April 29- good training session in the morning. Long cycle clean and jerk, 2x24k. Warm up: 1m @ 4rpm. Work set: 7m @ 4 rpm. Rested 7m, then 100 swings in 5m with 32k. Rested 1m, then 10 getups in 10m with 32k. Finished with 3x12 curls and flyes with a pair of 12 lb dumbbells for my bicep tendon and to open the chest and stretch the pecs after so much long cycle and pushups. Hung from Roman chair to stretch hip flexors and unload the spine. Tried a chin up, but left elbow did not like it. I've ordered a pair of rings to see if I can do pullups on them without pain. Later in the day, 100 pushups in sets of 30, 30, 30, 10.
April 27- trained at Broyhill Walking Park while Dorian had a music lesson. Walked a lap (.43 mile) to warm up, then long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. Did a few easy swings and clean and presses with 24k, then ran two laps (.86 mile) in 8:47. Everything slow and steady today. Later, 100 pushups in sets of 51, 20, 29.
April 26- day off from training. Did some light construction- ripping out carpet and laying linoleum.
April 25- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 5rpm. Work set: 5m @ 5rpm = 25 reps. Rested 5m then 100 swings in 10m with a 32k Kettlebell. Rested 1m, then 10 getups in 10m with a 32k Kettlebell. During long cycle with the green bells, my legs were the weakest link. Throughout the day, 100 pushups: 40, 30, 30.
April 24- Lots of easy work- packing and loading boxes. 100 pushups done in a set of 60 and a set of 40. 60 is a pr. First 37 reps came continuously, then rested in front leaning rest position and did 2-3 reps until 60.
April 23- Tried for10m of long cycle with 2x20k, but got 6:15 @ 6rpm (37 reps) after warm up of 1m @ 6rpm. I've done 43 sets of 10 minutes or longer since August 15 (7 1/2 months), so I think I've ridden this train as far as it will take me. Time for something "same but different". I'll probably start working shorter sets with 2x24k to build strength and get over my staleness on long sets. Finished workout with 10 getups in 10m with a 32k.
April 22- No serious training, but 100 pushups in 3 sets: 30, 40, 30.
April 21- 180 lb. despite eating two cream-filled Krispy Kreme doughnuts, half a bag of movie theatre popcorn, and a giant cheeseburger yesterday. First attempt at long cycle since the 15th. Tried to get 10m @ 6rpm with the 20k's, but only got 6:15 (37 reps) after a 1m warm up at 6rpm. Rested a few minutes, then 10 getups in 10m with a 32k Kettlebell. Then dumbbell training: 3x12 curls, lateral raises, triceps extensions, flyes. Did not make my goal, but a decent training session all the same. In the evening, did about 90 minutes of yard work, including push mowing and using a riding mower.
April 20- Did a Simple and Sinister session today with a 28k Kettlebell. 100 swings in 5m, rest 1m, then 10 getups in 10m. Ate a lot of food today I should not have.
April 19- Easy day today. 100 pushups throughout the day.
April 18- Hard physical work today on the house and yard. 100 pushups throughout the day. In the evening, went to the gym. Warmed up, then ran an easy mile in 10:20, then 100 swings with a 24k Kettlebell. A little time in the sauna. Slept like a baby.
April 17- did some light construction, packing, and moving stuff. Got in an easy recovery Kettlebell session. Decided to do Simple and Sinister with a 24k Kettlebell. 100 swings in 5m, rest 1m, then 10 getups in 10m. The 24k was heavy enough to feel it, but not heavy enough to cause any strain.
April 16- On my feet outside all day, but no hard work. Did 100 pushups in sets of 30, 30, 30, 10. Gave blood.
April 15- Failed to get a 10m set of long cycle in. Slept badly, my head was not in it. I've done 9 10m sets in a row on long cycle training days, so I suppose I need a rest. Long cycle clean and jerk, 2x20k. Warm up: 2 sets of 1m @ 6rpm. Work set: 4m @ 6rpm = 24 reps. Rested 2m, then squat benders: 100 continuous reps in 6:30. Throughout the day, 30 pushups. Did 3sets of 10 reps, slow and solid, rather than rapid fire like most days.
April 14- Some manual labor, but mostly an easy day. Through the day, 3 sets of 30 and 1 set of 10 pushups, for 100.
April 13- 180 lb. Busy day and no chance to train in the morning. Finally got into the gym at 9:00 pm. There is no power in the gym, so I lifted by the light of a kerosene lantern. Long cycle, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps. Skipped the squats, dips, and chins. Bathed and hit the sack.
April 12- In the morning, 5 getups per side with a 16k. Did all five in a single set without lowering the bell, left, then right. Throughout the day, 2 sets of 30 pushups.
