My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
15 Sets of 10...
I did timed swings with the 24kg bell today. I did sets of 10 with each arm with approximately 15 second rest in between sets. I did 30 sets of 10 in 7 minutes and 15 seconds.
Russian Swings - 24kg bell - 15x10 - 150 reps.
Cash Out: One-arm KB Clean - 10x 5/5 - 100 reps
Max HR - 131
Avg HR - 160
Mr heart rate usually only gets this high from running. Screw running. Just pick up a kettlebell!
10x3 @ 125lbs
“Heavy kettlebell training is not just beneficial for size and strength, but for muscular endurance as well. The muscular endurance you build with heavy kettlebells is much more beneficial than light kettlebells for athletes. In addition, heavy kettlebell training engages the CNS more efficiently, teaches you how to master your own leverage points, and if used correctly, probably has a great benefit to optimizing anabolic hormones”. - Mike Mahler
AVG HR - 120 BPM
MAX HR - 141 BPM
45:49. 15:19 pace.
Mile 1 - 15:36
Mile 2 - 14:47
Mile 3 - 15:12
Those hills are fun!
"Life is movement. Once you stop moving, you're dead. Choose life." - Eugen Sandow
AVG HR - 116 BPM
MAX HR - 135 BPM
Then, Russian Kettlebell Swings
10x3 @ 97lbs
AVG HR - 118 BPM
MAX HR - 139 BPM
Double KB Deadlifts - 10x10 @ 53lbs
Russian KB Swings - 10x10 @ 53lbs
Cash Out: Double Kettlebell Swings - 5x5 @ 53lbs
AVG HR - 132 BPM
MAX HR - 163 BPM
I did two-handed Russian Kettlebell Swings with the 32kg (70lbs) bell today. First time doing high volume swings in a long while. The plan is to work up to 1,000.
Swings - 32kg bell - 25 sets of 10 - 250 reps
17,500lbs total! My grip is fried!
AVG HR - 125 BPM
MAX HR - 156 BPM
Russian Kettlebell Swings - 15x10 @ 53lbs
DB Devils Press - 10x5 @ 30lbs
AVG HR - 129 BPM
MAX HR - 160 BPM
@ LHP
AM: Snatch Grip: 185-205-225/205-225-245(2)
Trap Bar (Low handle): 185-205-225/205-225-245 then, 2x3 @ 315 (slow)
Kettlebell Sumo Deadlift: 10x5 @ 205
PM: Russian Kettlebell Swings - 10x10 @ 97lbs
“Heavy kettlebell training is not just beneficial for size and strength, but for muscular endurance as well. The muscular endurance you build with heavy kettlebells is much more beneficial than light kettlebells for athletes. In addition, heavy kettlebell training engages the CNS more efficiently, teaches you how to master your own leverage points, and if used correctly, probably has a great benefit to optimizing anabolic hormones”. - Mike Mahler
