Back & Biceps

Warm up
RKC plank
Superman
Overhand Grip Neg pull up

BB Pendlay Row
45x15 warm up
50x12 warm up
55x10
4x60 x 8 /4x20 knee hugs abs

One Arm DB Row (short rest- only switching sides)
15lbs x15@each - light
20lbs x 12@each - moderate
4x25lbs x10@each - last set hard to get full ROM on right side

Wide Lat Pulldown
2x40lbs x 10 - moderate
2x42.5lbs x 8 - good weight

Close Grip pull up practice - losing it! Gotta practice more often :(

DB Concentration Curls (short rest) - arms rested on an incline bench
7.5lbs x 15
7.5lbs x 12- focused on ROM
7.5lbs x 12

DB Hammer Curl
3x7.5lbs x12

Back & Biceps

BB Pendlay Row
45lbsx 12
3x50lbsx8- felt heavy & focused on getting full ROM

Bent Over Row w the Machine (wide grip)
2x10lbsx10 - focused pulling from lats
10lbsx8- hard last2

One Arm DB Row
3x20lbsx10@each

Band Assisted Pull Up (ovhand grip) w thin dk blue band- resting 1 min
5reps- 4- 4

Alt DB Biceps Curls
10lbsx12
10lbsx10
10lbsx10

DB Hammer Curl
10lbsx10- hard last 2 reps
10lbsx10
10lbsx 8

Back & Light Glutes

BB Pendlay Row
45lbs x 15 x4 focused pulling from lats

Active rest: Ab Splitter 10x3

One Arm DB Row
20lbs x 15 x 3 @each side - focused pulling from lats/back- rest only switching sides

Butt Blaster
20lbs x 15x 3 @each - adjusted positioning- rested lower abs on pad - got better butt burn!

Assisted Pull Up (w med band)
8-6-6

Hyper Extensions
15x3

Back and Light Glutes

Warm up:
Rhomboids Exercise 2.5lbs x 20 @each arm
Shoulder Rotator on Knee 2.5 lbs x 10 @each arm - I'm loving this! It warms up my shoulder rotator by the end of 2 reps. The slower I did, the better. Mike R is good!

EZ Curl Bar Bent Over Row
45lbs x 15
65 lbs x 15 - I goofed up. I supposed to do 55lbs for another warm up set.
65 lbs x 12
65 lbs x 12

Butt Blaster
30 lbs x 15 @each
30 lbs x 20 @each
30 lbs x 20 @each

One Arm DB Bent Over Row
30lbs x 10 @each arm - for some reason I felt I could row a lot better on my left side
30 lbs x 12 @each arm - good set
30 lbs x 12 @each arm - right side struggled last 2 reps

Standing Cable Hip Abduction
3 x 15 lbs x 20 @each

Assisted Pull Up (overhand grip)
10 reps - with medium blue bland - felt too easy on first 8 reps
5 reps - with thin dark navy band - tough 5 reps
5 reps - tough

Assisted Pull Up (underhand grip)
6 reps - with thin dark navy band - first 5 were easy but last one was quite struggling
4 1/2 reps - got tired
4 1/2 reps - got tired

Upper Body (Back & Shoulders) Workout and Chin Up Progression Update

Warm Up (Core):
3 Rounds:
1 minute forward RKC plank hold
1 minute side plank hold (each side)

Rest about 30 sec in between exercise

3 sets of 10 reps stability ball roll out

Upper Body (Back & Shoulders) Workout:
10 sets of 1 rep chin ups (unassisted)
5 sets of 10 reps BB bent over rows (45 lbs.)
5 sets of 10 reps one arm bent over rows (25 lbs. plate) - each side
5 sets of 10 reps mini BB shoulder press (30 lbs.)

Rest 30 sec in between sets - 1 minute in between exercises

HIIT: 1 minute easy pace/ 30 sec high resistance pace 12 rounds on the spin bike.

I'M SO HAPPY I could do at least 1 unassisted chin ups!! It's not from a dead hang yet, but hey..it's progress! Before I needed to push off from my foot but this time not at all!

Sunday LBKC Kettlebell Workout

My upper back was a bit tight this morning, probably due to the toes to bar thing that I did yesterday.

I am so glad that today's workout was more on upper body focus. Perfection!

3 Rounds:

• 5x Windmill R/L
• 10x One Arm KB Swing R/L
• 10x One Arm Press R/L
• 10x One Arm Cleans R/L
• 10x Racked Backward Lunge Pulse R/L
• 10x One Arm Bent Over Rows R/L
• 1x Turkish Get Up R/L
• 10x One Arm KB Thrusters R/L

The Challenge here is not to put the bell down until the end of the circuit. With the exception of changing weights for Windmill and Turkish Get Up, we had to keep holding on the bells moving from one exercise to another.

Ok, for windmill, I could only do with 12lbs if I had to do 5 reps on each side. I started off with 15lbs and I knew it was a bad move, especially for my left side, which is not quite flexible as my right one. Plus my weak left arm!

Turkish Get Up I used 15lbs.

For the rest, I stick with 18lbs KB.

Then we did 4 sets of Pull Ups.
I did 10 reps for first 2 sets using the green band (60 lbs off bodyweight). Felt super easy.

So the last 2 sets, I changed to the red skinny band (about 50lbs off bodyweight?) and did chin ups. Did 3-4 reps each set.

Omg, I'm so happy that my pull up is getting better! That means my upper body starts to get stronger! I almost thought the green band wasn't the right one since it felt super easy!

Then I polished off the day with another HIIT Rowing - 1 minute rest/ 30 sec max effort for 8 Rounds. Totally wiped out! Not to mention my upper back was tight!

LBKC 2012 New Year's Eve Kettlebell Workout

Last workout of the year 2012, so it gotta be bad and I planned to be a bad ass and pushed myself to my limit!

Good thing I got permission to work from home so I could sneak out in the morning to the class and nobody would notice anyway..haha. Fair enough, when I came back, nobody called me asking where I was. Besides most people started off late. Very few of them are super early birds like me!

Ok on to the workout!

#1 KB Jerk practice
10 reps each hand (12lbs KB)

#2 15 min AMRAP:

• 1 rep each side Turkish Get Up + Windmill Combo (12lbs KB)
• 10 rep each side double KB cleans (2x12lbs KB)
• 8 reps each side Romanian Deadlift with 2 KB (2x25lbs KB)
• 8 reps Pull ups (assisted with thick band - 75% off bodyweight)

Completed 4 rounds + 1 set Turkish Get Up + Windmill combo

#3 Abs
10 sets of:
Jack Knives + Russian twists combo (with 12lbs KB)

#4 Sled Push!
I did 4 laps of 275lbs sled push!! (1 minute rest after 1 lap)

1 lap = 20 yards.

275lbs! That's 2 3/4 of my bodyweight! If I had more time, I didn't mind to do at least 300lbs. Maybe it's not a good idea, I might break my legs...haha!