Healthy and Strong

Red Cortina

Saturday 24 Sep 11 - Kettlebell Class

Warm Up - 2 rounds
Band Dislocates
OH Squats
Bird Dogs
Scap Push-Ups

Then on the pitch we did hamstring walks, cradle walks and some jogging

Workset 1
15 x 8kg Snatches
Run
12 x 8kg Snatches
Run
10 x 8kg Snatches
Run

Workset 2 - 3 rounds 24kg Farmers Walks
8kg Waiter Walks
Med Ball Slams

Some spider walks followed by stretching

Red Cortina

Tuesday 26Sep11

Warm Up - 2 rounds
Doorway Squat
Scap Inverted Row
Aeroplane
Scap Overhead Shrug
Hip Pop
Band Dislocate
Over & Under

Trap Bar Deadlifts
30kg x 8
40kg x 5
50kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5
Felt very strong doing these

Glute Ham Raise on Lat Machine
4 x 8

Loaded Side Bridging w/2.5kg plate
3 x 30" per side

Chin Up - Grey Band
10, 7, 7, 7, 6

Push Press
15kg bar x 8
15kg bar x 8
15kg bar x 8
15kg bar x 8
Form not great on these and for the last couple of reps my feet were leaving the floor

Hanging Leg Raise
3 x 8
Hands were really sore doing these

Red Cortina

Wednesday 28 Sep 11 - Kettlebell Class

Warm Up - 2 rounds
Band Dislocates
Bird Dogs
Scap Push-Ups
Squats
Halos
Wall Squats

Workset 1 - 3 rounds
Grey Band Pull-Ups
1, 2, 3

Workset 2
20 x 14kg KB Swings
8 Lady Push-Ups
20 x 14kg KB Swings
7 Lady Push-Ups
20 x 14kg KB Swings
6 Lady Push-Ups
20 x 14kg KB Swings
5 Lady Push-Ups
20 x 14kg KB Swings
4 Push-Ups on Knees
20 x 14kg KB Swings
3 Push-Ups on Knees
20 x 14kg KB Swings
2 Push-Ups on Knees
20 x 14kg KB Swings
1 Push-Up on Knees
20 x 14kg KB Swings

Some stretching

Need to do more pull-ups (and their variations), push-ups and inverted rows as I am super weak at these. And also need to do more bench/chest press things too....

Red Cortina

Thursday 29Sep11

Warm Up - 2 rounds
Doorway Squat
Scap Inverted Row
Aeroplane
Scap Overhead Shrug
Hip Pop
Band Dislocate
Over & Under

Front Squats
20kg x 8
25kg x 3
30kg x 3
35kg x 3
37.5kg x 3
37.5kg x 3
37.5kg x 3
40kg x 3
40kg x 3
Have videos of the 2 and 4th sets and will throw them up if I can figure out how....
Edit: Here we are finally....what a palaver

37.5kg x 3

https://www.youtube.com/watch?v=SBoUigg9wCo

and 40kg x 3

https://www.youtube.com/watch?v=JdSvfkQxHaw

SL RDL
16kg KB x 8 e/s
16kg KB x 8 e/s
16kg KB x 8 e/s
16kg KB x 8 e/s

Seated Plate Shifting with 4 x 2.5kg plates
60 secs on / 30 secs off x 3

Floor DB Press
12.6kg x 5
12.6kg x 5
12.6kg x 5
12.6kg x 5
12.6kg x 5
Last night's session really took its toll on me with these, felt as weak as hell

BB Rows
20kg x 8
22.5kg x 8
22.5kg x 8
22.5kg x 8

Weighted Planks w/5kg plate
45 secs on / 45 secs off x 3

Followed by some stretching

Red Cortina

Saturday 01 Oct 11 - Kettlebell Class

Warm Up - 2 rounds

Workset 1 - 5 rounds in 15mins
10 x 12kg KB LHS
10 x 12kg KB LH Clean
10 x 14kg KB LH Suitcase DL
10 x 14kg KB Side Bends
10 x 12kg KB RHS
10 x 12kg KB RH Clean
10 x 14kg KB RH Suitcase DL
10 x 14kg KB Side Bends

Workset 2
50 x 8kg KB Snatches in 2mins

Followed by some stretching

_____________________________________
Wednesday 05 Oct 11 - Kettlebell Class

Warm Up - 1 round
Band Dislocates
Bird Dogs
Scap Push-Ups
Squats
Halos
Ankle Mobility
Thoraic Mobility

