The pic at top was taken in feb. I weighed 280 at the time. The bottom pic is after tonights workout. per my scale i still weigh 280, however my gut is smaller. This is after 2 months of KB Training. This is awesome. I can't wait to see how much I change by the first of the year. I have also modified my diet and will post about it later.As I said yesterday, I received my GymBoss, so I tried the SSST for the 2nd time with my 20KG.
I set the GymBoss to 1:00 and 1:00. I did 5 cycles of this for a total of 10 minutes. I wussed out in the middle!
4x10 R, L total 80 reps
4x8 R,L total 64 reps
2x5 R, L total 20 reps
Grand total 164 reps.
This much better than why I tried during my lesson with Nate Black. I quick after minute 6. At least I finished this time. I will try again in a few weeks.
I finished off with the following
5x10/10/10 R, L, transfer swings
total 150 reps
farmers walk length of driveway once R,L
Awesome work out.
I received mine today. I can wait to use it tomorrow for swings and snatches. I may have to try the SSST tomorrow. Just maybe
I had a lot of stress at work today, so it effected my workout. I went on through it though I didn't feel like it.
TGU 10 minutes
C&P 1x1,2,3,4 1x1,2,3,4,5 R,L
MP 2x5 R, L
Roman Chair Sit ups 2x15
My 12 yr old son started today doing swings. I had him do them in front of a chair so he kept good form. He was using a 10lb DB. 3x10 2x18 in 10 minutes. He was toast. I am proud that he did that many.
Ballistic day - I tried something a little different today. Instead of 5x10 of each exercise, I tried to get as many reps as possible. I am in a quest for better strength endurance. so here was my work out
50 one arm snatches - 1x20, 1x15, 1x10, 1x5
50 one arm swings - 1x25, 1x20, 1x5
50 high pulls - 5x10
20 minutes total 300 reps. I am down from Monday's but overall a good workout.
Farmers Walk up and down my drive way 2 sets each arm. I will measure it to find out total feet, but I will tell ya that my forearms were on fire! Just doing these are better than the 15 minutes forearm routine I used to do from Health for life, Power Forearms. They are cramping as I type.
High Frequency Training For Fat Loss
By Mike Mahler
HFT is my favorite style of training for strength, muscle building, and fat loss. No need to add any cardio at all to the program. Focus on doing the strength training workouts well and you will be all set. Do not add more training to the mix. More cardio will not make the program work better and will screw up you’re hormone levels.
Start with four workouts per week as indicated in the beginner program. After a month, go to the intermediate program and train five times per week. Finally, in month three go to the advanced program and train six times per week.
Whenever, you are stressed or need more days off, go back down to four days per week. You can even mix and match the training. One week, workout four times per week and another week workout five times etc.
Every time you work out and avoid over training you get a GH surge and an increase in Testosterone. Thus it is important to workout as frequently as possible to maximize fat loss and muscle building. If you feel like having sex after a workout, you are doing great. If you are wiped out and beat up, you are working too hard and need to scale back. Reduce the sets to 1-2 for a while if necessary. Make sure you sleep well every night and have a solid diet and supplement plan.
Beginner Option 1:
Monday and Thursday
A-1: Double KB Clean and Press 3x6
A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Double Suitcase Kickstand Lunge 3x8 l,r
B-2: Double Swing 3x8
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
C-1: Power Wheel Roll Out 3x6
C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Tuesday and Friday
A-1: Double Hang Clean and Military Press 3x6
A-2: Alternating KB Renegade Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Suitcase KB Squat 3x10
B-2: Double KB Clean 3x10
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
C-1: Side Bend 3x8 l,r (left and right)
C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Wednesday-Saturday-Sunday
1-2 mile walks
Intermediate (5 days per week)
Monday
A-1: Double KB Clean and Press 3x6
A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Double Suitcase Kickstand Lunge 3x8 l,r
B-2: Double Swing 3x8
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
C-1: Power Wheel Roll Out 3x6
C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Tuesday
A-1: Double Hang Clean and Military Press 3x6
A-2: Alternating KB Renegade Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Suitcase KB Squat 3x10
B-2: Double KB Clean 3x10
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
C-1: Side Bend 3x8 l,r (left and right)
C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Wednesday
A-1: Hand To Hand Clean and Press 3x6 l,r
A-2: One-arm Ballistic KB Bent-over Row 3x6 l,r
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Double Rack Kickstand Lunge 3x6 l,r
B-2: Double Swing 3x6
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
C-1: Power Wheel Roll Out 3x6
C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Thursday
A-1: Relaxed Military Press 3x6
A-2: Alternating Bent-over Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
Double Clean and Front Squat 3x8 (one-minute breaks in between each set)
Finisher: Hindu Squat 50 reps
Friday
A-1: Double KB Clean and Press 3x6
A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Double Suitcase Kickstand Lunge 3x8 l,r
B-2: Double Swing 3x8
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
