Kaizen: Training Log 2022

Wednesday, Dec. 21, 2022

Rebuilt Push Warmup

3 rounds:

  1. Prone YW Raises w/stick 8x
  2. Flat Bench DB Flyes 15s 10x
  3. Flat Bench DB Tricep Ext 10s 12x

3 Rounds

  1. Seesaw Pushups 12-12-12
  2. Band Pullaparts (overhand) 13-13-13

Slight Decline DB Bench w/pause 4x10x35s 

Slight Decline DB Squeeze Press 30s 12, 12

3 Rounds

  1. Prone Incline DB Y Raises 20x5s, 15x10s, 12x15s
  2. Flat DB Tricep Extensions 13x10s, 13x10s, 13x10s

Single Arm Cable Lateral Raises (Full, Top, Bottom) 2x6x5# each

Tuesday, Dec. 13, 2022

Rebuilt Pull Warmup

3 rounds:

  1. Straight One-Arm Band Pulldowns 9-9-9
  2. Band No-Money Ext Rotation 13-13-13

Half Kneeling Single Arm Lat Pulldown w/Iso Hold 10×50, 8×50, 8×50

Chest Supported DB Rows 3x11x20s

Chest Supported ISO-Alternating DB Rows 9x15s

3 Rounds:

  1. ISO Hold YWTI 3×15 sec. each pose
  2. DB Smash Spider Curls 3x11x15s

Incline 1.5-rep DB Curls 2x9x15s

Monday, Dec. 12, 2022

Treadmill 1.0 mile 25/.14/.61 (3/6/3) 18:40

Sunday, Dec. 11, 2022

Rebuilt Lower Warmup

3 Rounds

  1. Wall Tib Raises 13-10-10
  2. Band Moonwalkers 20-20-20
  3. Single Leg Band Leg Curls 12-12-12

3 Rounds

  1. Split Stance BB RDLs 8×55, 8×55, 8×55
  2. Band Assisted Reverse Nordics 6-6-6

KOT Split Squat, Front Toes Elevated 3x8x15s

3 Rounds:

  1. 45 Degree Hypers 11-11-10
  2. Ab Wheels 4-3-3

Farmer Walks DBs 30# 5x stairs

Thursday, Dec. 8, 2022

Treadmill 1.0 mile .25/.13/.62 (3/6/3) 18:43

Wednesday, Dec. 7, 2022

Rebuilt Push Warmup

3 rounds:

  1. Prone YW Raises w/stick 8x
  2. Flat Bench DB Flyes 10s 10x
  3. Flat Bench DB Tricep Ext 10s 12x

3 Rounds

  1. Seesaw Pushups 11-11-11
  2. Band Pullaparts (overhand) 12-12-12

Slight Decline DB Bench w/pause 40x35s 3:11

Slight Decline DB Squeeze Press 30s 12, 11

3 Rounds

  1. Prone Incline DB Y Raises 10s 20-12-12
  2. Flat DB Tricep Extensions 10s 12-12-13

Single Arm Cable Lateral Raises (Full, Top, Bottom) 2x5x5 each

Monday, Dec. 5, 2022

BSquat 2:00, Saddle 2:00

Treadmill 1.0 mile .25/.12/.63 (3/6/3) 18:49

Rebuilt Full Body Warmup

Goblet Box Squats 90# DB 35x 3:03

3 Rounds

  1. Inverted Body Rows 5-5-5
  2. 321 Pushups 5-5-5

Thursday, Dec. 1, 2022

Treadmill 1.0 mile .25/.11/.64 (3/6/3) 18:50

Wednesday, Nov. 30, 2022

Treadmill 1.0 mile .25/.10/.65 (3/6/3) 18:53

Tuesday, Nov. 29, 2022

Treadmill 1.0 mile .25/.10/.65 (3/6/3) 18:50

Monday, Nov. 28, 2022

Treadmill 1.0 mile .25/.09/.66 (3/6/3mph) 19:00

Rebuilt Pull Warmup

3 rounds:

