Warm Up: 4:20 KB

Bent Over Row (OH Grip): 75×5x6
–
Chins (BW-197): 6/4/3
–
Bench Press: 115×3x6/115×2x4
–
Chest Dips: 127×7/107×7/97×7
–
Neutral Grip Shoulder Press: 15×3x10
–
Tricep Pushdowns: 25×10/30×2x10
BB Curls: 30×10/35×2x10

Thoughts: So, I’ve switched it up. A four day a week upper/lower split. I love Kettlebells, but it’s time for a change… I may do some KB work aside from this, but we’ll see.

I seem to have lost some chest strength. I could do 10-ish or more dips no problem, not today… I had to yank some weight off the bod to do what I did. Mind you, I had just finished bench pressing!

t

Warm Up: 4:20 KB

Bent Over Row (OH Grip): 75×5x6
–
Chins (BW-197): 6/4/3
–
Bench Press: 115×3x6/115×2x4
–
Chest Dips: 127×7/107×7/97×7
–
Neutral Grip Shoulder Press: 15×3x10
–
Tricep Pushdowns: 25×10/30×2x10
BB Curls: 30×10/35×2x10

Thoughts: So, I’ve switched it up. A four day a week upper/lower split. I love Kettlebells, but it’s time for a change… I may do some KB work aside from this, but we’ll see.

I seem to have lost some chest strength. I could do 10-ish or more dips no problem, not today… I had to yank some weight off the bod to do what I did. Mind you, I had just finished bench pressing!

t

Warm Up: 4:30 KB

Chins: BW(197)7/4/4/3/3
—
Front Squats: 75×5x12
—
BB Flat Bench: 65×5x12

Rower: Resistance: 10
Distance: 2000m
Time: 9:20.9
Cals: 114
HR: 156bpm

Thoughts: I did 17:30 of stretching and foam roller. The roller felt particularly good today.

Overall, good stuff today. My tris were fried after the bench, although I can possibley add more weight.

t

Warm Up: 4:15

Snatch: 25/35/55/35/25 x 5
C&P: 25/35/55/25/20 x 5
Double KG Thrusters: 15/25/35/25/15 x 5
Lunge Twist: 15/20/25/20/15 x 5
Single Leg DL: 25/35/55/35/25 x5
Two Handed Sit Up: 20/25/35/25/20 x5
Windmill: 20/25/35/25/20 x5

Thoughts: I followed with 14 minutes of stretching and roller. Good challenge today.

t

Warm Up: 4:20 KB

Front Squats: 75×5x12
–
DB Incline Bench: 25×5x12
–
BB BO Rows: 45×5x12 (I can up this)

Rower: Resistance: 10
Distance: 2000m
Time: 9:25.6
Cals: 114

Thoughts: I did 14 minutes of stretching and roller afterward. The Front Squat is tough, but I might add five pounds to it next time.

t

Warm Up: 4:15

SS:
Snatch: 25×3/35×3/55×3 (five times)
Clean and Press: 25×3/35×3/55×3 (five times)

Rower: Concept II - 2000m/9:11:9 minutes/116 cals/level 10

Thoughts: I did 16:30 minutes of stretching and roller.

Rest periods were anywhere from 60 to 90 seconds. I think I’m fighting a bit of a cold. More Neti Pot I think.

t

Warm Up: 4:20 KB

Front Squats: 75×5x12
–
DB Bench: 25×5x12
–
Chins: 196(BW)x5/3/3/3/3

Rower: Resistance: 9
Distance: 2000m
Time: ?? pressed a wrong button and lost the information
Cals: 117

Thoughts: I followed with 14 minutes of stretching and roller. The chins are killing me.

t

Warm Up: 4:20

Snatch: 25/35/55/35/25 x 5 each side
C&P: 25/35//55/35/25 x 5 each side
Double KG Thrusters: 15/25/35/25/15 x 5 each side
Lunge Twist: 15/20/25/20/15 x 5 each side
Straight Leg DL (two bells): 25/35/55/35/25 each side
Two Handed Sit Up: 15/25/35/25/15
Windmill: 35×3 three sets each side

Thoughts: I did 15 minutes of stretching and roller.

Toughest thing today had to be the thrusters. The lunges were challenging, but the thrusters were hard.

I have some low back discomfort. I think it may have been from an awkward sleeping position.

t

Warm Up: 4:20

SS:
Snatch: 25×3/35×3/55×3 (five times)
Clean and Press: 25×3/35×3/55×3 (five times)

Rower: Concept II - 2000m 9:44.4 minutes

I had the resistance set at "6." I burned, apparently 111 calories.

Thoughts: I did 14:30 minutes of stretching and roller.

I felt as though I did well today… lots of sweat!

t

Warm Up: 4:30 KB

Front Squats: 65×5x12
–
DB Bench: 25×5x12
–
Chins: 196.6 (BW)x6/3/3/3/3

Rower: Resistance: 6
Distance: 2000m
Time: 10:14.2
Cals: 107

Thoughts: It has been a busy ten days or so.. work(s) have been keeping me occupied, plus, we sold our house and bought another and did the majority of the moving this weekend… lot o’ work.

I weighed myself and am apparently 196.6lbs.

I did 14 minutes of stretching and roller afterward. Felt good today.

t