My Diary

Lower Body Strength - 5/5/09

All exercises 2x8, except where noted.

A Squat - 2x5@165 - I worked out at the Y today, so I got to use a real honest to God power rack for a change. It was awesome. That said, I may need to drop back more on the weights to ensure fuller ROM.

B Hamstring Curl - 90 - New machine, new number.

C Leg Extension - 150, 155 - Again, new machine, new number.

D Turkish Getup - 16kg - This was a goal of mine for a while - to do my set with a 16kg kettlebell, and I finally did it today. Strangely enough the weak link in the chain today was the abdominals. My shoulders and legs were fine.

E "Superman" Back Extensions - 2x6@25 - I need to get used to their machine for this, but I managed some good sets.

F Hanging Leg Raise - 1x10@BW, 1x8@BW - About the same as last time.

G Woodchoppers - Plate 8, 9 - These felt good today - not sure if it's the new machine, but I liked how it felt.

Overall - Finding a groove again I think. Working out in the power rack was awesome, even if it did highlight the fact that I need more work on my squat than I'd care to admit. And of course, reaching the goal of doing TGUs with the kettlebell is just awesome. An excellent workout. I should add that most of the gear is in the basement of the Y, except for the kettlebells and the cable machine, which are on the 5th floor. Didn't take the elevator but I sure thought about it lol.
 
Upper Body Endurance - 5/7/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A BB Bench Press - 1x10@115, 1x8@115 - Happy to be doing actual barbell bench pressing, though I have a bit of a learning curve for it.

B Bent Over Row - 1x12@24kg. 1x10@24kg - While the Y has a power cage, it's too close to the wall to use for inverted rows. No problems with substituting the bent over rows, especially with kettlebells.

C DB Push Press - 1x12@20kg, 1x10@20kg - It was fun doing these with kettlebells, even if ROM wasn't what it should've been.

D Lat Pulldown - Plate 10 - Used a cable machine for this so the arms were independent of each other, and I knelt down instead of sat. Strangely enough I think I prefer this way.

E Diamond Pushups - BW - I only just made the last rep of the 2nd set, but I did it.

F Bicep Curl Supinated - 1x12@12kg, 1x8@12kg - Same as last time.

G Tricep Pulldown - 1x15@Plate 3, 1x15@Plate 4 - Again, finishing the left side was much harder than finishing the right. I think I'll keep the same configuration and see how I do next week.

H Bicep Curl Pronated - 8kg - These felt unusual with the kettlebells, but I got them done.

Overall - Fun times... Jazzed about getting to work with a real barbell bench press AND kettlebells. I'm actually looking forward to my workout tomorrow, which I usually don't.
 
Lower Body Endurance - 5/9/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 2x15@125 - My first real barbell deadlifts, and a PR to boot. Go me!

B Single Leg Straight Leg Deadlift - 8kg - Balance improved, but shaky getting started.

C Bulgarian Split Squat - 8kg - Since the Y doesn't have that machine that PF does, I subbed in the oldie but goodie, BSS. It took a while getting started unfortunately. I hope to work on form before increasing weights.

D V-ups 2x26 (AMRAP) - This adding one a week strategy is seeming to pay off - progress is slow, but consistent.

E DB Swings - 24kg - Swings with kettlebells are just awesome. Though I only did these to eye level as I wasn't confident enough to try for over my head. In time I will though.

F Side Plank - 2x60 sec each side - Since I didn't see myself managing the Y's extension gizmo without falling off, I decided to bring back another oldie but goodie - the side plank. These were tough, so I'm guessing I made the right call.

G Cable Twist - Plate 8 - I was tired by this point but still had enough mojo to get through this last exercise.

Overall - I'm not sure why but I felt more tired than I usually do during this workout. Could be the different exercises/different weight packaging, but still, some cool stuff this workout - real deadlifts, a PR and working with kettlebells. It's all good.
 
Lower Body Strength - 5/12/09

All exercises 2x8, except where noted. Kettlebells are used where kg are noted.

A Squat -1x8@105, 1x8@115 - Doing some squat Rx here, bringing down the weight to ensure fuller ROM. Felt good.

B Hamstring Curl - 90 - Two full sets here - yay!

C Leg Extension - 155, 160 - Getting better here too.

D Turkish Getup - 16kg - Again, abs were the weak point, especially on the left side.

