Monday 12/31/07

Halo
Pump

C&P Ladders w/ 24 KG
3x,1,2,3

Snatches w/24 kg
3x10/10

Two hand swings w/32 kg
4x20

Short and sweet.....

Happy New Year

Wishing everyone a happy new year. I hope all of your goals are successful in the coming year!

Todd

PerformBetter KBs

I received two Performbetter KBs for a Christmas present. These are awesome. The 24 kg and 32 kg are awesome. I highly recommend them!

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Man Maker day

Halo
Pumps
spine decompression

Man Makers

10/10 one arm swings
1 min jumpe rope
10/10 snatches
1 min jump rope
10 tw0 arm swings
1 min jump rope
10/10 one arm C+J
1 min of jogging
25 pass between legs
1 min of jogging
10/10 one arm swings
1 min of jogging

Hot potato
2x30

Stretches

Thursday 12/27/07

Warm up
Halo
around the body
pumps
spine decompression

Bent Press
3x3/3 24 kg
2x2/2 32 kg

Starting to get the hange of these.

KB Dead Lifts with 24 kg and 32 kg
coventional 2x5
sumo 2x5

Hanging leg raises
2x5

Shoulder Biceps streches
Worked on splits

Wednesday 12/26/07

I felt like swinging today. So here goes

Halo
Pumps
spine decompression

Swing giant set 10 minutes
32kg 24 kg 20 kg
10 10 10
11 11 11
12 12 12
13 13 13
15 15 15

My legs are jello

Tactical Frog

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This is another e-book I got when I ordered my LifeLine KB. This manual covers a lot of information. Everything from Size and stregth routines, speed and endurance routines. I covers exercises and touchs on training mistakes and how sex hormones are important to strength training. Mike does a great job. i highly recommend this e-book !

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For the new year

I don't know if it is possible, but I want to lose 50 LBS by July 8th 2008. Since i started KBs in July 07, I have lost a shirt and pants size, but put on 10-15lbs. This seems to happen anytime I lift. So, I am going to revamp my diet, and add in some HOC workouts MWF and do presses and dead lifts, etc.. on TTHS. This is my new year resolution!

Yesterday and today

Monday the 24th

MP

3x4/4 with 32kg

Renegade rows

4x5/5 with 24kg

snatches

1x10/10 with 24kg

Today

Front squats

3x5 with 32kg

One leg deadlifts

3x5/5 with 32kg

TGU

5 minutes with 32kg

Ab roll outs

2x3

Back to ROP with 24kg tomorrow. Medium day

Today

DL with 32kg and 24kg sumo

4x5

Side presses 24kg

2x3

double swings 24kg/32kg

2x5.

I'm sick but my son did a great practice

I am out for the second straight day. I have Bronchitis. I can't breathe.

My son Steven,12, shocked me. he went down and trained by him self

He did the following

Swings

1x15/15 with both 10#/20#

2x15/15 with 20#

C&P

1x1,2,3,4,5 with the 20#

TGU

1x1/1 with 20#

I am proud!

Monday 12/17/07

This is going to be a short week. i will be leaving home to Louisville Thursday. It is going to be awesome. I am not taking any KBs with me, I'm not taking my truck and to save gas.

Here is tonight's practice session

Halo
Pumps on KBs
Spinal decompression

C&P
3x,1,2,3,4

Rows
5x5

Double Floor Press alternating hands between 24 kg & 32 kg
4x5

Windmills- 24 kg
2x3

Friday 12/14/07

Warm up
pumps
good morning stretch
halo
cossack

Snatches
5x10/10 in 5 minutes with 24kg

Deadlifts holding KB on outside of legs. Used 32 and 24 kg, switching hands each set
4x5

