Tuesday, December 22, 2015

12/22/15 Workout - 250 Kettlebell Swings

  • Two-Arm Kettlebell Swing
    • 25 lb x 25 reps 
    • 25 lb x 25 reps 
    • 25 lb x 25 reps 
    • 25 lb x 25 reps 
    • 25 lb x 25 reps 
    • 25 lb x 25 reps 
    • 25 lb x 25 reps 
    • 25 lb x 25 reps 
    • 25 lb x 25 reps 
    • 25 lb x 25 reps 
  • Stair Machine
    • 12 minutes
  • Band Pull Aparts
    • 15 reps | 1/2-inch band 
    • 15 reps | 1/2-inch band 
    • 15 reps | 1/2-inch band
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Monday, December 21, 2015

Workouts 12/8/15 - 12/20/15


Dec 20, 2015

    Light Walking (secondary e.g. commute, on the job, etc)
        07:00:00 84
    Two-Arm Kettlebell Swing
        20 lb x 50 reps 56
        20 lb x 50 reps 56
        20 lb x 50 reps 56
        20 lb x 50 reps 56
        20 lb x 50 reps 56
    One-Arm Dumbbell Row
        50 lb x 10 reps 41
        50 lb x 10 reps 41
        50 lb x 10 reps 41
        50 lb x 10 reps 41
        50 lb x 10 reps 41
    Cable Hammer Curls - Rope Attachment
        35 lb x 10 reps 9
        35 lb x 10 reps 9
    Dumbbell Bicep Curl
        30 lb x 10 reps 28
        30 lb x 10 reps 28
    Cross Body Hammer Dumbbell Curl
        25 lb x 10 reps 18
        25 lb x 10 reps 18
    Alternate Incline Dumbbell Curl
        20 lb x 25 reps 21
        20 lb x 25 reps 21
        20 lb x 25 reps 21
        20 lb x 25 reps 21
        20 lb x 25 reps 21
        20 lb x 25 reps (PR) 21
    Concentration Curls
        25 lb x 25 reps 10
        25 lb x 25 reps 10
        25 lb x 25 reps 10
        25 lb x 25 reps 10
        25 lb x 25 reps 10
        25 lb x 25 reps (PR) 10

Dec 19, 2015

    Light Walking (secondary e.g. commute, on the job, etc)
        09:00:00 108
    Two-Arm Kettlebell Swing
        20 lb x 50 reps 56
        20 lb x 50 reps 56
        20 lb x 50 reps 56
        20 lb x 50 reps 56
        20 lb x 50 reps 56



Dec 17, 2015

    Stair Machine
        00:05:00 24
    Two-Arm Kettlebell Swing
        20 lb x 14 reps 33
        20 lb x 14 reps 33
        20 lb x 14 reps 33
        20 lb x 14 reps 33
        20 lb x 14 reps 33
        20 lb x 14 reps 33
        20 lb x 14 reps 33
        20 lb x 14 reps 33
    Two-Arm Kettlebell Swing
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
    Stair Machine
        00:06:00 29
    Light Walking (secondary e.g. commute, on the job, etc)
        03:00:00 36
    Alternate Incline Dumbbell Curl
        20 lb x 20 reps 20
        20 lb x 20 reps (PR) 20
    Concentration Curls
        20 lb x 20 reps 10
        20 lb x 20 reps 10
        20 lb x 20 reps 10
        20 lb x 20 reps 10
    Alternate Hammer Dumbbell Curl
        30 lb x 12 reps (PR) 19
    Standing Zottman Dumbbell Curls
        30 lb x 5 reps 21
        30 lb x 5 reps 21
    Dumbbell Bicep Curl
        30 lb x 10 reps 28
        30 lb x 10 reps 28
    Dumbbell Deadlift
        45 lb x 5 reps 48
        45 lb x 5 reps 48
        45 lb x 5 reps 48
        45 lb x 5 reps 48
        45 lb x 5 reps 48
        45 lb x 5 reps 48
        50 lb x 10 reps 61
        50 lb x 10 reps 61
        50 lb x 10 reps 61
        50 lb x 10 reps (PR) 61


Dec 16, 2015

    Two-Arm Kettlebell Swing
        20 lb x 12 reps 31
        20 lb x 12 reps 31
        20 lb x 12 reps 31
        20 lb x 12 reps 31
        20 lb x 12 reps 31
        20 lb x 12 reps 31
        20 lb x 12 reps 31
        20 lb x 12 reps 31
    Two-Arm Kettlebell Swing
        35 lb x 7 reps 30
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
        35 lb x 10 reps 33
    Band Pull Aparts
        15 reps | 1/2-inch band 9
        15 reps | 1/2-inch band 9
        15 reps | 1/2-inch band 9
    Wide-Grip Lat Pulldown
        50 lb x 10 reps 21
        50 lb x 10 reps 21
        50 lb x 10 reps 21
        50 lb x 10 reps 21