April 11- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6 rpm = 60 reps. Rested 6m, then did strength training consisting of 4 sets of 5 squats with 135, chins, and dips. Performed them in a circuit. Took 14m to do all sets of squats, dips, and chins. I may use these as my primary strength movements, with TGU's, walking, and pushups for active recovery on other days. Just breaking back into these movements. Spent most of the day doing very hard manual labor, including lots of hauling, chainsawing, construction, and heavy lifting. A physically exhausting day. If I had known, I would have skipped the workout in the morning.
April 9- No weight training, but a lot of hard manual labor, mostly sawing and dragging trees.
April 7- First good session in new gym. Finger is healing nicely. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6 rpm. Work set: 10m @ 6rpm = 60 reps. This was a hard session- it's been almost a week since my last long set. Now that all my equipment is back together, did 10 squats with 135 lb., and 10 situps and back raises on the Roman chair to re-acclimate to the movements. 100 pushups throughout the day in sets of 25. Later in the evening, ran 1 mile in 9:29.
April 6- no training today due to work schedule and finger injury. I thought about working in some pushups, but decided that a rest day might serve me better.
April 5- Tried out Turkish getups for the first time in forever. 5 reps per arm with 16k. These were humbling, but I stared to get the groove back around rep 4. 75 pushups throughout the day in sets of 25.
April 4- first workout in new gym. Planned to do a 10m set of long cycle, but cut a deep gash on my right index finger, first knuckle, last night. It probably needed a stitch, but I glued it shut with super glue. If I bend the knuckle, it opens, so no long cycle for today. Did jerks instead: 5m @ 6rpm with 2x20k. Getting accustomed to the new gym. The ceiling is very low, but there is a trap door about 18x30 inches, and I have to jerk and press into this. My first rep was out of alignment and the bells hit the sideboard and bounced back and hit me. The rest of the reps were good. Did some bodyweight training afterward: 75 squat benders in about 6m, then 75 pushups in sets of 25, 25, 15, 10. I like the basement gym, but definitely need to get a radio in there.
April 2- no workout today, but moved my gym from my garage to the basement of my new property. The house is severely water damaged, but the basement is intact. It's going to be a hardcore gym- no electricity, concrete walls and floor, but plenty of space. I'll probably post photos in a separate blog when it is all set up.
April 1- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps. Today was much easier than Wednesday's set. Legs and grip were good, conditioning held out. Not a fun experience, but not terrible. Finished with dumbbell training. 3x12 curls, French presses, lateral raises, reverse flyes, flyes with a pair of 12 lb. dumbbells. Later 1 set of 25 pushups, carried and loaded some lumber, then pushed a lawnmower for 40 minutes.
April 27- trained at Broyhill Walking Park while Dorian had a music lesson. Walked a lap (.43 mile) to warm up, then long cycle clean and jerk, 2x24k: 7m @ 4rpm = 28 reps. Did a few easy swings and clean and presses with 24k, then ran two laps (.86 mile) in 8:47. Everything slow and steady today. Later, 100 pushups in sets of 51, 20, 29.
April 26- day off from training. Did some light construction- ripping out carpet and laying linoleum.
April 25- Long cycle clean and jerk, 2x24k. Warm up: 1m @ 5rpm. Work set: 5m @ 5rpm = 25 reps. Rested 5m then 100 swings in 10m with a 32k Kettlebell. Rested 1m, then 10 getups in 10m with a 32k Kettlebell. During long cycle with the green bells, my legs were the weakest link. Throughout the day, 100 pushups: 40, 30, 30.
April 24- Lots of easy work- packing and loading boxes. 100 pushups done in a set of 60 and a set of 40. 60 is a pr. First 37 reps came continuously, then rested in front leaning rest position and did 2-3 reps until 60.
April 23- Tried for10m of long cycle with 2x20k, but got 6:15 @ 6rpm (37 reps) after warm up of 1m @ 6rpm. I've done 43 sets of 10 minutes or longer since August 15 (7 1/2 months), so I think I've ridden this train as far as it will take me. Time for something "same but different". I'll probably start working shorter sets with 2x24k to build strength and get over my staleness on long sets. Finished workout with 10 getups in 10m with a 32k.
April 22- No serious training, but 100 pushups in 3 sets: 30, 40, 30.
April 21- 180 lb. despite eating two cream-filled Krispy Kreme doughnuts, half a bag of movie theatre popcorn, and a giant cheeseburger yesterday. First attempt at long cycle since the 15th. Tried to get 10m @ 6rpm with the 20k's, but only got 6:15 (37 reps) after a 1m warm up at 6rpm. Rested a few minutes, then 10 getups in 10m with a 32k Kettlebell. Then dumbbell training: 3x12 curls, lateral raises, triceps extensions, flyes. Did not make my goal, but a decent training session all the same. In the evening, did about 90 minutes of yard work, including push mowing and using a riding mower.
