Flow Yoga...

I did flow yoga again today and pushed it a bit further. I was able to get into a wheel with some help and really felt the stretch. It is amazing how difficult this is and how different it is from kettlebells.

Day Off!

I am taking a much needed day off from training today. I plan on doing flow yoga tomorrow.

"Providence" - Short

I did "Providence" this morning but altered it a bit. I did one minutes rounds with a 30 second rest in between rounds. This got increasingly more difficult as I got to the end of the workout with the limited rest. I finished with 3 minutes of snatches. I used the 16kg bell for all exercises.

EDT

I did some overhead squats today in my EDT training and focused on proper body alignment and full range of motion. I backed off on the weight a bit and completed more reps. The yoga and new exercises have my body very sore - but in a good way.

My training looked like this today:

First PR - 15 Minutes

Long Cycle C & P - 20kg bells - 30 reps
Overhead Squats - 16kg bell - 30 reps each side

5 Minute Rest

Second PR - 10 Minutes

Pull Ups - Body Weight - 40 reps
Swiss Ball Incline Presses - 24kg bells - 48 reps

Core - Short

I have alot of DOMS (Delayed Onset Muscle Soreness) from yesterday's yoga and obviously am working muscles that need the work. Hopefully my core strength and flexibility will improve dramatically over the next few months.

This morning I dis a very short (15 minutes) core workout focusing on keeping my movements tight and controlled.

My training looked like this:

Gladiators - Bodyweight - 30 seconds each side
Hanging Leg Raises - 8 reps
Windmills - 16kg bell - 5 reps each side
Super Plank - 10 reps
Punch Matrix - 10 reps
Figure 8/ Hold - 10 reps each direction
Slingshot - 10 reps each direction

I went through the above circuit twice.

Flow Yoga...

I took another flow yoga class this morning. I am going to try to do it at least once a week to strengthen my core and increase my flexibility. I find it alot harder than training with kettlebells and other traditional training methods. Especially for 90 continuous minutes.

"Providence"....

I did Anthony DiLuglio's "Providence" workout today with the 16kg bell. It was the first time I have done it in a long time and it felt good to train strength endurance as I have been training more for strength and size lately. I finished with 3 minutes of snatches and focused on a steady pace without rushing through the reps.

Going forward I am going try to do EDT twice a week, "Providence" and/or "Firepower " twice a week and also work core for at least a day a week. I am also trying to continue practicing yoga at least once a week.

I plan on going to another flow yoga class tomorrow. The room is heated to 120 degrees and it feels great to sweat out the toxins. It is not easy to say the least!

EDT - Power

In a effort to mix up my rep range in my training to train different types of muscle fibers I decided to go up in weight today and do fewer reps - more of a power training session.

My training looked like this:

PR One - 15 Minutes:

Renegade Row Squat Clean & Press - 28kg bells -5 sets of 2 - 10 total reps
Smith Machine Incline Press - 195lbs -5 sets of 5 - 25 total reps

5 Minute Rest

PR Two - 10 Minutes

Rotational Press - 24kg bells - 4 sets of 5 each arm - 20 reps each arm
Double High Pull - 24kg bells - 4 sets of 5 - 20 total reps

Flow Yoga...

I practiced flow yoga today and loved it. I have never sweat more in my life and my muscles felt relaxed and stretched at the end!

Below is a class description:

"Flow Yoga covers a wide variety of yoga styles. Including; Ashtanga, Vinyasa, Bikram and Baptiste. It is a vigorous practice that strengthens the core muscles in the body, enhances flexibility, while encouraging deep concentration and focus. All Flow Yoga is practiced in a heated room. The heat encourages perspiration, which helps to detoxify and cleanse the body. The muscles respond to the heat by relaxing and allowing us to move deeper into a posture. Be prepared to sweat, and discover your inner strength"!