Front squats - hold bottom for count of 2
5x5

Full contact twists
2x5

Thursday 12/13/07

Warm up
Halo
Pumps
swings two arm 2x20

MP
2x3/3 32kg
3x5/5 24kg

Renegade rows Using both 32kg and 24kg
5x5/5 with 24kg

Bent press
2x1/1 24kg

Hanging leg raise - straight legs
4x3

12/11/07 Lower body

Warm up

halo

pumps

One leg dead lift - 32 kg

3x5 R,L

front squats

2x5 - rack position r,l

1x5 - by the horns

swings

2x10/10

TGU- a little tougher with the 32kg

1/1

Monday 12/10/07

Warm up

Halo

Pumps

C&P

4x1,2 w/32kg

Swings

4x10/10 w/32kg

Snatches

1x5/5 32kg

Pass between the legs

1x15 w/32kg

1x25 w/20kg

Full contact twist

1x5

Saturday 12/8/07

Warm up
Halo
Pumps

C&P
2x1,2,3 Ladders with 32kg

Bottoms up presses
2x3 with 20kg

One arm swings with 32kg
3x10

Floor presses with 32kg
3x5

Bent press with 2okg- still trying to get the feel for these.
1x1

Assisted Janda situps- my own setup
1x5

ab rollouts on dumbell
3x5

Awesome workout- the 32kg really make a difference. I am still waiting on my 24kg to arrive. When it does back to the SSST. Until then I will start snatching the 32kg next week.

Thursday 12/6/07

Got my 2 pood at 4:30 today. Chris Huss came over and we had a great variety day. I really like the 2 pood. Chris taught me the bent press. I will practice this until I get it with the 2 pood. So here was the practice

Warmup

Halos 5/5

Pumps

leg stretches

swings

2 arm 2x25 with 1.25 pood

deadlifts

2x10 with 2 pood

C&P

2x2 with 2 pood

MP

1x5 with 2 pood

Bent press

2x1 1.25 pood

Windmills

1x3 1.25 pood

Awesome practice. I will be going down to Louisville over Christmas and Chris and I will try to get over to Dave Randolph's place on 12/22, if I can get away.

Wednesday 12/5/07

one arm swings 15/15 for 12 minutes

snatches 3x5

windmills 1x3

Swings felt good. My 32kg arrives today. I can't wait. I am in VMWare training this week, and it just happens that my instructor is from my home town of Louisville, KY and a RKC. His name is Chris Huss, and we are planning to break in my new 32kg tonight.

Todd

Tuesday 12/4/07

TGU 5 Minutes

2 ladders of three with 20KG

I have restarted the program minimum given that my 32kg will be here Thursday. Still waiting on the 24kg to arrive.

Monday 12/3/07

One arm swings R/L/H2H

10/10/10

7 mins

Back to basics.

12/1/07

Circuit

one arm snatches 10/10

one arm swings 10/10

10 burpees

4 cycles 30sec-1:00 min between each circuit

Tried Sot presses- harder than I thought

1/1

11/28/07

Spine decompressions

hip stretches

Circuit

I used the following 44# in one hand and the 10 & 20# in the other switched each set

4x10 Double swings

4x10 double cleans

4x5 double snatches

Rested 30 between each set

RR

4x5

two hand swings

2x40

towel sings

2x20

11/27/07

TGU 5 minutes with both the 44# and 10# KBs

Front squats

2x5 with 44# and 20#

1x5 with 44#

seated MP

2x3 with 44# and 10#

1x3 with 44#

Tried some hot potato with the 20# - this will take so getting used to....

It seems my new kbs will be in on the 12/5 according to www.performbetter.com

I can't wait until they get here. I have already pressed both with I workout with Nate, but to be able to do them all the time will be great. I can't wait to try the SST with the 24KG...

Monday

After a week off of both training and my cleaned up diet, it felt great to be back.

I started off with some stretches and Halos

Then I did my version of the 300

2x 20/20 one arm swings

1x10/10 one arm swings

5x10/10 cleans

5x10/10 snatches

A little over 15 minutes

Some light presses and TGUs are on par for Tuesday.

I ordered a 24KG and 32 KG from Perform better but they are back ordered. I hope I get them soon.

