Triples...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm

"500"...

I did 500 reps this morning consisting of the Slingshot round of the Extreme Kettlebell Cardio Workout, other kettlebell exercises and some bodyweight exercises.

My training looked like this:

• Slingshot Round of EKCW - 20kg bell - 130 reps
• Hanging Pikes - 25 reps
• Snatch - 16kg bell - 100 reps in 4 minutes
• Handstand Push Up - 25 reps
• Kettlebell Hammer Curls - 20kg bells - 50 reps
• Upright Row - 32kg bell - 50 reps
• Super Plank - 20 reps
• H2H Clean - 16kg bell - 50 reps
• Hot Potato - 16kg bell - 50 reps

The above workout took me about 40 minutes. I plan on taking tomorrow OFF from training.

EDT...

My training look like this today:

PR One - 12 Minutes:
Chin Ups - 100 reps
Dips - 100 reps

4 Minute Rest

PR Two - 6 Minutes
Double Cleans - 24kg bells - 25 reps
Two Hand KB Curl - 24kg bell - 25 reps

I finished with:
Farmers Walk - 32kg bells - 6 reps @ 150 feet each

Extreme Kettlebell Cardio Workout...

I did rounds 4 and 5 of the Extreme Kettlebell Cardio Workout with the 20kg bell.

My training looked like this:

• Swing Workout - 180 reps
• Slingshot - 130 reps

I finished with:

2 TGU's/OH Squat/Windmill on each side then 10 Swings

• I did the above twice

C & P/Chin Up Ladders & Dips...

Today I did ladders with the 24kg bell on the C & P and pull ups. I did 5 ladders with 3 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

I did the above 5 times.

There were 6 reps each ladder for a total of:

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

30 total Pull Ups

Then I did:
Dips - Bodyweight - 10 sets of 3 - 30 reps

Core...

I have been pushing pretty hard lately so I needed a recovery day. I decided to train core with the 16kg bell and focus on hitting my core from every direction.

My training looked like this:

Double Windmill - 16kg bell - 15 reps each side
Figure 8/Hold - 16kg bell - 15 reps each side
Slingshot - 16kg bell - 15 reps each side
KB Get Up Sit Up - 16kg bell - 15 reps each side
Super Plank - 15 reps

I am getting another tattoo next week. An Oriental Dragon with a kettlebell in it's claw. I have been planning it for a long time and looking forward to it. I will post a picture when it is done.

3x10...

My training looked like this today:

Inc KB Press - 32kg bells - 3x10
One Arm Row - 32kg bell - 3x10 each arm
Iron Cross - 20kg bells - 3x10
Goblet Squat - 32kg bell - 3x10
Upright Row - 32kg bell - 3x10

I finished with:

Farmers Walks - 40kg bells - 4 reps of 150feet each

Kettlebell Cardio.....

I wanted to do a short whole body workout that got my heart rate going.

My training looked like this:

Swings - 20kg bell - 20 reps
High Pulls - 20kg bell - 20 reps
Snatch - 20kg bell - 20 reps
Alternating Swings - 20kg bell - 20 reps
Cleans - 20kg bell - 20 reps
Clean & Press - 20kg bell - 20 reps
Hot Potato - 20kg bell - 60 reps
Push Up - 100 reps

Total Body Kettlebell Circuit...

I did the first 3 rounds of the Extreme KB Cardio Workout with the 20kg bell. I mixed in some hanging pikes during my training and tried not to rest at all. There were 455 total reps.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps
• Hanging Pikes - 75 reps

"400"...

My training looked like this today:

I used the 24kg bell for all of my exercises.

Hand 2 Hand Cleans - 40 reps
Hot Potato - 40 reps
Windmills - 40 reps
Overhead Presses - 40 reps
Two Hand Curl - 40 reps
One Arm Row - 40 reps
KB Push Up - 40 reps
Upright Row - 40 reps
KB Goblet Curls - 40 reps
Snatches - 40 reps

EDT...

My training look like this today:

PR One - 10 Minutes:
Chin Ups - 85 reps
Dips - 85 reps

4 Minute Rest

PR Two - 5 Minutes
Iron Cross - 24kg bells - 15 reps
Double Cleans - 24kg bells - 15 reps

EKCW w/16kg bell

I did the first 2 rounds of the Extreme KB Cardio Workout with the 16kg bell. I kept it short and did not rest between exercises or rounds at all. There were 260 total reps.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps

Triples...

My training looked like this today:

Smith Machine Incline Presses - 265lbs - 3 sets of 3
Snatches - 32kg bell - 3 sets of 3 each arm
Cleans - 40kg bell - 3 sets of 3 each arm

Core..

