Come and Dig my Herbs

I have taken Cleans & Presses out of my workout for a while, doing some different motions should help me from irritating my elbow, while still getting exercise. I have added Bottoms-Up Presses (BUP ) and Waiters presses, both of which have balance elements, which develops stabilizing muscles as well. This dovetails in with the other PT work I am doing.

I have also started using some herbal anti-inflammatory (Zyflamend), as I don’t like taking a lot of Ibuprophen. I also am using some Arnica Gel, which works great. Overall, my elbow feels good, with just some soreness left when I twist it just the right way. (Note: don’t do that)

I have hit my 90 days of weight/stats recording on our scale. My bodyfat is almost down to 20%, from 23.5%. I had set a goal of 16% by January, but that seems a little unrealistic. If I can get to 18% I will be impressed.

Week of 11/15/9

Sunday:
    Stretching
    35# KB Clean & Press 1-2-3 Ladders – 5 sets
    35# KB swings – 6 minutes – Sets of 30 – 10 sec rest
    44# KB TGU – 3 each side

Monday:
    Stretching
    35# KB Clean & Press 1-2-3 Ladders – 3 sets
    35# KB snatch 5 each side

Tuesday:
    Incline situps – 3 sets of 10
    Swiss Ball Pushup 3 sets of 10
    44# KB Crush Curls – 3 sets of 10

Wednesday:
    44# KB Goblet Squats – 5 sets of 5
    35# KB BUP Press – 5 each side
    44# KB Waiters Press – 5 each side
    35# KB Maxercist Rows 5 sets of 5
    44# KB TGU – 5 each side
    44# KB Swings – 2 sets of 20

Thursday:
    Incline situps – 3 sets of 10
    Swiss Ball Situps – 2 sets of 10
    Janda situps – 2
    Full Contact Twist – 3 sets of 10
    Saxon Bends – 10

Friday:
    Rest

Wednesday:
    44# KB Goblet Squats – 5 sets of 5
    35# KB BUP Press – 5 each side
    44# KB Waiters Press – 5 each side
    35# KB Maxercist Rows 5 sets of 5
    44# KB TGU – 2 each side
    44# KB Swings – 3 sets of 20