Abs & Core

Knee Ins - 3 sets of 15 - 45 reps
Windmills - 16kg bell - 5 sets of 5 each side - 25 reps each side
Figure 8/Hold - 16kg bell - 3 sets of 10 - 30 reps
Slingshot - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
Roman Chair Back Lifts - 3 sets of 10 - 30 reps

HIT....Day 9

I am starting to feel a lot stronger although my triceps is still awkward and the coordination has not fully returned. I will continue HIT for at least two more weeks before I reevaluate my training going forward.

Incline Bench - 180 lbs/12
Row - 240 lbs/12
Lateral Raise Machine - 110 lbs/12
Hammer Shrug - 410 lbs/12
Inc DB Fly - 50 lbs/12
Negative Chip Up - 24kg KB/7
DB Curl - 45 lbs/10
Reverse Curl - 70 lbs/10
Negative Push up - Bodyweight/12

I added two more exercises for chest/back today at the end of my training:

DB Pullover - 75 lbs/12
Barbell Pullover - 55lbs/9

Abs/Core & Day off

I took today OFF from training but did not post my training from yesterday...so here it is:

5 minute warm up - Treadmill - 15% incline - 4 mph walk 40 seconds - 20 second sprint 9 mph - 100 calories burned

Slingshots - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
Hanging Leg Raises - 3 sets of 10 - 30 reps
Standing Knee Ups - 3 sets of 10 each leg - 30 reps each leg

I am currently 162 lbs midweek in my no carb phase but got up to 168 lbs last weekend. Felling better but trying to take it easy on my right arm. It is going to be a few months before I am 100%.

World's Greatest Backyard Athlete Competition

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The Third Annual World's Greatest Backyard Athlete Competition. The coveted title of World's Greatest Backyard Athlete is up for grabs again this year. In this must-see, one-of-a-kind competition over 100 generous folks go where no fan has gone before as they play Wiffle ball home run derby in center field, hurl discs off the famed Green Monster, pitch peanuts in the stands, and compete in a baseball-themed obstacle course.

Athletes must raise pledge money to join the fun, and 100% of funds raised benefit Project Joy and the Red Sox Foundation. To participate in this event each competitor must raise a minimum of $5,000(yikes). My goal is to reach out to as many people as possible and spread the good word. If we all pitch in a little bit we can help make a difference. If you feel like making a donation it would be greatly appreciated. Corporate sponsorships are also available.

And as importantly as a donation, if you know of anyone in your address book who might be interested in making a donation (company or private) please pass this information on. Or simply delete this immediately. Thank you for your time.Thank you for your support,Jamie Keefe Follow This Link to visit my personal web page and help me in my efforts to support Life is good.

HIT....Day 8

It has been two weeks since I resumed training. I have decided to skip legs for two weeks (I will still do some incline sprints) and mix up my training. I am adding some negatives pull ups and push ups this week. They are great exercises if you have never tried them...it really puts alot more stress on the muscle and makes you focus on time under tension.

Incline Bench - 180 lbs/12
Row - 240 lbs/9
Lateral Raise Machine - 100 lbs/12
Hammer Shrug - 360 lbs/12
Inc DB Fly - 55 lbs/9
Negative Chip Up - 24kg KB/5
DB Curl - 55 lbs/7
Reverse Curl - 70 lbs/10
Negative Push up - Bodyweight/11

HIT...Day 7 (Saturday June 23)

Leg Curl - 130 lbs/8 reps
Leg Ext - 255 lbs/12 reps
Leg Press - 630 lbs/12 reps
DB Pullover - 85 lbs/12 reps
Incline Bench - 165 lbs/12 reps
Row - 225 lbs/10 reps
One Arm Kettlebell Military - 20kg/12 reps
Rope Hammer Curl - 150 lbs/12reps
Rope Tri Press down - 120 lbs/12 reps
One Arm Rows w/Kettlebell- 32kg /12 reps
Reverse Curl - 60 lbs/12
DB Flys - 45 lbs/11 reps
DB Shrug - 120 lbs/12 reps

Core & Arms

I trained core today and finished up with an arm workout just because.... It was nice to get back to doing windmills although my shoulder flexibility and strength is still really low. The dive bomber push ups into a pike really stretch your core especially if you do a good downward dog at the completion of the dive bomber push up . It also is a great shoulder, arm and chest exercise.

