If you’re actually following my meanderings in the gym check out my new training log at Gymga – AND get yourself a training log there, it’s awesome!
Also, be sure to check out my gym’s blog at:
AND check out my kettlebell promo training videos for TapouT at:
http://www.tapoutvtcscottshetler.com
warm-ups: stretching, foam rolling, mobility
squat: 215×5, 240×3, 270×1, briefs – 295×1, suit w/ straps down – 315×1, suit w/ straps up – 365×1
deadlift w/ bands: 185×2 / 5
GHR: bw x 10, 25×6 / 2
pulldown abs: 3×10-15
neck harness: 3×15
That’s it. Did a light week of easy 5 rep sets for the past week and a half, nothing serious to post. Back at it after an awesome weekend in New Orleans and Biloxi.
Check this out if you haven’t yet:
Also check out my Gymga training log at:
5/16/11
warm-ups: stretching, mobility, foam rolling, box jumps, jumping rope
deadlift: 225×3, 255×3, 290×3
box squat: 170+chains x 2 / 5
1-arm long cycle: 16kg x 4+4, 24kg x 4+4, 32kg x 8+8, 28kg x 8+8
45 degree back raise: 3×8
side bend: 3×10
reverse sit-up: 3×10
Check this out!
http://blog.tapoutvtc.com/2011/05/16/scott-shetlers-kettlebell-workout-now-available-on-tapoutvtc-com/
5/18/11
warm-ups: stretching, mobility, pushups, band rows, triceps extensions
bench press: 150×3, 170×3, 195×3, 150×8
chin-ups: 30 reps
close grip bench: 135×8 / 3
lat pulldown: 120 x 10 / 3
barbell curl: 65×8 / 5
Yeah I curled in the rack – screw you whiny little bitches!!! Hahaha!
Check this out!!!
http://blog.tapoutvtc.com/2011/05/16/scott-shetlers-kettlebell-workout-now-available-on-tapoutvtc-com/
Warm-ups: foam rolling, mobility, stretching, sled dragging
squat: 200×3, 230×3, 255×3
deadlift w/ chains: 190×2 / 5
1-arm jerks: 16kgx6+6, 24kgx6+6, 32kgx12+12, 28kgx12+12
ghr: 3×8
pulldown abs: 3×15
warm-ups: foam rolling, mobility, stretching, jumping rope
squat: 200×3, 230×3, 255×3
press: 80×5, 85×5, 90×5 / 3
chin-ups: 50 reps
*prowler sprints: 20yd x 16 (varied weights)
It was like 6 million degrees outside so the prowler sprints were outstanding…
warm-ups: foam rolling, indian club drills, mobility, flexibility, jumping rope, bw squats, pullups, pushups, GHRs, box jumps
long cycle: 12kg x 20 / 2:00; 16kg x 18 / 2:00; 20kg x 16 / 2:00; 16kg x 18 / 2:00
45 degree back raise: 3×10
reverse sit-up: 3×10
running x 30:00, kept HR between 130 – 150 bpm
Monday 5/2/11
warm ups: stretching and mobility
squat: bar x 5, 95×5, 135×3, 185×3, 225×3, 245×1, 275×1, 185×5
deadlifts: 135×5, 185×3 / 5
hanging leg raise: 5×5
bike x 20:00
Was at Luxor in Vegas, pretty decent fitness center actually have a squat rack and barbell and dumbbells up to 100’s.
Wednesday 5/4/11
warm ups: foam rolling, stretching, mobility
bench press: bar x 10 / 2, 95×8, 115×6, 135×4, 155×2, 185×2, 205×1 / 3
close grip bench press: 155×3 / 5
seated row: 120×12, 130×10, 140×8, 150×10, 120×15
lateral raise: 3×12
pulldown: 3×10
db curl: 5×6-12
Was super tired today, no conditioning work.
