Core...

It has been a while since I just trained core. Today I mixed a few new exercises into my training.

L Bridge - 3 sets f 10
Gladiator - 12kg bell - 3 sets of 10 seconds each side
Windshield Wipers - 3 sets of 5 each direction
Windmills - 24kg bell - 3 sets of 5 each side

Combination Kettlebell Lifts...

I purchased Greg Mihovich's DVD "Iron Beast Conditioning"and got some great ideas to mix up my training. You can check out his products at http://www.theundergroundgym.com/ . One of the main things that I incorporated into today's training was the use of combination kettlebell lifts. As Greg puts it......"They tax your strength, conditioning, coordination and mental toughness". The last is definitely true as I was dying during my sets especially since I mixed two other exercises in with the combination lift.

My training looked like this today:

Rotational Floor Press - 20kg bells - 3 sets of 5 each side - 15 reps each side
Renegade Rows into Squat Clean & Press - 20kg bells - 3 sets of 5 - 15 reps
Double High Pull - 16kg bells - 3 sets of 10 - 30 reps

I finished with the one set of the same exercises as above in went up one bell size. So I send with:

Rotational Floor Press - 24kg bells - 1 set of 5
Renegade Row into Squat Clean & Press - 24kg bells - 1 set of 5
Double High Pull - 20kg bells - 1 set of 10

This was one TOUGH workout. The combination lift killed me. The exercise is basically 4 exercises (renegade row, clean, squat, military press) done seamlessly from one exercise to another and then from one rep into another without resting. Good Stuff!

Firepower!

The Sox swept last night so I didn't end up going to Denver. Also, the Pats are on a roll - it is a great time to be a Boston sports fan!

I did "Firepower" this morning for the first time in a few months. It felt great to work on my strength-endurance. I did most of the exercises with the 16kg bells except for the alternating cleans which I still find hard.

I finished with 3 minutes of snatches with the 16kg bell.

HOC & Core

I wanted to do a High Octane Cardio training session today but also wanted to mix in body weight exercises, core exercises and some shot training. It was a very diverse workout that flowed freely without much prior thought. After I warmed up my heart rate was pretty stead during my training and it made my core work more intense.

My training looked like this:

Warm up:

Snatches - 20kg bell - 2 sets of 10 each arm - 20 reps each arm
Slow Run - 1/4 mile - two sets

Then I did the following:

Body Weight Squats - 3 sets of 20 - 60 reps
Body Weight Side Lunges - 3 sets of 15 reps each side - 45 reps each leg
Windshield Wipers - 5 sets of 5 each direction - 25 reps each direction

I finished with the following:

Shot Training - 12lb shot

• Low Toss
• High Toss
• Sling Shot
• Lunge w/ High Toss

Body Weight Core Exercises

• Gladiator
• L Bridge
• Reverse Russian Twists

I may not train tomorrow or Tuesday if the Red Sox lose tonight. I have a flight for Denver scheduled tomorrow morning and plan on getting tickets for game 5 of the world series.

Heavy Training - Power

I wanted to go heavy today to push the envelope.

My training looked like this:

Swiss Ball Incline Chest Press - 32kg bells - 3 sets of 12 - 36 reps
Iron Cross - 28kg bell - 3 sets of 5 - 15 reps
Renegade Rows - 40kg bells - 3 sets of 5 each arm - 15 reps each arm
Double Cleans - 32kg bells - 3 sets of 5 - 15 reps
Double Suitcase DL's - 40kg bells - 3 sets of 5 - 15 reps

Core & Double Racked Windmills

I tried a new core exercise today - Double Racked Windmills. Good Stuff! Clean two bells into the racked position and then press one to the top. Then do a windmill with the one at the top while holding the other in the racked position. It adds another dimension to windmills!

My training looked like this:

Double Racked Windmills - 16kg bells - 5 sets of 3 each side - 15 reps each side

Hanging Leg Raises - 5 sets of 10 - 50 reps

Figure 8/Hold - 16kg bell - 5 sets of 10 each direction - 50 reps each direction

I finished with 2 sets of Farmers Walks with the 32kg bells @ 150 feet each and 2 sets of Superman Poses for 15 seconds each.

Stength

Swiss Ball Incline Press - 32kg bells - 3 sets of 10 - 30 reps
Chin Ups - Bodyweight - 3 sets of 12 - 36 reps
See Saw Press - 20kg bells - 3 sets of 10 each arm - 30 reps each arm
Goblet Squat - 32kg bell - 3 sets of 10 - 30 reps

I finished with:

Behind the Back Shrugs - 48kg bell - 5 sets of 10 - 50 reps

* Use two hands to hold the bell behind you and shrug. Pretty simple but a different feel from a regular shrug.

