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Old 05-20-2019, 07:36 PM
44 Flattop 44 Flattop is offline
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I'm no threat to your monster dips, Belnik!

You keep keepin' on, I'll keep watchin'!
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Old 05-20-2019, 09:21 PM
Belnik Belnik is offline
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KB Swings
2 hand (24kg) 3x25
2 hand (32kg) 2x10
1 hand (24kg) 2x10
1 hand (32kg) 2x5
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Old 05-21-2019, 08:09 PM
Belnik Belnik is offline
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Warm up:
SQ-Hindu PU- Hip thrust-Crunch 2x15

Dips (Trying to catch Flattop on these...I'm very rusty)
x1
x5
(24kg) x5
(32 kg) x5
(56kg) x1-1-1 (cluster set)

(wanted more for dips but was running out of time, and wanted more than just dips...)

Seated round back lift
(45) x15-10-10
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Old 05-22-2019, 06:45 PM
Belnik Belnik is offline
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Burpees 5x15

This was a planned light day.
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Old 05-27-2019, 08:59 AM
Belnik Belnik is offline
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After the last light day I took a day off as I needed to do some heavy lifting and carrying of stuff at work...it was a lot and I ended up with a pulled side on my back...fun, fun. So I have been taking it easy over the weekend. I just tried some KB work from something I saw last night on Youtube...I did a very simple version and it about killed me!

Warm up on step and shoulder rehab work to start.

(24kg KB) (all one hand movements, left and right)
KB push up (one hand on bell one on floor) x5
bent over row x5
DL x5
clean x5 (left arm hated it!)
press x5

Snatch x5
goblet Sq-lunge x2 (wasn't sure on exactly how I'd do it, did 2 squats and a lunge w/each side as 1 rep)
alternate swings x5
swing/squat x5

2 hand swing x6-5-4-3-2-1
Burpees x1-2-3-4-5-6

There are a few of these I will mod or drop in favor of something else, but overall I loved it.
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Old 05-29-2019, 05:05 PM
Belnik Belnik is offline
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2 hand KB swings (24kg) x30-25 ...ran out of time.

In the afternoon...

KB PU x5-5-5

Bent over row 5-5-5

DL 5-5-5

SN 5-5-5

Press 5-5-5

Gripper 3x15

Dips
x5-5
(70) x5-6-7

Pipe lift (25) x3-4

Barbell curl (85)
x5-10
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Old 05-30-2019, 05:09 AM
Belnik Belnik is offline
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Up 1/2 an hour earlier today, finished with a quick workout before I usually start one.

Warm up with step ups.

(24kg) KB 2 hand swing
x8-7-6-5-4-3-2-1

Burpees
x1-2-3-4-5-6-7-8
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Old 06-04-2019, 07:50 PM
Belnik Belnik is offline
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6/2/19
(Back to a gym)

1 mile run at 6.5 mph (starting easy here)

Dips x20-20

Pullups x10-8

hanging leg lifts x15-10

500 meter row time 3:13 (first 45 sec to a minute is a good pace, then run out of gas)

6/4/19

1 mile, 6.5 mph

Dips x30-20-15

Pullups x10-8-6

leg lifts x16-10-10

Rower, 500 m. 3:04

Today was tough as it was before work, wasn't sure on the time I needed, it was an early and long day...but workout felt good.
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Old 06-05-2019, 08:07 PM
Belnik Belnik is offline
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Home workout.

2 Hand KB swing (24kg)
x20-11-20

Gripper x5-10-10

SQ x10-10-10
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Old 06-06-2019, 06:02 AM
Belnik Belnik is offline
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Home.

Warm up
SQ-PU-LL-HT x10

(24kg) KB. 2 hand swing-goblet Sq- press-row- PU x5-7-10

(25) pipe lift x3 singles each side

Gripper x5-10-10
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Old 06-07-2019, 10:45 AM
Belnik Belnik is offline
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Gym

Tread mill work, mixed it up some. run for 2 min - walk for 1, 30 min total with warm up and cool down

PU-pullup-Dip-leg lift circuit
x5-7-9

Hyper ext 4x15

Rower 500 M/ 2:32...not sure how that happen compared to the last times.

Leg press
(135)3x7

Calf work same setup, x20-11-10

( I figured I'd start with 135 and maybe go up to 225 with small jumps...but wow, I could feel how weak my leg and knee are and thought it best to stay real light for now, hopefully some strength comes back at a good pace.)
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Old 06-07-2019, 09:30 PM
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Stay with it and the strength will come back real fast!
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Old 06-09-2019, 08:42 AM
Belnik Belnik is offline
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Gym

Treadmill run, 1 mile @ 7.0 mph

PU x7-10-20-10
Pullup x7-10-6-4
Dip x7-10-10-10
Leg lift x7-10-8-8

Hack Sq machine ( plate loading type)
Not sure on how the knee would like it, I first tested without weight...felt fine but figured I'd stick with no weight. 5x5

Leg ext machine
(25) x10-7-5-6-5 (going light on all leg stuff for a while...)

Pullups x7
Dips x25
Leg lift x10

Hyper Ext x15-10
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Old 06-11-2019, 06:47 PM
Belnik Belnik is offline
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Gym

Treadmill. 1.5 miles @ 6.6 mph

PU x10-10
Pullup x10-8
Dip x10-11
Leg lift x10-10

This in early morning, I thought I was running out of time and did everything with almost no rest at all...could have done more in hind sight.
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Old 06-14-2019, 10:34 AM
Belnik Belnik is offline
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Gym

Treadmill. 1.6 mile @ 6.6 mph

Dips x25-23

hanging leg lifts x15-15

Chin ups (I'm normally a pullup guy but the biceps need some attention)
x8-7-6-5

Treadmill 2/1 -2/1 (meaning run .20 of a mile and walk .10 and repeat. )
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Old 06-15-2019, 09:13 AM
Belnik Belnik is offline
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Gym

Treadmill 1 mile @ 7.0 mph

Trap bar DL (135) x10-15-15 (first time in years, I'm taking it slow)

Low cable face pull
(20) x15
(30) x15-15-15

Cable curl
(35) x15
(42) x15
(49) x8

Cable press down
(35) x15
(42) x15
(49) x8
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