warm-ups: mobility, stretching, foam rolling, Indian club drills
press: barx10, 65×5, 80×5, 95×3, 115×2, 135×1, 120×3, 110×3, 95×3
chin-ups: 27 reps
close grip bench press: 135×8 / 3
seated row: 120×12 / 3
*Kettlebell Conditioning:
-1-arm clean x 16kg x 24+24 / 3:00 — rest x 1:00
-1-arm jerk x 16kg x 24+24 / 3:00 — rest x 1:00
-1-arm long cycle x 16kg x 16+16 / 3:00
warm ups: mobility, foam rolling, Indian Club drills
squat: barx8, 95×5, 135×3, 185×3, 225×2, 275×1, 295×1, 265×2, 235×2, 205×2
lat pulldown: 3×12
GHR: 3×8
1-arm kettlebell jerks: 24kg x 12+12, 28kg x 6+6, 32kg x 3+3, 36kg x 3+3
reverse situp: 4×10
Good session tonight, felt strong. Psyched for the Georgia Combat Athlete Expo tomorrow! Don’t forget to check out my kettlebell training promo video for TapouT VTC at:
warm ups: band rotator cuff, stretching, shoulder mobility, lat work, light triceps, light db bench
1. floor press w/ chains: barx5, 95×5, 115×3, 135×3, 155×1, 185×1, 165x1x3
2. 4-board press: 135×5, 185×3, 205×3, 225×3
3. barbell extension: 45×10, 55×8, 65×6, 75×6, 55×15
4. grappler row: 5×8-20
5. seated row: 3×12-15
Done. Skipped the kettlebell work cause’ we had to shoot some promotional Indian Club training clips and do some pics. Stay tuned, good shit coming down the road. If anyone wants to order Indian Clubs and Dr. Ed Thomas’ instructional DVD let me know, we’ll the best prices on them.
Oh, and check out my promotional kettlebell training video for TapouT’s VTC!
http://www.tapoutvtcscottshetler.com
deadlift: 135×5, 185×3, 225×1, 275×1, 295×1, 315×1, 285×3, 250×3, 220×3
kettlebell jerks: 16kg x 24/3:00; 20kg x 16/2:00; 24kg x 12/1:30
pulldown abs: 3×20
45 degree back raise: 1×13, 2×10
prowler run: 40yd x 5Done. Had jury duty all last week and last week was a deload week so nothing special to write about. Back at it…
Now go check out my promo kettlebell video for TapouT’s VTC!
http://www.tapoutvtcscottshetler.com
warm ups then:
bench press: 160×5, 185×3, 205×1
chinups: x 41 reps
swiss bar overhead press: 80 x 10 / 3
kettlebell snatch: 16kg x 100 reps @ 20rpm / 5:00 –> switched hands every 10 reps
interval run: alternated between walking and jogging to maintain a HR of 130-150 bpm x 15:00
starting HR – 84 bpm; max HR – 179 bpm; avg HR – 130 bpm; 5:00 post workout HR – 119 bpm
warm up: foam roll, mobility, stretching, dynamic warm ups
squat: 215×5, 240×3, 270×1
deadlift: 190×3 / 3
kettlebell jerks: 12kg x 26/2:00; 16kg x 25/2:00; 20kg x 16/1:00
1-arm kettlebell jerk: 24kg x 12+12/2:00; 28kg x 6+6/1:00; 32kg x 6+6/1:00
weighted sit-up: 3×10
neck harness: 3×15
jumping rope: x 150
Starting HR: 72 bpm; Avg HR: 117 bpm; Max HR: 165 bpm; 5:00 post exercise HR: 110 bpm
Be sure to check out my kettlebell training promo video for TapouT VTC at:
http://www.tapoutvtcscottshetler.com
warm ups: stretch, foam roll, mobility
press: 100×5, 110×3, 125×3
chins: 25 reps
close grip bench: 135×5 / 3
bent over row: 165×5, 185×3, 205×3
kettlebell snatch: 12kg x 20+20/2:00; 16kg x 18+18/2:00; 20kg x 16+16/2:00
1-arm clean: 24kg x 10+10, 28kg x 8+8, 32kg x 6+6
Done. Cracked open a bottle of post workout Magic Hat Wacko (awesome post-workout drink, way better than Surge or waxy maize..) and the inside of the cap read “The weight is not as heavy as you think”. One more reason beer beats the crap out of a protein/carb drink post workout.
Check out my TapouT VTC promo kettlebell training video at:
Scott's Training 