Wednesday, September 30, 2009

Training Log 30th Sep - 2009

Single hand Db row
30KG - 8
35Kg - 8
37Kg - 8
37Kg - 1

Single Hand Db Floor Press
22Kg - 8
22Kg - 6
22Kg - 4
22Kg - 4
22Kg - 3

DB Wind Mill
12KG - 3 X 5

Single-leg deadlift with a DB held on the opposite side.
Bodyweight - 3 X 8 Each Side

Tukish Getup.
7Kg - 3 Each side

Neck harness
12.5KG - 1X30

How do I feel.
Lower back is still very stiff and Left Glutes giving me a bit od trouble..
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Tuesday, September 29, 2009

Training Log 29th Sep - 2009


Mobility Work:
Intu-flow Beginners routine.

Clubbel work:
10 mins circuit of cast, swipes and torch press.

How do I feel:
Clubbell work was very taxing on the grip and my form was very bad in last minute of the workout.
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Monday, September 28, 2009

Training Log 28th Sep - 2009

Single hand Db row
20Kg - 12
30KG - 8
35Kg - 8
37Kg - 5
37Kg - 4

Single Hand Db Floor Press
20Kg - 8
22Kg - 7
22Kg - 4
22Kg - 3
22Kg - 3

DB Wind Mill
10KG - 3 X 5

Single-leg deadlift with a DB held on the opposite side.
10Kg - 3 X 8 Each Side

Tukish Getup.
10Kg - 3 reps Each side

Finisher:
Farmer Walk with 30Kg DB in each hand

Neck harness
12.5KG - 1X25

How Do I feel.
Rows and DB press felt nice, the form for single leg Deadlift was off for first 2 sets but it improved in the 3rd set, first time doing Turkish getups still need to work on form
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The new Beginning

The nearby gym is still closed and next nearest gym is quite far so i have decided to workout from home, at present I do no have much space handy to keep a Power cage or even a barbell so I have got a pair of adjustable dumbbells and weight plates.

Aim:
1. Rehabilitate Lower back completely
2. Increase 1 arm DB pressing power and eventually hit 50% BW mark

I would be following a routine with following components,
1. Grease to Groove : Single hand over hand Press to be done is sets of 5
2. Strength Training : 3 Times a week for 45 mins.
3. Active Recovery Day : Joint Mobility + Clubbell work 15 mins
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