training journal

2022 – The Year of the She-Hulk As of December 31, 2022, I am at my most fittest and strongest. I also haven’t been this light in 15 years. Preparing for peri-menopause, I have been methodical in the way I am building muscle and committing to a body recomposition (less weight loss and more exchanging of fat for muscle.). See below for a glimpse of my current weekly training schedule. I will try to update previous training programs. DECEMBER 2022 Day 1 (Sunday):  Warm-up barbell deadlift x 5 reps

• 45, 55, 65, 75, 85, 95, 105, 115, 125

Barbell Deadlift x 5 reps (lbs)

• 135 – 3 sets of 3

Pushups/Bulgarian Split Squats with 12 kg kettlebell

• Superset 5 pushups in between 8 reps per leg
• Total: 30 pushups and 24 split squats per leg

Day 2 (Monday): Iyengar Yoga with Mariela at Cariblue Day 3 (Tuesday): Clean and Press 12 kg (Light)

• 3 x Ladder: 1, 2
• Superset with Chin-up Ladder: 1, 2

Beach Volleyball Day 4 (Wednesday): Warm-up barbell back squat x 5 reps

• 45, 55, 65, 75

Barbell Back Squat x 5 reps (lbs)

• 85 – 3 sets of 3

16kg kettlebell rack carry X 3 sets Day 5 (Thursday): Zumba Beach Volleyball Day 6 (Friday): Clean and Press 12 kg (Heavy)

• 3 x Ladder: 1, 2, 3
• Superset with Chin-up Ladder: 1, 2, 3

Beach Volleyball Day 7 (Saturday): Vinyasa Yoga with Avani at AmaSer APRIL 2020 April 22/20 Snatches with 12kg kettlebell 15 min. – 3 snatches alternating left and right arm; see how many sets I can do in this timeframe with ample rest: Ten Sets done! April 20/20: Hills – 5 sets April 19/20: Snatches with 12kg kettlebell 10 min. – 5 snatches on the minute alternating Left and Right arm (25 snatches per arm) April 18/20 Hills – 5 sets April 15/20 18 minutes 16 kg kettlebell swings Pushups using the green band to support First minute: 10 swings Second minute: 10 swings Rest 1.5 minutes First 30 seconds: 5 pushups Second 30 seconds: 5 pushups Third 30 seconds: 5 pushups Fourth 30 seconds: 5 pushups Rest 1.5 minutes Repeat this set 3 times. April 13/20 Hills – 5 sets April 12/20 24 minutes 16 kg kettlebell swings Pushups using the green band to support (See above but repeat the set 4 times) SPRING 2018 I used to keep a training journal back before we were busy moving and immigrating and building. Now my training consists of planting, walking two large puppies that weigh about 40kg each, and occasionally attending a Pilates class. *** I’ve been getting quite a few questions of how I stay physically active so I decided to create a page devoted to documenting my training progress.  (Scroll down for the updated training journals – 2015 progress below!) P.S. Shout out to my hubby for the programs, coaching, and support! If you have any questions, please shoot me an email:  rdiosolopez@gmail.com *** FALL 2015 Monday and Thursday:  Hill Running (and Thursday Pilates class) Tuesday, Wednesday, Friday: Walking for 1 hour and yoga *** Taking a break from training and just remaining active because of a busy home schedule and getting back into the swing of things with homeschooling and managing other projects. SPRING 2015 Began new training program May 5, 2015…I have also incorporated yoga on the off days….

• hold the kettlebell in the rack on your R side
• lunge back with your R leg touching the R knee to the ground
• push through your L leg to get back to standing, pause and squeeze your L glute, then PRESS the KB with your R arm
• do all 5 reps, then switch to the L side

March 10, 2015 I did my December 2014 program (scroll down) until we left for Costa Rica at the end of January.  While in Costa Rica for a month, I alternated sprinting on the beach and going for 1-1.5 hour long walks in the morning.  I did occasional bodywork stuff on the rings and did one yoga class.  I felt great with this simple program.  We returned home in mid-February and I haven’t done much except Original Strength resets.  I am starting a new 4-week program:

