The Log of Conjugate PR's

[Meshuggah]

Saturday 5-18-24 / Indoors

Kettlebell Halo

2X20 @ 17#

Partial Kettlebell Get-Up

3X6 L&R @ 17#

Lower Back Rehab Stuff

Music: Yes - Yessongs (Live, 51st Anniversary)

[Meshuggah]

Monday 5-20-24 / Indoors

Dumbbell Suitcase Carry with 20#

10 Minutes - Hand Switch Every 40 Paces

Partial Kettlebell Get-Up

3X6 L&R @ 17#

Lower Back Rehab Stuff

Music: Iron Maiden - Piece of Mind

[Meshuggah]

Thursday 5-23-24 / Indoors

Dumbbell Suitcase Carry with 25#

10 Minutes - Hand Switch Every 40 Paces

Kettlebell Halo

1X20 (10L, 10R) @ 35# Bell

Kettlebell Snatch-Squat-Press

8 Rounds @ 35# Bell

Music: Eisbrecher - Eisbrecher (2004)

Video: https://youtu.be/tGIYULbkJVs?si=_RFe3nMLWhTNTFmw

** I started doing a 10 minute walk (usually suitcase carries) after every meal.

[Meshuggah]

Friday 5-24-24 / Indoors

Dumbbell Suitcase Carry with 25#

10 Minutes - Hand Switch Every 40 Paces

Dumbbell Partial Get-Up

3X6 L&R @ 20#

Music: David Gilmour - David Gilmour (Debut 1978, 46th Anniversary Tomorrow)

[Meshuggah]

Tuesday 5-28-24

Dumbbell Partial Get-Up

3X6 L&R @ 25#

CoC Grippers

Music: Black Sabbath - 13

Trying to rehab the shoulders with Get-Ups, the pain in my right shoulder has
been ruining my sleep for awhile now. Almost my entire body is a wreck.

[BrooklynJerry]

This shoulder thing sure is baffling. I can feel ok all day, then in the middle of the night it wakes me up.

[Meshuggah]

This shoulder thing sure is baffling. I can feel ok all day, then in the middle of the night it wakes me up.

Yep, bed has become torture.

*************************

Wednesday 5-29-24 / Indoors

Double Kettlebell Front Squat

1X5 @ 35# Bells
1X5 @ 44# Bells
4X3 @ 53# Bells

Music: Pink Floyd - Pulse (Live, 29th Anniversary)

[Meshuggah]

Tuesday 6-4-24 / Indoors

Kettlebell Gorilla Row

3X10 @ 44# Bells

Kettlebell Clean & Press

2X5 L&R @ 35# Bell

Music: Black Sabbath - Headless Cross

[Meshuggah]

Saturday 6-8-24 / Indoors

Double Kettlebell Armor Building Complex (ABC)

5 Rounds @ 35# Bells

Music: RUSH - Clockworks Angels (12th Anniversary)

The Double ABC is: 2 Double Cleans, 1 Double Press, 3 Double Front Squats

Today's Totals with 35# Bells:

10 Double Cleans
5 Double Presses
15 Double Front Squats

I'm using Dan John's program The Armor Building Formula and plan on
building myself up with it if my Lower Back allows me to make progress.

[Meshuggah]

Monday 6-11-24 / Indoors

Dumbbell Suitcase Carry with 20#

10 Minutes - Hand Switch Every 40 Paces

Kettlebell Clean & Press

2X12 L&R @ 17#

Two Arm Kettlebell Swing

1X25 @ 35#
4X20 @ 44#

Music: Led Zeppelin - Physical Graffiti

* Since I haven't been able to be as active because of the lower back problems I have
made an effort to lose some weight and I've dropped 22 pounds of flab and now weigh 196
My goal now is to trim down to 175 to 180 pounds of functional muscle. No More Flab.