danki's Cluster F$#* Log

[danki]

7/26

1)Pullups (BW) 1,2,3,4,5,6,5,4,3,2,1 = 31 reps
2)KB high Pull (25lbs) 1x50

[danki]

7/27

1)Seated KB Press (32kg) 1,2,3

2)Circuit for 15:00 6 rounds
- Sandbag over shoulder (115lbs) x5
- KB Press (24kg) x5

3)RFESS (BW) 2x10

[danki]

7/28

[AM]
- KB Swings (24kg) 5x10
- Ruck Walk (40lbs) 25:00

[PM]
- KB Swings (24kg) 9x15
- KB carries (24kg) 9x200 ft.

[danki]

7/29
1)Weighted Pullups (+20) 3x3
2)Weighted Pullups (+20) 3x15

Battle ropes x 15 mins

7/30
Swings (32kg) 15x10


7/31

[AM]
- Pullups 2-3-5
- Sandbag Squat (115) 2-3-5
- Ruck Walk (+40lbs) 25 mins

[PM]
a)KB Press (24kg) 4x6
b)KB Row (24kg) 4x8
c)1-leg deadlift 4x8
d)carries (24kg)4x200'

[danki]

8/1

[AM]

KB Swing (24kg) 4x20
Ruck Walk +40 25mins

[PM]

a)Pushups 7x10
b)Swing (24kg) 7x10
c)Battle Ropes 7x20 secs

[danki]

Been out for a few weeks after having surgery to remove a kidney stone. Just getting back into things now.

8/29

AM - Ruck walk/run up and down hill (40 + 35lb sandbag)

24 mins / 1.4 miles

[danki]

9/8

[AM] Hill Sprints (40+35lbs) 5x 30 yard, then 15 minute ruck/carry

[PM]

- Sandbag carries (115lbs) x 30 yards
- KB 1-arm Row (24kg) x5
-------------- 10 rounds [16:30]

[danki]

7/19 Upper A

1)Assisted 1-arm pushups 3x3
2a)Pullups (BW) 8,7,6
2b)Weighted Pushups (+40) 13,13,13

7/20 Lower [A]

1)KB Swings 32kg 3x7
2)Skater squats BW, +10, +35 3x5
3a)Sandbag squats (55lbs) 2x20
3b)Hamstring walkouts 2x10

[danki]

7/21 Upper [B]

1a)KB Press 24kg 3x10
1b)BW row 3x10
2)Pushup drop sets (diamond, shoulder taps, wide) 3 x 15,10,15
3)DB curls (25lbs) 2x10

[danki]

7/22 Lower [B]

1)1-leg RDL (35) 3x8
2)RFESS(25) 2x15

7/23 Upper [A]
1)Assisted 1-arm pushups 4x4
2a)Pullups (BW) 8,8,6,6
2b)Weighted Pushups (+40) 13,12,11,10

[danki]

7/27

1)Swings (32kg) 3x7
2)Skater squats
+35x5
+60 x 3 x 5
3)Lunge drop set
- Rev lunge x 15
- Stationary Lunge x 15
- Squat x 15
---- 1 set

[danki]

7/30??

1)KB Press (32kg) 3x3
2)Weighted Pushups (+40) 10x10

8/2

1)Skater squats (bw+10) 8x5

[PhDPepper1111]

Hey... welcome back! Didn't see your first few, but glad to see you back at it!

[danki]

Hey... welcome back! Didn't see your first few, but glad to see you back at it!

Thanks. I had some medical issues that have been holding me back. Never stopped training, but was more just maintenance for a long time. Its good to be back at it.

[danki]

Recent training forgot to log.

Upper: Incline weighted pushups (+25) 3x15

Pullups (+25) 2x5

Skater Squats (+60) 3x3

KB Row (54) 3x15
KB Row (73) 2x10

KB Press (73) 2x5
KB Press (54) 8x5

Sandbag Carry (90lbs) / Hill Sprints x 30 mins

[danki]

8/15 - Upper

1)KB Press (32kg) 1,2,3,4,5
2)Weighted Pushups (+25) 5,10,15,20,5,10,15 = 80 reps

[danki]

8/16 [Pull]

1)Pullups (BW) 2,3,5,2,3,5,5 = 25 reps
2)45 minute Backpack/sandbag walk

[danki]

8/17 [Legs]

1)Skater squats - up to +60 x 2x4
2)Reverse Lunges (+25) 3x2-3-5-10 = 60 reps

[danki]

8/18 [Press]

1)KB Press (24kg) 3x2-3-5 = 30 reps
2)Weighted Pushups (+40) 6x10

[danki]

8/19 [Pull]

1)Pullup (BW) 3x2-3-5 = 30 reps
2)Farmers walks (53/35) about 5 sets

[danki]

8/20 [Legs]

1)Skater Squats (+25) 3x2-3-5 = 30 reps
2a)1-leg deadlifts (35lbs) 3x6
3b)band walks 3 sets
4a)1-leg deadlift (BW) 2x15
4b)Sandbag squats (+35) 2x15

[danki]

Recent workouts. Going to start logging here again, I think.