This holiday week

I am contemplating a week off. I haven't taken much time off since July. I may do just push ups and some AB work. I will decide later today.

Sat training

two arm swings

12 minutes

1x50

4x40

1x30

1x20

Farmer walks

Tues, Wed and today

Tues

One legged dead lift

4x5

Rows

4x5

Front squats

4x5

Wed

Ladders- C&P

3x1,2,3,4

2x5 with both 44# and 20#

Tried the :36 on :36 off VO2max

6 rounds of 16 reps

HOC 6 rounds

10/10 swings

jump rope

Tonight

10 minutes of TGU

Farmers walk

Light day

2 arm swings - GymBoss set 1:00/1:00

12x20

C&P Ladders

5x1,2,3

Saxon Side bends

2x5 R,L

Roman Chair sit-ups

1x20

Hindu pushups

1x20

Tactical frog

5 reps

Today's training

Vo2max with the 20KG :15 on :15 off

40x7 40 rounds

I was smoked. 280 reps in 10 minutes. My previous PR for 10 minutes was 200.

Steven my son

12 minutes 2 armed swing

12x15

snatches - first time trying them

2x3

He did well today

Wednesday

C&P ladders

5x1,2,3,4

VO2max - tried it just with the 20# Kb

40x8

I will try this with the 44# next week or maybe Sat.

Todd

Monday/Tuesday training

Monday

C&P Ladders

5x1,2,3

I think it is called 4 Play- Swing, Clean, High Pull and Snatch = 1 rep

4x5 R,L total 160 reps in 12 minutes.

Tuesday

Rows

3x10

One arm Dead lifts with BB

4x5

Front squats BB

4x5

TGU 5 mins

Saturday's training

Sat. was interesting. I had a co worker come over along with Nate Black. Nate taught her the how to do the swing. While he was doing that, I used his 53# and 70# KBs to do C&P. My wife and oldest son can out also to train. With 5 people all training, I need to rearrange my garage.

C&P

4x1,2,3,4,5 R,L with 53#

1x1,2,3,4,5 R,L with 70#

Nate and I alternated doing the following for 15 minutes

2 arm swings - giant set with the 35#, 53#, and 70# 10 reps each bell

6x30

Tonight's training

Double rows 44# and 10#/20# switched hands every set

6x10

Double Front squats - 44# and 10#/20# switched hands every set

6x5

Pushups - starting on deck and going to deck between reps

4x10

Done

Off tomorrow. Heavy day on Sat.

Wednesday Training

C&P

4x1234 R,L

MP with 44# and 20#

2x5 R,L

Snatches

2x15 R,L

double Swings- 44# and the 10#/20# alternating hands each set

6x10

I like the double stuff. A little harder than I thought. I guess I will have to buy 2 24kg next .

L8R

Todd

Last Night

One arm rows with 44# and 20# KBs

4x5 R,L

TGU for 5 Minutes with 44# and 10# Kbs

Floor Press 44# and 20# Kbs

3x5 R,L

Windmills 44# Kb

3x5

My son

TGU for 5 Minutes with 10#.

I have my son on the program minimum and he is loving it. He has more energy and is starting to lose some weight.

L8R,

Todd

Yesterday

My workout

C&P

5x1,2,3 R,L

Snatches

5x10 R,L 5 minutes

2 arm swings

4x40 with 10# + 20# combined

My Son

2 arm swings for 12 minutes

12x11

I'm Back

The last two weeks have been terrible for training. first DR testing in NJ then a conference in Las Vegas. I did manage to train though.

