Michael Scott
Level 7 Valued Member
Ok, here we go. I have decided that I will start my log. First off, I will document what I have been doing so far.
August 24
10 minutes walking/jogging on the treadmill to warm up
Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
Slingshots - 2 sets of slingshots with a 15lb KB, 10 reps each way counting as one set
Goblet squats - 5 sets of 10 reps with a 25 lb KB, with 2 sets of the prying goblet squats as set 2 & 4
KB deadlifts - 5 sets of 10 with a 35lb KB, trying to go on the minute, which ended up every 90 seconds......
One-arm presses - 4 sets of 10 with a 15lb KB
August 25
5 minutes walking/jogging on the treadmill to warm up
Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
Slingshots - 2 sets of 10 slingshots with a 15lb KB, 10 reps each way counting as one set
Goblet squats - 5 sets of 10 reps with a 25 lb KB, with 2 sets of the prying goblet squats as set 2 & 4
KB deadlifts - 5 sets of 10 with a 35lb KB
One-arm presses - 4 sets of 10 with a 15lb KB
KB One-Arm Cleans - 4 sets of 10 with a 15lb KB
I figured out the resting between sets actually works, so I reduced the treadmill time, and worked hard on recovering completely between sets.
August 27
After reading @Pavel Macek's training log, I was inspired to pare down my routine to the same exercises he performs. I foam rolled my back & legs, and did some light stretching to get ready to workout.
Halos - 15 - 10 Right, 15 - 10 Left, 15 - 10 Right, 15 - 10 Left
Goblet Squats - 5 x 25, 25, 25, 25, 25 with prying goblet squats in each set. Hitting parallel on every repetition, which feels great.
Two-handed swings - 10 x 35, 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
The 35 lb KB actually felt light, so I grabbed the 50 lb bell. I will stick with this bell until it feels light, then I will have to buy my own KB. I am looking forward to that day....
TGUs - 2 x 15, 2 x 15, 2 x 15
Did not do well with the TGUs, but I will persist in getting them right.
August 28
Five minutes on the treadmill followed once again with foam rolling my back & legs, and did some light stretching to get ready to workout.
Halos- 15 - 10 Right, 15 - 10 Left, 15 - 10 Right, 15 - 10 Left
Goblet Squats- 5 x 25, 25, 25, 25, 25 with prying goblet squats in each set. I went slightly below parallel today. These prying squats are really working for me. Thank you @Anna C & @MattM for the great advice on doing these squats!
Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
TGUs - Again today, I did not feel like I did these well at all. So, I deconstructed this exercise. I pressed and rolled to my elbow five times on each side. Rested, then rolled to my elbow, and posted to my hand, five sets each side. I was gassed, but I persisted and got one solid get-up on each side. The feeling was great, so I will attack in this manner for a couple more days, just to make sure I am performing this move properly.
Farmer's walks, 5 laps with a 24 kg bell in each hand.
August 29
5 minutes walking/jogging on the treadmill to warm up
Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
Goblet Squats - 5 x 25, 25, 25, 25, 25 with prying goblet squats in each set.
Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
TGUs - 5 sets, one on each side, with a 15 lb KB.
While they were not perfect, I felt great doing them mostly correct. I could feel a waiver with my arm a couple times, but I was overall happy with my TGUs. I know I will have to probably get in front of a mirror to make sure I am doing them right, but I will stay with the 15 lb bell until I am confident that I am doing them correctly.
August 24
10 minutes walking/jogging on the treadmill to warm up
Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
Slingshots - 2 sets of slingshots with a 15lb KB, 10 reps each way counting as one set
Goblet squats - 5 sets of 10 reps with a 25 lb KB, with 2 sets of the prying goblet squats as set 2 & 4
KB deadlifts - 5 sets of 10 with a 35lb KB, trying to go on the minute, which ended up every 90 seconds......
One-arm presses - 4 sets of 10 with a 15lb KB
August 25
5 minutes walking/jogging on the treadmill to warm up
Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
Slingshots - 2 sets of 10 slingshots with a 15lb KB, 10 reps each way counting as one set
Goblet squats - 5 sets of 10 reps with a 25 lb KB, with 2 sets of the prying goblet squats as set 2 & 4
KB deadlifts - 5 sets of 10 with a 35lb KB
One-arm presses - 4 sets of 10 with a 15lb KB
KB One-Arm Cleans - 4 sets of 10 with a 15lb KB
I figured out the resting between sets actually works, so I reduced the treadmill time, and worked hard on recovering completely between sets.
August 27
After reading @Pavel Macek's training log, I was inspired to pare down my routine to the same exercises he performs. I foam rolled my back & legs, and did some light stretching to get ready to workout.
Halos - 15 - 10 Right, 15 - 10 Left, 15 - 10 Right, 15 - 10 Left
Goblet Squats - 5 x 25, 25, 25, 25, 25 with prying goblet squats in each set. Hitting parallel on every repetition, which feels great.
Two-handed swings - 10 x 35, 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
The 35 lb KB actually felt light, so I grabbed the 50 lb bell. I will stick with this bell until it feels light, then I will have to buy my own KB. I am looking forward to that day....
TGUs - 2 x 15, 2 x 15, 2 x 15
Did not do well with the TGUs, but I will persist in getting them right.
August 28
Five minutes on the treadmill followed once again with foam rolling my back & legs, and did some light stretching to get ready to workout.
Halos- 15 - 10 Right, 15 - 10 Left, 15 - 10 Right, 15 - 10 Left
Goblet Squats- 5 x 25, 25, 25, 25, 25 with prying goblet squats in each set. I went slightly below parallel today. These prying squats are really working for me. Thank you @Anna C & @MattM for the great advice on doing these squats!
Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
TGUs - Again today, I did not feel like I did these well at all. So, I deconstructed this exercise. I pressed and rolled to my elbow five times on each side. Rested, then rolled to my elbow, and posted to my hand, five sets each side. I was gassed, but I persisted and got one solid get-up on each side. The feeling was great, so I will attack in this manner for a couple more days, just to make sure I am performing this move properly.
Farmer's walks, 5 laps with a 24 kg bell in each hand.
August 29
5 minutes walking/jogging on the treadmill to warm up
Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
Goblet Squats - 5 x 25, 25, 25, 25, 25 with prying goblet squats in each set.
Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
TGUs - 5 sets, one on each side, with a 15 lb KB.
While they were not perfect, I felt great doing them mostly correct. I could feel a waiver with my arm a couple times, but I was overall happy with my TGUs. I know I will have to probably get in front of a mirror to make sure I am doing them right, but I will stay with the 15 lb bell until I am confident that I am doing them correctly.