April 20- Did a Simple and Sinister session today with a 28k Kettlebell. 100 swings in 5m, rest 1m, then 10 getups in 10m. Ate a lot of food today I should not have.
April 19- Easy day today. 100 pushups throughout the day.
April 18- Hard physical work today on the house and yard. 100 pushups throughout the day. In the evening, went to the gym. Warmed up, then ran an easy mile in 10:20, then 100 swings with a 24k Kettlebell. A little time in the sauna. Slept like a baby.
April 17- did some light construction, packing, and moving stuff. Got in an easy recovery Kettlebell session. Decided to do Simple and Sinister with a 24k Kettlebell. 100 swings in 5m, rest 1m, then 10 getups in 10m. The 24k was heavy enough to feel it, but not heavy enough to cause any strain.
April 16- On my feet outside all day, but no hard work. Did 100 pushups in sets of 30, 30, 30, 10. Gave blood.
April 15- Failed to get a 10m set of long cycle in. Slept badly, my head was not in it. I've done 9 10m sets in a row on long cycle training days, so I suppose I need a rest. Long cycle clean and jerk, 2x20k. Warm up: 2 sets of 1m @ 6rpm. Work set: 4m @ 6rpm = 24 reps. Rested 2m, then squat benders: 100 continuous reps in 6:30. Throughout the day, 30 pushups. Did 3sets of 10 reps, slow and solid, rather than rapid fire like most days.
April 14- Some manual labor, but mostly an easy day. Through the day, 3 sets of 30 and 1 set of 10 pushups, for 100.
April 13- 180 lb. Busy day and no chance to train in the morning. Finally got into the gym at 9:00 pm. There is no power in the gym, so I lifted by the light of a kerosene lantern. Long cycle, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps. Skipped the squats, dips, and chins. Bathed and hit the sack.
April 12- In the morning, 5 getups per side with a 16k. Did all five in a single set without lowering the bell, left, then right. Throughout the day, 2 sets of 30 pushups.
April 11- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6 rpm = 60 reps. Rested 6m, then did strength training consisting of 4 sets of 5 squats with 135, chins, and dips. Performed them in a circuit. Took 14m to do all sets of squats, dips, and chins. I may use these as my primary strength movements, with TGU's, walking, and pushups for active recovery on other days. Just breaking back into these movements. Spent most of the day doing very hard manual labor, including lots of hauling, chainsawing, construction, and heavy lifting. A physically exhausting day. If I had known, I would have skipped the workout in the morning.
April 9- No weight training, but a lot of hard manual labor, mostly sawing and dragging trees.
April 7- First good session in new gym. Finger is healing nicely. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6 rpm. Work set: 10m @ 6rpm = 60 reps. This was a hard session- it's been almost a week since my last long set. Now that all my equipment is back together, did 10 squats with 135 lb., and 10 situps and back raises on the Roman chair to re-acclimate to the movements. 100 pushups throughout the day in sets of 25. Later in the evening, ran 1 mile in 9:29.
April 6- no training today due to work schedule and finger injury. I thought about working in some pushups, but decided that a rest day might serve me better.
April 5- Tried out Turkish getups for the first time in forever. 5 reps per arm with 16k. These were humbling, but I stared to get the groove back around rep 4. 75 pushups throughout the day in sets of 25.
April 4- first workout in new gym. Planned to do a 10m set of long cycle, but cut a deep gash on my right index finger, first knuckle, last night. It probably needed a stitch, but I glued it shut with super glue. If I bend the knuckle, it opens, so no long cycle for today. Did jerks instead: 5m @ 6rpm with 2x20k. Getting accustomed to the new gym. The ceiling is very low, but there is a trap door about 18x30 inches, and I have to jerk and press into this. My first rep was out of alignment and the bells hit the sideboard and bounced back and hit me. The rest of the reps were good. Did some bodyweight training afterward: 75 squat benders in about 6m, then 75 pushups in sets of 25, 25, 15, 10. I like the basement gym, but definitely need to get a radio in there.
April 2- no workout today, but moved my gym from my garage to the basement of my new property. The house is severely water damaged, but the basement is intact. It's going to be a hardcore gym- no electricity, concrete walls and floor, but plenty of space. I'll probably post photos in a separate blog when it is all set up.
April 1- Long cycle clean and jerk, 2x20k. Warm up: 1m @ 6rpm. Work set: 10m @ 6rpm = 60 reps. Today was much easier than Wednesday's set. Legs and grip were good, conditioning held out. Not a fun experience, but not terrible. Finished with dumbbell training. 3x12 curls, French presses, lateral raises, reverse flyes, flyes with a pair of 12 lb. dumbbells. Later 1 set of 25 pushups, carried and loaded some lumber, then pushed a lawnmower for 40 minutes.
No comments:
Post a Comment