December Training Log

12-3

Workout prep:

  1. Muscle activation techniques 4×6 seconds each
  2. Foam roll
  3. Mobility (t-spine and ankles)
  4. Med ball lunge matrix 3×5 each direction (90 reps total) (this is dynamic for me)

Total warm up time: 15 min

Training: (all unilateral work today)

  1. Single leg squat 3×8 16kg
  2. Rear foot elevated squat (Bulgarian squat) 4×10 16kg
  3. Single leg KB RDL to snatch 3×8 16kg
  4. Single leg safety bar good morning 4×8 150lb
  5. Lateral KB waiter carry with band at ankle 120 steps total 16kg

Training time: 45 min

Post Training Recovery: 4 PRI techniques for the lower body (4 sets of 4 breaths) felt light headed when finished

Total PRI time: 15 min                OVERALL TIME: 75 min

12-4

Workout Prep

  1. Foam roll
  2. Mobility (t-spine always, hips after yesterday’s workout)

Workout (I don’t enjoy training upperbody so I pair my exercises and take maybe 30 sec rest between all exercises in this workout – I like to keep my heart rate at 130 on this day)

  1. DB incline (heavy 2 sec pause) 5x (12,11,9,8,7)@ 100lbs
    1. Chest supported rows (2 sec pause) 5x (14,12,12,11,10)@200lbs
    2. Single arm cable extension rows 4xTF @ 80lbs
      1. Bench 4xTF @ 185lbs
      2. Triceps pushdown (the only tri exercise that doesn’t hurt my elbows-otherwise I would do a different exercise) 5xTF
        1. Band bicep curls (again only exc. that doesn’t hurt elbows)5xTF
        2. Horizontal ring rows 8 sec tempo 5xTF
          1. Leaning push up 8 sec tempo 5xtf

Total workout time: 55 min

12-5

Workout Prep

  • 5 lowerbody PRI exercises
  • Mobility (full body)

Med Ball Circuit

  1. Kneeling over head throw 4×8
  2. Overhead sit up and throw 4×8
  3. Perpendicular med ball throw from back shoulder 4×8
  4. Split squat frontal throws 4×8
  5. Transverse lunge and throw 4×8
  6. Shuffle lunge throws 4×8

Shoulder circuit: I, Y, T, W 2×20

12-6

Workout prep

Started with PRI exercises

  1. Left sidelying left adduction with rt glute max 4×5 breaths
  2. Left sidelying rt lowered extended abduction with lt abdominal co-activation 4×5 breaths
  3. Seated right psoas and illiacus 4×5 breaths
  4. Right sidelying adductor pull back 4×5 breaths
  • Foam roll
  • Mobility
  • Lunge matrix med ball 2×5 – 60 reps

Training

  1. DB deadlifts 4×20 100lb DB’s
  2. Single leg RDL opposite hand leg 5×8 @ 24kg
  3. Barbell split squat 4×8 @ 95lbs

Ended workout early the PRI  pre workout kick my ass…had no legs left. Disappointed the workout turned out poorly, should have done the PRI  after workout.

12-7

Workout Prep

  • Foam roll
  • Mobility
  • Shoulder circuit

Workout

Group 1

  1. Single arm DB bench 5x 13, 12, 10, 9, 7 @90lbs
  2.  Chest supported DB rows 5×14+ @ 80lbs
  3. Triceps push down 5×20+

Group 2

  1. Horizontal rows 3xTF
  2. Leaning push up 3xTF
  3. DB curl 3xTF

Group 3

  1. Seated cable rows – neck 3xTF
  2. Standing squeeze and press 3xTF
  3. Band triceps 2xTF
  4. Band curls 2xTF

Workout time 44 min

12-8

Workout Prep

  • Foam roll
  • Mobility

Workout: First workout with barefeet – harder than I was expecting

  1. KB swings – 60 swings
  2. KB frontal swings – 60 swings
  3. Transverse KB swing – 60 swings
  4. KB frontal clean – 60 swings

240 total reps

12-10

Warm up prep

  • Foam roll
  • Lunge matrix (barefeet) 60 reps

Workout (barefeet)

