Bench Work - Back - Shoulders

Today I went back into the strength area for back and shoulder work. It will be another week at least before I do any regular benching.

Today I did

Reverse Military presses on the Smith machine

Empty Bar, no weights needed for this move. I did 5 sets of 10

Lateral DB raises

Only used 10lb a side

3 sets of 15

Behind the knee barbell raises.

Used the short bar with 2- 5lb plates on it.

3 sets of 10

One arm DB bent over rows.

Did 1 sets of 20 a side with 40lb

Did 4 more sets of 15's with 50lb!

I was toast after this workout!

Hostyle Conditioning - one on one with Curd and weigh in

Today marked my one on one with Curd and weigh in. I also did measurements to see how things have progressed since day 1.

Well..... I lost 2.2 lb's this week. Jenn you were just about bang on :)

I am very happy about it, 2.2 to go to hit 320. Next week I hope....

My measurements were pretty amazing to say the least. I measured my chest and waist, and compared them to day 1.

I lost 54 cm's off of my waist and 51 cm's off of my chest! LOL That is 21 inches off of my waist, and 20 off of my chest!

Todays workout was another tough one. Last workout in squat month... Of course I paid for that !

60 seconds of each movement, 7 different exercises, 1 minute break for 2 rounds!

Here are the moves.

Squats

Battle Ropes

Kettle Bell Swings

Prisoner Squats

Jumping Jax

Box Steps

Overhead Squats (20lb sand bag)

Rest

Once I was kicked in the butt from this, I did 100 Ball slams with the 25lb medicine ball, followed by 100 ball crunches with various moves incorporated. Hands overhead, hold medicine ball to chin, etc....

Yet another killer workout!

Hostyle Conditioning Class - Prowler and mixed bag!

Today our class welcomed back GREG! Was awesome to see!

Today we did 20 minutes of conditioning and then 3 rounds of the prowler.

Conditioning portion was ...

10 Clean and press with the sand bag

10 Down and ups

20 Squats

Do as many rounds as you can in 20 minutes.

I managed to get in 6.3 rounds :)

We then did the prowler outside with 135lb on it, with sandbag tosses over our heads (reversed) in between. These were cardio intensive for sure!

Another great workout!

Bench Work - Back

Worked on my back for this week. Actually it will be for the next 3 weeks.

I had to workout at home for this one, on kid duty :)

I used 25lb db's for all of these moves.

3 sets of 20 1 arm bent over rows

3 sets of 50 shrugs, using both db's of course

3 sets of 20 Romanian deadlifts with both Db's

Finished the workout in 15:55

One one One Hostyle Conditioning - Weigh in and Cardio beating!

Well, the weigh in went well, after my 5.2 loss last week, I didn't know what to expect this week. I was very happy to have lost another 2.8 lb this week. I am now 324.4 lb. 4.4 more to go!!! For the 320 mark!

Todays workout was a feast for the cardio senses.

12 Squat thrusters (with 45lb Olympic bar)
12 Pushups
4:00 of box steps!!

4 ROUNDS!

Once I was done this, Curd punished me with 70 Ball slams with the 25lb medicine ball... I dont know what I did to upset him, but there must have been something!

I was done in about 30 minutes, and dead tired haha

Monday - Javorek Fun!

Well back to Javorek DB complex...

These hurt a lot, but I have been missing doing them for a couple of months now. I figured I would re-visit these and see what happens.

I did the standard moves:

Upright rows

Cleans

Push Press

Good Mornings

Bent over rows

I did 8 reps of each for 6 (or 7 lol lost count) sets.

It took me 14:0, with the shortest rest possible between sets.

Needless to say, typing this is hard to do....

Hostyle Conditioning Class - All about the Cardio

This was a sweatfest.... I have never been to spent at the end of a class....

Nothing crazy to the routine... just A LOT of cardio.

50 Squats

25 Push ups

5 minutes of BOX STEPS... umm, this sucked

2 min rest

25 Burpees

50 Ball Slams (25lb ball)

5 minutes on BOX STEPS....Help me....

2 minutes rest

75 Squats to finish...

Done in 25 mins...approx.

This was a tough workout. I dont mind the strength stuff, but the total cardio is very challenging for me!

Friday Night Strength Workout - Bench

Another strength workout has come and gone.

