After cutting down to 148.8 lbs. (the lightest I’ve been since leaving Army Basic Training in 1998), I didn’t train at all for 3 weeks.  This was my first week back.  I’ll be focusing on strength training 3 days per week, and 2 minute intervals for three days per week.  Is this counter productive?  I don’t know.  Logic tells me “yes”.  Let’s see if experience counters that. . .

Monday May 11, 2009  10:14am - 10:37am

• Power Clean: 95lb. x 5, 115lb. x 3, 135lb. x 3, 135lb. x 3, 135lb. x 3
• 1:30rest between sets.

• Push Jerk: 95lb. x 5, 115lb. x 3, 135lb. x 3, 145lb. x 3, 155lb. x Fail, 155lb. x 1, 135lb. x 4.
• 1:30 - 2:00 rest between sets.

Tuesday May 12, 2009 10:55am - 11:09am

• 2:00 work / :45 rest of following:
• Heavy bag punching
• Jump Rope
• 55lb. Kettlebell Swing
• Jump Rope
• Heavy bag punching

Wednesday May 13, 2009 8:50am - 9:18am

• Back Squat: 135lb. x 5, 155lb. x 5, 185lb. x 5, 195lb. x 5, 205lb. x 3, 205lb. x 3.
• 1:30 - 2:00 rest between sets.

• Weighted Pull Ups (161.4lbs weight with clothes): - x 5, 25lb. x 5, 30lb. x 4, 25lb. x 4, 20lb. x 5, 20lb. x 3.
• 2:00 between sets.

Thursday May 14, 2009 9:56am - 10:10am

• 2:00 work / :45 rest of following:
• Heavy bag punching.
• Rowing.
• Heavy bag punching.
• Rowing.
• Heavy bag punching.

Friday May 15, 2009 3:43pm - 4:08pm

• Power Snatch: 75lb. x 5, 85lb. x 3, 95lb. x 3, 95lb. x 2, 85lb. x 3, 85lb. x 3.
• 1:30 rest between sets.

• Bench Press: 135lb. x 5, 185lb. x 3, 175lb. x 3, 180lb. x 3, 180lb. x 3, 180lb. x 3.
• 2:00 rest between sets.

Saturday May 16, 2009 10:05am - 10:35am (estimate ending time)

• 2:00 work / :45 rest of following:
• Heavy bag punches.
• 32″ box jump.
• Jump Rope.
• Heavy bag punches.
• Burpee-Pull Ups.
• UNTIMED REST.
• Jump Rope.
• Rowing.
• 20″ Box Jump.
• Tire Flip.
• 115lb. Power Clean and Press.

Monday April 13, 2009  7:42am - 7:47am

• Row 30 sec. work / 30 sec. rest x 5: 799m.

10:55am - 11:16am

• Superset of 60lb Dumbbell Bench Press, Strict Pull Ups, Ring Push Ups, and 60lb One-arm Row.  1 minute rest between supersets.
• Dumbbell Bench Press: 15, 8, 6, 6.
• Pull Ups: 10, 6, 4, 4.
• Ring Push Ups: 10, 6, 5, 5.
• One-arm Row: 5, 4, 4, 4.

• Followed by Sledge Hammer drills 30 seconds work / 30 seconds of rest x 4 (2 each side).

Tuesday April 14, 2009 7:31am - 7:36am

• Jump Rope 30 sec work / 30 sec rest x 5.

Wednesday April 15, 2009 6:40am - 6:45am

• Row 30 sec work / 30 sec rest x 5: 821m.

10:19am - 10:39am

• Power Snatch: 55lb x 8, 75lb x 5, 75lb x 5, 75lb x 5, 75lb x 5.
• 1 minute rest between sets.

• 44lb. Double Kettlebell Clean, Press, Overhead Squat: 5, 3, 3.
• Untimed rest between sets.

• Knees to Elbows supersetted with 30 seconds of Hopscotch. No rest between sets, repeat three times.
• Knees to Elbows: 14, 6, 6.

Thursday April 16, 2009 11:10am - 11:45am.

• 1 Muscle Up every 30 seconds: 10 reps total.

• Superset of Rope Climb, 150lb Bench Press, Kipping Pull Ups, Plyo Push Ups, and Body Rows with heels elevated.  1 minute rest between supersets.
• Rope Climb: 4, 2, 2.
• 150lb. Bench Press: 10, 7, 5.
• Pull Ups: 12, 9, 10+6.
• Plyo Push Ups: 12, 10, 8.
• Body Row: 10, 6, 6.