C-1: Power Wheel Roll Out 3x6
C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Advanced (6 days per week)
Monday
A-1: Double KB Clean and Press 3x6
A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Suitcase Squat 3x12
B-2: Double Swing 3x12
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x15 on both exercises
C-1: Power Wheel Roll Out 3x6
C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Finisher: 50 Pushups
Tuesday
A-1: Double Hang Clean and Military Press 3x6
A-2: Alternating KB Renegade Row 3x6 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Clean and Squat 3x6
B-2: Double Swing 3x6
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
C-1: Side Bend 3x8 l,r (left and right)
C-2: Double Overhead Walk 3 rounds
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Finisher: Hindu Squat 50 Reps
Wednesday
A-1: Hand To Hand Clean and Press 3x6 l,r
A-2: One-arm Ballistic KB Bent-over Row 3x6 l,r
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Double Rack Kickstand Lunge 3x6 l,r
B-2: Double Swing 3x6
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
C-1: Power Wheel Roll Out 3x6
C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Finisher: Jumper Squat 50 reps
Thursday
A-1: Relaxed Military Press 3x8
A-2: Alternating Bent-over Row 3x8 each side
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
Double Clean and Front Squat 3x8 (one-minute breaks in between each set)
Finisher: Hindu Squat 50 reps
Saturday
A-1: Double KB Clean and Press 3x6
A-2: Double Ballistic KB Bent-over Row 3x6
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3x12 on both exercises
B-1: Double Suitcase Kickstand Lunge 3x8 l,r
B-2: Double Swing 3x8
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3x12 on both exercises
C-1: Power Wheel Roll Out 3x6
C-2: Slow and controlled Sit-up 3x10 (4 seconds up and down)
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Finisher: Jumper Squats 50 reps
For more information click below
One of the free e-books that I received from Lifeline was the 'Kettlebell Workshop Manual' by Mike Mahler. I read this one first as my starting point for my KB program. I really love the High Octane Cardio (HOC) program. My number one reason for KB training is the fat loss piece, so this routine is awesome for that. I am currently using a modified ETK program minimum. I do Ballistics on MWF, and Grinds on TTHS. The other exercise come from the manuals that I received from Lifeline. I highly recommend this e-book to everyone.
If you are interested in seeing more of Mike's books and DVD's, click the banner on the bottom of the page or click this link
I left off speaking about the different routines that I have tried. The last one I was doing before I quit was a 6 day split with one major body part each day. This worked well also. I loved lifting. Then I just quit. I picked back up in 2001, to just quit again in 2002. By the time I decided to get back into shape in April, 06, I had grown to 325LBs. I am a IT guy so I sit down all day. I started lifting again at the Y. that was fun until I pulled a muscle in my pec/delt doing benches. I worked through it though. By the time Feb 2007 rolled around, I was down to 280lbs. I switched to body weight exercise and American Kenpo. I was doing 'Combat Conditioning'. Then I stumbled on to KBs in June. That is what I will continue to do!
Todd
8x5 MP 20kg
10 minutes TGU
3x5 Windmill
4x5 one arm row
4x5 kb front squats
3x5 full contact twists
5 negative Janda sit ups
I tried the same WOD as Friday's and made a better showing
50 one arm snatches
50 one arm swings
50 one arm cleans
30 one arm swings
20 minutes
360 reps total
That is 60 more reps than Friday.
50 one arm snatch R, L
50 one arm cleans R, L
50 one arm swings R, L
20 minutes total 300 reps
I ran out of gas for the other 2 sections
50 one arm jerks
50 one arm push presses
I will work up to this!
Todd
When I was thinking about first starting KB training, I immediately went to Dragon door. Then I found some articles by Mike Mahler on bodybuilding.com on Hindu Squats which led me to his site. After reading his site, I decided to check out Life line's KB. After reading the reviews and seeing that they are cheaper. I decided to buy my first from them, a 20kg. I also received 3 e-books for Mike that I will review later. The kb is awesome. I go to use some DD KBs when I had my lesson with a RKC. They are very similar to the Life Line's. The handle is smaller and very slick. Given that I sweat profusely, I prefer the the Life line for the thicker handle and duller finish. I highly recommend Life Line KBs.
I picked up my first weight 1983, at the age of 14. I started lifting for football. Back then it was the 3 core lifts, bench, dead lift, and squats. Things were progressing very well. Then I had a few set backs. During the football season in 1984, I broke my ankle. Then in our winter conditioning program, I blew out my knee and had reconstructive surgery 2 days later. Well so much for my football dreams. I really got into the rehabilitation after my surgery. The exercises that had me doing were cool. So after my knee was healed. I started into bodybuilding. I was a 'pumper' at first, then I started lifting heavy again with 25 seconds rest in between sets. I finally got into nutrition in late 1987, and things started falling into place. I would continue that until 1995, when my first child was born. I had to give up my gym so he could have a room. At that time I picked up American Kenpo Karate in 1994. But that is a discussion for another time.
