December 20, 2009

10 min LaX ball/foam roller

10 min Joint Mobility

1: KB Swings

5 sets * 10 reps @ 70#

30s rest between sets

Superset 1: 60s rest between sets

2A: KB Clean and Press (Russian Weight Ladder)

5 sets * (1/1/1) @ (42/53/62#)

2B: Softball Grip Pull-ups

5 sets * 5 reps @ BW

Superset 2: 60s rest between sets

3A: Sandbag Rotational Lunges

3 sets * 8 reps per side @ 50#

3B: Suspended Push-ups

3 sets * 8 reps @ BW

4: KB Snatches

4 sets * 8 reps /arm @ 53#

90s rest between sets

December 15/16, 2009

Played hockey 1h45m both days....brutal!!!!

December 14, 2009

Garage KB Workout

10 min LaX ball/foam roller

10 min joint mobility

1: KB Swings Russian Weight Ladder

10 sets * (5/5/5) reps @ (53#/62#/70#)

30 secs rest between sets

Superset

2A: KB Snatches

5 sets * 5 reps / arm @ 53#

2B: Ring Pull-ups (forearms still sore from the softballs!)

5 sets * 5 reps

2C: KB Cleans

5 sets * 5 reps / arm @ 62#

3: Sledgehammer Halos

2 sets * 10 resp / direction @ 10#

December 12, 2009

Ran out of time to do the garage workout so just got a small set in.

Superset 1:

Softball grip pull-ups

5 sets * 5 reps @ BW

KB Clean and Press

5 sets * 1R/1L @ 62#

December 11, 2009

3 min rowing

10 min SMR
10 min joint-mobility

Warm-up: Bench 135 * 10, squat variations, Deadlift 225*6

Alternating Set:

1A: Bench

2 sets * 3 @225#, 5 @ 205#

1B: Deadlift

2 sets * 3 @ 325#, 5 @ 295#

2. Turkish Get-ups

4 min continuous @ 40#

3. KB Snatch Tabata Interval

4 min @ 40# ~34 reps per arm

Rehab: Shoulder and Neck

Cool-down

December 9, 2009

Dynamic Effort Day

3 min rowing

10 min SMR

10 min joint mobility complex

Superset:

1A: Grappler Press

8 sets * 3 reps @ 50#DB

1B: Pistol Squats (to seated then power upwards)

8 sets * 3 reps/leg @ BW

Superset 2:

2A: Barbell Power Clean and Press

5 sets * 4 reps @ 135#

2B: Towel-grip pull-ups

5 sets * 6 reps

Rehab: Rotator Cuff and Neck rehab

December 8, 2009

10 min SMR

5 min joint mobility

Cardio circuit:

3 min rowing

4 min KB Snatch 40# Tabata Interval

8 min Stationary bike intervals (1m easy/ 6*(15/45s)/ 1m easy)

4 min KB Snatch 40# Tabata Interval

3 min rowing

Cool-down

December 7, 2009

Two days in a row!! Things are looking better!

10 min SMR

15 min joint mobility

Warm-up: squat/lunge/push-up variations

Superset:

1A: Squats

8@135#, 6@185#, 5@205#, 5@225#, 5@235#, 5@245#, 3@265#

1B: Box Jumps

6 sets * 3 @ 36"

2: KB Turkish Get Ups

5 minute continuous @ 40#KB

Rotator Cuff and Neck rehab

Stationary bike intervals

1 min warm-up, 6 sets * 15s/45s, 1 min cool-down

December 6, 2009

As usual, a week in Vegas did not do much for my training regiment. Neither did the week in Brazil or the week of holiday cooking, eating and drinking too much. Anyhow enough excuses! Back in the swing of things now. Definitely not feeling as strong so decided to change around my workout tonight a little bit.

3 min rowing

10 min SMR

10 min joint-mobility complex

Warm-up: squat/lunge/push-up variations

Superset (yes superset)

1A: Bench Press

8@ 135#, 6@165#, 5@185#, 4@195#, 3@215#

1B: Chin ups

8@BW, 6@10#, 5@20#, 4@30#, 3@40#

1C: Deadlifts

8@225#, 6@265#, 5@295#, 4@315#, 2@335#

1D: Side Press (with barbell)

8@40#KB, 6@40#, 5@50#, 4@50#, 3@60#

Rotator Cuff Rehab and 4-way neck extensions 15 each @ 10#

KB Snatches Tabata Interval

8 rounds * 20s/10s @40#

November 25, 2009

This has been a CRAPPY month for my gym routine! Was 11PM and decided I really need to get a workout in so went to the kettlebells in the chilly garage. Was warmed up in no time though!

10 minute joint mobility

Warm-up: 20 Alternating hand KB swings @ 42#, 5 C&P per side @ 42#, 10 bodyweight rows

1: KB Swing - Weight ladder

10 sets * (5/5/5) @ (53/62/70#), 30 seconds rest

2: KB Clean and Press/Pull-up - Rep ladder

2 sets * (1/2/3/4) @ 53/BW

2 sets * (1/2/3) @ 53/BW

Cool-down

November 23, 2009

3 min Rowing

10 min LaX ball/Foam Roller

10 min joint mobility

Warm-up: Bench 135 * 8, Deadlift 225*8, Pull-ups BW*5, Squat 135*8, squat/lunge/push-up variations

Alternate Set 1:

1A: Bench

2 sets * 5 @ 205, 185

1B: Deadlift

2 sets * 5 @ 325, 295

Alternate Set 2:

2A: Squats

2 Sets * 5 @ 245, 225

2B: Pull-ups

2 sets * 5 @ 35, 35

Rehab work: Rotator cuff with band, 4-way neck movement 15 reps each direction @10#

Stationary Bike Intervals

1 min warm-up, 6 sets * 15/45, 1 min cool-down

November 16, 2009

2 min rowing

8 min SMR

10 min joint mobility

Warm-up: Deadlift 225*8, squat/lunge variations, Bench 135 * 8

Alternating Sets

1A: Deadlift

8 sets * 5 reps @ 325#, 295#, 265# *6

1B: Bench

8 sets * 5 reps @ 205#, 185#, 165# *6

Rotator cuff rehab

2: 4 way neck extensions

15 reps per direction @ 10#

Cool-down

November 13, 2009

Dynamics Effort

3 min rowing

8 min SMR

12 min Joint mobility (now incorporating the rotator cuff work from previous workout in warm-up)

Warm-up: Squat/lunge/push-up variations

Superset 1: 30-45 seconds rest

1A: Grappler Press

8 sets * 3 reps @ 50# DBs

1B: Box jumps

8 sets * 3 reps @ 36"

Superset 2: 90 seconds rest

2A: Hang Power Cleans

5 sets * 4 reps @ 155#

2B: Churpees

5 sets * 4 reps @ BW

3: Turkish Get-ups

4m30s continuous @ 40# KB

Elastic band rotator cuff rehab

4: Stationary Bike Intervals

1m Warm-up, 8 * 15s/45s sprint intervals, 1 min cool-down

5: 4 way neck extensions

15 reps per direction @ 10#

November 10, 2009

3 min rowing

10 min SMR

10 min joint mobility

Warm-up: Bench 135# * 8, squat/lunge/deadlift variations, Deadlift 225# * 6

1A: Bench Press

2 sets * 5 reps @ 205#, 185#

1B: Deadlift

2 sets * 5 reps @ 325#, 295#

2A: Squats

Warm-up 135*8

2 sets * 5 reps @ 245#

2B: Weighted Pull-ups

Warm-up 5 reps @BW

2 sets * 5 reps @ 35#

3: Rotator Cuff Complex

"Y,T,W,L2" + Scarecrows and skiiers

4 reps of each for total of 28 reps

4: 4-way neck extensions

15 reps each direction @ 10#

5: Stationary bike Intervals

1 min warm-up, 15s / 45s * 8 reps, 1 minute cool-down

Rotator cuff band-work

November 7, 2009

Prowler Work Out

Warm-up

6 * 40 yard Pulls @ 235#

4 * 40 yard Backward Pulls @215#

6 * 20 yard sprint pushes @ 235#

Cool-down/foam roller/SMR

November 3, 2009

10 min SMR

10 min joint mobility

Warm-up: Bodyweight Squats/lunge/push-up variations

1: KB Swings - Russian Weight Ladder

10 sets * (5/5/5) @ (53/62/70#) - 30 secs rest intervals

2: KB Clean and Press/Ring Pull-ups - Russian Rep Ladder

4 sets * (1/2/3) @ 53/25# - 90 secs rest intervals

3: KB Snatches

5 sets * 10R/10L reps @ 42#

4: Tabata Interval - Battling Ropes

8 sets * 20s/20s

Cool-down

November 1, 2009

Prowler Workout

Warm-up

6 * 40 yard Pulls @ 215#

4 * 40 yard Backward Pulls @215#

6 * 25 yard sprint pushes @ 215#

Cool-down/foam roller/SMR

October 27, 2009

10 min foam roller/LaX ball

10 min joint mobility

Warm-up: squat/lunge/push-up variations

1: KB Swing Ladder

10 sets * (5/5/5) reps @ (53/62/70#)

2:KB Clean & Press/Ring Pull-up ladder

4 sets * (1/2/3) reps @ 53#/25#

3: KB Snatches

5 sets *10L/10R @ 42#

4: Tabata Interval

Battling Ropes - 20s/20s *8 sets

Cool-down

Oct 24, 2009

Prowler Workout

Warm-up

6 * 40 yard Pulls @ 215#

4 * 40 yard Backward Pulls @215#

6 * 25 yard sprint pushes @ 215#

Cool-down/foam roller/SMR

October 23, 2009

10 min foam roller/LaX ball

10 min joint mobility

Warm-up: Bench (135*8, 185*3), squat/lunge/push-up variations, Squat (135*5, 185*5)

Superset 1:

1A: Bench Press

5 sets * 3 reps @ 205, 205, 205, 185, 185

1B: Clapping Push-ups

5 sets * 5 reps

Superset 2:

2A: Squats

5 sets * 3 reps @ 245, 245, 245, 255, 255

2B: Box jumps

5 sets * 3 reps @ 36"

3: Bike Intervals

1 min warm-up, 15s hard/45s easy * 6 intervals, 1 min cool-down

Shoulder rehab

October 21, 2009

Went over to Scott's place tonight for Dynamic Effort and Repetition deadlifts. I can feel that I am going to be sore tomorrow already!

