Power...

I went heavy today for 4 sets .

Goblet Squats - 40kg bell - 4 sets of 8 - 32 reps
Smith Machine Incline Press - 225 lbs - 4 sets of 5 - 20 reps
Double KB Row - 32kg bells - 4 sets of 5 - 20 reps

I finished with:

Bent Over Lateral Raises - 12kg bells - 3 sets of 8 - 24 reps

Heart Attack Cardio...

Today I did the following with as little rest as possible between sets:

Farmers Walks - 32kg bells - 8 sets of 150 feet each
Burpees - 8 sets of 10 - 80 reps

I finished with:

Shrugs - 40kg bells - 3 sets of 15 reps - 45 reps

C & P Ladders, Chin Ups, Dips & Swings

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

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

I did the above 3 times.

There were 6 reps each ladder for a total of:

18 C & P reps left
18 C & P reps right
36 total C & P reps


I also did:
Dips @ my bodyweight - 9 sets of 5 - 45 reps
Chin Ups @ my bodywieght - 9 sets of 5 - 45 reps

I finished with:
Swings - 40kg bell - 5 sets of 10 - 50 reps

Core - Short

I did a very short core workout today as an active rest after my tough training yesterday.

My workout looked like this:

Gladiator - Bodyweight - 3 sets of 30 seconds each side
Medicine Ball Throws into Mat - 10 lb ball - 3 sets of 10
Overhead Squats with Broom Stick - 3 sets of 10
Back Extensions - Bodyweight - 3 sets of 10
Knee Inns - 3 sets of 15

Full Body Blitz..

I felt strong today so I went at it pretty hard. After my full body circuit I had more in the tank so did some core work, farmers walks and snatches as a finisher.

My training looked like this:

Swiss Ball Incline Presses - 28kg bells - 3 sets of 15 reps - 45 reps
Iron Cross - 20kg bells - 3 sets of 8 reps - 24 reps
Double High Pull - 20kg bells - 3 sets of 8 reps - 24 reps
Double Suitcase Deadlifts - 28kg bells - 3 sets of 15 reps - 45 reps

I finished with:

Hanging Leg Raises - 4 sets of 8 - 32 reps
Ab Wheel - 2 sets of 10 reps - 20 reps
Gladiator - 12kg bell - 3 sets of 30 seconds each side
Farmers Walk - 40kg bells - 4 sets of 150 feet each
Snatch - 16kg bell - 3 sets of 5 each side - 30 reps

Three 7's

Today I did 7 sets of 10 of three exercises for my whole body. All body weight exercises with almost no rest at all in between exercises and circuits. I did some body weight squats, push ups between two benches with my feet on a ball for better range of motion and chin ups and pull ups with different grips (neutral, under hand and over hand).

My training looked like this:

Chin Ups/Pull Ups - Body Weight- 7 sets of 10
Bench Push Ups w/ Feet on Ball - 7 sets of 10
Squats - Body Weight - 7 sets of 10

Merry Christmas...Day off!

The Magic 50!

I got the following training from Ross Enamait's book - Infinite Intensity. It is a great strength endurance workout. I increased the bell size from Monday to 24kg on the snatches and 32kg on the swings.

I performed 5 circuits of the following:

5 snatches left -24kg bell
5 snatches right - 24 kg bell
5 swings left - 32 kg bell
5 swings right - 32kg bell
10 burpees
Rest 60 seconds and repeat!

The total is 50 snatches, 50 swings and 50 burpees....thus the Magic 50.

Power...

I went heavy today for 4 sets of 5.

Goblet Squats - 40kg bell - 4 sets of 5 - 20 reps
Smith Machine Incline Press - 225 lbs - 4 sets of 5 - 20 reps
One Arm KB Row - 40kg bell - 4 sets of 5 each arm - 20 reps each arm

I finished with:

Shrugs - 40kg bells - 3 sets of 15 reps - 45 reps

Core - Short

I kept my training brief this morning after yesterday intense workout. I do not want to over do it and am trying to avoid over training.

My training looked like this today:

Hanging Leg Raises - 2 sets of 10
Gladiator - 16kg bell - 2 sets of 30 seconds each side
Get Up Sit Up - 16kg bell - 2 sets of 5 each side
Medicine Ball Throws into Ground - 10lb ball - 2 sets of 15
Ab Wheel - 2 sets of 10
Windmill - 25lb barbell - 2 sets of 10 each side

C & P/Chinup Ladders & Dips

Today I did ladders with the 24kg bell on the C & P and Chin up. I did 4 ladders with 5 rungs on each ladder.

