Training Log

I also like trainning in intervals a lot and use a kettlebell for it mostly.
Another siiiick exercise is running up the hill. Any slightly accentuated hill will do even if you can just run for 20 or 30m. Run AS FAST as possible up and walk down slowly to rest, do that 10 times and tell me about it!
Also much respect to the OP for being so assiduous and motivated with his trainning and thanks for sharing it here man, some of us appreciate it.

Mike,
Thanks for the info. I've seen lots Yo Elliot youtube videos, they're full of good, but very specific info. I've never seen a training week of his laid out like that before. It looks good, basic moves just arranged a little differently. Nothing over the top or standing on a wobble board or some nonsense.

I've been thinking a lot about more super sets, circuits and complexes, and how to work them into the routine.

I also like an extensive warmup. Stretching, dynamic stretching, rehab/prehab moves, activation/patterning, jumps or throws. Sometimes I get a little bogged down, and the warmup lasts longer than the workout.

Klite,
I've been doing some lunges and swings with the kettlebells, but I haven't figured out how to catch those things for cleans and snatches yet. Any pointers?
Running hills or up stadium steps was a regular part of my training for years and years. I've been too big a pussy to run much since I turned 30. Like 5 years ago. That looks really, really bad written out like that. The hill is right behind my house, I walk my dogs up and down everyday. I need to watch some hype Rocky training scenes, then get out there.

Anyway, thanks for the feedback, suggestions and inspiration guys.

2-8-15

Stretch, warm up

Jump rope, 100-120 jumps, then lift, repeat.
Leg Raises off Bench x2
Back Raise with Twist at Top x2
Barbell Upright Row x2
Pushup on Bar x2
Side Delt Raise/Rear Delt Raise with Dumbbell x2
Barbell Cheat Curl x2

After that I did some pulldowns to the front. Underhand grip for a couple sets, then overhand grip for 2 sets.

2-9-15

Stretch out

1.Clam Shell
2.Seated Upper Back Extension
3.Landmines
4.Leg Curl
5.Pulldown Abs

Circuit Style. 5 times. 12-15 reps on most stuff

1.Romanian Deadlift
2.Leg Press

Back to Back Style. 10 reps on DL, 20 on Leg Press

1.Hip Exercise with Belt and Band
2.Flutter Kick
3.Leg Extension
4.Seated Calf Raise
5.Farmer's Walk with Dumbbells

Circuit Style, 3 times.

I was sweating pretty heavily today/

2-11-15

Push Up Plus / Cuban Press (upper back and rotator cuff warm up)
3x12 each

Pulldown Ab/Sidebend/ 1 Arm Half Kneeling Kettlebell Press
2x12 each

Overhead Press
10 sets of 3. Started with the bar, added 10 pounds at a time, worked up to 145x3 for 2 sets.

Close Grip Bench Press superset with Upright Row(Barbell)
4 sets of 10 each

Circuit
1. Lateral Delt Raise with Dumbbell
2. Rear Delt Raise with Dumbbell
3. Upright Row on cable
4. Dumbbell Front Riase
5. Rear Delt on machine
6. Cable tricep pushdown.
3 sets of 12-15 each

2-13-15

Stretching

Circuit
1. Clam shell
2. Landmine
3. Seated Upper Back Extension
4. Peterson Step Up
three times through, 12 -15 reps each

Circuit
1. Dumbbell Step Up
2. Dumbbell Romaninan Deadlift
3. Dumbbell Standing Calf Raise
4 times through, 10 reps each

Superset
1. Hanging Leg Raise, Straight Legs
2. Kettlebell Swing, 1 Arm at a time
4 times through, 8 reps on leg raise, 10 swings each hand

I dropped around 13 lbs in 30 days ...running at least 10 miles a week and adjusting my diet...
If ppl need to start slow then I suggest do the most comfortable weight that you can do 3 -5 sets of then moving up week by week. You have to want it to get it!

2-14-15

Incline Dumbbell Bench Press
Many sets of 3. Started with 20's and jumped 5 pounds at a time, worked up to 80's.

Dips superset with FacePulls
4 sets 0f 12, pause at top and bottom

Hammer Curls
5 sets of 6

A bunch of grip stuff.
Some jump rope.

2-17-15

Clam Shell
Land Mines
Seated Upper Back GM

Standing Press
145x1,2,1,2,1,2,1

Hang Clean super set with Neutral Grip Bench Press
4 sets each

2-18-15

Leg Curl
Sidebend
1 Arm Kettlebell swing

Leg Press super set with Bent Over Rows
5 sets, 25 reps leg press, 10 reps Row

Lunges in Smith machine super set with Romanian Deadlift
3x12 each

Hanging Leg Raises
Reverse Hyper Extension
1 Leg Calf Raise

2-22-15

Rack Pull
135x8
225x8
315x6
365x5
405x4
455x2
500x1

Medium Grip Pulldown
200x15
260x9
220x15

Hammer Curls
35x8
45x8
60x6
70x6

Walked into the gym expecting to do some shit for shoulders. Got talked into some rack pulls instead. I've been doing these with some Light Flex bands over the bar, but I've only had like 200-225 pounds on the bar. Today with straight weight the bar felt light! I know a partial deadlift is not a real lift, but 500 is the most weight I've had in my hands for 3-4 years, so it's a little exciting.

Anyway, partial deadlifts against bands, and T-Bar rows with a pause at the bottom and the top have made my back feel pretty strong. The grip stuff seems to be working too. 500 double overhand with no straps.

keep it up ever thought of the climbing gym?? or outdoor rock climbing?? my fav mode of action

3 miles 200 push ups 200 sit ups

Joedank, I'm interested in some of the grip training climbers do, but I'm too fat and old to climb cliffs.

