Jeffrw Posted March 26, 2009 Share Posted March 26, 2009 5:30 a.m. joint mobility drills warmup A1: 70lb kettlebell Military Press 3x5 L/RA2: 55lb kettlebell stand on one leg one arm row 3x6 L/R one set of A1, rest one minute, one set of A2, rest one minute, repeat. B: 70lb kettlebell swings, tabata (8x20:10 work to rest) pwo shake:soy protein isolatehemp protein powderstrawberries, blueberries, banana1 tsp cinnamon3 tbsp sugar Link to comment Share on other sites More sharing options...
MaryStella Posted March 26, 2009 Share Posted March 26, 2009 Love the tabatas they always kill me. Nice work. Link to comment Share on other sites More sharing options...
Jeffrw Posted March 29, 2009 Author Share Posted March 29, 2009 http://i115.photobucket.com/albums/n288/leftjeff/IMG_1264-1.jpg Link to comment Share on other sites More sharing options...
Jeffrw Posted March 31, 2009 Author Share Posted March 31, 2009 a1: double KB Military Press, 55lb, 1x6, 2x7, 2x7a2: bent over alternating KB rows, 62lb, 3x6 one set of A1, rest one minute, one set of A2, rest one minute, repeat. b1: weighted dips, +35, 3x5b2: barbell curls, 75lb, 3x5 one set of b1, rest one minute, one set of b2, rest one minute, repeat. 800mx4 @ 7:00min/mi pace. Link to comment Share on other sites More sharing options...
Jeffrw Posted April 2, 2009 Author Share Posted April 2, 2009 a1: Double KB Military Press, 55lb, 3x8a2: Double KB Bent Over Row, 55lb, 3x8 b1: Weighted Dips, +25, 3x6b2: Trap Bar Deadlifts, 205x5, 255x5, 275x5 c: ab wheel rollouts it's been forever since doing deadlifts, let alone trap bar deads. On saturday, I'll up the poundage on them and probably go to a heavier 3x3 once I regain my comfort level with them. I went down on weighted dips, I felt like I was getting sloppy on the +35 when I got further along in the workout. So I am going to concentrate on +25 and work up to a nice solid "easy" 8-10 reps before starting over at +35. This is a great workout and I felt like a million bucks afterwards. Post-workout shake:1c Yogurt2 scoop Soy Protein Isolate (20g protein)3 tbsp Hemp Protein Powder (10g protein)1tsp cinnamonsugarbanana, strawberries and blueberries. Link to comment Share on other sites More sharing options...
Jeffrw Posted April 4, 2009 Author Share Posted April 4, 2009 a1: Single arm KB military Press, 70lb, 3x6a2: Snatch grip Deadlifts, 225, 3x4 b1: pistols, 3x3b2: barbell curls, 95lbs, 3x5b3: ring dips, 3x3 Link to comment Share on other sites More sharing options...
Jeffrw Posted April 9, 2009 Author Share Posted April 9, 2009 April 07 2009 @home this morning with a pair Kb's. a1: Double 55lb KB Clean and Military Press, 3x7a2: 55lb KB Snatch 3x10 L/R b1: 55lb KB SIngle Leg Deadlift, 3x5b2: Double 55lb Kb Swings (outside the legs), 3x10 Link to comment Share on other sites More sharing options...
Jeffrw Posted April 9, 2009 Author Share Posted April 9, 2009 April 09 2009 a1: 70lb KB C+P, 2x5a2: 225lb Snatch Grip DL, 2x3a3: 75lb Barbell Curl, 2x8a4: Hanging Leg Raise, 2x4 b1:70lb KB Military Press, 2x5b2: 185lb SGDL, 2x10 Link to comment Share on other sites More sharing options...
Jeffrw Posted April 10, 2009 Author Share Posted April 10, 2009 a1: Double Kettlebell Military Press, 55lb, 2x7,1x6a2: Kettlbell Renegade Rows, 55lb, 3x7 b1: Pistols, 3x3b2: Kettlebell Single Leg Deadlift, 55lb, 3x5 c: Double Kettlebell Jump Shrugs, 3x10 d: hanging leg raises, 2x5 pwo:6 dates hemp protein powder and stevia in filtered water. Link to comment Share on other sites More sharing options...
Jeffrw Posted April 13, 2009 Author Share Posted April 13, 2009 a1: weighted dips, +35 3x5a2: pullups, 3x5 b1: Trap bar deadlifts, 205x5, 255x5, 275x3, 295x3, 295x3 c1: Hanging leg raises, 2x5 I'm gonna try doing "exercise breaks", which I got from Mike Mahler. It's basically GTG. I'll do double KB Presses, on the hour throughout the day, probably only 4 reps. So I'll wind up doing something like 8-10 sets of 4. I'm also gonna try running later. Post-Workout:Raisins and dates shake:filtered waterhemp proteinblueberriesbananastrawberriessteviaspirulinacinnamonglutamine Link to comment Share on other sites More sharing options...
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