Full Body EDT & Farmers Walks/Shrugs

I wanted to get a good full body workout in today and try to hit all the major muscle groups. I find that the long cycle C & P's are one of the best full body exercises just by themselves and are even better when used as the base of a training program with other exercises added in for good measure. If you can find the right weight (not too light or heavy) then it is a great exercise for both strength and strength endurance.

My training looked like this today:

First PR - 15 Minutes

Long Cycle C & P - 24kg bells - 35 reps
Double Suitcase DL - 32kg bells - 35 reps

5 Minute Rest

Second PR - 10 Minutes

Chin Ups Ups - Body Weight - 35 reps
Swiss Ball Incline Presses - 32kg bells - 35 reps

I finished with 4 sets of farmers walks with the 32kg bells @ 150 feet each followed by 4 sets of 10 of shrugs with the 40kg bells. The farmers walks had my shoulders, traps and forearms screaming which made the shrugs that much harder.

Core & Balance...

I focuses on stretching and core movements today in an effort to find a balance in my training. I have been really pushing the weight training aspect and probably need to de-emphasize that for a bit to give my body a rest.

Today I did:

Gladiators
Turkish Get Up - 16kg bell
Pike/Cobra
Windmill - 20kg bell & 28kg bell
Figure 8/Hold - 20kg bell
Slingshot - 20kg bell

I help my training to 15 minutes on purpose in the mantra of "less is more".

EDT...

I was a bit sore from yesterday's yoga class and I worked muscles that I obviously do not hit during my regular training. I am going to try to take yoga once a week going forward.

I did another EDT session today mixing in my favorite combination KB exercise - the Renegade Row-Clean-Squat-Press. It is killer and pre-exhausted your whole body for the rest of the training. Good Stuff!

My training looked like this:

PR One - 15 Minutes:

Renegade Row Squat Clean & Press - 24kg bells - 4,4,4,4,2 - 18 total reps
Smith Machine Incline Press - 185lbs -5 sets of 5 - 25 total reps

5 Minute Rest

PR Two - 10 Minutes

Bottoms Up Curl - 16kg bells - 4 sets of 5 each arm - 20 reps each arm
Double High Pull - 20kg bells - 4 sets of 5 - 25 total reps

Yogalates

In an effort to increase my flexibility and stretch my muscles I took a yogalates class at the gym. It is a combination of yoga and pilates that focuses on flexibility, core stability and strengthening, and balance.

I have a long way to go towards getting more flexible.

Strength Training & Drop Sets

I decided to train 3 sets of 5 exercises today in a more traditional training style. After my third set of each I dropped the weight and did a forth with no rest between the five exercises.

My training looked like this:

Smith Machine Incline Chest Press - 185lbs/8 reps , 205lbs/8 reps, 215lbs/8 reps - 24 reps
Iron Cross - 24kg bell - 3 sets of 8 - 24 reps
Renegade Rows - 40kg bells - 3 sets of 5 each arm - 15 reps each arm
Double Cleans - 24kg bells - 3 sets of 8 - 24 reps
Chin Ups - Body Weight - 3 sets of 8 - 24 reps

Drop Set with no rest:

Smith Machine Incline Chest Press - 185/8 reps
Iron Cross - 20kg bells - 1 set of 8 reps
Renegade Rows - 32kg bells - 1 set of 5 reps each arm
Double Cleans - 20kg bells -1 set of 8 reps
Chin Ups - 1 set of 8 reps

KB Circuit @ Punch Gym

This morning I drove to Punch Gym in Providence, RI (about 45 miles from my house) to do a circuit training class. The class was about an hour long and consisted of:

Swings
Snatches
Suitcase DL
H2H Sumo DL
Push Ups (regular, walk over & triceps on bell)
Clean & Press
Push Press
Squats
Dragon Lunges
Russian Twists


There was also some rope training mixed in for good measure to mix it up. The rope I used was 50 get long and 3 inches thick. Not easy to get moving.

I was pretty happy with my strength-endurance as I felt better than I expected at the end.

When I got home my wife was headed to the gym with my 4 year olds so I decided to go with her mainly just stretch. Of course I ended up doing a little more than just stretching but focused on core movements.