Back on the bodybuilding piece, I have probably tried every training method out there. I started with a 4 day a week MTTHF, and even went as far as the "Bulgarian Power Burst" Method. With this routine, I lifted 6 days a week, 3 times a day. Upper body was on odd days, lower on even days. MT were light, WTH were medium, and FS were heavy. At first I lost size, then after about a month I started regaining size.
Spine decompression 3 hangs
Pumps
Shoulder dislocations
Swings
10/10/10 R, L, Darc 7 sets alternating with Jump rope 12 minutes
Cleans 5x5
snatch 2x5
Full contact twist
Spine decompression
Shoulder Dislocations with Bungee cord 4 reps
TGU 5 minutes
Floor Press
4x5 with 60 lbs DB
Renegade rows
4x5 60 lbs DBs
Front squats alternating rack position
4x5
Shoulder Dislocations with Bungee cord 4 reps
Done for the day
Swings
10/10/10 R, L, Darc
7 sets for a total of 210 reps in 12 minutes
3x5 cleans -still working on form
2x1, 2, 3, 4, 5 C&P
I am a little sore from yesterday, so I took it easy today.
TGU 5 minutes
Cleans 1x10 correct form
MP 1x 1,2,3,4 R, L
Snatch Holds - one time up and back my drive way with each arm.
Todd
I had a private lesson with Nate Black RKC today. It was awesome. Given that I am self taught on all of the exercises, Nate had me do Swings, TGU, snatches, cleans and press. He analyzed everything and offered great suggestion and tips. He really helped me with my cleans. I am used to doing them with a barbell, so of course I was doing them wrong.
Nate also brought his 32kg along, so I got to do some swings with it and some snatches. It is a big difference that my 20kg.
I highly recommend Nate to anyone looking for KB training. I look forward to training with him again.
Todd
I was feeling really tired and sluggish so all I did tonight was stretch. I will pick back up tomorrow. I am scheduling a lesson with Nate Black RKC this weekend to have my form tweaked and corrected.
L8R
An interesting workout today. I decided to try some different things after my TGU.
Spine decompression
Back bends
3x5 full body twists
TGU 10 minutes worth with my 20KG
Tried over-head squats with an empty barbell 3x5. I need some work or more flexibility in my shoulders because the bar kept going forward.
One-arm Suitcase DL 3x5.
Double MP with DBs
1x5 50lbs
2x3 60lbs
I need more KBs!
Snatches and swings tomorrow
Pumps
3 x5 full body twists
15 minutes of swings broken down as follows
2 X 20 each arm
1x15 hand to hand
1x30 two hand
2x25 two hand
Walked around holding Kb in rack position- 5 minutes
I was feeling gutsy today, so I thought I'd give the snatch test a whirl.
I failed.
I was able to get 70 reps with each arm with my 1.25 pood. I really wanted 100 each however, I am pleased with the amount of work in 10 minutes. I feel great afterwards.
Todd
5 Minutes of TGU
I also tried ladders for the first time. I did these near the wall to make sure I tamed the arc. first time I tried that also.
1x 5 rungs
2x 4 rungs
These are pretty good. I did hit the wall twice with each arm. I plan on practicing more arc taming.
I feel awesome.
I started off the day by continuing building out my garage for training. After about 2 hrs of work it was work out time.
12 Minutes of one-arm swings/jogging
2x20 R,L
4x15 R,L
100 reps each arm
I feel great afterwards. My conditioning must be getting better. Given this is only my second week on the RKC Program Minimum, I like the results.
Today is my grind day. I love working out in the garage. The humidity rocks.
Pumps
Full contact twists
5- 10 minutes of TGU. My youngest son reset the timer twice, so I know it was more than 5 minutes.
Renegade rows 3 x 5 reps. I only have one KB so this is with DBs.
MP 4 x 5 reps my KB
front squats 2 x 10 reps kb two arm
Awesome workout. I feel very energetic!
T
I moved my whole workout area out of my basement and into the garage, so I can do presses and snatches without destroying my drop ceiling. After cleaning the garage, and then sitting up my mats, I finally got to workout.
I did 10 minutes of warm ups
Halos
Pumps
Stretches
12 minutes of swings
3 x 15 reps R,L
2 x 20 reps - 2 arm
Snatches
2x10 reps R,L
Grinds tomorrow.
I am also getting a power rack for some heavier lifting.
I will use this blog to track my training and anything else I would like to share. I just started training with kettlebells and will getting back into shape.