  1. Straight One-Arm Band Pulldowns 8-8-8
  2. Band No-Money Ext Rotation 12-12-12

Half Kneeling Single Arm Lat Pulldown w/Iso Hold 10×50, 8×50, 8×50

Chest Supported DB Rows 3x10x20s

Chest Supported ISO-Alternating DB Rows 8x15s

3 Rounds:

  1. ISO Hold YWTI 3×15 sec. each pose
  2. DB Smash Spider Curls 3x10x15s

Incline 1.5-rep DB Curls 2x8x15s

Sunday, Nov. 27, 2022

Treadmill 1.0 mile .25/.07/.68 (3/6/3mph) 19:12

Saturday, Nov. 26, 2022

Treadmill 1.0 mile .25/.07/.68 (3/6/3mph) 19:24

Friday, Nov. 25, 2022

Treadmill 1.0 mile .25/.06/.69 (3/6/3mph) 19:22

Thursday, Nov. 24, 2022

Treadmill 1.0 mile .25/.05/.7 (3/6/3mph) 19:2

Our one Black Friday purchase this year was apparently a decent treadmill to throw in Weezel’s Dungeon. We have a cheap one that can be okay for walking up to 3 miles an hour. I also have an underdesk one that is good for about the same. But, Sarah wanted a nicer one that can be run on over the winter months. So, we went to Ultimate Fit in Evansville and got a higher-end consumer one. We did not go commercial, but still dropped a good chunk of change on a decent home model. Treadmills tend to be worth spending up on on. We got the Spirit XT385, which features a 3.5hp motor and a 22×60 deck. I tell people if you are looking for something decent, 3.0hp and 20×60 are kind of the minimum specs I would spend down to. This is just a notch above that. The selling point, however, was a 10-year warranty and a local store that we have always liked. We get all our running shoes from Ultimate Fit. They are good people…and they really need a referral program. We send a lot of athletes and athlete parents their way.

Anyway, here is to my new journey as a cardio bunny!

Sarah testing out the new treadmill.

Tuesday, Nov. 15, 2022

Rebuilt Lower Body Warmup

3 Rounds

  1. Wall Tib Raises 20-15-15
  2. Band Moonwalkers 20-20-20
  3. Single Leg Band Leg Curls 10-10-10

3 Rounds

  1. Split Stance BB RDLs 8×48, 8×45, 8×45
  2. Band Assisted Reverse Nordics 6-6-6

KOT Split Squat, Front Toes Eleveates 10s 10-10-10

3 Rounds:

  1. 45 Degree Hypers 10-10-10
  2. Ab Wheels 3-3-3

Farmer Walks 10# DBs .27 miles

Workout Song of the Week

Monday, Nov. 14, 2022

Posterior 4

Airdyne 1.0 miles

Rebuilt Push Warmup

3 rounds:

  1. Prone YW Raises w/stick 8x
  2. Flat Bench DB Flyes 10s 10x
  3. Flat Bench DB Tricep Ext 10s 12x

3 Rounds

  1. Seesaw Pushups 10-10-10
  2. Band Pullaparts (overhand) 12-12-12

Slight Decline DB Bench w/pause 40x35s 3:11

Slight Decline DB Squeeze Press 30x 8,6

3 Rounds

  1. Prone Incline DB Y Raises 10s 20-12-10
  2. Flat DB Tricep Extensions 10s 12-12-12

Single Arm Cable Lateral Raises (Full, Top, Bottom) 2×5 each

Wednesday, Nov. 9, 2022

Rower 1100m 4:53

Posterior 4

Airdyne 1.0 miles

Tuesday, Nov. 8, 2022

Airdyne 1.0 miles

Posterior 4

Red Rows, Half Moon Lunges, Leg Swings

3 Rounds

  1. Calf Raises 13-13-13
  2. Rev. Lunges 8-8-8
  3. DB Chest Flyes 15s 13-13-13

Tension: Golfer’s Stetch w/Internal Rotation

Foam Roll: Adduction

Static Stretch: Kneeling Elevated Runner’s Stretch

Monday, Nov. 7, 2022

Posterior 4

Airdyne 1.0 miles

Superman into retraction, halfmoons, froggers

Good Mornings 1x10x95

Deadlifts 5×135, 3×225, 2×315, 2×335, 2×355, 2×375, 2×395, 2×415

Press 3×95, 2×115, 2×135, 2×145, 2×155, 2×160, 2×165

Rear Delt Flyes 2x7x20s

DB Shrugs 2x6x60s

DB Hammer Curls 2x6x25s

DB OH Tricep Ext 2x6x25s

Hanging Leg Raises 9, 8, 8

Wednesday, Oct. 26, 2022

BSquat 2:00, Saddle 2:00, Piriformis 2:00, Calf 2:00

1-mile run 15:27

Tuesday, Oct. 25, 2022

Rower 1,000-meters 4:31

BSquat, Saddle

Monday, Oct. 24, 2022

BSquat 2:00, Saddle 2:00, Piformis 2:00, Calf Strech 2:00

Airdyle 1.0 miles

Swimmers, Windmills, kneeling runner w/rotation

Squats 3×135, 3×225, 2×315, 2×335, 2×355, 2×375, 2×395

Bench 5×95, 3×135, 2×185, 2×205, 2×225, 2×235, 2×245, 2×245

Lat Pull 2x6x140

Trap Bar Shrugs 3x6x157

EZ Bar Curls 2x8x75

EX Bar Skull Crushers 2x8x70

Situps 20

Workout Playlist Song of the Week

Tuesday, Oct. 18, 2022

Circuit:

  1. Wall ball slams 30# 20
  2. Dead hang max
  3. 45-degree hypers 15
  4. Band Pull-aparts 10
  5. 6-inch hurdle lateral hops 20

My under-desk treadmill came in today.

