It’s been forever (okay, about a year) since I’ve posted or been to the forum. I’ve basically been an undisciplined lard-a!*. Enough with the confessions…
To get back into the swing (no pun intended) I decided to try the following to recondition my muscles and lungs.
Mon,Tues,Thurs,Fri workouts. 20kg KB
I started with 6 sets of 30 swings (randon 1-arm. 2-arm). 45 seconds rest between sets and between every set I’ve been doing the Fighter Pull-up routine (started with 5,4,3,2,1) (explaination- swings-pullups,swings,pullups ect.). Each day I’ve been adding 1 rep to each of the sets. So after a week (4 workouts) I’m up 4 reps x 6. After the 6th set of swings going directly to kneeling Evil-wheel, 3 sets, 10 reps. Then onto 3 sets of push-ups, all to "light" failure. I toss-in a couple sets of presses or snatches if I have the energy at the very end. Twice per week I’m doing sprint Tabata Protocol (okay, if starting at 3 sets counts). I’m currently up to 5 sets (20 on, 10 rest, 100% effort). At that point, my lungs are shot and legs very wobbly.
I’m 48 yrs old, and running around 17% bf per Tanita Scale, all vitals in good to excellent range. Nutrition and rest average to adequate. Anything else to add at this point, too much? So far (three weeks) all seems to be good other than the Friday W/O is a little tough to get psyched about.
Thanks in advance…
(PS go Blues on Wednesday!!)
To get back into the swing (no pun intended) I decided to try the following to recondition my muscles and lungs.
Mon,Tues,Thurs,Fri workouts. 20kg KB
I started with 6 sets of 30 swings (randon 1-arm. 2-arm). 45 seconds rest between sets and between every set I’ve been doing the Fighter Pull-up routine (started with 5,4,3,2,1) (explaination- swings-pullups,swings,pullups ect.). Each day I’ve been adding 1 rep to each of the sets. So after a week (4 workouts) I’m up 4 reps x 6. After the 6th set of swings going directly to kneeling Evil-wheel, 3 sets, 10 reps. Then onto 3 sets of push-ups, all to "light" failure. I toss-in a couple sets of presses or snatches if I have the energy at the very end. Twice per week I’m doing sprint Tabata Protocol (okay, if starting at 3 sets counts). I’m currently up to 5 sets (20 on, 10 rest, 100% effort). At that point, my lungs are shot and legs very wobbly.
I’m 48 yrs old, and running around 17% bf per Tanita Scale, all vitals in good to excellent range. Nutrition and rest average to adequate. Anything else to add at this point, too much? So far (three weeks) all seems to be good other than the Friday W/O is a little tough to get psyched about.
Thanks in advance…
(PS go Blues on Wednesday!!)
