Bench

WARM UP:

10 Pike push ups

10 standard push ups

45lb DB Shrugs x30

••••••••••

BENCH:

55lb 1.5 rep x10 (bottom range) / 45lb rows x5

65lb 1.5 rep x10 (bottom range) / 45lb rows x5

85lb full ROM x7 / 45lb rows x5

DB BENCH:

25lb x10

30lb x6, x3

45lb x2

••••••••••

FACE PULLS:

(Green Band x15) 2x

TRI. PULL DOWNS:

(Purple band x15) 2x

••••••••••

I felt like doing something different tonight so I did. Once again, consistency is nowhere in my training regimen. Oh well.

Accomplished

 WARM UP:

Yoga pushups x10

Modified Javorek DB Complex

*Most lifts are performed each side*

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Rest 2 Minutes

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Rest 2 Minutes

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

••••••••••

I said that I would aim for 3 rounds of this complex tonight. I set my sights, took aim, and hit my target dead on. I'm proud of myself tonight for a couple of reasons. First off, I accomplished my goal. Secondly, I accomplished my goal after dinner, at a time of night when I absolutely did not want to work out. I am definitely not a night person! But Frank wanted to work out and I knew that if I wimped out I'd regret it tomorrow. I have no regrets right now. None. 

In other news, I have yet again, set my sights on reeling in my diet. I've cut portions for us, cut out the sugary snacks and gone back to setting up low carb menus every day. I've also been more diligent about drinking more water. I've also decided that I am no longer going to take the HRT that my doctor prescribed. I've read concerning things about the elevated risks of cancer associated with it and that's a chance that I am not willing to take. Hot flashes won't kill me but breast cancer certainly could. I'll manage the best that I can and maybe try out some herbal remedies. 

It's good to end the night with positive feelings.

Dare I say Easier?

 WARM UP:

Yoga pushups x10

Modified Javorek DB Complex

*Most lifts are performed each side*

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Rest 2 Minutes

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

15lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Knee to Elbow Pushups x4 each leg

••••••••••

I kept the workout the same as the other night. While I can't say it was altogether easy, it was somewhat easier than the night before last. I managed to rest less between each movement and I noticed that the lunges and split squats were a tad steadier than they were. I'd like to continue on with this and maybe next time try for 3 rounds instead of two. I added the pushups before and after because I need to do more pushups in general. 

Arduously Barbarous

Modified Javorek DB Complex

*Most lifts are performed each side*

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

30lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

Rest 2 Minutes

15lb Single-Arm Muscle Clean & Press x10

15lb Single-Arm Upright Row x10

20lb KB Snatch x10 

15lb Single-Arm DB Shrug w/slight torso lean x10

15lb Bent Row - Elbow Out x10

15lb Bent Row - Elbow Tucked x10

Rest 1 minute

30lb (total) DB Jump Squat x10

15lb Single-Arm Static Front Lunge x10

15lb Single-Arm Split Squat x10

15lb Barbarian Squat x10

15lb Goblet Squat x10

••••••••••

I got this workout off of the T-Nation page. I don't know who the hell Javorek is, but apparently, he's a friggin Barbarian. I knew this would be tougher than it looked, so I picked what I thought would be an "easy" weight. I'm pretty sure I died at least twice. I'm really enjoying (and I use that term loosely) these KB and DB full body sessions. They hit everything and get my heart rate up. Right now, I need that slightly more than I need the heavy bar. I'm determined to drop some of these ungodly pounds and workouts like this will surely get that done! If you want to read the article yourself, just click here . If you want to learn more about this Javorek guy, because he sounds like an absolute pleasure, click here. 

A bit of clarification is called for here. The article called for DB snatches, but for the life of me, I just can't do them. So I substituted KB snatches. I'm not even really good at those, but they're better than the DB ones I tried. I feel like an epileptic monkey when I try to do DB snatches. I have no explanation for this except I'm severely lacking in coordination. 

I think I'll be bookmarking Mr. Javorek's page and trying some of the other complexes as well. As it says in the article, the goal is to do 12 reps on all of it, 3 times through with as little rest as possible. I'm a ways off from that, to be sure. At least I'll have something to work towards. These complexes are great for the warmer weather too because I can take it outside and not have to lug all sorts of equipment out there. A dumbbell or two and a KB and I'm good to go. 

If I had to pick a favorite part, I would say those nasty Barbarian squats would be it. I've never done them before but they....were......awful. Therefore, they were my favorite. 

Now, time to eat. 

I'm Back

Kettlebell Work

All of these movements were supposed to be performed every minute, on the minute. I stuck to it as much as I could, but had to take more rest towards the end. SO I just made sure to keep track of the actual reps as well so I could keep each side balanced. My conditioning is not where it should be.

20lb KB Strict Press x10 each side

20lb KB Row x20 each side

20lb KB Goblet Reverse Lunge x12 each side

20lb Swing x40

35lb KB Push Press x10 each side

35lb KB Row x15 each side

35lb Goblet Reverse Lunge x10 each side

35lb Swing x35

55lb KB Double-Handed Push Press x10

55lb KB Row x7 each side

55lb KB Goblet Reverse Lunge x5 each side, 2x

55lb KB Swing x20

••••••••••

It's been about 2 weeks since I've worked out. The major takeaway from today was that my core is WEAK! It was hell trying to hold that 55lb bell during the lunges. 

 I finally went to the doctor to have these hormonal issues addressed. She put me on an HRT and while I've seen the hot flashes ease up a tiny bit, I still fill like shit most of the time - no sleep, hot flashes that come and go, no energy (seriously, zero energy), weight gain. Plus let's add trigger thumb in both thumbs now that just makes them ache all day. But, whatever. What am I going to do? I guess just try to work harder, although I'm not sure how I can. The weather has been warmer though so I was able to work out in the garden yesterday and I turned the whole thing by hand. That was some good exercise and it felt good to get it accomplished. 

So no land speed records today, no heavy PR's. Just some tried and true kettlebell work.