1. Start the session increasing your parasympathetic tone by deep breathing for 10-20 breaths
2. Then warm-up with your OS Reset Routine
3. Perform 1 Get-Up per side holding each position solid for 2 seconds
4. Then, set your timer for 15 minutes, and perform the following complex as many times as possible within the 15 minute period. These are 1-arm complexes so start with your left arm and perform all the exercises, then switch to your right and do the same. You can rest both between hand switches and/or between completion of both sides. Try not to rest until you’ve completed the entire complex…
   • Clean x 1
   • Press x 1
   • Squat x 2
   • Swing x 5
   • Switch Hands or park the KB and rest

1. Start with breathing… 10 to 20 breaths
2. OS Reset Routine…
   • Neck Nods x 10 each (“yes” and “no”)
   • Rocking x 10
   • Rolling x 10 each limb
   • Cross Crawl x 20
3. Set your timer for 10 minutes and baby crawl forward and backward.  Play with the speed throughout the session.  Make sure to accentuate the flexion in your wrists when you crawl to balance all the extension.
4. Finish with breathing… 10 to 20 breaths

1. Start the session increasing your parasympathetic tone by deep breathing for 10-20 breaths
2. Then warm-up with your OS Reset Routine
3. Perform 1 Get-Up per side holding each position solid for 2 seconds
4. Then, set your timer for 15 minutes, and perform the following complex as many times as possible within the 15 minute period. These are 1-arm complexes so start with your left arm and perform all the exercises, then switch to your right and do the same. You can rest both between hand switches and/or between completion of both sides. Try not to rest until you’ve completed the entire complex…
   • Swing x 5
   • Snatch x 4
   • Squat x 3
   • Switch Hands or park the KB and rest

1. Start with breathing… 10 to 20 breaths
2. OS Reset Routine
3. Set your timer for 10 minutes and baby crawl forward and backward.  Play with the speed throughout the session.  Make sure to accentuate the flexion in your wrists when you crawl to balance all the extension.
4. Finish with breathing… 10 to 20 breaths

