The Simple Road Begins
- Thread starter Michael Scott
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Michael Scott
Level 7 Valued Member
May 23 & 24
Unscheduled day off, but got to have dinner with my son & grandson.....fair trade to me. The 24th was a painful day.....11 hours driving to see my daughter. All the flooding in Oklahoma has closed roads.....I did do some stretching when we finally got to the hotel...I needed it badly.
Unscheduled day off, but got to have dinner with my son & grandson.....fair trade to me. The 24th was a painful day.....11 hours driving to see my daughter. All the flooding in Oklahoma has closed roads.....I did do some stretching when we finally got to the hotel...I needed it badly.
Michael Scott
Level 7 Valued Member
May 25
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
Snatches 5 every minute, alternating hands, 20 kg kettlebell. That lasted 6 minutes.....still have some work to do before I fully implement this into my routine. I followed this up with Strength Aerobics, 20 minutes, every 20 seconds.....the 20 kg is making me work, gotta love it.
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
Snatches 5 every minute, alternating hands, 20 kg kettlebell. That lasted 6 minutes.....still have some work to do before I fully implement this into my routine. I followed this up with Strength Aerobics, 20 minutes, every 20 seconds.....the 20 kg is making me work, gotta love it.
Michael Scott
Level 7 Valued Member
May 26
30 minutes walking
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
Clean & Press 10 x 1/1 x 20 kg
Bent Over Row 10 x 5/5 x 20 kg
I only brought one kettlebell with me, so I'm working with the 20 kg for a few days.
30 minutes walking
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 20 kg
Clean & Press 10 x 1/1 x 20 kg
Bent Over Row 10 x 5/5 x 20 kg
I only brought one kettlebell with me, so I'm working with the 20 kg for a few days.
Michael Scott
Level 7 Valued Member
May 27
Mobility Work
Elliptical - 40 minutes
No kettlebell work this morning. Some elliptical work due to rain, then preparations for my daughter's birthday.
Have a great Memorial Day!!
Semper Fi!
Mobility Work
Elliptical - 40 minutes
No kettlebell work this morning. Some elliptical work due to rain, then preparations for my daughter's birthday.
Have a great Memorial Day!!
Semper Fi!
Michael Scott
Level 7 Valued Member
May 28
Mobility Work
11 hour return drive home from Oklahoma......stretching is the tonic after all those hours & miles, but it was too late to workout.
Mobility Work
11 hour return drive home from Oklahoma......stretching is the tonic after all those hours & miles, but it was too late to workout.
Michael Scott
Level 7 Valued Member
May 29
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 5 x 20 kg, 5 x 20 kg, 5 x 24 kg
1HS 6 x 10 x 24 kg, 4 x 10 x 20 kg
TGU 3 x 1/1 x 24 kg, 2 x 1/1 x 20 kg
Per @Pavel's instruction, and a reminder from @Pavel Macek, I have inserted one set of Goblet Squats with my swing kettlebell weight. It felt good to perform swings & get ups again. I also re-read some of my S&S book, and apparently I have some programming to alter, as I have been of the mind that I would do S&S, forgetting about light days, or even variety days.
Time to hit the book again. Good thing I like to read at lunch.
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 5 x 20 kg, 5 x 20 kg, 5 x 24 kg
1HS 6 x 10 x 24 kg, 4 x 10 x 20 kg
TGU 3 x 1/1 x 24 kg, 2 x 1/1 x 20 kg
Per @Pavel's instruction, and a reminder from @Pavel Macek, I have inserted one set of Goblet Squats with my swing kettlebell weight. It felt good to perform swings & get ups again. I also re-read some of my S&S book, and apparently I have some programming to alter, as I have been of the mind that I would do S&S, forgetting about light days, or even variety days.
Time to hit the book again. Good thing I like to read at lunch.
Michael Scott
Level 7 Valued Member
May 30
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 5 x 20 kg, 5 x 20 kg, 5 x 24 kg
1HS 6 x 10 x 24 kg, 4 x 10 x 20 kg
TGU 3 x 1/1 x 24 kg, 2 x 1/1 x 20 kg
Punch the clock session again tonight. Simple, steady, consistent work. Nothing fancy, nothing hard, just focused work. It felt great from start to finish. Scheduled day off tomorrow, then back at it on the weekend.
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 5 x 20 kg, 5 x 20 kg, 5 x 24 kg
1HS 6 x 10 x 24 kg, 4 x 10 x 20 kg
TGU 3 x 1/1 x 24 kg, 2 x 1/1 x 20 kg
Punch the clock session again tonight. Simple, steady, consistent work. Nothing fancy, nothing hard, just focused work. It felt great from start to finish. Scheduled day off tomorrow, then back at it on the weekend.
Michael Scott
Level 7 Valued Member
June 1
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 5 x 20 kg, 5 x 20 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
I was feel really god today when I started, so I added another set with the 24 kg to my session. The swings were a little taxing, but the get-ups felt great. It is cool that the addition of the heavier goblet squats seems to be making a real difference. Looks like I may need to add an additional set. I am thinking that if I do, then I probably should not continue with the added sets of swings & get ups.
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 5 x 20 kg, 5 x 20 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
I was feel really god today when I started, so I added another set with the 24 kg to my session. The swings were a little taxing, but the get-ups felt great. It is cool that the addition of the heavier goblet squats seems to be making a real difference. Looks like I may need to add an additional set. I am thinking that if I do, then I probably should not continue with the added sets of swings & get ups.
Michael Scott
Level 7 Valued Member
June 2
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
I decided to add the additional set with the 24 kg in my goblet squats, and my halos, as well as leaving the additional set in my swings & get ups. This felt like my best session in a while. Recovery was my focus between sets, and I really felt like I could have done more today when I was finished. This will be my template for at least a week.
