Oct 21st: Military Press Time and Bad Ass Cardio Workout

October 21^st: Friday

I definitely overshot my overhead press max. I need to scale back a little for my next 4 week cycle.

Log Press (no clean)

106-7

123-5

140-2+1 assisted (need to lower max slightly)

-2 min between

Ring Pull up(32kg)-3 (24kg)-5 (bw)-12 (had friend count so there was NO cheating)

Incline Shrug (245)-8,8,6

90 sec between sets

Double Snatch (28kg)-8 (32kg)-5,3

Lateral Raise (30lb)-10,10,10 (strict. No swinging. Saved that for the swingsJ

Finished with a bodyweight circuit:

(Video coming soon. This was a killer!)

Hand walkout to Jump Back-60 sec

Split Squat Lunge with Hold-60 sec

Hand Jump out to walk back-60 sec

Jump Squat with hold-60 sec

Rest-30 sec

Deck Squat-60 sec

Body Slide-30 sec

Deck Squat to Jump-60 sec

Hindu Pushups-30 sec

Deck Squat to Burpee-60 sec

Rest-60 sec

Jump Rope Double Unders

10 sets of 20 with 20 sec breaks

Medicine Ball Underhand High Throws-30 sec

Med Ball Slams-30 sec

Rest 30 sec

3x

Used a 25lb medince ball. My shoulders HATED me.

12:30: 8 oz chicken breast, 5 oz potatoes with ketchup (I freaking love ketchup)

2:00: HPN supps

3:30-Train

6:00-Frozen yogurt with banana, 8 oz chicken, 2 small slices pizza (no cheese, so basically pizza flavored bread)

9:00-8 chicken breast, 1 cup white rice

11:00-1/2 cup almond milk, casein protein, ½ cup gluten free cereal (Jack ate most of it)

Boost your strength with just your bodyweight.

Bodyweight training has it's obvious advantages. The biggest one being the portability factor. The problem with some bodyweight training is that it can be BORING.

A great way to spice up your training is to practice one arm assisted exercises. A one arm pushup can be a little brutal on it's own but an easy way to progress is by having one arm by your side and the other straight out in front of you. This puts most the pressure on the arm by your side.

The same thing goes for your chin ups/pull ups. Use a mixed grip (one hand over, one hand under) and put most of the pressure on the underhand side. A great way to practice one arm chins.

Strength is not just working the specific muscle or movement but the core must be stronger overall. In order to squat 500lbs or perform a one arm chin up your core HAS to be stronger. With these methods mentioned above not only your core will definitely get stronger thus building overall strength.

Incorporate these today to not only get a great workout but also to boost strength gains tremendously. Simple, brutally effective and no need for any equipment. Win, win, and win.

Fun lil workout today...

Had a great session today. Wasn't feeling in the mood for heavy kbs so decided to take this opportunity to get a little blood pumping.

Woke up early for a long walk with the dogs. Felt nice

Did the following routine right after:

Morning cardio. walk, meditate, got some work done and then did the following with a 16kg (can't always go heavy!):

30 sec kettlebell snatch l, r
30 sec kettlebell mid pull (like a high pull but lower. dominates the biceps) l, r
30 sec swing flip l,r
...-5 min jump rope
--repeat 3x no break.

Finished with some BCAAs. lunch in a few.
As my good friend Gerard would say, feeling good like I knew I would.

As the day went on worked in some body weight training.

Did Pike Push ups on the push up rails followed by wide grip pull ups
5 sets of 10 of each with a minute break.


Worked in some A Frame push ups, thick grip curls and close grip push ups.


Felt strong even just using my own body. A nice break on the joints to have a light day.



Give it a shot so you don't burn yourself out. This little workout will definitely help you lose fat, build conditioning and get your heart pumping.


Not too shabby for under an hour!

Enjoy.