Fun with Fitocracy… chasing fitness quests…


Well… tonight I got a bit carried away with the new “game” called Fitocracy. There were various “Quests” that could be completed by doing certain exercise combinations or weights, so I decided to see if I could knock out a few.  I haven’t done bench presses or any dumbbell flyes/curls in many years, so they toasted my shoulders/triceps.  Tomorrow may be a rest night… LOL.

  • Barbell Bench Press:
    • 135 lb x 5 reps
    • 55 lb x 10 reps
    • 55 lb x 10 reps
    • 105 lb x 10 reps
  • Dumbbell Squat:
    • 15 lb x 15 reps
  • Bench Dip (Seated Dip):
    • 10 reps
  • One-Arm Dumbbell Row:
    • 15 lb x 10 reps
    • 15 lb x 10 reps
  • Dumbbell Bicep Curl:
    • 15 lb x 10 reps
    • 15 lb x 10 reps
  • Dumbbell Flyes:
    • 15 lb x 10 reps
    • 15 lb x 10 reps
  • One-Arm Kettlebell Swing:
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
  • Dumbbell Bench Press:
    • 15 lb x 10 reps

Monday Jan 23 Lunchtime Wakeup


Lunchtime 10 Minute Wakeup:

50# KB Front Squat

20# KB Windmill x 3/side

50# KB 1-handed swing x 5/side x 2 sets

50# KB Snatch x 5/side x 2 sets

Monday Jan 16 Kettlebell Swings


Lunchtime wakeup:

50# 2-Handed KB Power Swings x 5 (1 rep, reset, repeat)
50# KB Jump squats x 5
50# 1-Handed KB Power Swings x 5/side (1 rep, reset, switch sides, repeat)

Thursday Dec 22 KB Swing, High Pull, and Snatch


Today’s exercise was a good way to break up the monotony of creating technical manuals at work.

Movements:

20# KB Front Squat x 5 reps/side

35# KB Complex x 5 sets (Total 150 reps)

  • Left Hand KB Swing x 5, KB High Pull x 5, KB Snatch x 5
  • Right Hand KB Swing x 5, KB High Pull x 5, KB Snatch x 5

The sets weren’t done all at once, but 1 or 2 at a time as I was putting together binders and running copies from the copier.

 

Dec 7th KB Swings


Remember Pearl Harbor!!

35# KB 1-handed swings x 5 reps x 27

5 minutes: 135 reps

Wed Nov 30 KB Medley


Lunch Time

35# Front Squat x 5
50# Front Squat x 5
62# Front Squat x 5

Hurdler Stretches

62# 2-handed KB Swing x 10 reps

62# KB Clean x 5 reps per side

35# Snatch x 10 reps per side

Monday Nov 28 Lunchtime Refresher


Lunch Time

35# Front Squat x 5 x 2

1 Minute: 35# 1-handed KB Swing x 35 reps

1 Minute: 35# 1-handed KB Swing x 37 reps

35# Front Squat x 5 x 1

Walking and KB Swings Tue Oct 18th


35# KB 2-handed Swings x 50

35# KB 1-handed Swings x 25/side

Walk, 1K, leisurely with co-workers

Double KB Exercises Sept 14


Lunch Time workout:

Air Squats

Double KB Deadlifts x 5 (50# & 62#)

Double KB Swing x 5 (50# & 62#)

Double KB Clean and Front Squat x 5 (50# & 62#)

Double KB Swing x 5 (62# & 50#)

Double KB Clean and Front Squat x 5 (62# & 50#)

50# KB 1-handed Swing x 5/side

50# KB Snatch  x 5/side

Total Reps: 45

Kettlebell Swings Mon Sept 12


35# 2-handed KB Swings x 10
50# 2-handed KB Swings x 10
35# 2-handed KB Swings x 10
62# 2-handed KB Swings x 10
35# 2-handed KB Swings x 10
50# 2-handed KB Swings x 10
35# 2-handed KB Swings x 10
62# 2-handed KB Swings x 10
35# 2-handed KB Swings x 10
50# 2-handed KB Swings x 10

Total: 100 reps

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