same, but different

[1.Negative Glute Ham Raise w/ 5kg 6,6
2.Pause Squats w/ 60kg 10,10]
[3.One-Arm Kettlebell Row w/ 24kg 12,9
4.KB Press w/ 16kg 8,6]
[5.Curl w/ 20kg + Red Band 8+2N,6+2N
6.Lying Tricep Extension w/ 20kg 8,8]
[7.Incline Fly's w/ 10kg DB's 10,10
8.Negative Dips w/ 16kg 6,6]

Notes:
-I know, I know, the focus is an awfull lot on upper body movements. But don't forget I am still inserting a 'kettlebell focus day' in their somewhere. There the work will mostly be done by the legs (less upper body involvement)
-The Lying Tricep Extension didn't work well with band resistance, I'll try the seated variation next to see how that works.
-I'm strongly considering band works with the shoulder presses too, maybe something I'll try next time.

Analysing some more

I decided the previous routine didn't fit my profile, not even for the least. The routine left me exhausted and it didn't seem to incorporate some sort of progression (at least not to me)

So here's what I decided to: I am going to do 2 days a week of HIT style workouts, supersetting a couple of exercises to win time and add a little flavor to the workouts. The other day will be a kettlebells-only day and will be focused around a superset of swings and front squats followed by the 10 minute clean and jerk (a seen in the workout below).

Here's what I did today:
[1. Negative Glute Ham Raise w/ 5kg 5,5
2. Pause Squats w/ 60kg 8,8]
3. Bent-Over Rows w/ 60kg x 7 + 2N
[4. DB Press w/ 20kg: 3, 1+1N
5. Curl w/ Red Band & 30kg 3+3N,2+3N]
[6. Incline Fly w/ DB's (10kg each) 8,6
7. Negative Dip w/ 16kg 5,5]

Notes:
-I will be using a dumbbell instead of the barbell for bent-over rows as the previous exercises really fire up the back to and prevent any great loads to be used with the rows.
-I will lower the weight on presses and will drastically lower the weight on curls as I expirienced the awesome effect of exercise bands used in a barbell movement. It's really quite intense. I'm curious to see the carryover in bandless exercises later on.

Clean & Jerks

Decided to give kettlebell work another shot, as those 2 24kg have just been lying there, doing nothing.

5x1 Glute Ham Raise Negatives w/ 5kg plate
10 Minute Repetition Clean & Jerk: Total Reps: 19
1 Minute Rack Hold w/ 2x24kg

Notes:
-I decided to take a time frame (10 minutes) and use it improve my best amount of C&J in every time.
-After the C&J I felt really good. The sandbag I used as padding for my GHR felt weightless. This exercise & scheme seems like a winner. Will keep using it on a regular basis.
-The 1 minute Rack Hold seems easy, but just standing there with 2x24kg's requires a lot of effort. I'll keep incorporating these too eventually learn to relax in the rack position.

Changing it up (again)

Since I was not satisfied with the results I got from HIT, I decided to go back to basics with some explosive works and grinds.

Thrusters w/ 30kg x 10
Bent-Over Rows 50kgx10,60kgx6,70kgx3,70kgx2
Military Press 16kgx10 (L&R), 24kgx3N
One Arm Pull-ups: 8 Negatives
Squats: 70kgx3
Pause Squats: 50kg: 4x6reps
Knee-ups: 1x20
Wheel Rollouts Isometric Hold: 1x10, 2x10 Negatives

Friday, Max Day

Reverse Lunge w/ 40kg x 12 (L&R)
Full Squat w/ 80kg x 5
Bent-Over Row w/ 60kg x 12 + 2N
Press Behind Neck w/ 40kg x 4,3 + 3N
Negative Chin-up (w/ Band Assistance): 10N
Curl w/ 26kg x 12 + 2N
Tricep Extension w/ 36kg x 10 + 3N
Negative Ring Dip w/ 16kg x 8N

Notes:
-Since I have 2 days to recover between workouts in stead of 1 on normal weakdays I decided to up the volume just a bit on Fridays to bust through any plateaus that would have been reached during the week.
-I am currently researching 'Evolutionary Fitness' and it's effect on muscle growth. For more information visit Evolutionary Fitness

Progression, stagnation

Reverse Lunge w/ 40kg x 8 (L&R)
Good Morning w/ 60kg x 11
Hook Grip w/ 60kg holding for +/- 30 seconds.
Bent-Over Row w/ 60kg x 11 + 2N
PBN w/ 40kg x 5 + 3N
OAC w/ Dbl Loop Red Band & 2 Finger Assistance: 8N
Curl w/ 26kg x 10 + 2N
Tricep Extension w/ 36kg x 9 + 3N
Negative Rings Dips w/ 10kg x 12

Notes:
-The Reverse Lunges seem a good exercise if you don't 1) Push off with your back foot
2) Lean your upper body into the forward motion. The groove needs to be greased and I'm sure in a matter of days I'll be doing exercise more efficiently. This will allow me to take it closer to failure.
-I have incorporated Hook Grip Holds to be able to increase my deadlift max and to make sure I'll be able to add some Snatch Grip work soon, as I knew this grip made it hard to consistently add those to my repertoire.
-Bent-Over Rows seem to be progressing well, although I should watch out not to look down while doing this exercise as this tends to shorten the range of motion.
-I decreased the assistance with One arm chinups and double looped a lighter band. The 2 finger assistance of the non-working hand will ensure I don't place any undue strain on it and will shift the bulk of the load to the appropriate side.

