2 sets of 12..

I have been doing sets of 5 recently and decided to mix it up a bit. This morning I did 2 sets of 12 reps with the same weight that I would use for 5 reps. At the end of my kettlebell training I did some high toss lunges with a 12lb shot put. Check out http://www.tacticalathlete.com/ for more info.

Swiss Ball Incline Presses - 24kg bells - 2 sets of 12 - 24 reps
KB Row - 32kg bell - 2 sets 0f 12 reps - 24 reps
Iron Cross - 16kg bells - 2 sets of 12 reps - 24 reps
Goblet Squat - 20kg bell - 2 sets of 12 reps - 24 reps
High Toss Lunge - 12lb shot - 2 sets of 12 reps each leg - 24 reps each leg


All of the training focused on strength except for the high toss lunges with the shot - which is more of a cardio/flexibility exercise.

Kettlebell/Swiss Ball Training

Many thanks to Bob Russo on the Art of Strength forum (http://www.artofstrength.com/) for inspiring this workout. He asked me about the presses I do with kb's on the Swiss Ball and it gave me the idea of doing a whole training session on the ball. All of the exercises done below were completed sitting on the ball.

The following was done in a circuit with 3 passes completed -

Diagonal Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Triple Crush - 16kg bell - 3 sets of 8 - 24 reps
See Saw Presses - 16kg bells - 3 sets of 8 each side - 24 reps each side
Double Cleans - 24kg bells - 3 sets of 5 - 15 reps
Alternating Chest Press w/ Static Hold @ Top - 24kg bells - 3 sets of 5 each side - 15 reps each side

I finished with a super set of:

Double Swiss Ball Snatches - 16kg bells - 5 sets of 5 - 25 reps
Hanging Pikes - 5 sets of 5 - 25 reps


This was a very intense workout and something I will be doing more on a regular basis going forward.

Bodyweight Ladders...

I wanted to back off on my intensity this morning and did not have much time so I decided to do two ladders of 5 rungs with two body weight exercises - chin ups and alternating kb push ups (one hand on bell).

My training looked like this:

Chin ups - 1,2,3,4,5 - 15 reps total
Alt KB Push ups - 1,2,3,4,5 - 15 reps total

I did the above twice for a total of 30 chin ups and 60 push ups.

5 Sets of....

I did another workout of 5 sets but did sets of 8 on some exercises. My training looked like this:

Swiss Ball KB Inc Press - 24kg bells - 5 sets of 8 - 40 reps
Renegade Rows - 32kg bells - 5 sets of 5 - 25 reps each side
Double KB Snatch - 16kg bells - 5 sets of 8 - 40 reps
Farmers Walks - 32kg bells - 5 sets of 150 feet

I finished with 5 sets 8 of Hanging Pikes

Stretching & Core...

I just did some stretching and core exercises this morning as an active rest. I have not taken any time off in about a week but felt like doing something.

I did the following in no particular order:

Windmill - 16 kg bell
Child's Pose
Downward Dog
Pike
Punch Matrix
Saxon Side Bend
Halo
Pump
Hand to Hand Cleans - 12 & 16kg bell

Fabiana's 40th Birthday!

Today is my wife's 40th Birthday! I want to thank her for being a great wife, mother and best friend! I love you Fab.

Today's Training...

I mixed it up today and had a good workout. Doing the following training in the order I did it wiped me out today. The squats tired my legs for the cleans ....which made the split snatches that much more difficult. I need to back off a bit for a few days. My CNS feels fried.


Smith Machine Incline Presses - 155lbs x 5, 175lbs x 5, 195lbs x 5 - 15 reps
KB Goblet Squat - 20kg bell - 3 sets of 15 - 45 reps
Long Cycle Double KB Cleans - 24kg bells - 3 sets of 5 - 15 reps
KB Split Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side

Goblet Squat...

Attached is a link describing the Goblet Squat. I like it alot and have incorporated it in my training. Check it out!

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=legs&conitem=5eedb43b20144110VgnVCM20000012281eac____&page=2

Core...

In an effort to hit my core from all angles I did a varied core workout today. My training looked like this:

Hanging Pikes - 5 sets of 5 - 25 reps
Back Extensions - 5 sets of 10 - 50 reps
Saxon Side Bends - 8kg bell - 5 sets of 5 each side - 25 reps each side
Slingshot - 16kg bell - 5 sets of 10 reps each direction - 50 reps each direction

Strength - 4 Sets of 5

I increased the weight on some of my exercises today but still am having trouble with the presses if I try the 32kg bells. I will just be patient and let it get stronger gradually.

I like the goblet squats alot because I tend to keep my back more upright then front squats. For a goblet squat you hold the bell upside down like you are holding a goblet and while keeping your elbows tucked to your sides you squat down until your elbows are inside your knees.

Swiss Ball Incline Press - 24kg bells - 4 sets of 5 - 20 reps
Renegade Rows - 32kg bells - 4 sets of 5 - 20 reps each side
Iron Cross - 24kg bells - 4 sets of 5 - 20 reps
Goblet Squats - 32kg bell - 4 sets of 5 - 20 reps
Sumo Squats - 32kg bell - 4 sets of 5 - 20 reps

Rope Training...

