10 min Joint Mobility
Bodyweight Warm-up Circuit
5 min Rowing
5 min Kettlebell TGUs @ 40#
5 min Rowing
5 min Cycling @ pace with resistance
5 min Cycling cool-down
Shoulder Rehab
Thought this would be a good way to convert my training log book into digital format. Just trying to keep track of progress and this way anyone I am talking to about training can take a peek as well.
Thursday, May 20, 2010
May 19, 2010
10 min Foam Rolling/LaX ball
10 min Joint Mobility
Bodyweight Warm-up Circuit
Superset:
1a: Squats (Deep)
5 sets * 5 reps @ 185#
1b: Towel Grip Pull-ups
5 sets * 5 reps @ BW
Superset 2:
2a: Kettlebell Snatches
3 sets * 10/10 @ 40#
2b: Churpees
3 sets * 5 @ BW
3: Floor Wipers
2 sets * 10 @ 135#
Shoulder Rehab
Neck Work: 4 way extensions * 20 reps @ 10#
Tuesday, May 18, 2010
May 18, 2005 - Its about freakin' time...
Finally back in the gym after a month hiatus with injured shoulder. This has not been a good first half of the year physical fitness wise. Anyway, rather than dwell on it need to press on and start recording workouts if I every want to hit some goals. Strength is substantially down from before so need to get a program rolling. I will probably start with a couple of weeks of full body stuff just to get in the groove and then settle on something more consistent.
I probably would have been sore just from the warm-up and the shoulder didn't feel too bad pressing.
Lax Ball and Foam Rolling
Joint Mobility Routine
Bodyweigth warm-up
Superset 1:
Bench Press
5 sets * 5 reps @ 135#
Deadlift
5 sets * 5 reps @ 225#
Superset 2:
Power Clean and Press
4 sets * 4,3,3,3 @ 135#
Box Jumps
4 sets * 3 reps @ 36" box
Towel Grip, Feet elevated body rows
4 sets * 8 reps @ BW
Shoulder rehab
4-way Neck work: 20 reps per @ 10#