Josh Hillis' Workout Log

Nutrition

Starting about six weeks ago, I've slowly been pulling the crap out of my diet:

Phase One: (end of December)
No sugar, except for one high sugar (450 calorie) energy drink during my workout.
Working out 2-3 times per week. 

Phase Two: (First week of January)
Increased protein intake.  
Cut out all carbs that weren't brown rice, ezekiel bread, fruit, ect.  
Only sugar was one high sugar energy drink during my workout
Working out 3 times per week. 

Phase Three: (second and third week of January)
Increased protein intake again.  
Cut out all carbs that weren't brown rice, ezekiel bread, fruit, ect.  
Only sugar was one medium sugar (150 calorie) energy drink during my workout
Working out 3-4 times per week. 

Phase Four: (current)
Quadroupled protein intake.
Increased veggies.
No carbs at all. 
Working out 7 days per week. 

Swings and Deadlifts

Foam Roll x 5:00 (L)

Double Swings

Swings 35+35 (70lbs) x 10
Swings 44+44 (88lbs) x 10 
Swings 53+53 (106lbs) x 10
Swings 64+64 (128lbs) x 10 

Deadlifts

Deadlifts 205lbs x 4
Deadlifts 205lbs x 5
Deadlifts 205lbs x 4
Deadlifts 205lbs x 6

Kneeling Presses

Kneeling Kettlebell Military Press 44lbs x 6L+6R 
Kneeling Kettlebell Military Press 53lbs x 4L+4R 
Kneeling Kettlebell Military Press 53lbs x 3L+3R 

FMS

FMS One Hand (anti-rotational) Band Deadlifts
FMS Band Loaded Quad Arm/Leg Raise 

Meathead Push/Pull Workout

Corrective Exercise

Foam Roll x 5:00 (L)

FMS Ant/Post Weighted Hamstring Stretch
FMS D1-D2 Chop
FMS Band Loaded Quad Arm/Leg Raise
FMS Band Hip Abd with Squat
FMS Band Loaded Hip Abd with Ankle Dorsiflexion
FMS Band Assisted Squats

30° Incline

1a) Dumbbell 30° Incline Bench Press 35+35lbs x 8 (4:1 tempo)
1b) Pullups (overhand) x 6 (1:1 tempo) 

2a) Dumbbell 30° Incline Bench Press 35+35lbs x 8 (4:1 tempo)
2b) Pullups (overhand) x 6 (1:1 tempo) 

3a) Dumbbell 30° Incline Bench Press 35+35lbs x 8 (4:1 tempo)
3b) Pullups (overhand) x 6 (1:1 tempo) 

15° Incline

4a) Dumbbell 15° Incline Bench Press 40+40lbs x 8 (4:1 tempo)
4b) Dumbbell 30° Incline Chest Supported Rows 40+40lbs x 8 (4:1 tempo)

5a) Dumbbell 15° Incline Bench Press 40+40lbs x 8 (4:1 tempo)
5b) Dumbbell 30° Incline Chest Supported Rows 40+40lbs x 8 (4:1 tempo)

6a) Dumbbell 15° Incline Bench Press 40+40lbs x 8 (4:1 tempo)
6b) Dumbbell 30° Incline Chest Supported Rows 40+40lbs x 8 (4:1 tempo)

Flat Bench

7a) Dumbbell Bench Press 40+40lbs x 8 (4:1 tempo)
7b) Dumbbell Bent Over Rows 40lbs x 8L+8R (4:1 tempo)

8a) Dumbbell Bench Press 40+40lbs x 8 (4:1 tempo)
8b) Dumbbell Bent Over Rows 40lbs x 8L+8R (4:1 tempo)

9a) Dumbbell Bench Press 40+40lbs x 8 (4:1 tempo)
9b) Dumbbell Bent Over Rows 40lbs x 8L+8R (4:1 tempo)

10a) Dumbbell Bench Press 35+35lbs x 8 (4:1 tempo)
10b) Dumbbell Bent Over Rows 35lbs x 8L+8R (4:1 tempo)

11a) Dumbbell Bench Press 35+35lbs x 8 (4:1 tempo)
11b) Dumbbell Bent Over Rows 35lbs x 8L+8R (4:1 tempo)

External Rotation + Arms

Shoulder External Rotation, Band Loaded x 10L+10R
Shoulder External Rotation, Band Loaded x 10L+10R
Shoulder External Rotation, Band Loaded x 10L+10R
Shoulder External Rotation, Band Loaded x 10L+10R

