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The Simple Road Begins

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July 5

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

1HS 24, 24, 24, 24, 24
TGU 24, 24, 24, 24, 24

Took yesterday off, too many things going on to get a good workout in. I did, however, have a good strong session today. A couple more & I will look to shorten the recovery time to get close to the 5 minute requirement for swings. TGUs are probably around 12 minutes, so the rest time will also need to be shortened with them as well. I have decided to cease the Soju & Tuba routine for now, and add the Strength Aerobics program, "The Strength Aerobics Circuit for Conditioning" to my work. Time to have additional conditioning work. I can always come back to the S&T work, but time to take some weight off first.
 
July 6

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

1HS 20, 20, 20, 20, 20
TGU 20, 20, 20, 20, 20

Went lighter today, and focused on form. I made sure that my form was as good as it could be today in my swings and in my get ups. Swings were sharp, but I noticed some leakage when I was near the end of them, something to focus on tomorrow. I pressed for 5 reps at the top of each get up, that was interesting. I didn't end up with as much fatigue as I had the last time I did this. Overall, good session today, but not great. Too many little things to shore up.

Have a great day!
 
July 7

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

1HS 20, 20, 20, 20, 20
TGU 20, 20, 20, 20, 20

Second day with the lighter kettlebell, and today's session was much better. My swings were sharp and crisp, I went for recovery today, and it made a noticeable difference. TGUs were done regularly, and they were strong. Tomorrow I will look to implement the Strength Aerobics.

Happy Saturday!
 
July 8

No workout today. I spent the day getting a truck bed full of dirt, which ended up having clay backfill in it, as well as rocks. It took me a few hours to unload my truck, due to the weight of the clay, and rocks. So, I approached it like I did my swings, a couple loads, rest & recover, sip on water. While I was exhausted when I was done, it was a good fatigue, not the whole body, "I'm gonna die" fatigue. There was some muscle soreness later in the evening, but nothing too bad. This morning I did have some stiffness, but nothing like I should have been experiencing. I guess I am in better shape than I thought. I am still starting that Strength Conditioning tonight.

Happy Monday!
 
July 9

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

Soju & Tuba 2 x 3/3 x 32 kg

Yeah, I was going to stop the pressing program, but I realized that I only had a couple weeks left in the program, so let's finish what we start first. Great session, but I had to take more time between sets after yesterday's monster shoveling of dirt. Still, it was quality work, and I felt great afterwards.
 
July 16

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

Strength Aerobics Circuit for Conditioning - 10 minutes with 20 kg, 40 sets in total.

Wow, that was a workout. After discovering that I am out of shape, far more than I thought, I have decided that I am starting this program, and mixing it with Soju & Tuba for a while, giving S&S a break.
 
July 17

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

Soju & Tuba 4 x 1/1 x 32 kg

I restarted this program, because I am also starting a new program in Strength Aerobics Circuit for Conditioning. Good session tonight, but I may still waver between the 28 & the 32 for this time through as well.
 
July 18

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

Strength Aerobics Circuit for Conditioning - 10 minutes with 20 kg, 32 sets in total.

Whew, that was a challenge. It wasn't feeling up to working out, after one of those long, hard days. But, I said why not, let's go for it. So, I just went for it. Energy was low, cardio wasnt strong, but I powered through, and I felt great afterwards. Gassed and spent, but great. After 5 minutes, I felt like I could go again. I left that in the tank.
 
July 19

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretches

Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg

Soju & Tuba 6 x 1/1 x 32 kg

Great session tonight. I alternated regular sets with sets with a 5 count hold at each step. Yes, that was rough, but damn if it didn't feel great.
 
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