Ok, these last few weeks have been CRAZY. I moved my gym to a different part of the city, and then was in Vegas for a week. I'm still keeping up with the workout cycles I started at the end of December and progress is great so far. I'm wrapping up cycle 5 this week (cycles are 4 weeks long).
Here is this past week so far - I am doing Taiji and Qigong daily and training at the Shaolin Institute on M/W/F also:
Sunday - Press
-press: 80x5, 90x5, 100x5
-chins: 31 reps
-bb extension: 3x10
-bb curl: 3x10
-bb shrug: 3x10
-pushdown: 3x12
-db curl: 3x12
-bent over laterals: 3x12
-forearm curls and extensions: 2x20 ea.
Monday - Squat
-squat: 160x5, 185x5, 210x5
-kettlebell jerks (2 bells): 16kg x 20/2:00; 20kg x 13/1:30; 24kg x 10/1:00; 16kg x 50 / 5:00 (10 every 30 seconds, rest 30 seconds, etc)
-GHR: 3x10
-sit-up on GHR: 3x10
-neck harness: 3x10
-calves: 3x15
*club swinging and heavy bag - 2:00 / 1:00 x 3
Tuesday - Active Recovery / Cardiac Development
-indian club swinging series
-bike x 30:00 (HR - 120-130 bpm)
-BIG stretch and foam rolling
Wednesday - Bench
-bench press: 120x5, 140x5, 155x5
-chins: 30 reps
-swiss bar bench press: 3x8
-seated row: 3x12
-kettlebell snatch (1-bell): 16kg x 16+16 / 2:00; 20kg x 12+12 / 1:30; 24kg x 8+8 / 1:00; 16kg x 50+50 / 5:00 (switch hands every 30 seconds, no setting bell down)
*club swinging
Workout Time: 30 minute(s)
Workout Date: 11 days ago
11 days ago at 5:21alink
bench press: 125x3, 140x3, 160x3
incline dumbbell bench: 50x8 / 3
chins: 32 reps
seated rows: 120x12 / 3
long cycle clean & jerk (2-kettlebells): 12kg x 24 / 2:00; 16kg x 20 / 2:00; 20kg x 9 / 1:00; 24kg x 9 / 1:00
*club swinging and running x 19:00 intervals
DONE. Taiji class tonight!
Workout Time: 50 minute(s)
Workout Date: 60 days ago
60 days ago at 7:24alink
squat: 165x3, 190x3, 210x3
chins: 44 reps
long cycle clean & jerk (2-kettlebells): 12kg x 20/2:00, 16kg x 16/2:00, 20kg x 8/1:00, 24kg x 8/1:00
reverse sit-up: 3x12
prowler sprints: sled +90lbs x 20yds x 10
*did some foam rolling, qigong, club swinging and jumping rope today too
Done. Taiji class tonight!
Workout Time: 50 minute(s)
Workout Date: 62 days ago
62 days ago at 7:43alink
Cycle 4 for 2012 starts today!
press: 75x3, 90x3, 100x7 (I'm pretty sure that is a 2 rep PR for me)
1-arm rows: 50 x 10+10 / 5 sets
ez bar triceps extension: 50 x 10 / 5 sets
bb curl: 55 x 10 / 5 sets
*Indian club swinging
done with a pump.
Workout Time: 40 minute(s)
Workout Date: 63 days ago
62 days ago at 7:31alink
Last day of deload week. I'm also working in more specific long cycle training.
deadlift: 135x5, 145x5, 160x5
press: 45x5, 60x5, 75x5
chins: 21 reps
long cycle: 12kg x 16/2:00, 16kg x 14/2:00, 20kg x 7/1:00, 24kg x 7/1:00
running x 21:00
*club swinging
Cycle 4 starts on Monday!
Workout Time: 1 hour(s)
Workout Date: 65 days ago
65 days ago at 6:28alink
