KA Log

[ka]

Wanted to start the new routine but hit a little medical set back. Nothing serious, but I cant lift with the infection. At least I know now why I have been having some issues. It should all be cleared up in a couple of days.

 

[ka]

I thought I posted this a few days ago.


Wanted to start the new routine but hit a little medical set back. Nothing serious, but I cant lift with the infection. At least I know now why I have been having some issues. It should all be cleared up in a couple of days.

 

[Merrill]

You have to stay away from those skanky women. A shot of penicillin should fix it. Does it itch too?

 

[ka]

No itching and I am allegic to penicillin so I am on something else.

You have to stay away from those skanky women. A shot of penicillin should fix it. Does it itch too?

 

[ka]

The little medical issue is behind me so I am back at it. Going to try a Push, Pull, Lower with an undalating periodization rep scheme. Tonight was just 2 sets of 10 with lighter weights so I can ease back into it.

Warm ups not included

Military Press
135x10, 135x10

Seated Row
140x10, 140x10

Front Squat 155x10, 155x10

DB Shrugs superset with Rear Delt Fly (weight each hand)
80'sx15/15'sx15, 85'sx10/15'sx12

 

[ka]

Staying on the lighter side for a week or two.

Warm ups not included.

Bench
205x3, 205x3, 225x3, 225x3, 245x3, 245x3

Chins (Over Hand Grip)
Bdy+25x3 x 6 sets

Bar Lunges
115x3 x 6 sets

Pushdowns/Hammer Curl Superset
85x12/20'sx12 x 3 sets

 

[ka]

Did 15 minutes of HIIT on the treadmill with different inclines.

 

[DEVILsSON]

good to have you lifting again bro.

Have you tried conditioning challenges from the conditioning forum?

I discovered how tough and fun many calisthenics exercises are and how amazing they are for conditioning. Give them a try....you can use them with various protocols(density, hiit, set number, etc)

 

[ka]

Thanks man, I have taken a look at them briefly and will give one a try. I need to up the conditioning a bit.

good to have you lifting again bro.

Have you tried conditioning challenges from the conditioning forum?

I discovered how tough and fun many calisthenics exercises are and how amazing they are for conditioning. Give them a try....you can use them with various protocols(density, hiit, set number, etc)

 

[ka]

Warm ups not included

DL
225x7, 225x7, 225x7, 275x2, 315x1, 365x1, 405x1

Weighted Dips
Bdy+45 4 sets of 7 reps

DB Lat Raise
20'sx7, 20'sx7, 25'sx7, 25'sx7

Leg Curl
85x7 4 sets of 7

 

[ka]

50 Body Weight Squats
50 Push Ups
50 Crunches

1 mile on the treadmill at 1.5 incline

Circuit Time: 13 Min 22 Seconds

Current goal is to work up to 100 each of the squats, push ups and crunches and then run 2 miles

 

[ka]

50 Body Weight Squats
50 Push Ups
50 Crunches

1 mile on the treadmill at 1.5 incline

Circuit Time: 13 Min 22 Seconds

Current goal is to work up to 100 each of the squats, push ups and crunches and then run 2 miles

 

[ka]

Switching from 3 sets of 10 reps to 4 sets of 6 reps.
Warm ups not included.

Military Press
145x6, 145x6, 155x6, 185x6(Push Press)

Front Squat
185x6, 185x6, 205x6, 205x6

Seated Row
150x6, 165x6, 170x6, 170x6

DB Shrugs & DB Rear Fly Superset
85'sx12/20'sx10, 90'sx10/20'sx10

 

[ka]

Switching from 6 sets of 3 to 3 sets of 10
Warm ups not included

Bench
195x10, 205x10, 205x10

Chins - Body Weight OHG
10, 10, 10

Bar Lunges
65x10, 65x10, 65x10

Pushdowns(straight bar) w/ DB Hammer curls - SuperSet
85x10/25'sx10 x 3 sets

Chins were tough tonight and I went easy on the lunges, legs still sore from Tuesdays front squats

 

[ka]

40 min bike ride through the park. Not very intense, but it was fun and the scenery was great.

 

[ka]

Switching from 4 sets of 7 reps to 6 sets of 3 reps
Warm ups not included

DL
275x3, 315x3 (4 sets), 365x3

Weighted Dips
Bdy+45x3, Bdy+70x3 (4 sets), Bdy+90x3

Leg Curl
100x3, 115x3 (5 sets)

DB Lat Raise
30'sx3 (4 sets)


Earlier in the day a coworker and I pushed a car a few hundred feet and then up a steep ramp - that was a fun challenge.

 

[ka]

30 minutes of medium intensity cardio on the treadmill.

 

[ka]

Done Saturday night

Switched from 4x6 to 6x3
Warm ups not included

Push Press
175x3, 175x3, 185x3, 185x3, 185x3, 185x3

Front Squat
205x3 (6 sets)

Seated Row
195x3 (3sets), 200x3 (2 sets), 205x3

DB Shrugs/DB rear fly superset
105s/30sx3, 115s/30sx3, 120s/30sx3, 120s/35sx3(2 sets)

Mentally not into it and the Push Press and Front Squats suffered and were brut

 

[ka]

Jumped rope and mixed in a few sets of jump squats, then finished off with 50 knuckle push ups.

12 minutes

 

[ka]

Could not make it to the gym again so I went into the hot garage for some punishment.

Tabata Push Ups (Knuckles)
8 rounds of 20 seconds followed by 10 seconds of rest

Rd1 20
Rd2 20
Rd3 18
Rd4 15
Rd5 10
Rd6 10
Rd7 10
Rd8 8

Then 5 minutes of Jumping Rope

Then Jump Squats - 3 sets of 10