10-22-07

200 one arm sings

50 snatches

10-23-07

C&P ladders

5x1,2,3

One arm rows

4x10 r,l

One legged deadlifts

3x5 r,l

10-24-07

off

10-25-07

off

yesterday

100 one arm swings in 5 minutes

100 one arm swings in 5 minutes

I also purchased a 10# and 20# KBs for my wife,Teasha, and my sons. I started with my oldest son, Steven, I had him do 2 arm swings for 12 minutes. I timed him with the Gymboss. He was smoked. My wife, did 6x12 2 arm swings with the 20#. Not bad for her first time. I got the bells from target, the Sarah Laurie ones, they are not bad. the handles are smoother than my LifeLine one. I will be getting a 24KG for myself this Wednesday. Then a 70# after Thanksgiving.

L8R

Todd

Hit the SST last night

Last night I hit 200 reps with my 20kg in 10 minutes

1x20 R,L

8x10 R,L

2 arm swings

4x25

done

Tuesday's workout

C&P

5x1,2,3

KB Rows

4x5

One leg Dead lifts

5x5

This Morning

I am in Carlstadt NJ for Disaster Recovery testing. I took 3 days off and felt great this morning.

Here is what I did

One arm swings - 12 minutes- hard

6x25 R,L

300 Total

Snatches- light

4x5 R,L

That is it.

Press and TGU tomorrow

Last Night

I worked out with my son Steven last night. I started him on light C&P with 10# DB, then once with a 20# DB and the some seated MP, and Floor presses

Here is what he got

C&P

5x5 R,L 10#

1x1 R,L 20# only half on L

seated MP

2x2 - He did double DBs on these

Floor Presses

2x5 with Empty BB

My stuff

C&P

5x,1,2,3,4

Seated MP

4x5

Pushups - starting from Deck

5x5

Overall, I am really proud of him actually doing this. Awesome training!

No training today

Last night I got paged at 9:30. I ended up having to go into work at midnight. I finally got to sleep 9:30 AM today. The life of an IT guy... Skipping today and I will make up tomorrow. This weekend I will be traveling to NJ for Disaster recovery. I am taking my KB, in a bowling ball bag. Then I leave a week from Sat for Citrix iForum in Vegas. I will be taking my KB then also. Then when i get back, I will be buying some new KBs. I have a decision to make, Buy I DD Kb or for 10 more $$ I can get both the 16kg and 24 Kg from lifeline. The 16kg is for my son.

Todd

Tonight's workout

After ripping the callous on my left hand, I tried Rif's wife's idea with the cut socks. Works awesome. Thanks Tracy and Rif for the idea.

C&P

5x1,2,3

Seated Presses

3x5

Floor presses with KB

3x5

I only have 125# worth of Olympic weights, but decided to give them a go

Floor presses 125# BB

3x5

Bent over rows

4x5

Using a dumbbell as my 'evil wheel

Jackknives

4x5

Abs are sore.....

Then played Hide n seek with the boys!

Awesome day.

Tonight's workout

One are swings

10x10 R,L

Snatches

5x10

All was going good until i ripped a callous on my left hand on my 4th set. I taped it and finished the last set. But called it a day.

Missed Saturday, so I trained Sunday

C&P

5x12345 Ladders

That's it.

Thursday and tonight's workout

Thursday

C&P

5x1,2,3,4

one arm rows

4x5 with 60# DB

TGU 5min

Roman chair sit ups

5x5

Today's

KJ's MAX VO2 stuff- my form was getting bad, legs shaking so I quit after 20 sets

20x7 15 on 15 off

Man Maker 4 rounds

One arm swing 10 per arm

1 minute Jump rope

One arm Snatch 10 per arm

1 minute Jump rope

two arm swing 10

1 minute jump rope

one arm C&J 10 per arm - need practice on these

1 minute Jump rope

I was smoked for 5 minutes afterwards

Todd

Yesterday and today

Yesterday

C&P

5x1,2,3 R,L

Double rows with 70# Dbs

5x5

RR Rows 40# dbs

5x5

Janda negatives

3 reps

full contact twists

2x5

Today

My sweat day

one arm swings- gym boss set dual 1:00 for a total of 10 mins

4x15 R,L

6x10 R,L

Snatches - tried the Max VO2 stuff- harder than I thought

12x7 :15 on :15 off

Janda negatives

2 reps

done

Feeling bad today

I don't know what is wrong, but it could be all the food that I ate (2 straight days of Chinese food) while my parents were up for Louisville, KY this weekend.