HOC

I did another HOC workout this morning but skipped the running. Instead I kept it simple and did double snatches and farmers walks.

My training looked like this:

Double Snatch - 16kg bells - 8 sets of 10 - 80 reps
Farmers Walks - 40kg bells - 8 sets of 150 feet each

My legs will probably be smoked tomorrow as DOMS sets into the muscles. The above combo is pretty stressful to your whole body but probably burns alot of calories. It is pretty cool to do multiple sets of farmers walks with the 40kg bells especially since I only weigh 170lbs.

Short Strength Workout...

Felt a bit tired this morning so I kept my training short. I took yesterday OFF but am still feeling the effects of the lack of sleep from "vacation" and staying up late watching the Red Sox.

My training looked like this:

Swiss Ball Incline Chest Press - 28kg bells -2 sets of 10 - 20 reps
Iron Cross - 24kg bell - 2 sets of 8 - 16 reps
Renegade Rows - 28kg bells -2 sets of 5 - 10 reps
Double Cleans - 28kg bells - 2 sets of 5 - 10 reps
Double Suitcase DL's - 32kg bells - 2 sets of 8 - 16 reps

I plan on doing another HOC - Snatch and Run - training session tomorrow.

High Octane Cardio

I did a high octane cardio training session this morning to increase my fat burning and work on my strength endurance. It consisted to a set of 10 snatches with each arm with the 16kg bell immediately followed by a 1/4 mile easy run.

My training looked like this:


Snatches - 16kg bell - 5 sets of 10 each arm - 50 reps each arm - 100 reps

Alternated with:

Run - 1/4 mile - 5 times

I finished with:

Farmers Walks - 40kg bells - 8 sets of 150 feet each
Hanging Leg Raises - 3 sets of 8 - 24 reps

Strength Endurace..

This morning I was happy to get back to kettlebell training after about 10 days off. I did a training session with 4 exercises trying to rest as little as possible between sets. After being on vacation and not training with kettlebells I need to step up my strength endurance and fat burning.

My training looked like this:

Swiss Ball Incline Presses -24kg bells - 3 sets of 15 - 45 reps
Chin Ups - Bodyweight - 3 sets of 10 - 30 reps
Iron Cross - 16kg bells - 3 sets of 12 - 36 reps
Sumo Squats - 32kg bells - 3 sets of 15 reps - 45 reps

BFL - Upper

Today's training looked like this:

Incline Machine Press:
170lbs x 12
180lbs x 10
190lbs x 8
200lbs x 6
170lbs x 12
Pec Dec: 100lbs x 12

Upright Row:
50lbs x 12
60lbs x 10
70lbs x 8
80lbs x 6
50lbs x 12
Should Press: 100lbs x 12

Cable Curl:
70lbs x 12
80lbs x 10
90lbs x 8
100lbs x 6
70lbs x 12
Underhand Pulldown: 140lbs x 12

Pushdown:
70lbs x 12
80lbs x 10
90lbs x 8
100lbs x 6
70lbs x 12
Reverse Curl: 40lbs x 12

Back & Legs....

I took yesterday OFF and went to Sea World with the family. Great time but it was almost 90 degrees and a killer with 4 kids.

Today is my little ones (Jack, Justin & Jaiden) 4th Birthday!

My training looked like this today:

Pulldowns:
120lbs x 12
130lbs x 10
140lbs x 8
150lbs x6
120lbs x 12
Cable Row: 100lbs x 12

Prisoner Squats:
4 x 10
1 x 20

Dragon Walks:
4 x 10 each leg
1 x 20 each leg

I finished with one set of 50 prisoner squats. If you want to test your strength endurance try sets of 50 with the prisoner squats. My legs were shaking and my heart was racing! Good times!

BFL - Upper

I took yesterday OFF and went to Walt Disney World with the family. Good time!

