Josh Hillis' Workout Log

Arm Day

To reiterate the new goals:

1. I want to add muscle to my arms, back, and chest
2. I want to sort out my wrist pain with a hand therapist (PT/OT CHT)
3. I want to even out the muscle imbalances left to right side (FMS)
4. I want to have a really awesome swing, deadlift, squat, and military press
5. I want some cardiovascular fitness

Working on hip imbalance:

Hip flexor stretching (L) x 1:30
Single Leg Deadlift (L) 25+25lbs x 5

Hip flexor stretching (L) x 1:30
Single Leg Deadlift (L) 35+35lbs x 5

Hip flexor stretching (L) x 1:30
Single Leg Deadlift (L) 25+25lbs x 5

Step Ups 24" x 10 (L)
Step Ups 12" x 10 (L) 

Hamstring Stretching x 3:00 (L)

High volume arm specialization (from MI40):

Seated Incline Dumbbell Curls 5x8 

Preacher Barbell Curls 5x10

Barbell 21’s

Lying Dumbbell Tricep Cable Extension 4x15

Tricep Cable Pushdown with Straight Bar 4x10

Dips 2 x Failure 

Band Tricep Pushdown 1 x Failure

 

Now I know it isn't considered "cool" in kettlebell world to want bigger arms.  Well, I want bigger arms anyway.  Shocking as it may seem, I actually had bigger arms when I worked on arms.   

I didn't post the weights I used 'cause at this point it doesn't matter.  I'm so totally not used to this kind of workout.

Getting honest about my goals

Re-thinking my goals coming up on 2012.

 

What I said before was (in order):

1. I want to get the RKC Big Six movements mastered
2. I want to hit my half bodyweight military press (RKC2 standard)
3. I want more cardiovascular fitness
4. I want to get the RKC2 skills down
5. I want to add muscle to my arms and chest

What I realized is that I actually want this:

1. I want to add muscle to my arms and chest
2. I want to add muscle to my arms and chest
3. I want to add muscle to my arms and chest
4. I want to sort out my wrist pain with a hand therapist
5. I want to even out the muscle imbalances left to right side
6. I want to get the RKC Big Six movements mastered
7. I want more cardiovascular fitness

And now I've honed it to:

1. I want to add muscle to my arms and chest
2. I want to sort out my wrist pain with a hand therapist (PT/OT CHT)
3. I want to even out the muscle imbalances left to right side (FMS)
4. I want to have a really great deadlift, squat, and military press
5. I want some cardiovascular fitness

Mini Hike

400 foot elevation gain in 1/4 mile - Hit it straight down then straight back up - Saw it on the way to lunch, it was pretty fun!

http://www.amwest-travel.com/awt_raggedpoint.html

Cardio: 20 Swings x 20 Minutes

20 Swings on the Minute x 20 Minutes

1. Swings 55lbs x 10L+10R
2. Swings 55lbs x 10L+10R
3. Swings 45lbs x 10L+10R
4. Swings 45lbs x 10L+10R
5. Swings 45lbs x 10L+10R
6. Swings 45lbs x 10L+10R
7. Swings 35lbs x 10L+10R
8. Swings 35lbs x 10L+10R
9. Swings 35lbs x 10L+10R
10. Swings 35lbs x 10L+10R
11. Swings 35lbs x 10L+10R
12. Swings 35lbs x 10L+10R
13. Swings 35lbs x 20
14. Swings 35lbs x 20
15. Swings 35lbs x 20
16. Swings 35lbs x 20
17. Swings 35lbs x 20
18. Swings 35lbs x 20
19. Swings 35lbs x 20
20. Swings 35lbs x 20

Hip Flexor Stretch x 3:00L
Single Leg Deadlifts 35+35lbs x 5L
Hamstring Stretch x 5:00L

Meathead Workout: Horizontal Presses and Rows

Dumbbell Bench Press (2:2 tempo) 35+35lbs x 10
Dumbbell Bent Over Rows (2:2 temp) 35lbs x 10L+10R

Dumbbell Bench Press (2:2 tempo) 40+40lbs x 10
Dumbbell Bent Over Rows (2:2 tempo) 40lbs x 10L+10R

Dumbbell Bench Press (2:2 tempo) 45+45lbs x 10
Dumbbell Bent Over Rows (2:2 tempo) 45lbs x 10L+10R

Dumbbell Bench Press (3:3 tempo) 40+40lbs x 10
Dumbbell Bent Over Rows (3:3 tempo) 40lbs x 10L+10R

Dumbbell Bench Press (4:4 tempo) 35+35lbs x 10
Dumbbell Bent Over Rows (4:4 tempo) 35lbs x 10L+10R

Cable Shoulder External Rotation 10lbs x 20
Dumbbell Curls 25+25lbs x 10
Stretch Band Shoulder External Rotation x 20
Stretch Band Tricep Pressdowns x 25

