Well every time I log my training it feels like I am saying “just getting back into it because of an injury”. So frustrating. My back has been messed up for months which I am in denial about….so I keep going in and trying to squat or deadlift and fucking up my back again and then I’m out for a week. Again. I need to stop that shit. But I’m so tired of not really training. grrr. Last night I was even being conservative and still couldn’t finish my workout. grrr.
Continue reading Training Log – 11-04-13
Tag Archives: weights
First Home Conditioning Workout in Los Angeles
Well…I filmed my first conditioning workout since being in L.A. It looks a little rough because I did rack pulls 2 days prior and my back was absolutely destroyed. I did 2 sets of each circuit, which took about 15 minutes. I would add another set of each circuit for a full session. Don’t forget to warm up on your own. And you can finish the session with your own abs/core/stretching exercises.
Here’s what I did:
Goblet Squat – if you don’t have a dumbbell you can use a kettlebell, plate, or even a medicine ball Kettlebell Deadlift Burpee – You can use a set of dumbbells if you don’t have 2 KB’s. Or if you have just one KB you can set it in the centre, do your burpee, placing your hands on the ground instead of holding on the KB, and pick the KB up with 2 hands in the centre. BW Slider Lunge – You can add weight if you want to, just remember those sliders are very slippery so you have to have the strength to pull yoursel back up, don’t go too low too fast Hop in Squat out – Touched the palms of my hands to the ground on each rep Step Behind Lunge with Overhead Press Pushup with Plank Rotation – Use just bodyweight if you can’t control that weight as you rotate. Little baby weights fully approved on this one. Platechoppers – I used a DB end to end, but you can use a kettlebell, plate or even a medicine ball for this. Make sure heels stay on the ground and you’re pushing those hips back Slider Jackknife – Keep your shoulder girdle tight and steady with minimal movement.
Home Stair Workout
Always warm up by doing some cardio and mobility drills first.
Now you can start your workout. Set your timer for 40 sec. In between each timed strength movement, you’re going to run your stairs times. There is not rest until you’ve completed the whole circuit….so do your best to catch your breath and keep going. Remember never to sacrifice form for reps.
Run stairs 6 x
Feet elevated on a stair – pushup, 40s
Run stairs 6x
Bent over Row – maintain a flat back and rest your lower back if you need to, 40s
Run stairs 6x
Squat & Press, 40s
Run stairs 6x
Med ball around the world, 40s – if you don’t have a med ball you can hold a dumbbell end to end
Run stairs 6x
DB or Kettlebell Swing, 40s
Run stairs 6x
With dumbbells in hand, Walk up the stairs two at a time like you were doing a high knee step up. Single stairs walk down.
Runs stairs 6x
Rest for water and repeat 2-3 more times. Don’t forget to stretch.
Some notes: Safety is always first, so make sure you have shoes on, be careful coming down the stairs, take them one at a time. If you don’t have dumbbells you can use kettlebells, (or go buy some :p ), You can use a med ball to add weight to the stairs. Your pushups can be done on an incline if decline is too hard, or flat on the ground on your knees. The stairs are based on about 12 stairs. If you have more than that, you can decrease from 6 to 4x, if you have less, you can increase to 8-10x up.