I did some rope training today. This was my first real training session with the rope. I did a minute per exercise with a 30 second rest in between exercises. I only did one pass through the circuit today but plan on doing multiple passes going forward as well as adding time per exercise.

I did the following today:

Double Wave
Alternating Wave
Circle Wave
Double Side Wave
In & Out Wave
Angled Wave
Uppercut

My arms felt great after the training and my wind was a bit short. I am looking forward to stretching this training out a bit.

A short video/description of each exercise can be found at

http://www.artofstrength.com/Videos/RopesGoneWild/tabid/179/Default.aspx

3 Sets of 5

I decided to back off on my intensity a bit and did 3 sets of 5. I want to mke sure I do not over do it and pace myself. My training looked like this:

Swiss Ball Incline Press - 24kg bells - 3 sets of 5 -15 reps
See Saw Press - 16kg bells - 3 sets of 5 - 15 reps
Goblet Squats - 20kg bell x 5, 24kg bell x 5, 28kg bell x 5 - 15 reps
Two Handed Swings - 40kg bell - 3 sets of 5 - 15 reps
Split Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Shrug - 32kg bells - 3 sets of 5 - 15 reps

Core...

Felt good this morning except for some soreness in my chest and shoulders. But it was a good soreness not pain. I did a quick core workout.

It looked like this:

Slingshot - 24kg bell - 10 times each direction - 20 reps
Windmill - 24kg bell - 3 reps each side - 6 reps
Get Up Sit Up - 16kg bell -3 reps each side - 6 reps
Hanging Pikes - 5 reps
Planks - 30 seconds

I did the above 3 times with no rest between exercises or circuits except to switch exercises.

Strength - 5 Sets of 5

Today I felt great after training light all week and taking a few days off! I am pain free as of now and am hopeful to feel that way tomorrow. My strength is increasing in my chest and am adding weight on presses. I am trying to increase my weight in my lifts and focus on gaining about 10 pounds in the next few months.

My schedule seems to be working with 3 days a week devoted to strength training - 2 days of core and 2 days off for rest.

My training looked like this:

Incline Smith Machine Press - 135lbs, 145lbs, 155lbs, 175lbs, 185lbs - 5 sets of 5 - 25 reps
Swings - 48kg bell - 5 sets of 5 - 25 reps
Renegade Rows - 32kg bells - 5 sets of 5 - 25 reps each side
Iron Cross - 16kg bells x 5, 16kg bells x5, 24kg bells x 5, 24kg bells x5, 16kg bells x5 - 5 sets of 5 - 25 reps
Farmers Walks - 32kg bells - 5 times - 150 ft each - 750 feet total
Hanging Pikes - 5 sets of 5 - 25 reps
Snatches - 20kg bell - 5 sets of 5 - 50 reps

New Kettlebell Info Magazine...

Attached is a link to another issue of Kettlebell Info Magazine. Enjoy!

http://kettlebellinc.com/kettlebellinfo/v2-3/kbinfo_v2-3.php

RKC vs AKC...

I wanted to re post a review I did in May of the certification for the American Kettlebell Club. I was planning on going to the RKC in June but had to postpone it because of my disk injury in my neck. I still have my intention to go to the RKC listed on my site so once in a while I get questions on why I did not attend and if it because I like the AKC style better.

Here is my post:

"I have been lazy in posting my review of the Amercian Kettlebell Certification but will now summarize my thoughts.I thought it was very informative. It focused mainly on training for GS events but brought along alot of practical applications that I can use in my training. The focus was on the one arm jerk, the long cycle jerk, and the snatch. The three exercises are the staple of a GS event and I believe it is important to get proper instruction if competing is one of you main goals.

One of the reasons I went was because I am interested in competing in GS as ONE of my motivations for training. I also want to have the knowledge to pass along to clients that I may train in the future who want to compete in GS and increase their numbers.But I also do agree that there can be two styles of kettlebell lifting. GS aims for efficiency in the lifts for better results where I believe the RKC style if better suited for strength and size results because efficiency is not the main goal but the intensity of the training. I think that the RKC style better suits my personality and main goal for training.

I am aiming for a strong as I look body as a priority while "the numbers" are secondary.I would like to get to about 175lbs while maintaining a body fat level of about 8%. Neither of these things have much relevance to GS training. I also enjoy the multitude of KB lift available to me on a daily basis and enjoy mixing up my training very often.

This is the main thing that attracted my to kettlebell lifting in the first place and is why I love it so much.I hope in the future that all the different camps of kettlebell training can come together to unite so our "sport" can be broadcast to the world as the best tool for strength & conditioning available"!

I still fell this way and can appreciate both sides of the argument. There are many ways to train. I think that a person needs to find the system that best fits BOTH their goals and personality/training style. If you are not enjoying your training or seeing the results that you want then you may stop training all together. Whatever motivates you to get better is a good thing in my book. One of my favorite quotes is "you are either improving or regressing - there is no maintaining".

Another Day Off..

I am taking another day off after returning from CA. I am looking forward to returning to training tomorrow.

