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Steele's training log

steelestrong

New member
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
 

steelestrong

New member
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
 

Push50

Senior Member
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
 

steelestrong

New member
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
 

steelestrong

New member
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.
 

Push50

Senior Member
Keep up the good work. Is lot easier to stay with a program when we see the desired results.
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
Deadlift
4x12 98lbs


4 sets
12 ea side lateral wall balls, 14lb
30 sec plank


4 sets
12 ball slams, 12lb
8 30lb goblet squats


4 sets
12 explosive hip thrusts
25 lb ea hand farmer's
15 25lb kb swings
 

steelestrong

New member
front squats
2x8 45lb warm up
5x5 75lbs

deadlift
2x8 95lbs warm up
5x5 155lbs

leg press
4x12 200lbs

lying leg curl
leg extension
4x12 60lbs
 

steelestrong

New member
5 sets

20 tuck jumps
15 medicine ball jacks
10 lateral hops
5 rounds suicide
--

back squats
2x5 bar weight warm up
5x5 65lb, working sets

RDL
8 95lbs warm up
5x5 105lbs

Leg press
3x10 210

Leg extension
3x10 80
--

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees
 

steelestrong

New member
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
 

Push50

Senior Member
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?

Sorry for the late reply! It's been a busy season at work.

Have a nice home gym. Hitting it 2-3 hours 6 days a week.


Sent from my iPhone using Tapatalk
 

steelestrong

New member
bent over rows
2x8 50lbs, warm up
3x3 80lbs, working

low row
4x10 60lbs
wide grip lat
4x10 60lbs

face pulls
4x12 15lbs

barbell curls
4x10 20lbs

straight arm pulldown
4x12 20lbs
 

steelestrong

New member
Circuit:

4 sets
15 squats to high ball toss
20 elbow plank reach

4 sets
15 goblet squats
15 db curl and press

4 sets
15 ea side, standing single arm cable row
15 ea side, single leg deadlifts
2 rounds suit case carry walk


Finisher - I'm not sure how I'm still alive after this one but yeah lol

5 sets

20 tuck jumps
15 medicine ball jacks
10 lateral hops
5 rounds suicide
 
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