My training looked like this today:

Windmills - 24kg bell - 30 reps
Figure 8/Hold - 24kg bell - 30 reps
Slingshot - 24kg bell - 30 reps
Spiderman Plank - 3 sets
Gladiator - 16kg bell - 3 sets of 30 seconds each side
Hanging Pike - 30 reps

Day Off...

I took the day off from training.

"400"...

I did 400 reps this morning consisting of the Slingshot round of the Extreme Kettlebell Cardio Workout, other kettlebell exercises and some bodyweight exercises.

My training looked like this:

• Slingshot Round of EKCW - 20kg bell - 130 reps
• Hanging Pikes - 25 reps
• Snatch - 16kg bell - 78 reps in 3 minutes
• Handstand Push Up - 25 reps
• Kettlebell Hammer Curls - 16kg bells - 50 reps
• Upright Row - 28kg bell - 50 reps
• Super Plank - 37 reps

EKCW w/24kg bell....

I did rounds 3 and 4 of the Extreme Kettlebell Cardio Workout with the 24kg bell.

My training looked like this:

• Leg Burner - 120 reps
• Swing Workout - 180 reps

I finished with:

Farmers Walks - 32kg bells - 10 reps of 150 feet each

"300"...

I did the first 2 rounds of the Extreme KB Cardio Workout with the 24kg bell. Going from the 20kg bell to the 24kg bell was pretty tough.

My training looked like this:

The Manmaker - 100 reps
Upper Body Blast - 160 reps

I finished with:
Close Grip Push Up on KB - 40 reps

300 reps total. I was planning on doing the 3rd round today but did not want to push it with the 24kg bell.

EDT...

My training look like this today:

PR One - 10 Minutes:
Chin Ups - 85 reps
Dips - 85 reps

3 Minute Rest

PR Two - 5 Minutes
Handstand Push Up - 26 reps
Two Hand KB Curls - 32kg Bell - 26 reps

222 reps in 15 minutes.

Triples...

My training looked like this today:

Smith Machine Incline Press - 245lbs - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
One Arm C & P - 32kg bell - 3x3 each arm - 9 reps each arm
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm

I finished with:
Shrugs - 40kg bells - 30 reps

Day Off...

I am taking my first day off from training today in over a week.

Core...

My training looked like this today:

Hanging Leg Raises - 50 reps
Windmills -24kg bell - 50 reps
Figure8/ Hold - 24 kg bell - 50 reps

Extreme Kettlebell Cardio Workout...

I did rounds 4 and 5 of the Extreme Kettlebell Cardio Workout with the 20kg bell.

My training looked like this:

• Swing Workout - 180 reps
• Slingshot - 130 reps

Extreme Kettlebell Cardio Workout...

I did the first 3 rounds of the Extreme KB Cardio Workout with the 20kg bell. Going from the 16kg bell to the 20kg bell was pretty tough. After I spend some time on the 20kg bell I am going to try to progress to the 24kg. There were 380 total reps.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps

Triples & Core...

My training looked like this today:

Smith Machine Incline Press - 275lbs - 3x3 - 9 reps

• Drop Set - 225lbs - set of 3

One Arm Clean - 48kg bell - 3x3 each arm -9 reps each arm

• Drop Set - 40kg bell - 3 reps each arm

One Arm C & P - 32kg bell - 3x3 each arm - 9 reps each arm

• Drop Set - 28kg bell - 3 reps each arm

I finished with:

Hanging Pikes - 25 reps
Super Plank - 25 reps

EDT...

My training look like this today:

PR One - 10 Minutes:
Chin Ups - 80 reps
Dips - 80 reps

3 Minute Rest

PR Two - 5 Minutes
Handstand Push Up - 20 reps
Two Hand KB Curls - 28kg Bell - 20 reps

200 reps in 15 minutes. My upper body was smoked!

Explosive Clap Push Ups & KB Circuit...

My training looked like this today:

Explosive Clap Push Ups - 25 reps
Double Snatch - 16kg bells - 50 reps
Alternating Clean & Press - 16kg bells - 50 reps

Triples...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm -9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
Goblet Squat - 40kg bell - 3x3 - 9 reps

I finished with:
Hanging Pikes - 3x10 - 30 reps

Kettlebell Circuits and Core....

My training looked like this today:

1. Slingshot Workout - 20kg bell - 13o reps
2. Farmers Walks - 40kg bells - 6 reps @ 150 feet each
3. 2 OH Squat/2 Windmills/10 Swings - 20 kg bell - 3 rounds - 36 reps
4. Hanging Pikes - 25 reps
5. Spiderman Plank - 6 reps @ 3o seconds each
6. Super Plank - 25 reps
7. Gladiator - 12lb body bar - 6 reps @ 30 seconds each

230 total reps