Last few days...

I did not have access to a computer for the last few days. Here is my training.

Tuesday 8/28 - Core Work

Windmills - 18lb body bar
TGU's - 18lb body bar
Russian Twists - 16kg bell
Plank - 30 seconds
Side Plank - 30 seconds each side

I did the above 5 times

Wednesday 8/29 - Modified Providence

I did the "Providence" workout from Anthony Diluglio with the training portion being about a minute with almost no rest in between - about 15 seconds.

Thursday 8/30 - Day Off

I am flying home tonight on the red eye and need to take some time off.

16kg Circuit Training

I got my 16kg Ader bell last night and used it this morning at the hotel gym. I have not training for strength-endurance in over a week do I did a circuit today. My training looked like this:

Clean & Press - 5 reps each side - 5 rounds - 50 total reps
Snatch - 5 reps each side - 5 rounds - 50 total reps
Alternating Walk Over KB Push Up - 5 reps each side - 5 rounds - 50 total reps

I finished with 5 sets of 3 reps of windmills - 15 each side - 30 total reps

Off Day...

I am taking today off from training. I am in Southern California for business until Friday morning and will try to train all week but am thinking of taking a few more days off as I have been pushing it lately.

Strength Again....

I did another heavy workout today as I am leaving on business to CA for a week. I will have access to a 16kg bell not not much else.

I wanted to go heavy again before I rest fora few days next week. My training looked like this:

Incline Smith Machine Press - 135lbs, 145lbs, 155lbs, 165lbs, 175lbs - 5 sets of 5 - 25 reps
Swings - 48kg bell - 5 sets of 5 25 reps
Renegade Rows with Push Up - 32kg bells - 5 sets of 5 25 reps each side
Pec Dec - 180lbs - 3 sets of 6 - 18 reps
Cable Flys - 50lbs,60lbs,70lbs - 3 sets of 6 - 18 reps

I finished with Hanging Pikes for 10 sets of 5.

My Bells & Rope @ Home!

I keep most of my kettlebells at my local gym but have some at home. Attached is a picture of them with my new 30 foot rope. Tried some rope training this morning. It is a great cardio workout and alot harder to sustain the speed that you would think.

Strength Training...

I trained for strength today and rested much more than usual to try to focus on perfect reps and consistent pace. Although I did not keep track of time I structured the workout like EDT with two distinct super sets.

My training looked like this:

Double Clean Drop Sets - 24kg bells x3, 16kg bells x 4, 12kg bells x5 - 5 times through- 60 total reps
Swiss Ball Incline Chest Press - 24kg bells - 5 sets of 5 - 25 reps

The 24kg chest press is the heaviest I have gone for chest in a while and felt good. I am inching closer to returning my right side to complete health strength wise. I still have some size to regain in my right chest and upper arm.

The seconds super set consisted of:

Double Snatch - 16kg bells - 5 sets of 5 - 25 reps
Hanging Pikes - 5 sets of 5 - 25 reps

The double snatch felt great and really puts the ballistic nature of the exercise in perspective as you power both bells over your head simultaneously. I have done 32kg double snatches in the past and remember the feeling...good stuff!

What is "Core"?

Stephen B - http://trainingsyndicate.com/effectiveaction/ posted his description of "core" training as a response to my training yesterday. It is pretty cool! Check it out.

http://www.exrx.net/Muscles/ErectorSpinae.html

I Got My Rope Today!

Anthony DiLuglio has introduced rope training on his site - http://www.artofstrngth.com/ and I purchased a 30 foot rope that is a 1.5 inch diameter thick. I am looking forward to adding this as ancillary training to my kettlebell, shot and body weight training. My wife thinks I have really lost my mind. She trains with kettlebells, thinks I have lost it with the "shot" but the rope was the clincher. She said..." you will buy a 30 foot rope to stay in shape but complain if you have to mow the lawn". Sad but true!

Attached is a link to a video introducing rope training. Check out Anthony's site for more info. Have fun!

http://link.brightcove.com/services/link/bcpid1137732966/bclid1137748241/bctid1137706537

EDT - Core

In an effort to continue to train core separately from my regular training twice a week and to mix up my training I decided to train core today EDT style. I have never done this before but it seemed like a good idea. I used a 12lb "shot" - (go to http://www.tacticalathlete.com/ to learn more) for the first group of exercises.

Here is my training:

First PR - 10 Minutes:

Saxon Side Bend - 12lb shot - 9 sets of 5 - 45 total reps
Hot Potato - 12lb shot - 9 sets of 5 - 45 reps

I wanted to hit my core from all angles and planes so I focused the vertical movement on the side bends and the horizontal movement on the hot potato.


I rested 2 minutes between PRs


Second PR - 5 Minutes

Hanging Pike - 5 sets of 5 - 25 reps
Roman Chair Back Extension - 5 sets of 5 - 25 reps

Again, I wanted to hit my core from all angles so I did exercises that focused on the front of my core and back of my core/

Most people think of ore training as just abdominal training but I think of it as training the following muscles: Abdominals, Obliques, Hip Flexors, Lower Back, and Hamstrings.

