The Factory Floor

My Strength - Conditioning Log

feeds@yuku.com (Yehoshua Zohar) — Mon, 17 Aug 2009 00:11:43 GMT

Background:
Over the last few months I have completely changed my training goals and philosophy. For a long time I was primarily interested in getting strong and big (not in a bodybuilder way but in a powerlifter way). I made good progress but I became de -conditioned and, for the first time in my life, fat. Also, in the beginning of May I was burning out in my training so I needed a change regardless of specific goals.
I decided to prioritize conditioning...

Well, then...

feeds@yuku.com (Storm Fox) — Mon, 27 Jul 2009 07:47:33 GMT

7/27/09
Warmed up (disorganized, but did okay)
Front Squats 135x5, 155x5, 165x5, 175x5, (205x3 partials) 185x5
Dorito 3x5 sec hold upside down
Dorito 3x5 sec hold right side up (gripper style)
I don't know if my terminology for the dorito is anything near accurate.
I need to streamline my morning warmup. Any suggestions?

Keith's New Log

feeds@yuku.com (Kcon) — Tue, 19 May 2009 09:43:12 GMT

I will try to be better about keeping this log going. I have been a runner most of my life and have gotten away from that in the last few years. My goal is to increase my running endurance without losing the little strength that I have. My fatherly duties, as always, are my motivating factor.

I will be running three days a week and lifting two to three days a week.

5/17 Ran 3 miles-ran the last mile barefoot. Need to toughen the bottom of my feet. 70's and...

Man @ 60: Training for RKC Certification.

feeds@yuku.com (natsat) — Sat, 09 May 2009 08:33:20 GMT

I am almost 61 years old and in fairly decent shape. I have always worked out, but found kettlebells about a year ago as my source of strength and endurance. My goal is to pass RKC 1 Certification. Getting older is not a permission slip to forget about goals. So my training log will be about my deepest desire to shake my fist at the sky to let me and a small swath of humanity know that I can meet this physical challenge. My rabbi is Steve Freides; my mentor and training partner is Chris...

The Kettlestack Arrived

feeds@yuku.com (MemMan) — Tue, 07 Apr 2009 04:49:22 GMT

I spent some birthday money on a new Kettlestack. My experience with KB/ballistic exercises has been entirely with dumbbells, so I am excited to play with a new toy.

I set up the KS Monday evening with 30# and did a few deadlifts, swings, c&p, and a couple of snatches. I cut (the top side) of my wrist with the steel band on the KS when I allowed the bell to go too far around my hand and it started descending on the wrong side of my arm. Lesson learned.

...

my ETK version?

feeds@yuku.com (seraphyne1) — Tue, 17 Mar 2009 11:46:54 GMT

I post my routines at another forum already but see if I keep up posting here also. Comments, tips etc. are always welcomed.

In a few weeks I have the annual PT test, so decided to do some extra cardio work, although I enjoyed my last TGU workout combined with the double clean and presses.

- 14-10-6 normal pushups on the ppu handle supersetted with
- 1/1 (reps) - 2/2 (reps) - 5 minutes TGU with 24 kg KB
- 10/10 swings and 1 flip-clean-squat
- 10/10 swings...

Up from down-Bryce Lane

feeds@yuku.com (BossB) — Sun, 15 Mar 2009 16:59:52 GMT

March 15 2009 first day back from the big building with sick and unhappy people in it...

5 reps each One arm overhead KB snatch and squat-35# balance not so bad at all. Slow on the squat but no sense of falling over.
5 reps each arm bent press. This really surprised me. I was just using the bar but I can feel the motion correctly. I feel like Ill move up pretty quick again. Im not going to push this, in fact I want to use some sort of cycle I havent decided on yet and do it by...

hate gyms log

feeds@yuku.com (hate gyms) — Sat, 14 Mar 2009 18:03:41 GMT

A little background to start:
43 years old 5ft 8 in 180 lbs.
I like to keep everything as simple as possible. Basic exercises and equipment. I use an adjustable dumbbell and a sandbag. I use a power twister just for fun. Due to a shoulder injury and my wife's cancer, I haven't trained for a while. (FYI, cancer gone, but reconstructive surgeries ongoing. It was breast cancer, so every suergery makes her whole side sore and stitches etc. So she needs help in addition to me...

The Skinny-Strong - I Hope - Training Log of Steve Freides, Starting March, 2009

feeds@yuku.com (Steve Freides) — Fri, 13 Mar 2009 12:26:04 GMT

By way of background for this training log, which I'm starting on March 1, 2009:

I am 54 years old, about 5' 7" tall, and weigh about 70 kg or 154 lbs. most days (often a couple of pounds less in the summer, and often a couple of pounds more in the winter). I train with kettlebells, a barbell, and my own bodyweight. I begin this training log while still recovering from a shoulder overuse injury, diagnosed last summer as a SLAP tear of the labrum plus significant...

