Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Feb 26, 2020 23:29:25 GMT
1a) Feet Elevated Ring Push-ups 3 sets of 8 reps 1b) Chin-ups 3 sets of 8 reps 2a) Side Laterals 15,20,20 lbs 3 sets of 8 reps 2b) Scott Press 25 lbs 3 sets of 8 reps 3a) DB Tricep Curls(lying triceps extension knuckles up) 15,20,25 lbs 3 sets of 8 reps 3b) DB Drag Curl 20,25,30 lbs 3 sets of 8 reps 20:20, Avg 99, Max 124, Calories 124
Finisher:
Burpees 10 reps of 10 sets for 50 reps, 5 minutes and 35 seconds, Avg 135, Max 144, Calories 63
Notes: I'm really liking the Ring Push-ups. For the chin-ups, I've been concentrating on keeping the chest high and not worrying about getting the chin over the bar. I'm more concerned with feeling the muscles work than the number of reps. I always wanted to work up to sternum pull-ups in the past which may not be a reasonable goal right now. Because of Stormshadow I saw a video why to keep the chest up when doing back work. If anyone is interested in seeing it let me know.
The shoulder stuff is more rehab stuff. Giving the shoulders a break from pressing for a while. I was planning on doing the burpees with intervals but my time for getting ready for work was running late. I just went by feel. I was trying to stay away from cardio a little bit to try to control my appetite. I would like to lose about 5-6 pounds before the Spring, so that is a goal for me right now. Besides, my 16 lb sledgehammer has been in my hands for a couple of weeks straight. Don't know if that's considered cardio to some but it sure gets the heart rate up all day.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 1, 2020 14:28:22 GMT
3/1/20:
1a) Gironda style Dips 3 sets of 8 reps 1b) One Arm DB Rows 45,45,50 lbs 3 sets of 8 reps 2a) Double KB Press 16 kg 3 sets of 8 reps 2b) Rear Delt Laterals 10 lbs 3 sets of 8 reps 3a) DB Tricep Curls(lying triceps extension knuckles up) 20,25,25 lbs 3 sets of 8 reps 3b) DB Drag Curl 25,25,30 lbs 3 sets of 8 reps Took about 20 minutes
5 Rounds each side 24 kg 1-minute Suitcase carry on each side for a total of 10 minutes Avg 53, Max 75, Calories 20
Notes: I'm not sure those readings were good. I didn't get out of breath. I mainly did these sessions because I was sore from a big job tree job. The suitcase(one arm carry) carry always helps me get rid of soreness in the hips, lower back, ankles, and knees.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 2, 2020 22:37:42 GMT
3/2/20:
1) Goblet Squat KB 20 kg 3 sets of 8 reps 2) One-Legged Calf Raise 16kg 3sets of 8 reps 3:35, Avg 91, Max 111, Calories 13
14 Rounds EMOM With 20 kg: 3) One Arm KB Swings, 10 reps each minute, a total of 140 reps 13:20, Avg 103, Max 129, Calories 91
I think I may attempted one arm swings with a 24 kg pretty soon. I have done them years ago, matter of fact I've done them with a 32kg. For the longest time I was worried about going a little heavier because of my back history but it feels good.
|
|
pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,721
|
Post by pierinifitness on Mar 3, 2020 0:17:17 GMT
I think I may attempted one arm swings with a 24 kg pretty soon. I have done them years ago, matter of fact I've done them with a 32kg. For the longest time I was worried about going a little heavier because of my back history but it feels good. Obey your body but my take is that you'll be fine with impeccable form. Think cracking walnuts with your glutes.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 3, 2020 11:43:21 GMT
Thank You Pierini for the vote of confidence.
3/3/20:
1a) Feet Elevated Ring Push-ups 3 sets of 8 reps 1b) Chin-ups 3 sets of 8 reps 2a) Side Laterals 15,20,20 lbs 3 sets of 8 reps 2b) Scott Press 25 lbs 3 sets of 8 reps 3a) DB Tricep Curls(lying triceps extension knuckles up) 15,20,25 lbs 3 sets of 8 reps 3b) DB Drag Curl 25,25,30 lbs 3 sets of 8 reps 20 minutes, Avg 102, Max 128, Calories 124
Woke up a little late today so skipped the finisher. The Scott Press is basically used as a rehab exercise for my shoulders, feels good.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 5, 2020 23:07:37 GMT
3/5/20:
4Rounds Single 20 kg; 3minutes and 50 seconds each round including rest
1) One Arm KB Press 5 reps 2) KB Goblet Squats 5 reps 3) One Arm KB Row 5 reps 4) One Arm KB Swing 5 reps 5) Turkish Get Up 1 rep each side 14:20, Avg 117, Max 132,Calories 137
Notes: A lot of sledgehammer work for the past two days. Today and yesterday I woke up too late to exercise. I decided to do something when I came home in the evening. Since I have not done much endurance work lately because of some injuries I took it easy. Felt good.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 7, 2020 16:13:21 GMT
3/7/20:
Repeated this Circuit 5 times:
1) One Arm Pushup Plank plus Crawling 16 paces forward then backward 2) Half Get-Up for 5 reps per side 16kg 3) Half-Kneeling Halos 5 reps per side 16kg 4) Deadlift with a pause 24kg 10 reps 5) Two-Hand Swings 24kg 20 reps 28 minutes, Avg 101, Max 133, Calories 180
Notes: Learn this session from a KB guy. Also did what he called a" kettlebell recharge" before the session. To hard to explain. This week is going to be more of a deload week. They're going to be tonic for me.
