Training Log 12th Oct - 2009

Single hand Db row

40Kg - 8

42Kg - 8

44Kg - 8

44Kg - 1

Single Hand Db Floor Press

25Kg - 8

25Kg - 6

25Kg - 4

25Kg - 5

25Kg - 2

Single-leg deadlift with a DB held on the opposite side.

15Kg - 3 X 8 Each Side

DB Wind Mill

15KG - 3 X 5

Neck harness

15KG - 1X35

Wrist Roller

5Kg - 3 X 3

Partial Turkish Getup

5 Reps each side, 10 KG

How Do i feel

Strong :)

Training Log 10th Oct - 2009

Single hand Db row

35Kg - 8

40Kg - 8

42Kg - 8

42Kg - 1

Single Hand Db Floor Press

25Kg - 8

25Kg - 6

25Kg - 5

25Kg - 3

25Kg - 3

Single-leg deadlift with a DB held on the opposite side.

17Kg - 3 X 8 Each Side

DB Wind Mill

17KG - 3 X 5

Neck harness

17.5KG - 1X20

Wrist Roller

5Kg - 3 X 3

Partial Turkish Getup

5 Reps each side, 10 KG

How Do i feel

Windmill form was week. Single leg RDL were wobbly

Training Log 8th Oct - 2009

Single hand Db row

35Kg - 8

40Kg - 8

42Kg - 5

42Kg - 4

Single Hand Db Floor Press

24Kg - 8

25Kg - 6

25Kg - 4

25Kg - 4

25Kg - 3

Single-leg deadlift with a DB held on the opposite side.

15Kg - 3 X 8 Each Side

DB Wind Mill

15KG - 3 X 5

Neck harness

15KG - 1X30

Training Log 2nd Oct - 2009

Had Missed 1st Oct session but made up for it on 2nd October morning which was a holiday here, did Mobility work and clubbell work in morning and strength training in evening...

Single hand Db row

35Kg - 8

37Kg - 8

40Kg - 6

40Kg - 3

Single Hand Db Floor Press

22Kg - 8

24Kg - 6

24Kg - 4

24Kg - 4

24Kg - 3

Single-leg deadlift with a DB held on the opposite side.

12Kg - 3 X 8 Each Side

DB Wind Mill

12KG - 3 X 5

Tukish Getup.

7Kg - 3 Each side

Neck harness

12.5KG - 1X30

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..

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.

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

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