1/3 - TB Deadlift - up to 325x4

1/5

1)TB Deadlift (185) 3x8 with slow eccentrics
1b)Assisted sissy squats 3x5

2)KB Press (24kg) AMRAP in 7:00 [35 reps/side]

3)Pushups (BW)
- 25
- (10-5-3-2)
- (8-4-3-3-2)

4)Facepulls (BW) 3x20

5)Heel elevated goblet squat (+25)
-25
-15-7-5
-18-7

[danki]

1/8

1)TB Deadlift with slow eccentric (235) 4x4
2)KB Press (32kg) 1-2-3-3-3
3)Seated band leg curl (blue) 2x15
4)Squat drop set [about 5 seconds between drops]
- (53/35) x 6
- (35/53) x 6
- (35/25) x 6
- (25/35) x 6
- (25) x 6-6 = 36 total reps

5)Weighted pushups (+40) 4x5
6)Upright row (28lbs) 2x18
7)DB lying tricep extension (22lbs) 2x15

[danki]

1/9

[AM]

1. Pullups (bw) 3x3
2. Rack/Ring chins 4x6
3. Hill running/sprints 4x15 secs @ 70%

[PM]

1. KB row 32kg 30 reps rest pause [15-5-5-5]
2a. DB curls (22lbs) 5x5
2b. Ring Iron cross hold 5x10 secs (note: feet on ground)
3. Forearm rotations 3 sets

[danki]

1/10

[AM]

1. KB shoulder press (24kg) AMRAP in 2:30 (one arm at a time) [27 reps] (8-6-5-4-4)
2. Mid height step-up 3 sets of 6 up to (25/35)
3. Wide stance KB goblet box squat (25lbs) 50 reps AFAP (2:23)
4. Pushups (BW) 22, 12-8-2, 10-5-5-2 (3x22)
5. Band kickbacks, followed by 20 second leg balance (single hip loop blue) 2 sets

[PM]

- just extra volume/pump works for triceps and shoulders

[danki]

1/11

[AM]

1. Pullups (BW 199) AMRAP in 3:00 [16 reps] (5-3-3-2-2-1)
2. KB 1-arm row (24kg) 3x10
3. KB 1-arm march in place balance (24kg) 3x6/side
4. Hill Running 5x20 secs @ 80%

[PM]

1. Power shrugs - 3x10 up to 235
2. Single Leg Calf Raises - 3x6-8 up to +25
3. 30 mins walking hills and flat with single 25lb plate , adding some curls in there (plate has handles)

[danki]

1/12

[AM]

1. TB Deadlift (325) 2-3-5 @ 90% RPE (A little harder than I was expecting. Next time, will likely go 275-295 and work a little more volume and speed)
2. KB Press (32kg) 2-3-5 @ RPE 7
3. Assisted Sissy Squats 3x6
4. Light weight squat burnout set - 4 approaches to failure @ RPE 9
This was heel elevated with a 20lb vest and two 10lb KBs. Basically rest pause/myo reps very controlled constant tension approaching failure 4 total time.

[danki]

1/15

[AM]

1. KB Press 24kg 20 Reps AFAP x 2 sets (one arm) *** Probably raise weight next time.
- L (1:22 / 1:28)
- R (1:15 / 1:22)
2. TB SLDL (235) 2x10
3. Gliding Leg curls 3x6
4. Heel elevated squat RP drop set 2 sets (24 reps per set)
- 53/35 x 6
- 35/53 x 6
- 35/25 x 6
- 25/35 x 6

[PM]

1. Hill sprints working on just first few steps 10 reps @ 80%
2. Pushups Rest Pause Drop set (2 sets)
+ 40 x 8
+ 40 x 7
BW x 8
BW x 7
----
+40 x 6
+40 x 4
BW x 6
BW x4

3.Ring Triceps - easy 2x15
4.Side raises 12lbs 2x10

[danki]

1/16

[AM]

1. Band resisted pullups (black) 3x3
2. BW pullups 2x5-6
3. Ring Pullups 2x6-8

[PM]

1. Chinups (BW) 3x6
2. Ring Curls 2x8
3a. Plate Curls (10lbs) 2x20
3b. Weighted bat rotations 2x10

[danki]

1/17

[AM]

1. KB Press (32kg) AMRAP in 2:30 [16 reps] 6-4-2-2-2
2. KB sumo box squat (53/35) 2x20 rest paused (10-6-4)
3. Mid height stepups (BW) 2x15 controlled eccentric
4. Band glute side steps and kick backs 2x15 of each.

[PM]

1. Pushups (BW) 8x8 low rest
2. Band Triceps 3 sets 15
3. Ring triceps 3 sets 12