Well here is the workout

10x10/10 R,L Swings

5x5 snatches

pass between the legs

2x10

3 negative Janda situps

I hope I feel better tomorrow.

Yesterday's workout

I got together with Nate again for just some training together so i got to use some heavier KBs. here was the workout:

C&P

1x1,2,3,4 20kg

1x1,2,3,4 24kg

3x1,2 32kg

TGU

5 minutes with 24 kg

windmills

1x3 20kg

front squats - overhead bar

2x5 with 45# bar

Awesome workout...I need to get the 24kg and 32 kg.

Gloomy day

It was rainy all day, and I didn't feel like training, but I did anyway

Snatch Tabata

4x10 in 4 minutes R,L 80 total reps with 20kg

2 hand swings

2x40

2x30

4x20

220 total reps in 7 minutes

Low Plank

2 sets :30 sec

Tactical frog

5 reps each hinging leg out

Not bad for a gloomy day!

Light Grind day

C&P

5x1,2,3 R,L

windmills

2x5 R,L

pushups

5x10

Box pistols

2x2 R,L

Janda Sit ups using my weight bench- can't afford a Pavelizer

1x6 negatives

Tactical frog

4 reps with 2 of these with hinging leg out as described in Hard Style mag

Great workout!

300 swings today

Started off with

Spine Decompressions

Pumps

halo

one arm swings R,L H2H

10x10/10/10

300 Total reps in 12 minutes

Light Snatches

5x5 R,L

Cleans

2x5

Full contact twist

2x5

This made me feel awesome!

KB Athletics WOD

50 Snatches

10 swings

40 snatches

20 swings

30 snatches

30 swings

20 snatches

40 swings

10 snatches

50 swings

:30 to 1:00 per round

Split the reps between R,L

All most made me puke. Awesome!

Nice Job KB Athletics!

Modifying ROP

Given that I am 2 weeks into ROP and have already done 5x1,2,3,4,5 with my 20KG. So until I can get my 24kg, I will be doing press on TTHSAT and Pulls on MWF. I feel better when I hit 6 days a week. I will be adding back in some HOC and Man makers.

Great one today

Floor Presses

3x5 with 44#KB R,L

2x4 with 60#DB R,L

TGU for 5 minutes

Box Pistols holding 25# Plate - I am bigger man, so using the weight to counter balance myself

5x1 R,L to lower chair than usual

Windmills

3x5

Finished. I was soaked with sweat.

Today's workout

C&P

5x1,2,3,4

Swings for 8 minutes 30 on 30 off

1x10 R,L

2x20 2 arm swing

1x25 2 arm swing

4x15 2 arm swing

Done

Good Day

one arm kb row

5x5

RR with the KB and pulling a 40#db off the floor

3x3 R,L

One leg dead lifts

3x5 R,L

Suitcase dead lifts

1x5 95# BB R,L

1x3 105# BB R,L

1x5 95# BB R,L

Full Contact Twists

3x5

Farmers walk

1 rep up and down Driveway with KB

1 rep Up and down driveway with KB and pinching gripping 25# plate in off hand

I plan on ordering a DD 53# Kb in a week or two. I want to try one again.

off day

started off cutting grass. I should have done that after

C&P

5x1,2,3

Snatches

2x15 R,L

2x10 R,L

short and light

First ROP Heavy Day

C&P

5x1,2,3,4,5 R,L with 20kg

Rolled an 11 for one arm swings

30 on 30 off

11x10 R,L

1x10 h2h

230 total reps.

I feel great.

Great cardio today

I played footbal with my son and his friends. It felt great, I was winded, but it got better the longer I played.