Today's training looked like this:

Incline Machine Press:
130lbs x 12
150lbs x 10
180lbs x 8
200lbs x 6
150lbs x 12
Pec Dec: 100lbs x 12

Shoulder Machine Press:
70lbs x 12
80lbs x 10
90lbs x 8
100lbs x 6
80lbs x 12
Cable Upright Row: 50lbs x 12

Cable Curl:
70lbs x 12
80lbs x 10
90lbs x 8
100lbs x 6
70lbs x 12
Underhand Pulldown: 140lbs x 12

Pushdown:
50lbs x 12
70lbs x 10
90lbs x 8
100lbs x 6
70lbs x 12
Reverse Curl: 40lbs x 12

BFL - Legs & Back

Goblet Squats:
60lbs x 12
70lbs x10
80lbs x 8
90lbs x 6
60lbs x 12
Smith Machine Squats: 135lbs x 12

One Leg DL
35lbs x 10/10
40lbs x 8/8
45lbs x 6/6
35lbs x 10/10
Sumo DL: 35lbs x 12

Pulldowns:
135lbs x12
150lbs x 10
165lbs x 8
180lbs x 6
135lbs x 12
DB Snatch: 35lbs x 12/12

BFL - Upper Body

I am in Florida and do not have access to KB's so I am going to do a "Body for Life" style workout this week.

Today's training looked like this:

Chest Press Machine:
165lbs x 12
180lbs x 10
195lbs x 8
210lbs x 6
165lbs x 12
Smith Machine Incline Press: 135lbs x 12

Sitting DB Shoulder Press:
30lbs x 12
40lbs x 10
50lbs x 8
60lbs x 6
40lbs x 12
Iron Cross: 25lbs x 12


I did a superset of biceps and triceps-

Chin Ups (Body Weight):
Set of 12
Set of 10
Set of 8
Set of 6
Set of 12
Alt Hammer Curl: 25lbs x 12


Rope Press Downs:
80lbs x 12
85lbs x 10
90lbs x 8
95lbs x 6
80lbs x 12
Kickbacks: 20lbs x 12

KB Circuit

I did a short KB circuit this morning. I am leaving for Florida today for business/family vacation and will not have kettlebells to train. My triplets 4t birthday is next Thursday and we will be at the Magic Kingdom so it should be great! I plan on doing "Body for Life" type training next week.

Today's training looked like this:

Double Snatch - 16kg bells - 4 sets of 5 - 20 reps
Split Snatch - 16kg bell - 4 sets of 5 each arm - 20 reps each arm
Bent Over Lateral Raise - 12kg bells - 4 sets of 5 - 20 reps
Chin Up - Body Weight - 4 sets of 10 - 40 reps
Close Grip KB Push UP - 4 sets of 8 - 32 reps

I finished with:

Jump Squats - 40kg bells - 3 sets of 5 - 15 reps
Calf Raises - 40kg bells - 1 sets of 15 reps

High Rep Snatches & Core

I wanted to do a high octane cardio session and had not done high rep snatches in a while so I did 200 snatches with the 16kg bell. I plan on working snatches back in at least once a week to keep my strength-endurance where it needs to be. I have increased my body weight up to about 178lbs from a low of 152lbs in about 10 weeks. Most of that is from eating A LOT more and being able to train at full strength following my recovery from the herniated disk in my neck.

Also I have been really focus on strength training without worrying about strength-endurance and/or circuit training. I am going to mix that back in a bit to keep my strength to strength-endurance ratio as level as possible.

Snatches - 16kg bell - 5 sets of 20 each arm - 100 reps each arm - 200 total reps

I finished with the following:

Hanging Leg Raises

"Shot" Training - 12lb shot

• Hot Potato
• High Toss
• Low Toss
• Lunge w/High Toss

High Volume...

Today I repeated the exercises that I did last Friday with the heavier bells for triples but instead dropped the weight and did higher reps - between 8 and 15 per exercise. I find that after you complete the exercise with the heavy weight for low reps it is physiologically easier to drop the weight a bit and increase the reps because you have built a base of confidence that you can handle the work.

My training looked like this:

Swiss Ball Incline Chest Press - 24kg bells - 3 sets of 15 - 45 reps
Iron Cross - 20kg bell - 3 sets of 8 - 24 reps
Renegade Rows - 24kg bells - 3 sets of 8 - 24 reps
Double Cleans - 24kg bells - 3 sets of 8 - 24 reps
Double Suitcase DL's - 32kg bells - 3 sets of 8 - 24 reps

I added up the weight I lifted in terms of pounds and on the "Heavy Triples" day. I lifted a total of 6072lbs of weight. Not much but tough because there was a lot of double 40kg work - lifting 176lbs for reps at a body weight of 170.

Today because I lowered the weight I got more reps - the total was 15311 lbs. Almost a three fold increase. I love the idea of cycling the intensity to give your body a "rest" and keep it guessing.

Day Off...

Today I did not train. Much needed rest.

Freestyle....

Today I did a freestyle workout. I intended to train just core but felt like adding a few other exercises in just for variety. I plan on taking tomorrow OFF from training.