Dumbbell Curls 20+20lbs x Max (4:1:1:0 tempo) 
Dumbbell Curls 20+20lbs x Max (4:1:1:0 tempo)
Band Tri Pressdowns x Max (2:0:2:0 tempo)
Band Tri Pressdowns x Max (2:0:2:0 tempo)

More Corrective Exercise

Wall Hamstring Stretch x 2:00 (L)
Calf Stretch x 2:00 (L)
Wall Hamstring Stretch x 2:00 (L)
Nerve Glides (L)
Wall Hamstring Stretch x 2:00 (L)
FMS Single Leg Hip Bridge x 10 (L)
Wall Hamstring Stretch x 2:00 (L)

Wall Hamstring Stretch x 5:00 (R) 

Cardio

Foam Roll x 5:00 

30 seconds work / 30 seconds rest

1. Swing 53lb Kettlebell
2. Horse Stance
3. Goblet Squat 35lb Kettlebell
4. Swing 53lb Kettlebell
5. Horse Stance
6. Goblet Squat 35lb Kettlebell
7. Swing 53lb Kettlebell
8. Horse Stance
9. Goblet Squat 53lb Kettlebell
10. Swing 53lb Kettlebell
11. Horse Stance
12. Goblet Squat 53lb Kettlebell
13. Swing 53lb Kettlebell
14. Row 53lb Kettlebell L
15. Row 53lb Kettlebell R
16. Swing 53lb Kettlebell
17. Row 53lb Kettlebell L
18. Row 53lb Kettlebell R
19. Swing 53lb Kettlebell
20. Row 53lb Kettlebell L
21. Row 53lb Kettlebell R
22. Swing 53lb Kettlebell
23. Row 53lb Kettlebell L
24. Row R 53lb Kettlebell

Again: Late night.  Frozen garage.  I'm not going to lie - it's REALLY hard to motivate to do the FMS stuff in the freezing cold.

Brain Dead Cardio

Tired.  Late at night.  Freezing cold garage.  

I needed to do some cardio that was totally brain dead - so I picked one my trainer gave me two programs ago:

20 swings every minute, on the minute, for 20 minutes.

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

Today's Workout Sucked

Did all of my FMS Stuff

Then did military presses and chinups:

Barbell Military Press 85lbs x 8
Barbell Military Press 85lbs x 6
Barbell Military Press 85lbs x 6
Barbell Military Press 85lbs x 5
Barbell Military Press 65lbs x 8

Chinups (underhand) x 5 
Chinups (underhand) x 5 
Monkey Man (hanging/climbing/swinging) x 30 seconds

Lat Pull Downs 110lbs x 8
Lat Pull Downs 90lbs x 8
Lat Pull Downs 70lbs x 8 
Lat Pull Downs 50lbs x 8  

Just felt weak all around.  At least today I was smart enough not to push it on a day I felt like crap.  Normally when my workouts suck, it's 'cause I didn't get any sleep the night before.  But last night I got 14 hours sleep, and at 9pm tonight I'm already ready to go to sleep again.  

Training with Val

Much awesomeness.  Included:

New FMS Stuff

Squat Form Work

Swing Form Work

Squats felt terrible.  Truth be told, I'm just weak at them 'cause I've been avoiding them for years.  Of course, for years my left knee hurt when I did them.  Now that I'm foam rolling my left IT Band for five minutes every day, my knee is fine.

Swings felt really good.  Val says my one kettlebell swing is really good.  My two kettlebell swing still needs work.  Really liked the "horse stance" drill she gave me.

Push Pull

Corrective Exercise

Foam Roll ITB x 5:00 (L) + 5:00 (R)
FMS Ant/Post Weight Shift Hamstring Stretching
FMS Band Loaded Abduction Squats
FMS Band Assisted Deep Squat Practice
FMS Band Loaded Hip Abduction + Ankle Dorsiflexion (L) 
FMS Single Leg Hip Bridge (L)

45° Incline Presses

1a) 45° Incline Dummbell Bench Press 35+35lbs x 8 (3:1 tempo)
1b) Pullups (overhand) x 5  (3:1 tempo) 

2a) 45° Incline Dummbell Bench Press 35+35lbs x 8 (3:1 tempo)
2b) Pullups (overhand) x 5  (3:1 tempo) 

