07-26-21 12:20 PM - Post#912151    

7/24/21
Yard work, mowing the lawn, stained the floor of the deck
7/25/21
Pedaled a stationary bike at low impact for 30 minutes
7/26/21
45 minute walk with dog
Needed a quick hitter, decided on More Kettlebell Muscle's Lucky 13 workout
Double 45's
3 rounds
Work:rest ratio 1:2
Double Swing x 5
Double Clean x 5
Alternating Reverse Lunge, 5L, 5R
Seesaw Press, 5,5
Ab roller 3 x 10
Vacuum 3 x 4
Plank x 3

Presses don't bother my shoulder. Lunges were TOUGH. I think I dinged my shoulder doing pushups and band pull-aparts.

07-28-21 12:11 PM - Post#912198    

7/27/21
Easy Day Lucky 13 Week 1
Double 45's
3 rounds 1:2 Work:Rest
Clean x 5
Press x 5
Squat x 5

7/28/21
Heavy Day Lucky 13 Week 1
Double 45's
3 rounds 1:2 Work:Rest
Run as a chain
Repeat this sequence 5 times
Double Snatch x 1
Press x 1
Reverse Lunge x 1L 1R
Clean x 1
Squat x 1

25 minute walk

The Giant
07-29-21 06:45 PM - Post#912242    

7/29/21
Played 18 this AM and walked.
My college buddy who was in my wedding was in town and saw another friend I haven't seen in a couple of years.

Tanqueray and tonic on the 19th hole, then,

Stuffed my face with pizza and 2 beers for lunch.

6 PM
Week 2 Lucky 13
4 rounds done as a chain
Work:Rest 1:2
5 x around the sequence = 1 round
Double 45s
Double Swing x 1
Double Clean x 1
Reverse Lunge x 1L, 1R
Seesaw Press x 1L, 1R

Rested 4 minutes and did Easy Day
4 rounds
1:2
Double 45's
Double Clean, Press, Front Squat x 5

23 minute workout. Felt great

Edited by BChase on 07-29-21 06:47 PM. Reason for edit: No reason given.

07-31-21 06:01 AM - Post#912266    

7/30/21
Week 2 Lucky 13 Complex
Double 45's
Done as a chain
Work:Rest 1:2
4 rounds
5 x around the sequence = 1 round
Double Snatch x 1
Press x 1
Reverse Lunge 1L, 1R
Double Clean x 1
Front Squat x 1

This was a grind. Heart pounding leg shaker. 13 minutes of fun

The Giant
08-04-21 07:33 AM - Post#912352    

7/31/21
Week 3 Lucky 13 Complex
Medium Day
Double 45's
Chain 5 rounds
Work:rest 1:2 Sequence repeated 5x
Double Swing x 1
Double Clean x 1
Reverse Lunge x 1L, 1R
See Saw Press 1L, 1R

Afternoon Acadia National Park 4 mile hike South Bubble and Jordan Pond

8/1/21
Acadia National Park
AM Pemetic 1250 foot climb up and then down
PM Dorr Ladder hike 1150 feet up and then back down
25000 steps

8/2/21
Acadia National Park
Beehive Mountain 550 feet climb, Gorham Mountain 550 foot climb
1 mile walk back to car, 12000 steps

8/3/21
5 mile walk around Kennebunkport ME

Edited by BChase on 08-04-21 07:36 AM. Reason for edit: No reason given.

The Giant
08-04-21 11:18 AM - Post#912359    

8/4/21
Week 3 Easy Day Lucky 13
5 Rounds
Work:Rest 1:2
Double 45's
Done as a chain
Double Clean, Press, Squat x 1 repeat sequence 5 times for 1 round.
Ab work

Intermittent lifting throughout the late AM early PM
Double kettlebell press 55's 5 x 3
One Arm Snatch 55 5 x 5L, 5R

Edited by BChase on 08-05-21 09:46 AM. Reason for edit: No reason given.

The Giant
08-05-21 09:49 AM - Post#912392    

8/5/21
Week 3 Heavy Day Lucky 13
5 rounds
Double 45's Work:Rest 1:2
Done as a chain repeat sequence 5 x for 1 round
Double Snatch x 1
Press X 1
Lunge 1L, 1R
Double Clean x 1
Squat x 1

This was a teeth grinder. I got through it, but it was uncomfortable in the 4th and 5th sequence of the last round. Heart rate was over 180 when I finished with the legs shaking. Feels great now! Hair under 19 minutes.

