The three exercises are done consecutively without any rest in between for a period of 25 minutes:

jump rope - 1 minute

45 lb. kettlebell swings - 25 reps

jump rope - 1 minute

20 lb. dumbbell squat-press - 25 reps (harder than it sounds)

repeat the "set" without rest for 25 minutes.

Now, I know what you’re saying.  Those weights aren’t heavy and 25 minutes is not a long time so that should be pretty easy.  Give it a shot and let me know how you do.  I guarantee you it will kick your ass.

-kenji

weighted dips - (bodyweight + 90lb dumbell)x8 - 3 sets

close grip dumbell incline press - 80lb. dumbells x 8 - 4 sets

pull ups - 3 sets to failure

deadlifts - 315×8 - 4 sets (killer)

upright rows - 150×6 - 3 sets

squats 275×8 - 4 sets

barbell hack squats - 275×8 - 3 sets

stiff-legged deads - 155×8 - 4 sets

bent over barbell rows - 155×8 - 4 sets (got tired after squats and hack squats)

"Get in." he says and he proceeds to drive around the back of the gym and over a speed bump.

"Get out and push me to the next speed bump" as he puts the car in neutral and shuts it off he says, "and when you’re done with that do 20 jump squats."

I am thinking that this was going to be challenging but not the kind of workout that will totally kick my ass.  So, after pushing his Maxima over 100+ yards at 100% intensity I performed the jump squats.  About half way into them, 10 or so, I was killed and struggled to get the last 10 jump squats in.

I got in the car and he proceeded to push the car backwards back to the spot which we started and he did his jump squats.

This car pushing continued for three sets each and in between each set there were jump squats (x20), tire slams (x5 each arm), and sledge hammer pullover/swings (x10).

After doing this I was totally wiped out.  I had to go in the gym and chill out for about a good 10 minutes to recover.  I tried to do some hamstrings after that but it didn’t turn out the way I would have hoped.  I was just too damn worn out.

This goes to show you that you don’t need a gym to get a good workout.  You can use common everyday objects and get it done.

-kenji

-kenji

Flat bench barbell press

135 x 12 (warm up),  225 x 10 (warm up),  285 x 5 for five sets

Incline bench barbell press

185 x 12,  225 x 8,  245 x 6 (got a little worn out)

Decline dumbbell (close neutral grip - dumbells together)

70 lb. dumbells x 12,  80 lb. x 10,  90 lb. x 6

Close grip bench (machine)

160 x 12,  180 x 8,  180 x 8 with drop to 120 to failure

I am still trying to lean down through a slightly reduced caloric intake and a decent amount of cardio 25-45 minutes (depends on what I can fit in).  I have lost quite a bit of weight to the tune of 11 lbs and am currently at 201 lbs.  I know that when you cut down you are going to lose some weight but I would not like to lose any more.

If any of you have suggestions on how to preserve muscle mass while cutting I am all ears. 

’til next time….

-kenji

I am down about 8 lbs since I started cutting.  My BF% has definitely decreased.  I need to get some calipers to get some quantitative measurements.  My abs are coming through better than before (still more work ahead).  I have vascularity at my waist line which is cool.

My workouts have still been pretty good and I am still able to put up some decent weight considering my decreased caloric intake.

I have started Dragonboating (20 person canoe) about 3-5 miles one day a week again for an upcoming race in New York.

I need to get some updated progress pics up soon.

-kenji

My forearm tendonitis is still plaguing my workouts especially bis and back.

Chest day went like this:

Flat barbell bench

135 x 12,  225 x 12,  275 x 10,  315 x 2 (hurtin’ on this set),  225 to failure

Incline dumbell bench

80 x 10,   90 x 8,  90 x 8 (forearms started hurting bad)

Cable flyes

45 x 10,  50 x 8,  50 x 8 (forearms are hurting REALLY bad at this point)

Tricep cable pressdown w/stright bar

180 x 12,  200 x 10,  200 x 10

I did some more tricep exercises but don’t want to bore you with the minutia associated with describing a daily workout.  After lifting I did 25 minutes on the elliptical.

I need to have my forearms checked out by a Sports Medicine Doctor and plan on doing so shortly.

If any of you have tips on how to ease or eliminate the pain please chime in.  I am willing to try just about anything short of surgery.  I know part of the answer is to rest and use the affected area less.  I have decreased my volume slightly but have kept the intensity the same.  It seems like I will have to cut back on both intensity and volume to make it go away.  I will probably have to cut back on frequency as well.

Oh well.  Such is life.

’til next time…

-kenji

Squats

135 x 12,   225 x 12,   265 x 10,   405 x 3,   315 x 8

Leg Press

675 x 14 (14 plates + sled),   855 x 12 (18 plates + sled),   1,035 x 6  (22 plates + sled)

Leg extensions

Three sets for some amount of reps….I wasn’t paying attention at this point.  I was worn out.

Leg Curls

Three sets for some amount of reps….I wasn’t paying attention at this point.  I was worn out.

Just a tip to those looking for a new leg (quad focused) exercise.  Barbell hack squats are the sh*t.  They blow up your quads and are a great compound movement.

Today I am going to do about 40-50 minutes on the elliptical along with some calves and abs.  Kind of a "rest" day if you will.

’til next time…

-kenji

Today is back and biceps.  Hopefully my tendonitis will let me lift heavy and not kill my back/bi day…again.

I know I keep saying this but I gotta get some pics up.  I plan on posting up a progress pic of when I was 139 lbs. a few years back.

My weight has gone from 211 to 204 in about 3 weeks.  I don’t like the fact that I am dropping weight so quickly since I spent the last six months trying to pack it on.  However, it appears to be a good loss of weight which adds definition and not a loss of muscle and apparent size.  Albeit, I am sure I have sacrificed some muscle but it’s nothing I’m going to lose sleep over.

’til next time…

-kenji