Friday, June 8, 2007

Friday Squat Circuits

Switching up my weekly lifting routine a bit, today is my first Friday were I squat. On Monday's I'll be Front Squatting and Friday's will be regular Squats. Still on the 'lean routine' I'm dropping the weight on my sets, trying to keep moving and keep the heart rate up throught the entire routine. Here's today's...

Giant Circuit
Squats: 135/12; 155/12; 175/12; 185/12
Pushups: 10/10; 10/10; 10/10; 10/10 (these were done with one hand raised off to the side - so did 10 reps on the right hand then switched for 10 reps on the left hand - essentially working up to one-arm pushups)
DB Front Raises: 10/10; 10/10; 10/10; 10/10 (the next few exercises is a variation of 21's, these are 30's, used 10 lb dumbells throughout)
DB Laterals: 10/10; 10/10; 10/10; 10/10
DB Rear Laterals: 10/10; 10/10; 10/10; 10/10
Pullups 5; 5

35 min, 487 calories, 85% max hr on average, 167 pounds

Thursday, June 7, 2007

Thursday KBs

Thursday, June 7 - kb at the gym today (didn't make it yesterday because of work)

Still swinging the 16kg bell.

2HS: 20; 20
1HS: 15/15; 15/15
Snatch: 5/5; 5/5; 5/5
Clean: 5/5; 5/5
Pistols: 10/5,5; kb/2,2; kb/2,2
Pullups: 5; 5

29 min, 410 cal, 85% max hr

Tuesday KBs

Tuesday, June 5

Brought the Beast to the gym today. Here's how it went...

2HS: 20; 20
1HS: 15/15
Clean: 5/5
Snatch: 5/5; 5/5; 5/5
Pistols: 0/1,1; 10/1,1; 25/1,1; kb/1,1; kb/1,1
1HS: 10/10; 15/15; 20/20
Pullups: 5; 5

36 min, 502 calories, 85% max hr

Monday, June 4, 2007

Late Monday Afternoon Workout

Got to the gym real late today. Wasn't able to leave the office until after 3pm. So it was a "git 'er done" kinda workout. Was going to try some new exercises anyway, so it worked out well.

Front Squats: 45/10, 95/10, 135/6, 10
Rack Deadlifts (#15): 135/10, 225/10, 275/5, 315/5
Stiffs: 95/10, 135/10, 10
Pistols: 10/5,5; 25/2,2

Took a few sets to get comfortable with the Front Squats, bar kept rolling off my shoulders since it was somewhat warped. The Rack Deadlifts were a mere inches of lift even though the #15 was second from the bottom. But a good grip exercise nonetheless, we'll see how the back and traps feel tomorrow. Pistols felt good as well.

Sunday, June 3, 2007

Sunday Swings

No hr monitor today, just quick and dirty to get something in before the day began...

16kg

2HS: 15, 20
1HS: 10/10, 10/10, 10/10
Windmill: 2 sets, one on each side - bell feels heavy will have to start lighter

Friday, June 1st

Today's workout was something along the line of improvisation. Feeling the need to start mixing things up again, I decided to do a little of everything. Workout as 36 min long, 449 calories burned, with an avg hr at 79% max.

Deadlifts: 135/12, 155/10, 10, 10

Rope work for 15 min

Pistols: 10/5,5; 25/1,1