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Ok, it's been a while since I updated the training log - just been super busy with looking for a new gym space and a few other projects going on!

2/11/13
1. deadlift: 180x3, 210x3, 235x3
2. chin-ups: 36 reps
3. long cycle (2-kettlebell clean & jerk): 24kg x 21 (5:00)
4a. squat: 3x5
4b. row: 3x8-12
5a. GHR: 3x8
5b. bench press: 3x8
6. pushdowns / curls / sit-ups: 3 circuits

2/12/13
1. long cycle (2-kettlebell clean & jerk): 20kg x 30 (5:00); 16kg x 27 (3:00)
2. 1-arm long cycle: 24kg x 10+10
3. bike x 10:00

2/14/13
1. deadlift: 155x3 / 3
2. chin-ups: 15 reps
3. long cycle: 20kg x 30 (5:00)
4a. jumping squat: 135x25 / 3
4b. hanging leg raise: 3x10
5. 1-arm kettlebell swing: 20kg x 30+30

2/15/13
1. long cycle: 16kg x 56 (7:00)
2. 1-arm long cycle: 28kg x 2+2, 24kg x 2+2, 20kg x 2+2, 16kg x 2+2 / 2 ladders
3a. pulldown: 3x10
3b. triceps extension: 3x8-12
3c. ab curl bench: 3x25
4. running x 15:00

2/18/13
1. deadlift: 170x5, 195x5, 220x5
2. chin-ups: 24 reps
3. long cycle: 20kg x 30 (5:00)
4a. jumping squats: 135x20 / 3
4b. pushdowns: 3x15
4c. ab coaster: 3x20

Done!

 


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