Saturday, December 28, 2013

40 Kg One arm swings, 52 kg two hand swings.



Man it was cold in that garage this morning! Barely 32 degrees and it never really got much warmer, even after we did all our sets,lol! This was a  tough one even though I pulled out a slight PR with the 40 kg, doing 6 sets of 5/5 and 4 sets of 6/6 for 108 reps. Never have done 6's with the 40. It's these little pr's that add up to big ones, even though it doesn't seem like much at the time.

Left hip stopped bothering me and promptly switched over to the right hip. More whack a mole but it wasn't too bad. Nowhere near as bad as the left hip was earlier. Got a solid 45 minute stretchout this morning and that helped. Very pleased with my knee rom of late and it's still there, even early in the am.

One arm swings
16 kg x 5/5/5 x 3
20 kg x 5/5/5
24 kg x 5/5/5
28 kg x 5/5/5
32 kg x 5/5
40 kg x 5/5 x 6 sets
         x 6/6  x 4 sets (pr)
108 reps
9504 lbs!

My training partner Glenn hit a great pr today as well ,one arm swinging the beast for 120 reps in 10 sets of 6/6 no problem. It's amazing how far he's come, just unbelievable. But given his background not really so much to imagine. Tough man indeed.


Two hand swings
40 kg x 10
44 kg x 10
48 kg x 10
52 kg x 10
32 kg x 10

my lower back was talking a little so I started light and ramped up. Worked out perfectly and the 32  swings were the highest and easiest of all time. I like this method.

Barbell curl
45 x 8
55 x 6
65 x 5
55 x 8

Lying barbell ext
5 sets of 20-10 supersetted with close grip pushups to low bench

this worked great with the close grip and the shoulders didn't bark at all. great triceps/pec work without the shoulder stopping things.

great workout. Ruck walk tomorrow. can't wait

datsit.
Never Quit

No comments: