Taking A Few Weeks Off

I am going to be taking a few weeks off from lifting and just do Kettle bell stuff.

MONDAY'S WORKOUT
Elliptical 5 minutes
DROM
Inclued 10 Halos R/10 Wall touch/10 Halos L/10 Wall touch and 5 Bootstrapper squats
3 rounds of:
1 Turkish get up L/1 Turkish get up R
5 goblet squats @ 25
10 touch the with with 25
10 ab wheel roll outs
Farmers walk @ 70 out L/back R

Off, Off Broadway

Bad day today. everything felt hard. The bench was pathetic, the pull ups were pathetic etc. etc.
I am toying with the idea of longer more in-depth posts that would examine various aspects of training in more detail. What do you think?
I am going to start a new schedule that will work as follows: M on/T off/W on/Th off/F on/Sa off/Su on then M and T off and then start the pattern again on W.

THURSDAY'S WORKOUT
Elliptical 5 minutes
DROM
Bench 2 @ 160/3 @ 155/4 @ 150 (missed 5)
DB curls 3 x 10 @ 25
Tricep press down 3 x 10 @ 30
DB Snatch 3 x 5 ea @ 45
Pull ups 3 x 4
Hanging leg raises 3 x 10

Fun With TGU

I seem to be getting better at Turkish get ups and I can do the same weight with both hands. Yay for me.

TUESDAY'S WORKOUT
Elliptical 5 minutes
DROM
Press 5 @ 80/3 @ 90/2 @100
Single leg Leg press 3 x 10 each with just the sled
Circuit:
3 rounds
TGU 2L/2R @ 20
Back ext 12
Push ups 16

Finished up with farmer walks
Down with L @ 60
Back with R @ 60
Not sure how far maybe about 40 yards

Dirty, Dirty, Dirty

I went to a different LA Fitness today and what a mess it was. There were about 4 sets of dumb bells on the rack the rest were scattered around, the weight plates were everywhere and the place was just generally in disarray. I'll not go back anytime soon.

MONDAY'S WORKOUT
Elliptical 5 minutes
DROM (including goblet squats now in the warm up)
Dead lift  5 @ 275/5 @ 247.5
DB lock out press 3 x 10 each arm @ 20/15/15
Circuit: 3 rounds
KB snatch 10 ea  @ 35                  rest :45
Pull ups 4 with 5 second negative   rest :45
Ab wheel 10                                  rest :60

Then I jumped on the Jacob's Ladder I did 2 minutes and was trashed. Obviously something I want to work on but I just wanted to try it. Since it is hard there is never anyone on it.

Isn't That The Funniest Thing

I was at my new  gym, LA Fitness, this morning and I heard someone say, "That sounds heavy." I looked over. There was a guy making the effort face and grunting like a pig doing curls with about a 40 lb. bar. You could hear him all over the gym and it certainly did sound heavy. I laughed so hard I nearly cried or maybe I was just crying because it was so pathetic. I shall now climb down off of my holier than thou horse and get on with things.
Squat day today was play day. I set  the spotter arms low enough that I could set the bar on them and then set up a low bench (reebok steppers) and did the squats from a dead start at the bottom.Fix the bottom fix the squat. It was small F fun.
FRIDAY'S WORKOUT
Elliptical 5 minutes
DROM
Squat (bottom to bottom) 3 @ 45/3 @ 50/3 @ 55/3 @ 60/2 @ 65
Circuit: 3 rounds
Turkish get up 1R/1L @ 15   :45 RI
Push ups 14                          :45 RI
Floor wipers 10 @ 135         :60 RI

Did 5 each one arm presses @ 20 (I did not grunt or make faces although I should have)
5 batwings @ 10 Holding at the top for 10 seconds.

Paring Down

I decided to cut out the row for awhile to see if it will make my elbows feels better. Today's workout is the new program for a while.
Book recommendation: Check out The Purposeful Primitive by Marty Gallagher. A great read.

THURSDAY'S WORKOUT
Elliptical 5 minutes
DROM + some squat practice
Bench press 5 @ 160/5 @ 145
Circuit:
3 rounds
KB swings 15 @ 45         rest :45
Pull ups 4                          rest :45
Back ext. 10                     rest :60

...and out.
Well under an hour.

Another Day in Paradise

I live in Southern California and it is going to be in the 70s today. My garden loves it and I am rather fond of it too. I almost feel bad for living here when others are enduring the harsh winters. Come on out and visit.

TUESDAY'S WORKOUT

Row 5 minutes

DROM

Circuit:

Row 1K  time 4:04.8/Avg. pace 2:02.4/avg SR 21

3 rounds :45 RI between exercises/:60 seconds between rounds

Turkish get up 1L/1R @ 15 (working on form and balance left to  right)

Push ups 14

Ab wheel 10

Row 1 K time 3:57.2/avg pace 1:58.6/avg SR 21

Felt good.