Home Gym Workout – Kettlebells & Deadlifts #9

4:00 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout A
Deadlifts – 335 x 3, 3 (5:00 rest after warmup of 185 x 5, 275 x 5)

Bench – 205 x 1, 2, 3,  1, 2, 3,  1, 2, 3 , 1, 2, 3 (:15 work/:30 rest) (warmup of 135 x 5, 185 x 3)

Pullups – 3 x 3 sets (2:00 rest)

44:35 total time

Deadlifts still felt good after moving up to triples and adding weight.  Next session keeps the same sets/reps but adds 10# so see how that goes since it’s pretty close to my max on triples from earlier this year.

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Note to self – don’t leave heavy balls of iron in the car overnight in single-digit temps. Makes for a tough hotel room workout when your hands slip and freeze to the handles. Had to stick them in front of the heater to defrost.

I’d checked out the hotel workout room and it was pretty pathetic. Nothing but a small treadmill, an exercise bike, and a multi-gym.

Oh, and a few little “pink” dumbbells.

I’d called the hotel the night before we checked in to get the scoop on what they had and the admittedly unknowledgeable girl said they had some hand weights.

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Home Gym Workout – Kettlebells & Deadlifts #8

3:30 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout B
Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:00 rest)

Military Press – Ladders (1,2,3, 1,2,3, 1,2,3, 1,2,3) rounds x 24kg (:15 on/:30 rest)

Snatches – 10R/10L x 5 rounds x 24kg – 100 total (:30 on/1:15 rest)

Chinups – 5 x 3 sets (2:00 rest)

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Home Gym Workout – Kettlebells & Deadlifts #7

6:00 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout A
Deadlifts – 325 x 5 (5:00 rest after warmup of 185 x 5, 275 x 5)

Bench – 205 x 1, 2, 3, 1, 2, 3, 1, 2, 3 , 1, 1 (:15 work/:30 rest)

Pullups – 3 x 3 sets (2:00 rest)

38:25 total time

Deadlifts felt good again so next time will move up in weight and go for some triples. Added in an extra ladder on my bench and got two extra reps over the last session.

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Home Gym Workout – Kettlebells & Deadlifts #6

11:30 A.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout B
Kettlebell Swings – 36kg x 10 sets of 10 two-handed swings (1:00 rest)

Military Press – Ladders (1,2,3, 1,2,3, 1,2,) rounds x 24kg (:30 rest)

Snatches – 10R/10L – 2 rounds x 24kg (1:00 rest) / 10R/10L – 3 rounds x 16kg (1:00 rest)

Chinups – 5 x 3 sets (2:00 rest)

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Home Gym Workout – Kettlebells & Deadlifts #5

5:15 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Deadlifts – 315 x 5, 5 (5:00 rest)

Bench – 205 x 1, 2, 3, 1, 2, 3, 1, 2, 3 (:15 work/:30 rest)

Snatches – 10R/10L – 5 rounds x 16kg (:25 work/:30 rest for each 10)

Chinups – 5 x 3 sets (2:00 rest)

56:55 total time

Deadlifts felt good and added 10# to my bench presses. I’ll work on adding in an extra ladder next time. Finished off the workout from Monday with the snatches and chins. Getting better at snatches but with compressed rest periods it turned into a cardio workout.

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Home Gym Workout – Kettlebells & Deadlifts #4
6:00 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Workout B
Kettlebell Swings – 36kg x 11 sets of 10 two-handed swings (1:00 rest)

Wasn’t feeling well tonight so I was just going to do 200 swings and call it a night. Did 11 sets of 10 and will pick up again tomorrow when I feel better.

It snowed in Chicago over the weekend and was around 13 degrees when I got home tonight, heading for a low in the single digits.

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Kettlebells + Deadlifts – Workout 3

5:15 P.M.

Simple & Sinister Warmup
Goblet Squats – 5 x 16kg
Hip Bridges – 5
Pumps – 5
Halos – 5L & 5R x 16kg
Three rounds total

Deadlifts – 305 x 5, 5 (5:00 rest)

Bench – 195 x 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2, 3 (:15 work/:30 rest)

Deadlifts felt good and got an extra ladder of bench presses in. Moving up to 205# next time.