Kaizen: Training Log 2022

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 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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