Windmills - 16kg bell - 8 sets of 5 reps each side - 40 reps each side
Roman Chair Back Lifts - 25 lb plate - 3 sets of 10 - 30 total reps
Dive Bomber Push Up/Pike - 5 sets of 5 - 25 reps

I finished with a few exercises of arm training:

One Arm Cable Curls - 50 lbs x 10, 70 lbs x10, 80lbs x10 - 30 total reps
Hammer Curls - 45 lb DB - 3 sets of 10 - 30 reps
Reverse Curls - 50 lbs - 3 sets of 10 -30 reps

HIT - Day 6

I am gaining strength slowly and think it was a good choice to start my training with High Intensity Training. My right triceps still is not feeling right if you know what I mean but I am working through the awkwardness and trying to build stability and strength before I head toward kettlebell training.

Leg Curl - 130 lbs/8 reps
Leg Ext - 240 lbs/12 reps
Leg Press - 630 lbs/12 reps
DB Pullover (SLOW) - 60 lbs/12 reps
Incline Bench - 165 lbs/12 reps
Row - 225 lbs/10 reps
Kettlebell Military Press - 24kg/12 reps
Rope Hammer Curl - 140 lbs/12reps
Rope Tri Press down - 110 lbs/12 reps
Double Rows w/Kettlebell- 24kg /12 reps
DB Flys (SLOW) - 35 lbs/12 reps
DB Shrug - 105 lbs/12 reps

Kettlebell Training: Cardio & Core

I am working kettlebells back into my training wit the goal of using them almost exclusively in about a month. Today I did a cardio and core circuit to mix it up a bit. The HIT training I have been doing is working well to build up strength in a slow and controlled manner but it very boring. I had some bread and pasta last night to throw some carbs back into my diet midweek. I am up to 162lbs and feeling a lot better every day.

My training looked like this:

TGU's - 16kg bell - 3 reps each side - 6 reps
Two Hand Swing - 24kg bell - 10 sets of 10 - 100 reps
Farmers Walk - 24kg bells - 150 feet each rep - 10 sets
Hanging Leg Raises - 3 sets of 8 - 24 reps

HIT - Day 5

Leg Curl - 130 lbs/8 reps
Leg Ext - 225 lbs/12 reps
Leg Press - 630 lbs/12 reps
DB Pullover - 85 lbs/9 reps
Incline Bench - 165 lbs/12 reps
Row - 210 lbs/11 reps
Kettlebell Iron Cross - 24kg/8 reps
Rope Hammer Curl - 120 lbs/12reps
Rope Tri Press down - 100 lbs/12 reps
Neutral Pull up w/Kettlebell- 16kg /8 reps
Standing Calf - 395 lbs/12 reps
Pec Dec - 195 lbs/9 reps
Hammer Strength Shrug - 360 lbs/12 reps

Kettlebell Circuit

I am feeling better and better each day and decided to do a short and light kettlebell circuit today. I did the whole training session in sequential order with very little breaks in between exercises.

Slingshot/Figure 8 to a Hold - 16kg bell - 2 sets of 15 - 30 reps each direction
TGU's - 16kg bell - 2 sets of 3 reps each side - 6 reps each side
Flip & Squat - 16kg bell - 20 reps
Hand to Hand Tactical Swings w/Hot Potato - 16kg bell - 10 reps
Two Handed Swings - 24kg, 20kg & 16kg bells - 2 sets of 10/10/10 - 60 total reps
Russian Twists - 16kg bell - 3 sets of 10 - 30 reps

I finished with 10 sets of Farmers Walks with two 24kg bells walking approximately 150 feet each rep.

