I took a part of my workout from a friend today. I started off with TGUs that were broken down into the positions. 3x each position, but 3 windmills and waiter walks. It was a lot of time under the weight, so I kept the waiter walks short. Also, I could only do it with the 20# kettlebell. Tough! My right shoulder is feeling a bit wonky, so I feel like these will be really good for it.
Then, I wanted to work on my kettlebell swings, particularly the one-handed swings. The 1H swings are improving. My grip is getting better as well as my hip snap. Woot!!
16kg - 2H - 20, 20
12kg - 1H - 10R10L, 5R5L5R5L, 5R5L5R5L, 5R5L5R5L, 5x(2R2L)
16kg - 1H - 5R5L5R5L, 5R5L5R5L, 5x(2R2L)
16kg - 2H - 20, 20, 20
I've identified my next home gym purchase: fractional plates.
Friday, March 9, 2012
Thursday, March 8, 2012
Press that floor!
Today was a combo of my regular strength workout and a few things to complete quests on Fitocracy. LOL!
Foam rolling
Floor Press - 8x45#, 6x65#, 2x7x90#
Diamond push-up - 5x8
Palms Up Inverted Row - knees bent - 5x8
Planks (tight!) - 5x60s
1 jump up wide grip pull up
Foam rolling
Floor Press - 8x45#, 6x65#, 2x7x90#
Diamond push-up - 5x8
Palms Up Inverted Row - knees bent - 5x8
Planks (tight!) - 5x60s
1 jump up wide grip pull up
Tuesday, March 6, 2012
Done deloading
Last week was a deload week, so I didn't have much to post.
Yesterday, I did my grip-killing workout. Then, today, I made the mistake of doing a kettlebell swing workout. Yikes. Forearms are not happy. I had to switch to the lighter kettlebell just to finish.
Yesterday:
mobility and foam rolling
Barbell deadlift - 4x135#, 3x145#, 7x155#, 2x7x160# (misloaded the last set; thought I was putting on 165#, but forgot a 5# plate. Doh! Didn't notice the imbalance at all.)
Romanian deadlift - 5x7x135#
Hanging knee raise - 5x8
Today:
Lots of 2-handed and 1-handed swings thanks to Tracy Reifkind.
Yesterday, I did my grip-killing workout. Then, today, I made the mistake of doing a kettlebell swing workout. Yikes. Forearms are not happy. I had to switch to the lighter kettlebell just to finish.
Yesterday:
mobility and foam rolling
Barbell deadlift - 4x135#, 3x145#, 7x155#, 2x7x160# (misloaded the last set; thought I was putting on 165#, but forgot a 5# plate. Doh! Didn't notice the imbalance at all.)
Romanian deadlift - 5x7x135#
Hanging knee raise - 5x8
Today:
Lots of 2-handed and 1-handed swings thanks to Tracy Reifkind.
Sunday, February 26, 2012
Deload week
I got to the 4th week ok the Simple Strength 1 program from Beautiful Badass. This is a deload week where I am supposed to lower the weights. It went well. Having the video was nice. My form seems ok.
Mobility
Deadlift - 3x5x115#
RDL - 4x10x120#
Hanging knee raise - 4x10
Mobility
Deadlift - 3x5x115#
RDL - 4x10x120#
Hanging knee raise - 4x10
Saturday, February 25, 2012
Forearms on fire!
Great workout today. I made it up. My fore arms are burning! The getups were feeling great with the 12kg.
In the past, I've been challenged with the 20# bell.
I used the Tivo a lot today. I have it set to record me, then I can watch my form while I rest. I love it!
My daughter was with me during the workout. She wants a kettlebell now, one that is her size. She can lift the 20# bell, but not swing it. I might just get her one!
Foam rolling
Halos 5 per side 12kg
TGUs 20# 2R2L - 12kg RL - 2R2L - 2R2L
Pushups 6-8-6-6-7
Goblet squats - 16kg 5x10
2H swings 2x10 - 3x20
1H swings 12kg 2x[5R5L-4R4L-3R3L-2R2L-RLRLRL], 16kg 5R5L
2H swings 16kg 30-20-10
I used the Tivo a lot today. I have it set to record me, then I can watch my form while I rest. I love it!
My daughter was with me during the workout. She wants a kettlebell now, one that is her size. She can lift the 20# bell, but not swing it. I might just get her one!
Foam rolling
Halos 5 per side 12kg
TGUs 20# 2R2L - 12kg RL - 2R2L - 2R2L
Pushups 6-8-6-6-7
Goblet squats - 16kg 5x10
2H swings 2x10 - 3x20
1H swings 12kg 2x[5R5L-4R4L-3R3L-2R2L-RLRLRL], 16kg 5R5L
2H swings 16kg 30-20-10
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