kettlebellkungfupanda Posted December 15, 2017 Report Share Posted December 15, 2017 First post! Woohoo. I'm always really bad about tracking my workouts. I follow programs, but keeping track of my reps over time is a weakness of mine (one of many ;)) 12-15-17 Afternoon workout 2 meals into the day Homegym Warm up: 90/90 breathing w/ balloon Leg lowers Yoga push up to spiderman Adductor Rockbacks Reaching plate squat Deadlift 3 x 2/fail @455 12, 12, 10 Romanian Deadlift 3 x 2/fail @315 12, 13, 11 Double kettlebell swings 4 x 12 2 x 32kgs 2KB Front squats 3 x 2/fail 2 x 32kgs 10, 10, 12 Stair calf raise 6 x 2/fail +12kgs 20, 20,20,18,18,18 Toes to bar 3 x 2/fail 10 min bike cool down 1 Quote Insta: @kettlebellkungfupanda youtube: BEstrong Trying to be Superman to 2 little girls "I got a fever, and the only cure is more kettlebell" Panda Feeding Log Link to comment
kettlebellkungfupanda Posted December 16, 2017 Author Report Share Posted December 16, 2017 2 in a row.... Warm up: 90/90 balloon breathing L side lying knee to knee Armbar series Halos DB Bench press 4 x 2/fail @90 10,12,11,10 Incline Flye 5 x 2/fail @40 10, 10, 10, 9 Incline Bench 4 x 2/fail @205 12, 12, 10, 10 + drop set High bar back squat 4 x 2/fail @ 295 10, 8, 8, 6 +drop set Abs Spin bike (new toy, had to use it) :20 standing high tension, :40 cruise x 5 Felt beat up from 4 days straight. Time to hit a refeed and finish the week strong tomorrow. Quote Insta: @kettlebellkungfupanda youtube: BEstrong Trying to be Superman to 2 little girls "I got a fever, and the only cure is more kettlebell" Panda Feeding Log Link to comment
Sloth the Enduring Posted December 16, 2017 Report Share Posted December 16, 2017 Following for KBs. Sent from my iPhone using Tapatalk 1 Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
kettlebellkungfupanda Posted December 19, 2017 Author Report Share Posted December 19, 2017 Took sunday off .... Luckily an hour break in clients this morning gave me time for easy conditioning 10 min TGU 1/1 up to 40kg 30 min; HR 70-80% 10 snatches each arm 28KG 1 min jump rope 60s SkiERG Farmer's Carry 44KG 60s bike 10 hanging leg raise 2k Row (7:30) 300 cal fasted... I'll take every free on I can get. High Volume back tomorrow. I WILL NOT MISS! 1 Quote Insta: @kettlebellkungfupanda youtube: BEstrong Trying to be Superman to 2 little girls "I got a fever, and the only cure is more kettlebell" Panda Feeding Log Link to comment
kettlebellkungfupanda Posted December 22, 2017 Author Report Share Posted December 22, 2017 I had a bad stretch of missing workouts and didn't get in any runs either. Sometimes you need to put more important things ahead of personal goals. Got back on schedule yesterday. 12.21.17 Back focused Warm up: 90/90 balloon breathing w/ plate reach Pullover Leg lowers Adductor Rock backs HK PVC series Chest Supported KB rows 4 x 2/fail 32kg x 2, 40kg x 2 12, 12, 10, 10 Bent over barbell rows 4 x 2/fail 230 12, 10, 10, 9 Wide grip pull ups 3 x 2/fail 8, 12, 10 DB lateral Raise 4 x 2/fail 22.5 13, 12, 12, 12 Block deadlift 2 x 2/fail 455 10, 14 10 min AMRAP: 8 reps each Straight arm pull down HK Chops Ab Wheel Awesome pump. Theres a big difference when you miss days training, but stay on the eating plan vs going completely off script. Quote Insta: @kettlebellkungfupanda youtube: BEstrong Trying to be Superman to 2 little girls "I got a fever, and the only cure is more kettlebell" Panda Feeding Log Link to comment