|
|
pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,721
|
Post by pierinifitness on Mar 8, 2020 0:21:40 GMT
3/7/20: Repeated this Circuit 5 times: 1) One Arm Pushup Plank plus Crawling 16 paces forward then backward 2) Half Get-Up for 5 reps per side 16kg 3) Half-Kneeling Halos 5 reps per side 16kg 4) Deadlift with a pause 24kg 10 reps 5) Two-Hand Swings 24kg 20 reps 28 minutes, Avg 101, Max 133, Calories 180 Notes: Learn this session from a KB guy. Also did what he called a" kettlebell recharge" before the session. To hard to explain. This week is going to be more of a deload week. They're going to be tonic for me. Michael, did you hand the one-arm plank for a fixed time or just went by feeling? Interesting workout.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 8, 2020 0:30:18 GMT
Just went by feel, wasn't long. It's just a feel-good workout. Although my forearms got a little soreness, weird. I think it was from the half get-up and halos.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 8, 2020 23:56:33 GMT
3/8/20: Morning Walk 17 minutes, 1.16 miles, Avg 103, Max 116, Calories 142 The mile took me 15 minutes Evening Walk 23 minutes, 1.17 miles, Avg 89, Max 100, Calories 145 The mile took me 19:12 minutes Notes: I walk by myself in the morning. I wanted to walk a brisk mile. The evening walk was with the misses. , I got her to walk faster than usual. First time breaking the 21 minute mark walking together.
|
|
pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,721
|
Post by pierinifitness on Mar 9, 2020 16:26:18 GMT
Walking is a great component in a fitness training plan. I did lots of walking when I was dropping the lard. It's time consuming though. Next time you're up to it, do a mile walk for time trying to do it as fast as you can. I got down to an 11-minute mile for 5 miles once. Will never do that again. Probably could do something in the 13 minute range now.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 10, 2020 0:21:49 GMT
Walking is a great component in a fitness training plan. I did lots of walking when I was dropping the lard. It's time consuming though. Next time you're up to it, do a mile walk for time trying to do it as fast as you can. I got down to an 11-minute mile for 5 miles once. Will never do that again. Probably could do something in the 13 minute range now. I wish I had more time for straight walking. Some parts of my job consist of walking but not straight for time. When I'm doing signs for a whole road I'm in and out of the truck. , Carrying around size thirteen steel toe boots all day makes the dogs a little sore.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 10, 2020 22:53:19 GMT
3/10/20:
3 Rounds:
1) Crawl to Pushup Plank to Crab x 5 2) Get Up to Half-Kneeling Windmill x 5 reps per side 3) Get Up to Seated Press 16kg x 5 reps per side 4) Single-Leg Deadlift 16kg x 5 reps per side 5) Two Hand Swings 24kg x 10 reps 6) One-Hand Swings 24kg x 10 per arm 28:42, Avg 104, Max 135, Calories 199
Notes: The Get Up to Seated Press surprised me. Pressing the KB from this position is harder to press then from standing.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 11, 2020 21:07:22 GMT
3/11/20:
Heavy Hands walk 5lbs 20:55 minutes, 1.26 miles, Avg 108, Max 150, Calories 164
Notes: I haven't done Heavy Hands much. I was walking and doing random things like side laterals, overhead presses, curls, sort of like a tricep kickback, and mostly just swinging the weights as I walked. I only got my heart rate up over around 119 for a very short period.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 12, 2020 10:46:49 GMT
3/12/20:
1) Max set test with Double KB Press 20kg 8 reps Superset: 2a) Double KB Swing 20kg 5 reps for 2 sets 2b) Double KB Squat 20kg 5 reps for 2 sets
Notes: I did some suitcase carries with a 24kg. Did it until I felt good. I also did some shoulder rehab exercises with the Sierra bands and hanging from a bar. I do hang every day but I did a little extra today. Being that I was making this a deload week it was hard not doing anything. My body was actually hurting from not doing what I usually do.
|
|