Friday April 17, 2009 11:17am - 11:32am

• 32″ Box Jump x 10.
• 55lb. Kettlebell Swing x 20.
• Repeat 5 rounds for time: 14:25.

Saturday April 18, 2009 10:10am - 10:40am.

• Bootcamp Class: various high impact cardio and other bodyweight drills like squats, lunges, and squat thrusts.

Sunday April 19.  Untimed Workouts x 2.

• Took pics and video twice today for use with GymJunkies.  Prior to both sessions I completed a “pump” workout of pushing and pulling exercise.  I also did 4 karate forms for the second session.  Needless to say, although I did not write down the workouts, they were tough ones.  Tough enough that I’m taking the entire next week off from training.  Next workout will not happen until the week of April 27 - May 3.

Monday April 6, 2009 8:47am - 8:59am

• Superset 155lb Bench Press with Kipping Pull Ups.  1 minute rest between sets.
• Bench Press: 12, 8, 5, 4, 4.
• Pull Ups: 15, 10, 8, 7, 6.

Tuesday April 7, 2009 10:30am - 10:42am

• As many reps as possible of 115 lb. Power Clean and Press in 12 minutes: 40 reps.

Wednesday April 8, 2009 10:05am - 10:20am

• 155 lb. Back Squat supersetted with Rope Climb (with feet).  1 minute between sets.
• Squat: 10, 8, 8, 6, 6.
• Rope Climb: 4, 3, 2, 2, 1.

Friday April 10, 2009 8:15am - 8:56am

• Sandbag Clean and Get Up x 6.
• Single Leg Squat x 6.
• Waterball Clean and Press x 12.
• Divebomber x 12.
• Sit Up Stand Up Ball Slam x 18.
• Burpee Pull Ups x 18.
• Repeat three times.

Saturday April 11, 2009 12:34am - 12:46am

• Superset of Muscle Up attempt, Ring Dips, Strict Chin Ups, Push Ups with feet elevated and on push up bars, Body Row with heels elevated.  1 minute rest between sets.
• Muscle Up: 1, fail, fail, fail.
• Ring Dips: 11, 4, 3, 2.
• Strict Chin Ups: 8, 5, 4, 4.
• Push Ups: 8, 6, 5, 6.
• Body Row: 8, 5, 4, 3.

Sunday April 12, 2009 12:08pm - 12:23pm

• All movements done with 55lb. kettlebell.  Rest between exercises was untimed.
• 2 Hand Swing (Russian style): 25.
• Snatch: 5 each hand.
• Clean and Press: 5 each hand.
• 2 Hand Swing (American style): 15.
• Clean and Press: 4 each hand.
• 2 Hand Swing (Russian style): 25.
• Goblet Squat: 20, 15, 15.

I’ve been training lots of clients the past few weeks and trying to stay on top of business.  My fitness training is going great.  Blogging about it. . . not so much.  That being said, the last three weeks of my training follow:

Monday March 16, 2009  10:14am - 10:26am

• Power Clean: 95lb. x 8, 115lb. x 5, 125lb. x 3, 115lb. x 5.
• Followed by 45lb Overhead Walking Lunge: 30 steps x 2.
• Untimed rest between each.

Wednesday March 18, 2009  1:13pm - 1:26pm

• Muscle Up Practice: 2 reps.
• Superset of Ring Dips, Strict Chin Ups, Ring Push Ups w/Feet Elevated, and Rope Climbs.  One minute of rest between each superset.
• Ring Dips: 7, 4, 2, 2.
• Chin Ups: 10, 4, 3, 3.
• Ring Push Ups: 8, 6, 5, 4.
• Rope Climb: 2, 2, 1, 1.

Friday March 20, 2009 12:35pm - 12:52pm.

• Front Squat: 135lb. x 6, 135lb. x 4.
• Back Squat: 135lb. x 6, 185lb. x 5, 205lb. x 3, 225lb. x 2, 205lb. x 2, 135lb x 8.
• Untimed rest between each.

Monday March 23, 2009 10:45am - 11:00am.

• 5 Kipping Pull Ups, 10 Push Ups, 15 Squats.  As many rounds as possible in 15 minutes.  11 rounds completed plus 5 pull ups and 7 push ups.

Wednesday March 25, 2009  1:16pm - 1:27pm

• Rope Climb (No Feet) x 1.
• Rope Climb (With Feet) x 2.
• Untimed rest between each.  Then kettlebell work with 44lb. kettlebells. . .