Back to Basics

feeds@yuku.com (MemMan) — Mon, 02 Feb 2009 06:40:05 GMT

I've been focusing all my spare time on Kenpo lately, but my conditioning has suffered for lack of general, physical training. So...

The plan is to emphasize the basics.

1) Pull-ups, Sit-ups, Push-ups, Squats
2) General cardio on alternate days (skipping rope, heavyhands on rebounder, running, kata, etc.)
3) No S diet (plus Simple till Supper most days and some fasting as dictated by schedule)

February 2, 2009...

BW training and some lifting

feeds@yuku.com (Gerrgul) — Sun, 04 Jan 2009 00:49:07 GMT

This year conditioning will be focused. My cardio still sucks!

Thursday 1 January
Balance training
Diamond hindu p-ups 20
Wrestlers bridge
One leg calf raises 2x30 ea leg
Wall sit
Spider ab plank holds
Power walk 4km
Stretching

Sauna

Friday 2 January
BW: 91 kg
Hindu p-ups 30
Hindu squats 100
Diamond p-ups 20
3 rounds of:
20 v-ups
20 superman
20...

JP Log 2009

feeds@yuku.com (jp16384) — Thu, 01 Jan 2009 08:20:55 GMT
Thursday, 1 January 2009

Jon
dumbbell military press: 45x10,10,10
dumbbell rows: 100x8,8,8
squats: 135x5, 225x5, 275x3, 320x3,3,3
2-leg calf raises: 100x10,10,10

Anna
squats: 45x3, 65x3, 95x3, 110x3,3,3
dumbbell military press: 10x10,10,10
dumbbell rows: 25x10,10,10
1-leg calf raises: 12 kg x...

At it Again

feeds@yuku.com (Storm Fox) — Mon, 01 Dec 2008 17:56:09 GMT

Well, the gruntwork of my thesis is finished, and last Monday I did my defense. The only thing left is revisions, which promise to be small. So, in celebration, I'm going back at it, "it" being:
Day 1- Bodyweight Metabolic Conditioning
Die Roll

Simplefit "Endurance"

feeds@yuku.com (Kcon) — Fri, 22 Aug 2008 12:34:21 GMT
Decided to concentrate on getting stronger. I will be doing some endurance workouts every week, but my main focus will be strength. I have been fiddling around with this workout for over a month trying to figure out the best way to go about it. I am going to try to stay with this program as long as I am gaining. I still think that I tend to jump around to much. Any way here is the progam:

One workout will be Squats, OHP's and push-ups or bench, the other will be Deads, bent...

Hiking Through Life

feeds@yuku.com (Alan Hester) — Fri, 18 Jul 2008 11:55:40 GMT

Goals:
longevity and health
stay in shape for hiking, traveling, being husband, and life
I don't want to work at the extremes of the strength <-----> endurance spectrum to often.

Old injuries: Right hip from excessive running when training for 50 mile foot race.
Medial Meniscus troubles that flare occasionally.

MixaDish

feeds@yuku.com (Prochargedmopar) — Sat, 12 Jul 2008 14:08:05 GMT
M/39/70"/170#

12 lunge steps
15 balance ball situps
15 back extensions
05 Muscle ups

6 rounds in 30 min.

HoneyMoon, Marriage, and integration of 5 kids into the family has kept me a little busy. I've been working out and have done some real doozies but feel a little out of shape because of a lack of consistency.
I'm back again.
Pro

Log

feeds@yuku.com (MF4321) — Fri, 27 Jun 2008 01:12:45 GMT
Mon 6/23
Squat (lbs)
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3
295 x 2

70 lb KB
Snatch 1 each arm x 8

Clean, Jerk, Repeat

feeds@yuku.com (CleanItJerkIt) — Thu, 03 Apr 2008 17:51:22 GMT
3/26
1x16kg kettlebell

Jerk 135 in 6:00 / 21.5 RPM (2 sets)
Jerk 147 in 6:00 / 23.5 RPM(3 sets)
Half Snatch 80 in 5:00 / 16 RPM (1 set)
Clean & Jerk 94 in 8:00 / 11.7 RPM (1 set)

Bodyweight

Squat 37 in 1:00 / 37 RPM (1 set)
Push-up 22 in 0:30 / 44 RPM (1 set)
Push-up 19 in 0:24 / 47.5 RPM (1 set)
Push-up 10 in 0:11 / 54.5 RPM (1 set)
...

Steve Justa 3 Lift Singles Routine

feeds@yuku.com (Yehoshua Zohar) — Sat, 22 Mar 2008 22:26:53 GMT
The protocol calls for training 3 lifts. You lift every other day using 70% 1RM. The three lifts will be: deadlift, squat and weighted dip. Day one: deadlift 25 singles, 12 dips. Day two: squat 25 singles, dip 12 singles. Rest 1-2 minutes between reps. Continue for 4 weeks and then test your 1RM. Training weight must be 70% so adjust accordingly after test.
Will also do one assistance execise for a couple of sets at the end of the session. Nothing that will make me tired.

I...