Thursday, July 31, 2008

Humid and sweaty day yesterday

A little humid in Cleveland yesterday. It was my Speed and explosive day. here is what i did.

Explosive Squat Shrug 3 reps

Full Body Attack 3 reps

Double Stomp Jerk 3 reps

Alternate Hang Clean 3 reps

Front Snatches 3 reps

Complete 5 times - 1 min rest between exercises

I used the 32s for all except the front snatches(24) for the 1st 4 rounds. Last round was all 24s

Tuesday, July 29, 2008

Shoulder mobility, Z and Snacth holds

Wall slides 3x10

OH stick shrugs 3x10

20kg snatch hold 3x 1minute L/R

Z rphase

Monday, July 28, 2008

Today's PHA circuit

DBL Bent Rows 6
DBL Swings 8
Slow and controlled sit-ups 5

I used the 24s and completed 5 rounds with 1 minute rest between rounds. On last set of squats, I had to put the bells down after 6 reps, caught my breath and finished the last 4 reps. Then continued the round.


Sunday, July 27, 2008

Saturday's session and today's

Shoulder mobility

Wall slides 3x10

OH stick shrugs 3x10

shoulder dislocates 3x5 purple JS band

One arm swings 32kg


While grilling, I did the following
LCCJ 32s

Friday, July 25, 2008

Early seesion Toady

My family is coming home today, so i worked out early today.


One arm C&P 10l,r
One arm bent rows 10l,r
One arm snatches 10l,r
one arm fronts squats 10l,r
kb pass between legs 10

I completed 3 rounds no rest between exercises. I also used the 24kg for the 1st time. I need to improve on the rounds........

Thursday, July 24, 2008

More CBs and SHoulder mobility

Shoulder Mobility

Wall Slides 3x10

OH stick shrugs 3x 10

Shoulder dislocates 3x5 purple JS band


Alt shield casts 3x6

Double armpit casts 3x10

hammer throw 3x10/10

Wednesday, July 23, 2008

Warrior Diet observations - Do it the way Ori lays it out!

There have been some heated discussions of late on the DD nutrition forum regarding the science and effectiveness of the WD way of life. I have been doing the lifestyle since Feb. as I have stated before. Since i get up for work @ 4:50am, I had been eating my evening meal around 5:30 PM. This past Sunday, I pushed it back until 7:30PM and I have seen a difference by doing this. I am more vascular, and my stomach is flatter and tighter. For those of you thinking of trying, do it by the book, don't deviate as I did. I will continue eating at this later time. This even make the lifestyle more appealing to me!


Explosive day

I used the 32s for the workout

Explosive Squat Shrug 3 reps

Double Stomp Jerk 3 reps

Alternate Hang Clean 3 reps

Split Snatch 3 reps

Complete 4 times - 1 min rest between exercises


Tuesday, July 22, 2008

Shoulder mobility, clubbells, and some heavy bag work

Shoulder Mobility

Wall slides 4x10

Overhead stick shrugs 3x10

Scapula pulls 3x4 with purple JS Band

RKC armbar 20# Kb 3/3


Alt shield casts 3x6

Double Armpit casts 3x10

Ironcross 3x5

Heavy bag work

I haven't done much with this in awhile. I have been focusing on my other goals rather than my Kenpo training. I think I will add some of this back in on T-TH-Sat workouts.

I practiced Short form #1 (both Sides) Then did the following on heavy bag.

Lead blast r/l
lead backfist r/l
rear hand hooks/ridgehands r/l
front thrust kick r/l for not doing these for awhile my height is better
drag step lead roundhouse r/l
rear wheel kick r/l

I performed 5 reps r/l.

I will start increasing reps after awhile.