• Kettlebell Snatch: 10 x each.
• Double Clean and Press: 8.
• Kettlebell Snatch: 6 x each.
• Double Clean and Press: 6.
• Double Swing Russian Style: 8.
• 2 Hand Swing, American Style: 20.

Friday March 27, 2009 12:50pm - 1:01pm.

• Bench Press: 135lb. x 8, 185lb. x 3, 195lb. x 3, 205lb. x 1, 195lb. x 2, 185lb. x 4.

Monday March 30, 2009 9:35am - 9:53am

• Kipping Pull Ups: 1 first minute, 2 second minute, etc.
• 1,  2, 3, 4, 5, 6, 7, 8, 9. 10, 11, 9.

• Kettlebell Front Squat with two 44lb. bells: 15, 12, 10.
• 1 minute rest between sets.

Tuesday March 31, 2009 11:34am - 11:42am.

• Tabata Jump Rope.
• Tabata Push Ups.

Wednesday April 1, 2009 9:23am - 9:38am.

• 20 American Style 44lb. Kettlebell Swings.
• 15 Box Jumps on 24″ box.
• 10 Knees to Elbows.
• Complete four rounds for time: 14:21:74.

Thursday April 2, 2009 11:28am - 11:38am.

• 75lb. Push Press x 10.
• 75lb. Overhead Carry 100 feet.
• 75lb. Front Squat.
• 75lb. Overhead Carry 100 feet.
• Three rounds for time: 8:57:16.

Friday April 3, 2009 1:25pm - 1:55pm.

• Muscle Up: 1 every minute on the minute: 6 complete, failed on attempt 7.
• Followed by circuit of Strict Chin Ups, 95lb. Hang Power Clean, Dive Bombers, 95lb. Hang Power Clean, 60lb. Dumbbell One Arm Row, 95lb. Hang Power Clean, 60lb. Dumbbell Bench Press, 40lb. Dumbbell Hang Power Clean, Close Hand Push Ups.  Three circuits complete, 1 minute rest between circuits.
• Chin Ups: 11, 7, 5.
• Hang Power Clean: 5, 5, 5.
• Dive Bomber: 7, 5, 4.
• Hang Power Clean: 5, 5, 5.
• One Arm Row: 5 each, 4 each, 3 each.
• Hang Power Clean: 5, 5, 5.
• Dumbbell Bench Press: 10, 7, 7.
• Dumbbell Hang Power Clean: 5, 5, 5.
• Close Hand Push Ups: 6, 6, 5.

Sunday April 6, 2009 10:12am - 10:34am.

• Power Snatch to Overhead Squat: 55lb. x 6, 65lb. x 5, 75lb. x 4, 65lb. x 6.
• Double 35lb. Kettlebell Snatch to Overhead Squat: 5, 4.
• One Arm 44lb. Kettlebell Snatch to Overhead Squat: 4, 3.
• Twisting Knees to Elbows: 12, 8, 6.
• Rest as needed between sets.

Once again, I’m behind on entries.  And again, I’m without the voice recorder.  But I now have a back up voice recorder on my cell phone, so no more excuses. . .

Training for the last week follows:

Friday March 6, 2009: 10:55am - 11:06am

• Row 2 minute warm up.
• Power Clean & Press: 115lb x 7 + 2.  Lower back tweaked, exercise stopped.
• Push Press: 115lb x 5, 125lb x 3, 115lb x 4.  1 minute rest between each.
• Not a good day in the gym.

Monday March 9, 2009: 11:25am - 11:43am

• 135lb Bench Press supersetted with Kipping Pull Ups.  45 second rest between each superset.
• Bench Press: 18, 11, 6, 6, 4.
• Kipping Pull Ups: 14, 10, 8, 7, 6.

• 75lb Power Snatch to Overhead Squat Combo: 4, 3, 3.  Untimed rest between sets.

Tuesday March 10, 2009: 3:45pm - 4:00pm

• 2 minute rounds on Muay Thai bag, kicking and punching x 3.
• Black belt form, Form 1, Form 3.

Wednesday March 11, 2009: 9:03am - 9:20am

• All movements with 44lb Kettlebells.
• 2 Hand Swing: 20 Russian style + 20 American style.
• 2 Hand Clean and Press x 8.
• Alternating 1 Arm Swing: 15 each arm.
• 2 Hand Clean and Press x 8.
• 2 Hand Swing: 20 American style.
• 2 Hand Clean and Press x 6.
• Front Squat in rack position: 8, 8, 8.
• Untimed rest between each.