I believe that if you effectively and consistently (twice a week) train your core that the rest of your training will improve because you will be more injury resistant. Also, if you have a strong core your strength will increase because of the carry over effect and strong base of strength for the heavier and more intense lifts like the snatch, clean and press, squat, clean and windmill.

5 Sets of 5

I decided to focus more on strength today instead of strength-endurance so I did 5 sets of 5 of four exercises. I also focused on my upper body as my legs are still fried from the 150 swings and 100 dragon walks Sunday. My right arm/chest is still weaker than my left because of the herniated disk in my neck so the chest exercises are very light. I need to build up the strength slowly.

My training looked like this:

Iron Cross - 16kg bells - 5 sets of 5 - 25 reps
KB Rows - 24kg bell - 5 sets of 5 - 25 reps
Swiss Ball Incline Press - 16kg bells - 25 reps
Hanging Pikes - 5 sets of 5 - 25 reps

I did the above in a circuit fashion. I rested a little (about 30 seconds) between each cycle of the circuit as I wanted to conserve strength and concentrate on good form. The one problem I see with a strength-endurance type circuit where you are condensing the volume and racing the clock is that there inevitably is a break down in form. A rep should not count unless it is done in good form otherwise it is like lying about your score on the golf course. You are only cheating yourself.

Core..

I contemplated not training today as I am still sore from Sunday's training but I decided to keep it short and light with an emphasis on core training with some easy stuff (slingshots & halos) just to get the blood flowing and loosen up my shoulders and upper back.

My training looked like this:

Slingshot - 16kg bell - 10 reps each direction
Double Windmill - 16kg bells - 5 reps each side
Halos- 12kg bell - 5 reps each direction
Dive Bomber Push Up/Floor Pike - 5 reps each
Plank - 30 seconds

I did the above 3 times.

I finished with 5 sets of 5 hanging knee raises bringing my knees as close to my elbows as possible.

Not the most intense workout but just what I needed - an active rest and an easy training day.

Day Off...

I am taking today off from training. My CNS was fried yesterday after my workout and felt like a truck hit me. Time to ramp down the intensity a bit before I overdo it. Maybe I will go for a bike ride with my 8 year old.

Swing Drop Sets, Dragon Walks & Pikes

I felt like doing some swings today and decided to focus on legs while getting my heart rate up. I was motivated to have a great workout but did not want to overdo it and injure myself again. It is a fine line to walk but I think I accomplished both today.

My training looked like this:

Two Handed Swings - 40kg bell, 28kg bell & 24kg bell - consecutive sets of 5 - 15 reps total

Then

Dragon Walks - 10 steps each leg

I did the above 10 times while resting as little as possible in between sets.

The total was:

150 sets of swings for a total of 10,120 lbs in swings and
100 steps of dragon walks on each leg.

I finished with pikes for 5 sets of 5.

I am planning on taking tomorrow off to rest. Much needed as I am headed toward over training.

Core Training...

I had more soreness than usual this morning after my training yesterday. I was going to take today off but was motivated to do some core work. I kept it short and light today.

My training looked like this:

TGU - 16kg bell - 3 reps each side
Windmill - 16kg bell - 3 reps each side
Slingshot - 16kg bell - 10 reps each direction
Figure 8 /Hold - 16 kg bell - 10 reps
Pike - 5 reps
Rope Crunch - 130lbs - 10 reps
Roman Chair Back Lift- 25lb plate - 10 reps
Decline Sit Ups - 25lb plate - 10 reps

I did the above circuit 3 times with no rest in between each exercise.

EDT - Whole Body & Pikes

Today I trained my whole body EDT style.

PR One - 15 Minutes

Alternating Hang C & P's - 16kg bells - 8 sets of 5 - 40 reps each arm - 80 total reps
Alternating Swiss Ball Incline Chest Presses - 16kg bells - 8 sets of 5 - 45 reps each arm - 80 total reps

I rested 4 minutes between PR's

PR Two - 10 Minutes

Snatches - 24kg bell - 5 sets of 5 - 25 reps each arm - 50 total reps
Renegade Rows - 24kg bells - 5 sets of 5 each arm - 50 total reps

The first PR was tough because it was the first time in a while I have tried chest presses. I have been doing push ups to build up my chest strength and want to keep progressing without injuring myself again. The disk problem in my neck seems to be in check. Both exercises done back to back really fry your chest, tri's and shoulders!

In the second PR I decided to go heavier than I have been training lately and focus on strict form during the exercises. I try to use mostly my legs and hip snap during the snatches and focused on keep my back as strait as a board during the renegade rows.

I finished my training with 5 sets of 5 pikes. If you do not know what a pike is - it is a hanging leg raise where you bring your strait legs all the way up to your hands as you are hanging from a pull up bar or beam. It is a notch above the regular HLR in terms of difficulty and really fries your abs, lower back and stretches your hamstrings and hip flexors. A great exercise but not easy to master.

