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Got back to Atlanta this past weekend after 10 days of travelling through PA. Back to the home gym and Taiji class!

Monday, 7/22/13
I had Taiji class at the Shaolin Institute in the morning, we focused on qigong and taiji push hands, then did my strength training in the afternoon.

1. squat: 145x5, 160x3, 180x6
2. 2-kb long cycle (clean & jerk): wave 1 - 16kg x 9/1:00, 20kg x 8/1:00, 24kg x 7/1:00;  wave 2 - 16kg x 10/1:00, 20kg x 9/1:00, 24kg x 7/1:00;  wave 3 - 16kg x 10/1:00, 20kg x 9/1:00, 24kg x 6/1:00
3a. GHR: 3x8
3b. weighted ab bench: 3x15

Tuesday, 7/23/13
Started the morning off with lots of qigong, taiji and meditation...

1. bench press: 105x5, 120x3, 135x6 (super-setted band pull-aparts for 10-12 with every set of bench)
2a. lat pulldown: 4x12-15
2b. incline dumbbell bench: 3x15
3a. pushdown: 3x15
3b. dumbbell curl: 3x10
3c. lateral raise: 3x10
4. kettlebell snatch: 16kg x 40+40 / 5:00

Done! Feels good to be back!!


 
 
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Got to train twice this week at my favorite gym when travelling to visit Lisa's family - Webb's World of Fitness in Penn Hills. This is a great gym, typical old school bodybuilding type of place. Two big power racks, tons of free weights and Hammer Strength, and chalk marks on the bars. BOOM!

Wednesday, 7/17/13 - Lower Body 

1. squat: 125x5, 140x5, 160x10
2. deadlift: 155x5, 185x5, 205x5
3a. 45 degree back raise: 4x10-15
3b. calves: 4x15
3c. pulldown abs: 4x20

Thursday, 7/18/13 - Upper Body

1. bench press: 95x5, 105x5, 125x10
2a. press: 55x5, 65x5, 75x10
2b. chins: 25 reps
3. Hammer Strength row: 90x15, 140x12, 160x10 / 2 sets
4a. lateral raise: 4x10-15
4b. DB curl: 4x8-15
5a. face pulls: 3x15-20
5b. pushdown: 3x20-50

Hitting the PGH Casino today, then back on the road to the ATL 

 
 
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Got away from keeping my training log updated due to being really busy this past week or so. On vacation now until 7/21 - travelling from Atlanta --> State College, PA --> leaving State College Tuesday for Pittsburgh then back to ATL the 20th or 21st. Still getting my workouts in though!

This past week:

Monday (still in ATL): 
did squats & deadlifts, glute/hams and ab work + taiji class

Tuesday (still in ATL): did bench press & military press and upper body accessory work (chins, seated rows, and arm work)

Wednesday (sill in ATL): taiji class

Thursday: travel day, 16 hours on the road from ATL to State College, PA

Friday (State College-Penn Stater Hotel & Conference Center Gym, they have a ton of cardio equipment, a Cybex universal machine, and dumbbells-not bad, but not ideal!): light cardio + full body strength: goblet squats, DB bench press, DB row, DB RDLs, lat pulldown, DB shoulder press, pushdowns, curls, 45 degree back raise, and ab curls (3 sets of everything - performed the first 3 exercises as a circuit, the 2nd 3 as a circuit and the last 4 as a circuit)

Saturday (State College-Penn Stater Hotel & Conference Center Gym): interval cardio + ab circuit (3 ab drills x 3 sets each)

Sunday (State College): Lisa and I did a long trail walk, easy cardio

Plan to hit a full body strength workout tomorrow, we are driving to Pittsburgh on Tuesday, then back to powerlifting workouts, there is a nice bodybuilder's gym near my in-laws, plan to do squats/deads on Wed and bench/military press on Fri.


Today's training...

Monday, 7/15/13: still in State College, PA training at hotel fitness center


Full body circuit training:

1a. goblet squat: 4x10
1b. incline DB bench press: 4x10
1c. 45 degree back raise: 4x10
1d. lat pulldown: 4x10

2a. lateral raise: 3x12
2b. pushdown: 3x15
2c. DB curl: 3x10
2d. reverse sit-up: 3x12

Hopefully back to a real gym by Wednesday!

 
 
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Thursday 6/20/13 Training

*stretching, mobility, foam roll, jump rope, and kettlebell swings to warm up..

1. deadlift: 150x5, 175x5, 195x10
2a. barbell row: 4x10
2b. 45 degree back raise: 4x10
3a. ab wheel: 3x10
3b. side bend: 3x10
4. prowler x 8 --> super setted Indian club swinging after every two trips with the prowler

 
 
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Today's training..

Started the morning with some qigong and meditation...

This afternoon's strength session:

*Indian Club swinging - a ton to warm up


1. bench press: 90x5, 100x5, 115x10 (*chins x 32 reps)
2a. incline bench: 5x10
2b. lat pulldown: 5x12
3a. pushdowns: 4x15
3b. db curls: 4x10
3c. laterals: 4x10

Short and sweet! Time for evening clients...

 
 
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Had taiji class earlier today then...

1. squat: 115x5, 135x5, 155x10
2. GHR: 4x10
3a. reverse hyper: 3x10
3b. ab bench: 3x25
4. Indian Club swinging

Short and sweet!

 
 
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Today's training..
qigong & taiji training earlier, then:

LOTS of Indian Club swinging - shoulders feel great!

1. Press: 55x3, 65x3, 75x8 (*chins x 20 reps)
2a. close grip bench press: 4x10
2b. seated row: 4x12
3a. barbell curl: 5x10
3b. laterals / bent over laterals: 3x10 of each

That's all she wrote! No extra conditioning today, 3 days of prowler sprints and extra kettlebell conditioning is plenty!

 
 
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38 today!

Did some qigong and taiji, then...

1. deadlift: 160x3, 185x3, 205x8
2a. bent over row: 95x10 / 4
2b. 45 degree back raise: 4x10
3a. ab wheel: 3x10
3b. side bend: 3x10
4. prowler spring x 10
5. KB work w/ 20kg bell: 1-arm jerk x 3:00; 1-arm snatch x 3:00; 1-arm long cycle x 3:00 (rested 1:00 between each) finished with 3:30 of 1-arm swings...

Done! Feeling great!!!

 
 
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Today's Training 
Early on did a little qigong, taiji and sword taiji..

Strength & Conditioning Work
warmed up with a lot of stretching, mobility, Indian club swinging, and jumping rope
1. bench press: 95x3, 110x3, 120x8 (chins x 29 reps)
2a. incline bench: 5x10
2b. pulldown: 5x12
3a. pushdown: 4x25
3b. face pull: 4x25
4. prowler w/ 50 x 8
5. 1-arm kb swing: 24kg x 30 ea. arm

 
 
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Alright, started a new cycle today - just more of a general strength / hypertrophy / conditioning type of thing - to build back a lot of the strength I lost training for the spring KB meet... Of course still doing Taiji and Qigong daily when possible.

Monday 6/10/13
*warmed up with lots of flexibility, foam rolling, jump rope and kettlebell swings...

1. squat: 125x3, 145x3, 160x8
2. deadlift: 140x5 / 3
3a. GHR: 3x10
3b. GHR sit-up: 3x10
4. prowler: 6 trips - 2x90, 2x70, 2x50

Done.