kettlebellkungfupanda Posted December 26, 2017 Author Report Share Posted December 26, 2017 Friday 12.22.17 Warm up: 90/90 balloon w/ plate reach Pullover Yoga Push up w/ spiderman Incline bench 5 x 1/fail 225 8, 10, 10, 9, 8 Incline flye 6x 1/fail 45 10, 10, 10, 10, 8 Close Grip Bench 5 x 1/fail 205 8, 12, 11, 10, skip Military Press 5 x 1/fail 165 9, 10, 9, 8, 8 Had to cut it short and skip the arms at the end. Just getting in a session during the holidays is a win. Quote Insta: @kettlebellkungfupanda youtube: BEstrong Trying to be Superman to 2 little girls "I got a fever, and the only cure is more kettlebell" Panda Feeding Log Link to comment
kettlebellkungfupanda Posted December 26, 2017 Author Report Share Posted December 26, 2017 12.23.17 Warm up 500m skiERG Wide grip pull ups 5 x 1/fail +8kg 10, 8, 8, 8, 7 Parallel grip pull ups 5 x 1/fail +8kg 8, 8, 8, 7, 7 One arm LM Row 5 x 1/fail 10 -> Upright Row 6 x 1/fail 115 12, 11, 10, 10, 10, 10 Superset: Chest supported reverse flye Straight arm pulldown Inverted row -12-15 reps each x 2 Followed by chipotle. YUM! Quote Insta: @kettlebellkungfupanda youtube: BEstrong Trying to be Superman to 2 little girls "I got a fever, and the only cure is more kettlebell" Panda Feeding Log Link to comment
kettlebellkungfupanda Posted December 26, 2017 Author Report Share Posted December 26, 2017 12.24.17 No time for a full workout, too much family stuff. 1/2 mile warm up jog 5 150m sprints; 125 HR recovery 10 min aerobic plyos 10 min cooldown jog Legs are still sore from the sprints 3 days later. I guess upping the sprints from 10s to 20s was all it took to wreck my quads, groin, and hamstrings. Quote Insta: @kettlebellkungfupanda youtube: BEstrong Trying to be Superman to 2 little girls "I got a fever, and the only cure is more kettlebell" Panda Feeding Log Link to comment
kettlebellkungfupanda Posted December 26, 2017 Author Report Share Posted December 26, 2017 12.25.17 Arm day Needed to do something since I ate like a total asshole all day Supinating curls 45 Skull crushers 105 superset 5 x 10 Pressdowns 32kg Reverse curls 65 superset 4 x 12 Close grip push up Concentration curls Forearm roll up superset 2 x 15-20 I was worried my schedule would go to crap this week, but being aware of my timing and getting things done allowed me to get in some kind of workouts. Ready to get back on the full schedule today and finish out this high volume week of training. Deload to start the new year then on to the next phase. Quote Insta: @kettlebellkungfupanda youtube: BEstrong Trying to be Superman to 2 little girls "I got a fever, and the only cure is more kettlebell" Panda Feeding Log Link to comment
kettlebellkungfupanda Posted January 1, 2018 Author Report Share Posted January 1, 2018 Fell off my tracking again.... Lower body, deload week: warm up: single leg hip thrusts supine alternating toe reach cat/cows t-spine rotations Deadlift 2 x 8 455 RDL 2 x 8 275 Hip thrusts 2 x 8 225 High bar back squat 2 x 8 225 Sled Drag 4L Calf Raises 2 x 20 Deadloads are always lame, but neccessary. It refreshes my body and also gets me pumped and ready to start the next phase. Looks like the weights drop a bit and the reps go way up. We'll see what happens Quote Insta: @kettlebellkungfupanda youtube: BEstrong Trying to be Superman to 2 little girls "I got a fever, and the only cure is more kettlebell" Panda Feeding Log Link to comment
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