Monday, Oct. 17, 2022

Prone Cobras, Squatted Windmills, Fire Hydrants w/Ext

3 Rounds:

  1. Supported Leg Raises 12-12-12
  2. Lat Pulls 70# 13-13-13
  3. Rear Delt Flyes 15s 13-13-13

Tension pose: Internal Hip Rotation

Foam Roll: Vertical Back

Static Stretch: Ball Crucifixion

Saturday, Oct. 15, 2022

Clean and jerk max 225#

Clean & Jerk max reps in 2:00 175# 11x

5 Rounds:

  1. 15 wall balls 20#
  2. 34 KB Swings 50#

* This was Sarah’s birthday workout we did with the Ahlfields. I have not done any HIIT in about a decade. As I type this the next day, I am…barely mobile.

Thursday, Oct. 13 2022

Wall Circles, Supine Knees Bent windshield wipers, heel walks

Ball Slams 30# 5x

Good Mornings 1x10x95

Deadlift 3×135, 3×225, 3×315, 3×335, 3×375, 3×395

Press 10×45, 3×95, 3×115, 3×135, 3×145, 3×150, 3×155, 3×160

Workout Playlist Song of the Week

Wednesday, Oct. 12, 2022

1-mile run test: 15:34

Halos, threading the needle, butt kicks

Tension pose: Side Kick Tension Pose

Foam Roll: Adductors

Static Stretch: DB Flye Holds

Tuesday, Oct. 11, 2022

Outward/inward tension shoulder presses, supine scorpions, waiter bows

3 Rounds:

  1. DB Shrugs 50s 12-12-12
  2. Hammer Curls 15s 12-12-12
  3. OH Tricep Ext 15s 12-12-12

Tension Pose: Quadruped Wrist Rotation

Foam Roll: Piriformis

Also, on Monday, I passed a certification test from The American Sports and Fitness Association for personal training. So, I guess that is a thing now. I don’t have any plans professionally, but it has always been a low key goal to get certified as both a personal trainer and a strength coach. I will say, thanks to my extreme nerdiness, I passed the certification with essentially zero prep work other than some kinesiology classes 20 years ago a couple decades of experience and continued learning. I don’t think I can pull that off with the CSCS exam.

Monday, Oct. 10, 2022

Handcuffs to rotation, prone scorpions, mountain climbers

Box jumps 5×12”, box squats 1×10

Squats 3×135, 3×225, 3×315, 3×335, 3×355, 3×365, 3×375

Bench 5×95, 3×135, 3×185, 3×195, 3×205, 3×215, 3×225

Lat Pull 2x5x150

Trap Bar Shrugs 3x6x165

EZ Bar Curls 6×75, 8×75

EZ Bar Skull Crusher 2x7x70

5 Rounds:

  1. Situps 9-9-9-9-9
  2. Calf Raises 11-11-11-11-11

Back after a couple of weeks off after hyperextending my right knee on a football sideline. Getting old + pot hole= sore knee/hammy.

