Man Cave Training Log
- Thread starter J.C.S.
- Start date
- Status
J.C.S.
Level 4 Valued Member
12/20/17
1 mile run, 9:52
Mace 360 10x
Mace GS 5x
3 sets
16lb shot put thruster throw 10x
Put scoop backward throw 10x
Standing Put 10x
Mace 3 rotation grounded throw 10x
First time throwing in years, origin of Lt hamstring got tender with standing put. Neighbors confused.
1 mile run, 9:52
Mace 360 10x
Mace GS 5x
3 sets
16lb shot put thruster throw 10x
Put scoop backward throw 10x
Standing Put 10x
Mace 3 rotation grounded throw 10x
First time throwing in years, origin of Lt hamstring got tender with standing put. Neighbors confused.
J.C.S.
Level 4 Valued Member
12/21/17
Mace 360 10x
Mace GS 5x
Bridge reach 10x
3 sets
24kg 1H Swing 10x10, did not track time but was around 8 min.
20kg Jerk 10x/arm
Heavy bag 1' on/30" rest, 1ox
FIRST day working out solo with mama at work while my baby girl watched from her chair! Very exciting, she looked so content to just watch daddy train. We also went for a mile walk with her in the vest afterwards.
Mace 360 10x
Mace GS 5x
Bridge reach 10x
3 sets
24kg 1H Swing 10x10, did not track time but was around 8 min.
20kg Jerk 10x/arm
Heavy bag 1' on/30" rest, 1ox
FIRST day working out solo with mama at work while my baby girl watched from her chair! Very exciting, she looked so content to just watch daddy train. We also went for a mile walk with her in the vest afterwards.
J.C.S.
Level 4 Valued Member
12/22/17
Mace 360 10x
Mace Squat 5x
Bridge reach 10x
3 sets
20kg 1H Swing 10x10
Press Ladder drop set 12kg 5x, 16kg 4x, 20kg 3x, 24kg 2x, 32kg 1x/arm
12/23 and 12/24 work
12/25/17
1 mile run/ 9:57
Mace 360 10x
Mace squat 5x
Bridge Reach 10x
3 sets
24kg 1H Swing 10x10 (6:50)
Press Drop Sets
12kg 5x, 16kg 4x, 20kg 3x, 24kg 2x, 32kg 1x/arm
Movement Practice
Mace 360 10x
16kg Bent Press 1x/arm
4 sets
Bent press needs alot of work, my external rotation set up feels so awkward. Really feel it in my hips.
MERRY CHRISTMAS EVERYONE!!!!
Mace 360 10x
Mace Squat 5x
Bridge reach 10x
3 sets
20kg 1H Swing 10x10
Press Ladder drop set 12kg 5x, 16kg 4x, 20kg 3x, 24kg 2x, 32kg 1x/arm
12/23 and 12/24 work
12/25/17
1 mile run/ 9:57
Mace 360 10x
Mace squat 5x
Bridge Reach 10x
3 sets
24kg 1H Swing 10x10 (6:50)
Press Drop Sets
12kg 5x, 16kg 4x, 20kg 3x, 24kg 2x, 32kg 1x/arm
Movement Practice
Mace 360 10x
16kg Bent Press 1x/arm
4 sets
Bent press needs alot of work, my external rotation set up feels so awkward. Really feel it in my hips.
MERRY CHRISTMAS EVERYONE!!!!
J.C.S.
Level 4 Valued Member
12/26/17
1 mile run/9:53
Mace 360 10x
Mace squat 5x
Bridge reach 10x
3 sets
24kg 1H Swing 10x10
Press Ladder
12kg 5x, 16kg 4x, 20kg 3x, 24kg 2x, 24kg 1x/arm
Practice
32kg rack hold 30"
Mace 10-2 10x
4x (R,L,R,L)
Going to finish each session with a little variety and movement practice. Fun stuff to keep things fresh. Going to start adding more time with the rack holds, carries with the cherry bomb (32kg) because that sucker feels heavy!
1 mile run/9:53
Mace 360 10x
Mace squat 5x
Bridge reach 10x
3 sets
24kg 1H Swing 10x10
Press Ladder
12kg 5x, 16kg 4x, 20kg 3x, 24kg 2x, 24kg 1x/arm
Practice
32kg rack hold 30"
Mace 10-2 10x
4x (R,L,R,L)
Going to finish each session with a little variety and movement practice. Fun stuff to keep things fresh. Going to start adding more time with the rack holds, carries with the cherry bomb (32kg) because that sucker feels heavy!