The 5 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 4 times.

There were 15 reps each ladder for a total of:

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

60 total Chin Ups

I also did Dips @ my bodyweight - 20 sets of 5 - 100 reps

I finished with:

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

Core...

My training looked like this today:

Windmills- 24kg bell - 5 reps each side
Ab Wheel - 15 reps
Gladiator - 16kg bell - 30 seconds each side

I went through the above circuit 3 times.

I finished with:

Turkish Get Ups - 16kg bell - 5 reps on each side

Strength...

I trained for strength today using 5 exercises to hit my whole body. I went a bit heavy for 2 sets of 10. I felt strong enough to get the 3 circuit but though it better to stop there. I have felt like that before and always regret it later because I pushed it too far.

My training looked like this:

Swiss Ball Incline Chest Press - 32kg bells - 2 sets of 10 - 20 reps
Iron Cross - 24kg bells - 2 sets of 10 - 20 reps
Renegade Rows - 32kg bells - 2 sets of 10 each arm - 20 reps each arm
Double Cleans - 24kg bells - 2 sets of 10 - 20 reps
Double Suitcase DL's - 32kg bells - 2 sets of 10 - 20 reps

I finished with:

Shrugs - 40kg bells - 3 sets of 15 - 45 reps

Core...

In my core training I have been trying to hit as many muscles as possible. I am also trying to mix up the exercises and not do the same ones every session.

My training looked like this today:

Windmills- 24kg bell - 5 reps each side
Ab Wheel - 10 reps
Back Extensions - 16kg bell - 10 reps
Gladiator - 12kg bell - 30 seconds each side
Hanging Leg Raise - 10 reps

I did the above circuit 3 times

The Magic 50!

I got the following training from Ross Enamait's book - Infinite Intensity. It is a great strength endurance workout.

I performed 5 circuits of the following:

5 snatches left -16kg bell
5 snatches right - 16 kg bell
5 swings left - 16 kg bell
5 swings right - 16kg bell
10 burpees

Rest 60 seconds and repeat!

The total is 50 snatches, 50 swings and 50 burpees....thus the Magic 50.

It was actually kind of easy with the 16kg bell but I will continue moving up in weight to a bigger bell until it is a major challenge.

Squats, Incline Presses & Rows

My training looked like this today:

Goblet Squats - 40kg bell - 4 sets of 5 - 20 resp
Smith Machine Incline press - 185lbs - 4 sets of 5 - 20 reps
One Arm Row - 40kg bell - 4 sets of 5 each arm - 20 reps each arm

I finished with:

25 reps of bodyweight squats
25 push ups
25 partial rep chins

5 Sets...

I focused on strength today with 3 major exercises doing 5 sets of each. At the end I finished with some swings with the 48kg bell.

My training looked like this:

Long Cycle C & P - 20kg bells - 5 sets of 5 - 25 reps
Chin Ups - 16kg bell - 5 sets of 5 - 25 reps
Dips - 16kg bell - 5 sets of 5 - 25 reps

I finished with:

Two Handed Swings - 48kg bell - 5 sets of 10 - 50 reps

Day Off...

I am flying back to Boston today from CA and am taking another day off from training.

Core...

My training looked like this today:

Plank - 3o seconds
Gladiator - bodyweight - 30 seconds each side
Windmill - 18lb body bar - 5 reps each side

I did the above 4 times

300 Reps...

In CA at the hotel gym and had to improvise. Too many machines! I did some dumbbell goblet squats, push ups between two benches with my feet on a ball for better range of motion and medicine ball throws into the floor (sort of a standing pullover).

My training looked like this:

Goblet Squats - 50lb DB - 10 sets of 10
Bench Push Ups w/ Feet on Ball - 10 sets of 10
Medicine Ball Throws into Floor - 8lb ball - 10 sets of 10


300 total reps in about 25 minutes time.

Another Day Off!

Flew to Orange County, Ca this morning for work. Taking another day off from training. No need to push it.