10 min Foam Roller/LaX ball

10 min Joint Mobility

Warm-up: squat/lunge variations, Warm-up deadlift sets

1. Banded Sumo Stance Speed Deadlifts (conventional stance in video)

8 sets * 3 reps @ 155# + Band tension (nominally 315# at extension)

2. Snatch Grip, Elevated Deadlifts with Chains

3 sets * 10 reps @ 135# + Chains (about 235# at full extension)

3A: Glute Ham Raises

2 sets * 10 reps

3B: Weighted Standing Crunches

2 sets * 10 reps @ 120#

Cool-down

October 20, 2009

Another Garage Workout

10 min Foam Roller/LaX ball

10 min Joint Mobility warm-up

Warm-up: Squat/lunge variations

1. KB Swings

5 sets * 10 reps @ 70#

30 sec rest periods

2. Circuit (3 sets)

Sandbag Thrusters * 10 @ 50#

Suspended Push-ups * 10,8,8

Suspended Body Rows * 10

Sandbag Lunges 5 per side

3A. Ring Pole Vaulters

2 sets * 5 reps

3B: KB Windmills

2 sets * 6 reps per side @ 36#

Cool-down

October 19, 2009

KB Garage Workout

10 min Foam Roller/LaX Ball

10 min Joint Mobility

Warm-up: Bodyweight Complex (squats/lunge variations)

1. Russian Weight Ladder KB Swings

10 sets * (5/5/5) @ (42#/53#/62#)

30 sec rest interval

2. Russian Rep Ladder Clean&Press/Weighted Pull-ups

3 sets * (1/2/3) @ 53#/25#

3. KB Snatches

3 sets * 10 reps per side @ 42#

4. Tabata Protocol with Alternating: Battling Ropes & 50# Sandbag Shoulders

8 sets * 20s/10s

5. Clubbell Halos (large and small)

3 sets * 5 reps each direction @ 9# Clubbell

Cool-down

October 18, 2009

Prowler Day

10 min warm-up

5 * 40 yard Prowler pulls @ 215#

5 * 40 yard Prowler Reverse pulls @ 215#

6 * 25 yard Prowler push sprints @ 215#

10 min cool-down and SMR

October 15, 2009

Its been a while since I have been on here and unfortunately it is because of travel and tweaking my back somehow. I am not even sure it was my back since I could feel where it hurt just by doing abdominal bracing so it may have been somewhere around my transverse abdominus. Anyhow it is feeling better after a rest. I am thinking about just doing a couple weeks of kettlebell workouts to boost my endurance while maintaining strength. I will see how it goes. Would probably like to get a bench/deadlift workout in there but may decrease the volume.

10 min foam rolling/LaX ball

10 min joint mobility warm-up

Warm-up: 5 sets * 10 reps KB Swings @ 53#

2 sets of Ring Superset:

Softball Grip Pull-ups * 7 reps

Ring Dips * 6 reps

Suspended Push-ups * 8 reps

Ring Body Rows (feet elevated) * 10 reps

Superset * 3 sets:

KB Clean and Press: 5 reps per side

KB Snatch: 5 reps per side

Tabata Interval:

Battling Ropes 8 sets * 20s/10s

Cool-down

October 4, 2009

Prowler Training

10 minute warm-up

5 * 40 yd Prowler pulls @ 215#

5 * 40 yd Reverse Prowler pulls @ 215#

6 * 25 yd Prowler push sprints

Cool-down

October 3, 2009

This week I have felt exhausted and spent two nights sleeping on a plane. As a result not much for workouts during the week. Still wasn't feeling 100% for todays workout but got to the gym at least.

3 minute rowing

10 minute LaX ball/foam roller

10 minute joint mobility complex

Warm-up: Bench 135 * 7, squat/lunge/push-up variation, Deadlift 225 * 5

1A: Bench Press

1 set * 4 reps @ 225#, 5 sets * 5 reps @ 205, 185,185,185,185

2A: Deadlift

1 set * 4 reps @ 335#, 4 sets * 5 reps @ 315, 295, 295, 295

Cool-down

September 28, 2009

Quick garage workout while trying to pack way too much into one day and catch a flight at night.

5 minute warm-up

1: KB Swing Russian Ladder

10 sets * 5/5/5 @ 53#/62#/71# with 30 seconds rest between sets

2: Softball grip pull-ups

3 sets * 8/7/5

September 26, 2009

Prowler Sled Day

Turf was damp so this felt a little easier. Either that or we are just in better condition!

10 minute warm-up

5 * 40 yard Forward Pulls @ 215#

5 * 40 yard Backward Pulls @ 215#

6 * 25 yard Sprint Pushes @ 215#

10 minute cool-down

September 22, 2009

3 minute rowing

10 minute joint mobility

Warm-up: Squat 8 @ 135#, squat/lunge/push-up variations

Alternating Sets:

1A: Squats

5 sets * 5 reps @ 185, 225, 245, 245, 245, 1 set * 3 reps @ 255#

1B: Weighted Pull-ups

5 sets * 5 reps @ 35#

Superset:

2A: Dynamic Bench Press

8 sets * 3 reps @ 155,155,155,155, 135,135,135,135

2B: Lateral 2 foot jumps over bench

8 sets * 8 reps (4 each side)

Cool-down

September 20, 2009

Prowler Training

5 minute warm-up

10 reps 40 yard prowler pulls @ 215#

6 reps 25 yard prowler sprints @ 215#

5 minute cool-down

September 19, 2009

10 min. Lax ball/foam roller work

10 min. joint mobility

Warm-up: Bench 135# * 8 reps, squat/lunge/push-up variations, Deadlift 225# * 5 reps

Alternating Set:

1A: Bench Press

5 sets * 5 reps @ 215#, 195, 195, 195, 195

1B: Deadlift

5 sets * 5 reps @ 325#, 305, 305, 305, 305

Rotator Cuff Rehab

Kettlebell 100 Circuit with 53# KB:

20 reps 2 handed swings

10/10 left/right cleans

5/5 L/R Press

10 Squats

10/10 L/R Snatches

10/10 L/R 1-handed swings

September 17, 2009

Garage Pull-up night

Wanted to get a 100 pull-up night under my belt. Here goes:

Ring Pull-ups

12 sets * 10,10,9,9,9,9,8,8,9,8,7,7 - 5 minutes rest between sets

103 total!

September 16, 2009

10 minute SMR/Warm-up

1: Dynamic Effort Banded Squats

3 sets of Warm-up

8 sets * 2 reps @ 135#*4, 155#*4 (not including bands)

2: Grappler Presses with Swiss Bar

8 sets * 3 reps @ 100#, 120#, 120#, 120#, 100,100,100,100

3: Weighted Pull-ups

8 sets * 3 reps @ 36lbs (2*18lb chains)

4: Belt Squats (going to be hardpressed to find a good video of this)

2 sets * 10, 15 reps @ 135#

September 13, 2009

Quick workout to get bench and deadlift in at the gym before closing time.

3 minute rowing

10 minute LaX ball/foam roller

10 minute joint mobility

Warm-up: Bench 135# * 8, squats/lunge/push-up variations, Deadlift 225# * 5

Alternating Sets:

1A: Bench Press

5 sets * 5 reps @ 215#, 190, 190, 190, 190

1B: Deadlift

5 sets * 5 reps @ 315#, 295, 295, 295, 295

Rotator Cuff rehab

September 12, 2009

Prowler Push Day

The sled felt heavier than the last two times and my 4th sprint felt like my 6th. All in all I was a mess by the end of this with my quads cramped up but 15 minutes later I was fine.

10- 40 yard pushes @ 215#

6-25 yard sprints @ 215# (had to drop to 180# on the 6th sprint today)

Cool-down

September 10, 2009

Kettlebell Conditioning Workout

Well today was a learning experience as I figured out how to put videos together with the new camera we got in order to capture the little one. Here is my first attempt at capturing a workout with it. I am probably going a little too heavy with the cleans but have nothing in between the 53# and 70# however it is on order. Originally I had planned to do 10 sets rather than 5 of the circuit but there was no frigging way that was going to happen. Video was shot on the fourth set and am pretty much done.

