June 30- 177.5 lb. Long cycle clean and jerk, 2x18k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps. Rested until recovered, then jerks, 2x28k: 4m @ 4rpm = 16 reps. Swings, 28k: 2 sets of 25/25. Loaded, unloaded, and stacked a truckload of firewood. Later in the day, some armor-building exercises with a 16k Kettlebell. 20 presses per arm. 20 crush curls, French presses, rows per arm, calf raises per leg, goblet squats.
June 29- dumbbell training. Heavyhands step cardio: 20 minutes. 5 lb. weights for 10m, then 3 lb. for 10m. Pulse at end: 160. About 330 calories.
June 28- 177.5 lb. Long cycle clean and jerk, 2x24k. Warm up: 1m @ 6rpm. Work set: 3:30 @ 6rpm = 21 reps. Tore a callous. 2x14k: 5m @ 10 rpm.
June 27- did not weigh- ate a lot at a friend's family reunion last night. Unloaded and stacked a truckload of firewood, then some easy dumbbell training with 2x12 lb. All the usual stuff. Also tied a 20 lb. dumbbell to my foot and did leg extensions- 20 reps per leg.
June 26- Long cycle clean and jerk, 2x12k: 10m @ 12 rpm = 120 reps. This is a 20 rep PR for me in a 10m set. Really felt it in my quads more than with heavier bells. With heavier bells, my grip gives out before my legs really start to feel it. About seven hours of manual labor.
June 25- 176 lb.
June 24- 176 lb. Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8 rpm. Work set: 9m @ 8rpm = 72 reps. Rested 10 minutes, then some strength work: jerk, 2x28: 3m @ 4rpm = 12 reps. Swing, 28k: 25/25. Dumbbell work, 2x12 lb.: superset flyes/db bench press: 20/20, followed by deep pectoral stretching. Curl, French press, lateral raise: 20 reps. Neck extensions with a 5 lb. plate: 12 reps forward, back. Finished with an easy 10 minute walk.
June 20- 175.5 lb. Lots of manual labor today. Unloaded and stacked a truckload of firewood. Built two goat milking stands. Mowed the grass. Double jerk: 2x28k: 3m @ 4 rpm = 12 reps.
June 19- Did not weigh. Long cycle clean and jerk, 2x20k: 5m @ 6rpm = 30 reps. Press, 12k: 10m @ 8rpm, 1 hand switch = 40/40. Finished workout, then my dad called- a large tree limb fell across his driveway. Four hours of chainsawing, dragging, and loading.
June 18- 175.75 lb. Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 8m @ 8rpm = 64 reps. I have no problem hitting 80 reps with 216k, so I'll start creeping the weight up. I'll keep an eye on how the elbow feels. My tendonitis started when I began doing high rep work with the 20k's, but I'll keep up the prehab. Dumbbell work: 2x12 lb. 15 reps each of curl, French press, lateral raise, military press, fly, reverse fly, pullover.
June 17- 175.25 lb. Finally some movement on the scale! Easy dumbbell training before Farmer's Market. 2x12 lb. 20 reps each of curl, French press, lateral raise, fly, reverse fly, pullover, calf raise.
June 16- dumbbell training: an easy 12 reps of curl, French press, lateral raise with 12 lb. dumbbells. Hardstyle swings, 24k: 100 in 5m (10 on the :00 and :30). Focused on strong leg and hip drive.
June 15- 176.5 lb. Single clean and jerk, 16k: 20m @ 10rpm = 200 reps, 1 hand switch. Pulse at end: 180.
June 14- 176.5 lb. Long cycle clean and jerk. 2x24k- warm up: 1m @ 4rpm. Work set: 5m @ 4 rpm = 20 reps. 2x32k: 1m @ 4rpm. 2x16k: 1m @ 8 rpm. Some basic strength work, 16k: curl, French press (2 hands, 1 bell), shoulder raise from rack (2 bells), military press (1 arm), bench press (2 bells), crush bench press (1 bell), 1 arm row. 12 reps each.
June 13- 176 lb. Dumbbell training, 12 lb. dumbbells. Curl, French press, lateral raise, reverse fly, fly. Sets of 25, 20, 15, 10, 5 = 75 reps each.
