Conditioning

Revisited one of Cosmo's personal training routines. Last time I did this, the weather wasn't as hot. The kettlebell part of this circuit was done in the parking lot, so I got some funny looks from people who were leaving the gym after their workouts. Dayum, I was sweating!

4 circuits with roughly 90 seconds rest in between:
30 x kettlebell swings
20 x kettlebell clean and presses
15 x kettlebell lateral raises per side
20 x kettlebell crunches
Run around the block

Conditioning

One sweaty bugger.

Holy crap, this left me as a simpering puddle of sweat!

4 circuits:
30 kettlebell swings
20 box jumps
15 kettlebell lateral swings per side
2 minutes skipping
30 kettlebell crunches

It probably took me 10 minutes to put all the equipment away, just because I was so knackered.

Quads, hamstrings and calves

First pure leg strength day in a while. My left adductor is much better, and I didn't feel any discomfort today. However, now it appears that I've done something to my left shoulder and neck, which is causing some pain when I turn my head or bend my neck certain ways.

3 x back squats, pyramid sets - 100lb x 10, 120lb x 8, 140lb x 6

Leg extensions @ 80lb - 5 minute burn

Stiff leg deadlifts - 135lb x 10, 10, 10

Standing calf raises on a step - 115lb x 13, 11, 10

Seated calf raises (machine) @ 90lb - 5 minute burn

Kettlebell crunches - 8kg x 30, 30, 30

Shoulders, traps and forearms

Farewell, Becks.

Time to increase the weight on some of these moves, as I was starting to hit the target number of reps consistently.

Military press @ 55lb - 11, 8, 7

Seated Arnold press @ 22.5lb - 12, 9, 8

Dumbbell lateral raises @ 17.5lb - 12, 11, 9

Shoulder press (machine) @ 40lb - 5 minute burn

Vertical row @ 70lb - 11, 9, 8

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 8

Static barbell hold @ 95lb - 5 minute burn

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Kettlebell crunches - 3 x 30

Conditioning and upper body

Cooking day!

4 circuits; 90 seconds rest in between each
12 x parallette jumps
20 x 30lb ballslams
10 x ladder shuttle runs
15 x kettlebell lateral raises per side
20 x kettlebell crunches

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Seated dumbbell shoulder presses - 25lb x 12, 10, 7

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3 supersets:
10 x lateral raises @ 20lb
12 x front raises @ 15lb

Conditioning

Another punishing conditioning routine, this time in the hot sun, as we trained in the parking lot.

4 circuits with roughly 90 seconds rest in between:
30 x kettlebell swings and squats
20 x kettlebell deadlifts and presses
15 x kettlebell lateral raises per side
20 x kettlebell crunches
Run around the block

When I looked in the mirror afterward, the combination of exercise and the hot sun made it look like my head was going to pop.

Quads, hamstrings and calves

Those abs - dayum!

Supersets x 3:
10 x back squats @ 135lb
10 x leg presses @ 230lb

Leg extensions @ 80lb - 5 minute burn

30 mountain climbers (total)

Stiff leg deadlifts @ 135lb - 10, 10, 9

30 mountain climbers (total)

Standing calf raises on a step @ 115lb - 10, 10, 9

30 mountain climbers (total)

3 x 30 knees to elbows kettlebell crunches

No warm up or cool down today because I cycled to and from the gym, plus around town to run some errands.

Conditioning and upper body

Goddamn box jumps! Started today's PT session with a punishing circuit. I'm not sure of the proper name for some of these moves.

3 sets:
35 kettlebell swings
25 kettlebell figure of eights
20 kettlebell crunches
1 minute of kettlebell bicycles (lying down, holding the weight up while doing cycle movements with my legs)
10 box jumps @ 28"

I took breaks when I needed to, in order to catch my breath. The box jumps were going well until I took a breather after four reps in the third and final set. When I went to move again, I couldn't get my feet off the ground! My mental block resurfaced. Despite Cosmo telling me not to think too much, that, of course, is exactly what I did. I eventually removed one step from each side so that I could finish off the last six reps, but even that felt like a mental hurdle. 

2 sets: Bench press pyramid
8 reps each @ 135lb, 115lb and 95lb

Lots of assists were needed!

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Concentration curls @ 25lb

That might seem light, but slooooow movements are a killer.