10 min warm-up

1: Two-handed KB Swing Ladder (30 seconds rest between sets)

10 sets * (5/5/5) @ (42/53/70#)

Superset (tried for 60 sec rest but needed to switch to 90 after 2nd set):

2A: KB Snatches

5 sets * 5 reps/arm @ 53#

2B: Ring Pull-ups

5 sets * 5 reps

2C: KB Cleans

5 sets * 5 reps/arm @ 70#

2D: Suspended Push-ups

5 sets * 5 reps (should have done more reps of these)

Rotator Cuff Rehab

Also suffered my first kettlebell related blister on the very last set of cleans. It isn't too bad though and shouldn't get in the way of any other lifting stuff.

September 8, 2009

3 minute rowing

10 min LaX ball/foam roller

10 min joint mobility complex

Warm-up: Squat/lunge/push-up variations, Squats 135 * 5, 185 * 5, 195 * 3

Superset #1 (90s rest between sets):

1A: Squats

7 sets * 3 reps @ 225#, 245#, 255#, 255#, 255#, 225#, 195#

1B: Box jumps

7 sets * 3 reps @ 36" box

2: Turkish Get-ups

4:15 min @ 40# KB

1:15 min @ 30# KB

Rotator Cuff Rehab

September 7, 2009

Garage workout

10 min warm-up: 100 jumps skipping, squats, lunges, joint mobility

1: Rope-grip Kettlebell Swings

3 sets * 20, 15, 15 (didn't want to screw up grip for pull-ups so reduced reps) @ 53#KB

Superset #1 (90s rest between sets):

2A: KB Cleans

5 sets * 3, 4, 5, 4, 4 reps @ 70#KB

2B: Softball-grip pull-ups

5 sets * 5 reps @ BW

2C: KB Shoulder Press

5 sets * 3, 4, 5, 4, 4 reps @ 53#KB

Superset #2 (90s rest between sets):

3A: KB Snatches

5 sets * 5 reps per side @ 53#KB

3B: Bearhug Sandbag Good Mornings

5 sets * 5 reps @ 70#SB

3C: KB Windmills

5 sets * 5 reps/side @ 42#KB

4: Battling Ropes Tabata Interval (8 sets * 20 work/10rest)

5 min cool-down

September 6, 2009

Prowler Sled Workout

5 min Warm-up

10 * 40 yd prowler pushes @ 215#

6 * 25 yd prowler sprints @ 215#

5 min cool-down

September 5, 2009

Deload Week

3 min rowing

10 min LaX ball/foam roller

10 min joint mobility complex

Warm-up: Bench Press 135 * 5, squat/lunge/push-up variations, Deadlift 225 *5

Alternating Set:

1A: Bench Press

5 sets * 3 reps @ 205#

1B: Deadlift

5 sets * 3 reps @ 305#

Superset:

2A: Pistols

3 sets * 3 reps/leg

2B: Dynamic Med Ball Circuit (overhead, underhand, right/left throws)

3 sets * 10 per @ 8# MB

2C: Back Extensions

3 sets * 10 reps

Rotator Cuff Rehab

3: KB Snatches Tabata Interval @ 40# KB

September 3, 2009

Was kind of a hybrid workout with a bit of dynamic work and a bit of max effort work.

3 min rowing

10 min LAX ball/foam-roller

10 min joint mobility

Warm-up: squat/lunge/push-up variations

Superset (30s rest between sets):

1A: Grappler Press

8 sets * 3 reps @ 50, 50, 45 *6 DBs

1B: Bulgarian Jump Split Squat (don't know how to explain this see video)

8 sets * 3 reps/leg @ BW

Superset (120s between sets):

2A: Weighted wide-grip pull-ups

5 sets * 3 reps @ 35#

2B: Side Press (see Pavel's Power to the People)

5 sets * 3 reps @ 50#, 55#, 60#, 65#, 65#

3: Windshield Wipers

3 sets * 10, 12, 16

Superset:

4A: Med Ball push decline sit-ups

2 sets * 10 reps @ 12#

4B: Power sit-ups to Ball Slam

2 sets * 5 reps @ 8#

Rotator Cuff rehab

September 1, 2009

Needed to check the ego a bit tonight. Was trying to push the weight in squats a bit to figure out where my 5RM is and afterwards realized that form was being sacrificed as a result. There is a BIG, BIG difference between deep, full ROM squats and thighs parallel to the floor squats. I want to keep the full range of motion since I have the flexibility to do those but without a spotter, too much weight gets a bit scary.

3 min rowing

10 min LaX ball/foam roller SMR

10 min joint mobility complex

Warm-up: Squats 5 @ 135#, squat/lunge/push-up variations

Superset:

1A: Squats

6 sets * 5 @ 225#, 3 @ 245#, 3 @ 265#, 3 @ 275#, 5 @ 225#, 5 @ 225#

1B: Box Jumps

6 sets * 3 reps @ 36" box

5 minute continuous superset

2A: Towel-grip elevated bodyweight rows

10, 10, 8, 6, 5, 5

2B: Dips

10, 10, 8, 6, 5, 5

Rotator Cuff rehab

Exercycle intervals

1 min warm-up, 5* 15s sprint/45s easy, 1 min cool-down

August 31, 2009

50 softball grip pull-ups tonight while preparing dinner. The last 8 of these were killer on the forearms. Had to do the last 5 reps one at a time resting in between.

August 30, 2009

I was pretty sore in my upper calves and around the hip flexor/gluteus medius area from the prowler yesterday but definitely wanted to get a workout in. On bench and deadlift I am on the 3rd week (heaviest week) of a 4 week cycle. I felt weak on the bench and ended up having a friend spot me and help me out on a couple of reps but it wasn't until my last set that I realized I had added 20 extra pounds from the previous week rather than the 5 I was supposed to add. So all in all not bad.

3 min rowing

10 min LaX ball/foam roller

10 min joint mobility

Warm-up: Bench 135# * 5, squat/lunge/push-up variations, Deadlift 225# *5

Alternating Set:

1A: Bench Press

5 sets * 5 (last one assisted), 4,4,4,5 @ 235#, 205, 205, 205, 185

1B: Deadlift

5 sets * 5 @ 325#, 295, 295, 295, 295

2: Turkish Get-ups

4 minutes @ 40# KB

Rotator cuff rehab

August 29, 2009

Prowler Sled Sprint Training

My friend Scott Roberts got me up bright and early out to an artificial turf field to push his prowler sled around. This was a great workout! Here is our workout plus a video clip of prowler pushes.

5 min warm-up

10 * 40yd prowler pushes @ 215# (3:1 rest:work ratio)

6 * 25 yd prowler sprints @ 215# (~6:1 rest: work ratio)

5 min cool-down

August 28, 2009

Long week of meetings and no gym time :-(. Quick garage workout before some prowler sled sprint intervals first thing tomorrow morning.

Warm-up: 20 prisoner squats, 2 sets * 30 reps kettlebell swings @ 42#

Superset:

1A: Kettlebell Swings

5 sets * 10 reps @ 70#

1B: Ring Pull-ups

5 sets * 5 reps @ BW

KB Clean and Press/Ring Pull-ups Russian Ladder

5 sets * (1/2/3) @ 53#/BW

(55 total pull-ups tonight!)

August 23, 2009

My grip on the deadlifts tonight was not great. Mental note not to do the marathon pull up evenings before deadlift day. Hands are definitely a bit tender.

3 min rowing

10 minute LaX ball/ foam roller

10 minute joint mobility complex

Warm-up: Bench press 135 * 5, squat/lunge/push-up variations, Deadlift 225 * 5

Alternate Sets

1A: Bench Press

5 sets * 5 reps @ 215, 190, 190,190,190

1B: Deadlift

5 sets * 5 reps @ 315, 285, 285, 285, 285

2: Turkish Get-ups

4 minutes @ 40# KB

Rotator Cuff rehab

August 22, 2009

Another night where time got away on me so I ended up doing 80 ring pull-ups throughout the evening.

August 19, 2009

3 min rowing

10 min LaX ball/foam roller SMR

10 min joint mobility

Warm-up: Squats 5 @ 135, squat/lunge/push-up variations

Superset:

1A: Squats

5 sets * 5 reps @225#

1B: Box jumps

5 sets * 3 reps @ 36" box

Continuous Superset (no breaks for 5 minutes)

2A: Grappler Press

10, 8, 6, 5, 5 @ 40# DB

2B: Bent-Over Rows

10, 8, 6, 6, 5 @ 100#

3: Dynamic Med Ball circuit: overhead, underhand, right side, left side

2 sets * 10/10/10/10 @ 8# MB

Superset:

4A: Med Ball Power sit-ups to ball slam (I finally found the video where I got these from. They are at 1:43 and 2:25 of the below video)

8, 10 reps @ 8# MB

Gym Jones - The Captain

4B: Kettlebell Windmills

6,6 reps @ 40# KB

Rotator Cuff Rehab

August 18, 2009

No real workout tonight but decided to just get a bunch of pull-ups in while prepping and eating dinner. My stretch goal was 100 but wanted to get as many in as the number of millilitres Selena had consumed today so final total was: 78!

