Tag Archive: kettlebell


26 May 2016

I recognize my static strength is not good, and my DL is quite possibly my weakest event, so tonight I needed to put in work.

warmup: major trip to the bathroom

Deadlifts (SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on, shortened rests to 30 seconds*
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1

notes: just some short rest singles @ 80%

6″ Block Pulls (no belt)

405 x 2
405 x 3

notes: I felt weak at the top of the ROM for the singles, so I did some high block pulls. I had a tough time on the first set, and then I realize I am starting high… so I shouldn’t start to lift it like its on the ground. Does that make sense?? Once I started going through the motor pattern like I am already lifting it before I get to the point where I take the slack out of the bar, then my back is in the right position to do the block pull. small mental tweak, but it made all the difference to me.

Also, I wanted to feel the weight without the belt. Heavy!

Bent Over Rows (wide grip, thumbless)

225 x 4
225 x 4
225 x 4
225 x 6

notes: moved my hands out farther than normal. not quite snatch grip, but felt different. Also thumbless, so it worked the grip a lot.

Kettlebell Swings
100 swings with the 24 kg KB, as many sets as it takes

notes: the KB swings were tough, I was pouring sweat by the end. Called it a night after that.

12 May 2016

Relatively easy night planned.

warmup: prone spinal twists

Trap Bar Deadlifts

265 x 4
315 x 3
355 x 3
*straps*
405 x 3
455 x 3
*belt on*
455 x 3

notes: I tried one heavy set without belt, which went ok.

then some knee rehab shit

leg extensions

90 x 15
90 x 15
120 x 15

KB Swings

24 kg KB for 100 total swings

Superset BW Glute Bridges and Leg Raises

100 total bridges and 50 total raises

Intensity not super high tonight, just couldn’t get too worked up. Did some trap DLs and that was most of my GAF factor right there, haha

5 May 2016

Strongman gym all to myself, whee!!! I ran around, sliding across the ground in my socks, listening to Bob Seger, slapping aftershave on my face in the mirror and screaming, setting booby-traps to defeat the robbers, and so on. Also, I deadlifted.

warmup: 100 reps of glute bridges, prone spinal twists, sitting stretches for the outside of my hip (not really a half lotus, more like stacking one leg on top of the other one, foot rests over opposite knee, other foot under the opposite knee, then lean forward and stretch the hip joint out of the top leg! It works well for me, anyways, it may hurt you horribly!)

Knee felt good, so did not use the sleeves tonight

Deadlifts (shoes)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
365 x 1
*belt on*
395 x 2
395 x 2
420 x 2

notes: 365 beltless felt really comfortable, so my beltless game is coming along as well.

Trap Bar Deadlifts (shoes, belt, straps)

465 x 2
465 x 2

notes: used normal straps instead of figure 8s. still would probably rather go strapless, if it wouldn’t disadvantage me to do so. oh well, I work my grip plenty.

I chopped the volume tonight down a bit, in the hopes I get to play with the car DL on Saturday. Hoping.

Bent Over Rows

225 x 3
225 x 5
245 x 3
245 x 4

Kettlebell Swings

100 swings with the 53 lb KB

3 May 2016

Afternoon office gym work. This particular office gym doesn’t have a leg press or a leg extension station, so my quads were going to have to eat shit today. If you don’t like it quads, write an angry letter to my knees.

warmup: foam rolled IT bands, adductors (ouch!), piriformis

KB Swings

50 lb’er for 100 swings, as many sets as it took (it ended up being 4 sets of around 25 each)

I worked a good glute squeeze into the snap at the top… my butt was dying in between sets…

Good Mornings

75 x 15
75 x 15
75 x 15

notes: work that stretch reflex

Prone Leg Curls

90 x 12
90 x 12
90 x 12

Smith Machine Weighted Glute Bridges

1PPS for 50 reps total (about 4 sets)

Superset BW Glute Bridges & Leg Raises

3 sets of that, high reps

notes: may as well do some core

post: cardio… got about 10 min of LISS done before my knee started to hurt… don’t think it liked that machine

26 April 2016

So the plan for lower body days for now is to test out what hurts the knee and what doesn’t hurt, and to spend more time on the fundamentals. Work them glutes.

Late morning office workout of sadness.

warmup: cried over no more squats, for a while… for a while

Superset: Smith Machine Squats & Prone Leg Curls (knee sleeves)

2 plate squats x 6 / 90 x 12
4 plates x 5 / 90 x 12

notes: at this point, the knee hurt, so screw you smith machine

Superset: KB Swings & Good Mornings & BW Glute Bridges

30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges

It wasn’t a workout, but I like the idea of the fundamentals: 100 KB swings & some kind of glute movement at least 100 times. Food for thought for the future. The low weight GMs were just to stretch the hams while keeping the core active.

After that I headed back to work.

Oct 15, 2015

Sorry for the absence!  I have been travelling for work.