E "Superman" Back Extensions - 25 - ROM/form is an issue here, still getting used to the machine/setup.

F Hanging Leg Raise - 1x10@BW, 1x9@BW - One more rep on the 2nd set.

G Woodchoppers - Plate 9 - While I could use the cable machine in the basement, my other cable exercises use the one up on the 5th floor. This being leg day I decided to make the stairs part of the workout.

Overall - A good workout today. Getting used to the new gear, and of course it's still awesome to do real squats. :)
 
Away Games

Upper Body Endurance - 5/14/09
Completed on the Universal machine at the Holiday Inn in Kansas City, Mo.

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Bench Press - Plate 6 - The grips were a bit wider than I'd like but I got it done.

B Bent Over Row - Plate 6 - A little improv with this one, using the cable this time.

C Press - Plate 6 -Another improvisation.

D Lat Pulldown - Plate 8 - There was actually a station for this one.

E Diamond Pushups - 1x15@BW 1x10@BW - I only just made the last rep of the 2nd set, but I did it.

F Bicep Curl Supinated - 1x15@Plate 5, 1x15@Plate 6 - Did with both hands at the same time.

G Tricep Pulldown - Plate 5 - Did this one using both hands together.

H Bicep Curl Pronated - 1x15@Plate 3, 1x15@Plate 4 - Again done with both hands together.

Overall - A good example of any port in a storm. Given all the eating and drinking I was going to do, I at least wanted to do SOMETHING fitness related, and I did.


Lower Body Endurance - 5/15/09
Done at 24 Fitness in Kansas City, MO.

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 1x15@65, 1x12@65 - I ended up using dumbbells for these but this is a PR as I've never used dbs higher than 60. :)

B Single Leg Straight Leg Deadlift - 40 - Used a fixed barbell for this one. Balance was a wobbly as ever.

C Bulgarian Split Squat - 2x10@25 - Probably should've backed off a little on the weight, but for the life of me I couldn't find a pair of 20lb dbs.

D V-ups 2x27 (AMRAP) - Added another here too.

E DB Swings - 55 - Reverted to the 55s here as there were no kettlebells.

F Side Plank - 2x60 sec each side - Tough as always, but not quite so tough as the first time.

G Cable Twist - 1x15@55, 1x15@70 - Did well on this last one but I think I could've done both sets at 70.

Overall - My second away game. Much better equipment selection at 24 Hr Fitness... If I was supposed to do this workout at the Holiday Inn I'm not sure I could've managed it.

GPP/Kickboxing Workout - 5/16/09
Completed at the Holiday Inn in Kansas City, MO.
Courtesy/Conducted by Coach Hale
30 Minutes
Punch/Kick Combinations
Lateral Running
Cross Legged Jumping Jacks
Floor Shuffles
Burpees

It wasn't pretty, but I was just happy to be standing at the end. But I did it!
 
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Upper Body Strength - 5/19/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x8@135, 1x8@145 - Used the barbell for the strength workout this time. Delighted that I used the big boy plates and added a nickel on the 2nd set.

B Seated Cable Row - 120 - Upgraded the first set from 105.

C Pike Press - 2x5@BW - I was surprised and quite lucky to get 5 reps on both sets.

D Assisted Pull-ups - Plate 16 - These were difficult due to the beer swole.

E Assisted Dips - Plate 16 - These seemed easier than the pull-ups - not sure why.

F Cable Curls - Plate 5 - Did well here. Might go up to Plate 6 next workout.

G Cable Tricep Pushdown - Plate 6 - Managed these but form got sketchy at the end of the 2nd set.

H Hammer Curls - 30 - Got 2 full sets here but should probably keep it at 30 next time as the last reps in each set weren't entirely good form.

Overall - Good stuff here - particularly delighted to use the big boy plates for the bench press, and surprised that the BW exercises went pretty well too. :)
 
Lower Body Strength - 5/20/09

All exercises 2x8, except where noted.

A Squat - 1x8@125, 1x8@135 - Using the Smith machine has left me in the rather unusual position of being able to bench press more than I can squat. The gap however is closing, as I was able to use the big boy plates for this exercise too.

B Single Leg Bridges - 1x8@BW, 1x8@10 - Some college students came into the weight room and used both the leg extension and leg curl machines when I needed them, so I substituted the single leg bridges for the curls. Definitely felt different that's for sure.