August 17, 2009

Well, first workout back after the birth of my little girl, Selena. I can tell it is going to be challenging in the next couple of weeks to hit the gym consistently due to the huge difference in my sleep patterns vs. hers!

3 min rowing

10 min LaX ball/foam roller SMR

10 min joint mobility

Warm-up: Bench press 135 *5, squat/lunge/push-up variations, Deadlift 225 * 5

Alternate sets:

1A: Bench Press

5 sets * 5 reps @ 205, 185, 185, 185, 185

1B: Deadlift

5 sets * 5 reps @ 305, 275, 275, 275, 275

Rotator Cuff rehab

2: Exercise Bike Sprints

1 min light warm-up, 6 sets * 15sec/45sec intervals, 1 min cool-down

August 12, 2009

3 min rowing

10 min Lax ball/foam roller

10 min joint mobility complex

Warm-up: Deep Squats 135 * 5, squat/lunch/push-up variations

1: Deep Squats

5 sets * 5 reps @ 225#

Superset

2A: Windshield wipers

2 sets * 10 reps/leg @ 135#

2B: Kettlebell windmills

2 sets * 6 reps @ 40#

3: Kettlebell Snatch Tabata Interval

20s/10s * 8 @ 40# (~66 snatches)

Rotator Cuff rehab

Stretch/cool-down

August 10, 2009

I went through my posts since I have started keeping this training log and got a bit disheartened at first since it didn't appear that I have increased the weight I am using of the past 4 months. However after further review, the big difference now is that I am not getting injured from using the same weights. It was interesting to see the progression as I have iterated to my current routines. Hopefully now that I will focus more on periodization I can start increasing the weights. The other positive item is that I have stayed roughly the same weight but feel I have gotten thicker through the chest and shoulders during this time.

Dynamic Effort Workout

3 minute rowing
10 min LAX Ball/Foam Roller
10 min joint mobility complex

Warm-up: Squat/Push-up variations

Superset (30 seconds rest between sets)
1A: Box jump squats
10 sets * 2 reps @ 155#

1B: Pull-ups
10 sets * 5 reps @ bodyweight (had to switch to kipping near the end)

2: Dynamic Bench Press (30 seconds rest between sets)
8 sets * 3 reps @ 135#

3: Power Clean and Press (45-60 seconds rest between sets)
6 sets * 4 reps @ 135#

Rotator Cuff rehab
5 min Cool-down

August 9, 2009

Had what was supposed to be a lazy day that turned into where have all the hours gone. Was spent from doing gardening and other household stuff so decided to just get in a "grease the groove" style workout so I can say I did something.

Over a few hours I did 30 softball grip pull-ups. I will try to find a video or post a picture of these. I got the idea off of a Diesel Crew or Synergy Athletics clip and made these contraptions for under $20.

August 8, 2009

This was a lighter volume de-loading day.

3 minute rowing

10 minute LAX ball/foam roller

10 minute joint mobility

Warm-up: Bench 135# * 5, Squats/Lunge/Push-up variations, Deadlift 225 * 5

Alternating Set:

1A: Bench Press

5 sets * 3 reps @ 195#

1B: Deadlift

5 sets * 3 reps @ 295#

Superset:

2A: Pistol squats (using rubber band for assistance)

5 sets * 3 reps per leg

2B: Churpees (pull-up/burpees)

5 sets * 5 reps

3: Kettlebell Turkish Get-ups

4 minutes constant @ 40# KB

Rotator Cuff rehab

Cool-down

August 5, 2009

Quick garage workout before some entertaining tonight.

Joint Mobility

Warm-up: bodyweight squats,lunges, pushups

1: Kettlebell Swings- Russian Ladder

10 sets * (5/5/5) @ (42/53/70#)

2: KB Clean and Press/Ring Pull-up ladder

4 sets * (1/2/3) @ 53# and 15#

Cool-down

August 3, 2009

Wanted to get a quick workout in today before work entertaining got underway. My quads and glutes are so f*?!@ing sore from my squat workout that I am still struggling to get up the stairs. This is seriously the most sore that I have been from a workout in 2 years. Getting moving felt good though and I should have done at least some SMR and joint mobility yesterday. I also added a new device to my garage gym yesterday and will post a photo of it soon.

10 min LAX ball/foam roller

10 min joint mobility

Superset:

1A: Rope grip Kettlebell swings

6 sets * 10 reps @ 53#

1B: Ring pull-ups

6 sets * 5 reps @ BW

1C: Battling Ropes

Various patterns for 20s (longer than it sounds!) with 50' - 1.5" rope

Rotator cuff rehab

August 1, 2009

Off to a much better start in August than my intoxicated July!

3 min rowing

10 minute LAX Ball/Foam Roller

10 minute joint-mobility

Warm-up: Deep Squat 135#*5, squat/lunge variations

Alternating Set:

1A: Squats

5 sets * 5 reps @ 205#, 225#, 245#, 245#, 225#

1B: Box jumps

5 sets * 3 reps to 36" box (this was a bit scary!)

Superset:

2A: Floor Wipers

3 sets * 10 reps per side @ 135#

2B: KB Windmills

3 sets * 8, 6, 6 reps @ 30#, 40, 40KB

Rotator Cuff rehab

5 minute cool-down stretch

Foam Rolling & Self Myofasical Release

I have been telling a number of people about foam rolling and using a lacrosse ball for soft tissue work or self-myofascial release. Though I would put up a few resources for this. This definitely doesn't take the place of a deep tissue massage but I find that it lets you go a lot longer between visits especially if you are on a budget.

Two great articles from tmuscle.com:

http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks

http://www.tmuscle.com/free_online_article/sports_body_training_performance/soft_tissue_work_for_tough_guys

Good video with foam roller and tennis/lacrosse ball work. I can't do the lacrosse ball on the floor since it hurts too much so I usually go against a wall where I can vary the pressure.

Free e-book from Robertson Training Systems with a lot more detail:

http://www.robertsontrainingsystems.com/downloads/SMR-manual.pdf

July 31, 2009

I can not believe that I have not been to the gym for 10 days. It is so easy to continue when you get into that groove but when it gets broken, overcoming the inertia to get going again is tough. I was just going to go and have a short workout to get back to the gym but by the time I got through my warm-up I was ready to hit it a bit heavier.

3 minute rowing

10 minute LAX ball/foam roller

10 minute joint mobility work

Warm-up:

Bench press 135*5, squat/lunge/push-up variations, Deadlift 225*5

Alternating Set

1A: Bench Press

5 sets * 205, 185, 185, 185, 185

1B: Deadlift

5 sets * 305, 285, 285, 285, 285

Shoulder rehabilitation

Cool-down

July 20, 2009

Dynamic Effort Day

Haven't done one of these for a while. After heavy bench yesterday not sure it was the best idea. I am going to be SORE tomorrow. Extra Glutamine in my post-workout shake!

10 minutes foam roller/LAX ball

10 minutes joint mobility

Warm-up: squat/lunge/push-up variations

Superset 1:

1A: Dynamic Bench Press

8 sets * 3 reps @ 145#

1B: Box jumps to 30" box

8 sets * 5 reps

Superset 2:

2A: Hang Power Cleans

5 sets * 4 reps @ 145#

2B: Churpees (Burpee with a Chin/Pull-up)

5 sets * 4 reps @ BW

3: Turkish Get-ups

5 minutes alternating arms @ 30# KB

Rotator Cuff rehab

Cool-down

July 19, 2009

Home on travel lockdown until well after the baby is born. Am very much looking forward to getting a consistent routine established for the next month (or at least 3 weeks!)

4 min rowing

5 minute SMF/foam-roller

10 minute joint mobility

Warm-up:

Bench press 135*5, Squat and lunge variations, push-up variations, Deadlift 225*5

1A: Bench press

5 sets * 5 reps @ 200, 180, 180, 180, 180

1B: Deadlifts

5 sets * 5 reps @ 300, 270, 270, 270, 270

2: KB Snatch Tabata Interval

8*20 sec on/10 sec off @ 40# KB

Rotator Cuff Rehab

5 min cool-down

July 18, 2009

5 minute foam roller/SMR

10 minute joint mobility

Superset

1A:Rope Grip KB Swings

5 sets * 10 reps @ 53#

1B: 30 seconds Battling Ropes

KB Clean and Press/Ring Pull-up Ladder

2 sets * (1/2/3/4) @ 42# & Bodweight

1 set * (1/2/3) @ 53# & BW

5 min Cool-down

July 11, 2009

10 min foam-roller/SMR

10 min joint mobility

Warm-up: Skipping 100 jumps, squat and lunge variations, push-ups, mountain-climbers

1A: Grappler Press

5 sets * 5 reps @ 50# DBs

1B: Wide-grip pull-ups

5 sets * 6 reps @ BW

1C: One-legged squat variations

5 sets * 5-8 reps @ BW

2A: Power Cleans

3 sets * 5 reps @ 145#

2B: Towel grip Rows

3 sets * 10 reps @ BW

Cool-down

July 10, 2009

5 min rowing

10 min foam roller/SMR

10 min joint mobility

Warm-up: Bench Press 135#*5, squat variations and lunges, Deadlift 225#*5, push-ups, mountain climbers.