Workset 1 - 3 rounds
1 x 8kg KB Clean and Press e/s
2 x 8kg KB Clean and Press e/s
3 x 8kg KB Clean and Press e/s
4 x 8kg KB Clean and Press e/s
5 x 8kg KB Clean and Press e/s


Workset 2
174 x 12kg KB One Hand Swings

Followed by some stretching

Red Cortina

Sunday 09 Oct 11

Crosstrainer
130kcals in about 13 mins

Warm Up - 2 rounds

Workset 1 - 15mins of
7 x Burpees
5 x 4kg Front Elevated Split Squats e/s
5 x 8kg Supported Rows

Workset 2 - Ladder - 1 set on the minute every minute up to 20
1 x 12kg KB Swing & 2 Skips
2 x 12kg KB Swing & 4 Skips
3 x 12kg KB Swing & 6 Skips
4 x 12kg KB Swing & 8 Skips
5 x 12kg KB Swing & 10 Skips
6 x 12kg KB Swing & 12 Skips
7 x 12kg KB Swing & 14 Skips
8 x 12kg KB Swing & 16 Skips
9 x 12kg KB Swing & 18 Skips
10 x 12kg KB Swing & 20 Skips
11 x 12kg KB Swing & 22 Skips
12 x 12kg KB Swing & 24 Skips
13 x 12kg KB Swing & 26 Skips
14 x 12kg KB Swing & 28 Skips
15 x 12kg KB Swing & 30 Skips
16 x 12kg KB Swing & 32 Skips
17 x 12kg KB Swing & 34 Skips
18 x 12kg KB Swing & 36 Skips
19 x 12kg KB Swing & 38 Skips
20 x 12kg KB Swing & 40 Skips
Jeez but that was a killer

Followed by some stretching

Red Cortina

Tuesday 11Oct11

Warm Up - 2 rounds
Doorway Squat
Scap Inverted Row
Aeroplane
Scap Overhead Shrug
Hip Pop
Band Dislocate
Over & Under

Front Squats
20kg x 10
20kg x 10
20kg x 10

SL RDL
16kg KB x 8 e/s
16kg KB x 8 e/s
16kg KB x 8 e/s
16kg KB x 8 e/s

Seated Plate Shifting
60 secs on / 30 secs off x 3
Done with 2 x 2.5kg and 2 x 1.25kg plates

Floor DB Press
8kg x 10
8kg x 10
8kg x 10

BB Rows
20kg x 8
20kg x 8
20kg x 8
20kg x 8

Weighted Planks w/5kg plate
45 secs on / 45 secs off x 2

Followed by some stretching

Did an easy session tonight with some light squats etc. Was in the gym for just over an hour, usually takes a good hour and a half or 2 hours...

Red Cortina

Wednesday 12 Oct 11 - Kettlebell Class

Warm Up - 2 rounds
Bar Dislocates
Bird Dogs
Scap Push-Ups
Squat Openers
Halos
Ankle Mobility
Thoraic Mobility

Workset 1 - 1 set every minute for 15mins
10 x 8kg Double KB Swings
3 x 8kg Double KB Clean and Press

Workset 2 - 2 mins of
52 x 8kg KB Snatches

Followed by some stretching

Glowing

Sorry I missed it Not sorry I missed the double KB swings though

See you on Saturday!

Red Cortina

Glowing wrote: »

Sorry I missed it Not sorry I missed the double KB swings though

See you on Saturday!

They weren't too bad actually!

How's the back? Hope you'll be ok for Sat.

Red Cortina

Saturday 15 Oct 11 - Kettlebell Class

Warm Up - 2 rounds
Bar Dislocates
Bird Dogs
Scap Push-Ups
Squat Openers
Halos
Ankle Mobility
Groiners
Thoraic Mobility

Workset 1 - Ladder: 1 rep of each exercise for the first min, 2 reps of each exercise for the 2nd min etc up to 7
8kg Double KB Swing
8kg Double KB Squat
8kg Double KB Clean and Press

Workset 2 - 3 mins of
83 x 8kg KB Snatches

Followed by some stretching

Red Cortina

Tuesday 18Oct11

Warm Up

Box Squat
Worked up to 50kg x 1
(Also got 55kg x F & 52.5kg x F and a twinge of something or other....)