10 Consecutive Core Exercises...

I like to train core twice a week as a stand alone training session so today I picked 10 exercises and completed them back to back for a minute each with almost no rest in between - except to switch exercises. I mixed some body weight training like the plank and hanging leg raises in with my kettlebell training. My training looked like this:

1. Saxon Side Bend - 12kg bell
2. Windmill - 16kg bell - 30 seconds each side
3. Plank
4. Figure 8/Hold - 16kg bell
5. Russian Twist - 16kg bell
6. Ab Wheel
7. Get Up Sit Up - 16kg bell - 30 seconds each side
8. Side Plank - 30 second each side
9. Alternating One Leg Raise
10. Hanging Leg Raises

This smoked my abs and core and the the hanging leg raises were really difficult to complete at the end for a minute strait. Next time I am going to aim for 2 times through the circuit with no rest.

17 Minutes of Hell - Part 2 (12:29)

This morning I decided to take another run at my 17 minute circuit from last week. I wanted to improve my time substantially and ended up taking 4:31 off my time to complete the training in 12:29. I still had to rest some between exercises as my strength endurance need some work as I recover from my disk injury.

My training looked like this:

C & P - 5 reps L and R
Pull ups - 5 reps
Snatch - 5 reps L and R
Alternating KB Push Up - 5 reps L and R

I ended up finishing all four rounds in 12:29 minutes and rested as little as possible.

The total number of reps completed were:

C & P - 20 reps L & 20 reps R - 40 reps total
Pull ups - 20 reps total
Snatch - 20 reps L & 20 reps R - 40 reps total
Alternating KB Push Up - 20 reps L & 20 reps R - 40 reps total

My eventual goal is 5 cycles in under 10 minutes.

I want to thank John Culotta for pushing me to do better than last time as he smoked me after I posted the 17 minutes from hell. He completed 5 cycles in 12:20. That is the reason for this blog - to share ideas.

Day Off...

After 4 strait days of training I am taking a much needed day off. I plan on resuming training tomorrow and trying another crack at my "17 minute" workout. Results to follow.

600 Seconds of Core Work...

I have to give credit to Anthony Diluglio for inspiring me to create the following core training session. I was planning on doing some core work and began thinking of time under tension. Anthony's AOS:Essentials is basically a string of exercises without putting the bell down that creates a tremendous amount of time under tension for the muscles involved.

I wanted to do some core work and took his idea and translated it to a 10 minute continuous core training session. Imitation is the most sincere for of flattery and he has inspired me to take my training up a notch. I used the 16kg bell for the whole sequence.

Here is the "600 seconds of Core" :

• Start on the ground with the bell in the left hand in the beginning position of a TGU
• Do a TGU to the top position
• Complete windmill until the bell is above your head
• Do three reps of a figure 8/hold - with bell handle in right hand
• Go into a snatch until the bell is above your head in your right hand
• Complete a windmill on the right side
• Go back to the ground using the TGU

Repeat for 10 minutes.

Feedback is appreciated!

EDT - Whole Body

Today I trained my whole body EDT style.

PR One - 15 Minutes

Long Cycle Double C & P's - 16kg bells - 9 sets of 5 - 45 reps
Renegade Rows - 16kg bells - 9 sets of 5 - 45 reps


I rested 2 minutes between PR's

PR Two - 10 Minutes

Swings - 24kg bell - 6 sets of 10 - 60 reps
Hanging Leg Raises - 6 sets of 10 - 60 reps

This was a great workout. 27 minutes counting the 2 minute rest. I wanted to go light to see how my arm/neck would feel on the double kb exercises. I am going to increase the weight later this week to see how I feel.

Elevation

I need to pace my training as I recover from my disk injury. I took a step back in intensity today and did AOS: Elevation with 3 passes through the circuit.

17 Minutes Of Hell....

This morning I decided to focus on a whole body workout focusing on strength and strength endurance. I picked four exercises and my goal was to complete 4 rounds of the circuit in as little time as possible. I used the 20kg bell.

My training looked like this:

C & P - 5 reps L and R
Pull ups - 5 reps
Snatch - 5 reps L and R
Alternating KB Push Up - 5 reps L and R

I ended up finishing all four rounds in 17 minutes and rested as little as possible. Because you are doing full body with no rest this training tires you very fast. Every exercise make the next harder and harder. I was smoked at the end!

The total number of reps completed were:

C & P - 20 reps L & 20 reps R - 40 reps total
Pull ups - 20 reps total
Snatch - 20 reps L & 20 reps R - 40 reps total
Alternating KB Push Up - 20 reps L & 20 reps R - 40 reps total

My goal next time I try this is 5 rounds in 17 minutes.

It is kind of funny when I am done training like this and am smoked in 17 minutes and see other people at the gym going through the motions without even breathing hard...and they have been training for over an hour and have little or no results to show for it.

Another OFF day...

I am taking today off from training after doing 255 total reps yesterday. I am a bit wiped but mentally ready for training tomorrow. 225 of the reps were using the 24kg bell (30 were body weight push ups) meaning I lifted 11,925 lbs of iron in about 30 minutes. Good Stuff!