TGU 10 minutes
pistols holding pole 4x1
Front squats one arm rack
4x5 alternating rack R,L

Great workout

5x1,2,3,4 C&P

5x15 R,L one arm swings

3x5 R,L snatches

I felt awesome. I posted on DD forum about rest between rungs. I tried that tonight. Great results! I like it.

My son Steven's workout

two arm swings (10# DB in each hand) 8 minutes

he didn't count reps

5 sets of farmer's walks with 2 20# DB.

I showed him how to do a clean, and he attempted a press with each arm. He is starting to like it.

Variety Day

10 minutes of TGU

3x5 windmill R,L

Full contact twists 3x5

I need more KBs. I need to get a 24kg and a 32kg. Money is tight but I will think of something.

Started ROP Today

C&P 5x1,2,3

rolled the dice- 8 minutes of snatches

3x8 R, L - then I remembered light day today

5x5 R,L

Not bad sweated my ass off despite being in the 70's.

My son Steven worked on the program minimum

12 minutes of two hand swings with 20# and 10# DB. I plan on getting him the 12KG soon.

Snatch and Swing day

Snatch Tabata

4x9 20 on 10 off for 4 minutes - 72 total reps

One arm swings for 10 minutes

2x25 R,L

2x20 R,L

2x15 R,L

240 total reps

Great practice session. I feel great.

Good one today

TGU 10 minutes

C&P ladders

2x 1,2,3,4

2x1,2,3

Full contact twist 3x5

Today's Workout

My back felt better so I decided to try some tabatas on swings

one arm swings

11 reps per 20 sec, rest 10 sec for 4 minutes 88 reps

2 minutes rest

2 arm swing

12 reps per 20 sec rest 10 sec for 3 minutes 72 reps

total of 160 reps in 7 minutes of actual work.

I LIKE THESE!

My back still feels good. Awesome workout!

A little is better than nothing

front squats 5x5 holding KB with both hands

Box squats 5x5 with jump

My back feels better. Maybe resume full tomorrow

Tweaked my upper back

On Sunday, my wife and I decided to cut down some shrubs. While pulling out the stump, I must have strained something under my right scapula. It didn't bother me until yesterday morning. I didn't train yesterday and probably will just run the treadmill tonight. It is weird, it hurts the worst when I turn my head to the left. I hope this won't keep me out too long!

Pistol Practice

I decided to practice pistols today. This proved very interesting. I found Steve Cotter article on how to work up to them. I tried doing them holding on to a pole. I got down but couldn't get back up. So I proceeded to do them to a low stool. Here is the workout:

Pistols- holding pole and going to a bench

2x5 R,L

Tried without stool

1x1 R

couldn't get backup on my left

I need more strength in the bottom half of the move- below parallel

I finished with the following

front squats hold KB with both hands

3x5

Over head squats with empty Olympic bar

2x5

I will keep this up until I can get 5 full pistols with each leg.

Get in shape quest

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.

Trying the SSST

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.

Received my Gymboss today

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

Off day today

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.

A Good Day

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.

A sample routine for fat loss

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

http://www.1shoppingcart.com/app/?af=647450

Kettlebell Workshop Manual

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

http://www.1shoppingcart.com/app/?af=647450

My Journey in the strength game continued...

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

Tuesday 8-28-07

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

Monday 8-27-07

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.

Friday's Workout 8-24-07

 

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

Life Line Kettlebells

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.

My Journey in the strength game

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.

More on this later

Thursday 8-23-07

TGU 10 minutes

MP 5x5 Slow up and down

Windmill 3x5

Seated KB one press 2x5

Wednesday 8-22-07

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

Tuesday 8-21-07

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

Monday 8-2-07

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

Friday 8/17/07

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

Thursday 8/16/07

 

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 

Wednesday 8-15-07

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

Tuesday 8/14/07

 

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

Monday 8/13/07

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

Friday 8/10/07

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

Thursday 8/9/07

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.

Wednesday 8/8/07

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.

Tuesday 8/7/07

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

My adventure this evening

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.

Training Log

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.