I did:

Gladiators - body weight
Gladiators with body bar - 15, 18 & 22lbs
Medicine Ball Toss into floor mat - 3 sets of 10 each - 4, 8 and 10 lb ball

EDT

Had another good workout today after doing some core work yesterday but mainly taking it easy otherwise. I plan on going Providence, RI tomorrow to Punch Gym to do a circuit KB training class. It has been a while since I have been there and am anxious to see how my strength-endurance holds up.

My training looked like this today:

First PR - 10 Minutes

Long Cycle C & P - 20kg bells - 30 reps
Triple Crush - 16kg bell - 30 reps

5 Minute Rest

Second PR - 15 Minutes

Chin Ups Ups - Body Weight - 65 reps
Swiss Ball Incline Presses - 28kg bells - 65 reps

I finished with 3 set of 10 of shrugs with the 40kg bells

Core...

Short and sweet today. Mostly core and stretching exercises although I did some gladiators with the 20kg bell.

Windmill/Overhead Squat - 16kg bell - 2 sets of 5 each side
Gladiator - 20kg bell - 2 sets of 20 seconds each side
Hanging Leg Raises - 2 sets of 10
One Arm Get Up Sit Up - 16kg bell - 2 sets of 5 each side
Child's Pose - 2 sets of 30 seconds
High Plank - 2 sets of 30 seconds
Slingshot - 20kg bell - 2 sets of 10 each direction

Anabolic Diet Goes Mainstream

If you have read this blog then you know that I have been following the "Anabolic Diet" for over 4 years with much success. Recently I ran across an article in Men's Health touting the TNT Diet which is basically the Anabolic Diet presented in a more mainstream manner. Funny how what was once viewed as strange, weird or extreme is getting great feedback from the general public...maybe because it works?

My only problem is that no credit is given to previous versions of the diet like the original "Anabolic Diet" or "Body Opus" - the reader is lead to believe that the authors are the ones who created this "groundbreaking" nutritional plan for separating carbs from protein and fat.

Attached is a link to the book -

(http://www.amazon.com/exec/obidos/ASIN/1594866597/bookstorenow18-20) and a synopsis of the material contained within. Enjoy!

Book Description:

Hey, Guys! Want to trade your fat for muscle? It's finally possible, thanks to the Men's Health TNT Diet. TNT - or Targeted Nutrition Tactics - is a scientifically designed program that can be customized for any body, including yours. It's as easy as knowing what to eat, and when to eat it. So whether you have a lot of fat to lose or just a little, TNT has a plan to fit your goals. In fact, TNT works not only for the guy who wants to lose 50 pounds of flab but also for the guy who wants to trade 10 pounds of fat for 10 pounds of muscle. Just as important, the TNT diet significantly reduces the risk for heart disease and diabetes, a finding that's been scientifically proven in studies at the University of Connecticut. The results of these studies, which you'll read about inside, are amazing. The best part? The TNT Diet and accompanying exercise plan couldn't be simpler. In fact, throughout the book, you'll find out why you can:-Stop counting calories. The TNT Diet reprograms your appetite, allowing your own body to regulate the amount you eat. So you'll never feel like you're on a diet, even though you'll look like it. -Go back to enjoying the foods you love - like prime rib, omelets, and even butter. Through a revealing report, you'll see why fat - even saturated fat - isn't the dietary demon it's been made out to be. -Exercise just 90 minutes a week. Instead of exercising in the so-called fat-burning zone, you'll learn how to exercise in the carb-burning zone. This is the secret to making your workouts both shorter and more effective.So what's stopping you? The Men's Health TNT Diet provides all the tools you need to dramatically transform your body - both inside and out.

EDT...

I did another EDT session this morning with combination KB exercises mixed in. It is a killer. I still could only get 15 reps on the row/clean/squat/press. They wipe me out!