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
I decided to add the additional set with the 24 kg in my goblet squats, and my halos, as well as leaving the additional set in my swings & get ups. This felt like my best session in a while. Recovery was my focus between sets, and I really felt like I could have done more today when I was finished. This will be my template for at least a week.
Michael Scott
Level 7 Valued Member
June 3
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
Great session tonight. Without really trying, my session was about 10 minutes shorter than yesterday. I didn't rush through any set, and I still focused on recovery. I seem to like working with the 24 kg, my leg hasn't come up off the ground yet, and my swings are feeling crisper.
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
Great session tonight. Without really trying, my session was about 10 minutes shorter than yesterday. I didn't rush through any set, and I still focused on recovery. I seem to like working with the 24 kg, my leg hasn't come up off the ground yet, and my swings are feeling crisper.
Michael Scott
Level 7 Valued Member
June 4
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
Another good session with this template. Recovery is still the focus of my work, and my work is going well. So far, so good.
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
Another good session with this template. Recovery is still the focus of my work, and my work is going well. So far, so good.
Michael Scott
Level 7 Valued Member
Thank you for the kind words. I am just trying to stay on task, as I usually want to bounce from exercise to exercise. I have done so before, S&S, Soju & Tuba, The Get Up program, Strength Aerobics....but by staying on task so far, I have found some inner peace, and determination to stick with S&S this time......
Good luck to you @masa, I will be watching your log as well, for motivation.
Good luck to you @masa, I will be watching your log as well, for motivation.
Thanks to your determination to stick with S&S, I've planned to start en route to Simple part III. This log is a real motivator.
Michael Scott
Level 7 Valued Member
June 5
Unscheduled day off today. We ordered 25 bags of river rock, about 30 pounds each. Well, they came in today. Grab, lift, carry, place in the back of the truck. Drive home, grab, lift carry, and stage for our next project. My heart rate went up, and my breathing got a little heavier, but recovery was quick, with no stiffness or soreness later in the evening. Great carryover from working out to everyday life.
Unscheduled day off today. We ordered 25 bags of river rock, about 30 pounds each. Well, they came in today. Grab, lift, carry, place in the back of the truck. Drive home, grab, lift carry, and stage for our next project. My heart rate went up, and my breathing got a little heavier, but recovery was quick, with no stiffness or soreness later in the evening. Great carryover from working out to everyday life.
Michael Scott
Level 7 Valued Member
June 6
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
So far, so good. No DOMS, no aches.....all around good feeling following this routine. It may be time to add the last set of Goblet Squats with the 24 kg.
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
So far, so good. No DOMS, no aches.....all around good feeling following this routine. It may be time to add the last set of Goblet Squats with the 24 kg.
Michael Scott
Level 7 Valued Member
June 8
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
Good session this morning, felt good and strong from start to finish.
Mobility Work
Halos 2 x 10 x 20 kg, 1 x 10 x 24 kg
Goblet Squats 5 x 20 kg, 5 x 24 kg, 5 x 24 kg
1HS 8 x 10 x 24 kg, 2 x 10 x 20 kg
TGU 4 x 1/1 x 24 kg, 1 x 1/1 x 20 kg
Good session this morning, felt good and strong from start to finish.
Last edited:
Michael Scott
Level 7 Valued Member
June 9
Mobility Work
Halos 3 x 10 x 16 kg
Goblet Squats 5 x 16 kg
1HS 10 x 10 x 16 kg
TGU 5 x 1/1 x 16 kg
Wave the load day today. Again, I have to thank @Pavel Macek for the reminder to read S&S again. So, I went for as many swings as I could do properly, got 60 before I had to put the kettlebell down. Recovered and did the last 40. Of course, they were in sets of 10, switching hands after 10.
So, I decided that my get ups would follow the same template. So, three straight get ups on the left, recover, 3 straight on the right, recover, 2 straight on the left, recover, 2 straight on the right. The 16 kg kettlebell hasn't been more of a challenge in some time.
Yeah, this will have to be added to the routine.
Mobility Work
Halos 3 x 10 x 16 kg
Goblet Squats 5 x 16 kg
1HS 10 x 10 x 16 kg
TGU 5 x 1/1 x 16 kg
Wave the load day today. Again, I have to thank @Pavel Macek for the reminder to read S&S again. So, I went for as many swings as I could do properly, got 60 before I had to put the kettlebell down. Recovered and did the last 40. Of course, they were in sets of 10, switching hands after 10.
So, I decided that my get ups would follow the same template. So, three straight get ups on the left, recover, 3 straight on the right, recover, 2 straight on the left, recover, 2 straight on the right. The 16 kg kettlebell hasn't been more of a challenge in some time.
Yeah, this will have to be added to the routine.
Last edited:
Michael Scott
Level 7 Valued Member
June 10
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 5 x 24 kg
1HS 10 x 10 x 24 kg
TGU 5 x 1/1 x 24 kg
I was feeling good when I grabbed my kettlebells, so I decided to go for it. I did drop the set of Halos with the 24 kg, but added it to my Goblet Squats, Swings & Get ups. Recovery was still my focus, but the extra sets with the 24 kg felt good. Tomorrow will tell me if I went up too soon or not.
Mobility Work
Halos 3 x 10 x 20 kg
Goblet Squats 5 x 24 kg
1HS 10 x 10 x 24 kg
TGU 5 x 1/1 x 24 kg
I was feeling good when I grabbed my kettlebells, so I decided to go for it. I did drop the set of Halos with the 24 kg, but added it to my Goblet Squats, Swings & Get ups. Recovery was still my focus, but the extra sets with the 24 kg felt good. Tomorrow will tell me if I went up too soon or not.
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