Here are my workouts for the coming week.
Monday
Core Circuit – Repeat 3 times with no rest, 15 lb – 12 each x 4 SH Flyes, plus the light weight right shoulder exercises from Luke.
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
8 kg – 5
Kettlebell Snatch
24 kg – 20 each
Tuesday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 50 lb Dumbbells – 11 reps
Bulgarian Split Squat (rear foot up on bench)
32 kg – 11 reps each leg
Narrow Grip Lat Pulldowns ( machine # 16 )
170 lbs. – 12
Wednesday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings
32 kg – 10 reps each
Kettlebell Figure 8’s
24 kg – 15 each
Thursday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
28 kg – 18 reps each leg
Kettlebell Renegade Rows
28 kg – 8 reps each side (alternate sides each set) …Increased Weight
Face Pulls
85 – 15 reps
Friday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean and Squat
20 kg – 12
Assisted Narrow Grip Pullups
#14 – 11 reps …Increased reps
The gym was really empty this morning. Only a few of the faithfull were there.
It will be interesting to see how many new people we get for the beginning of the year. The gym is running a good special by not charging a registration fee during January. I love to see all the new people because I know that most will not be back again, but their memberships help keep the gym open and going for the rest of us.
Had a good workout although I kind of ran out of gas on set five of my snatches. It’s just a lot for me to do. I broke the 20 into 10′s and took a short break between to get the 5th set done. Not sure if my issue was mental, physical or a combo of both.
Monday
Core Circuit – Repeat 3 times with no rest, 15 lb – 12 each x 4 SH Flyes, plus the light weight right shoulder exercises from Luke.
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
8 kg – 5
Kettlebell Snatch
24 kg – 20 each
My right shoulder continues to get better but I still have to be really careful with the TGU’s. I can fly through the TGU’s when my left had has the weight, but it seems to take forever when doing the right side.
With my core work, cardio and stretching along with the KB’s I was on the gym floor for 2 hours. I remember when time in the gym would go so slow.
Yesterday I went over to Mom’s and got her going on the new Printer. We went through everything again from scanning, pictures and documents so I think she is all set now.