C & P/Chin Up Ladder & Rack/Overhead Walks...

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

I finished with:
Rack Walks - 20kg bells - 5 reps @ 150 feet each
Overhead Walks - 20kg bells - 5 reps @ 150 feet each

Triples...

After the 480 snatches last night I wanted to keep my training very short but went heavy. I may do yoga tomorrow or take it off from training to rest.


My training looked like this today:

Smith Machine Incline Press - 275lbs - 2x3
One Arm C & P - 32kg bell - 2x3 each arm
One Arm Row - 48kg bell - 2x3 each arm
Upright Row - 48kg bell - 2x3 -
One Arm Cleans - 48kg bell -2x3 each arm
Snatches - 32kg bell -2x3 each arm

PM Training - Snatch: 60 Sets of 8

I felt good after doing some core work this morning so I decided to train again this evening. I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 60 sets of 8 in 34 minutes.

Snatch - 16kg bell - 60 sets of 8 - 480 reps

Core...

I did some core work this morning for the first time in about a week. My hands and legs are cooked from the snatches but it is what it is. It fells good to get back to doing snatches.

I really feel that having a strong core helps with snatches especially as you get to the end of a set and you are spent. The hip drive is stronger if your core is stronger otherwise you are using more back/arms and it tends to get sloppy. Just my 2 cents.

I did the following with the 16kg bell in no particular order for about 15 minutes time:

• Windmills
• Gladiator
• Turkish Get Up
• Hanging Leg Raise
• Figure 8/Hold
• Slingshot
• Plank
• High Plank

Snatches: 35 Sets of 8...

I decided to try multiple sets of snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. As the time went by my rest got a bit longer but I felt really good at the end. My breathing was regular and I probably had alot more in me. I only had 20 minutes available to train this morning but was able to get 35 sets of 8 reps at about 19:47 time. 280 total reps in under 20 minutes. I plan on training this way 2 - 3 days a week and keep increasing my sets. My ultimate goal would be 125 sets of 8 which would be 1000 snatches. It would probably take 1.5 hours so maybe I should focus on slowly increasing my sets from workout to workout.

Snatch - 16kg bell - 35 sets of 8 - 280 reps

Strength...

I decided to up the volume a bit today but also keep the total poundage relatively high to train for strength more than strength-endurance. After a week on the isocaloric diet I am back on the metabolic/anabolic diet which I think suits me better. I just "feel" better while eating this way. I am still done with aspartame and am trying to avoid it as much as possible.

My training looked like this:

Snatches - 24kg bells - 3x10/10 - 60 reps - 3168lbs
One Arm C & P - 24kg bells - 3x5/5 - 30 reps - 1584lbs
Floor Press - 32kg bells - 3x10 - 30 reps - 4244lbs
Two Hand Curls - 32kg bells - 3x10 - 30 reps - 2122lbs

11,118 total pounds lifted

Rack Walks - 24kg bells - 4 reps @ 150 feet each
Overhead Walks - 24kg bells - 4 reps @ 150 feet each
Farmers Walks - 32kg bells - 4 resp @ 150 feet each

A total of 160kgs (352lbs) carried 1800 feet. My shoulders were fried!

Double KB Bulldog Triples....

My training looked like this today:
Double Floor Presses- 40kg bells - 3x3 - 9 reps
Renegade Row - 40kg bell - 3x3 - 9 reps
Double Suitcase DL - 40kg bell - 3x3 each arm - 9 reps each arm
Shrug - 40kg bell - 3x3 - 9 reps

Then I did High Intensity Interval Training on the treadmill at an incline of 15%. I alternated between walking at 4 MPH and running at 8mph for 30 seconds. I did this for 10 minutes. According to the treadmill I burned 177 calories and reached a maximum heart rate of 180 beats per minute.

I finished with:
Windmills - 40kg bell -3x3 each arm

RKC Snatch Test & Other Stuff..

I decided to to a trial run of the RKC Snatch Test this morning. At 165 lbs I need to get 75 snatches with the 24kg bell in 5 minutes. Resting is permitted as long as you do not drop the bell and you can switch hands as many times as you want. I did 40 reps in 2 minutes - rested for 1 minute and did another 40 reps in the final 2 minutes to get 80 total reps in the allotted 5 minutes. I can do a lot better but have the test passed before I even start preparing. I made sure I came to a complete stop at the top of each rep as well.

