Deadlifts!

I didn't get a PR today in deadlifts, but they were still good.  This is more than I've lifted in a long time.  I was getting annoyed with the complex and was going to shorten the number of sets for that and the rest of the workout, but my son came down during the 3rd round and somehow that encouraged me to complete the workout as planned.

Fine Tune B5
1:25
Foam rolling and 5 min rope skipping
Swiss Ball Crunch - 2x10/10# (slow!)
Complex - High Pull, Front Squat with Push Press, Back Squat 4/8x45#
Deadlift - 5/155#, 2x5/160#, 5/165#
Dumbell Rotational Overhead Press - 5/20#, 3x5/25#
Single-Leg Squat - 4x5 to 6 risers
Bent-Over Row - 5/65#, 3x5/75#

Three workouts to report

While travelling on business, I did get two workouts in:

Tuesday
Warm up - 2 rounds of (10x wall squats, 10x halos, 10x pumps)
Workout - TGUs for 5 minutes, alternating sides, did 4 left and 3 right with 20# KB
After - laps in the hotel pool

Wednesday
Warm up - 2 rounds of (10x wall squats, 10x halos, 10x pumps)
Workout - 12minutes (7 sets) of 20 swings (~30seconds) using the 16kg kettlebell with 1 minute of active rest in between
Active rest betwen KB swings - 1.5 rounds of 4 exercises for 1 minute each: jumping jacks, mountain climbers, squat thrust with pushup, high knees

Today was another high-rep squat workout. I still dislike high-rep workouts, but I made it through. The one good thing about it is that it's relatively shorter than the ones with more sets. I couldn't stand the thought of the same warm-up again, so I skipped rope for 4 minutes instead.

Fine Tune A5
~1:03
Foam rolling and 4 minutes of rope skipping
Plank with Alternate Arm Reach - 2x10
Complex (Deadlift, High Pull, Push Press, Reverse Lunge) - 4x8/45#
Bulgarian Split Deadlift - 2x15ea/15#ea
Single-Arm Dumbbell Chest Press on Swiss Ball -2x15ea/25#
Back Squat - 2x15/60#
Chinup - 2x10/JG

Split up

I got up later than normal today.  I had to cut the first part of my workout short, so I could help get the kiddos ready for school.  I'll be travelling starting in a couple hours, so I wanted to finish the workout.  Hours in the car go better if I've had movement in the morning!  The order of my exercises weren't normal, but I got them all in!  I did sub a couple minutes of jump rope for the regular FBB warm up, in the interest of time and my sanity.  (I'm soooo tired of that warm up!!)  I have a new jump rope.  I don't know why it took me this long to cough up the $5 for it.  It is sooooo much easier to jump with this cable rope as opposed to the other rope jump rope.  (Ha!)  The only problem is that it HURTS when it hits my feet!  I'm going to have to leave some shoes downstairs to wear when using the jump rope.
Less than two weeks and I'll be on to my next program!  (4 workouts left)
Fine Tune B4
1:10
Foam rolling and rope skipping
Swiss Ball Crunch - 2x10/10# (slow!)
Complex - High Pull, Front Squat with Push Press, Back Squat 4/8x45#
Deadlift - 10/145#, 10/150#, 10/155#
Dumbell Rotational Overhead Press - 3x10/15#
Single-Leg Squat - 3x10 to bench
Bent-Over Row - 3x10/70#

Squat PR!

Today marks the halfway point in this FBB phase.  I wasn't super excited about the length of the workout, but I did like the low reps during the second half.  I managed to pull out a PR for back squats and probably could have gone up a bit more.

For the chinups, I used the JG and tried to put minimal weight on my legs and even pull myself off the floor.  Toward the end of the sets, I wouldn't get my legs lifted much.  They still feel very effective.

Fine Tune A4
~1:30
Foam rolling and warm up
Plank with Alternate Arm Reach - 2x10
Complex (Deadlift, High Pull, Push Press, Reverse Lunge) - 4x8/45#
Bulgarian Split Deadlift - 5ea/20#ea, 3x5ea/25#ea
Single-Arm Dumbbell Chest Press on Swiss Ball -5ea/35#, 5ea/36.25#, 5ea/37.5#
Back Squat - 5/75#, 5/80#, 5/85#, 5/90#
Chinup - 4x6/JG with feet out front on floor, lifting up the first few reps

Swinging some more kettlebells!

I meant to lift this morning, but I misread my logs and did the next KB workout instead. That's ok, because I didn't have enough time to lift. Tomorrow I will have more time. I just realized I way overstated what I did last time I did swings. By 2x! I'll correct that to 12 sets. This time, I actually held to the 12 mintues for swings. I also increased to my 16kg kettlebell. My heart rate kept getting up to the 170s during the swings. Good work out!


Warm up - 1/2 FBB warm up, 2 rounds of (10x wall squats, 10x halos, 10x pumps)
Workout - 12minutes (6 sets) of 20 swings (~30seconds) using the 16kg kettlebell with 1 minute of active rest in between, then 5 minutes of skipping rope
Active rest betwen KB swings - 1.5 rounds of 4 exercises for 1 minute each: jumping jacks, mountain climbers, squat thrust with pushup, rope skipping

During the active rests and rope skipping, I kept feeling like I was in aerobics class. I had Lady Gaga playing and the beat was so strong, it was impossible not to keep with it!