pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Mar 12, 2020 20:32:41 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. Good double OHP rep performance. Regular practice makes for being able to handle heavier loads. I did that for the summer and made nice progress. But, it's all gone now. Double KB swings really takes concentration for me. The wider stance and heavier combined load makes caution and impeccable form more important than when swinging a single KB.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Mar 13, 2020 0:05:54 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. Good double OHP rep performance. Regular practice makes for being able to handle heavier loads. I did that for the summer and made nice progress. But, it's all gone now. Double KB swings really takes concentration for me. The wider stance and heavier combined load makes caution and impeccable form more important than when swinging a single KB. I plan on pushing the double DB Press for a while starting next week. I'm going to work them in slow and use different intensities. Double KB swings feel pretty good with the lower reps.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 15, 2020 14:46:42 GMT
3/15/20:
Superset: 1a) Double KB Press 16kg 2,3,2,3 1b) Double KB Squat 16kg 4,5,6,4 9:30 minutes, Avg 91, Max 115, Calories 54
10 Rounds: 2a)Burpees 6 reps 2b) Pullups/Chins 5 reps
Total of 60 burpees and 50 pullups/chins 14:21 minutes, Avg 133, Max 152, Calories 165
Afternoon:
1A) DB Drag Curls 30lbs 5x5 1B) Lying DB Tricep Extensions 30lbs 5x5
Notes: I alternated Pullups and Chins. The pullups got tougher I guess because of the burpee.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
|
Post by pierinifitness on Mar 15, 2020 18:09:05 GMT
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 16, 2020 22:12:55 GMT
3/16/20:
1) Two Hand Swings 24kg 10 reps for 10 sets total of 100 reps 5 minutes, Avg 111, Max 127, Calories 52
Notes: I did twenty-some minutes of joint mobility, Stuart McGill big 3, hanging and various other stuff.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 17, 2020 11:47:31 GMT
3/17/20: Morning:
Superset: 1a) Double KB Press 16kg 3,2,3 1b) Double KB Squat 16kg 3,4,3,4 8:58 minutes, Avg 95, Max 140, Calories 55
2a) One Arm Row KB 20kg 5x5 2b) Gironda Dips 5x5
Evening:
1A) DB Drag Curls 30lbs 5x5
1B) Lying DB Tricep Extensions 30lbs 5x5
Notes: For the one arm rows and dips I'm not pushing hard. I want to concentrate more on presses for a couple of weeks. I know the pressing sessions look easy, and they are, but there's a rhyme to a reason. It's a progressive program that I did years ago with a single KB. It's not evening yet but I wrote the arm work I'll being dong. I thought about running today but it's raining and a little chilly. Hopefully tomorrow will be a nicer 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: 5,288
|
Post by Michael on Mar 18, 2020 18:45:45 GMT
3/18/20:
Run/Walk 1minute/1 minute 10 times each for 20 minutes
I took a walk in the afternoon. Garmin is not connected for some reason.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 19, 2020 18:56:30 GMT
3/19/20:
Superset: 1a) Double KB Press 16kg 3,2,3,2,3 1b) Double KB Squat 16kg 3,4,5,3,4,5 14 minutes, Avg 101, Max 145, Calories 96
5 Rounds:
2a) One Arm KB Swing 20kg 10 reps each arm total 100 reps 2b) Pullups 5 reps total of 25 reps 2c) Burpees 5 reps total of 25 reps
15 minutes, Avg 116, Max 137, Calories 113
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 22, 2020 14:26:04 GMT
3/22/20:
Superset: Inteval 2 minutes 1a) Double KB Press 16kg 2,3,4,3,4,5 1b) Double KB Squat 16kg 2,3,2,3,2,2 10:49 minutes, Avg 106, Max 132, Calories 67
Interval 2:30 5 Rounds: 2a) Pullups 5 reps 2b) Pushups with the Sierra Suspension Trainer 5 reps 2c) Trap Bar Deadlift 165lbs 11:11 minutes, Avg 104, Max 128, Calories 85
Notes: Yesterday was a hard day doing tree work, felt pretty sore by the end of the day. Training on Sunday always makes my body feel good. Really wanted to do a little bit of KB swings today but my body was saying skip them. Again my concentration is on the presses and squats even though they were easy. So the pullup, suspension pushups, and the trap bar were easy just to help my body feel good. Will be taking a walk in the afternoon and if I feel up to it, do a little arm work.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Mar 22, 2020 14:33:29 GMT
Michael, following your double KB OHP and squats super set progression to see where it ends. Enjoy your walk later today.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 23, 2020 17:04:40 GMT
3/23/20:
EMOM 20 Rounds: 1a) Two-Hand KB Swings 24 kg 10 reps for a total of 100 reps 1b) Burpees without a pushup 10 reps for a total of 100 reps 19:20 minutes, Avg 115, Max 133, Calories 165
2 Rounds: 2a) Suitcase Carry 24kg 70 steps each side 2b) Rack Carry 24kg 70 steps each side this took about 7:30 minutes
I originally wanted to do a light run today but decided against it because of the pouring rain and 30 degree weather.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 24, 2020 18:19:32 GMT
3/24/20:
Superset: Inteval 2 minutes 1a) Double KB Press 20kg 2,3,4,3,4,5 1b) Double KB Squat 20kg 2,3,2,3,2,2 13:05 minutes, Avg 91, Max 109, Calories 73
2a) One Arm KB Row 20kg 3 sets of 5 reps 2b) One Arm KB Floor Press 20kg 3 sets of 5 reps 3a) Band Side Laterals(Used the bands Bruce made for pressing) 2 black each side 3x5 3b) Rear Delt Rows short bands 3 black 3x5 4a) Double DB Hammer Curls 35lb 3 sets of 5 reps 4b) Double Incline DB Tricep Extensions 25lbs 3 sets of 5 reps
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 26, 2020 21:42:28 GMT
3/26/20: Morning Superset: 1a) Double KB Press 16kg 2,3,4,5,3,4,3,5,3 1b) Double KB Squat 16kg 2,3,4,2,3,2,3,2 18:25 minutes, Avg 119, Max 157, Calories 120 2) Rear Delt Row 25lbs 3 sets 5 reps 3) Pullups with bands attached to KB 2 long black 5x5 4) Two Hand Swings 24kg 20reps x 5 sets for 100 reps 3:30 minutes, Avg 129, Max 142, Calories 45 Notes: I like the pull-ups with the bands attached to the KB like Ross had in his video. I really felt the muscles working and I'm expecting to feel it tomorrow, .
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 26, 2020 21:51:57 GMT
Summer 2020 Fitness Goals: Jumping on the Pierini Fitness Wagon
Goal #1 - Don’t catch Coronavirus.
Goal #2 - Morning BW not more than 170-175 lbs. This is a reasonable goal right now for me also. I would like to get below 170lbs but I'm not sure that's reasonable right now.
Goal #3 - Improve my max 20kg KB Press to 10 reps.
I don't want to chase to many rabbits at one time.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 28, 2020 13:01:37 GMT
3/28/20:
Run/Walk 2 minutes/1 minute for 6 rounds 18 minutes, 1.41 miles, 12:46 pace, Avg 118, Max 140, Calories 174
Notes: Was a very slow pace but felt good. If the weather holds up I would like to get back to running. I'm not going to push the pace. I want the runs to feel easy and my knees to feel good. I'm going to be more interested in the aerobic aspect of it.
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