Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Dec 11, 2023 15:27:38 GMT
12-11-23:
29:47 minutes
1a) Double 24kg KB Clean & Press, 2 rep 9 sets and 3 reps 9 sets 1b) Double 24kg KB Front Squat, 2 rep 9 sets and 3 reps 9 sets 45 reps total for each exercises
After: 2a) Stability Ball Rollouts 2X10 2b) KB Suitcase Carry 32kg for 100 feet per side X 2
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 13, 2023 19:23:22 GMT
12-13-23:
19:39 minutes
1) One Arm KB Snatches 24kg 3 reps X 7 sets & 5 reps X 7sets total 56 reps per side 112 total reps
2a) Stability Ball Rollout 2X10 2b) Palloff Press With Iso Hold 2x6
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 14, 2023 19:52:12 GMT
12-14-23:
29:29 minutes
1a) Double 24kg KB Clean & Press, 3 reps 5 sets, 4 reps 4 sets and 5 reps 4 sets 1b) Double 24kg KB Front Squat, 3 reps 5 sets, 4 reps 4 sets and 5 reps 4 sets 51 reps total for each exercises
After: 2a) One Arm KB Overhead Carry 24kg for 100 feet per side X 2 2b) KB Suitcase Carry 32kg for 100 feet per side X 2
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 17, 2023 14:40:01 GMT
12-17-23:
19:30 minutes
1) One Arm KB Snatches 24kg 5 reps X 13 sets 65 reps per side 130 total reps
2a) Ab Wheel Rollout 2X12 2b) KB Suitcase Deadlift 2x6
Notes: Really surprised myself today with the volume. It wasn't rushed, I felt really good, and there was no fatigue. My endurance is definitely better with this program. Somethings that I noticed yesterday while working. Again my endurance is so much better. One of the things I want to see with this experiment is muscle endurance. Legs are definitely good of that point. But I noticed something with the front of my shoulders. They got a little tired towards the end of my work day. Since this is a slower time of year of work I can keep a look on this.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 18, 2023 20:06:12 GMT
12-18-23:
29:39 minutes
1a) Double 24kg KB Clean & Press, 2 rep 9 sets and 4 reps 9 sets 1b) Double 24kg KB Front Squat, 2 rep 9 sets and 4 reps 9 sets 54 reps total for each exercises
After: 2a) Planks 2X30 seconds 2b) Side Plank Band Row 2X8 per side
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 19, 2023 20:45:03 GMT
12-19-23:
19:35 minutes
1) One Arm KB Snatches 24kg 4 reps X 6 sets & 6 reps X 6sets total 60 reps per side 120 total reps
2a) KB Overhead Hold March 2X20 2b) One Arm KB Rack Carry 2x100ft per side
Notes: Usually on this program I rest on Tuesday. But I will not be able to do my sessions for the next two days. I will do my second Press & Squat day on Friday. That will end the fifth week of this experiment.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 22, 2023 13:01:03 GMT
12-22-23:
29:29 minutes
1a) Double 24kg KB Clean & Press, 4 reps X 6 sets & 5 reps X 5 sets 1b) Double 24kg KB Front Squat, 4 reps X 6 sets & 5 reps X 5 sets 49 reps total for both exercises
After: 2a) 24kg KB One Arm Rack Carry 2X100ft per side 2b) Stability Ball Jackknife 2X10
Notes: Before I started this routine my resting heart rate stayed around 60. As of right now my resting heart rate stays around 48. No cardio at all.
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jonrock
Caneguru
Rock-a-hula
Posts: 972
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Post by jonrock on Dec 22, 2023 13:46:47 GMT
12-22-23: 29:29 minutes 1a) Double 24kg KB Clean & Press, 4 reps X 6 sets & 5 reps X 5 sets 1b) Double 24kg KB Front Squat, 4 reps X 6 sets & 5 reps X 5 sets 49 reps total for both exercises After: 2a) 24kg KB One Arm Rack Carry 2X100ft per side 2b) Stability Ball Jackknife 2X10 Notes: Before I started this routine my resting heart rate stayed around 60. As of right now my resting heart rate stays around 48. No cardio at all. That is interesting, how long have you been doing this routine?
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 22, 2023 15:51:01 GMT
12-22-23: 29:29 minutes 1a) Double 24kg KB Clean & Press, 4 reps X 6 sets & 5 reps X 5 sets 1b) Double 24kg KB Front Squat, 4 reps X 6 sets & 5 reps X 5 sets 49 reps total for both exercises After: 2a) 24kg KB One Arm Rack Carry 2X100ft per side 2b) Stability Ball Jackknife 2X10 Notes: Before I started this routine my resting heart rate stayed around 60. As of right now my resting heart rate stays around 48. No cardio at all. That is interesting, how long have you been doing this routine? Today was the end of the fifth week Jonrock. I've done many KB programs just to see for my self to see my opinion and results. The programs from Goeff Nuepert and Pavel are pretty much minimalist. Some of these programs would make You think they're missing something but that depends what You're looking for. If You want bodybuilding results they probably aren't for someone like that. Although the exercises I'm doing seem to hit every muscle.
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jonrock
Caneguru
Rock-a-hula
Posts: 972
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Post by jonrock on Dec 23, 2023 8:16:40 GMT
The lowering of the heart rate is dramatic, do you feel physically better?
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 23, 2023 16:18:57 GMT
The lowering of the heart rate is dramatic, do you feel physically better? I most definitely feel a difference endurance wise. I've gotten my resting heart rate to 48-49 in the past a couple of times. It's one of the reasons why I like KBs because they lend well for health. I started messing with KBs probably in 1999 but I listen to JP like a dumb ass and got rid of all my weighted equipment.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 23, 2023 16:24:01 GMT
12-23-23:
19:30 minutes
1) One Arm KB Snatches 24kg 5 reps X 12 sets 60 reps per side 120 total reps
2a) Ab Wheel Rollout 2X12 2b) Kneeling KB Get Up 24kg 2x4 per side
Notes: I usually start my training week on Sundays. But I decided to start today since I'm not working, plus I want to take off on Christmas Day.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 24, 2023 14:19:09 GMT
12-24-23:
29:20 minutes
1a) Double 24kg KB Clean & Press, 4 reps X 12 sets 1b) Double 24kg KB Front Squat, 4 reps X 12 sets 46 reps total for both exercises
After: 2a) Kneeling Sissy Squat 2X8 2b) Palloff Press with Reverse Lunge 2X8
Notes: Less volume today, I guess it was an off day. Kneeling Sissy Squats is a fun exercise. It hits Your quads and Your stomach.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 26, 2023 13:44:48 GMT
12-26-23:
19:44 minutes
1) One Arm KB Snatches 24kg 5 reps X 6 sets & 7 reps X 5 sets total 65 reps per side 130 total reps
2a) One Arm KB Suitcase Deadlift 2X8 2b) Stability Ball Jacknife 2x10
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Dec 28, 2023 17:38:52 GMT
12-28-23:
29:22 minutes
1a) Double 24kg KB Clean & Press, 4 reps X 5 sets & 6 reps X 5 sets 1b) Double 24kg KB Front Squat, 4 reps X 5 sets & 6 reps X 5 sets 50 reps total for both exercises
After: 2a) 24kg KB Suitcase Carry 2X100ft per side 2b) Planks 2X30 seconds
Notes: Did hard tree work yesterday so my rest between sets were longer. I was a little beat up from yesterday.
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