Deadlifts

1. Deadlifts 185lbs x 6 (double overhand grip)
2. Deadlifts 185lbs x 6 (double overhand grip)
3. Deadlifts 185lbs x 6 (double overhand grip)
4. Deadlifts 185lbs x 6 (double overhand grip)
5. Deadlifts 205lbs x 6 (alternating grip)
6. Deadlifts 205lbs x 6 (alternating grip)

*working on "riding the horse" (knees out) and arching my back harder

1. Single Leg Deadlifts 25+25lbs x 6L+6R
2. Single Leg Deadlifts 25+25lbs x 6 (L)
3. Single Leg Deadlifts 25+25lbs x 6 (L)
4. Single Leg Deadlifts 35+35lbs x 6 (L) 
5. Single Leg Deadlifts 25+25lbs x 6 (L)
6. Single Leg Deadlifts 25+25lbs x 6 (L)

Cardio: 20 Swings x 20 Minutes

20 Swings on the Minute x 20 Minutes

1. Swings 53lbs x 10L+10R
2. Swings 53lbs x 10L+10R
3. Swings 44lbs x 10L+10R
4. Swings 44lbs x 10L+10R
5. Swings 35lbs x 10L+10R
6. Swings 44lbs x 10L+10R
7. Swings 35lbs x 10L+10R
8. Swings 44lbs x 10L+10R
9. Swings 35lbs x 10L+10R
10. Swings 26lbs x 10L+10R
11. Swings 26lbs x 10L+10R
12. Swings 26lbs x 10L+10R
13. Swings 26lbs x 10L+10R
14. Swings 26lbs x 10L+10R
15. Swings 26lbs x 10L+10R
16. Swings 26lbs x 10L+10R
17. Swings 26lbs x 10L+10R
18. Swings 26lbs x 10L+10R
19. Swings 26lbs x 10L+10R
20. Swings 26lbs x 10L+10R

Four Way Hip Raise x 5, 5, 5, 5 (L)
Single Leg Hip Abduction x 25 (L)
Hamstring Stretch x 5:00 (L)

Military Presses

The physical therapist said:

1.) The one thing he is worst at is wrists, and that he recommends I see someone who specializes in hands.

2.) Whatever is snapping over something else is unstable (could have something to do with my lunate instability), but regardless of what it is, some compression might help and I should try out doing cleans with a wrist wrap for a few months.

So tonight I did the workout I attempted to do on Sunday - but with my wrist wrapped - and didn't have any problems.

Kettlebell Military Press 26lbs (12kg) x 6L+6R 
Kettlebell Military Press 36lbs (16kg) x 6L+6R 
Kettlebell Military Press 44lbs (20kg) x 6L+6R 
Kettlebell Military Press 53lbs (24kg) x 4L+4R 
Kettlebell Military Press 64lbs (28kg) x 1L+2R 

Kettlebell Military Press 44lbs (20kg) x 6L+6R 
Kettlebell Military Press 53lbs (24kg) x 4L+4R 
Kettlebell Military Press 64lbs (28kg) x 1L+2R 

Kettlebell Military Press 44lbs (20kg) x 6L+6R 
Kettlebell Military Press 53lbs (24kg) x 4L+4R 
Kettlebell Military Press 64lbs (28kg) x 1L+3R 

Tactical Pullups x 5
Chinups x 5 

Horrible Pain on the Drop of my Clean

Loud, horribly painful snapping sound in their wrist on the dropping phase of a clean.  I've gotten it in my left wrist half a dozen times over the years.

It's painful enough that I'm considering giving up kettlebell cleans. At least for myself - in seven years none of my clients have ever had this problem. 

PTs don't have much to say beyond "stop doing it".

I guess the deal is that I shredded the joint capsule around my lunate, and the stability around it will be off and on forever.  Sometimes it's ok.  Sometimes it's not.

Ruined tonights workout.  I'm really discouraged.

Kettlebell Cardio

15 seconds work : 15 seconds rest x 20:00
First six minutes - 53lbs (24kg)
Minutes seven through twelve - 44lbs (20kg)
Minutes twelve through twenty - 35lbs (16kg)

Repeated a three minute pattern:
15s Two hand swings / 15s rest
15s Two hand swings / 15s rest
15s One arm swings L / 15s rest
15s One arm swings R / 15s rest
15s Snatches L / 15s rest
15s Snatches R / 15s rest

First half the workout felt horrible.  Started to feel it in my back - realized I was probably rounding my back forward.  Had to over-emphasize arching my back with the hip hinge.  I swear, seven years in, I feel like I'm a beginner all over again.

Started with vision drills.  Finished with physical therapy:

Loaded Hip Circles x 5/5 flexion 5/5 extension, 5/5 abduction, 5/5 adduction (L)
Single Leg Hip Bridges (L)
Hip Abduction x 20 (L)
Single Leg Step Ups 24" Box x 10 (L)
Shoulder External Rotation Blue Band x 30 (L)

I'm about three days behind on workouts, so I've got some catching up to do.