Booth89
Level 1 Valued Member
So, a couple of weeks ago I became a dad for the first time.
Most of my training so far has been done in the gym and now that my situation has changed I need to change my focus slightly.
I have a number of kettlebells at home and due to my now limited time, I am going to make kettlebells/bodyweight training the basis of my training.
Here is the training split:
Day 1 - Lower body volume
Squat (medium) 24kg bulgarian split squat - (3,4,7) ladders progressing over time
Swings - test bell (32kg) timeless but limited to 20 minutes
Get ups - 5/5 in 10, gradually progressing in weight
Rest
Day 2 - heavy upper body
Press heavy - (32kg kettlebell) ladders of (0,1,2)
Pull heavy - pull ups - ladders of (3,5,8)
Squat light - bodyweight lunges - ladders of (4,5,9)
(Ladders done as a slow circuit)
Light swings - current 100 in 5 minute bell
Get ups - same as day 1
Rest
Day 3 - heavy lower body
Squat heavy - overhead split squat 32kg - ladders of (1,2,3)
Heavy swings - 40kg 2 hands, gradually work to single hands - limited to 20 minutes
Get ups - same as day 1
Day 4 - volume upper body
Press medium - weighted dip 10kg - (2,3,5) ladders
Pull medium - kettlebell row 32kg - (3,4,7) ladders
Done as a slow superset
Press light - kettlebell press - 24kg (3,5,8) ladders
Pull light - kettlebell curl - 20kg (4,6,10) ladders
Done as a slow superset
My current goals are Simple, reduce my body fat to 15%, and press my 40kg kettlebell.
Although they’re different targets, none of them are drastically out of reach so I should be able to pursue them all at the same time.
I also need to even out the strength between my legs as I am coming back from an ACL repair.
My current standards are:
Simple - easily completed with a 24kg bell, completed with a 32kg bell in approximately 25 minutes
Press - 32kg for 4 reps on my left arm (possibly 5-6 on my right, but I am basing my training around my weaker arm)
Body fat - Approximately 22% but my diet has been poor for a while.
Most of my training so far has been done in the gym and now that my situation has changed I need to change my focus slightly.
I have a number of kettlebells at home and due to my now limited time, I am going to make kettlebells/bodyweight training the basis of my training.
Here is the training split:
Day 1 - Lower body volume
Squat (medium) 24kg bulgarian split squat - (3,4,7) ladders progressing over time
Swings - test bell (32kg) timeless but limited to 20 minutes
Get ups - 5/5 in 10, gradually progressing in weight
Rest
Day 2 - heavy upper body
Press heavy - (32kg kettlebell) ladders of (0,1,2)
Pull heavy - pull ups - ladders of (3,5,8)
Squat light - bodyweight lunges - ladders of (4,5,9)
(Ladders done as a slow circuit)
Light swings - current 100 in 5 minute bell
Get ups - same as day 1
Rest
Day 3 - heavy lower body
Squat heavy - overhead split squat 32kg - ladders of (1,2,3)
Heavy swings - 40kg 2 hands, gradually work to single hands - limited to 20 minutes
Get ups - same as day 1
Day 4 - volume upper body
Press medium - weighted dip 10kg - (2,3,5) ladders
Pull medium - kettlebell row 32kg - (3,4,7) ladders
Done as a slow superset
Press light - kettlebell press - 24kg (3,5,8) ladders
Pull light - kettlebell curl - 20kg (4,6,10) ladders
Done as a slow superset
My current goals are Simple, reduce my body fat to 15%, and press my 40kg kettlebell.
Although they’re different targets, none of them are drastically out of reach so I should be able to pursue them all at the same time.
I also need to even out the strength between my legs as I am coming back from an ACL repair.
My current standards are:
Simple - easily completed with a 24kg bell, completed with a 32kg bell in approximately 25 minutes
Press - 32kg for 4 reps on my left arm (possibly 5-6 on my right, but I am basing my training around my weaker arm)
Body fat - Approximately 22% but my diet has been poor for a while.
