Saturday, November 30, 2013

Thankful for Kettlebells for identifying & destroying muscles I never knew that I had.

I am finding that kettlebell workouts really find muscles that I have not been working. I feel it in my “stabilizers”. Looking forward to doing kettlebells every weekend.
Included 3 sets of Toes To Bar inside the workout since I am part of the Toes To Bar challenge.
Did a total of 60 burpees with 10 as part of my workout and 10 burpees at the end of each cycle. Unlike my other workouts, I did not use dumbbells.
Warm Up:
Notes / Results:
  • Time: 60 minutes
  • Weight: 200. Teetering on 199 again which is awesome when considering what I have had to eat over the Thanksgiving weekend.
  • All exercises completed with 35 pound kettlebell starting on the 3rd circuit and continuing through the 5th.
  • Did 3 sets of Toes To Bar in the 1st 3 circuits
Got this workout from http://kettlebellsworkouts.com/ I pulled all of the videos from his YouTube Channel here: http://www.youtube.com/user/GBpersonaltraining

He has several different types of workouts on his site along with downloadable programs. Please visit his site. This is listed as his “Best Kettlebell Workouts” so I thought that would be fine for me but he has other ones including strength, beginner, etc. I have adjusted the number of reps and set to fit me but are using his exercises.

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Friday, November 29, 2013

Chest & Back Day

Needed today to work off the food from yesterday. Hit my highs on all routines but not sure that I am ready to increase weight on any of them.

Continued with the gradual increase in intensity by doing more Toes to Bar, holding a 5 pound plate behind my head for sit ups and decline cross over sit ups, using a 4kg kettlebell on my V-Ups and incorporating Towel Pull Ups into the routine.  
Warm Up:
Chest/Back Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits.

Incorporate 10 core reps in between each set and 10 burpees (w/ 8 pounds dumbbells in each hand) at the end of each circuit:
Notes / Results:

  • Weight: 201. Could have been a lot worse.
  • Time: 75 minutes. Maybe I have too many exercises to get this to 60.
  • Bench Press: 6 reps @ 175 on 5th circuit. An improvement of 10 pounds but not ready to increase weight.
  • Lat Pulls: 6 reps @ 170 on 5th circuit. Weight increase but not ready to go higher.
  • Dips: 6 reps @ 10 pounds on 5th circuit. I can increase here.
  • Towel Pull Ups - 5 first circuit, 4 on 2nd & 3rd, 3 on 4th & 5th. Working on this.
  • Lateral Pull Downs: 6 reps @ 180 on 5th circuit.
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Thursday, November 28, 2013

Added Toes to Bar Challenge, Towel Pull Ups, Kettlebell V-Ups to Leg Day

Happy Thanksgiving! Got my workout in and am now ready to drink, eat and completely blow up my diet. I had a goal of hitting 195 pounds by today and I weighed in at 201 so we will get back to the drawing board tomorrow.

I am now part of the Toes to Bar challenge and got day 1 completed. Also did more than my share of burpees for the 30 burpees a day challenge.

Also, added Towel Pulls ups into the mid set ab routine. Right now I can only do 5 in a set but working on increasing that to 10.
Finally, increased intensity on the V-Ups by adding a 4kg kettlebell.
Warm Up:
Leg Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits.
Incorporate 10 core reps in between each set and 10 burpees (w/ 8 pounds dumbbells in each hand) at the end of each circuit:



Notes / Results:

  • Weight: 201. Wanted to be at 195 by today but that obviously did not happen. Diet changes are being made.
  • Time: 70 minutes. Last time was 75 minutes. Should be at 60 but this is 5 minutes better than last time.  
  • Overhead Squat - max 6 reps @ 75 pounds on 5th circuit. Improvement over last time when I maxed at 65. Can still go higher here.
  • Deadlift - max 6 reps @ 195 (150 + bar) on 5th circuit. Moved up by 10 pounds here and can go higher next time.
  • Squat Cleans - max 6 reps @ 75 on 5th circuit. Ready to move up here since I have maxed at this weight before.
  • Straight Leg Deadlift - max 5 reps @ 195 (150 + bar) on 5th circuit. Moved up in weight here but my arms gave out.
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Tuesday, November 26, 2013

Increased Sit Up Weights / 60 burpees (50 with 8 pound dumbbells) / Arms & Shoulders

Increased weight for sit ups from 2 ½ pound to 5. Originally, the idea for putting a plate behind my head was not for the weight but so that I would not cheat on sit ups and bring my hands in front of my ears. Now, it is a way to increase intensity.

Was able to hit my max or take max weight to new level on all exercises.

Weight holding at 200. I am a little disappointed since the goal was to get to 195 by Thanksgiving. I am making changes to my diet to push past this plateau.
Warm Up:
Arms & Shoulders Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits.
Incorporate 10 core reps in between each set and 10 burpees (w/ 8 pounds dumbbells in each hand) at the end of each circuit:
Notes / Results:

  • Weight: 200. Making diet changes.
  • Time: 60 minutes. Interesting since I did this in 50 last time and I really did not mess around in between sets today.
  • Barbell Shoulder Press - max 4 reps @ 85 pounds on 5th circuit. Previous max was 6 reps @ 75 pounds on 5th circuit.
  • Bar Curl - max 6 reps @ 80 pounds (27.5 each side + 15 pound EZ bar) on 5th circuit. Increase over 75 last time.
  • Dumbbell Front Raise - max 6 reps @ 45 pounds on 5th circuit. Increase from max of 40 pounds last time.
  • Lying Triceps Extension - max 6 reps @ 85 pounds on 5th circuit. Did it comfortable but not ready to move up yet.
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