PR One - 15 Minutes:

Renegade Row Squat Clean & Press - 24kg bells - 15 total reps
Swiss Ball Incline Press - 32kg bells -48 total reps

5 Minute Rest

PR Two - 10 Minutes

Rotational Press- 24kg bells - 28 total reps
Double High Pull - 20kg bells - 28 total reps

Core - Heavier Bells

I trained core today but used heavier bells than normal for Gladiators and Windmills. My training looked like this:

L Bridge - 3 sets of 15 reps - 45 reps
Gladiator - 16kg bells - 3 sets of 30 seconds each side
Windsheild Wipers - 3 sets of 5 reps each side - 30 reps
Windmills - 28kg bell - 3 sets of 5 each side - 30 reps

The gladiators feel great with more weight! I am going to try to keep increasing the poundage as long as I feel comfortable.

300 Reps For Time - With 40lb Xvest!

This morning I did the 300 reps for time test but added a curve: I wore my 40lb Xvest! I used the 16kg bell. The test looked like this:

25 jumping jacks
25 push ups
25 KB front squats (switch hands after 13 reps, and do 12 reps w/other hand)
25 one hand swings (LEFT HAND)
25 bent over rows (switch hands after 13 reps, and do 12 w/ other hand)
25 snatches (Switch hands after 13 reps, and do 12 reps w/other hand)
25 figure 8's into hold.
25 presses (switch hands every 3 reps)
25 one hand swings (RIGHT HAND)
25 cleans (switch hands after 13 reps, and do 12 w/other hand)
25 snatches (switch hands after 13 reps, and do 12 w/other hand)
10 windmills (5 each side)
15 burpees

This was killer and really had me winded. The push ups, snatches and burpees were probably the hardest although the whole thing was hard. Towards the end I had to focus on my breathing which made me pace myself.

My time was 19:22 and I was VERY happy about the number. I also measured my heart rate at the end and it measured 161 BPM. My weight this morning was 168.

Here is a great photo of the Kettlebell Gladiator exercise!

Core...

Did a core/cardio circuit this morning. Tried to do three rounds of four exercises with no rest.
I felt pretty good. The gladiators are getting easier and I am doing them for 30 seconds per side. It is ALOT harder than it looks. Great for core stability!

My training looked like this:

Gladiator - Body Weight - 3 sets of 30 seconds each side
Pike/Cobra - 3 sets of 5
Figure 8/Hold - 16kg bell - 2 sets 0f 10 each direction/24kg bell - 1 sets of 10 each direction
Slingshot - 16kg bell - 2 sets of 10 each direction/ 24kg bell - 1 set of 10 each direction

EDT

I planned on doing 2 PR's of 15 ands 10 minutes respectively today but was wiped after the first 10 minutes of my first PR. The long cycle c & P's wiped me out and the triple crush didn't help. So, I decided to limit my first PR to 10 minute and make my second 15 minutes. I ended up completing the whole training session but am totally spent. I guess I pre-exhausted my whole upper body from my first PR and then proceeded to totally exhaust my muscles with the pull ups and incline presses. My wife and I are going away for the night Friday to Newport, RI(without the kids!) and I am looking forward to a day OFF from training Saturday!

My training looked like this today:

First PR - 10 Minutes

Long Cycle C & P - 24kg bells - 25 reps
Triple Crush - 16kg bell - 25 reps

5 Minute Rest

Second PR - 15 Minutes

Neutral Grip Pull Ups - Body Weight - 70 reps
Swiss Ball Incline Presses - 24kg bells - 70 reps

Very intense workout!

Core...

I trained core this morning. My training looked like this:

Windmill - 24kg bell - 3 sets of 5 each side
Saxon Side Bends - 12kg bell - 3 sets of 5 each side
Double Overhead KB Sit Up - 12kg bells - 3 sets of 5
Gladiator - 12kg bell - 3 sets of 10 seconds each side

I finished with:

Gladiator/Pike/Cobra - 3 sets of each without resting

Push, Pull & Legs

I kept it simple this morning and mixed in some body weight exercises with a kettlebell exercise. I did 3 exercises consisting of a push, a pull and some double kettlebell deadlifts for legs.