Dec 15, 2015

    Stair Machine
        00:08:00 39
    Two-Arm Kettlebell Swing
        45 lb x 10 reps 35
        45 lb x 10 reps 35
        45 lb x 10 reps 35
        45 lb x 5 reps 29
        45 lb x 5 reps 29
        45 lb x 5 reps 29
        45 lb x 5 reps 29
        45 lb x 5 reps 29
    Dumbbell Deadlift
        50 lb x 5 reps 52
        50 lb x 5 reps (PR) 52
    Stair Machine
        00:10:00 49
    Light Walking (secondary e.g. commute, on the job, etc)
        03:30:00 42


Dec 15, 2015

    One-Arm Kettlebell Clean
        25 lb x 10 reps 51
        25 lb x 10 reps (PR) 51
    Two-Arm Kettlebell Swing
        55 lb x 12 reps 40
        55 lb x 10 reps 38
        55 lb x 6 reps 33
        55 lb x 6 reps 33
        55 lb x 8 reps 36
        55 lb x 3 reps 24
        55 lb x 6 reps 33
        55 lb x 6 reps 33
    Barbell Bench Press
        45 lb x 12 reps 44
        65 lb x 12 reps 51
        85 lb x 12 reps 58
        85 lb x 12 reps 58
    Barbell Incline Bench Press
        85 lb x 12 reps 58
        65 lb x 12 reps 51

Dec 14, 2015

    Light Walking (secondary e.g. commute, on the job, etc)
        07:00:00 84


Dec 13, 2015

    Light Walking (secondary e.g. commute, on the job, etc)
        06:00:00 72
    Hammer Dumbbell Curl
        30 lb x 15 reps 20
        30 lb x 15 reps 20
    Dumbbell Bicep Curl
        30 lb x 10 reps 28
        30 lb x 10 reps 28
    Standing Zottman Dumbbell Curls
        30 lb x 5 reps 21
        30 lb x 5 reps 21
    Concentration Curls
        20 lb x 20 reps 10
        20 lb x 20 reps 10
        20 lb x 20 reps 10
        20 lb x 20 reps 10


Dec 12, 2015

    Walking (treadmill)
        00:06:00 | 0.1 mi 5
    Running (Intervals/Sprints)
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
    Standing Barbell Shoulder Press (OHP)
        45 lb x 10 reps 58
        45 lb x 10 reps 58
    Trap Bar Deadlift
        140 lb x 3 reps 48
        140 lb x 3 reps 48
        210 lb x 1 reps 52
        260 lb x 1 reps 73
    Barbell Deadlift
        135 lb x 3 reps 53
        135 lb x 3 reps 53
    Sumo Deadlift
        135 lb x 3 reps 53
        135 lb x 3 reps 53
    Romanian Deadlift
        135 lb x 3 reps 41
        135 lb x 3 reps 41
    Two-Arm Kettlebell Swing
        50 lb x 7 reps 33
        50 lb x 7 reps 33

Dec 10, 2015

    Stair Machine
        00:08:00 39
    Running (Intervals/Sprints)
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        Did 30 second walk and 30 seconds run. Did Band Pull Aparts while walking.
    Band Pull Aparts
        10 reps | 1-inch band 70
        10 reps | 1-inch band 70
        10 reps | 1-inch band 70
        10 reps | 1-inch band 70
        10 reps | 1-inch band 70
        10 reps | 1-inch band 70
        10 reps | 1-inch band 70
        10 reps | 1-inch band 70
        10 reps | 1-inch band 70
        10 reps | 1-inch band 70
    Standing Barbell Shoulder Press (OHP)
        45 lb x 20 reps 65
    Dumbbell Side Lateral Raise
        10 lb x 20 reps 37


Dec 10, 2015

    Light Walking (secondary e.g. commute, on the job, etc)
        03:30:00 42
    Barbell Deadlift
        135 lb x 5 reps 66
        135 lb x 5 reps 66
        135 lb x 5 reps 66
        135 lb x 5 reps 66
        135 lb x 5 reps 66
    One-Arm Dumbbell Row
        50 lb x 5 reps 35
        50 lb x 5 reps 35
        50 lb x 5 reps 35
        50 lb x 5 reps 35
        50 lb x 5 reps 35
        50 lb x 5 reps 35
        50 lb x 5 reps 35
        50 lb x 5 reps 35
        50 lb x 5 reps 35
        50 lb x 5 reps 35
    Foam Rolling
        00:05:00 9
    Flat Bench Cable Flyes
        30 lb x 30 reps 18
        30 lb x 30 reps 18
        30 lb x 30 reps 18