Saturday June 16th - HIT Day 4

Leg Curl - 120 lbs/12 reps
Leg Ext - 210 lbs/12 reps
Leg Press - 630 lbs/12 reps
DB Pullover - 80 lbs/12 reps
Incline Bench - 150 lbs/12 reps
Row - 195 lbs/10 reps
Kettlebell Iron Cross - 16kg/12 reps
Strait Curl - 95 lbs/9 reps
Sitting Tri Press down - 180 lbs/12 reps
Neutral Pull up w/Kettlebell- 16kg /12 reps
Standing Calf - 395 lbs/12 reps
Pec Dec - 180 lbs/12 reps
Hammer Strength Shrug - 280lbs/12 reps

Abs/Core

Slingshot - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
Get Up Sit Up - 12kg bell - 3 sets of 5 each side - 15 reps each side
Plank - 30 seconds - 3 sets
Child's Pose - 30 seconds - 3 sets
Oblique Crunch - 2 sets of 15 each side - 30 reps each side
Roman Chair - 2 sets of 15 - 30 reps

HIT....Day 3 & New Kettlebells!

I am starting to feel stronger and am encouraged by my progress incremental as it may be. I have to make sure I do not push too hard too soon as I do not want to have another setback. I got my free kettlebells yesterday ( a set of 12kg, 16kg, 24kg & 32kg competition style bells) from the certification class with the American Kettlebell Club. It killed me to see them in front of my garage when I got home from work last night. I can't wait to get through then next 6 weeks so I can resume kettlebell training.

Leg Curl - 120 lbs/12 reps
Leg Ext - 165 lbs/12 reps
Leg Press - 590 lbs/12 reps
DB Pullover - 75 lbs/12 reps
Bench - 180 lbs/12 reps
Row - 180 lbs/10 reps
Overhead Press - 105 lbs/12 reps
Standing Alternating DB Curl - 45 lbs/12 reps
Sitting Tri Press down - 180 lbs/12 reps
Wrist Curl - 75 lbs/12 reps
Standing Calf - 395 lbs/12 reps
Pec Dec - 165 lbs/12 reps
Hammer Strength Shrug - 230lbs/12 reps

Abs/Core

I took a day off from my sprint incline today as I am trying to add mass and want to focus on that. I am also going to add a meal of mostly carbs on Wednesday evening to try and help me gain my size & strength back. Today I focused on abs & core training.

Hanging Leg Raises - 5 sets of 8 - 40 reps
Knee Ins - 5 sets of 15 - 75 reps

Above done in circuit with no rest.

Standing Knee Ups w/12lb "Shot" - 3 sets of 10 each leg - 30 reps each leg
Slingshot - 16lb Kettlebell - 3 sets of 10 reps each direction - 30 reps each direction

Above done in circuit with no rest.

HIT - Day 2

Today was day 2 of my High Intensity Training cycle. My upper body muscles have experienced some major atrophy with the lack of training over the last two months. It is going to take a few weeks to get back into a grove and increasing the weight by any substantial amount.

Leg Curl - 110 lbs/12 reps
Leg Ext - 150 lbs/12 reps
Leg Press - 540 lbs/12 reps
DB Pullover - 65 lbs/12 reps
Bench - 165 lbs/12 reps
Row - 165 lbs/12 reps
Overhead Press - 100 lbs/12 reps
Strait Curl - 75 lbs/12 reps
Tri Ext - 65 lbs/12 reps
Wrist Curl - 75 lbs/12 reps
Standing Calf - 395 lbs/12 reps
Trunk Curl - 25 reps
Pec Dec - 150 lbs/12 reps

Incline Sprint Intervals & Abs

I did 20 minutes of Incline (15%) sprint interval training to start this morning. The usual stuff....40 seconds walking @ 4 mph and 20 seconds sprinting starting @ 6 mph and working up to 12 mph. I burned 376 calories and had a maximum heart rate of 184.

Then I did some abs:

Knee Ins - 2 sets of 20 - 40 reps
Decline Sit Ups - 2 sets of 20 - 40 reps
Standing Knee Ups - 2 sets of 20 - 40 reps

My pain has subsided in my arm/back form the nerve block shot I got last week. I still have substantial numbness and tingling but the Dr. said it may take up to 2 weeks before I feel the total benefit from the shot.

High Intensity Training...