Intermittent pressing double 55's 5 sets of 3 in afternoon.

Edited by BChase on 08-05-21 05:15 PM. Reason for edit: No reason given.

The Giant
08-06-21 09:56 AM - Post#912428    

8/6/21
Week 4 Medium Day Lucky 13
4 Rounds
Double 45's
Work:Rest 1:1.5
Done as a chain repeated sequence 5x for 1 round
Double Swing x 1
Double Clean x 1
Reverse Lunge 1L, 1R
See Saw Press 1L, 1R

30 minute walk

Intermittent training
3 sets of Double Kettlebell Press x 3, Front Squat x 5, Double Row x 6
2 sets of Press x 3

Using double 55's

Edited by BChase on 08-06-21 03:29 PM. Reason for edit: No reason given.

The Giant
08-07-21 03:23 PM - Post#912452    

8/7/21
Week 4 Easy Day Lucky 13
Double 45's
4 rounds
Work:Rest 1:2
Clean, Press, Squat x 1 repeat sequence 5x for a round.
5.2 mile run/walk
Ran 2.36, walked awhile, Ran 1.64. About 4 miles ran.

Edited by BChase on 08-07-21 03:24 PM. Reason for edit: No reason given.

08-08-21 10:22 AM - Post#912473    

8/8/21
Lucky 13 Week 4 Heavy Day
Double 45's
Work:Rest 1:1.5
4 rounds done as a chain. Completing sequence 5 times = 1 round
Double Snatch x 1
Press x 1
Reverse Lunge, 1L, 1R
Double Clean x 1
Front Squat x 1

Took 12:20. It was uncomfortable as fatigue set in holding bells in rack, but I persevered. A good challenge. Heart rate 182 when I was done.

08-09-21 05:09 PM - Post#912499    

8/9/21
Did a 4.5 mile hike with wife and dog after workout and played a HORRENDOUS round of golf.

Week 5 Lucky 13 Medium Day
5 rounds Double 45's Work:Rest 1:1.5
Done as a chain. 5 times through the sequence = 1 round
Double Swing x 1
Double Clean x 1
Reverse Lunge 1L, 1R
See Saw Press 1L, 1 R
Took 12:20 to do 5 rounds.
Ab work
3 mile walk with dog
Intermittent lifting
Double 55's 5 sets of 3 military press along with 6 rows.

The Giant
08-10-21 12:17 PM - Post#912513    

8/10/21
Lucky 13 Week 5 Easy Day
Double 45's done as a chain
5 rounds Work:Rest 1:1.5
5 times through sequence = 1 round
Clean, Press, Squat x 1
7:20 total
3.7 mile mountain goat run. One of the 5 best outdoor runs I've had this year. Huge long steep hill about 60% into the run.

Intermittent pressing
Double 55's. 5 x 3

Edited by BChase on 08-10-21 03:57 PM. Reason for edit: No reason given.

The Giant
08-11-21 10:51 AM - Post#912519    

8/11/21
Lucky 13 Week 5 Heavy Day
Double 45's done as a chain
5 rounds Work:Rest 1:1.5
5 times through sequence = 1 round
Double Snatch x 1
Military Press x 1
Reverse Lunge x 1L, 1R
Double Clean x 1
Front Squat x 1

This was a killer. My legs had the complete shakes when I was done. 14:20

45 minute walk.

Intermittent PM lifting every hour Week 2, Double 55's. 5 x 4, nice and smooth.

Edited by BChase on 08-11-21 03:41 PM. Reason for edit: No reason given.

The Giant
08-12-21 10:22 AM - Post#912534    

Week 6 Lucky 13 Medium Day
Ab Roller 3 x 10
Stomach Vacuum 3 x 4
Plank 3 x 1

6 rounds Double 45's Work:Rest 1:1.5
Done as a chain. 5 times through the sequence = 1 round
Double Swing x 1
Double Clean x 1
Reverse Lunge 1L, 1R
See Saw Press 1L, 1 R
Took 15:05 to do

Intermittent Lifting
Double Military Press 55 lb. kettlebells 5 sets x 4


Edited by BChase on 08-12-21 05:02 PM. Reason for edit: No reason given.

08-22-21 09:46 AM - Post#912770    

Finished Lucky 13.

Back to The Giant, 1.0
30 minutes
Double 55's
Medium Day Clean and Press, sets of 5
11 x 5 = 55 reps in 28:12