1A: Bench Press

5 sets * 5 reps @ 195#, 175,175,175,175

1B: Deadlift

5 sets * 5 reps @ 295#, 265, 265, 265, 265

2: KB Snatch Tabata Interval with 40#

Rotator cuff rehab

10 min cool-down and stretch

July 8, 2009

Well back in Denver after some significant Stampeding. I can't tell if the air feels thinner or if the 6 days of Stampeding has caught up with me!

5 min foam roller/SMR

10 min joint-mobility/warm-up

1: KB Swing Ladder

10 sets * (5/5/5) @ (42/53/70#), 30s rest between sets

2: KB Clean and Press/Ring Pull-up ladder

3 sets * (1/2/3) @ 53/15#

Rotator Cuff re-hab

June 30, 2009

Kettlebell workout today. I am impressed the gym in Sylvan has the selection of kettlebells that it does.

5 min Foam roller/SMR

10 min Joint Mobility complex

1: KB Swing ladder

10 sets * (5/5/5) @ 44/55/70#

2: KB Clean and Press/Ring Pull-up ladder

3 sets * (1/2/3) reps, 2 sets * (1/2) @ 55# and 15#

Shoulder Rehab exercise

Superset

3A: Ring Pole-vaulters

2 sets * 6 reps @ Bodyweight

3B: Floor Wipers

2 sets * 10 reps/side @ 135#

10 min cool-down and stretch

June 29, 2009

Up in Sylvan Lake this week. The gym facility here is pretty impressive for a little town and am going to be able to do my kettlebells and ring work tomorrow. The only major thing they are missing is a rowing machine!

3 min elliptical trainer

5 minute SMR/foam roller

10 min joint mobility

Warm-up:

Bench Press 5 reps @ 135#

10 each: Sumo Squats, Lunges, Feet together squats, Side Lunges, Hindu push-ups, Mountain Climbers

Deadlift 5 reps @ 225#

Alternating Set:

1A: Bench Press

5 sets * 5 @ 215 (restricted range of motion), 5/5/4/4 @ 185#

1B: Deadlifts

5 sets * 5 reps @ 295, 5/5/5/5 @ 275#

2: Turkish Get-ups

5 minutes alternating arm @ 35# KB

Rotator cuff rehab and SMR

10 min cool-down and stretch

June 26, 2009

Long day and long week of travelling. Hit a garage workout before heading into town for a bit of a celebration. This actually had me sweating and breathing pretty heavy.

10 min Joint mobility

Kettlebell Swing ladder (30s rest between sets)

10 sets * (5/5/5) @ (42/53/70#)

KB Clean & Press/Ring Pull-up ladder (90s rest between sets)

5 sets * (1/2/3) @ 53#/15#

June 20, 2009

Quick, light workout today. Hamstrings are still pretty sore from the deadlifts on Thursday. Took yesterday off to bask in the sun and drink margaritas.

Foam-roller/LaX ball SMR

200 jumps skipping

10 min. Joint mobility

50 rope grip KB Swings @ 42#KB

Kettlebell Clean and Press/Pull-up Ladder

5 sets * (1/2/3) @ 42# & Bodyweight

1 set * (1/2) @ 53# & 25#

Shoulder and Transverse Abdominus rehab

June 18, 2009

5 minute rowing

10 minute foam roller/SMR

10 minute joint mobility

5 minute warm-up

Alternating Set:

1A: Bench Press

5 @ 135#, 5 @ 155#, 5 @ 175#, 5 @ 195#, 3 @ 215#

1B: Deadlifts

5 @ 225#, 5 @ 245#, 5 @ 265#, 5 @ 285#, 3 @ 315#

2: Tabata Interval (20s, 10s * 8): KB Snatches @ 40#KB

Shoulder Rehab work

5 min. Cool-down/Stretch

June 17, 2009

Yet another garage workout. Need to actually get my ass into the gym one of these days!

10 min Foam roller and SMR

10 min Joint Mobility

Warm-up: 50 alternating one-arm KB swings @ 42#

KB Clean and Press/Weighted Pull-up Ladder

4 sets *(1/2/3) @ 53# KB & 15# extra pull-up weight

Sandbag Shoulders/Sledgehammer halos

2 sets * 10 reps @ 70# SB & 10# Sledge

5 minute Cool-down/stretch

June 13, 2009

Another quick garage workout today. Had a early evening nap and didn't get up until 19:30 so started this at 8PM. A little later than desirable.

Warm-up: Tabata interval-Jump Rope (20s/10s-8rounds)

10 minute joint mobility

Rope Grip KB Swings

5 sets * 10 reps @ 53#

KB Clean and Press/Ring Pull-up Ladder

3 sets * (1/2/3/4) @ 42# & Bodweight

50 Snatches for time @ 42# KB: 2m23s

Shoulder rehab work

June 12, 2009

Very long week stuck in a training course. Was mentally drained after the conclusion every day so not a lot of gym work. I need to find a happy medium when I am exhausted of just getting some exercise and not having to perform at peak intensity. Today I just wanted to get a workout in so did a kettlebell workout in the garage. Did a KB ladder as described in Pavel's Enter the Kettlebell.

Warm-up: Light KB Swings, joint mobility

KB Clean and Press/Ring Pull-up ladder

5 sets * (1/2/3) reps with 42# KB and Bodyweight for Pull-ups

Rope Grip KB Swings

3 sets * 10 reps @ 53#

Sledgehammer Halos

2 sets * 10 reps @ 10# sledge

June 7, 2009

Got my gymnastic rings installed in the garage today (along with a garage fan) but went to the gym for workout.

5 minute rowing

5 minute foam-roller

10 minute joint mobility

Warm-up set Deadlifts 10 reps @ 135#

5 minute full-body dynamic warm-up

1. Deadlifts

4 sets * 5 reps @ 275#

180s rest in between sets

Continuous Supersets

5 minutes alternating

2A: Bench Press

10, 8, 7, 5, 5 @ 135#

2B: Towel Grip/Elevated feet/Body Rows

10, 9, 7, 6, 5 @ BW

2 minute rest

3A: Palms facing Pull-downs

10 @ 140#, 9, 7, 6, 5,5, 3 @ 120#

3B: Tricep Push-downs

10 @ 90#, 8, 7, 6, 5, 5, 4 @ 80#

Core Superset:

4A:Med Ball Power Sit-ups to Ball-slam

3 sets * 10 reps @ 14# MB

4B: Med Ball Slams

3 sets * 10 reps @ 8# MB

Rotator cuff rehab

5 minute stretching

June 6, 2009

Gorgeous day here in Colorado and was having troubles getting motivated to go to the gym so I opted for a backyard workout. This gave me a chance to try out my new sandbag from www.sandbagfitnesssystems.com The 70# sandbag felt like double that weight. It is unreal how much heavier the weight seemed to be in that form factor.

10 minute joint mobility

5 minute dynamic warm-up

4 min Tabata interval: KB snatches with 42# KB

Continuous Circuit:

Sandbag Zercher Squats * 10 @ 70#

30 s battling ropes

Rope Grip Pull-ups * 8

30 s battling ropes

Sandbag Cleans to Shoulder * 10 @ 70#

30 s battling ropes

Jungle Gym bodyweight rows * 8

30 s battling ropes

Sandbag Bearhug good mornings * 10 @70#

30 s battling ropes

Sandbag lunges * 5 per leg @ 70#

30 s battling ropes

Sandbag backpack push-ups (it is tricky to get the sandbag to balance on your back when alone. There must be a trick to doing this)

30 s battling ropes

Kettlebell halos * 10 @ 42#, Sandbag Around the World * 3 @ 50#

30 s battling ropes

4 min Tabata interval: KB Swings @ 53#

Shoulder rehab exercises and Lacrosse ball SMR (Self Myofascial Release)

5 minute Stretching

June 4, 2009

Late night workout from 945 to 1100PM tonight. I felt good but think that is getting a little bit too late for even me.

5 minute rowing
5 minute foam roller
10 minute joint mobility

Warm-up set of Sumo stance Deadlifts 8 reps @ 135#

5 minute warm-up complex

1. Deadlifts
4 sets * 6 reps @ 265#
180s rest between sets

5 minute continuous supersets
2A: Chin-ups
10,8,5,4 @ bodyweight, 6,4 @ 40# assisted
2B: Dips
10,8,6,4 @ BW, 6,4 @ 40# assisted

3A: One-legged Bosu Squats
12, 10, 8, 8, 6 (per leg)
3B: Dumbbell Press
10, 9, 8, 6, 5 @ 30#

4: Swiss ball pikes
2 sets * 10 reps

5 minute rotator cuff rehabilitation
5 minute stretching

June 2, 2009

I actually got a workout in on the road! I didn't want to do one of my major workouts without the proper equipment so I just wanted to get moving and get some circuit/interval stuff going. Not being able to time nutrients and have shakes etc. definitely affects my energy levels.