*** December 17, 2014 November 10, 2014 3-week Training Program Finished the last program with great results strength-wise.  Able to really focus on technique and pay attention to my body’s feedback.  Starting a new program that will include snatches with the 12kg which I have never done before.  I do feel that I am at my strongest right now. Monday *** FALL 2014 Training program MONDAY – Strength Foundation *** June 24, 2014 Started a new 6 week program with double 12kg kbs: WEEK 1: Monday: 1. Warm-up Original Strength Resets 2. Double Front Squat & Double Press (2 x 12kg) – 10 sets of 1 3. Crawl for 5 minutes Wednesday: 1. Warm-up Original Strength Resets 2. Double Swing (2 x 10kg) – 5 times at the top of each minute for 10 minutes 3. Crawl for 5 minutes Thursday: 1. Warm-up Original Strength Resets 2. Double Front Squat & Double Press (2 x 12kg) – 10 sets of 1 3. Crawl for 5 minutes Friday: 1. Warm-up Original Strength Resets 2. Double Swing (2 x 10kg) – 6 times at the top of each minute for 10 minutes 3. Crawl for 5 minutes WEEK 2:  Monday is the same.  Increase to 6 reps and 6 sets for the other days. WEEK 3:  Monday is the same.  Increase to 7 reps and 7 sets for the other days. WEEK 4:  Monday is the same.  Increase to 8 reps and 8 sets for the other days. WEEK 5:  Monday is the same.  Tuesday/Friday: swings – 20 sec work/40 sec rest and Thursday: 9 sets. WEEK 6:  Monday is the same.  Tuesday/Friday: swings – 25 sec work/35 sec rest and Thursday: 10 sets. *** June 16, 2014 Taper Week/Off Week. Original Strength Resets daily. Mon: Swing 16 kg kb 12 times at the top of every minute for 10 minutes. Crawl 5 minutes. Wed: Press/squat double 12 kg kbs – 1 rep/5 sets (superset) Friday:  Swing double 12 kg – 5 times at the top of every minute for 10 minutes. Crawl 5 minutes *** May 20, 2014 Started a new 4 week program this week now that I have regained strength and my elbow is feeling better. Week 1 – Week 3: Monday – Medium GRIND 1. Warm-up Original Strength Resets 2. Double Front Squat & Double Press (2 x 10kg) – Ladder 1, 2, 3 – Complete as many ladders as I can in 25 minutes without sacrificing technique 3. 5 minute forward and backward crawl Tuesday – Light BALLISTIC 1. Warm-up Original Strength Resets 2. Double Clean & Double Swing (2 x 10kg) – Ladder 2, 4, 6 (Superset) – Complete as many ladders as I can in 20 minutes without sacrificing technique 3. 5 minute forward and backward crawl Wednesday – Heavy GRIND 1. Warm-up Original Strength Resets 2. Double Front Squat & Double Press (2 x 10kg) – sets of 3 – Complete as many sets as I can in 25 minutes without sacrificing technique 3. 5 minute forward and backward crawl Thursday – Medium BALLISTIC 1. Warm-up Original Strength Resets 2. Double Clean & Double Swing (2 x 10kg) – Sets of 6-7 – Complete as many sets as I can in 20 minutes without sacrificing technique 3. 5 minute forward and backward crawl Friday – Light GRIND 1. Warm-up Original Strength Resets 2. Double Front Squat & Double Press (2 x 10kg) – sets of 2 – Complete as many sets as I can in 25 minutes without sacrificing technique 3. 5 minute forward and backward crawl Saturday – Heavy BALLISTIC 1. Warm-up Original Strength Resets 2. Double Clean & Double Swing (2 x 10kg) – Sets of 8 – Complete as many sets as I can in 20 minutes without sacrificing technique 3. 5 minute forward and backward crawl Sunday – REST *** Week 1-3:  I try to break the previous week’s record of sets/ladders accomplished. Week 4 Monday – Light GRIND 1. Warm-up Original Strength Resets 2. Double Front Squat & Double Press (2 x 10kg) – sets of 3 – Complete as many sets as I can in 25 minutes without sacrificing technique 3. 5 minute forward and backward crawl Tuesday – Heavy BALLISTIC 1. Warm-up Original Strength Resets 2. Double Clean & Double Swing (2 x 10kg) – Sets of 10 – Complete as many sets as I can in 20 minutes without sacrificing technique 3. 5 minute forward and backward crawl Wednesday – REST Thursday – Light BALLISTIC 1. Warm-up Original Strength Resets 2. Double Clean & Double Swing (2 x 10kg) – Sets of 6 – Complete as many sets as I can in 20 minutes without sacrificing technique 3. 5 minute forward and backward crawl Friday – REST Saturday – Heavy GRIND 1. Warm-up Original Strength Resets 2. Double Front Squat & Double Press (2 x 10kg) – sets of 4 – Complete as many sets as I can in 25 minutes without sacrificing technique 3. 5 minute forward and backward crawl *** April 23, 2014 Progress Report: (see March 17th’s entry below for details of workout A, B, C, D) Workout A – I began with only 3 sets and 5 weeks later, I am able to complete 5 sets. (Progressed to advanced form of bird-dog exercise.) Workout B and D –  I have been able to do one-handed swings with the 12kg (10 per side at the top of each minute) for Workout B and D.  And just yesterday, I have started to swing with the 16 kg  for Workout B and D. Workout C – I began with only being able to complete 7 sets and 5 weeks later, I am able to complete 10 sets.  (Progressed to advanced form of bird-dog exercise.) Additional exercises:  Indoor soccer season is over.  For the last few weeks, I have been doing stairs with some friends at the local ravine while the kids are in their outdoor program.  We set the timer for 15 minutes and do as many as we can. Notes: Elbow is still stiff at the beginning of training but after doing Original Strength resets for warm-up, it feels fine.  Still focusing on tension and technique especially the swings.  Squats are done very slowly and very controlled to maximize tension. *** March 17, 2014: I injured my elbow about 6 weeks ago and I rested it for about a month so I am slowly easing back into training with kettlebells.  Here is my current weekly program: Workout A:  (12kg) – 1, 2, 3 Ladder – Squats & Bird-Dogs  (repeat ladder for 12 minutes) Workout B: (12kg) – 10 swings at the top of each minute (10 minutes) Workout C: (12kg) – 3 x squats; 3 x Bird-Dogs  (repeat for 12 minutes) Workout D: (12kg) – 10 swings at the top of each minute (10 minutes) I warm up using Original Strength resets which take about 5 minutes.  And I train M, T, Th, Sa.  (I play soccer on Friday nights.)  This is a weekly program for 4-6 weeks. Notes:  My energy is so much higher now that I am backing to training after a forced injury rest.  It’s a pretty easy program for me but I am enjoying focusing on technique and slowing down my squats to maximize tension.