Kettelbells and Body weight workout!

KB and bodyweight workout

This was my 1st day back rocking with the Kb after many months of other kinds of training. I spent all weekend thinking about this workout and how it would feel, would it kill me, would i be sore for days, would it feel heavy as hell at 1st LOL. Here is the run down on my workout and how it took place:

1st couplet: KB swings (65lb.s)
Ring Push ups(feet up on bench) 10 rds. 15 secs of work/15 sec. of rest
this was tough and those swings started getting to me after about the 5th round or so. I had to will my way through. The push up was a breeze cause I'm pretty much always good at bodyweight things.

2nd couplet: KB Front squat
Ring rows ( feet on bench) same fashion 15 sec. of work/15 sec of rest for 10rds.
This workout had my heart rate going for sure. And i loved it! After all of those weeks doing that other program it felt good to be doing some different kind of training.

Last workout of the Squat and Milk Program

Last workout with the Squats and Milk program

Last Friday was my last go round with this certain program. It was surely very tough and I also loved how simple this program was. It pushed me hard. I left the gym many of days feeling light headed and breathing hard long after i've left the gym. But of course nothing last forever and i felt it was time to move on to another phase of training. I think i may have put on 6 to 7 lbs. soild with this program and it's one i'll advise to any one looking to pack on a few good pounds. i also ended up squatting way heavier then i ever thought for 20 reps!

1 set of squats for 20 reps. My all time high was 310lbs. I know for a fact i could've reached and push for more weight but my lower back was giving me the blues more and more so i didn't want to chance it. Followed by 1 set of dumbbell pull overs for 20 reps

2 set of Muscle ups averaged about 8 reps felt pretty easy for the 1st time in months to be honest. I think i can go 13 or more again now like i did about this time last year

2 set of Dumbbell chest press with 85lbs. dumbbells. Once again i know i coud've used the 110 but i rarely had anybody in the gym to spot me or hand them to me so i had to use what i could

2 sets of barbell rows. I got up to about 175lbs. for 8 reps

2 sets of barbell push press. I felt good and went up to about 180lbs. or so friday. for atleast 4 reps. 1st time doing that in many months.

Like i said very simple program but very taxing trust me!!!!!! give it a go anytime you want change

Chest and Back together like oreos!!

Chest and Back training!

This is some heavy weight pounding we did last monday to start the week off right

Incline dumbbell press 3 sets of 8 ( went up to like 95lbs.)
super set with chin up max reps

Flat bench press with Dumbbells 3 sets of about 7-8 reps with 110lbs. dumbbells!!!
super set with machine rows 3 sets of 15 I used about 185lb.s TOUGH!

Ez- bar curls used 35lbs. for 8 reps
super set with ez bar overextension for triceps for 8 reps 3 sets. DONE!!!!!

Leg like TREES

Legs like Tree Trunks!!

Hit those legs in a hard way last Tuesday!!!!!!! this workout left me totally sore for the rest of the week! Here's the insiders look

Dumbbell Squats 6 sets of 7 Using two 110lbs. dumbbells!!! went with this move to not have a barebell on my back to give the spine some down time to recover from what i've been doing

Next was smith maching step back with front leg up on a box! did 3 of 8 per leg . This totally sucked which is why i know this is something i need to be doing more often LOL

next was barbell stiff leg dead-lifts with about 185lbs. 3 sets of 12 or so!!! very tough sets. I think this is what kicked my butt all week!

Last was Hamstring curls on machine 3 sets of 15
superset with machine calf raises 3 sets of atleast 20 plus....calfs killed me for days. felt like pins

Shoulders to hold the world on

Shoulders to hold the world on!

This is a shoulder workout I went through last week. It was a rough one but I loved it. Shoulders have always been one of my favorite body parts to work on. Here we go:

Seated machine shoulder press I went 3 sets of 13-15 reps Pumping lots of blood to that area

next was dumbbell front raises in a drop set fashion. Going from 30lbs. DB's and working down to 20's. As many reps as i could on every weight that i used and i droped down in a 5lbs. fashion!!!!!!!!! 3 sets of that maddness

after that we did Seated dumbbel side raises to keep the focus on the middle delts 3 sets of 15

Finisher was Shurgs with trap bar set up. I think we got up to about 260lbs. plus and we did 3 sets of no less then 12 or so..BEASTING!!!!!!

Back on my program

So I got back to my Squats and Milk Program on last Wenesday. Once again adding 5lbs. to every lift every workout! Here it is:

Box squat 1 set of 20 300lbs.

Followed by dumbbell pullovers 1 set of 20 with 35lbs.

Dumbbell bench press 2 sets 10 100lbs.

chin-ups 2 sets max reps 1st.25 reps 2nd. 17

Bent over barbell rows 2 sets of 10 135lbs.

Standing Barbbell shoulder Press 2 sets of 8 105lbs.

Dumbbell curls 2 sets of 16 use the 50lbs.

finished with some leg raises on the dip bars

Last Monday's workout

Monday's Maddness

Here's a inside take on my workout last Monday with a partner of mine. Now if you've been following my post you would know that i've been doing the Squats and Milk program for about 2 and half weeks now basically. On this day we did a different workout just because the guy i was lifting with wasn't use to a program of that nature. It was SUPPOSE to be a back workout but as you can see this guy just had to find a way to get some chest work in there some how so when you see it pop it that's where it came from and NOT ME LOL!

Deadlifts 4 sets of 5! ( I ended up lifting 405lb.s for 5 resps which is a PR for me) wonder what i can single now????

next was a pull down machine 3 sets of 13-15 reps ( making sure to get the full strecth in every rep) Super set that with some body weight dips since i didn't want to bench press with him

After that was HEAVY Dumbbell rows 3 sets of 10 with 100lbs. plus!
Superset with Incline Dumbbell press 3 sets of 12 with 75lbs.