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The Simple Road Begins

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April 17

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 16, 16, 16
Goblet Squats 16, 16, 16

Soju & Tuba 28, 28, 28, 28, 28, 28

I used my standard warm up routine. it just feels right when I am warmed up this way. It is amazing to me that this routine has actually given me energy these two times I have done them. I really felt like I had more in the tank when I set the kettlebell down for the last time. As in, I wanted to do a couple more sets of multiple reps, but, I stopped on the mark. I know that, in the long run, my patience will be rewarded.

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
John F. Kennedy
 
April 18

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 20, 20, 16, 16, 16
TGU 20, 20, 16, 16, 16

Good, solid session tonight. Swings felt really sharp, and get ups were solid at each stage. One more session like this and I may be ready to add another set with the 20 kg kettlebell.
 
April 19

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 16, 16, 16
Goblet Squats 16, 16, 16

Soju & Tuba 28, 28, 28, 28, 28, 28, 28, 28
Bent Over Row 32, 32, 32, 32, 32, 32, 32, 32

Great session this evening. Once again, the pressing seems to give me energy. A true WTH moment happened this evening. After my press sets were complete, I really felt like I needed to do something more. Since Friday is my weekly scheduled day off, why not add the bent over row.

I have read on here where a press should be accompanied by a pull component, and I was feeling strong, so, I matched my press sets with pull sets. I realized afterwards that I just pulled more one handed than I ever have even tried before tonight. I had never tried a bent over row with more than a 35 lb dumbbell, and I pulled 70 lbs 8 times with both arms. So, first night pulling and I hit a PR. Ok, WTH happened? I have gotten stronger in a lift I have not done in years, with nothing more than swings & get ups. I guess the TGU work has strengthened my lats? Whatever happened, I am more than pleasantly surprised. Just another WTH moment that I have experienced over the last year+ that has confirmed that these cannon balls with handles and the programs are working.

Happy Friday!!!!!
 
April 21

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 20, 20, 20, 16, 16
TGU 20, 20, 20, 16, 16

Good session today, I added the next set with the 20 kg, and it felt good. Focus today was on recovery, so it was a little slower, but strong and sharp.
 
April 22

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 16, 16, 16
Goblet Squats 16, 16, 16

Soju & Tuba 28, 28, 28, 28, 28, 28, 28, 28, 28, 28
Bent Over Row 32, 32, 32, 32, 32, 32, 32, 32, 32, 32

Good thing I have an app on my phone to track sets, because I almost kept going. Third session where I feel energized doing this program. I wish I could explain this, but I am just going to enjoy this as long as it lasts.
 
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April 23

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 20, 20, 20, 16, 16
TGU 20, 20, 20, 16, 16

Good, steady session tonight. Crisp, sharp and solid throughout the evening. I have to believe that the pressing program is having carry over impact.
 
April 24

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 16, 16, 16
Goblet Squats 16, 16, 16

Soju & Tuba 2 x 12 x 28 kg
Bent Over Row 2 x 12 x 32 kg

Hoo boy, that was a workout. 12 sets of 1 rep (1L/1R) was a challenge, that felt good from start to finish. This program is really something else to me. I am truly enjoying this.
 
April 26

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 16, 16, 16
Goblet Squats 16, 16, 16

Soju & Tuba 2 x 14 x 28 kg
Bent Over Row 2 x 14 x 32 kg

Last session of single presses tonight. That was a challenging session. Having said that, I still felt energized when I was done. I wish I could understand how or why I get this energy from this program, but I cannot, not that I am complaining. I can say that I am eating more since I started this program, that I do know. I haven't paid that close attention to carbs, protein & fat ratios, just trying to eat relatively healthy.

Happy Friday!
 
April 29

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 16, 16, 16
Goblet Squats 16, 16, 16

Soju & Tuba 3 x 2 x 28 kg
Bent Over Row 6 x 5 x 32 kg

Good session this afternoon. Yesterday was day off due to DOMS of an unknown origin. As this volume goes up, I may need to back off with the S&S volume. However, I am still getting energized by this workout.
 
April 30

Unplanned night off. Mrs. Scott found a bedroom set for our spare that was 40 minutes away. So, between 40 minutes drive, at least an hour of tearing down & loading the truck, and another 40 minutes back, meant that it was after 7 before we ate or unloaded the truck. So, loaded carries, and other lifts were my workout tonight. Funny thing, dressers & a queen bed frame with head & foot boards, all solid wood were not as taxing as I thought they would be, this working out stuff is apparently working. :D:D:D
 
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May 1

Shoulder Dislocates
Hamstring Stretches

Halos 16, 16, 16
Goblet Squats 16, 16, 16

Soju & Tuba 4 x 2 x 28 kg
Bent Over Row 8 x 5 x 32 kg

Great session this evening. My presses felt strong, with no waver at all. Bent over rowing felt real strong, unusually so at that. I did an abbreviated stretching session, but I felt great all the same.
 
May 2

Commando Rocks
Shoulder Dislocates
Hamstring Stretches
90/90 Stretch

Halos 3 x 10 x 16 kg
Goblet Squats 3 x 5 x 16 kg

1HS 20, 20, 20, 20, 16
TGU 20, 20, 20, 20, 16

Great session tonight. I added another set with the 20 kg when I realized that it felt lighter. Soju & Tuba have apparently had a positive impact on me, as the additional set was not taxing. The 20 kg felt light in my get ups, a direct result of pressing the 28 kg kettlebell I do believe.
 
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