C Bulgarian Split Squat - 1x8@15, 1x8@15 - Another substitution, this time for the leg extension. I was doing these with 25's in KC - which leads me to believe that my ROM was very restricted then.

D Turkish Getup - 16kg - The last couple of reps in the first set on the left side were craptacular, but on the whole I think they went pretty well.

E "Superman" Back Extensions - 2x8@25 - Getting better with the machine here.

F Hanging Leg Raise - 1x10@BW, 1x8@BW - Same as last time.

G Woodchoppers - Plate 10 - A nice move up from Plate 8 and Plate 9 from last workout.

Overall - A good workout today, despite some crappy TGUs. Looking forward to seeing what I can do with my squats next week.
 
Upper Body Endurance - 5/22/09

All exercises 2x15, except where noted.

A BB Bench Press - 1x15@20kg, 1x14@20kg - Much as I wanted it, I just could not get that last rep on the second set.

B Bent Over Row (7th Hook)- 1x12@20kg, 1x10@20kg - Hmm, my log says 20kg but I could've sworn it was 24kg, but I'll go with the log.

C KB Push Press - 1x15@20kg, 1x9@20kg - Not bad considering the additional weight.

D Lat Pulldown - 1x15@Plate 11, 1x12@Plate 11 - Went to the next higher plate.

E Diamond Pushups - 1x15@BW, 1x13@BW - Holding on to being close to finishing set 2.

F Bicep Curl Supinated - 1x12@12kg, 1x6@12kg - Disappointing second set, but oh well.

G Tricep Pulldown - 1x15@Plate 4, 1x10@Plate 4 - Used Plate 4 for both sets.

H Bicep Curl Pronated - 8kg - A little less weight here and better form.

Overall - Happy to use all kettlebells where possible in the workout. Moving up slowly but surely too.
 
Lower Body Endurance - 5/23/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 2x15@135 - Deadlifting with big boy plates!

B Single Leg Straight Leg Deadlift - 20 - I'm not foolish enough to think that this will continue, but for whatever reason my balance was dialed in a lot more than it has been.

C Bulgarian Split Squat - BW - Dropped back here to get a fuller range of motion, and my quads definitely felt it.

D V-ups 2x28 (AMRAP) - Might try for 30 this week.

E DB Swings - 24kg - Eye level again, as I don't think I trust my grip enough to get the kb over my head. That said, I might try dumbbells again and move up to 60 (finally).

F KB Windmills - 8Kg - Saw someone else doing this at the gym in a previous workout so I thought I'd give them a try.

G Cable Twist - Plate 9 - Another Plate here.

Overall - Good workout and a good week of workouts - used big boy plates for bench presses (strength), squats (strength) and deadlifts (endurance), so this coming week I hope to use the 45lb plates for all sets of the aforementioned exercises.
 
Upper Body Strength - 5/26/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x6@145, 1x5@145 - Not a bad go here. If I was in a surplus I think I'd've gotten both sets of 8.

B Seated Cable Row - 1x8@120, 1x6@135 - Upgraded the second set to 135.

C Pike Press - 1x8@BW, 1x5@BW - Better form on the second set.

D Assisted Pull-ups - 1x8@Plate 16, 1x5@Plate 16 - This is the exercise that suffers most from the beer swole.

E Assisted Dips - Plate 16 - Again, easier than the pullups.

F Cable Curls - 1x8@Plate 6, 1x5@Plate 6 - Plate 6 is on - good training weight here.

G Cable Tricep Pushdown - 2x5@Plate 7 - I'll see how I do with these next week - if they're as difficult I may back off to Plate 6 and do a few more reps.

H Hammer Curls - 30 - A little better form here, but not good enough to advance.

Overall - Doing ok, especially considering that this workout was done with a deficit the previous day.
 
Upper Body Endurance - 5/29/09

All exercises 2x15, except where noted.

A BB Bench Press - 20kg - Got two full sets here.

B Bent Over Row - 1x13@20kg, 1x10@20kg - Yup, it was 20kg.

C KB Push Press - 1x12@20kg, 1x9@20kg - Did a few less on the first set, but I don't think I was as fooded up as my previous workout.

D Lat Pulldown - 1x15@105, 1x12@105 - Different machine, so different weight listed, but same reps from last week.

E Diamond Pushups - BW - Two full sets, but only just barely. I'm sure any onlookers would say that I need to get down more, but for now, this is what I got.