My training looked like this:

Body Weight Rows - 4 sets of 20
Double KB Suitcase Deadlifts - 32kg bells - 4 sets of 5
Close Grip Push Ups on Kettlebell - 4 sets of 8

I got 9 hours of sleep last night but still feel fatigued. I plan on backing off on my intensity until I feel 100%.

Day Off...

I took my first day off from training today since October 22nd. I guess I have been over training!

It is hard to skip the gym but I figure it is better than having a hard time getting motivated to train. I can't wait to hit the bells again tomorrow!

300 Reps For Time...

This morning I decided to do a test that was posted on The Art of Strength Forum - (http://www.artofstrength.com/) that consists of 300 total reps in as little time as possible. I used the 16kg bell for all the exercises except for the body weight ones (jumping jacks, push ups, etc)

It looks like this:

25 jumping jacks
25 push ups
25 KB front squats (switch hands after 13 reps, and do 12 reps w/other hand)
25 one hand swings (LEFT HAND)
25 bent over rows (switch hands after 13 reps, and do 12 w/ other hand)
25 snatches (Switch hands after 13 reps, and do 12 reps w/other hand)
25 figure 8's into hold.
25 presses (switch hands every 3 reps)
25 one hand swings (RIGHT HAND)
25 cleans (switch hands after 13 reps, and do 12 w/other hand)
25 snatches (switch hands after 13 reps, and do 12 w/other hand)
10 windmills (5 each side)
15 burpees

I finished in 13:47. I am going to try to improve my time for a few weeks then move up to the 20kg bell.

After the test I did the following:

Farmers Walks - 40kg bells - 4 reps @ 150 feet each
Hanging Leg Circles - 4 sets of 5 each direction
Gladiator - Body Weight - 4 set of 10 seconds on each side
L Bridge - 2 sets of 15 reps
Divebomber/Pike - 2 sets of 5

EDT w/ Combination KB Exercises

I did another EDT training session this morning incorporating combination kb exercises and a few other exercises that involve rotational and multi-plane moves. My arms are shaking as I type this entry. Great workout!

PR One - 15 Minutes:

Renegade Row Squat Clean & Press - 24kg bells - 3/3/3/2/2/2 - 15 total reps
Swiss Ball Incline Press - 32kg bells -8/8/8/6/5/5 - 40 total reps

5 Minute Rest

PR Two - 10 Minutes

Rotational Press- 24kg bells - 5/5/5/5/5 - 25 total reps
Double High Pull - 20kg bells - 5/5/5/5/5 - 25 total reps

I plan on alternating this EDT workout with my other one that incorporates the Double Split Snatch Sots Press for at least a month and track my progress in terms of strength, size and strength-endurance.

Freestyle...

I did more of a freestyle training session this morning without focusing on any one modality in particular. Nice to do once in a while.

My training looked like this:

Gladiator - 12kg bell - 3 sets of 10 seconds each side
Side Press- 20kg bell - 3 sets of 5 each side
Hanging Leg Circles - 3 sets of 5 each direction
Farmers Walk - 32kg bells - 3 sets of 150 feet each
Squat Thrust - Body Weight - 3 sets of 10

I finished with:

Cobra/Pike - 2 sets of 5
L Bridge - 2 sets of 15

Iron Beast Conditioning Promotional Trailer

Here is a trailer for a great new kettlebell DVD called "Iron Beast Conditioning" - Good Stuff!

EDT

I did an EDT workout today mixing in combination kettlebell exercises with body weight exercises.

My training looked like this:

PR One - 15 Minutes

Double Split Snatch Sotts Press - 16kg bells - 5 sets of 3 each leg - 15 reps each leg
Weighted Chin Up - 20kg bell - 5 sets of 4 - 20 reps

5 minutes rest

PR Two - 10 Minutes

Push Up - 8 sets of 10 - 80 reps
Body Weight Squats - 8 sets of 10 - 80 reps