Friday, July 31, 2009

Bike and Stretch

10 mile bike ride, followed by 45 minutes of stretching and mobility work. I needed it.

Thursday, July 30, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Up - 3/3 x 10k, 35lbs, 50lbs, 50lbs; 2/2 x 24k
KB Snatch - 8/8 x 16k, 20k, 24k; 4/4 x 28k
KB Press - 8/8 x 16k, 6/6 x 20k, 4/4 x 20k
Renegade Row - 8/8 x 16k, 16k
Grippers - Reps on Trainer, #1, BBSA

Another late session.

Wednesday, July 29, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 12k, 24k, 16k's, 20k's, 20k's, 20k's
DO Axle Deadlift - 5 x 73lbs, 161lbs, 181lbs, 181lbs, 181lbs
Split Squats - 8/8 x BW, 10lbs, 10lbs
Leg Raises - 10 x BW, BW


Another late session. Provided I calm down in time for bed, it works.



Tuesday, July 28, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs; 2/2 x 50lbs, 50lbs; 1/1 x 24k, 24k
KB Snatch - 8/8 x 16k, 20k, 24k, 24k, 24k
One Arm Press - 8/8 x 16k; 5/5 x 20k, 20k
Renegade Rows - 8/8 x 16k; 5/5 x 20k
Grippers - Reps on Trainer, #1, BBSA

Overall a fine session, but it did run a little long.

Sunday, July 26, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 12k, 24k, 16k's, 20k's, 20k's, 20k's
DO Axle Deadlift - 5 x 73lbs, 161lbs, 181lbs, 181lbs, 181lbs
Split Squats - 8/8 x BW, 10lbs, 10lbs
Leg Raises - 8 x BW, BW, BW

The training came together this evening. It feels good. I'll be tired tomorrow.

Saturday, July 25, 2009

Bike Ride

Bike 10 miles, moderate pace, hilly terrain
45 minutes stretching and mobility work

My body is beginning to open up. Training briefly every day is paying off.

Friday, July 24, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs, 45lbs, 45lbs
KB Snatch - 8/8 x 16k, 20k; 6/6 x 24k, 24k
KB Press - 8/8 x 16k; 4/4 x 20k, 20k;
Renegade Row - 8/8 x 16k; 5/5 x 20k
Grippers - Reps on Trainer, #1, BBSA

I am tired but getting things done.

Thursday, July 23, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8/8 x BW, 12k, 24k, 16k's; 6/6 x 20k's, 20k's
Axle Deadlifts - 5 x 73lbs, 161lbs, 176lbs, 176lbs
Split Squats - 8/8 x BW, BW, BW
Leg Raises - 8 x BW, BW

Yesterday's stretching helped. My knee hurts from time sitting at the computer, so training is good.

Wednesday, July 22, 2009

Mobility Work

My right knee felt tight, so I used today's session for 45 minutes of stretching and foam roller work.

Tuesday, July 21, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Up - 3/3 x 10k, 35lbs, 45lbs, 45lbs
KB Snatch - 8/8 x 16k, 20k; 5/5 x 24k, 24k;
One Arm Press - 8/8 x 16k; 5/5 x 20k, 20k
Renegade Row - 8/8 x 16k, 16k
Grippers - Reps on Trainer, #1, BBSA

This session was pretty hard. Fatigue is starting to accumulate.

Monday, July 20, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 12k, 24k, 16k's, 16k's, 16k's
Axle Deadlifts - 5 x 73lbs, 161lbs, 171lbs, 171lbs
Split Squats - 8/8 x BW, BW
Leg Raises - 8 x BW, BW

Brief and frequent, that's my training goal for now.

Sunday, July 19, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs; 2/2 x 45lbs, 45lbs;
KB Snatch - 8/8 x 16k, 20k, 20k
One Arm Press - 8/8 x 16k, 16k
Renegade Rows - 8/8 x 16k, 16k
Leg Raises - 8 x BW
Grippers - Reps on Trainer, #1, BBSA

The first season of fight quest is on Netflix - 13 episodes. The one I saw today was great. I know what I'll be watching for the next 12 workouts.

The body doesn't open up much training twice a week. Maybe my frequency will increase next week.

Saturday, July 18, 2009

Bike Ride

This morning I rode 10 miles over hilly terrain at an aggressive pace. It was not my intent, but someone insisted upon passing me about two miles in. I couldn't tolerate it and my ego got the best of my good sense. I'll be sore tomorrow for sure.

Overall my lifting suffers from a disturbing lack of consistency. I get distracted by more exciting endeavors.

Sunday, July 12, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs, 16k, 16k
Kettlebell Snatches - 8/8 x 16k, 16k, 16k
One Arm Press - 8/8 x 16k, 16k
Renegade Rows - 5/5 x 16k, 16k, 16k
Grippers - Reps on Trainer, #1, BBSA, BBSA

My body is tight, so I kept the weights low and focused on opening back up. It's been awhile since I did an upper body workout.

Saturday, July 11, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 24k, 16k's, 16k's, 16k's
Axles Deadlifts - 8 x 73lbs, 161lbs, 161lbs, 161lbs
Split Squats - 8/8 x BW, BW
Leg Raises - 8 x BW, BW
Dynamic Pinch - 8 x 10lbs, 15lbs, 20lbs, 15lbs

Breaking back into things. I took on too much last week and my training missed out.

Sunday, July 5, 2009

Lower in the Basement

Fitting today's session in was easy:

Warm Up with 12k Kettlebell
KB Squats - 8 x BW, 24k, 16k's, 20k's
Axle Deadlifts (DO) - 8 x 73lbs, 161lbs, 161lbs, 171lbs
Split Squats - 8/8 x BW, BW, BW
Leg Raises - 8 x BW, BW
Dynamic Pinch - 8 x 10lbs, 15lbs, 20lbs

I was watch a movie and forgot to use the band on my deadlifts. I'll train upper body tomorrow evening.

Thursday, July 2, 2009

Upper in the Basement

Thursday I did an upper body training session followed by a 15 mile bike ride. After a year off, biking was tough! I got distracted and did not log the weights done. Suffice to say, they were a little less than my last upper body training session, due to the long period off between sessions.