This one was a challenge. I have been nursing a sore lower left back.

I started with the standard warmup

10 reps BAR

6 reps @ 95

4 reps @ 125

I went right to 155 and it went up easy and smooth

I was advised to head right to 185 for my next one. I had nothing, lost my tightness, failed it completely at the bottom.

Attempted another 185 and same results. It wasnt there...

I went down to 170 and missed it as well. Nervous system is telling me to slow down...

I went on to 45lb 1 arm presses from my back, 4 sets of 10 reps a side.

I was able to do 3 sets and my body (namely my lower back), told me to stop, so I did.

I completed my 100 reps (5sets of 20) BLUE BAND pulldowns carefully, and that was it...

One one One Hostyle Conditioning - Weigh in with some squats for color....

Today I was finally happy with my weigh in results... 327.2
Dropped 5.2 lb's from last week! Glad I tightened up my breakfasts. Hoping for a good result this week also... So close to the 320 mark I can taste it! :)

Today I did a tough routine. Good old squats were the highlight of this crazy workout.. Afterall it is squat month....

20 Squats
10 1 arm overhead presses 25lb, each side
15 Kettle Bell swings (used 40lb)

10 ROUNDS!!!

I did this in 28:00 minutes!

I was destroyed.... I was very happy I completed the 10 rounds....

Hostyle Conditioning - 3 exercises only...

Well I was trained today by MAD MIKE, as Curd was in Quebec for the National Powerlifting meet, and it was a tough one as well... It was only 20 minutes long, but wow....

10 Squat thrusters using the Olympic bar

10 Russian Leg Trusts

10 Horizontal Rows

Do as many rounds as you can in 20 minutes.

Breaks as needed, shortest rest possible in effect.

I did 8 rounds!

I was murdered after doing this. It actually is hurting typing this.

BIG SHOUTOUT to Mike for doing it after me!

He did 15 rounds!!!!! Amazing work Mike, inspirational!

Friday Night Strength Workout - Bench

The boys and I did some more bench work last night. I was doing regular bench again going for max.

I started with my standard warmup

10 reps BAR

6 reps @ 95

4 reps @ 125

I then went right to 155lb's

I was hitting it but I was doing too much of a "belly" bump.

I dropped to 135 and worked on technique, special attention on raising my belly, tightening my lats...

I did 3 reps focusing on technique.

I went to 165lb and did 2 attempts, both were good and technique was good also.

I then did 1 rep @ 175, clean!

I then did a 185lb attempt. I did it, but it was dirty....

New PB's again! I was very happy about these results.

I moved on to 1 arm DB presses laying on the bench @ 45lb's, 4 sets of 10.

The last sets on each side I failed @ 9 reps and 8 on left arm.

I finished with my blue band pull downs, 5 sets of 20.

A great day for me. I have added 50lb's to my bench in 8 weeks. Very happy!

I hate April....

I have been at this conditioning for well over a year, and my legs today feel like they did on my first training session....

I hate April.... Freekin squat Month.....

Grumble Grumble

One on One Hostyle Conditioning - Tabada and Ropes of Death!!

Well today I did my one on one with Curd.

We did some Tabada work... We have not hit the Tabada's in a while.

I did 8 rounds of each exercise for 20 seconds of intense work with 10 seconds rest.

Squats
Pushups
Zerker Squats (20lb sand bag)

2 minute Rest

Zerker Squats (20 lb sandbag and chain around neck)
Lunges (chain stayed on)
Battle Ropes

Done!

Well let's just say it took me a good 15 minutes before I could even think about putting my coat back on!

...and my legs are destryed!

Nuff said.

Strength training - bench work

Today was another visit to the bench press world. We did an earlier training session today since it was good Friday.

I started with my standard warmup

10 reps with the bar
6 reps @ 95
4 reps @ 125
I then went right after a new personal best of 150. I did it, well actually I did 4 reps of it!

I did 1 more rep @ 150 focusing on planting my shoulders into the bench and not sliding up the bench while driving my feet "through" the floor.

I did 1 attempt at 160 and nailed it!
I felt really happy about my improvements this week.

I then did 1 arm db presses with 45lb db
4 sets of 10 per side, focusing on control.

I finished with my standard 5 sets of 20 blue band press downs.

I was wiped. Very happy with my progress.