June 12- 176 lb. Mowed yard for 50 minutes. Later, back squat, 135 lb. 5m @ 6 rpm = 31 reps. Very hard.
June 11- 176.5 lb. Long cycle clean and jerk. Warm up: 2x20k: 1m @ 6rpm. 2x24k: 1m @ 4rpm. Work set: 2x12k: 20m @ 8rpm = 160 reps. Later, mowed Mom's lawn- 63 minutes of push mowing on a long hill. That's my cardio for the day.
June 10- 176 lb. Morning dumbbell routine with a pair of 12 lb. dumbbells. 20 reps each: curl, French press, lateral raise, fly, reverse fly, shrug, calf raise. Step ups on 14 inch step with dumbbells on shoulders: 50 reps per leg. Some light stretching.
June 8- 176.5 lb. Long cycle clean and jerk, 2x16k. Warm up: 1m @ 8rpm. Work set: 12:30 @ 8 rpm = 100 reps. Dumbbell training with 12 lb. dumbbells: 20 reps each of curl, French press, military press, lateral raise, fly, reverse fly. Came back later for barbell work. Squats, 135 lb.: 4m@ 6rpm = 25 reps. Stood with the bar on my back between reps. Deadlift, 135 lb.: 4m @ 6 rpm = 25 reps. Put the bar down between reps. Floor press, 135 lb.: 1 set of 20.
June 7- did not weigh. Early morning heavyhands walk: 20 minutes with two 3 lb. weights. Heart rate 170 at the end.
June 6- D-Day. Did not weigh. Up and out early for the farmer's market- stood on my feet all day. Came home and did a quick session of long cycle with 2x24k. Warm up: 1m @ 6 rpm. Work set: 5m @ 6 rpm = 30 reps. This was easier than I expected, since I have not lifted 24k's in quite a while. Later, a set of 50 two-hand swings with a 32k Kettlebell.
June 5- did not weigh. Worked in the church office. I keep an old Dragondoor 16k in the office for exercise breaks. Press: 2x15 per arm. Crush curl: 2x15. French press: 2x15. Goblet squat: 2x15. Later unloaded feed bags and did 15m of heavyhands steps with 3 lb. dumbbells.
June 4- 174.75 lb. Early training (about 6:15 am): swings, 12k. 10m @ +- 32 rpm = about 320 unbroken reps. Switched hands on the minute. Lower back fatigued, but legs and lungs were nowhere close. This was probably a 60 or 70% effort. I think I'm the best conditioned I've ever been, which is not saying much compared to real athletes, but I'm pleased with the progress I'm making. Rested 2m, then did dumbbell training with a pair of 12 lb. dumbbells. 20 reps each of curl, French press, lateral raise, military press, fly, reverse fly, calf raise. I continue to be amazed at how a little easy isolation work can take away the kinks and pains from long cycle just by giving every muscle a little attention. Probably long cycle training later. It's time for another 10 rpm session with 2x16k.
Returned about 10:00 am and did a session of long cycle, 2x16k. Warm up: 1m @ 10rpm. Work set: 7m @ 10 rpm = 70 reps. Not a true max, but a tough set. Got 6m last time I tried this, so I tacked on 1 more minute and called it a day. Grip and shoulders held out fine, heart rate was fast, quads were beginning to slow down. I'll probably keep up the 100 rep sets with the 12k's and the 10+m sets with 2x16k @ 8rpm for strength and volume, and push out my 10rpm time until I get to 100. I'll throw in heavier sets occasionally, but not so much that it irritates my elbow.
June 3- 174 lb. Farmer's market and computer work, then squat, 135 lb. Did them at a 6rpm pace, 1 squat every 10 seconds. 20 reps in 3:10. Floor press, 135 lb.: 1x18.
June 2- 175.5 lb. Early morning session: some easy dumbbell work with 2x12 lb., then heavyhands: 10m of double ski poling with 2x3 lb. Just enough to work up a sweat. Mid-day training: long cycle clean and jerk. 2x20k: 1m @ 6 rpm. 2x16k: 2m @ 10/8 rpm. 2x12k: 10m @ 10 rpm = 100 reps.