3 minutes elliptical
8 minute joint mobility
5 minute dynamic warm-up

Superset x 2
Grappler Press 8, 6 reps @ 45# DB
Power Cleans 8, 6 reps @ 115#
Pull-ups 8, 6 reps @ bodyweight
Push press 8, 6 reps @ 115#

Exercycle
1 minute warm-up
4 x 30 s sprint/90s recover
1 minute cool-down

Rotator cuff rehabilitation exercise

May 31, 2009

Switched things in my workout around pretty significantly today. I guess maybe not that significant but am going to start trying out a new routine. Haven't got all the planning done at this stage but wanted to see how it will work today. The continuous superset for 5 minutes during this workout humbled me. I seem to have built up a significant amount of strength on low reps but I have horrible muscle endurance. The middle part of the workout should change that.

3 minutes rowing
5 minutes foam roller
8 minute joint mobility

Warm up set Deep Squats 8 reps @ 135#

5 minute Dynamic warm-up

1: Deep Squats
4 sets * 6 reps @ 185# (180s rest between sets)

5 minutes continuous superset
2A: Chin-ups
10, 6, 4 @ bodyweight, 6, 4, 3 @ Assist 40#

2B: DB Press
12, 9, 7, 6, 5, 4 @ 30# DB

180s rest

5 minutes continuous superset
3A: Bench Press
10, 8, 6, 5, 4 @ 135#

3B: Deadlift
10, 9, 8, 7, 6 @ 175# (grip was giving out before the rest from doing pull-ups, mental note not to do that combo again)

4: Decline bench crunches with Medicine Ball push
2 sets * 15 reps w/ 14# MB

5 minute rotator cuff & transverse abdominus rehab exercises
8 minute stretching and foam roller

May 29, 2009

First workout back after a travel week with a few late nights and long dinners. I just got the AMD product from Diesel Crew and am thinking of switching to that routine for a 12-16 week period. The science and logic behind it is great. Just need to finish reading it through in full and planning it out. Ended up doing the Russian ladders for a high volume workout. Finally got some chalk for my hands for deadlifts and it makes a huge difference in the callous department. I have added a couple of things to my warm-up: Kettlebell slingshots and Y, T, L, W rotator cuff exercises. I really need to get my left shoulder back at 100%.

5 minutes rowing
5 minutes foam rolling
10 minute warm-up/joint mobility

Alternating Set
1A: Bench Press
5 reps @ 135#, 4 sets * (4 reps @ 95#, 4 reps @ 145#, 3 reps @ 195#)

1B: Deadlift
5 reps @ 205#, 4 sets * (4 reps @ 135#, 4 reps @ 205#, 4 reps @ 275#)

10 minute cool-down/stretch/foam-roller

May 23, 2009

Morning workout today...uggghh. I just can not work out with the same intensity in the mornings. My body is so stiff and lethargic that it is very difficult. I lose my wind quicker and can't even touch my toes. As a result I spent a lot longer with foam rolling and joint-mobility today. Left shoulder is still really sore from the dynamic workout. Really need to concentrate on doing the rotator cuff and serratus anterior exercises to get it in shape. As a result am taking a break off pressing exercises today and just doing deadlifts. It is amazing how much more harder it is doing super- and alternating sets.

5 minute rowing
10 minutes foam-roller
15 minutes warm-up and joint-mobility

1. Deadlifts
10 sets * 5 reps @ 225, 265, 285, 305 (only 3 reps), 265, 265, 265, 245, 245, 225

Mental note that I really need to get some chalk for my hands. They are a disaster today after the kettlebell work yesterday and 10 sets of deadlifts.

May 22, 2009

Another patio workout since I was pressed for a bit of time to hang out and drink wine.

Warm-up: Tabata intervals for the duration of Diablo Rojo by Rodrigo y Gabriela (~6 min) Alternating jump rope and battling ropes

5 min joint mobility

1: Kettlebell Swings
3 sets * 25 reps @ 53#

Alternating Sets
2A: Rope Grip Pull-ups
4 sets * 6 reps @ bodyweight

2B: Kettlebell Snatches
3 sets * 10/10 reps @ 42#

3: Kettlebell Windmills
2 sets * 5/5 @ 42#, 1 set 10/10 @ 25#

5 minute cool-down

May 21, 2009

Blew off the gym yesterday to hang outside and drink wine by the fire with shan and play Bioshock. Suffering a bit of lack of motivation if I leave things too late in the day. I have to stop using the excuse of not going at the same time as shan because it is too busy because in reality the weightroom (especially the free weights) are never that busy. However, I must say that my pet peeve is when the personal trainers use the power racks for their clients who aren't doing anything involving the power rack. Whew...glad I got that off my chest.

Dynamic movement workout today. Most exercises are done with ~50% of 1RM:

5 minutes rowing
15 minutes foam roller/warm-up/joint mobility

Superset with minimal rest time (just set-up)
1A: Jump squats from box (lowering to sit on a box, release the hips and then explode up with feet, hopefully, leaving the ground)
10 sets * 2 reps @ 145#

1B: Dynamic Bench Press (reps fast as you can and you should hear the weights clanging at the top because of the speed)
8 sets * 3 reps @ 135#

Alternating Set
2A: Hang Power Clean to Press
5 sets * 3 reps @ 135#

2B: Pull-up burpees (see earlier post for video)
5 sets * 5 reps @ bodyweight

Superset
3A: Floor wipers
2 sets * 10 reps per side @ 135#

3B: Towel-grip bodyweight rows
2 sets * 10, 12 reps

5 minute stretch/foam-roller

May 18, 2009

Tweaked my neck/trap during deadlifts today. Should maybe check the ego and go a little lighter for a while until I can get things regular again.

4:30 Rowing (as long as U2s God - Part 2 remix)

Foam roller/warm-up/joint mobility complex

1A: Bench Press
5 reps @ 135#, 4 reps @ 225#, 5 reps @ 185#

1B: Kipping pull-ups (wide-grip)
2 sets * 10 reps @ bodyweight

2A: Deadlifts
5 reps @ 225#, 3 reps @ 315#, 5 reps @ 265#

2B: Kipping chin-ups
2 sets * 10 reps @ bodyweight

5 minute cool-down

May 17, 2009

Gorgeous day out today so ended up doing a quick outdoor workout but found it a little hot (26C).

10 minute warm-up

Tabata Interval 1:
KB swings 53# KB, Battling Ropes Alternating
Repeat 4 times

Tabata Interval 2:
KB snatches 42# KB Right then left, rope grip pull-ups, battling ropes
Repeat 2 times

Rope grip pull-ups (these were surprisingly hard)
4 sets of 5 at bodyweight

May 13, 2009

Felt like I was going to puke from pushing myself too hard at the end of the workout today. This could have been from not giving myself enough time between dinner and my workout however it is how I generally feel during my first workout when I return home from Vegas. Was planning on doing 5 minutes of Turkish Get-ups but it was not destined to happen today.

5 minute row
15 min foam roller/warm-up/joint-mobility

1A: Bench Press
5 sets * 5 reps @ 135, 195, 175, 175, 175#

1B: Wide-grip Pull-ups
5 sets * 5 reps @ bodyweight

2A: Deadlifts
5 sets * 5 reps @ 225, 285, 265, 265, 265#

2B: Wide-grip Pull-ups
5 sets * 5 reps @ bodyweight

May 7, 2009

Went to the gym late again tonight after a big meal and 2 beers and 2 glasses of wine. Luckily my warm-up revved up my metabolism and was feeling better for the lifting portion of the workout. Today was based on a Pavel "Power to the People" split based around percentages of your 5 rep max. First set is 90% then the next sets drop to 80% of your 5RM. I didn't do this on the Front Squats however since I haven't been doing that exercise enough to know what my 5RM is.

5 minutes rowing
15 minute foam roller/warm-up/joint-mobility

Alternating Sets
1A: Bench Press
5 @ 135#, 5 @ 205#, 5 @185#, 5 @ 185#

1B: Deadlift
5 @ 225#, 5 @ 295#, 5 @ 265#, 5 @ 265#

2A: Weighted Chin-ups
5 @ bodyweight, 4 @ 35#, 5 @ 25#, 5 @ 25# (went too heavy on these)

2B: Front Squats
5 @ 135#, 5 @ 135#, 5 @ 155#, 5 @ 175#

May 6, 2009

Mid-section was pretty sore today. Has to be those Turkish Get-ups. They are really humbling to do since I can't use much weight and can barely make it to the end of 5 minutes. Hit a bucket of balls at lunch today as well so I am not totally out of practice for golf tourney on Saturday in Vegas. Late night workout tonight but really want to start getting some interval work in on non-lifting days. Was reading an article from Pavel's newsletter talking about a cardio split like I did today. Don't know if my callouses can handle all the KB snatches though. At least not on consecutive days.

Cardio Day - 945PM-1035PM

5 minute rowing 2:30/500m pace
40# KB Snatch Tabata Interval (20s,10s,8 rounds)
8 minute bike @ >15mpg pace
4 minute rowing 2:30/500m pace
8 minute bike @ >15mpg pace
40# KB Alternating Single Arm Swings Tabata Interval

10 minute stretch

Cinco de Mayo - May 5, 2009

I laid off the Mexican and the tequila today and instead was hardcore and worked out twice! Was really sore yesterday from getting back into the swing of things on Sunday and ended up taking the day of work and pressure washing everything in sight for 4 hours. First workout today was quick and I didn't really expect to go to the gym tonight but Shan wanted to watch Dancing with the Stars and The Biggest Loser at the same time and the cardio equipment is perfect for that.