Monday, July 21, 2008

PHA Night

Double C&P 5
Double Rows 6
Double FS 10
Double Swings 8
Jandas using KBs to hold my lower legs 5

Complete 5 times - no to minimum rest between exercises

I only got 4 times, my shoulder started aching again. Time for some more Z

Next 8 weeks of Training

For the next 8 weeks i will be doing the following


Monday - PHA day

Double C&P 5
Double Rows 6
Double FS 10
Double Swings 8
Jandas using KBs to hold my lower legs 5

Complete 5 times - no to minimum rest between exercises

Wednesday- Speed and explosive day

Explosive Squat Shrug 3 reps

Full Body Attack/ Full Body defense 3 reps

Double Stomp Jerk 3 reps

Alternate Hang Clean 3 reps

Split Snatch/Front Snatches 3 reps

Complete 5 times - 1 min rest between exercises

Friday - PHA or descending sets


One arm C&P 10l,r
One arm bent rows 10l,r
One arm snatches 10l,r
one arm fronts squats 10l,r
kb pass between legs 10

Complete 5 times - no to minimum rest between exercises

Descending sets - Dbl swings or snatches


1 min rest between sets working toward 30, 15

On T-TH-Sat

I will be doing Z, CBs, and stretching

Saturday, July 19, 2008

CB Work

Alternating Shield Casts 3x6

Double pendulum 2x5

Double armpit casts 3x10

Rt shoulder is a little sore (slept on it wrong), so called it a day

Friday, July 18, 2008

Today's session

A1 double MP 24s

A2 alt RR 24s

5x5 for the above

Double swings 24s - descending sets


Thursday, July 17, 2008

Stress and fatigued

Work has been real stressful this week so i took last night off and went easy today.

CB work

Alt shield casts 3x8

Mills 3x8

Iron Cross 2x5 pause for 2 sec on hold

A full body circuit tomorrow.

Tuesday, July 15, 2008

Tonights session

Halo 20kg 5/5

Double LCCJ 24s - 1 min on , 1 min off - 15,13,12,10,10

Double See Saw press 24s - 5/5
Double FS 32s - 5
Alt RR 32s - 5/5

Repeated 3 times

Monday, July 14, 2008

PR Night

Started off feeling real good. SO I thought I d' see what i could do tonight

1 arm snatches 32kg 5x10/10 7 minutes (PR- Last time 10 minutes for 100 Reps)

2 minutes rest

1 arm snatches 24kg 5x10/10 5 minutes

2 minutes

Double swings 24s 15/15/12/12/10, 30 sec rest between sets


Saturday, July 12, 2008

short and sweet Grind session

BUP 20 kg 3x5/5

double SLDL 24s- 3x5/5

Slingshot 24 - 2x10/10

Deck squats 20 2x5 - PR for me, I have never been able to get back up cleanly until today. It helps that a majority of my belly fat is gone and my legs are stronger from all of the double FS I have been doing.


Friday, July 11, 2008

Snatch day

Double Snatch descending sets - 24s

Double high pulls 32s - 3x3

I was going to do some high rep snatches with the 20kg, hoping atleast 37/37, however, I ripped the same callous I ripped on Monday, my tape came off. I ended up with
2x15/15 20 kg.

I think I will just stick with the Double snatches for awhile.


Thursday, July 10, 2008

Quick Session

DBL LCCJ 24s 1 min on , 1 min off 15,15,15,10,10

DBL Bent rows 32s - 5x5

Windmill 2x5/5


On LCCJ, I am trying build some strength endurance with these. When I hit 15 for all 5 mins, i will decrease the rest to 30s and repeat process. Then when i can go 5 min straight, I will and in more minutes

Wednesday, July 9, 2008


Double Swings on the minute for 12 minutes

First 6 minutes - 24s 15 reps/min chest level

Next 4 miutes- 32s- 10 reps/min sternum level

Last 2 minutes - 24s 10reps/min chest level

Tried snatches, but my ripped callous said no. Plus I am a little sore from Monday's snatches in the trap region. i emphasized the high pull on all snatches.