This training was done Sunday June, 1oth

As I start my rehab from the herniated disk I have decided to do 2- 4 weeks of High Intnesity Training (HIT). It basically consists of 10 to 12 exercises that cover your whole body. You do 1 set of 12 reps. You basically try to give 100% effort for the whole set and increase the weight when you can get 12 reps. I tried this method a few years ago and made good progress in size and strength but hit a plateau afer about 8 weeks. (I benched 355 lbs at a body weight of 159 lbs) It makes sense for a short period of time as I try to build my strength back from my injury and before I get back into kettlebells full time. I have to leave my ego at the door as I start this as my strenth has gone through the floor!

Yesterday was my first training session using HIT. It looked like this:

Leg Curl - 100 lbs/12 reps
Leg Ext - 150 lbs/12 reps
Leg Press - 540 lbs/12 reps
DB Pullover - 65 lbs/12 reps
Bench - 165 lbs/12 reps
Row - 150 lbs/12 reps
Overhead Press - 100 lbs/12 reps
Strait Curl - 75 lbs/12 reps
Tri Ext - 65 lbs/12 reps
Wrist Curl - 65 lbs/12 reps
Standing Calf - 395 lbs/12 reps
Trunk Curl - 25 reps

Leg Training with Kettlebells

Today I did more of a traditional leg training session with kettlebells. My training session looked like this:

Pistols - 12kg bell- 5 sets of 5 each leg - 50 total reps
Sumo Deadlift - 24 kg bell - 5 sets of 10 - 50 total reps

The above was done in superset fashion wit no rest in between sets.

Then I finished with:

Double KB Squats - 16kg bells - 3 sets of 10 - 30 total reps
Behind Neck KB Squats - 20kg bell - 3 sets of 10 - 30 total reps

This was also done in superset fashion with no rest in between.

Core & Abs

I got my got yesterday and am hoping that it relieves the stress from the disk on the nerve. I am planning on waiting a week (if it feels better) before I resume training.

Today I did a core & abs workout. It was done in circuit fashion with no rest in between:

Decline Sit Ups - 3kg ball - 3 sets of 25 - 75 reps
Scissor Kicks - 3 sets of 25 - 75 reps
Knee Ins - 3 sets of 25 - 75 reps
Roman Chair Lifts - 3 sets of 25 - 75 reps


I finished with:

Slingshots - 5 sets of 10 each direction - 100 total reps

I added a carb meal Wednesday night just to see how it affected me. I feel a bit leaner and was 158 lbs last night with a body fat % of 7.1. My goal is to get up to 175 lbs at about the same body fat percentage.

Legs & Sprint Incline

I took yesterday OFF from training.

Today (6/7) I did another leg workout . I have been doing pistols with my body weight and need to start adding resistance. I started with the 4 kg bell today and am aiming to eventually get to the 32 kg bell by the end of the year. 4kg is pathetic but it is a start.

Single Leg Step Ups - 50 sets of 10 each leg - 50 reps each leg
Pistols - 4kg bell - 5 sets of 5 each leg - 25 reps each leg
One Leg Deadlift - 20kg bell - 5 sets of 5 each leg
Calf Raises - 5 sets of 10 each leg - 50 reps each leg

I finished with 20 minutes of incline (15%) sprint cardio on the treadmill. I walked for 40 seconds at 4 mph and sprinted for 20 seconds each minute. My sprint speed increased from 7 mph up to 12 mph (one time...last sprint). I burned 363 calories and had a maximum heart rate of 182.

I am getting the steroid/nerve block shot today so we shall see how I feel this weekend.

Legs....

Today I did more of a traditional leg workout using machines. Have not trained like this for a while so I figured....

Leg Press - 3 sets of 10 - 360/450/540
Leg Curl - 3 sets of 10 - 110/120/130
Leg Extension - 3 sets of 10 - 105/120/135
Sitting Calf Raise - 3 sets of 10 - 90/135/180

I finished with Dragon Walks - 3 sets of 10 steps each leg

Core & Sprint Cardio

I had an hour in the middle of the day today so I got in a quick core & sprint cardio workout.