Bench Press
Worked up to 25kg x 1
(Also got 27.5kg x F)

Deadlift
Worked up to 72.5kg x 1

Red Cortina

Wednesday 19 Oct 11 - Kettlebell Class

Warm Up

Workset 1 - 3 rounds
Grey Band Pull-Ups
1, 2, 3, 4

Workset 2
100 x 14kg KB Swings
1 min rest
75 x 14kg KB Swings
45 secs rest
50 x 14kg KB Swings

Then 10mins of TGU practice and finished up with some stretching

gymfreak

Red Cortina wrote: »

Tuesday 18Oct11

Warm Up

Box Squat
Worked up to 50kg x 1
(Also got 55kg x F & 52.5kg x F and a twinge of something or other....)

Bench Press
Worked up to 25kg x 1
(Also got 27.5kg x F)

Deadlift
Worked up to 72.5kg x 1

Well done...especially on the Deadlift!

You've got some numbers to start playing with!!:)

Red Cortina

gymfreak wrote: »

Well done...especially on the Deadlift!

You've got some numbers to start playing with!!:)

Thanks:)

Start a new program this evening, W4MSL (???) so stay tuned:)

Red Cortina

Thursday 20Oct11 - Week 1, Day 1 - ME Lower Body

Warm Up
Bird Dogs
Fire Hydrants
Squats
Cradle Walks
Reverse Lunge
Aeroplanes

Box Squats
20kg x 8
30kg x 5
40kg x 4
50kg x F...sat back at the bottom of the squat and didn't get up:( all I was focused on was how the twinge was from squatting on Tues. Anyway took a good 4 minute break and went again..
50kg x 3 ...and the last one was pretty damn ugly I reckon but at least I didn't bottle it again. Am really out of my comfort zone with these weights....

Reverse Lunges
6kg x 10 e/s
6kg x 10 e/s
6kg x 10 e/s

Good Mornings
20kg x 10 ...was going too low on these
25kg x 10
27.5kg x 10

Band Pulldowns
3 x 15

Followed by some stretching:)

cmyk

Red Cortina wrote: »

Am really out of my comfort zone with these weights....

That's exactly the idea!

Why were you doing 3X50kg when 50kg is your 1RM? Edge that 3RM up slowly...jumping ahead too much is going to lead to sacrificing form > injury.

Red Cortina

cmyk wrote: »

That's exactly the idea!

Why were you doing 3X50kg when 50kg is your 1RM? Edge that 3RM up slowly...jumping ahead too much is going to lead to sacrificing form > injury.

I should have gone for something like 47.5kg???
Feeling pretty stupid now!!

cmyk

Yep...or even 45kg. 50kg was your 1RM on Tuesday, you can't push it for 3 on Thursday...maybe I should have explained that bit better.

Red Cortina

cmyk wrote: »

Yep...or even 45kg. 50kg was your 1RM on Tuesday, you can't push it for 3 on Thursday...maybe I should have explained that bit better.

No...now that you say it it does ring a bell...will chat to you on sat to confirm the weights I should be aiming for...

Red Cortina

Saturday 22Oct11 - Kettlebell Class

Warm Up

Workset 1
10 mins of arm bars and windmills with an 8kg KB

Workset 2
475 x 8kg single hand KB swings in 15 mins.....killer:pac:

Followed by some stretching

Red Cortina

Tuesday 25Oct11 - Week 1, Day 2 - DE Upper Body

Warm Up - 2 rounds
Shoulder circles
Band dislocates
Halos
Scap pushups
Vertical band pullaparts
Scap inverted ros

Bench Press
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
15kg x 3
These were supposed to be fast/explosive and the first rep of each set was. But the 3rd and even sometimes the 2nd reps were not as fast or explosive as the 1st rep and the form was not exactly fantastic for the last set:o

Push Press
15kg x 5
15kg x 5
15kg x 5

Lat Pulldown
22.2kg x 10
27.5kg x 10
27.5kg x 10

Hammer Curls
6kg x 15
6kg x 15
6kg x 15

Red Cortina

Wednesday 26 Oct 11 - Kettlebell Class

Warm Up - 2 rounds
Bar Dislocates
Bird Dogs
Scap Push-Ups
Squat Openers
Halos
Ankle Mobility
Frog Stretch
Thoraic Mobility

Workset 1 - 3 sets
TRX Push-Up Ladder
1, 2, 3, 4, 5

Workset 2 - 4 sets
6 x 20kg SLDL e/s

Workset 3
140 x 16kg KB Swings in 5m 05s

Followed up with some stretching

Red Cortina

Thursday 27 Oct 11 - Week 1, Day 3 - DE Lower Body

Warm Up - 2 rounds
Bird Dogs
Fire Hydrants
Squats
Cradle Walks
Reverse Lunge
Aeroplanes