This was a workout on the road. Drove 40 min to a gym out in some little hamlet. just cause it had a log, LMFAO. and then found out it had lots of KBs, no DBs. #gymlife

Log Press

100 x 4
120 x 1
130 x 9 @RPE8
130 x 9 @ RPE8
130 x 7 @RPE8
130 x 6 @RPE8

Superset: doublehand KB overhead extensions, and KB Curls

36 kg KB x 9 / 14 kg KB per hand x 10
36 kg KB x 7 / 14 kg KB per hand x 10
36 kg KB x 6 / 14 kg KB per hand x 8
36 kg KB x 6 / 14 kg KB per hand x 8

notes: it was getting late then, so I had to stop, and made the drive back to my hotel.

March 20, 2015

Finally, a warm day! I legitimately enjoyed walking outside. Please come here nao spring… my heating bills are ridiculous.

Kettlebell Cleans

Still rehabbing my shoulder.

Kettlebell Cleans

30 lb x 10 per arm
45 lb x 10/10
50 x 8/8
50 x 8/8
50 x 8/8

then we practiced just letting me hold the bar in the right position, as a way to prep my shoulder.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 8
75 x 7
115 x 6, 2 assisted reps
115 x 4, then 4 assisted reps

Shoulder Complex: DB front raises, side raises, bent over RD flys

I used the 12 lb DBs for these, my shoulder was tweaking like hell.

10/10/10
10/10/10
10/10/10

Abdominals: mountain climbers, leg raises, bicycle crunches

20, 10, 20
20, 10, 30

Mar 13, 2015

Only had an hour with the trainer, so had to make it count.

Cleans

I wanted my PT to check my form and tell me what was going on. Sets of 3 reps of 135 used to be possible, but I was almost bombing out of 140 now.

We tried some with 95 pounds, then we tried some with just the bar. Something was messed up with my shoulder, it was pushing the bar path out FARTHER from me, and slowing me down, burning up more energy, ultimately causing me to fail. I just couldn’t bring the bar right up in to my collarbone any more. When I went empty bar and tried to really set my scapula back and bring it in… my shoulders got lopsided. It just looked like crap.

So… for now she demoted me down to Kettlebell Cleans. Once I get the hang of those, I can get promoted back up to the barbell again. I gotta start from scratch until I figure out what my major malfunction is.

Kettlebell Cleans

30 lb x 8 per arm
45 lb x 8/8
50 x 8/8
50 x 8/8

notes: she was happier with my form near the end. not great, but better.

Superset Face Pulls & Pullaparts (using heavy resistance band, 30 sec rest)

20 face pulls, 15 pullaparts
20, 15
20, 15

Z Press (butt up on folded yoga mat)

45 x 5
75 x 5
115 x 6
115 x 4, then 3 assisted reps

notes: I am actually happy I am making some headway into doing these with 115. Gotta keep building.

Shoulder Complex: Cable Front Raises, Side Raises, Rear Delt Flys

20 x 10/10/10
20 x 10/10/10
20 x 10/10/10

notes: cables hurt a lot more than dumbbells and machines lol. I noticed again a pronounced lack of range on the RD flys. My joints were hurting during the whole thing. It kept me from really advancing on the weights. I might not do these complexes again with cables.

Superset DB Curls & Straight Bar Pushdowns

30s x 20 / 120 x 30
30s x 15 DROP 20s x 6 / 120 x 30

post-workout: LISS elliptical

Legs, Cut Day 36

Feb 10 – High Carb Day / Legs

Yay for carbs!  Dry toast!  Kidney Beans!

Warmed up with some balance work, warm up the muscles in the soles of my feet (fallen arches).

Did a quick weigh-in, down 2 pounds this week!  Slow and steady and sustainable

Workouts change this week, for a while I will do Legs, Chest and Back (and core) twice a week, Shoulders and Arms once a week.  Cardio about the same, maybe try and work in some hot yoga to give my sweat glands a workout!  (you sweat like crazy!)

Unfortunately, 20 min in to this workout, realized there was a HUGE rip in my shorts, right on the seam!  I was stretching out my low back by holding my ankles as I rolled around like an upturned turtle, and I heard my trainer gasp… and ya, not wearing underwear, LOL

Cheap POS Musclepharm shorts.  Gonna call them and ask for a refund or a trade-in.

I put on some underwear, but those were my only workout shorts in my bag, so we had to cut out like HALF of my planned exercises, LOL.  So the workout you see here is only about half of what it SHOULD have been.

One-Hand Kettlebell Front Squats (30 sec rest)

40 lb KB x 10 (each leg)
45 x 10/10
50 x 10/10
50 x 10/10

IMG_3615

I had never done front squats, so this was a way for my trainer to let me ease into it before barbells, plus it was practice with offcenter loads, core strength, all that jizz.  I hope it was this that ripped my shorts… otherwise it was ripped in a previous session and no one told me, LOL.

SLDL (30-45 sec rest)

135 x 12
155 x 12
165 x 12
165 x 12

IMG_3623

notes:  I am always weak on my form with these. so we keep the weight light until she is happy with my form.  Hard for me not to transfer it to my low back, and my core tends to give out.  Just have to keep focusing on the hamstring.