June 1- 175 lb. Dumbbell training: curl, French press, military press, lateral raise, fly, reverse fly, sissy squat, calf raise. 20 reps with 2x12 lb., 5 reps with 2x20 lb.
June 29- dumbbell training. Heavyhands step cardio: 20 minutes. 5 lb. weights for 10m, then 3 lb. for 10m. Pulse at end: 160. About 330 calories.
June 28- 177.5 lb. Long cycle clean and jerk, 2x24k. Warm up: 1m @ 6rpm. Work set: 3:30 @ 6rpm = 21 reps. Tore a callous. 2x14k: 5m @ 10 rpm.
June 27- did not weigh- ate a lot at a friend's family reunion last night. Unloaded and stacked a truckload of firewood, then some easy dumbbell training with 2x12 lb. All the usual stuff. Also tied a 20 lb. dumbbell to my foot and did leg extensions- 20 reps per leg.
June 26- Long cycle clean and jerk, 2x12k: 10m @ 12 rpm = 120 reps. This is a 20 rep PR for me in a 10m set. Really felt it in my quads more than with heavier bells. With heavier bells, my grip gives out before my legs really start to feel it. About seven hours of manual labor.
June 25- 176 lb.
June 24- 176 lb. Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8 rpm. Work set: 9m @ 8rpm = 72 reps. Rested 10 minutes, then some strength work: jerk, 2x28: 3m @ 4rpm = 12 reps. Swing, 28k: 25/25. Dumbbell work, 2x12 lb.: superset flyes/db bench press: 20/20, followed by deep pectoral stretching. Curl, French press, lateral raise: 20 reps. Neck extensions with a 5 lb. plate: 12 reps forward, back. Finished with an easy 10 minute walk.
June 20- 175.5 lb. Lots of manual labor today. Unloaded and stacked a truckload of firewood. Built two goat milking stands. Mowed the grass. Double jerk: 2x28k: 3m @ 4 rpm = 12 reps.
June 19- Did not weigh. Long cycle clean and jerk, 2x20k: 5m @ 6rpm = 30 reps. Press, 12k: 10m @ 8rpm, 1 hand switch = 40/40. Finished workout, then my dad called- a large tree limb fell across his driveway. Four hours of chainsawing, dragging, and loading.
June 18- 175.75 lb. Long cycle clean and jerk, 2x18k. Warm up: 1m @ 8rpm. Work set: 8m @ 8rpm = 64 reps. I have no problem hitting 80 reps with 216k, so I'll start creeping the weight up. I'll keep an eye on how the elbow feels. My tendonitis started when I began doing high rep work with the 20k's, but I'll keep up the prehab. Dumbbell work: 2x12 lb. 15 reps each of curl, French press, lateral raise, military press, fly, reverse fly, pullover.
June 17- 175.25 lb. Finally some movement on the scale! Easy dumbbell training before Farmer's Market. 2x12 lb. 20 reps each of curl, French press, lateral raise, fly, reverse fly, pullover, calf raise.
June 16- dumbbell training: an easy 12 reps of curl, French press, lateral raise with 12 lb. dumbbells. Hardstyle swings, 24k: 100 in 5m (10 on the :00 and :30). Focused on strong leg and hip drive.
June 15- 176.5 lb. Single clean and jerk, 16k: 20m @ 10rpm = 200 reps, 1 hand switch. Pulse at end: 180.
June 14- 176.5 lb. Long cycle clean and jerk. 2x24k- warm up: 1m @ 4rpm. Work set: 5m @ 4 rpm = 20 reps. 2x32k: 1m @ 4rpm. 2x16k: 1m @ 8 rpm. Some basic strength work, 16k: curl, French press (2 hands, 1 bell), shoulder raise from rack (2 bells), military press (1 arm), bench press (2 bells), crush bench press (1 bell), 1 arm row. 12 reps each.
June 13- 176 lb. Dumbbell training, 12 lb. dumbbells. Curl, French press, lateral raise, reverse fly, fly. Sets of 25, 20, 15, 10, 5 = 75 reps each.
June 12- 176 lb. Mowed yard for 50 minutes. Later, back squat, 135 lb. 5m @ 6 rpm = 31 reps. Very hard.