C & P/Chin Up Ladders and Swings/Alt KB Push Ups

Today I did ladders with the 24kg bell on the C & P and Chin up. I did 5 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 5 times. There were 10 reps each ladder for a total of:

50 C & P reps left
50 C & P reps right
100 total C & P reps

50 total Chin Ups

Then I did 3 sets of 25 reps of the two handed swing with the 24kg bell
and
3 sets of 5 reps of the Alternating KB push Up - 15 reps each side for 30 total push ups.

I did not rest between the above two exercises.

I felt good and wanted to push more but need to back off when I feel like that....One of my favorite quotes is appropriate..."The next step off a peak is a long way down"!

I will probably walk the dog or stretch/do core work tomorrow as an active rest.

Core Work

I had a bit of DOMS this morning from my ladders on Sunday so I focused on core work. I did Windmills, Slingshots, figure 8/hold, Turkish get-ups, Get up sit-ups in a random fashion for about 25 minutes.

Keep your kettlebell training simple

Kettlebell training is finally making a surge into the mainstream market. Every day, new people get exposed to this style of training and fall in love. Kettlebell training can stay fun and effective if you'll just keep it simple as you get started.

Walk The Dog

As an active rest I walked the dog for 2 miles with my 8 year old son. Good way to get some exercise while lettign your body rest.

Snatch & KB Pushup Ladders

Today I did ladders with the 20kg bell on the snatch and alternating KB push up. I did 4 ladders with 5 rungs on each ladder. The 4 ladders looked like this:

Snatch L & R then
Push up L & R

1 x 5 5 reps
1 x 4 4 reps
1 x 3 3 reps
1 x 2 2 reps
1 x 1 1 rep

I did the above 4 times.

15 reps each ladder for a total of:

60 Snatch reps left
60 Snatch reps right
120 total snatch reps

60 push ups left
60 push ups right
120 total push ups

I feel great but I plan on taking AT LEAST two days off this week to avoid over training.

Modified "Providence"

Today I did "Providence" in one minute rounds with a shorter (30 second rest) in between rounds to build up my endurance. I alter it a bit and added more chest at the end. I used the 16kg bell.

Beta-Alanine: Better than Creatine?

I have been using Beta 7 - a lactic acid buffer - for about 6 months now and love it! Check out the following artice and read for yourself!


http://www.prosource.net/article-beta-alanine.jsp

C & P and Snatch Ladders

This morning I tried some clean & press and snatch ladders with the 20kg bell and24kg bell. I felt a bit tired this morning so I wanted to back off on the intensity and take it easy. Training looked like this:

First I did the 20kg ladders:
I did the ladders twice with the 20kg bell
C & P Ladders then Snatch immediately after the C & P

1X1,2,3 6 reps total for each exercise
1X1,2 3 reps total for each exercise
1X1 1 rep for each exercise

I did the above twice with the 20kg bells.

My final set I used the 24kg bell. That adds another 10 reps for C & P and snatch.

Total reps per arm for my training totaled 30 reps for the C & P and 30 for the snatch. Good short training session.

AOS: Essentials Test

Today I returned to training after 72 hours off and felt great. I did the 6 minutes Art of Strength Essential test (see Sunday 7/29/7 training for a description) twice with the 16kg bell. In between the 6 minutes rounds I did two sets of ten of hanging leg raises. I spent 3 minutes doing the HLR and resting in between both sets of the Essentials Test. The training lasted 15 minutes and is a true test of will. 15 minutes doesn't seem like much until you try it with only about 2 minutes of total rest in the whole circuit. Good stuff!

A Few Days Off....

I did not train yesterday or today because of work related travel but am looking forward to resuming my training tomorrow. It was a nice break from my return to training and hopefully what my body needed going forward as I ramp up my intensity.

The AOS: Essentials Test

Attached is a brief video detailing The Art of Strength: Essentials Test by Anthony DiLuglio. Give it a shot - it is a smoker!

Smokin' Ladders...

I have been training hard since my back/neck felt better so I decided to purposefully do an easy training session today. I have a work commitment the next three days so I will not be able to train until Thursday - which gives me a full 72 hours of rest before I train again. Rest is something I need to incorporate more as I go forward.

My training looked like this today:

Smokin' Ladders - 3 Rounds (16kg bell used for all exercises)

then


5 sets of 5 hanging bottoms up curl - 16kg bells
and
5 sets of 1 crucifix - 16kg bells

AOS Essentials Test, Snatches & Wall Squats

Today I began preparing to pass the AOS Essentials Test from the course I took last week. I need to do the whole test (6 minutes without putting the bell down) with the 20kg bell. I am not strong enough on my right side yet to complete it because of my disk injury. I am going to build up my strength slowly. I have 3 months to complete the test either in person with Anthony DiLuglio or by video.

I did the test twice today. The first time I started with the 20kg bell and then moved to the 12kg bell the second pass. I am going to start with the 12kg bell going forward and work up to the 20kg bell. I am also going to mix in Providence and Smokin' Ladders to help build strength and endurance.