Shoulder mobility

Wall slides 2x10

Overhead stick shrugs 3x10

Scapula pull aparts 2x5 purple JS band

Tuesday, July 8, 2008

Progress....... one year later

Ok, it has been exactly one year since I got my first KB. Now I have 7 of them and some clubbells and sandbags...etc. I will have to say all the hype about KBs are true. I have lifted weights since I was 13 and I have made the most impressive gains in strength and conditioning ever. When i started my get back in shape quest in 4/2006, I went back to my old standard BB workouts. All I did was get bigger. I have always hated cardio so I never did any. So in 6/2007, I emailed my old IT buddy Dave Randolph asked a few questions that he answered. I bought on and it was delivered on my birthday last year. Back then I had a 46" waist and weighed around 280lbs. In 06, I was 325 (or more) on my 5'10" frame. So in one year, I am down under a 42" waist and weigh around 265-270. Doesn't sound like much, but I have lost a lot of fat. Last year I was wearing xxxl shirts, I can actually wear xl shirts now. I am impressed with the progress this cannonball with a handle has made in my life. I am forever changed.

I also started on the warrior diet back in 2/08. I stated earlier that I would stay on it until my B-day and then decide whether or not to continue. Well, I love it also. I am going to continue. I love the energy and the freedom it allows me. To that extent, I will be starting a food journal after reading a great post on Dave Randolph's site, The URL for my journal is I will start tracking tomorrow.

Thanks for reading

B-Day and one year anniversery of KB

Well I turned 40 today, and today happens to be the day i got my first KB last year. My body, strength, and conditioning have really improved in the last year. I thank it all to KBs, and for the last 6 months the WD.

I had to break my WD schedule today, my wife had a big dinner fixed when i arrived home, so i ate. It was awesome. Then had a little cake.

2 hrs later workout time

Double LCCJ 24s- 1 minute on, 1 minute off. For 5 rounds. Reps went like this, 12,12,12,10,10

Double FS 5 reps
RR 5/5 reps
Windmills 5/5 reps

Repeated twice used the 24s

Short and sweet. My left hand is killing me after ripping a callous yesterday.

That is it.... going to enjoy the rest of the evening.

Monday, July 7, 2008

A nice hot and muggy day in NE Ohio, I love it

Nice hot and humid here today, just like back home in KY. I wish all summer was like this! If you have been following my training, I have been trying some new routines the last 8 weeks, with great success. But for a while, i am going back to some basics, so here is how it went tonight.

I haven't been doing many high rep swings or snatches, so that is what i did tonight.

Snatches 24kg
2x15/15 - Ripped a callous on my left hand- taped it

Not great, but ok

Swings - light 20kg

That's it.

A grind cycle tomorrow!

Sunday, July 6, 2008


One arm swings

32kg 10/10 for 10 minutes

24kg 10/10 for 2 minutes

Short and sweet

Saturday, July 5, 2008

Last 5x5 workout

A1. Double seated MP 5x5 24s

A2. RR 5x5 24s

B1. Double FS 5x5 24s

B2. Double swings 5x5 24s

Double Windmills 2x5/5 24s

Thursday, July 3, 2008

Wishing everyone a happy and safe 4th of July

Everyone be safe and have a good one.

No training today. My b-day is next Tuesday, but i start my on-call shift on Monday, so this is going to be my weekend. You only turn 40 once!

Be safe!

Wednesday, July 2, 2008

Tonight's practice

A1. Double Floor Press 5x5 32s

A2. Double Rows 5x5 32s

B1. Double FS 5x5 24s

B2. Double Snatches 5x5 24s

TGU 2x5/5 24kg

Tuesday, July 1, 2008

CB Circuit

Alt shield casts 5 reps

Iron Cross 5 reps

Double Pendulum 5 reps

Double Armpit Casts 5 reps

Repeated 3 times

RKC Arm Bar 2x3

Shoulder mobility