June 11- 176.5 lb. Long cycle clean and jerk. Warm up: 2x20k: 1m @ 6rpm. 2x24k: 1m @ 4rpm. Work set: 2x12k: 20m @ 8rpm = 160 reps. Later, mowed Mom's lawn- 63 minutes of push mowing on a long hill. That's my cardio for the day.
June 10- 176 lb. Morning dumbbell routine with a pair of 12 lb. dumbbells. 20 reps each: curl, French press, lateral raise, fly, reverse fly, shrug, calf raise. Step ups on 14 inch step with dumbbells on shoulders: 50 reps per leg. Some light stretching.
June 8- 176.5 lb. Long cycle clean and jerk, 2x16k. Warm up: 1m @ 8rpm. Work set: 12:30 @ 8 rpm = 100 reps. Dumbbell training with 12 lb. dumbbells: 20 reps each of curl, French press, military press, lateral raise, fly, reverse fly. Came back later for barbell work. Squats, 135 lb.: 4m@ 6rpm = 25 reps. Stood with the bar on my back between reps. Deadlift, 135 lb.: 4m @ 6 rpm = 25 reps. Put the bar down between reps. Floor press, 135 lb.: 1 set of 20.
June 7- did not weigh. Early morning heavyhands walk: 20 minutes with two 3 lb. weights. Heart rate 170 at the end.
June 6- D-Day. Did not weigh. Up and out early for the farmer's market- stood on my feet all day. Came home and did a quick session of long cycle with 2x24k. Warm up: 1m @ 6 rpm. Work set: 5m @ 6 rpm = 30 reps. This was easier than I expected, since I have not lifted 24k's in quite a while. Later, a set of 50 two-hand swings with a 32k Kettlebell.
June 5- did not weigh. Worked in the church office. I keep an old Dragondoor 16k in the office for exercise breaks. Press: 2x15 per arm. Crush curl: 2x15. French press: 2x15. Goblet squat: 2x15. Later unloaded feed bags and did 15m of heavyhands steps with 3 lb. dumbbells.
June 4- 174.75 lb. Early training (about 6:15 am): swings, 12k. 10m @ +- 32 rpm = about 320 unbroken reps. Switched hands on the minute. Lower back fatigued, but legs and lungs were nowhere close. This was probably a 60 or 70% effort. I think I'm the best conditioned I've ever been, which is not saying much compared to real athletes, but I'm pleased with the progress I'm making. Rested 2m, then did dumbbell training with a pair of 12 lb. dumbbells. 20 reps each of curl, French press, lateral raise, military press, fly, reverse fly, calf raise. I continue to be amazed at how a little easy isolation work can take away the kinks and pains from long cycle just by giving every muscle a little attention. Probably long cycle training later. It's time for another 10 rpm session with 2x16k.
Returned about 10:00 am and did a session of long cycle, 2x16k. Warm up: 1m @ 10rpm. Work set: 7m @ 10 rpm = 70 reps. Not a true max, but a tough set. Got 6m last time I tried this, so I tacked on 1 more minute and called it a day. Grip and shoulders held out fine, heart rate was fast, quads were beginning to slow down. I'll probably keep up the 100 rep sets with the 12k's and the 10+m sets with 2x16k @ 8rpm for strength and volume, and push out my 10rpm time until I get to 100. I'll throw in heavier sets occasionally, but not so much that it irritates my elbow.
June 3- 174 lb. Farmer's market and computer work, then squat, 135 lb. Did them at a 6rpm pace, 1 squat every 10 seconds. 20 reps in 3:10. Floor press, 135 lb.: 1x18.
June 2- 175.5 lb. Early morning session: some easy dumbbell work with 2x12 lb., then heavyhands: 10m of double ski poling with 2x3 lb. Just enough to work up a sweat. Mid-day training: long cycle clean and jerk. 2x20k: 1m @ 6 rpm. 2x16k: 2m @ 10/8 rpm. 2x12k: 10m @ 10 rpm = 100 reps.
June 1- 175 lb. Dumbbell training: curl, French press, military press, lateral raise, fly, reverse fly, sissy squat, calf raise. 20 reps with 2x12 lb., 5 reps with 2x20 lb.
No comments:
Post a Comment