Josh Hillis' Workout Log

Presses and Rows

Dumbbell Bench Press 50+50lbs x 10
Bent Over Rows 50lbs x 10L+10R

Dumbbell Bench Press 50+50lbs x 10
Bent Over Rows 50lbs x 10L+10R

Dumbbell Bench Press 50+50lbs x 10
Bent Over Rows 50lbs x 10L+10R

Incline Dumbbell Press 35+35lbs x 10
Standing Bent Over Rows 35+35lbs x 10

another 20 minute workout at 1AM

Continuous Kettlebell Swings

5:00 of Continuous Kettlebell Swings, switching hands every ten reps:

44lb Kettlebell x 100 Swings

then immediately:

36lbs Kettlebell x 80 Swings

280lb Deadlift, 15 minute workout

Deadlifts 135lbs x 3
Deadlifts 225lbs x 3

Deadlifts 250lbs x 3

Deadlifts 280lbs x 1

Who says short workouts have to be "cardio" like Tabatas?  Was driving by the gym on the way to the market, stopped in and did 15 minutes of deadlifting.

Middle deadlift sets hurt my left upper trap.  After doing my Z cranial glides and vision work, the 280x1 felt awesome and didn't hurt my upper trap at all.

Later in the day: Z hip work - Working with internally rotated R hip before going for a long walk.

Barbell Military Press 125lbs x 3

Military Press 45lbs x 3
Military Press 95lbs x 3
Military Press 105lbs x 3

Military Press 125lbs x 3

Endurance Work: Continuous One Arm Swings without setting down the kettlebell:

36lb Swings x 140 (70 left + 70 right, switching hands every 10)
then immediately:
26lb Swings x 100 (50 left + 50 right, switching hands every 10)

Dumbbell Bench Press 55+55lbs x 10
Dumbbell Bent Over Rows 55lbs x 10L+10R

Military press 125x3 was a personal record (was +1 rep) by accident.  Today I was supposed to do 120x3+ and I was going to go for 120x8.  Then I was shocked and pissed off that I only got 3...  then noticed the bar had 125 on it, and was really stoked.

For a double mistake: I was going to do 36lb swings continuously for 5:00, but the stopwatch didn't start.  So I just did 140, which is where it started to get hard, and then I dropped down to the 26 and 100...  then I got wise and checked the stopwatch.

Anyway, next time I'll get the stopwatch on it, and go for 5:00 of continuous swinging.  After I get that locked down, I'll bump it up to the 44lb kettlebell and do the same thing again.  I got bored with snatching, so I'm going to work up to 5:00 of continuous swinging with the 53 before I go back to snatching.  Or, at least, that's what sounds fun this week.  So long as I'm swinging/snatching, and my presses are going up, my workouts are on track.

Presses and Rows

Kettlebell Bench Press 53+53lbs x 8
Kettlebell Bent Over Rows 53lbs x 8L+8R

Kettlebell Bench Press 53+53lbs x 7
Kettlebell Bent Over Rows 53lbs x 7L+7R

Kettlebell Bench Press 53+53lbs x 6
Kettlebell Bent Over Rows 53lbs x 6L+6R

Kettlebell Front Squats 53+53lbs x 8

Dumbbell 45° Incline Press 35+35lbs x 16
Dumbbell Bent Over Rows 35+35lbs x 16

Late Night Swing Workout

62lb Kettlebell Swings x 1, 2, 3, 4, 5
62lb Kettlebell Swings x 1, 2, 3, 4, 5
62lb Kettlebell Swings x 1, 2, 3, 4, 5
62lb Kettlebell Swings x 1, 2, 3, 4, 5
62lb Kettlebell Swings x 1, 2, 3, 4, 5

Total 75 Swings ≈ 8:00

Late Night Kettlebell Military Pressing

Kettlebell Military Press 70lbs x 3 Right Arm
Kettlebell Military Press 53lbs x 10 Left Arm

Kettlebell Military Press 62lbs x 6 Right Arm
Kettlebell Military Press 62lbs x 2 Left Arm

Just for fun - plugged into NSCA 1RM Calculator:
70 x 3 reps = 76.3lbs 1RM Right
53 x 10 reps = 68lbs 1RM Left
62 x 6 = 73lbs 1RM Right
62 x 2 = 66lbs 1RM Left

For the 80lb press I need on my right to pass RKC Level II, I worked out the reps required w/the 70 before jumping up to the 80:
70 x 3 reps = 76.3lbs 1RM Right
70 x 4 reps = 78.4lbs 1RM Right
70 x 5 reps = 80.5lbs 1RM Right
So, while I know it isn't perfect, it gives me a guide - if I can pick up two more reps with the 70, I'm ready to start playing with the 80.

I'm going to start working un-even left and right until I hit that 80 with the right, which will win the game called "RKC Level II". 

Then I can start a new game, called "press the 80lb kettlebell with both arms".

Two 53lb Kettlebells and a 20 Minute Workout

1.)
Double Kettlebell Swings 53lbs+53lbs x 5
Double Kettlebell Push Presses 53lbs +53lbs x 5

2.)
Double Kettlebell Swings 53lbs+53lbs x 5
Double Kettlebell Push Presses 53lbs +53lbs x 5

3.)
Double Kettlebell Swings 53lbs+53lbs x 5
Double Kettlebell Push Presses 53lbs +53lbs x 5

4.)
Double Kettlebell Swings 53lbs+53lbs x 5
Double Kettlebell Push Presses 53lbs +53lbs x 5

Incline (45°) Dumbbell Presses 35+35lbs x 10
Bent Over Rows 55lbs x 5L+5R

Incline (45°) Dumbbell Presses 35+35lbs x 10
Bent Over Rows 55lbs x 5L+5R

Chest Supported Elbows Wide Rows 35+35lbs x 15
Standing Neutral Grip Curls 35+35lbs x 5

Chest Supported Elbows Wide Rows 35+35lbs x 10
Standing Hammer Grip Curls 35+35lbs x 5

Quick Snatch Workout

Kettlebell Snatches 26lbs x 3L+3R
Kettlebell Snatches 35lbs x 3L+3R
Kettlebell Snatches 44lbs x 3L+3R
Kettlebell Snatches 53lbs x 3L+3R

Kettlebell Snatches 70lbs x 3L+3R

Kettlebell Snatches 63lbs x 3L+3R

Kettlebell Swings 63lbs  x5L+5R

Snatches with the 70 were a little ugly.  Or maybe it's just today, doing them at 1AM after a long day.  Snatches with the 63 on down were beautiful.

Feeling Beat Up From Yesterday's Workout

Practiced Windmills and Get Ups w/18lb kettlebell.

Trying to make my get ups look fucking awesome, like you'd see that get up and be like, "WTF I can't believe that's the best Get Up I've ever seen in my life."

It's not there yet.  In fact, doing Get Ups with the 70lb kettlebell has made me sloppy.  Fixing EVERYTHING.  But mostly my knee position, packing my shoulders, thoracic extension, and getting my back to arch in the half windmill position on my left Get Up.

In between that, did lots and lots of hamstring stretching, and stretching my left shoulder and pecs.

After that, did 5:00 of bodyweight squats and lunges:
Lunges x 20
Squats x 20
Lunges x 18
Squats x 18
Lunges x 16
Squats x 16
Lunges x 14
Squats x 14

Was hoping it would be a mildly cardiovascular, but it wasn't at all.

Then did 90/90 hamstring stretch

Followed that with a dozen or so active leg raises w/each leg to "lock in" the flexibility.