The test looks like this:

Right Side
Partial getup (start on floor, end standing - right) Take up to 30 sec for 1 rep
Single highpull followed by single snatch (right) repeat sequence for 30 seconds
Press (right) from rack position 30 sec
Squat (right) in rack position 30 sec
Clean (long cycle - right) 30 sec
One arm swing (right) 30 sec

Transition Drill
Figure 8 to a hold 30 sec (stop with handle in left hand)

Left Side
One arm swing (left) 30 sec
Clean (long cycle - left) 30 sec
Squat (right) in rack position 30 sec
Press (right) from rack position 30 sec
Single highpull followed by single snatch repeat sequence for 30 sec
Reverse getup (start standing, end on floor - left) Take up to 30 sec

After in finished my second pass I did:

10 sets of 5 snatches with the 16kg bells/each arm - 100 total reps and
10 sets of 5 wall squats lowering until I touched the handle of a kettlebell between my legs

Core Work...

Today I focused on core work. I did the following in no particular order using mostly the 16kg bells but also the 12kg in a drop set manner.

Slingshot
Figure 8/Hold
Saxon Side Bend
Get Up Sit Up
Double Get Up Sit Up
Plank
High Plank
Hanging Leg Raise
Windmill
Renegade Rows

I finished with
Crucifix - New Exercise (Basically you squat down and curl and press the bells at the same time to the top position - then do an Iron Cross until the bells are horizontal and perpendicular to the ground - now hold for 10 seconds) Good Stuff!

A set of 50 snatches (25 each arm) with the 16kg bells

New Kettlebell Gym in Waltham, MA?

I am working out the details of opening a Kettlebell Gym in Waltham, MA. I am looking forward to this venture as it has been a goal of mine for a while. It may be affiliated with Anthony Diluglio's - Punch Kettlebell Gym in Providence, RI. More details to follow!

"Providence & HLR/Pikes

I did "Providence" today but stuck to one minute rounds since O have not done KB circuits in 4 months. Instead of taking a break in between rounds I alternated a set of 5 Hanging Leg Raises and a set of 5 Pikes as an active rest.

Day Off...

I am taking today off from training. I have not had a day off since Saturday and have resumed kettlebell training. My shoulders are sore from yesterdays workout. See Saw Presses and Iron Crosses are great but are a lot of stress on the shoulder. I have picked up a bunch of new exercises from The Kettlebell Bible and am looking forward to incorporating them in my training soon.

I may go to Providence tomorrow morning to Punch Gym (www.punchgym.com) to take a circuit kettlebell class. I have not done that since January and am re-motivated since the workshop I attended last Saturday with Anthony Diluglio. I highly recommend it!

The Kettlebell Bible

I received my copy of "The Kettlebell Bible" from 'http://www.intensefitness.co.uk/Kettle_bell_bible.htm' today. I love it. It is loaded with great information but is a bit pricey. It is 40 pounds (the postmark was from Scotland) which is about $80 US. Check out the website and the book!

EDT Upper Body

I have started doing EDT again although I am going to keep it short until I build up my strength and my shoulder and chest have full flexibility. This morning's training looked like this:

First PR - 10 Minutes

KB Row - 24kg bell - 25 reps
KB See Saw Press - 16kg bells - 25 reps

I did not rest between PRs

Seconds PR - 5 Minutes

KB Iron Cross - 16kg bells - 15 reps
KB Floor Fly - 12kg bells - 15 reps

Core work & Other Stuff...

I did some core work today with the 16kg bell. No training template in mind just letting one exercise flow into another. I used the 16kg bell for the following exercises:

Slingshot
Figure 8/Hold
Hot Potato
Plank
Get Up Sit Ups
Turkish Get Up
Windmill

At the end I worked in some:

High Pulls
Snatches
One Arm Swings
H2H Swings
Flip and Swings

Overall a great freestyle workout with a core focus and little to no rest between exercises.

EDT Legs - Kettlebells

This morning I did a short EDT Leg training session.

First PR - 10 Minutes

Front Squats - 16kg bells - 25 reps
One Leg DL - (2) 16kg bells - 25 reps

2 minutes rest

Second PR

Sumo Squats - 20 kg bell - 26 reps
Dragon Walks - 26 steps each leg

Core Work & Upper Body

After yesterdays seminar I felt a bit spent but not in pain! Good News! My disc problem seems to be getting better every day. I decided to do some core work and mix in a few upper body exercises as I try to regain my strength in my shoulder, chest and back especially on my right side.

I did the following exercises for core:

Slingshot
Figure 8/ Hold
Get Up Sit Up
Hanging Leg Raises
Turkish Get Ups

I used 12kg, 16kg and 20kg bells with no specific rep scheme in mind. I just focused on the motion of the muscle.

Then I did some shoulder and back work. The following exercises were used:

See Saw Presses
Iron Cross
KB Rip Row

It felt great to start to build up my strength and head towards total health.

The Art of Strength: Essentials

I took Thursday and Friday off from training because I had to go to Albany, NY for work but am happy to report that my arm/neck feels great! I hope I am on the other side of this disk problem and on my way to total health. I think the key thing was not pushing myself too hard. We shall see.

Today my wife and I attended a whole day class called The Art of Strength" Essentials in Rhode Island. Anthony DiLuglio for Punch Gym in East Providence ran it and it was great!