JBones, is that a suggestion, or is that what you did? It sounds like an Army PT workout to do at 5am!

2-25-15

Some Arnold presses and other stuff for arms/shoulders. I'm still sore and kinda crushed from that big pull on Sunday. Hips and back are tight, traps are sore, forearms are sore. This workout kinda sucked.

3-1-15

Straight Arm Pulldown superset with Sidebends
3 sets of 10

1 Arm Upright Row superset with Hanging Leg Raise
3 sets of 10, only got 10,9,8 on leg raise

Incline Bench Press with 2 count pause on Chest
185x3

Bent Over Row
225x3

Partial Standing Press, Chin to top of Head
160x3

V-Grip Pulldown
280x3

Shrug
340x3

Close Grip Bench from pins, 2" Above Chest
225x3

Jump Rope, 120 jumps super set with band pull aparts with light bandx15. 5 times

I super-setted a press with a pull, and went back and forth doing sets today. Started with the bar for 10, and worked up to a heavy triple to have some numbers to work with on these exercises. I dug out an old Anthony Ditillo book the other day, and got all excited about lifting in the power rack. This was a fun workout. Tons of sets, low reps.

3-2-15

1 Leg Curl
Back Raise
Pulldown Abs with Band
-3 circuits, 10 reps each

Seated Upper Back Extension
Clam Shell
Landmine Abs
-3 circuits, 12 reps each

Dumbbell Step Ups superset with Dimmel Deadlifts
2 warm ups
60x10, 3 sets for step ups
135x15, each set on Dimmels

Reverse Lunge In Smith Machine superset with Sumo Deadlift
3 sets of 10 each

Standing 1 Leg Calf Raise with Kettlebell
4x10 each leg

Kettlebell Swing
4 sets of 30 swings. 45 sec rest between sets

3-4-15

Rear Delts on Machine, Tricpe Pushdowns
3x15 each

Seated Dumbbell Press
25x10
25x10
45x8, 8,8,8

Dips
-100x10
-80x10
-60x8,8,8,8

Dumbbell Tri Extensions, Front/Side Delt Raises

Plate Pinch, 2 Hands
up to 150x1

still a little sore from Sundays (3-1). Felt good to get the blood flowing.

Plumbing Problem at Home! Missed the gym for a day or 2.

3-7-15

V-Grip Pulldowns
140x10
200x7
240x5
280x2,2,2
240x3,3,3
220x5,5,5

Barbell Bent Rows
115x10
145x7
185x5
225x2,2,2
195x3,3,3
165x5,5,5

Shrug
185x10
225x7
275x5
315x2,2,2
275x3,3,3
245x5,5,5

Rack Pull, Mid Shin
135x10
225x7
315x5
405x2,2,2
365x3
315x5

4 sets of reverse hypers/2 sets sidebends/2 sets standing calf raise

Trying out a new (old) loading scheme from Anthony Ditillo, circa 1968.
90%x2 for 3 sets
80%x3 for 3 sets
75%x5 for 3 sets

Heaviest work sets first, then lighter work sets next. You keep the weights the same workout to workout add try to add a rep here and there until you're up to 5 sets at each weight. We'll see how it goes.

3-10-15

warm up junk

Clam Shell
Landmines
1 Arm Half Kneeling Bottom Up Kettlebell Press
x12, 3 circuits each

Incline Bench w/ 2 count pause on chest
185x2,2,2
175x3,3,3
165x5,5,5

sets of 2 chinups between incline sets. alternate grips

Standing Press in Rack, chin to top of head
160x2,2,2
145x3,3,3
130x5,5,5

sets of fat man pullups between presses

Partial Close Grip Bench from pins 3" off Chest
225x2,2,2
205x3,3,3
195x5,5,5

sets of delt raises between sets of presses

3-11-15

Hanging Leg Raise
45 Degree Back Raise
Single Leg Curl
4x10-12, circuit

Dumbbell Step Ups, Higher Step
40x10
50x10
60x8,8,8

hip raises between sets

Leg Extension
Lunge in Smith Machine
Romanian Deadlift
3x12 each, circuit

Sumo Deadlift
Pulldown Abs
1 Leg standing Calf Raise
3x12 each

-I can't believe how tough the step ups were! I was pouring sweat and grunting like a pig! I guess that means I should stick with them for a while.

3-13-15

All kinds of delt raises
Trciep Pushdowns
Hammer Curls Across the body (Pinwheel Curls?)
Dumbbell Tricep Extensions
Barbell Curls with Fat Gripz

Vertical Bar Lift

Bumper Plate Flips
-I saw a video of Russian Olympic lifter D. Klokov "flipping" a 25kg bumper plate. He kinda pinched it between his thumb and fingers, then tossed it up, flicking his wrist so the plate spun over. Then he snatched it out of the air. Like pinch grip and wrist power in one lift. I had to try a whole bunch of these.

1 Arm Farmer's Walk

3-14-15

stretching, Scarecrows, Peterson Step Ups, etc.

V-Bar Pulldowns
warm ups
280x2,2,2
240x3,3,3
220x5,5,5,5

did back raises with a twist at the top between sets of pulldowns. I must have done too many, or too soon after lunges or something. I got a hellacious cramp in my left glute/hip.

Barbell Bent Over Rows
warm ups
225x2,2,6
205x3,3,3
195x5,5,5,5

sets of sidebends and pulldown abs in between

Shrugs with 2 count pause at top
warm ups
335x2,2,2 "clean grip"
295x3,3,3 slightly wider grip
275x5,5,5,5 even a little wider grip

I got some straps the other day. Shrugs are way, way cooler with straps.

I was supposed to do some Rack Pulls today, but my ass was killing me. Plus this was a pretty tough workout already.