Mahler's Aggressive Strength - MikeMahler.com

Friday, August 31, 2007

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.

Thursday, August 30, 2007

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.

Wednesday, August 29, 2007

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, August 28, 2007

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, August 27, 2007

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, August 24, 2007

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, August 23, 2007

Thursday 8-23-07

TGU 10 minutes

MP 5x5 Slow up and down

Windmill 3x5

Seated KB one press 2x5

Wednesday, August 22, 2007

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, August 21, 2007

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, August 17, 2007

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, August 16, 2007

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, August 14, 2007

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, August 13, 2007

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, August 10, 2007

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, August 9, 2007

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, August 8, 2007

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, August 7, 2007

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

Monday, August 6, 2007

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.