yadmit’s BodyBlog

Start: 7:19am
Finish: 8:29am

Warm Up: KB Warm up - 5:00 minutes

SS:
Seated Military Press (Alternating): 35×5x5
Renegade Row (with Push Up): 25×5x5
—–
Double Front KB Squat: 35×5x5
Double KB Swing: 35×5x5
—–
Double Windmill (L/R): 25×5/25×5

Hanging Leg Raises: 15/12/10

Thoughts:  I did 13:30 of stretching/foam roller afterward.  Today was good and I’m contemplating upping the Windmills to 35 pounds.

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Start: 7:19am
Finish: 8:33am

Warm Up: KB warm up - 5:25

SS:
Double Floor Press: 35lbsx5×5
Double Bent Over Row: 35lbsx5×5
—–
Double Kettlebell Front Squat: 35lbsx5×5
Double Kettlebell Snatch: 35lbsx5×5
—–
TGU (L/R): 35×5x2 each side

Hanging Leg Raises: 15/13/8

Thoughts:  Weight this morning was 182.6.  Holdin’ steady!

I did 14 mintues of stretching and foam roller following.  I upped the weight on the TGU.

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Start: 7:22am
Finish: 8:32am

Warm Up: 5:00 - KB Warm Up

SS:
Double Military Press: 35lbsx5×5
Alternating Renegade Row: 25lbsx5×5
—–
Double Kettlebell Front Squat: 35lbsx5×5
Double Kettlebell Swing: 35lbsx5×5
—–
Double Windmill (L/R): 25lbsx2×5 each side

Hanging Leg Raises: 12//11/8

Thoughts: Twelve minutes of stretching and foam roller.  My low back is still a little stiff, but loosens up with movement and exercise.  The windmills seem to help.  My Renegade Rows include push ups.  Ouch.

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Start: 9:04am
Finish: 10:17am

Warm Up: KB Warm up - 6:00 minutes

SS:
Seated Military Press (Alternating): 35×5x5
Renegade Row (with Push Up): 25×5x5
—–
Double Front KB Squat: 35×5x5
Double KB Swing: 35×5x5
—–
Double Windmill (L/R): 25×5/25×5

Hanging Leg Raises:  12/10/7

Thoughts:  I followed with 14 minutes of stretching and foam roller.  I had a slight tweak in my low back this morning before I went to the gym.  The windmills seemed to help.

Good day today.

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Start: 7:11am
Finish: 8:22am

Warm Up: KB warm up - 5:35

SS:
Double Floor Press: 35lbsx5×5
Double Bent Over Row: 35lbsx5×5
—–
Double Kettlebell Front Squat: 35lbsx5×5
Double Kettlebell Snatch: 35lbsx5×5
—–
TGU (L/R): 25×5x2 each side

Hanging Leg Raises:  15/12/8

Thoughts:  I followed with eleven minutes of stretching and foam roller.  Good today.

I did the HLR with an UH Grip today.  The other day I did an OH grip.

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Start: 7:17am
Finish: 8:32am

Warm Up: 5:40 - KB Warm Up

SS:
Double Military Press: 35lbsx5×5
Alternating Renegade Row: 25lbsx5×5
—–
Double Kettlebell Front Squat: 35lbsx5×5
Double Kettlebell Swing: 35lbsx5×5
—–
Double Windmill (L/R): 25lbsx2×5 each side

Hanging Leg Raises: 10/7/7

Thoughts: I followed with 13:45 of stretching.

Added the Hanging Leg Raises. I’m not sure I’m getting good enough flexion as the knees don’t seem to be coming up high enough. I’ll need to find the right stretches to adjust.

Rest were one minute between movements and two minutes betweens sets.

Overall - good.

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Start: 7:14am
Finish:  8:15am

Warm Up:  KB Warm up - 5:30

SS:
Seated Military Press (Alternating):  25×5x5
Renegade Row (with Push Up):  25×5x5
—–
Double Front KB Squat:  35×5x5
Double KB Swing:  35×5x5
—–
Double Windmill (L/R):  15×5/25×5

Thoughts:  I did 11:30 of stretching afterward.. added the push up to the rows today.. such fun. Lost some balance on the last rep of my right side windmill.. that was kinda funny.

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Start:  7:23am
Finish:  8:18am

Warm Up: KB warm up - five minutes

SS:
Double Floor Press:  25lbx5/35lbsx5×4
Double Bent Over Row:  25lbx5/35lbsx5×4
—–
Double Kettlebell Front Squat:  35lbsx5×5
Double Kettlebell Snatch:  25lbsx5/35lbsx5×4
—–
TGU (L/R);  25×5x2 each side

Thoughts:  I followed with eleven minutes of stretching and foam roller.  The KB snatch wasn’t as graceful as it could have been. 

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Start:  7:13am
Finish:  8:05am

Warm Up: Five minutes - KB

SS:
Double Military Press: 25lbsx5×5
Alternating Renegade Row:  25lbsx5×5
—–
Double Kettlebell Front Squat:  25lbsx5×5
Double Kettlebell Swing:  25lbsx5×5
—–
Double Windmill (L/R):  15lbsx2×5 each side

OH Walks:  2×30 seconds each side with 35lbs

Thoughts:  I followed with 14 minutes of stretching.  Gonna stick with this for a few weeks. I will up the weights on this particular day, though.  Maybe up to 35lbs.  Stay with 15lbs for the Windmills.

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Start:  1:00pm
Finish: About an hour later (got talking to a guy while I was stretching)

Warm Up:  Five minutes with a 35lb bell

Did the following circuit four times in total.  The first three with a 20KG bell, the last one with a 35lb bell.

Swing (L/R)
C&P (L/R)
Snatch (L/R)
Burpees (body weight)

Rest periods were between 3:00 to 3:30 minutes.

The times were as follows:  5:22, 6:32, 7:30 and 7:30.  I did each movement for thirty seconds, but I did take some rests… apparently some were longer than they should have been!

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