Shetler » Tue Jan 13, 2015 3:50 pm

Tuesday, 1/13/15 - Long Cycle & Deadlift
long cycle: warm-ups - 12kgx5, 16kgx3, 20kgx2, 24kgx1: sprint sets - 24kgx9/1:00, 20kgx19/2:00, 16kgx32/3:00

speed deadlifts: 205+chains x 3 / 3 sets

pulldowns: 3x10
weighted abs: 3x25

running x 8:00 sprint intervals followed by a 6:00 cool down run

Monday, 1/12/15 - Cardio
running x 23:00

Sunday, 1/11/15 - Long Cycle
warmed up with reverse hypers and light long cycle sets…
long cycle: 16kgx8/1:00, 16kgx8/1:00, 20kgx6/1:00, 24kgx14/2:30, 16kgx25/3:30
abs x 100 reps
running x 22:00
-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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Re: Scott's training log and occasional insights...

#205 Postby Scott Shetler » Fri Jan 16, 2015 6:30 pm

Friday, 1/16/15 - Running
Running x 33:00

Thursday, 1/15/15 - Long Cycle
warmed up with 3 sets each of reverse hypers and lat pulldowns

long cycle: warm up sets - 12kg x 5, 16kg x 8, 16kg x 8, 20kg x 6, 24kg x 1; work sets - 24kg x 15 / 3:00 (5,5,5); 16kg x 28 / 4:00 (7,7,7,7)

squat / jumping squats: 95 x 5 / 15, 115 x 3 / 12, 135 x 1 / 10

lat pulldowns: 3x8
weighted abs: 3x15
-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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Scott Shetler
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Re: Scott's training log and occasional insights...

#206 Postby Scott Shetler » Tue Jan 20, 2015 3:43 pm

Tuesday, 1/20/15 - deadlift & long cycle
deadlift: worked up to 275x5, 315x3, 335x1, 365x1

long cycle sprint sets 30sec on / 30sec off: 24kgx4, 20kgx5, 16kgx6 / 3 circuits

bench press: 4x8-10
seated row: 4x12
weighted abs: 4x15

Monday, 1/19/15 - running day
running x 35:00

Sunday, 1/18/15 - Long Cycle
long cycle: 12kgx10/1:00, 16kgx9/1:00, 20kgx14/2:00, 24kgx12/2:00, 20kgx12/2:00, 16kgx20/2:00

jumping squat: 135x20 / 3 sets

pulldowns: 3x8-10
kettlebell press: 3x8-10

abs x 100 reps

running x 15:00
-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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Scott Shetler
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Re: Scott's training log and occasional insights...

#207 Postby Scott Shetler » Tue Jan 27, 2015 3:44 pm

Tuesday, 1/27/15 - long cycle & bench press deload
long cycle: 12kg x 12 / 1:00, 16kg x 10 / 1:00, 20kg x 4 / 0:30, 20kg x 36 / 6:00 (steady 6 RPMs)

bench press: barx5, 65x5, 95x3 / 3 sets
seated row: 120x8 / 5 sets

pushdowns: 2x12
reverse sit-up: 2x8

*pull-ups and heavy grippers GTG throughout the day

bike: 4:00 x 50%; 0:20 x 100% / 0:10 x 50% x 8 rounds; 4:00 x 50%

Monday, 1/26/15 - long cycle & squat deload
long cycle: 12kg x 10 / 1:00, 16kg x 8 / 1:00, 20kg x 6 / 1:00, 24kg x 3 / 0:30, 24kg x 15 / 3:00, 20kg x 12 / 2:00, 16kg x 24 / 2:00

squat: barx5, 95x3, 115x3, 130x3

GHR: 2x8
GHR sit-up: 2x8

bike x 20:00 intervals

*pull-ups and heavy grippers GTG throughout the day

Friday, 1/22/15 - GPP
3lb Indian club swinging
chin ups x 10reps
1-arm KB swing/2-arm KB swing - 12, 16, 20, 24kg x 5/5/5
kettlebell snatch: 16kg x 154 / 10:00 (77 reps each hand)
heavy grippers and Janda sit-ups x 3 rounds

Thursday, 1/22/15 - long cycle
long cycle: 12kg x 5, 16kg x 8/1:00, 20kg x 7/1:00, 24kg x 3 / 0:30, 24kg x 5 / 1:00, 24kg x 8 / 1:30, 24kg x 5 / 1:00, 24kg x 5 / 0:30, 16kg x 31 / 3:00

jumping squat: 135x20 / 3 sets

pulldown: 3x8
sit-ups: 3x20
-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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Scott Shetler
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Re: Scott's training log and occasional insights...

#208 Postby Scott Shetler » Thu Jan 29, 2015 5:22 pm

Thursday, 1/29/15 - deadlift deload
warmed up with reverse hypers, lat pulldowns, and RDLs

deadlift: 135x3, 155x3, 185x3
good morning: 95x5 / 2
barbell row: 95x5 / 2
reverse hyper: 2x8
3-way band abs: 2 sets
kettlebell snatch: 16kg x 24+24 / 3:00

*grippers and pull-ups - GTG throughout the day...
-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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Crystal
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Re: Scott's training log and occasional insights...

#209 Postby Crystal » Thu Feb 05, 2015 5:12 pm

Your deload days look suspiciously cardio ;) just kidding, looks fun though!

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Scott Shetler
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Re: Scott's training log and occasional insights...

#210 Postby Scott Shetler » Fri Feb 06, 2015 6:04 pm

It's totally cardio!

Friday, 2/6/15 - deadlift and long cycle technique stuff
long cycle: 16kg x 24 / 3:00

deadlift: 210x3, 240x3, 270x3, 295x3, 335x3
rack pull #4 pin: 365x3

pulldown: 3x8
reverse hyper: 3x10-12

hammer curls: 3x8
weighted abs: 3x15

Thursday, 2/5/15 - long cycle
long cycle: 16kg x 8 / 1:00, 20kg x 3 / 0:30, 24kg x 3 / 0:30, 24kg x 3 / 0:30; 24kg x 24 / 4:00, 16kg x 28 / 3:00

trail run x 20:00

Tuesday, 2/3/15 - long cycle and lower stuff
long cycle: 16kg x 8 / 1:00, 20kg x 3 / 0:30, 24kg x 3 / 0:30; 24kg x 18 / 3:00, 16kg x 24 / 3:00

squat: 155x3, 175x3, 200x3

sit-ups: 3x12

running x 12:00 intervals

Monday, 2/2/15 - long cycle and upper stuff
long cycle: 16kg x 10 / 1:00, 20kg x 4 / 0:30, 24kg x 3 / 0:30; 24kg x 20 / 5:00

bench press: 115x3, 130x3, 150x3, 95x12
row: 5x10

pushdown: 3x12
weighted abs: 3x15

Friday, 1/30/15 - long cycle
long cycle: 12kg x 10 / 1:00, 16kg x 8 / 1:00, 20kg x 3 / 0:30, 24kg x 3 / 0:30; 24kg x 15 / 3:00, 16kg x 20 / 2:00

Accessories: barbell press, pulldowns, weighted abs, and curls for some sets and reps
-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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