KA Log

[ka]

Slight hand injury keeping me out of the gym. Want to keep pushing the conditioning and this was a challenge.

One Round is the following:

100 Jump Rope Turns
10 Body Weight Squats
10 Jump Squats


Was not sure what to expect, but I got 6 rounds.

Round 1
Round 2
Rest 45 seconds
Round 3
Round 4
Rest 45 seconds
Round 5
Round 6

 

[ka]

Switched from 3x10 to 4x6

Bench
205x6, 205x6, 225x6, 225x6

Weighted Chins (OHG)
BDY+25 4x6

Bar Lunges
95x6, 95x6, 115x6, 115x6

Straight Bar Tri Pulldown (UHG) Superset w DB Hammer Curls
70x6/35'sx6 - 4 sets

 

[ka]

Switched from 6 sets of 3 to 3 sets of 10

DL
205x10, 205x10, 225x10

Weighted Dips
Bdy+25x10 x 3 sets

Leg Curl
85x10 x 3 sets

D.B. Lat Raise
20'sx10 x 3

 

[ka]

Upper Horizontal
Warm Ups not included


Bench*
185x10, 205x10, 205x10

T-Row*
180x10, 195x10, 195x10

* Superset with rest (1min between each set)


Incline D.B. Press (Weight Each Hand)**
80'sx10, 80'sx10, 80'sx10

Seated Row - Wide Grip**
120x10, 125x10, 135x10

** Superset with rest (1min between each set)


Underhand Tri Pulldowns***
50x10, 55x10, 60x10

D.B. Curls***
25'sx10, 25'sx10, 25'sx10

*** Superset - no rest

33 Mins

 

[ka]

15 minutes of HIIT on Elliptical then 15 minutes of walking on the treadmill.

The sweat was on.

 

[ka]

Squat
225x10, 245x10, 275x8

D.B. Step Ups - 17" Step **
100x10, 100x10, 100x10

Seated Leg Curl **
115x10, 115x10, 115x10

** Super Set with 1 min rest between moves.


Seated Calf Raise SS with Standing Calf Raise
3 sets of 10 each




That sucked - could not get into it tonight. Feeling sluggish the last few days and I am getting more sleep than usual. Not sure what is going on. Maybe adjusting to the CHA diet. To top it off I had to wait for the curl jockeys to clear out of the squat rack, then listen to them complain while squatting in the smith machine. Not sure which is worse, curling in the cage or squatting with the smith machine with a pad.

 

[ka]

Push Press *
155x10, 175x10, 185x6

Weighted Pull Ups (U.H.G) *
Bdyx10, Bdy+25x10, Bdy+25x10


Weighted Dips **
Bdyx15, Bdy+25x10, Bdy+45x10

Lat Pull Down **
120x10, 130x10, 130x10


D.B Lat Raise/D.B. Rear Fly ***
20'sx10, 20'sx10, 25'sx8


D.B. Shrugs - Drop Set
100x10, 90x10, 80x10, 70x10

* Done as a super set with rest
** Done as a super set with rest
*** Super set - no rest

 

[ka]

Upper Horizontal
Warm Ups not included


Bench*
205x10, 225x10, 245x6

T-Row*
195x10, 205x10, 205x10

* Superset with rest (1min between each set)


Incline D.B. Press (Weight Each Hand)**
90'sx6, 95'sx6, 95'sx6

Seated Row - Wide Grip**
135x10, 140x10, 140x10

** Superset with rest (1min between each set)


Super Set of the above 4 moves - no rest - took about 2 mins
135x20, 135x20, 50'sx12, 105x12


Underhand Tri Pulldowns***
55x12, 65x10, 65x10

D.B. Curls***
25'sx10, 25'sx10, 25'sx10

*** Superset - no rest

DRIPPING after that one

 

[ka]

HIIT - Bike Sprints

Took out the Mountain Bike and did some sprints
15 mins of HIIT followed by 15 mins of low intensity ride

Sprints were done in 12th gear

 

[Merrill]

Your bike must be pretty awesome to have 12 gears. Must have cost a fortune.

Whatever happened to Pemdas? He stopped posting his log at FT.

