Steele's training log

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  1. #61
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    20 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions
    15x3 20lb walking lunges

  2. #62
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    3 rounds
    8 50lb barbell deadlift
    6 burpees
    10 20lb kettlebell swing
    10 15lb kettlebell snatch

    Abs:
    2x30 sec plank
    3x20 heel touches
    3x15 bicycle crunches
    3x15 mountain climb

  3. #63
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    Steele, when you started your journal your goal was to loose weight and body fat! Great goals.
    Your original stats were:
    171 lbs.
    30% BF

    Were are you at now? Just curious if the workout are doing the job.


    Sent from my iPhone using Tapatalk
    "Train beyond the pain and death is your only release." Steve Michalik - Mr. America

  4. #64
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    3 rounds

    20 lunges x kettlebell curl
    10 25lb kettlebell squats
    10 15lb kettlebell sit and press
    10 15lb kettlebell bob and weave
    10 10lb kettlebell clean, squat and press

  5. #65
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    Quote Originally Posted by Push50 View Post
    Steele, when you started your journal your goal was to loose weight and body fat! Great goals.
    Your original stats were:
    171 lbs.
    30% BF

    Were are you at now? Just curious if the workout are doing the job.


    Sent from my iPhone using Tapatalk
    Hello! Currently sitting at 157lbs. Have yet to get the body fat checked!

    I've been slow on logging in here though.

  6. #66
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    Keep up the good work. Is lot easier to stay with a program when we see the desired results.
    "Train beyond the pain and death is your only release." Steve Michalik - Mr. America

  7. #67
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    Quote Originally Posted by Push50 View Post
    Keep up the good work. Is lot easier to stay with a program when we see the desired results.
    True indeed. I've hit my plateau a while back so I had to shift my diet, so far I'm liking the results.
    How about you? How are your workouts going?

  8. #68
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    20 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions
    15x3 20lb walking lunges

    300 counts jump rope

  9. #69
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    3 sets


    10 8lb medicine ball slams
    10 40lb suspension rows (ea side)
    10 WGS with walk out
    10 Swiss ball roll out
    10 20lb cable core press
    10 minutes treadmill

  10. #70
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    15 minutes treadmill HIIT
    Additionally, during the HIIT, I was able to hit 1 mile in exactly 13 minutes. I know I haven't been tracking my runs lately, but 13 minutes for a mile is by far my best time.

    Then proceeded with some circuit:

    4 sets
    30 second 8lb ball slams
    30 second ea side 30lb cable core press (hold)

    4 sets
    15 ea side single leg hip raises
    15 ea side step ups
    2x15 sec 20lb overhead db farmer's walk

  11. #71
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    3 sets
    15 box jumps
    15 25lb kb swings
    12 30lb bb thrusters

    3 sets, progressive (30,40,60)
    elbow plank
    left side plank
    right side plank

  12. #72
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    3x15 30lb cable triceps pushdown
    3x15 10lb alt db bicep curls
    3x15 20lb ez bar curl
    3x15 10lb barbell biceps extensions
    3x15 20lb barbell curls
    3 minutes stationary bike

    ---
    Just keeping these links here for ref, just a few stuff I'm debating on getting.

    https://bodybuilding.com/store/bsn/aminox.html
    https://bodybuilding.com/store/rsp-n...aminolean.html
    https://www.amazon.com/Perfect-Keto-...rds=keto&psc=1
    https://www.amazon.com/dp/B01N0QVC4Z?psc=1

  13. #73
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    3x12 20lb straight bar bent over rows
    3x10 15lb single arm bent over db rows
    3x15 30lb seated two-arm cable lat pull down
    3x15 20lb seated cable rows
    2x10 bodyweight pull ups

  14. #74
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    4 sets
    10 ball throws, 15lbs
    40 sec plank

    4 sets
    12 hip thrusts
    12 10lb db push press

    4 sets
    12 SDL
    12 20lb db rows
    30 sec ea side suitcase carry

  15. #75
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    10 minutes stationary bike
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks
    3x15 45lb wide grip lat pulldown
    3x15 45lb seated cable rows
    3x15 10lb single arm bent over db rows
    3x15 50lb kettlebell deadlifts
    3x15 40lb t-bar rows

  16. #76
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    10 minutes treadmill

    15 minutes HIIT/ABS NTC


    3 sets

    10 45lb sumo squat (smith machine)
    10 40lb squat machine
    10 bodyweight squats
    10 25lb db squats
    10 40lb lying leg curls
    10 30lb leg extension

  17. #77
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    4 sets
    5 ea side single leg hop
    5 ea side single leg lateral hop
    5 ea side single leg hop with 180 degree turn
    10 6lb ball slams
    20 deadbugs




    3 sets
    2 different drills on the speed/agility ladder


    3x10 face pulls
    3x10 ea side one arm db press

  18. #78
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    4 sets
    15 8lb ball slams
    20 cable core rotations

    4 sets
    15 20lb push press
    15 20lb kb swings


    4 sets
    10 TRX inverted rows
    15 bodyweight squats

  19. #79
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    4 rounds
    10 5m back&forth run, tapping the ground after each rep
    20 sec mountain climbers
    no rest in between

    4 sets
    8lb squats to wall balls
    5 each leg, lunge with 5lb lateral raise
    10 sit up to hip up

    4 sets
    10 squat thrust
    12 trx inverted row
    30lb farmer's walk

    15 minute jog on the treadmill, 7.5% ave incline
    10 minute indoor bike HIIT

  20. #80

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