F Bicep Curl Supinated - 1x12@12kg, 1x6@12kg - Same as last week.

G Tricep Pulldown - 1x15@Plate 4, 1x10@Plate 4 - Again, same as last week.

H Bicep Curl Pronated - 1x15@8kg, 1x8@8kg - Better form but less reps. I can live with it.

Overall - Kind of the same as last week, though I was able to nail the bench press this time. Also, it occurred to me that I was using the 20kg kettlebell for the larger exercises in the workout, not the 16kg, so that made me happy.
 
Lower Body Strength - 5/27/09

All exercises 2x8, except where noted.

A Squat - 1x8@135, 1x8@145 - Graduated to big boy plates for both sets of the squats. Feeling better about the exercise too, as I'm not nearly as wobbly as I once was. I really think it's the stabilizers kicking in (that weren't being trained by the Smith machine).

B Lying Hamstring Curls - 95 - Good training weight here - I will probably try to go to 100 next time.

C Leg Extension - 1x8@160, 1x8@165 - These felt pretty strong too.

D Turkish Getup - 16kg - Arm fail on the very last rep of the 2nd set on the left side. Otherwise these went well.

E "Superman" Back Extensions - 2x8@30 - Using a dumbbell is far move convenient here than a plate. Need to concentrate on keeping my arms out.

F Hanging Leg Raise - 1x10@BW, 1x8@BW - Same as last time. Not sure why I can't get more of these in subsequent workouts.

G Woodchoppers - Plate 11 - Up from 10 last time. Good gains.

Overall - I'm happy with today's workout - the leg exercises in particular were a nice surprise, especially the squats. Despite the fail on the TGU, they went better than usual as well. A good day indeed.
 
Lower Body Endurance - 5/30/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 1x15@145 1x10@145 - Moved up to a good training weight here. Looking forward to completing the second set.

B Single Leg Straight Leg Deadlift - 20 - Seems like last week's performance wasn't entirely a fluke. Balance was pretty good.

C Bulgarian Split Squat - BW - Need to get balance back for these too.

D V-ups 2x30 (AMRAP) - Hit 30!

E DB Swings - 24kg - Trying to concentrate on really using the midsection to get the kettlebell up.

F Side Plank - 2x60sec each side - God I hate these, but that's probably a good reason to do them.

G Cable Twist - Plate 10 - Another plate up this week.

Overall - Doing pretty well here - moved up in weight for some exercises (e.g., deadlifts) and got more ROM in others (Bulgarian Split Squat). Balance continues to be an issue, but I'm hoping a smaller and smaller one as time goes on.
 
Upper Body Strength - 6/1/09

All exercises are 2x8, except where noted.

A BB Bench Press - 145 - Nailed 8 on both sets, with good touches too. YAY!

B Seated Cable Row - 55 - Substituted db bent over rows as the cable machine was in use.

C Pike Press - BW - But I need better form.

D Assisted Pull-ups - 16 - These felt a lot better than they have in a long time - with the recession of the beer swole, it's not surprising.

E Assisted Dips - Plate 16 - Still easier than D, so I might go to 15 next time.

F Cable Curls - 1x8@Plate 6, 1x6@Plate 6 - +1 rep in set 2.

G Cable Tricep Pushdown - 2x6@Plate 7 - +1 rep in both sets.

H Hammer Curls - 30 - Easier than last week, but still not easy enough to advance.

Overall - Awesome workout - particularly stoked about hitting full sets for the 145 on the bench press. The pull-ups felt better than they have in a long time, so I'm hoping that continues too. Nice way to start June.
 
Lower Body Strength - 6/2/09

All exercises 2x8, except where noted.

A Squat - 1x8@145, 1x8@155 - Well, this is the first week my squat's higher than my bench press - I guess the stabilizers are kicking in because I felt much more stable today. (I did 2x8@145 on the bench press this week.)

B Lying Hamstring Curls - 100 - Picked up the 100 - good times.

C Leg Extension - 1x8@165, 1x8@170 - Good perfomance here - I might go for 170 or 175 both sets next week.

D Turkish Getup - 1x8@Plate 15, 1x8@Plate 18 - Substituted Cable Abdominal Crunches just to see what they were like.

E "Superman" Back Extensions - 1x5@35, 1x8@35 - Not sure what happened on set one - had a tweak on the right side of my lower back so I put the weight down. Second set went fine.

