Escalating Density Training - EDT...

I condensed the time today on my EDT training session to 10 minutes for both rounds.

Session one (10minutes) was:

Long Cycle C & P - 24kg bells - 7 sets of 5 - 35 reps total
Double Suitcase Deadlifts - 32kg bells - 7 sets of 5 - 35 reps total

5 minute rest then

Session two (10 minutes):

Chin -ups - 13 sets of 5 - 65 reps - Bodyweight
Dips - 13 sets of 5 - 65 reps - Bodyweight

My upper body was fried after the chins and dips.

I am taking tomorrow OFF from training as Fabiana and I will be flying to Kona, Hawaii for 6 days. I am not looking forward to 12.5 hours of flying and will miss the kids but it will be a much needed break. I am not taking my computer so I may not get to post until I return.

"Continous Squat Jump & Gorilla Pull-Up"...

I wanted to keep my training simple while getting a cardio workout and some core training as well so I tried a new exercise I got from muscle and fitness called the "Continuous Squat Jump & Gorilla Pull Up".

The exercise is done like this:

• Find a pull up bar
• Standing underneath the bar, squat down until your thighs are parallel to the the floor and jump to grasp the bar with a wider-than-shoulder-width grip
• Immediately perform a pull up while simultaneously doing a knee raise, bringing your knees as high as possible toward your chest
• Lower your body under control, drop to the floor, squat and repeat with no rest in between reps
• Try to make the motion as smooth and fluid as possible by landing on the balls of our feet

In addition to being a great strength and core exercise if done for reps with not stopping it is a great cardio exercise!

I did 10 sets of 5 reps today for 50 total reps. My goal is 10 sets of 15 reps for 150 total reps.

"Singles" & Xvest Training...

My training looked like this today:

Smith Machine Incline Bench - 275lbs - 4 sets of 1 - 4 reps
DB Row - 120lb db - 4 sets 0f 1 each arm - 8 reps
Goblet Squat - 120lb db - 4 sets of 1 - 4 reps
KB Cleans - 40kg bell - 4 sets 0f 1 each arm - 8 reps

I finished with some training with the 430lb Xvest:

Chins - 4 sets of 5 - 20 reps
Dips - 4 sets of 5 - 20 reps

Strength...

I felt pretty strong today after my day off yesterday so I decided to do ladders with the 32kg bell on the C & P and pull ups. I did 3 ladders with 4 rungs on each ladder.

The 3 ladders looked like this:
C & P - L & R then Pull Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps

did the above 3 times.

There were 10 reps each ladder for a total of:
30 C & P reps left
30 C & P reps right
60 total C & P reps

30 total Pull Ups

Then I wanted to mix up my training with exercises I do not do on a regular basis:

Rotational Presses - 28kg bells - 3 sets of 5 on each side
Rotational Presses - 24kg bells - 2 sets of 5 on each side

Rope Rows - 140lbs/8, 160lbs/8, 180lbs/8
Rope Curl - 120lbs/8, 130lbs/8, 140lbs/8
Rope Pushdowns - 120lbs/8, 130lbs/8, 140lbs/8

I finished with:

Farmers Walks - 32kg bells - 4 sets of 150 feet each

Day Off...

Another day off from training. 5 days till Hawaii!

"Triples", Cables & Shrugs...

Today I wanted to do a power workout so I focuses on doing sets of 3 or "triples". I finished with a circuit of cable exercises focusing on chest, shoulders and arms - and some shrugs.

My training looked like this:

Incline Smith Machine Bench - 245lbs - 4 sets of 3 - 12 reps
Double Suitcase DL-40kg bells - 4 sets of 3 rep- 12 reps
One Arm KB Row - 48kg bell - 4 sets of 3 each arm - 12 reps each arm - 24 reps

I finished with:

Cable Fly - 50lbs/80, 70lbs/8
Cable lateral Raise - 50lbs/8, 60lbs/8
Cable Unilateral Curls - 50lbs/8, 70lbs/8,
KB Shrugs - 40kg bells - 3 sets of 10 - 30 reps

C & P/Pull Up Ladders

Today I did ladders with the 28kg bell on the C & P and pull ups. I did 4 ladders with 3 rungs on each ladder.

The 3 ladders looked like this:

C & P - L & R then Pull Up

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps

did the above 4 times.

There were 6 reps each ladder for a total of:

24 C & P reps left
24 C & P reps right
48 total C & P reps

24 total Pull Ups

I finished with:

Dips - Bodyweight - 3 sets of 10 - 30 reps

Day Off..

I am taking another planned day off today. I have been training hard lately and do not to over do it. Plus, I am still fatigued from being sick last week.

"Providence"...

I did Anthony DiLuglio's "Providence" workout today with the 16kg bell. I finished with 3 minutes of snatches and focused on a steady pace without rushing through the reps.

"Singles" & Cables...

Today I wanted to do a power workout so I focuses on doing sets of 1 or "singles. I finished with a circuit of cable exercises focusing on chest, shoulders and arms.