Early workout 11:50-12:20 - location: garage

Bodyweight circuit warm-up

Tabata interval #1 (20s work, 10s rest, 8 rounds)

Kettlebell Snatches, 42# KB (Have one of the Art of Strength Bulldog KBs that is adjustable hence the odd weight)

Tabata interval #2

Battling Ropes (various patterns) - this is much harder than it looks

Tabata interval #3

2 rounds jump rope alternating with 2 rounds 12# Medicine Ball slams for total of 8 rounds

Evening Workout

5 minute row

10 minute foam-roller/joint mobility

Superset:

1A: Grappler Press

5 sets * 5 reps @ 45# DBs

1B: Box Jumps

5 sets * 5 reps @ 30" box

Alternating Set

2A: Hang Power Cleans

5 sets * 5 reps @ 135#

2B: Jumping Pull-up/Burpee combination (killer!)

5 sets * 5 reps @ bodyweight

Here is a quick video:

3: Turkish Get Ups

5 minutes continuous with 30# KB

4: KB Windmills

2 sets * 8 reps / side @ 30#KB

15 minute stretching/cool-down

May 3, 2009

Finally! I got back into the gym today after a hiatus for hockey, skiing, travel and just overall lack of motivation. After the hockey tourney in Vegas I was VERY sore in my adductors, glutes and upper quads. It is unreal the difference in playing pick-up versus playing at game intensity. The dehydration and lack of cool-down/stretching probably didn't help either. The great news is that I had no problems with my right adductor muscle.

The next week I was skiing in Whistler for two days. Skiing was great but ended up slightly straining my left adductor. Will the injuries ever end?

The time off has been great for recovering as my shoulder and groin feel excellent now. The only problem is that during that time the diet has been horrible so not a good combination. Anyhow, felt good to get to the gym (besides the feeling like I was going to die at the end). Just did a light workout to get used to things again.

5 minutes Rowing

15 minute Foam roller/warm-up/joint-mobility

Superset 1:

1A: Bench Press

3 sets * 10 @ 135#, 10 @ 155#, 10 @ 155#

1B: Chin-ups

3 sets * 8,8,8 @ bodyweight

Superset 2:

2A: Deep Squats

2 sets * 10, 8 @ 135#

2B: Side Press

2 Sets * 8,6 @ 50#

Superset 3:

3A: Deadlift

2 sets * 6, 8 reps @225#

3B: Kneeling Cable Woodchop

2 sets * 10 reps per side @47.5#

4: Sledgehammer Halos

10 reps @ 10#

April 14, 2009

This was supposed to be my heavy day for the Russian Ladder style workout but my nutrition was terrible today and didn't have much energy when I got to the gym so I decided to change it up. I have 4 days in Vegas for the hockey tournament coming up so don't imagine that there is going to be a ton of gym time there. Am just being realistic!

5 minute row
Foam Roller Work
15 minute dynamic warm-up/joint mobility

1A: Bench Press
5 sets * 5 @ 135#, 5 @ 165#, 5 @ 185#, 5 @ 205#, 4 @ 225#

1B: Pull-ups (wide grip, palms away)
8 sets * 5 reps @ bodyweight

2A: Deadlift
5 sets * 5 @225#, 5 @245, 5 @ 275#, 5 @ 295#, 3 @ 325#

5 minute stretching, foam roller

April 13, 2009

Just got out on the ice for an hour to test out the adductor today. Good news is that I didn't re-injure it. Took it a bit easy though.

April 12, 2009

Easter Sunday and the gym is closed. Missed out yesterday due to the household chore list taking too long. Anyhow, this was a garage workout and hopefully I can start to do more like this. Shan did this with me but with a little less intensity. This workout incorporate rope work with 1.5" thick manilla rope. I first got exposed to this from Anthony Diluglio's Art of Strength website. He has a training DVD called Ropes Gone Wild and has some other incredible products based around the ropes. I also highly respect a movement that he has started called "Stop the Obesity" that is centered around getting ropes into programs in American schools. For more info head to http://www.artofstrength.com/ I will post a video to show the type of rope exercises. I also used a Jungle Gym Trainer today. This is similar to a TRX suspension trainer. I got this for taking on the road with me. I purchased this from Perform Better (http://www.performbetter.com/)

10 minute warm-up/joint mobility complex

30 secs Kettlebell swings 53# KB
30 secs Rope Movement
30 secs Jungle Gym suspended push-ups
30 secs Rope Movement
30 secs KB Cleans 53# KB
30 secs Rope Movement
30 secs Rope grip pull-ups
30 secs Rope Movement
30 secs KB Snatches 40# KB
30 secs Rope Movement
30 secs Medicine Ball Slams 10# MB
30 secs Rope Movement
30 secs Jungle Gym bodyweight rows
30 secs Rope Movement
30 secs 2-handed KB clean to front squat 62# KB
30 secs Rope Movement

Rest 180 secs and repeated once more.



10# Sledgehammer leveraging exercises for forearm and wrist strength.

Check this link out for the type of sledge exercises. http://www.straighttothebar.com/2009/02/hammering_strength_into_the_wr.html

April 10, 2009

Not a lot of motivation to get to the gym today but finally made it after 3 days of meetings, eating out and over-drinking. Great to actually get active again. Also got to the doctor for groin and shoulder injuries. My earlier shoulder pain 6 months ago was the infraspinatus. This time it is the supraspinatus. Damn rotator cuffs!

Medium Day

5 minute Rowing
Foam Roller work
15 minute warm-up/joint mobility

1A: Bench Press
4 sets * (5 reps @ 90#, 5 reps @ 140#, 3 reps @ 190#)

1B: Deadlift
4 sets * (5 reps @ 135#, 5 reps @ 195#, 3 reps @ 255#)

2: Windshield Wipers
2 sets * 8 reps per side (killer!)

Here is a video of these:



5 minute stretch/cool-down

April 6, 2009

Light Day

5 minute rowing
Foam Roller work
15 minute warm-up/joint mobility complex

This is difficult to jot down in my regular notation. Essentially I did alternating sets of bench and deadlifts but after each set of either exercises I did chin-ups as a superset.

1A: Bench Press
5 sets * 5 reps @ 135#

1B: Deadlifts
5 sets * 5 reps @ 185#

1C: Chin-ups (non-kipping)
Supersetted with every set of above
10 sets * 5 reps @ bodyweight

2: Turkish Get-ups
5 minutes of constant TGUs alternating arms with 30# kettlebell

I will post a video of this exercise as well since it is not the most common exercise.

April 5, 2009

Just went to stick and puck for an hour today. Pesky groin acted up again while taking a slapshot. Definitely need to find a way to get this back in shape!

April 4, 2009

High Volume Russian Ladder Day

This is the heavy day of a program from Pavel Tsatouline's book "Beyond Bodybuilding". It is inspired from a Delorme Method training split. The heavy day of this is a tough workout. It is all supposed to be based off of your 10 rep max. I did this back in November and gained a lot of strength. I think I went a little too heavy today to start but oh well.

5 minute rowing
Foam roller work
15 minute warm-up/joint mobility

These were done as alternating sets with about 90s in between exercises and more at the end when I got more tired.

1A: Bench Press
5 sets * (5 reps @ 100# then 5 reps @ 140# then 5 reps @ 190#)
Note: Last set could only do 4 reps @ 190#

1B: Deadlifts
5 sets * (5 reps @ 135# then 5 reps @ 195# then 5 reps @ 255#)

5 minutes stretching

So all in all you end up doing 5 sets of 15 reps with an ascending ladder. Total tonnage ~25,200lbs today!

April 3, 2009

Another reasonably light workout before I go heavy tomorrow. Abs are sore from yesterday. Figure this means I did something right since always have troubles working them hard enough to be sore the next day.

5 minute rowing
Foam Roller work
15 minute warm-up/joint mobility

1A: Pull-ups (non-kipping)
3 sets * 10, 8, 8 @ bodyweight

1B: Dips
3 sets * 8, 8, 8 @ bodyweight

2A: Hang Power Cleans
3 sets * 6 reps @ 135#

2B: Towel grip, Feet-elevated bodyweight Rows
3 sets * 8 reps

3A (Superset): Decline Medicine Ball Push Sit-ups (throwing a medicine ball straight up and the air and staying up until you catch it)
3 sets * 10 reps @ 14# medicine ball

3B: Back Extensions
3 sets * 10 reps @ bodyweight

4: Kettlebell Windmills
2 sets * 8 reps / side @ 30#KB

5: Sledgehammer wrist strength circuit w/ 10# sledge

April 2, 2009

Went for a skate last night after the gym. Can tell this groin injury is going to be nagging so need to take care of it until I get on the ice for real. Here goes for today:

5 min rowing
Foam roller work
15 minute warm-up/joint mobility

1A: Deep Squats
5 reps @ 135#, 5 reps @ 185#, 5 reps @ 205#

1B: L-Sit Chin-ups
3 sets * 5 reps @ bodyweight

2A: Floor wipers
2 sets * 10 reps per side @ 135#


2B: Power sit-ups with Ball Slam (hard to explain so will try to find a clip but essentially you start lying down with knees bent and medicine ball over head and then do a sit-up to standing and then power slam the medicine ball and lie down again)
2 sets * 8 reps @ 8# medicine ball

3: Tabata interval (20 seconds work: 10 seconds rest) Kettlebell snatches @ 40#KB

5 min stretching

April 1, 2009

After the gym on Saturday I went for a massage and then played pick up hockey for an hour and a half. Right at the end I mildly strained my groin (adductor muscle I think) so as a result I have not done any gym work so I dont aggravate it any. Seems to be better today though and didn't bother me. The main concern I have is how easy it is to re-injure that area. Will try it skating tonight and see how it feels.