F Hanging Leg Raise - 1x10@BW, 1x9@BW - This is puzzling to me how I usually end up with the same numbers here week after week.

G Woodchoppers - Plate 12 - +1 Plate from last time.

Overall - The great workouts continue, as I made strength gains in nearly all exercises - particularly happy though about the squats. :)
 
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Upper Body Endurance - 6/4/09

All exercises 2x15, except where noted.

A KB Bench Press - 20kg - Two full, more secure sets this time.

B Bent Over Row - 1x15@20kg, 1x10@20kg - A little improvement here.

C KB Push Press - 1x15@20kg, 1x14@20kg - There's a guy at the Y that uses the KBs as much as I do - he happened to be in the workout room, and must've noticed the awful cleans I was doing to try to get the weights into position - so he suggested doing snatches instead. I would like to work both exercises into my program but since they both mainly work hamstrings, and the single leg RDL I've been doing is finally starting to get better, I'm not sure how to fit them in. Any suggestions appreciated.

D Lat Pulldown - Plate 11 - I really like doing these kneeling as opposed to sitting. Feels more stable that way.

E Diamond Pushups - 1x15@BW, 1x14@BW - If I could list decimal points for reps, that second set would be 1x14.75@BW,as I was soooo close, but I could not lock it out.

F Bicep Curl Supinated - 1x10@12kg, 1x6@12kg - A little less than last week, but I think I had fuller ROM.

G Tricep Pulldown - 1x15@Plate 4, 1x12@Plate 4 - +2 reps on set 2.

H Bicep Curl Pronated - 1x15@8kg, 1x10@8kg - Like G, +2 reps on set 2.

Overall - Another good workout, in a week of good workouts so far (not saying anymore so I don't jinx tomorrow's fun). Still a bit clunky with getting kbs into position for the bench press and the push press, but it's something I hope to work on.
 
Moving those clunky KBs in itself, just to get ready for the lift is a great workout altogether, great work you are doing!

What about doing lighter sets of RDL after your snatches and push-press. That’s just to keep your form with them and polish off those hammys for the day. Every two weeks or so, whatever works for you, throw in some heavy RDL to keep the power up.

Just a thought. Keep up the great work.
 
Upper Body Strength - 6/8/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x8@145, 1x7@145 - Not getting the last rep here was more psychological than anything. Will try again next week.

B Seated Cable Row - 1x6@135, 1x8@135 - Did better on set 2 - maybe because I was warmed up better on it?

C Pike Press - 1x8@BW, 1x6@BW - I still think form is lacking here.

D Assisted Pull-ups - 1x8@Plate 16, 1x6@Plate 16 - Not as bad as I'd've expected with the beer swole.

E Assisted Dips - Plate 16 - Did these with a wider grip.

F Cable Curls - 1x8@Plate 6, 1x5@Plate 6 - About the same as last time.

G Cable Tricep Pushdown - Plate 7 - Better here but should probably keep it at Plate 7 next week.

H Hammer Curls - 1x8@30, 1x6@30 - Not happening here this week.

Overall - My mind just wasn't in the right place for this workout. Hopefully things will be better tomorrow.
 
Lower Body Endurance - 6/6/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 1x15@145 1x12@145 - Increase in reps (+2) in second set.

B Single Leg Straight Leg Deadlift - 25 - Not sure where the 20lb dumbbells went, but did well enough with the 25s.

C Bulgarian Split Squat - BW - Again, balance is still an issue.

D V-ups 2x31 (AMRAP) - 31 now.

E DB Swings - 24kg - Again forcing more ab and less arm here.

F High Windmills - 8kg - ROM was crap, but I had to get a move on to get out of the gym.

G Cable Twist - Plate 11 - +1 plate this week.

Overall - A good workout here, especially since this is my least favorite of the four workouts I do.
 
JohnnySolo said:
Moving those clunky KBs in itself, just to get ready for the lift is a great workout altogether, great work you are doing!

What about doing lighter sets of RDL after your snatches and push-press. That’s just to keep your form with them and polish off those hammys for the day. Every two weeks or so, whatever works for you, throw in some heavy RDL to keep the power up.

Just a thought. Keep up the great work.
Click to expand...

Thanks for the suggestion - still trying to figure out how to manage the inclusion of the snatch and clean in the workout.
 
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