I started with:

Cable Crunch - 70lbs - 2 sets of 10 - 20 reps
Knee Ins - 2 sets of 10 - 20 reps
Decline Sit Ups - 2 sets of 10 - 20 reps
Bicycle - 2 sets of 10 - 20 reps

Then I put the 40lb Xvest on and walked @ 4mph on the treadmill at a 15% incline. I burned 192 calories and had a maximum heart rate of 192.

I did another ab/core circuit of:

Swiss Ball Crunches - 3 sets of 10 - 30 reps
Roman Chair Lifts - 3 sets of 10 - 30 reps
Bicycle - 3 sets of 10 - 30 reps

And I finished off with another 10 minutes of cardio on the treadmill. I alternated walking for 40 seconds and running for 20 seconds. My walk was at 4 mph and I went up to 10 mph on the run....all at a 15% incline. I did not wear the vest this time and it felt allot lighter. I burned another 174 calories and had a max heart rate of 180.

Jared's First Baseball Game Pitching!

My oldest son Jared pitched for the first time today during a baseball game. He struck out 2 batters and got a third to hit the ball to him which he threw to first base for the out. He also had 2 great hits over the third baseman's head. Nothing better than seeing a 8 year old feel like he is on top of the world!

Killer Training Today!

After yesterdays carb up I felt really strong this morning. I had a box of cocoa pebbles, pizza, ice cream and a few beers yesterday...kinda crazy when you think about it but I felt stronger this morning and leaner than I was all week without carbs.

So today I went to the gym with training legs my main focus. I decided to use the 40 lb Xvest for my leg training.

My training was done in circuit fashion with no rest in between sets. It looked like this:

Prisoner Squats - 40 lb Xvest - 5 sets 0f 10 - 50 reps
Sumo Deadlifts - 40 lb Xvest- 5 sets of 10 - 50 reps
Dragon Walks - 40 lb Xvest - 5 sets of 10 steps each leg - 50 steps each leg
Calf Raises - 40 lb Xvest - 5 sets of 10 reps each leg - 50 reps each leg

The I got on the treadmill with the Xvest on. I walked/jogged for 20 minutes @ a 15% incline varying the speed for 4 mph to 5 mph. I burned 367 total calories and my maximum heart rate was 194. I was smoked about still had a little left in me.

So as a finished I did:

4 set of 25 decline sit ups - 100 reps
2 sets of 30 second - planks
and 2 sets of 30 seconds - child's pose

This was probably my hardest workout in a few months. I think it was even more intense than when I tried the "300" workout in March. I can't wait to start training upper body again!

Kettlebells Circuits & the Aabolic Diet...

I wanted to post my article on the Anabolic Diet again for those who have not seen it....

http://www.kettlebellinc.com/kettlebellinfo/obrien-leanandstrong.php?art_id=0&art_auth=obrien

feel free to comment. I am currently at 155lbs and about 7% bodyfat.

Core & Spint Incline

I trained core today and finished with another sprint incline interval.

My core training looked like this:

Hanging Leg Raises - 5 sets of 10 - 50 reps
Plank - 30 seconds - 5 sets - 2.5 minutes total

The above was done in a superset with no rest in between.

Then I did the following in a superset with no rest in between:

Roman Chair Lifts - 5 sets of 10 - 50 reps
Decline Sit Ups - 5 sets of 10 - 50 reps


My heart rate was 160 just from the core work with no rest. I finished up with 15 minutes of incline interval sprints on the treadmill. The incline is 15% at all times and I alternated walking at 4 mph for 40 seconds and sprinting for 20 seconds. I worked my sprints from 5 mph all the way to 10 mph. I tell you what.....20 seconds of sprinting at 10mph on a 15% incline is a lot harder than I thought it would be. It is a 6 minute mile pace. My stats were 260 calories burned with a maximum heart rate of 184 during the 15 minute workout.

I am scheduled for a steroid shot/nerve block into C7 next Thursday. I am hoping that this alleviates my pinched nerve and allows me to resume regular training. Even if I feel much better next weekend after the shot I have decided to take at least another week of rest from upper body training before I try to push it again.