It focused on the 6 main - Essential - kettlebell exercises that are needed to learn correctly to you and your clients can eventually move on to the more advanced moves. The six exercises are:

Swing
Turkish Get-Up
Clean
Military Press
Snatch
Front Squat

We learned the basics of each move, variation on each move and assistance exercises to correct form and help you and your clients better perform the exercises.

Anthony also put us through a killer kettlebell circuit to show us how intense kettlebell circuit training can be. In order to "Pass" the course you have to videotape yourself performing a 6 minute routine that he designed. This is to prove that you have the requisite skills necessary to teach and train a client without potentially hurting him and or her. Overall great course and a killer workout!

Mobility Training & Rehab

This morning I did some rehab exercises for my back and some streching. Then I did a circuit of the following:

Halos - 8kg, 12kg & 16kg bells
Slingshot - 12kg & 16kg bells
Standing Kneee Ups - 3 sets of 10

More of an ective rest than anything else. I was not motivated to do cardio today. I am looking forward to resuming kettlebell circuit training in the mold of Providence or Firepower.

EDT - Upper Body

After a few days off (if you call driving 1100 miles to Toronto round trip with 4 kids time off) I am feeling better and have decided to move away from HIT and start EDT again while mixing in some kettlebell work.

I only did 15 total minutes of training today as I do not want to over do it. My training look like this:

First PR - 10 Minutes
Chest Fly Machine - 135 lbs - 4 sets of 10 - 40 reps
Negative Chin Up - 16kg bell - 4 sets of 5 - 20 reps

3 minute rest

Second PR - 5 Minutes
KB Iron Cross - 12kg bells - 3 sets of 8 - 24 reps
Bottoms Up KB Curl - 12kg bells - 3 sets of 5 - 15 reps

Taking a few days off....

I have been training regularly for about a month and need a few days off. Timing is great because I am heading to Toronto with the family tomorrow for a wedding. I will be gone 5 days and am going to try to not train at all......and not let it bother me.

I have regained all of my lost weight and am back to 165. Feeling better and learning to train around the herniated disk although I have not done too much kettlebell training yet. The HIT works well but becomes boring and monotonous. Although it is better than not training at all!

HIT - July 8

I have added more negatives into my training and a few more exercises for chest and shoulders.

One Arm KB Row - 32kg KB/12
Low Cable Lateral Raise - 40 lbs/12
High Cable Lateral Raise - 30 lbs/12
Pec Dec Fly - 120 lbs/12
Negative Pec Dec - 150 lbs/12
Negative Chip Up(10 sec per rep) - Bodyweight/12
DB Curl - 55/45/35 lbs/5/4/3 reps
Hammer Curl - 80 lbs/9
Pec Dec Fly - 30 lbs/12

HIT - July 6

One Arm KB Row - 32kg KB/12
KB Iron Cross- 16kg KB/12
Pec Dec Fly - 120 lbs/12
Negative Chip Up - Bodyweight/12
One Arm Cable Curl - 60 lbs/12
Reverse Curl - 60 lbs/12
DB Pullover - 55 lbs/12

July 5

I decided to swim/tread water today as a rehab for my neck. More of an off day than anything else but it felt good to do something different.

HIT - Wednesday July 4th

I am feeling stronger although my arm pain has started to creep back in. I need to schedule another nerve block shot. I may start swimming as an alternative to regular training for a while to mix things up.

One Arm KB Row - 32kg KB/12
KB Iron Cross- 16kg KB/12
DB Shrug - 85 lbs/12
Incline Push Up - Bodyweight/12
Negative Chip Up - 16kg KB/12
Ez Bar Curl - 90 lbs/10
Reverse Curl - 80 lbs/9
Pec Dec Fly - 105 lbs/12
DB Pullover - 55 lbs/12

HIT

One Arm KB Row - 24kg KB/11
KB Iron Cross- 16kg KB/12
DB Shrug - 85 lbs/12
Incline Push UP - Bodyweight/12
Negative Chip Up - 16kg KB/12
DB Curl - 50 lbs/10
Reverse Curl - 80 lbs/10
Negative Push up - Bodyweight/12
DB Pullover - 55 lbs/12
Inverted Row - Bodyweight/12

Sunday July 1st - Cardio and Abs

I did 10 minutes of Sprint Incline Cardio at a 15% incline and then 10 minutes on the elliptical machine just as a warm up. The I focused on abs.

Hanging Leg Raises - 3 sets of 10 - 30 reps
Knee Ups - 3 sets of 10 each leg - 30 reps each leg

HIT - Saturday June 30

Because of my triceps issues I have stopped doing incline bench and incline flys. I am going to try to work chest in other ways - with back in pullovers or doing push ups and negative push ups until I feel better.

Row - 240 lbs/11
Lateral Raise Machine - 130 lbs/12
Hammer Shrug - 450 lbs/12
Negative Chip Up - 24kg KB/8
Cable Curl - 140 lbs/10
Reverse Curl - 70 lbs/12
Negative Push up - Bodyweight/12
DB Pullover - 75 lbs/12
Barbell Pullover - 55lbs/10

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

Project Joy & The Redsox Foundation

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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.