Friday, Sep. 23, 2022

Handcuffs, Shoulder Armbar w/extension, Active Pigeon

3 Rounds:

  1. Squats 12-12-12
  2. DB Bench 30s 12-12-12
  3. Straight Arm Pulldowns 50# 12-12-12

Tension Pose: Gecko

Foam Roll: Adductor

One-Leg Hurdler Stretch

Thursday, Sep. 22, 2022

Shoulder Dislocates w/Rotation, Lizards w/Rotation, 90-90 progressions

3 Rounds

  1. DB Lateral Raises 15s 12-12-12
  2. DB Curls 15s 12-12-12
  3. Tricep Pressdowns 50# 12-12-12

Tuesday, Sep. 20, 2022

Shoulder Dislocates w/band, TFL Bows, 90-90s

3 Rounds:

  1. Rev. Lunges 7-7-7
  2. DB Chest Flyes 15s 12-12-12
  3. BB Rows 45# 12-12-12

Wrestler Bridge

Foam Roll: Mid Back

Supine Twist Stretch

Airdyne 1.0 mile, 3:18

Workout Song of the Week

Monday, Sep. 19, 2022

Shoulder Dogs, Active Thoracic Mobilization, Single Leg Bridges

Good Mornings 1x10x95

Deadlifts 5×135, 3×225, 4x4x315

Press 3×95, 1×115, 4x4x135

Rear Delt Flyes 2x6x20s

DB Shrugs 2x8x55s

DB Hammer Curls 2x8x20s

DB OH Tricep ext 2x8x20s

Hanging Leg Raises 3×8

Calf Raises w/20# vest 3×12

Friday, Sep. 16, 2022

Red Rows 10x, Bird Dogs 5x, Rolling Lizards

3 Rounds

  1. Lat pull 70# 12-12-12
  2. Rear Delt Flyes 15s 12-12-12
  3. Calf Raises 12-12-12

Thursday, Sep. 15, 2022

Supermans w/Retraction 6x, Up Dogs 3×10 sec., Leg Swings 10x

3 Rounds:

  1. Hammer Curls 15s 11-11-11
  2. OH Tricep Ext 15s 11-11-11
  3. Supported Leg Raises 11-11-11

Side Lunge Windmills 3x per side

Foam Roll: IT Band

Fire Hydrant Extension

Wednesday, Sep 14, 2022

Swimmers, Lying Pelvic Tilts, Froggers

  1. DB Bench 30s 11-11-11
  2. Straight Arm Pulldowns 50# 11-11-11
  3. DB Shrugs 50# 11-11-11

Workout Song of the Week

Just because my RTJ action figures came in this week.

Monday, Sep. 12, 2022

Prone Cobras, Cat Cows, Kneeling Runner w/Rotation

Box Jumps 5x (box+1), Slam Ball 40# 6x

Box Squats 1×10

Squats 5×135, 3×225, 4x4x315

Bench 5×135, 4×185, 3x4x195

Lat Pull 2x6x140

Trap Bar Shrugs 6×135, 6×155, 6×157

EZ Bar Curls 2x6x70

  1. Situps 8-8-8-8-8
  2. Calf Raises 10-10-10-10-10

Friday, Sep. 9, 2022

Squats 5x, Wall Circles, Half Moon Lunges, Fire Hydrant Ext

Squats 2x16x160

Walking Lunges 1x20x10s

Deadlifts 1x12x175

Bench 2x16x135

DB Rows 2x16x50

DB Shrugs 2x16x50s

DB Press 2x16x25s

Rear DB Flyes 1x15x15s

EZ Bar Curls 2x16x50

Trice Pressdown 2x16x55

Planks 2×32 seconds

Calf Raises 2×25

Wednesday, Sep. 7, 2022

Halos, Half Moons, Heel Walk

3 Rounds

  1. DB Curls 15s 11-11-11
  2. Tricep Pressdowns 50# 11-11-11
  3. Squats 11-11-11

Handcuff pancake w/rotation

Piriformis foam roll

Deep Quad Stretch

Workout Song of the Week:

Tuesday, Sep. 6, 2022

Outward/inward tension shoulder press, windmills, butt kicks

3 Rounds:

  1. DB Chest Flyes 15s 11-11-11
  2. BB Rows 45# 11-11-11
  3. DB Lateral Raises 15s 11-11-11

Upward Facing Dogs

Scapular Foam Rolling

Ball Crucifixion Stretch

Monday, Sep. 5, 2022

Handcuffs to Rotation, squatted windmills, waiter bows

14” box jumps 5x, 30# wall ball slams 5x

Squats 2x16x160

Walking Lunges 1x20x5s

Deadlifts 1x12x170

Bench 2x16x130

DB Rows 2x16x45

DB Shrugs 2x16x50s

DB Press 2x16x25s

Rear DB Flyes 1x14x15s

EZ Bar Curls 2x16x50

Wednesday, Aug. 24, 2022

Handcuffs, supine knees bent windshield wipers, mountain climbers

3 Rounds

  1. DB Rear Delt Flyes 15s 11-11-11
  2. Calf Raises 11-11-11
  3. Reverse Lunges 6-6-6

Downward Facing Dogs

Deep Lat Stretch

Tuesday, Aug. 23, 2022

Shoudler dislocates with row, threading the needle, pigeon pose

3 Round Circuit:

  1. OH DB Tricep Press 15# 10-10-10
  2. Supported Leg Raises 11-11-11
  3. Lat Pull 70# 11-11-11

Monday, Aug. 22, 2022

Airdyne 1.2 miles

Prone Scorpions, Shoulder dislocates, 90-90 progressions

Med Ball Slams 40# 5x

Squats 2x16x160

Walking Lunges 1x20x5s

Deadlifts 1x12x170

Bench 2x16x130

DB Rows 2x16x45

DB Shrugs 2x16x50s

DB Press 2x16x25s

Rear DB Flyes 1x13x15s

EZ Bar Curls 2x15x50

Tricep Pressdown 2x16x55

Planks 2×31 seconds

Calf Raises 2×24

Switching up formats for the training log, putting it all in one post, pinned to the top. This is similar to my reading log and comics log. I’m currently taking a break from powerlifting, starting with a run through Mindpump’s MAPS Anabolic program.

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