My training looked like this:

Incline Smith Machine Bench - 275lbs - 5 sets of 1 - 5 reps
Goblet Squat -100lb DB- 5 sets of 1 rep- 5 reps
DB Row - 120lb DB - 5 sets of 1 each arm - 5 reps each arm - 10 reps

I finished with:

Cable Fly - 50lbs/80, 60lbs/8, 80lbs/8
Cable lateral Raise - 50lbs/8, 60lbs/8, 80lbs/3
Cable Unilateral Curls - 50lbs/8, 60lbs/8, 80lbs/8

C & P / Pull Up Ladders...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 5 ladders with 5 rungs on each ladder.

The 5 ladders looked like this:

C & P - L & R then Pull Up

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 5 times.

There were 15 reps each ladder for a total of:

75 C & P reps left
75 C & P reps right
150 total C & P reps

75 total Pull Ups

This was a tough workout! I plan on going up to the 28kg bell next time and working my way to 5 ladders with 5 rungs with an eventual goal of the same with the 32kg bell.

Strength & Intensity

I wanted to mix things up today and to combine some exercises that I do not normally do with some body weight exercises. My training looked like this today:

Double Snatch - 16kg - 3 sets of 10 - 30 reps
Push Up - Bodyweight - 3 sets of 10 - 30 reps
Bench Jumps - Bodyweight - 3 sets of 10 - 30 reps
Pullovers - 32kg bell - 3 sets of 10 - 30 reps
Crush Curl - 20kg bell - 3 sets of 10 - 30 reps

Core...

I trained core for the first time in about 10 days today. It is a nice break from power, strength and strength endurance training while still getting the blood flowing.

Ab Wheel - 2 sets of 10
Gladiator - 16kg bell - 2 sets of 30 seconds each side
Back Extensions - 2 sets of 10
Plank - 2 sets of 1 minute
Slingshot - 2 sets of 10 each direction
Hanging Leg Raises - 2 sets of 10
L Bridge - 2 sets of 10

Triples...

I ended up getting 10 hours of sleep last night as I slept from 7 pm to 5 am. I guess I needed it! I felt much better today but wanted to keep my training short. So I increased the weight a bit and focus on doing sets of 3 or "triples".

My training looked like this:

Incline Smith Machine Bench - 225lbs - 5 sets of 3 - 15 reps
Clean & Press - 32kg bell - 5 sets of 3 each arm - 15 reps each arm - 30 reps
KB Row - 48kg - 5 sets of 3 each arm - 15 reps each arm - 30 reps

Sick - Another Day Off...

I had flu/headache last night and did not sleep much. I hope to be back to 100% tomorrow.

Snow & Day Off...

We had about 6 inches of snow last night and this morning. I decided not to train today other than shoveling the driveway.

AM Training - "Providence"...

I did Anthony DiLuglio's "Providence" workout today with the 16kg bell. I finished with 3 minutes of snatches and focused on a steady pace without rushing through the reps. My strength endurance is getting noticeably better over the last couple of weeks.

C & P/Pull Up Ladders & Other Stuff....

AM Training:

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 2 ladders with 5 rungs on each ladder.

The 2 ladders looked like this:

C & P - L & R then Pull Up

1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 2 times.

There were 15 reps each ladder for a total of:

30 C & P reps left
30 C & P reps right
60 total C & P reps

30 total Pull Ups

I also did Swiss Ball Inc Presses - 24kg bells - 10 sets of 5 - 50 reps

I finished with:

Bottoms Ups Curl - 16kg bell - 5 sets of 5 each arm - 25 reps each arm
Close Grip Push Up on KB (handle facing down) - used 16kg bell - 5 sets of 5 - 25 reps
Farmers Walk - 32kg bells - 4 sets of 150 feet each

A few days training....

I was in Maryland for a few days for work and did not get to post...

Here was my training:

Thursday 1/10/8

Dips - bodyweight - 7 sets of 10 - 70 reps
Pullups/Chins - bodyweight - 7 sets of 10 - 70 reps
Cable Curls - 120 lbs - 3 sets of 10 - 30 reps
Cable pushdowns - 120 lbs - 3 sets of 10 - 30 reps

Friday 1/11/7

Goblet Squats - 50lbs - 3 sets of 10 - 30 reps
Chest Press - 150lbs - 3 sets of 10 - 30 reps
Pullovers - 50lbs - 3 sets of 10 - 30 reps


I finished with:
Squats- bodyweight - 4 sets of 10 - 40 reps

Jaiden @ Seaworld with kettlebell necklace

Here is a great picture of Jaiden (4 years old) at Seaworld October 2007. She is wearing her mother's kettlebell necklace.

Jared, Jack & Justin in the Pool w/ 16kg bell!

Here is a great picture of my 9 year old Jared and his 4 year old brothers Jack (on left) and Justin (right) in the pool with a 16kg bell!