 

[ka]

Your a riot - that was more of a note for myself. I am not sure where Sean went. Steve said he was still around so he did not get hit by a bus or anything.

Your bike must be pretty awesome to have 12 gears. Must have cost a fortune.

Whatever happened to Pemdas? He stopped posting his log at FT.

 

[ka]

Squat
275x6, 275x6, 275x6, (315x4, 225x10)

Bar Lunges **
135x6, 135x6, 135x6, 135x6

Seated Leg Curl **
135x10, 135x10, 145x10, 145x10

** Super Set with 1 min rest between moves.


Seated Calf Raise SS with Standing Calf Raise
3 sets of 10 each

 

[Merrill]

Nice Squatting.

 

[ka]

Vertical Upper
Warm Ups Not Included


Push Press *
185x5, 185x5, 185x5, 135x10

Weighted Pull Ups (U.H.G) *
Bdy+35x5, Bdy+35x5, Bdy+35x5, Bdyx12


Weighted Dips **
Bdy+70x5, Bdy+70x5, Bdy+90x4, Bdyx20

Lat Pull Down **
150x8, 160x6, 170x5, 130x15


D.B Lat Raise/D.B. Rear Fly ***
20'sx10, 20'sx10, 25'sx8


D.B. Shrugs - Drop Set
100x10, 90x10, 80x10, 70x10

* Done as a super set with rest
** Done as a super set with rest
*** Super set - no rest

 

[DEVILsSON]

Start incorporating Burps, Squat Thrusts, Burpees, and mountain climbers.......this should be more of a challenge....you can do jump rope, jumping jacks, or crunches as recovery in between....try the density approach or race to 25,50,75,100, etc

you can also try the circuits of those as well for 5-10 sets...

this stuff has really improved my conditioning...

nice progress bro...

 

[ka]

Thanks for the tip Leo - always appreciated

Start incorporating Burps, Squat Thrusts, Burpees, and mountain climbers.......this should be more of a challenge....you can do jump rope, jumping jacks, or crunches as recovery in between....try the density approach or race to 25,50,75,100, etc

you can also try the circuits of those as well for 5-10 sets...

this stuff has really improved my conditioning...

nice progress bro...

 

[ka]

Horizontal Upper

Warm ups not included

Bench*
245x6, 245x6, 245x6, 245x6

T-Row*
225x8, 225x8, 225x8, 225x8


Incline D.B. Press (Weight Each Hand)**
80'sx10, 80'sx10, 100'sx6

Wide Grip Seated Rows**
140x10, 140x10, 140x10


Giant super set with no rest of the above
185x10, 180x12, 55'sx10, 105x12


Underhand Tri Pulldowns - Drop Sets
(75x6/55x10), (65x6/50x4/40x6)

D.B. Curls - Drop Sets
(30'sx10/20'sx10) (40'sx8/20'sx8)


* Superset with rest - 1 min
** Superset with rest - 1 min

Then 10 minutes of jumping rope

 

[ka]

Squat
245x10, 245x10, 275x3, 295x2, 315x2, 225x10

Leg Press
690x8, 690x8, 690x8, 690x8

Seated Leg Curl
160x8, 160x8, 160x8, 160x8

Seated Calf Raise SS with Standing Calf Raise
3 sets of 10 each

 

[ka]

Vertical Upper
Warm Ups Not Included


D.B. Press - Seated (Weight Each Hand)*
60'sx12, 70'sx12, 80'sx12, 80'sx10

Pull Ups (U.H.G) *
12, 12, 10, 8


Dips **
15, 15, 12

Pull Downs - Behind Neck **
130x10, 130x10, 130x10


D.B. Shrugs - Drop Set
(115'x5/90'sx8/60'sx12), (95'sx12/70'sx8/50'sx10)

* Super set with rest
** Super set no rest

 

[ka]

2 min of jumping rope
25 squat thrusts
2 min of jumping rope
40 mountain climbers *
3 min of jumping rope
25 squat thrusts
2 min of jumping rope
40 mountain climbers *
2 min of jumping rope

* 1 rep when knee returns to the starting position

then 10 minutes on the treadmill 3.5 incline 4.0 speed