  1. Single leg squat (bodyweight)1 x13″ box xTF, 1 x15″ box xTF, 1x 17″ box xTF, 1x 19″ box xTF – 4 sets
  2. 3-D kb RDL with band for hip IR 4×12
  3. Single leg good morning 4×8

12-11

Warm up

  • foam roll
  • mobility

Workout (did some old school EDT training

1. Bench press/Rows 15 min – bench 10×5 @ 100lbs, rows 10×5 @150

2. Ring push ups /triceps push down 15 min. 10xTF each

3. Ring rows/DB curls 5xTF

12-12

Workout prep

  • Foam roll
  • Mobility

PRI exercises: want to re set before a leg day

  1. 90-90 hip lift with balloon
  2. Left sidelining flex lt add with concomitant Rt lower extended abduction
  3. Right side lying left IR with LT extended abduction
  4. Supine rt glute max with R FA ER
  5. Supine scissor slides

Did 4 sets of 5 breaths

100 steps of 4-way waiter carry

12-13

  • Foam roll
  • Mobility

Workout

  1. DB squat 4×20 @ 100lbs
  2. KB rear foot elevated split squat 4×10-12 @ 25lb
  3. Single leg /single leg RDL 4×8-10 @ 80lb
  4. Single leg goodmorning (buffalo bar) 4×12

12-14

Workout prep

  • Foam roll
  • Mobility

Workout

  1. Single arm DB bench/SA band row 5×8-10 @ 100 lbs
  2. DB fly/V grip rows 5xTF
  3. Shoulders I,Y,T,W/triceps pushdown 5xTF

45 min total workout

12-17

Warm up prep

  • Foam roll
  • Mobility drills
  • Lunge med ball matrix

Workout

  1. Single leg squat band around knees 5×8-10
  2. Safety bar Single leg good morning 4×8
  3. Plyo swings Nx100
  4. Deadlift 1×20 @ 250

50 min total

12-18

Warm up prep

  • Foam roll
  • Mobility
  • Shoulder

Workout

  1. Barbell floor press 10×5 @ 275
  2. Chest supported rows 8×6-8
  3. DB fly 5Xtf @ 50lbs
  4. Lat pull downs 3Xtf
  5. Tricep push dowb 3Xtf

Had to rush workout time 45 min

12-19 (not really a training day…just did some supplemental exercises)

Workout prep

  • foam roll

Workout

  1. DB shoulder circuit 8 exercise 2×10
  2. Strap pulls 4×20
  3. I, Y, T, W 2×20 each
  4. Close grip triceps 5xTF
  5. DB curls 3xTF

12-20 (kicking around the idea of training for a comp in 12 weeks)

Workout prep

  1. med. ball lunge matrix 2×5 each = 60 reps
  2. BB RDL 5×5 @ 225 (first I’ve done this ex in years felt good)
  3. Rear foot elevated split squat 5×10-12 @ 25lb
  4. BB split squat 3xTF light
  5. Back squat 5×5@ 225 (felt like crap)

didn’t use HR – workout time under 60 min

12-21 (have less than 40 min today to get some work done)

skipped prep-bad idea-never felt lose

  1. 1 1/2 bench 5xTF @185/ Tricep push down 5xTF/ Ring horizontal row 5xTF
  2. Ring push up 5xTF/ UHG cable rows 5xTF/ DB curls 3xTF

12-24 (1st of training for meet in march)

Warm up/prep

Workout

  1. Back squat 6×8@ 225 (barefoot)
  2. Calf raise 4×20 (barefoot)
  3. RDL 5×5 @225 (barefoot)
  4. Waiter carries 120 steps @35
  5. Ring roll outs 4xtf

12-25 Merry Christmas

Warm up

Workout

  1. Bench press 10×6@225 felt easy/Chest supported row 3 plates 10xtf
  2. Tricep push downs 5xtf
  3. Bent over BB row 5x5x@225
  4. DB flies 4xtf@55

12-27

warm up

Workout (all exercises barefoot)

  1. Front squat 5×4@185
  2. Single leg good morning 4×8@95
  3. Single leg RDL with barbell 3×8@135
  4. Plyo swing 3xTF
  5. Single leg box squat 3xtf

12-28

Did 4 sets of DB incline/lat work and triceps…felt like crap will do workout over tomorrow.

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