Then I did High Intensity Interval Training on the treadmill at an incline of 15%. I alternated between walking at 4 MPH and running at 8mph for 30 seconds. I did this for 15 minutes. According to the treadmill I burned 257 calories and reached a maximum heart rate of 180 beats per minute.

I finished with some upper body kettlebell exercises after frying my legs with the snatches and HIIT training.

I used the 24kg bells for all exercises:

Floor Press - 3x10
Military Press - 3x10
Two Hand Curl - 3x10
Upright Row - 3x10
Shrugs - 3x10

RKC in April 2009...

Now that my herniated disk is under control I am planning to attend the RKC in April of 2009. I only hear great things about it and and am excited about the opportuniity.

"Metabolic 150" & HIIT Incline Cardio...

I decided to do 1/2 of the metabolic 300 and finish with 15 minutes of incline HIIT.

For the first 3 rounds/circuits, I opted for double 16kg kettlebells, which at 72lbs is a bit more than 1/3 my body weight, about 40%. I currently weight 165lbs.

For my first round,I performed:
10 Double Swings
10 Double Snatches
10 Double Front Squats
10 Double Military Press
10 Renegade Rows w/ push-ups*I did a push-up, then Row L/R for 10 reps

4 minute rest
Round 2:
10 See Saw Presses
10 Bent-Over Rows*w/ KB between the legs
10 Double Front Squats
10 High-Pull Swings
10 Crush push-ups

4 min rest

Round 3:

10 Double KB Cleans
10 Double Upright Rows
10 Double Swing
10 Jump Shrugs
10 Incline KB Flys

I finished with:

High Intensity Interval Training on the treadmill at an incline of 15%. I alternated between walking at 4 MPH and running at 8mph for 30 seconds. I did this for 15 minutes. According to the treadmill I burned 257 calories and reached a maximum heart rate of 180 beats per minute.

Triples...

My training looked like this today:

Incline Flys- 28kg bells - 3x3 - 9 reps
Sumo Squat - 48kg bell - 3x3 - 9 reps
One Arm Row - 48kg bell - 3x3 each arm - 9 reps each arm
Upright Row - 48kg bell - 3x3 - 9 reps
Double Cleans - 32kg bell - 3x3 each arm

I finished with:
Snatches - 16kg bells -50 reps

Incline HIIT & Double Windmills...

Today I did High Intensity Interval Training on the treadmill at an incline of 8%. I alturnated between walking at 4 MPH for 1 minute and running at 8mph for 30 seconds. I did this for 20 minutes. According to the treadmill I burned 255 calories and reached a maximum heart rate of 179 beats per minute.

I finished with 5 sets of 3 reps of Double Windmills with the 16kg bells.

Cleans...

My training looked like this:

Double Cleans - 20kg bells - 5x10 - 50 reps
One Arm Cleans - 24kg bell - 5x5 each arm - 25eps per arm

I finished with :
Figure 8/Hold - 20kg bells - 25 reps per direction
Slngshot - 20kg bell - 25 reps per direction

PM Training - Double Snatches...

I did multiple sets of 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

Diet Change & Swing Workout...

I have decided to go back to a "regular" diet today with more carbs - More of a 40/40/20 diet that is high in fiber with more fruit. I have begun to plateau on the anabolic diet and feel that maybe it is time to try something new while adding more fruit and less fat to my regular eating habits. We shall see - it is not going to be easy after following the same eating plan for over 5 years. As part of this I plan on adding a few night training sessions of swings and/or snatches to ramp up my cardio with kettlebells.

I am also trying to eliminate all of the aspartame from my daily diet so no more diet soda, sugar free red bull, etc. I just feel that all of this man made stuff probably does more harm than good.


My training looked like this:

Swings
24kg bell - 150 reps
32kg bell - 50 reps
40kg bell - 25 reps

225 reps

"Metabolic 300"...

For the first 3 rounds/circuits, I opted for double 16kg kettlebells, which at 72lbs is a bit more than 1/3 my body weight, about 40%. I currently weight 165lbs.

