Training Journal for General Fitness

B

ballast

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Since a few other people have started journals, I thought I would join the club.Here is the past few days:


Saturday 3/19

burpee intervals 6 sets of 12 reps (30-second rest intervals)
heavy bag 4 2-minute rounds (30-second rest intervals)


Monday 3/21

glute/ham raises 2 ladders of 2,4,6 reps
reverse hypers 1 ladder of 2,4,6 reps (10-sec static contractions on each) 1 ladder of 5,10,15,20,25,30 reps
kettlebell snatches 2 sets of 12 reps (each arm)
chin-ups 2 ladders of 2,4,6,8 reps
ring dips 2 ladders of 2,4,6,8, reps

*30-second rest intervals for all exercises.
 
Wednesday 3/23

I need to start focusing more on my posterior chain, so I'm re-arranging my routine for awhile.

reverse hypers 1 pyramid of 10,20,30,20,10 reps
glute/ham raises 2 ladders of 2,4,6 reps
two-arm kettlebell swings 1 pyramid of 5,10,15,20,15,10,5 reps
standing good mornings 3 sets of 8 reps

*30-second rest intervals for all exercises

static core circuit x 1:
side planks
superdogs
planks
supermans

*30 seconds at each position

I may do some sledgehammer training with the #16 if it warms up a bit outside later.
 
i read both workouts and only understood 3 exercises lol... im not good with names. but i don't see any common exercises like squats & stuff?? are u just not there yet?
 
I seldom do much weight work outside of kettlebell exercises and overhead squats with an olympic bar.Most of my training is bodyweight based as my primary goals are to build strength-endurance and improve anaerobic power.

The only other form of squatting I do aside from overheads are pistols (aka single leg squats without support) and if I want to go heavy, I hold a kettlebell or dumbell at my chest.

I did heavy weight lifting for around 12 years collectively and while it served me well, I see little need for it now.If I do want to focus on just strength, I implement short periods of heavy sandbag and keg lifting into my routines.This works best for me and I like the more unorthodox methods of training as opposed to the conventional approach.
 
that's really interesting... do you see as good results with body weight exercises and lifting exercises as you did with weight training?? or are the results a more lean toned look? just curious, i don't mean to take over your workout thread with dumb questions..
 
mreik-You aren't asking dumb questions.When I focused primarily on freeweights, I didn't notice much cosmetic gains but my strength levels went up a great deal.With bodyweight exercises, especially the pull-ups, push-ups and dips performed on the gymnastic rings, my upper body has really started putting on mass.Look at the physiques of gymnasts and you'll see that they carry quite a bit of mass on their upper bodies.I think their emphasis on using their bodyweight causes this to a large extent.

Burpees have the same effect on my thighs.This is fine for now as my goals are just general fitness but if I ever become interested in boxing again, I am going to have a hell of a time getting back down to the division I want to compete at (178ibs).I'm now almost 190 pounds and my bodyfat is around 10%.If I need to drop around 12 pounds, some of it is going to be muscle.

I also notice that a lot of the odd object work such as sandbag and keg lifting and heavy sledgehammer training seem to give the body a more "rugged" look, especially the back and forearms.
 
Fantastic training, Ballast! It reminds me of what Dan John prescribes (a fantastic Highland games competitor). Keep up the grueling hard work. :)
 
evolution-Thanks bro.I appreciate the support.And I agree about Dan John.He has some excellent programs and a very interesting newsletter.Good stuff.
 
Been finishing up finals so not much training lately.


Saturday 3/26

GPP lunges 3 rounds of 2 minutes on/1 minute off

reverse hypers 1 pyramid of 10,20,30,20,10 reps

wall ball 3 sets of 30 reps
-alternated with-
rope climb 6 ascents/13 foot rope

two-arm kettlebell swings 1 ladder of 5,10,15,20 reps and 1 pyramid of 5,10,15,10,5 reps

static core circuit x 1
 
Tuesday 3/29

Still getting over the flu.



GPP lunges 2 2-minute rounds (1-minute rest intervals)
reverse hypers 1 pyramid of 10,20,30,20,10 reps

overhead squats 2 sets of 10 reps*

two-arm kettlebell swings 2 pyramids of 5,10,15 reps*

single-arm kettlebell snatches 5 sets of 5 reps (each arm)*


static core circuit


*30-second rest intervals
 
Wednesday 3/30

Grease the groove sessions and some boxing

9am-
chin-ups 1 ladder of 2,4,6,8 reps
ring dips 1 ladder of 2,4,6,8 reps

1pm-
chin-ups 1 pyramid of 2,4,6,8,6,4,2 reps
ring dips 1 pyramid of 2,4,6,8,6,4,2 reps

5pm-
shadow boxing 4 3-minute rounds (1-min rest intervals)
static core circuit x 2
 
Thursday 3/31

shadow boxing 5 3-minute rounds (1-minute rest intervals)
burpees 5 sets of 12 reps (30-second rest intervals)
static core circuit; side planks, superdogs, planks, supermans 1 pyramid of 15, 30, 45 seconds at each position



I can't believe how quickly my conditioning has deteriorated over the winter.My heart was beating like a drum after the 5th set of burpees so I stopped there.Very poor.
 
Just got back from Kentucky yesterday.Got to work out at a nice gym on the 18th floor of a hotel which had a 360-degree view of the city and the Ohio River.Nice place.

Saturday 4/1

medicine ball chest pass (rebounder) 10 sets of 15 reps (15-second rest intervals)
burpees 20 reps
dumbell overhead squats 5 sets of 10 reps (30-second rest intervals)
single-arm dumbell snatches 4 sets of 5 reps (30-second rest intervals)

static core circuit



Monday 4/3

reverse hypers 10,20,30,20,10 reps (30-second rest intervals)

two-arm kettlebell swings 3 sets of 20 reps (rest 30 seconds)
-alternated with-
burpees 3 sets of 10 reps (rest 90 seconds)

single-arm kettlebell snatches 1 set of 12 reps (each arm) -90 seconds rest; 3 sets of 6 reps (each arm) -45 second rest intervals

static core circuit
 
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