J.C.S.
Level 4 Valued Member
1/1/18
Mace 360 swing 10x
Mace squat 5x
3 sets
24kg 1H swing 10x10
Press drop sets
12kg 5x/arm, 16kg 4x, 20kg 3x, 24kg 2x, 24kg 1x/arm
Mace 360 10x
Push ups 6/5/4/3/2/1
Superset circuit with drop pushups
Heavy Bag 30" on/30" off, 10x
1/2/18
Mace 360 10x
Mace squat 5x
Bridge reach 10x
3 sets
24kg 1H Swing 10x10
Bent Press 16kg 5x1/arm
Reading Taming the Bent Press and exploring this lift. Followed with arm bars and other progression movements from the Tamers book. My Rt side feels soooooo much more awkward and tight compared to left. The bent arm bar feels really good on both sides to help increase mobility. I can pretty comfortably press a 32kg but don't even want to try a 24kg BP yet. The BP is an exciting movement and quite challenging for me (like the gada/mace swing was), no where to go but up!
Mace 360 swing 10x
Mace squat 5x
3 sets
24kg 1H swing 10x10
Press drop sets
12kg 5x/arm, 16kg 4x, 20kg 3x, 24kg 2x, 24kg 1x/arm
Mace 360 10x
Push ups 6/5/4/3/2/1
Superset circuit with drop pushups
Heavy Bag 30" on/30" off, 10x
1/2/18
Mace 360 10x
Mace squat 5x
Bridge reach 10x
3 sets
24kg 1H Swing 10x10
Bent Press 16kg 5x1/arm
Reading Taming the Bent Press and exploring this lift. Followed with arm bars and other progression movements from the Tamers book. My Rt side feels soooooo much more awkward and tight compared to left. The bent arm bar feels really good on both sides to help increase mobility. I can pretty comfortably press a 32kg but don't even want to try a 24kg BP yet. The BP is an exciting movement and quite challenging for me (like the gada/mace swing was), no where to go but up!
J.C.S.
Level 4 Valued Member
Took yesterday off and ate way too much with family after church and watching baseball documentaries.
1/8/18
Run 2.5 miles, 25:08
Mace 360 10x
Mace Squat 5x
3 sets
24kg 1H swing 10x10, 8:05
Mace 10-2 10x
Sun Salutation 1x
4x thru
The 10-2 still doesn't feel as smooth as I would like so I will pepper in practice sets throughout the day along with stretching and ankle mobility. My wife and I plan to run the Bix 7 this year and I would like to set a PR or at least beat last years time so going to increase running SLOWLY. I may always be a shuffler but it sure feels good to shuffle this big ole body.
1/8/18
Run 2.5 miles, 25:08
Mace 360 10x
Mace Squat 5x
3 sets
24kg 1H swing 10x10, 8:05
Mace 10-2 10x
Sun Salutation 1x
4x thru
The 10-2 still doesn't feel as smooth as I would like so I will pepper in practice sets throughout the day along with stretching and ankle mobility. My wife and I plan to run the Bix 7 this year and I would like to set a PR or at least beat last years time so going to increase running SLOWLY. I may always be a shuffler but it sure feels good to shuffle this big ole body.
jane nair
Level 1 Valued Member
I'm in 24, height 5.5, weight 125lbs. my instructor suggests me a routine but I'm not satisfied.
daily workout
high knees 200
squat 3x40
pushup 3+3
bench press 3
incline d.press 3
flat bench fly 3
alt curl 3
bicep curl (el-b)w/c 3
tri stand 3
tri pushdown 3
one arm tri ext 3+3
front and side raise 3+3.
I think that its wrong for me.Whats your opinion? suggest me some workout?
daily workout
high knees 200
squat 3x40
pushup 3+3
bench press 3
incline d.press 3
flat bench fly 3
alt curl 3
bicep curl (el-b)w/c 3
tri stand 3
tri pushdown 3
one arm tri ext 3+3
front and side raise 3+3.
I think that its wrong for me.Whats your opinion? suggest me some workout?
J.C.S.
Level 4 Valued Member
@jane nair You should post this to the main training page or ask on the kettlebell thread to get more responses. Simple & Sinister program is a great place to start for consistent training for a beginner.
Your program is missing a good pull movement (posterior chain, back) which the kettlebell swing or kb deadlift would provide and is too much volume for a daily workout. Your goals, current fitness, and experience would also be useful to know. Welcome to the forums!
Last edited:
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