For my first round,I performed:
10 Double Swings
10 Double Snatches
10 Double Front Squats
10 Double Military Press
10 Renegade Rows w/ push-ups*I did a push-up, then Row L/R for 10 reps

4 minute rest

Round 2:
10 See Saw Presses
10 Bent-Over Rows*w/ KB between the legs
10 Double Front Squats
10 High-Pull Swings
10 Crush push-ups

4 min rest

Round 3:
10Double KB Thrusters aka Squat-to-Overhead Press
10 Double Upright Rows
10 Double Swing
10 Jump Shrugs
10 Incline KB Flys

I finished with 3 rounds of body weight exercises:

Final 3 rounds were:
25 Dips & 25 Pull Ups *I alternated 5 reps of each with no rest until all 50 were done
50 Push Ups
25 Bench Step Ups per Leg & 25 Prisoner Squats

EVENTUALLY I want to do the first three rounds two times but I am cooked by the time I get to round four. I assume that once my body adjust to this type of training I will be able to do it. My breathing was a lot more controlled during this training session and am confident I will adapt soon enough.

Triples...

My training looked like this today:

Incline Smith Machine Press - 275lbs - 3x3 - 9 reps
Sumo Squat - 48kg bell - 3x3 - 9 reps
One Arm Row - 48kg bell - 3x3 each arm - 9 reps each arm
Double KB C & P - 32kg bells - 3x3 - 9 reps
Upright Row - 48kg bell - 3x3 - 9 reps
One Arm Clean - 48kg bell - 3x3 each arm - 9 reps each arm

I finished with:
Snatches - 32kg bells -5x3 each arm - 15 reps each arm

"The Metabolic 300"...

I got the following workout from Steve Maxwell's blog (http://maxwellsc.blogspot.com/) and decided to give it a try. A lot of the verbiage explaining the workout is his so forgive me for borrowing it. I did 3 rounds of 50 exercises with the 16kg bells and decided to finish the final 3 rounds of 50 with bodyweight exercises as it was my first time through the workout.

According to Steve, metabolic conditioning occurs when you simultaneously engage the muscular system (using full-range, whole-body movements) and the cardio system. In order to do this, you perform these exercises back-to-back, with little-to-no rest. Metabolic conditioning has an amazing effect on the body and it's the finest way to alter body composition while giving yourself a killer cardio workout. Unlike regular cardio, where you get no muscle-building benefits and, in some cases, can even lose hard-earned muscle, the Maxercise Metabolic 300 will actually contribute to building muscle while stripping away unwanted body fat. The workout is set up with five double-kettlebell movements, all performed back-to-back, without setting the kettlebell down. You have the choice of performing either 20, 15 or 10 reps (depending upon your strength & conditioning levels) using about 1/3 to 1/2 your body weight. If you perform 20 repetitions, go through the circuit three times. If you perform 15 reps, four times, and 10 reps go five times through. Each option gives you a grand total of 300 repetitions. This workout is versatile in that you can change each circuit, as long as each movement is a whole body, ie, compound movement. For the first 3 rounds/circuits, I opted for double 16kg kettlebells, which at 72# is a bit more than 1/3 my body weight, about 40%. I currently weight 165lbs.

For my first round,

I performed:
10 Double Swings
10 Double Snatches
10 Double Front Squats
10 Double Military Press
10 Renegade Rows w/ push-ups
*I did a push-up, then Row L/R for 15 reps

4 minute rest

I went into my next round, which I changed slightly:
10 See Saw Presses
10 Bent-Over Rows*w/ KB between the legs
10 Double Front Squats
10 High-Pull Swings
10 Crush push-ups

4 min rest

Next round:
10Double KB Thrusters aka Squat-to-Overhead Press
10 Double Upright Rows
10 Double Swing
15 Jump Shrugs
15 Incline KB Flys

Final 3 rounds were:

• 25 Dips & 25 Dragon Walks
• 50 Standing Knee Raises
• 50 Prisoner Squats

This was a killer workout and I am looking forward to going through the first 3 rounds twice for a total of 300 reps with the double kettlebells. Thanks Steve!

Day Off.

I am taking today off from training.

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:

Turkish Get Up into a Windmill - 16kg bell - 6 reps each side
Gladiator - 2 sets of 30 seconds each side
Hanging Leg Raises - 20 reps
Figure 8/Hold - 16kg bell - 30 reps each side
Slingshot - 16kg bell - 20 reps each side

AOS: Smokin' Ladders - Easy Day...

I went through The Art of Strength - "Smokin Ladders" 3 times today which is down from 5 rounds on Saturday. I did 15 total double clean and presses with the 24kg bell and 60 total snatches with the 16kg bell - 30 each arm.