Felt like absolute crap today while working out. Got a headache mid-way through and felt a little bit sick. Hope it is just dehydration and not getting sick!

Light Day

5 minute row
Foam roller work
15 minute warm-up/mobility complex

1A: Bench Press
5 @ 135#, 5 @205#, 5 @ 185#

1B: Weighted Pull-ups
5 @ Bodyweight, 5 @ 35#, 5 @ 25

2A: Deadlifts
5 @ 225#, 5 @ 275#, 5 @ 245#

2B: Side Press
5 @ 50#, 5 @ 60#, 5 @ 60#

10 minute stretch

Couldn't bring myself to do windsprints or intervals since I already felt ill!

March 28, 2009

Dynamic Effort Day

Foam Roller Work
5 minute Row
15 minute Warm-up/Mobility Complex

1A&1B supersetted with 30s rest between sets

1A: Grappler Press with DBs
8 sets * 3 reps @ 50s for 6 sets & 45s for 2 sets

1B: Box Jumps to 30" box
8 sets * 3 reps

2A, 2B and 2C supersetted with 90s rest between sets

2A: Power Cleans
4sets * 3,3,3,5 reps @155#

2B: Feet Elevated, Towel-grip body weight rows
4 sets * 8 reps

2C: Dips
4 sets * 8 reps

3: Tabata Interval (20s work, 10s rest for 8 rounds) Kettlebell snatches with 40# KB
(This damn near killed me today!)

10 minute cool-down and stretching

Warm-up and Mobility Complex

One of my major goals in my exercise routines is...TO NOT GET INJURED!! As a result my major focus is to fully warm-up and keep flexible. It may be a bit of overkill and I have switched the order between the bodyweight style warm-up and the joint mobility, dynamic stretching portion a couple of times. If I am on the road and in a hotel with a crappy gym I might just do this as a quick hotel room workout as well. The warm-up usually gets my heart rate up and a decent sweat going as well so I can keep my workout almost like circuit training and glean some cardio benefits as well.

The other great thing I find about having this routine is that when I don't feel like going to the gym if I can just get in the door I have this set routine to follow at the start. At the end of doing this I have got any stiffness or lameness worked out, if I was feeling short on energy that feeling is usually gone and I am ready for action. This is definitely a pick me up.

Warm-up:

10 Stick ups
20 Sumo stance prisoner Squats
20 Jumping Jacks
20 Seal jumping jacks (hands clapping in front)
10 Front Lunges
10 each way Kettlebell Halos (these are hard to do without kettlebells but a 25 or 35 pound plate works. Dumbbells do not!)
10 Push presses (usually use unloaded Olympic bar or 25# dumbbells)
10 Straight Legged Deadlifts (unloaded Olympic bar or 25# dumbbells)
10 Bent Over Rows (unloaded Olympic bar or 25# dumbbells)
10 Feet-together Squats (basically like sitting on your heels)
5 each leg Side Lunges
10 each side calf stretches
5 dive-bomber push ups
5 Hindu push ups
5 each side Spider man mountain climbers

Joint Mobility/Movement Complex (I should just video this sometime and post a link...):

5 each side ear to shoulder
5 each side neck twists
10 each direction shoulder rolls
10 front flye-style arm swings
10 front lateral arm swings
10 side lateral arm swings
5 rotator cuff movement
5 each direction per arm arm circles
10 trunk twists with head following
10 trunk twists looking forward
5 each side arms overhead side bends
10 arms overhead slight backbend to toe touch
10 each leg butt kicks
5 each direction round the world rotations (legs double shoulder width apart)
5 each direction hip/lower back rotations
5 each direction leg circles
8 leg swings to front each leg
5 each direction knee rotations
5 each direction ankle rotations
5 each side hip flexor stretches

Phew. Now I should be sweating and am ready to workout!!

March 27, 2009

Location: Mountainside Fitness, CO

5 minute Rowing
Foam Roller work
15 minute warm-up and mobility complex

1A: Bench Press
6 reps @ 135#, 5 reps @225#, 5 reps @ 205#, 5 reps @185#

1B: Weighted Chin-ups
5 reps @ bodyweight, 5 reps @ 35#, 5 reps @ 25#, 5 reps @ 20#

2A: Deadlifts
5 reps @ 225#, 3 reps @315#, 5 reps @285#, 5 @ 255#

2B: Side Press
5 reps @45#, 5 @ 65#, 5 @55#, 5 @55#

5 minute stretch cool-down

Snow Day! - March 26, 2009

Gym closed due to Blizzard so half an hour of snow shoveling will have to do for today!

March 23, 2009

Location: Westin Hotel, San Francisco
3 minutes elliptical
15 minute warm-up and mobility complex

1A: Grappler Press (weight is DBs) Another favorite from the Diesel Crew. Will post the video at the end of this.
5 Sets of 5 reps @ 50, 50, 50, 50, 45

1B: Pull-downs
2 Sets of 12 reps @ 145, palms facing grip, 2 sets of 12 reps @145, palms away grip

2: Bosu One Legged Squat Series (these are friggin' hard! from the Calgary Flames website: http://flames.nhl.com/team/app/?service=page&page=NHLPage&id=17927)
5 sets of 3 reps of the series per leg

5 min cool-down/stretch

March 22, 2009

Ok, I missed a few work outs since I decided to do this but going to be as religious as I am capable of. Need to catch up on a few so here goes.

Location: Moutainside Fitness, Westminster, CO

5 min. Rowing @ 2:30/500m
12 min Warm-up and mobility complex (will explain this in another post)

1A: Bench Press (I will post a video off of Diesel Crew that is an AWESOME tutorial of how to bench press properly when I figure out how to embed )
5 reps @ 135#, 5 @165, 5 @185, 5 @ 205, 3 @225

1B: Weighted Pull-ups
5 reps bodyweight, 5 @ 10#, 5 @ 20#, 5 @ 25#, 4 @ 35#

NOTE: 1A and 1B denote doing alternate sets with approx 1 minute rest between exercises

2A: Deadlifts (I don't use gloves or a belt for these)
5 rep @225, 5 @ 245, 5 @ 265, 5 @285, 3 @305

2B: Side Press (This is like a one armed shoulder press done with an Olympic bar. Described fully in Pavel's book "Power to the People")
5 rep @45, 5 @ 50, 5 @ 55, 5 @60, 5 @ 65

10 minute Stretching

Let me test out how to embed the Bench Press video:

Maiden Post

Thought I would start out by giving some background on my current training program/philosophy and some of the websites and fitness newsletters that have shaped it. About 1.5-2 years ago I started to get back into the gym. If you have lifted before this is always depressing since you can't lift very much and you are sore for days after your workouts.

I also travel a lot for work so getting to the gym consistently was a problem and hotel gyms just plain suck. An elliptical machine and a treadmill from the 80s in a room with no ventilation does not qualify as a fitness center! I needed something where I could do a full body workout when I could actually get to the gym.

Long story short, a lot of the fitness industry moved away from body part split routines to full body routines. Men's Health and Men's Fitness became my reading material rather than Muscle and Fitness. I guess the major thing that changed was the end goals of all around health and fitness rather than to get huge. That ego got checked at the door after high school/university.

I now subscribe to a number of newsletters and have a number of books that have influenced the way I spend my time at the gym. One of the early one's was The Abs Diet by David Zinczenko. For the sake of brevity I am just going to list some of the other books and websites here:
Power Training by Robert Dos Remedios
Diesel Crew www.dieselcrew.com
Art of Strength www.artofstrength.com
Pavel Tsatsouline's Books: Power to the People, Enter the Kettlebell www.powerbypavel.com
Craig Ballantyne's newsletter www.turbulencetraining.com
Alwyn Cosgrove www.alwyncosgrove.com
Straight to the Bar www.straighttothebar.com
Gym Jones www.gymjones.com (Also search on youtube for the videos)
Crossfit www.crossfit.com

All of these sites/books have great information and motivational stuff. What they all have in common is about getting strong and fit and less about building the glam muscles. I have learned a ton about strength training and nutrition from reading these.

I don't necessarily have specific goals that I am trying to achieve ie. not running a race or competing in a show. I just want to continue to get stronger in all aspects. I am far from an elite athlete as well. My vice working against me is staying out too late partying and boozing. Trips to Vegas don't help this.

My workout plans are not prescribed which I know is not ideal (like going into a battle without a strategy) but I have developed kind of a mix and match approach depending on energy levels and how often I can make it to the gym. I do like to make sure that I train for Maximum effort, Dynamic Effort, Endurance and Flexibility. There is a great article for download on the Crossfit website that discusses What is Fitness? Long but very worthwhile reading.