Box Squats
These didn't happen. The twinge I picked up last week has turned into a definite pain:(

Leg Curls (instead of the DE Box Squats)
27 x 12
32 x 12
32 x 12

Step Ups

BW x 10 e/s
BW x 10 e/s
2kg x 10 e/s

SL DLs
20kg x 10 e/s
20kg x 10 e/s
20kg x 10 e/s

Side Planks
60secs on/30 secs rest x 3

Followed by some stretching

Red Cortina

Saturday 29 Oct 11 - Kettlebell Class

Warm Up - 2 rounds
Halos
Glute Bridges
Face Pulls
Side Lunges
X-Band Walks
Int/Ext Shoulder Rotations

Skillz - 3 sets
4 x 8kg TGUs
4 x 8kg Arm Bars

Workset 1 - 5 sets w/20secs rest between rounds
20 x 12kg KB Single Hand Swings

Workset 2 - 5 sets w/25secs rest between rounds
30 x 16kg KB DH Swings

Workset 3
83 x 12kg KB DH Swings in 2mins

Followed up with some stretching

Red Cortina

Tuesday 01Nov11 - Week 1, Day 4 - ME Upper Body

Warm Up - 2 rounds
Shoulder circles
Band dislocates
Halos
Scap pushups
Vertical band pullaparts
Scap inverted rows

Bench Press
15kg x 6
17.5kg x 4
20kg x 3
22.5kg x 3.....last rep was hard-ish

BB Rows
22.5kg x 10
20kg x 10
20kg x 10

Tricep Plate Extensions w/10kg plate
3 x 10

Delt Flyes
1kg x 10
2kg x 10
2kg x 10

Red Cortina

Wednesday 02 Nov 11 - Kettlebell Class

Warm Up - 2 rounds
Halos
Glute Bridges
Face Pulls
Side Lunges
X-Band Walks
Seated Wall Slides

Workset 1 - 4 rounds
Grey Band Chin-Ups
1, 2, 3

Workset 2 - 1 round per minute for 10 mins
6 x 14kg LH KB Swings
6 x 14kg RH KB Swings
Moved up to a 16kg KB after about 4 rounds

Workset 3 - 10 sets
10 x 8kg LH Snatches
10 x 8kg RH Snatches

Followed up with some stretching

Top of right leg is still niggling and my left shoulder started twinging today after lunch:(

Red Cortina

Friday 04 Nov 11 - Week 2, Day 1 - ME Lower Body

Warm Up - 2 rounds
Bird Dogs
Fire Hydrants
Squats
Cradle Walks
Reverse Lunge
Aeroplanes

Deadlifts (subbed for the Box Squats due to the niggle at the top of my leg)
30kg x 8
40kg x 8
50kg x 5
60kg x 3
65kg x 3...very do-able

Reverse Lunges
Even though I did reverse lunges during my warm-up, these were not a go-er due to the leg niggle:(

Good Mornings
27.5kg x 10
30kg x 10
32.5kg x 10

Band Pulldowns
3 x 15

Followed by some stretching

Red Cortina

Saturday 05 Nov 11 - Kettlebell Class

Warm Up - 2 rounds
Halos
Glute Bridges
Vertical Band Pull-aparts
Side Lunges
X-Band Walks
Seated Wall Slides

Workset - 5(?) rounds
25 x 14kg KB DH Swings
40kg Sled Drags
20kg Farmers Walks

Followed up with some stretching

Red Cortina

Sunday 06 Nov 11 - Week 2, Day 2 - DE Upper Body

Warm Up - 3 rounds
Shoulder circles
Band dislocates
Halos
Scap pushups
Vertical band pullaparts
Scap inverted ros

Bench Press
16.2kg x 3
16.2kg x 3
16.2kg x 3
16.2kg x 3
16.2kg x 3
16.2kg x 3
16.2kg x 3
16.2kg x 3
16.2kg x 3
16.2kg x 3

Push Press
15kg x 5
15kg x 5
15kg x 5

Lat Pulldown
27.5kg x 10
27.5kg x 10
27.5kg x 10

Hammer Curls
4.6kg x 15
6kg x 15
6kg x 15

Then some stretching

Crosstrainer
~100cals in 10mins

Then...

Modified Strongman Class
Warm Up
Farmers Walks - 4 rounds with 25kg DBs
Sled Drags/Pull - 4 rounds with 50kg on sled
Overhead Press - 4 rounds with 20kg Bar

My hands are in bits now