Back from the beach

After a brief layoff at the beach this weekend, I decided to pick up some slack and start training again.

Here's what I did today:

Single Leg Squat (Back leg Elevated) w/ 30kg x 5
Good Mornings w/ 50kg x 12
Isometric Holds w/ 100kg x 10 sec
Bent-Over Row w/ 56kg x 14 + 3N
Press Behind Neck w/ 40kg x 5 + 3N
OAC: 10N
Curl: 26kg x 9+3N
Tricep Extension: 36kg x 8 + 3N
Negative Ring Dips w/ 10kg: 10N
Wheel Rollout Hold (2nd position): 20sec+2x10sec

Notes:
-I didn't really get the groove going for single leg squats, will try reverse lunges next time.
-Good mornings felt, well, odd. Haven't done those a lot before. Making sure to watch my form (back straight) and not go too deep. Upping the weight next time.
-Bent Over Rows went good. Will be adding some weight next time.
-I extended my initial position with the Wheel Rollout Hold, making it harder to hold for time. This explains the decrease in time from one workout to another.

Changing it up

Weighted Pistols w/ 20kg x 9 + 2N
Squat w/ Red Bands & 80kg x 8
Romanian Deadlifts w/ 90kg x 10
Pull-Over w/ 25kg x 6
Lateral Raise w/ 8kg x 9 + 4N
Bent-Over Row w/ 56kg x 10 + 3N
Press Behind Neck w/ 36kg x 8 + 3N
OAC: 9N
Curls w/ 26kg x 8 + 3N
Tricep Extension w/ 36kg x 8 + 3N
Negative Ring Dips w/ 10kg x 9N
Wheel Rollout Static Hold: 45sec + 2x10sec N

Notes:
-Will be switching my exercises up to focus more on hamstrings,
while keeping correct form, as weighted pistols tend to involve more of
the spinal erectors than the hamstring when fatigued (>5 reps).
So next time my routine will look as follows:
1)Bulgarian Split Squats (back leg elevated)
2)Good Mornings (keeping the back neutral)
3)Squats w/ Band Resistance
4)Stiff Legged Deadlifts

-Will be replacing the pull-over w/ another exercise as the stool I'm using
isn't taking the weight any more.
-My PBNs don't seem to go anywhere... next time I'll up the weight and lower the reps, that should do the trick.
-I added some negative dips as I'm interested in seeing where my progress can I go if I start to accentuate the negative in some exercises. It will also be a way of adding resistance quickly, thus improving muscle recruitement.
-My curl number slightly decreased simple because I was focusing a lot of my attention on the One Arm Chin-up negative. It will go up next time.

Slow improvements

Weighted Pistols w/ 16kg x 12 + 2N
Squat w/ Light Bands & 80kg x 12
Pull-Over w/ 20kg x 10
Lateral Raise w/ 8kg x 9 + 3N
Bent-Over Row w/ 56kg x 8 + 3N
Press Behind Neck w/ 36kg x 9 + 4N
One Arm Chin-up (w/ Band Assistance) x 8N
Curl w/ 26kg x 9 + 2N
Tricep Extension w/ 36kg x 6 + 3N
Partial Rings Dips w/ 5kg x 8 + 3N
Wheel Rollout Static Hold: 40 sec + 2x10sec N

Friday

Weighted Pistols w/ 16kg x 9 (L&R) + 2N
Back Squats w/ Light Bands & 80kg x 8
SLDL w/ 90kg x 9
Pullovers w/ 20kg x 9
Lateral Raise w/ 8kg x 8 + 3N
Bent-Over Row w/ 52kg x 12 + 2N
Press Behind Neck w/ 36kg x 8 + 4N
One Arm Chin-up: 7N
Curl w/ 26kg x 7 + 2N
Tricep Extension w/ 36kg x 5 + 3N
Partial Rings Dips w/ 5kg x 8 + N
Static Wheel Rollout Hold: 35 sec + 2x10 sec Negatives

Notes:
-I could have done more on pull-overs
-I'm upping the weight on the rows next workout
-I hope I'll finally nail those 12 reps on the PBN next workout.

HITting it

After some researching I have decided to embark on a yet another new training program. This time, however, I'm pretty convinced that it's going to produce results (it already is). For more information I suggest you check out the following articles:

The Rebirth of HIT
High Intensity Training

Here what todays workout looked like:

Pistols w/10kg x 12 + 2 Negatives
Squat w/ Ligh Bands & 70kg x 15
Romanian Deadlift w/ 90kg x 8
Pullover w/ 20kg x 7
Lateral Raise w/ 8kg x 7 + 3 Negatives
Bent-Over Row w/ 52kg x 9 + 3 Negatives
Press Behind Neck w/ 36kg x 9 + Negatives
One Arm Negative Chin-up w/ Band Assistance: 6 Negatives (L&R)
Curl w/ 20kg x 12 + 2 Negatives
Lying Tricep Extension w/ 30kg x 13 + 2N
Partial Ring Dips w/ 5kg x 7 + 3N
Static Wheel Rollout Hold: 30 sec + 2x10 sec Negatives

Notes: -The Romanian Deadlifts are really more for grip work then anything else, as I'm using an overhand grip to work that weak link.
-I made 3-5 rep jump with both the curl and the tricep extensions, will be using more weight for that next workout
-Weighted Pistols are remarkably taxing cardio-wise, managed to improve my rep count this time. Will up the weight next time. Same goes for squats.