The 30 Minute Physique Experiment Day 21

 The 30 Minute Physique Experiment Day 21

09/05/2025 Training Log. Full Body 

A1: incline dumbbell bench press-2x10

A2: single arm kettlebell pendlay row-2x12/12

B1: 14 inch box step up-2x10/10

B2: 1 hand kettlebell swings-2x10/10

C1: incline dumbbell curls-12,8

C2: single arm cable pushdowns-15/15, 12/12

D1: kettlebell upright row-15,12

D2: offset kettlebell calf raise-2x10/10

Total Time = 37 minutes 

I supersetted antagonist exercises (and whatever you'd call upright rows and calf raises....I'd say they're also pretty opposite movement patterns).

I like using different exercise variations from time to time. When it comes to rows, I've done a lot of single arm kettlebell/dumbbell rows and I also dabble in alternating dead stop single arm rows. Single arm pendlay rows are basically a blend of those 2 exercises. It felt good and was fun. 

Using some similar yet different exercise variations is good for the mind and body. It's a simple way to keep training fun and can even help promote progress by adding unique stimulus from time to time. If you get bored with training, begin alternating between a few different exercise variations every 2-3 sessions for each movement pattern.

Those heavy 2 arm kettlebell upright rows were immediately brutal. My delts and traps were burning more than expected! I haven't trained this exercise seriously in a long time. It fits into the program as an alternate for other upright row variations and lateral raises.

It's a week of house painting, yard work, and general home-fixing while I enter the final 5 days until I put this rental house on the market. With a busy schedule at work on top of all that, it might be easy to skip training sessions this week. But I won't be taking part in any skipping of sessions. There's always time to train and plenty of energy to drain. 

This is why 30 minute lifting sessions are so beneficial. It's easy to find 30 or so minutes to get a good upper, lower, or full body workout completed. 

Don't make excuses. Make it happen. 3-4 lifting sessions per week. Take a walk daily. Eat responsibly.

Talk soon.