Squats, Dips & Chins with Xvest

I did my training today while wearing a 40lb Xvest. I also held the 16kg bell in my hands while doing the goblet squats.

My training looked like this:

Goblet Squats - 40lb Xvest & 16kg bell -7 sets of 10 - 70 reps
Dips - 40lb Xvest - 7 sets of 5 - 35 reps
Chins - 40lb Xvest - 7 sets of 5 - 35 reps

I finished with:

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

I am going to California tomorrow for work and will be without kettlebells. I plan on mixing it up with free weight and bodyweight exercises.

Day Off!

I am taking today off from training.

C & P/Chinup Ladders & Dips

Today I did ladders with the 24kg bell on the C & P and Chin up. I did 4 ladders with 4 rungs on each ladder.

The 4 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

I did the above 4 times.

There were 10 reps each ladder for a total of:

40C & P reps left
40 C & P reps right
80 total C & P reps

40 total Chin Ups

I also did Dips @ my bodyweight in sets of: 5,5,5,5,5,5,5,8,8,10,14,25 for 102 total reps

Split Snatches & Dips

I kept it short again today but tried to get a full body workout in with just two exercises. I did split snatches (snatch into a lunge) and dips. I supersetted both exercises for 10 sets each.

My training looked like this:

Split Snatch - 16kg bell - 10 sets of 5 each side- 50 reps each side
Dips - Bodyweight - 10 sets of 5 - 50 reps

Again, sometimes less is more. It seems weird to leave the gym when you still feel like you have a lot left in you but I think if I can avoid over training and rest more my body with thank me later.

Core...

I trained my core this morning trying to hit it from all angles. I am starting to feel more flexible from the yoga and hopefully am strengthening the area around the herniated disk in my neck. I can not go back to that place (the pain) again.

My training looked like this:

Hanging Leg Raises - 3 sets of 10
Ab Wheel Rollouts - 3 sets of 10
Figure 8/Hold - 16kg bell - 3 sets of 10
Slingshot - 16kg bell - 3 sets of 10

15 minutes and done! Sometimes a quick workout is great mentally.

Goblet Squats

My left forearm/wrist has been sore for a few days so I took it easy this morning. I did 6 sets of 10 of Goblet Squats with the 32kg kettlebell. Good strength and size workout with the added benefit of cardio as well. Some times it is best to keep it simple.

Day Off!

I am taking today off from training.

Squat, Dips & Chins

I kept it simple this morning and did squats, dips and chins. Today was the first time I have done dips since March because of my herniated disk. It felt good but we shall see how it feels tomorrow.

My training looked like this:

Goblet Squats - 24kg bell - 4 sets of 10 - 40 reps
Dips - Bodyweight - 4 sets of 10 - 40 reps
Chins - Bodyweight - 4 sets of 10 - 40 reps

AOS Essentials Test & 5 Minutes of Snatches

Today I did the AOS Essentials Test twice and finished with 5 minutes of snatches. There was 17 minutes of total work done in a 20 minute time span. I went through the test once with the 20kg bell - rested 2 minutes - did it again with the 16kg bell - rested for one minute and finished with 5 minutes of snatches with the 16kg bell. Great total body strength-endurance workout!

My training looked like this:

Test Number 1 - 20kg bell - 6 minutes

2 Minute Rest

Test Number 2 - 16kg bell - 6 minutes

1 Minute Rest

5 Minute Snatch Test - 16kg bell - 85 reps

EDT & Farmers Walks/Shrugs

After yesterdays yoga and a day off from training on Thursday I really wanted to get back to kettlebell training today. I am trying to keep my body guessing with the different training modalities while also trying to injury proof my body going forward by training from every angle.
In addition to wanting to be as strong as I can I also want to be flexible and injury resistant.

My training looked like this today:

PR One - 15 Minutes:

Renegade Row Squat Clean & Press - 20kg bells -4 sets of 4 - 16 total reps
Smith Machine Incline Press - 185lbs -4 sets of 5 - 20 total reps

5 Minute Rest

PR Two - 10 Minutes

Iron Cross - 20kg bells - 5 sets of 5 each arm - 25 total reps
Double High Pull - 20kg bells - 5sets of 5 - 25 total reps

I finished with:

Farmers Walks - 40kg bells - 4 reps of 150 ft each
Shrugs - 40kg bells - 3 sets of 10 reps - 30 reps