And then… my there was a hole in the old boat, and the workout was lost at sea, lol.

Leg Extensions (30 sec rest)

150 x 15
160 x 15
170 x 15
180 x 15

IMG_3627

Smith Squats (45 sec rest)

bar x 12
2 plates x 12
2 plates and 2 quarter plates x 12
2 plates and 2 quarter plates x 12
2 plates and 2 quarter plates x 12

IMG_3638

notes:  I would rather do barbell squats with a free range of motion, but I have learned just do what the trainer tells me

So the workout was a little clipped short!

Afterwards I had a massage session, guy worked on my upper body, rhomboids, lats, elbows, forearms, shoulders.  Hurts so much!  If you are tight at all, this acupressure dude can be like torture.  But you feel better immediately after.  I like to go every 2 weeks if I can.

Beat up and tired

Worn out!  Bombed out and depleted.  Sore low back, sore shoulder, massive leg soreness developing, energy stores were ok though.  I decided I needed to get the blood moving and stay active.  And so that means… double workout day!  Who doesn’t love going to the gym twice?

First thing in the morning I headed down to the gym to blast the triceps

Monday AM triceps and calves (60 sec rest)

V-Bar Pushdown:  90 x 10 warmup

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

180 x 15 DROP 140 x 15 DROP 110 x 15 DROP 90 x 15

As you can see, still doing the triple drop sets.  V-Bar pushdowns are fun because you can usually go a bit heavier, so I put it in first to wake the arms up.  Heavy weight early off gets the hormones flowing.  Unlike a regular pushdown where the elbows stay pinned to my sides, with the v-bar I hover over it and push it straight down, hence the higher weight.

Closegrip Bench Press:  45 x 10; 65 x 10 warmup

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

115 x 12 DROP 95 x 12 DROP 65 x 12 DROP 45 x 12

I wanted to use the Smith Machine, but it was taken, so regular barbell for me.  Drop sets with plates can be a pain in the butt when you’re by yourself, it ends up being a rest for 10 seconds while you shuffle the plates around.  So I tried to pick weights that were easy to trade around, nothing too crazy.  Both of these felt light bench and v-bar, but that’s probably because I normally do it after chest when my triceps are tired.  Today they were fresh, and the weights felt light (well, heavy, but lots of gas in the tank so no big deal)

Overhead Rope Extension:  40 x 10; 60 x 10 warmup

90 x 12 DROP 70 x 12 DROP 50 x 12 DROP 40 x 12

90 x 12 DROP 70 x 9 DROP 50 x 9 DROP 40 x 12

90 x 12 DROP 70 x 8 DROP 50 x 12 DROP 40 x 12

By now the triceps were getting fatigued, but I like the overhead extension, it really hits the long head of the tricep nicely, so I don’t mind this as a finisher.  Just stand up straight, keep your upper arms still, and drop the rope behind your head and squeeze it back up.

 

I decided to do some calves.

Standing Calf Raise (30 second rest)

295 x 20, 20, 20, 20, 20, 20, 15

This was FST-7 inspired (its a training system), so I kept the rest low and repped it out.  The standing machine is nice because you can drop your heels below parallel and really stretch the muscle out before you contract it and push the weight up; keeping the reps slow and goin down low!.  By set 7 my calves were smoking tired and I couldn’t get all 20 done.  My calves can take a beating, but this one got the best of them!

I ran out of time for any cardio, I had to head to work.  This would set the focus for workout 2

 

After work I headed to the studip to train with Les.  Empty studio!  After a quick conference, Les decided we would do some shoulders and biceps then just work on abs forever and ever and ever.  More core in store!

Monday PM Core (45 sec rest b/w sets)

Elliptical 20 min warmup

Standing Military Press:  75 x 8; 85 x 8, 12; 95 x 8

IMG_2781

Believe it or not, this also warms up the core a bit.  You need it to keep the bar steady over your head and to keep your body straight.

Cable Curls:  110 x 8, 8, 8; 130 x 8

IMG_2785

I have a bit of tendinitis in my right forearm, so cable curls are always easier on my joint pain for some reason.

Superset:  Scissor Kicks x 20 and Reaching Crunches x 25 and Bent Knee Hip Raises x 10 – 3 sets

don't I look happy? nice legs though

don’t I look happy? nice legs though

IMG_2791

ya, using the hands a bit

ya, using the hands a bit

 

Half-Kneeling Canoe Twists (using rope):  40 x 12/12; 70 x 12/12, 12/12

IMG_2797

don’t use your arm strength, keep the raised knee steady, try to twist with the abs! Its like paddling a canoe, sort of.

 

Superset:  Kettlebell Side Raises 50 x 15/15 and Elevated Side Plank Pulses x 12/12  3 sets of that

IMG_2801

IMG_2806

 

 

I put on a brave face but I really was tired!

IMG_2780

 

And that was my day!  How about you?  Any good workouts?