I did the following in no particular order:

Hanging Leg Raises
Hanging Pikes
Plank
Figure 8/Hold - 16kg & 20kg bell
Slingshot - 16kg & 20kg bells
Windmill - 16kg & 20kg bells
Superman Pose
Dragon Walks
Hand to Hand Cleans - 12kg, 16kg & 20kg bells
Bottoms Up Curl - 16kg & 20kg bells
Hot Potato - 16kg & 20kg bells
Child's Pose
Bent Over Lateral Raises - 12kg bells
Swiss Ball Bent Over Lateral Raises - 8kg bells

I feel like my posterior deltoids are the one muscle group that does not get enough direct work from kettlebell training. I am going to make it a point to train them directly on a more consistent basis.

'300" for Strength

After yesterdays low volume heavy training I wanted to use a medium poundage for high reps. I built it around the '300' test from Gym Jones ( http://www.gymjones.com/knowledge.php?id=35) but did not focus on amount of time until completion. I focused on quality reps and doing a full body workout.

My training looked like this:

Split Snatch - 16kg bell - 8 sets of 5 each arm - 40 reps each arm - 80 total reps
Chin ups - Bodyweight - 8 sets of 10 - 80 total reps
Bench Pullovers - 20kg bell - 8 sets of 10 - 80 total reps


I finished with:

Shrugs - 40kg bells - 6 sets of 10 reps - 60 total reps

My total body is fried and am having trouble typing this as my arms feel the most fatigued they have ever been. Give this one a try and let me know how it works for you!

Heavy Triples....

I got my new bells yesterday to totally complete my set. The new ones are a 40kg, 28kg and 20kg. I now have two of EVERYTHING. I decided to go heavy today for low reps.

My training looked like this"

Swiss Ball Incline Chest Press - 32kg bells - 3 sets of 3 - 9 reps

(I wanted to try the 40kg bells but was having trouble getting them up for the first rep. Plus I did not want to burn out my upper body for the rest of my training. )

Iron Cross - 28kg bell - 3 sets of 3 - 9 reps
Renegade Rows - 40kg bells - 3 sets of 3 - 9 reps
Double Cleans - 40kg bells - 3 sets of 1 - 3 reps
Double Suitcase DL's - 40kg bells - 3 sets of 3 - 9 reps

I finished with 2 sets of Farmers Walks with the 40kg bells - 150 feet each

Heavy training definitely is a blow to your Central Nervous System as your body has to adjust to the increased load. I am going to try to mix in heavy singles, doubles and triples once or twice every two weeks to keep my body guessing.

Core...

I trained core today and tried to keep it short.

Russian Twists - 16kg bell - 2 sets of 10 each direction
Slingshot - 16kg bell - 2 sets of 10 each direction
Hanging Leg Raise - 2 sets of 8
Plank - 2 sets of 30 seconds each
Figure 8/Hold - 16kg bell - 2 sets of 10 each direction


I also find that Overhead Squats and One Leg Deadlifts are great core exercises especially at the end of a workout after you have pre-exhausted your core muscles.

I finished with:

OH Squats - 16kg bell - 2 sets of 3 each side
One Leg Deadlift - 24kg bell - 2 sets of 3 each side

Snatches & Pushups

I was still tired this morning form Monday night's lack of sleep (I got about 4 hours sleep) and was not really motivated to train. I kept it short and did more of a cardio/circuit training session. My total training time was about 15 minutes.

Snatches - 16kg bell - 5 sets of 10 each arm - 50 reps each arm
Push Ups - 5 sets of 10

Day Off...

I did not train today after 7 strait days without a day off. I needed a rest. Back at it tomorrow!

Core....

I trained core today mixed in a few exercises that I do not regularly do (Double Windmill & Overhead Squat). I find that O.H. Squats are great for ab and core work as well and working the hamstrings. The Double Windmill adds another dimension to the stretching of the obliques and hip flexors.

My training looked like this:

Hanging Pikes - 3 sets of 5 - 15 reps
Get Up Sit Up - 16kg bell - 3 sets of 5 each arm - 15 reps each arm
Figure 8/Hold - 16kg bell - 3 sets of 10 each direction - 30 reps each direction
Double Windmill - 16kg bells - 3 sets of 5 each arm - 15 reps each arm
Ab Wheel - 3 sets of 10 - 30 reps

I finished with:

Over Head Squats - 16kg bell - 4 sets of 5 each arm - 20 reps each arm
Plank - 4 sets of 30 seconds each - 2 minutes total