I am trying to cycle my intensity and total poundage as to not over train. I used the 16kg bell for the ancillary exercises except for chest presses/inc presses/floor flys when I used the 24kg bells(which I substitute instead of push ups).

I plan on trying to get at least 7 rounds later this week if not the total 9 rounds that make up the workout.

AOS: Elevation...

I did AOS: Elevation this morning. Due to the fact that Anthony DiLuglio is trying to get paid for the workouts I am not going to post the exact exercises but it is an excellent workout with a whole body focus that ends with some ladders for strength building. I highly recommend all of Anthony's products. You can check them out @ www.artofstrength.com.

My training looked like this:

Round 1 - 24kg bell - 5 times through - 100 total reps
Round 2 - 16kg bell - 5 times through - 150 total reps
Round 3 - 24kg bell - 5 times through - 150 total reps

Swings...

I have not done two handed swings in a long time and want to start stepping up my cardio while getting back to kettlebell basics - swings, snatch, clean & press, clean, squats and turkish get ups. I focused on swings today to keep it simple.

My training looked like this:

Swings
24kg bell - 200 reps
32kg bell - 75 reps
40kg bell - 50 reps
48 kg bell - 25 reps

350 total reps.

AOS: Smokin' Ladders...

I went through The Art of Strength - "Smokin Ladders" 5 times today. I did 30 total double clean and presses with the 24kg bell and 102 total snatches with the 16kg bell - 51 each arm.

The other exercises in each round keep your heart rate up and make each set of C & P and snatches progressively harder. I am going to aim for 9 total rounds and then try to increase my bell size to 32kg for the C & P's and 20kg for the snatches.

Extreme Kettlebell Cardio Workout...

I did the first 3 rounds of the Extreme KB Cardio Workout with the 16kg bell.

My training looked like this:

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

EDT...

My training look like this today:

PR One - 10 Minutes:
Incline KB Flys - 20kg bells - 50 reps
Double KB Rows - 24kg bells - 50 reps

3 Minute Rest

PR Two - 5 Minutes
Double Cleans - 24kg bells - 20 reps
Tactical Lunge - 20kg bell - 20 reps per leg

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

Bodyweight.....

My training looked like this today:

Prisoner Squat - 50 reps
Dragon Walk - 50 reps
Pull Ups - 50 reps
Push Ups - 50 reps
Handstand Push Ups - 25 reps

Triples With The Bulldog...

My training looked like this today:

Incline Chest Press - 40kg bells - 3x3 - 9 reps
Sumo Squat - 40kg bell - 3x3 - 9 reps
One Arm Row - 40kg bell - 3x3 each arm - 9 reps each arm
Upright Row - 40kg bell - 3x3 - 9 reps
One Arm Clean - 40kg bell - 3x3 each arm - 9 reps each arm

I finished with:
Shrugs - 40kg bells -5x10 - 50 reps

Core...

I did some light core work today with the 16kg bell. My training consisted of the following exercises:

• Hand 2 hand Cleans
• Figure 8/Hold
• Slingshot
• Hot Potato
• Windmill

EKCW & Explosive Clap Push Ups...

I did the first 4 rounds of the Extreme KB Cardio Workout with the 16kg bell.

My training looked like this:

• The Manmaker - 100 reps
• Upper Body Blast - 160 reps
• Leg Burner - 120 reps
• Swing Workout - 180 reps

I finished with:

Explosive Clap Push Ups - 50 reps

The were 610 total reps. I felt good after taking two days off from training.

3x10...

My training looked like this today:

Renegade Rows - 24kg bells - 3x10 each arm
Incline KB Chest Press- 32kg bells - 3x10
Sumo Squat - 40kg bell - 3x10
One Leg Deadlift - 24kg bell - 3x10 each leg
Upright Row - 24kg bell - 3x10
Close Grip KB Push Up - 3x10

I am going to Arizona for work this morning till Saturday. I might take a few days off from training but have not decided yet. Go Sox!

Dragon Tattoo w/ Kettlebell In Claw...

Attached is a picture of my new tattoo. It is an oriental dragon with a kettlebell in it's claw. I just got it yesterday and it still needs to heal but I am very happy with the results.

Core...

My training looked like this:

Windmill - 16kg bell - 40 reps each side
Figure 8/Hold - 16kg bell - 40 reps each side
Slingshot - 16kg bell - 40 reps each side
Hanging Leg Raise - 40 reps