PM Training - Double Snatches

I did double snatches for the first time in a while. I have Pro Grade kettlebells at home in the basement from the American Kettlebell Club and the bigger size is definitely harder to double snatch as you have to take a wider than normal stance. Plus, the handles are not the smoothest and are killing my hands. Oh well.

My training looked like this:

Double Snatch - 12kg bells - 10 sets of 10 - 100 reps

AM Training - Strength

I wanted to hit my whole body with medium weight and moderate reps this morning. The C & P's get your heart rate up and then you have to push through the rest of the training. It is a nice change of pace to train strength one day and strength endurance the next.

My training looked like this:

Long Cycle C & P - 24kg bells - 3 sets of 8 - 24 reps
Smith Machine Incline Press - 185lbs - 3 sets of 8 - 24 reps
KB Rows - 32kg bell - 3 sets of 8 each arm - 24 reps each arm

PM Training - Swings

I did some swings tonight after work. My hands and forearms are pretty sore from the snatches and hanging leg raises yesterday.

Swings - 32kg bell - 5 sets of 20 - 100 reps

AM Trianing - Core...

I just did some basic core and yoga exercises this morning:

Gladiator - Bodyweight
Plank
Windmill - 16kg bell
Downward Dog
Upward Dog

Snatches & Hanging Leg Raises

I kept it simple today:

Snatch - 16kg bell - 8 sets of 10 with each arm - 160 reps
Hanging Leg Raises - 8 sets of 10 - 80 reps

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. Great workout!

PR One - 17 Minutes:

Renegade Row Squat Clean & Press - 24kg bells - 3/3/3/3/3 - 15 total reps
Swiss Ball Incline Press - 32kg bells -10/10/10/10/10 - 50 total reps

3 Minute Rest

PR Two - 8 Minutes

Two Handed Swings - 24kg bell - 20/20/20/20 - 80 total reps
Farmers Walk - 32kg bells - 4 reps @ 150 feet each

I finished with:

Rope Curl - 120lbs x 8, 130lbs x 8, 140lbs x 8
Rope Pushdown - 100lbs x 8, 110lbs x 8, 120lbs x 8
Bent over Lateral Raise - 12kg bells - 2 sets of 8 reps

AM Training - "Providence"...

I did Anthony DiLuglio's "Providence" workout today with the 16kg bell. It was the first time I have done it in about 6 weeks 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.

It is amazing how quickly you loose your strength endurance after just mainly training for strength without aiming to keep your rest periods short. It will be interesting to see how quickly I get back up to speed.

Going forward I am going try to train for strength/power twice a week, do "Providence" 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.

PM Training - Snatches, Swings & Figure 8/Hold

My PM training looked like this:

Snatch - 16kg bell - switching every 5 reps - 150 reps

Two Handed Swing - 16kg bell - 20 reps
Left Hand Swing - 16kg bell - 15 reps
Right Hand Swing - 16kg bell - 15 reps
50 total Swing reps

Figure 8/Hold - 16kg bell -2 sets of 10 reps

220 total reps.

AM Training - Incline HIIT & Core...

Today I did High Intensity Interval Training on the treadmill at an incline of 15%. I alturnated between walking at 4 MPH for 1 minute and running at 8mph for 30 seconds. I did this for 10 minutes. According to the treadmill I burned 190 calories and reached a maximum heart rate of 170 beats per minute.

Then I did some ab and core exercises:

Ab Wheel - 2 set of 10
Bicycle - 2 sets of 20
Gladiator - bodyweight - 2 sets of 30 seconds each side
Super PLank - 2 sets of 10
L Bridge - 2 sets of 10

PM Training - Swings & Snatches

This afternoon I did some swings and snatches.

Two Handed Swings - 24kg bell - 3 sets of 50 reps - 150 reps
Snatch - 16kg bell - 25 each arm - 50 reps

The swings were killer toward the end of the 3rd set of 50 which only made the snatches harder. My heart rate was through the roof with only about 15 minutes of work!

C & P/ Chin Up Ladders & Push Ups

AM Training:

Today I did ladders with the 24kg bell on the C & P and Chin up. I did 3 ladders with 5 rungs on each ladder.

The 3 ladders looked like this:
C & P - L & R then Chin Up
1 x 1 1 rep
1 x 2 2 reps
1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

I did the above 3 times.

There were 15 reps each ladder for a total of:

45 C & P reps left
45 C & P reps right
90 total C & P reps

45 total Chin Ups

I also did push ups - 15 sets of 5 - 75 reps

Starting today I am going to be doing some additional training in the evening after work. Probably swings and or snatches to increase my fat burning. I plan on doing this three or four times a week.

General Conditioning...

Today I did some general conditioning to raise my heart rate.

My training looked like this:

Jumping Jacks - 5 sets of 20 - 100 reps
Smith Machine Squats - 135lbs - 5 sets of 15 - 75 reps
Slingshot - 24kg bell - 5 sets of 10 each dierection - 50 reps each direction

I was going to take today off but felt it better to just mix things up a bit.