ExRx.net

Start: 12:20pm Finish: 1:18pm Warm Up: Six minutes kb warmup Swings: 55lbsx10x3 C&P (L): 55lbsx5x3 C&P (R): 55lbsx5x3 Snatch (L): 55lbsx5x3 Snatch (R): 55lbsx5x3 Burpee: 5x3 TGU (L): 20kgx2/20kgx1 TGU (R): 20kgx2/20kgx1 Thoughts: Followed with ten minutes of stretching. My circuits were quicker this...

Kettlebell Circuit Start: 7:10am Finish: 8:17am Warm Up: KB Warm up - six minutes KB Swings: 10x55lbsx3 C&P (L): 5x55lbsx3 C&P (R): 5x55lbsx3 Snatches (L): 5x55lbsx3 Snatches (R): 5x55lbsx3 Burpees: 5x3 TGU (L): 20kgx2 TGU (R): 20kgx2 Thoughts: Still banging the wrist, but it got better as I got mor...

Well, I finished one of two tests for my Twist Conditioning course... I passed...one more to go.. I hate tests... On to the workout. Kettlebell Circuit Start: 12:35pm Finish: 1:30pm Warm Up: KB warm up The following is supposed to be done five times, I did three. woo... Swings: 55lbsx10x3 C&P (L): 5...

Okay, so I bailed on the 5x5 for now... I will return to it in a while... but I was pretty beat up from the KB course on the weekend and the burpees I've been trying to tackle. Today, however, I did some KB stuff that was a circuit... sorta. Here's what I did: Start: 834am Finish: 951am Warm Up: KB ...

Start: 7:15am Finish: 8:52am Warm Up: Rotator Cuff stuff and burpees 6/6/6 Squat: 65x8/130x5/150x4/170x3/185x3/200x3* BP: 50x8/100x6/115x4/130x3/145x1/155x3x3** Row: 45x8/85x6/100x4/110x3/120x1/130x3x3 Burps: 8/8/8/8/8/8/8/8/7 Thoughts: *A little wobbly on the last rep. Got it up and racked though w...

Ugh.. tired today.. had to do the early shift, so I was concerned what would happen with today. It's 'light' day, but high volume. I find the deads 'heavy' as opposed to light. ha. Start: 11:30am Finish: 1:15pm Warm Up: Burps 8/8/8 Squats: 50x8/95x6/110x4/125x3/135 x1/145x3x3 DL: 85x8/175x6/200x4/22...

Start: 7:22am Finish: 8:46am Warm Up: Burpees 7/7/7 Squat: 60x8/115x6/130x4/150x3/160x1/175x3x3 BP: 60x8/115x5/130x4/150x3/160x3/175x3* BO Row: 50x8/100x5/115x4/130x3/140x3/150x3** Burps: 8/8/8/8/8/8/8/8 Thoughts: *Not pretty. The form was alright, but I may have been able to get a little lower ** B...

Week Eight - Day Three Start: 7:15am Finish: 8:47am Warm Up: Burpees - 8/8/8 Squat: 65x8/130x5/145x4/165x3/180x3/195x3* BP: 50x8/100x6/115x4/130x3/140x1/150x3x3 Row: 40x8/85x6/95x4/105x3/115x1/125x3x3 Burpees: 10/6/7/7/7/7/7/7 Thoughts: *Just about stalled on the third rep. I was trying ATG today an...

Week Eight - Day Two Start: 7:13am Finish: 9:01am (today took a long time) Warm Up: Burpees 8x3 Squat: 50x8/95x6/110x4/125x3/135x1/145x3x3 DL: 85x8/170x6/195x4/210x3*/240x1/260x3x3 OH Press: 30x8/65x6/70x4/80x3/90x1/95x3x3 Chins: 195x3x3 (BW plus ten) Burpees: 8x7 Thoughts: I followed with eleven mi...

Start: 7:16am Finish: 8:43am Warm Up: Burpees 8/8/8 Squat: 55x8/110x6/130x4/145x3/155x1/170x3x3 BP: 55x8/110x5/130x4/145x3/155x3/170x3 BO Row: 50x8/95x5/110x4/125x3/135x3/145x3 ------- SS: Burpees: 6x9 Medicine Ball Slams: 11lbsx6x9 Thoughts: I followed this mess with fifteen minutes of stretcing an...

I tried an EZ Curl bar.. but it wasn't working.

I used a straight bar and did the following:

Reverse Curl, into an Overhead Press, followed by a Tricep Extension, then reverse to the bottom. One rep.

Start: 7:20am Finish: 8:47am Warm Up: Burpees 5/5/5 Squat: 65x8/125x5/145x4/160x3/175x3/190x3 Bench: 50x8/95x6/110x5/125x3/135x1/145x3x3 BO Row: 40x8/85x6/95x4/105x3/115x1/125x3 Burpees: 12 sets of five Arm Blaster: 30lbsx10/35lbsx10x2 Thoughts: Followed this with 13 minutes of stretching and foam r...

Start: 7:15am Finish: 8:55am Warm Up: Burpees 10/6/7 Squat: 45x8/90x6/105x4/120x3/130x1/140x3x3 DL: 85x8/170x6/190x4/215x3/235x1/255x3x3 OH Press: 30x8/65x6/70x4/80x3/90x1/95x3x3 Chins: BW+10(192)x3x3 Burpees: 10x5 Thoughts: My weight prior to entering the gym was 180.2. After breakfast, clothes and...

It's Thanksgiving Monday here in Canada. Many folk must be feeling guilty of too many carbs over the last few days (myself included). They gym is open for four hours today and it was busy. Wow. Start: 12:06pm Finish: 1:16pm Warm Up: Burpees 8/7/7 Squat: 55x8/110x6/125x4/140x3/155x1/165x3x3 BP: 55x8/...

Seems to be... however, on the last few reps of the last few sets, there is less daylight under my feet. :)