yadmit’s BodyBlog

Start:  7:14am
Finish:  8:40am

Warm Up:  4:50 KB Warm up

Squats:  65×15/95×6/95×6/115×6/115×6/115×6/125×6
Chins:  BW (183)x7/x5/x5/x3
BO Rows:  45×8/55×8/65×8/x8

KB One Hand Sit Up:  35×2x5 each side
Windmills:  35×2x5 each side

Thoughts:  I did HIIT for ten minutes.  Burned 82 calls and apparently pedalled 3.6 miles.

Good to be back after ten days.  Plus, it’s nice to be lifting a bar again!  I’ll be taking things easy for the rest of the sessions for this week.

t

I had an assessment done today.  I haven’t had one since October 9th, 208.  Since then I’ve done a part of a 5×5 (was in the middle of it when I had the last one) and a few different kettlebell routines. A different trainer this time from last time, so there may be some discrepancies.

The first numbers are from October, the second are todays.

Chest: 100cm/104cm
Thigh: 60cm/55cm
Calf: 38cm/35
Abdomen: 90cm/87
Lean Mass:  148.05lbs/156.89
Fat Mass:  28.95lbs/24.11
BF%:  16.4%/13.3%

Woot woot! I like what I see.

I’m giving kettlebells a rest for a while (aside from the classes) and heading back to bars… deadlifts and squats here I come.  I think I’ll be doing a routine from BISS.  The one on page 102.  ha!

t

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

Warm Up: KB Warm up - 5:30 minutes

SS:
Seated Military Press (Alternating): 35×5x5
Renegade Row (with and without pushup): 35×5x2 with pushup/ 35×5x2 without pushup/35×5x1 with pushup
—–
Double Front KB Squat: 35×5x5
Double KB Swing: 35×5x5
—–
Double Windmill (L/R): 35×5/35×5

Thoughts:  Swings with 35s seemed easy, for five reps.  Squats are the same.  These were done with two KBs.  Those are the heaviest I can pair up at this point with what we have at the gym.  The Rows I did with and without pushups.  I did up the weight from 25 to 35.  Those are freakin’ tough.

I followed with 15 minutes of stretching and foam roller.

This was good, but I think I may have outgrown the weights available to me at this time with this routine. 

Changing routines in a week, but not sure what to do yet.

:)

t

Start: 7:14am
Finish: 8:27am

Warm Up: KB warm up - 5:15

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

Sling Shot: 60 sec x2 with a 25lb bell.

Thoughts: I followed with 17:30 of stretching and foam roller.

Pretty good today. In the first SS there was no rest between A&B. I had one minute between B&A with two mintes between SS1 and SS2. Same rests as SS1, except for the last set, I had 30 seconds between A&B.

One more to go.

t

Start: 7:17am
Finish: 8:26am

Warm Up: 5:15 - 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): 35lbsx2×5 each side

Hanging Leg Raises: 15/15/15

Thoughts:  my weight this morning was 184.6.

I did 16:30 of stretching and foam roller after.  I dropped the rest to :30 between A and B movements. 

Two left in this routine.

t

Start: 7:12am
Finish: 8:27am

Warm Up: KB Warm up - 5:40 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): 35×5/35×5

Hanging Leg Raises: 15/15/15

Thoughts:  Fifteen minutes of stretching and foam roller.

Today took a little longer as one my clients wanted a movement refresher…. so, helped him out between supersets… then someone else wanted to know what I was doing with the blobs of metal.  So I yacked with him between supersets too.

Overall, good day!

t

Start: 7:18am
Finish: 8:29am

Warm Up: KB warm up - 6:00

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

Sling Shot: 60×2 with a 25lb bell.

Thoughts:  I followed with 15 minutes of stretching.  Good workout today, with the rests between movements A and B short. 

Last time I had any time away from the weights was over Christmas.  So… I think I’ll finish this week and next, take some time and then come back with something else.

t

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

Warm Up: 6:00 - 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): 35lbsx2×5 each side

Hanging Leg Raises: 15/15/15

Thoughts:  My weight this morning was 185.2.  Might have been the Oreos yesterday.  Just three.

I did 16 minutes of stretching and foam roller.

I tried no rests between movement A and movement B of each superset.  I wound up taking 60 seconds on the first one. 

Rests after movement B on the second SS turned out to be 90 seconds.

t

Start: 7:17am
Finish: 8:35am

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): 35×5/35×5

Hanging Leg Raises: 15/15/15

Thoughts:  I did 15:30 of stretching and foam roller after. 

The first superset is a killer.  I’ve been trying to drop the rest times, but not on this one.  Wow. 

Tried a new planking move… move a stack of weight plates from left to right and vice versa while in the plank position.  Fun stuff!

t

Start: 7:18am
Finish: 8:25am

Warm Up: KB warm up - 7:00

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

Sling Shot:  60 seconds each side with a 25lb bell.

Thoughts:  I did 15:30 of stretching and foam roller after.  Decent day today.  Still not the most graceful of KB Snatches, but getting there.

t