   
Dec 8, 2015

    Stair Machine
        00:07:00 34
    Running (Intervals/Sprints)
        00:00:30 | 45 yd | run 5
        00:00:30 | 45 yd | run 5
        00:00:30 | 45 yd | run 5
        00:00:30 | 45 yd | run 5
        00:00:30 | 45 yd | run 5
        00:00:30 | 45 yd | run 5
        00:00:30 | 45 yd | run 5
        00:00:30 | 45 yd | run 5
        00:00:30 | 45 yd | run 5
        00:00:30 | 45 yd | run 5
    Body Weight Squat
        12 reps 18
        12 reps 18
    Leg Extensions
        20 lb x 30 reps 11
        20 lb x 30 reps 11
        20 lb x 30 reps 11
        20 lb x 30 reps 11
        20 lb x 30 reps 11
        20 lb x 30 reps 11
        20 lb x 30 reps 11
        20 lb x 30 reps 11
        20 lb x 30 reps 11
        20 lb x 30 reps 11
    Standing Leg Curl
        10 lb x 10 reps 8
        10 lb x 10 reps 8
        10 lb x 10 reps (PR) 8
    Goblet Squat (dumbbell)
        45 lb x 12 reps 38
        45 lb x 12 reps 38
    Triceps Pushdown
        30 lb x 30 reps 11
        30 lb x 30 reps 11
    Hammer Dumbbell Curl
        30 lb x 30 reps 23
        30 lb x 30 reps 23
    Cable Rope Overhead Triceps Extension
        20 lb x 20 reps 10
        20 lb x 20 reps 10
        20 lb x 20 reps 10
        20 lb x 20 reps 10
    Dumbbell Bicep Curl
        30 lb x 10 reps 28
        30 lb x 10 reps 28
        30 lb x 10 reps 28
        30 lb x 10 reps 28
    Cable Tricep Kickback
        10 lb x 10 reps 8
        10 lb x 10 reps 8
        10 lb x 10 reps 8
        10 lb x 10 reps 8
    Standing Zottman Dumbbell Curls
        30 lb x 7 reps 23
        30 lb x 7 reps 23

Dec 8, 2015

    Walking (treadmill)
        00:05:00 | 0.1 mi 5
    Running (Intervals/Sprints)
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
        00:00:30 | 40 yd | run 5
    Barbell Bench Press
        45 lb x 3 reps 29
        65 lb x 3 reps 33
        85 lb x 3 reps 38
        105 lb x 3 reps 44
        105 lb x 3 reps 44
    Bent Over Barbell Row
        135 lb x 3 reps 29
        135 lb x 3 reps 29
        135 lb x 3 reps 29
        135 lb x 3 reps 29
        135 lb x 3 reps 29
    Flat Bench Cable Flyes
        35 lb x 30 reps 19
        35 lb x 30 reps 19
        35 lb x 30 reps 19
    Face Pull
        35 lb x 15 reps 19
        35 lb x 15 reps 19

 


Dec 7, 2015

    Light Walking (secondary e.g. commute, on the job, etc)
        07:00:00 84
    Hammer Dumbbell Curl
        30 lb x 10 reps 19
        30 lb x 10 reps 19
        30 lb x 10 reps 19
        30 lb x 10 reps 19
        30 lb x 10 reps 19
        30 lb x 10 reps 19
        30 lb x 10 reps

Stay strong!

#helpYOUgetGAINS





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Wednesday, December 16, 2015

My January 2016 Cardio and Strength Training Plan



My training in January will follow a cardio focused approach. The plan is 30 minutes cardio every morning and strength training at night.

Cardio: 10 minutes of 30 second walk/ 30 second sprints or 4 rounds of Tabata followed by 10-20 minutes of steady state. Or 250 kettle bell swings.

Strength Training: 
Monday: Chest/Back (bench and pulldown focused)
Tuesday: Legs (squats)
Wednesday: Shoulders/Arms (OHP focus)
Thursday: Back/Chest (rows and flyes)
Friday: Legs (deadlifts and deadlift variations)
Saturday: Rest
Sunday: Rest

See the below calendar for the sets and reps.




Stay strong!

#helpYOUgetGAINS








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Tuesday, December 15, 2015

Squat Variations to Make You Quadzilla



High Bar Back Squat

Low Bar Back Squat

Front-Squat

Split Squat

Goblet Squat

Box Squat

Overhead Squat

Zercher Squat

Pistol Squat

Barbell Hack Squat





 
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