3a) 45° Incline Dummbell Bench Press 35+35lbs x 8 (3:1 tempo)
3b) Pullups (overhand) x 5  (3:1 tempo) 

15° Incline Presses

4a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
4b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)

5a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
5b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)

6a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
6b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)

7a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
7b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)

Flat Bench Presses

8a) Flat Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
8b) Dumbbell Bent Over Rows 40 x 8L+8R (4:1 tempo)

9a) Flat Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
9b) Dumbbell Bent Over Rows 40 x 8L+8R (4:1 tempo)

10a) Flat Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
10b) Dumbbell Bent Over Rows 40 x 8L+8R (4:1 tempo)

11a) Flat Dummbell Bench Press 35+35lbs x 8 (4:1 tempo)
11b) Dumbbell Bent Over Rows 35 x 8L+8R (4:1 tempo)

12a) Flat Dummbell Bench Press 30+30lbs x 8 (4:1 tempo)
12b) Dumbbell Bent Over Rows 30 x 8L+8R (4:1 tempo)

Meathead Arm Bonus

Overhand Band Tri Pressouts x Max (1:1 tempo)
Overhand Band Tri Pressouts x Max (1:1 tempo)
Standing Dumbbell Curls x Max (4:1 tempo)

Corrective Exercise

FMS Single Leg Hip Bridge (L)
Passive Wall Hamstring Stretch x 5:00 (L)  5:00 (R)
FMS Assisted Active Straight Leh Raise x 10 (L) + 10 (R) 

 

Swings, Front Squats, Military Presses, Deadlifts

Foam Rolling x 5:00L and 5:00R

FMS Band Loaded Hip Abduction Squats
FMS Band Loaded Hip Abduction with Ankle Dorsiflexion

Two Kettlebell Swings 35+35 (70lbs) x 10
Two Kettlebell Swings 44+44 (88lbs) x 10 
Two Kettlebell Swings 53+53 (110lbs) x 10 
Two Kettlebell Swings 64+64 (128lbs) x 10 
Two Kettlebell Swings 64+64 (128lbs) x 5 

Barbell Front Squats 45lbs x 8
Barbell Front Squats 65lbs x 8 
Barbell Front Squats 85lbs x 6 
Barbell Front Squats 85lbs x 4
Barbell Front Squats 85lbs x 2

Barbell Military Presses 65lbs x 8
Barbell Military Presses 85lbs x 6
Barbell Military Presses 105lbs x 4
Barbell Military Presses 115lbs x 2

Deadlifts 155lbs x 8
Deadlifts 205lbs x 6
Deadlifts 225lbs x 4
Deadlifts 255lbs x 2

Passive Wall Hamstring Stretch x 5:00 L and 5:00 R

Front squats with a barbell were awkward.  My wrist can't do the bent back Oly style hold, so I have to do the crossover bodybuilder style hold, and it's going to take some getting used to.  Military presses and deadlifts felt great.  Did one extra set of 5 swings with with double 64lb kettlebells 'cause I wanted to do a set with more pop. 

Active Rest/PT Day/Left Day

Foam Rolling x 5:00 left leg

FMS Anterior/Posterior Loaded Hamstring Stretch
FMS Band Loaded Hip Abduction Squat
FMS Band Loaded Hip Abduction w/Ankle Dorsiflexion
FMS Band Loaded Shoulder D1-D2  

Single Leg Deadlift 25+25lbs (50lbs) x 5 left leg
Single Leg Deadlift 30+30lbs (60lbs) x 5 left leg 
Single Leg Deadlift 35+35lbs (70lbs) x 5  left leg
Single Leg Deadlift 40+40lbs (80lbs) x 5  left leg

Step Ups 12" Box 25+25lbs x 10 left leg
Step Ups 12" Box 25+25lbs x 10 left leg
Step Ups 12" Box 25+25lbs x 10 left leg
Step Ups 12" Box 25+25lbs x 10 left leg

T's 7.5+5.5lbs x 12
W's 7.5+5.5lbs x 12 

Band Loaded Shoulder External Rotation x 12L+12R
Band Loaded Shoulder External Rotation x 12L+12R
Band Loaded Shoulder External Rotation x 12L+12R 

Side Lying Hip Abduction (glut med) x 25 left leg
Side Lying Hip Abduction (glut med) x 25 left leg 

Band Hamstring Stretching