Archive for May, 2007
You can access daily photos from the photo page.
This mornings workout when great. Since I am on vacation I went later (8 AM). Big difference in the number of people around at that time.
Core Circuit
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Rope Biceps Curls
85 lbs. – 12 reps
Rope Triceps Pushdowns
85 lbs. –12 reps
Monster Walks – Grey band + Blue band
Lateral Walks – Grey band + Blue Band
I pushed this up to 100 lbs and it worked well. I will let Dave know that and see what adjustment he makes. These curls and pushdowns is one area where I have found great improvement. This is a lighter workout in anticipation of Kettlebell class tonight.
Today I went to the fitness course about 4 miles away from home and worked the course and made a video of it for the Gut to Cut youtube group. Not the most exciting video but it gives someone who has never done something like that an idea of what a fitness course could be. Maybe it will be enough to get someone to try the same thing for themselves. Sometimes just seeing something is enough to motivate someone.
Making videos by yourself is not easy. Lots of running away from the camera and then walking back. I am going to use this course to help me with my 5K preparation for August. I managed to talk myself into doing a 5K so all I have to do now is learn how to run.
Kettlebell Class
Just Jim the instructor and myself tonight so we beat it really hard. It’s great having this one on one class. Jim really shares a lot of good information.
Walks with 2 20KG,Waiter/Farmer/Rack
Renegade Rows with 2 16K, ladder 1-5
Walking Swings, 20KG, 2 X 5 reps
Snatch Ladder 1-6 with 20K
15 minutes Escalating Density Circuit consisting of
5 sets of 5 double 16 K squat and press
12 sets of 5 single 16K squat and press
Single arm rows, 2 sets of 10 reps (16K)
5 Alternating Arm Snatches (20K)
5 Clean/Lunge/Press with 16 K
2X2 Windmills 16K (modified so I don’t go overhead)
2X2 TGU 16K
2X20 20K Anchor
Ended with variety of planks and stretching.
Took daily picture when I got up. You can access all the photos from the photo page.
Wednesday
Core Circuit
Circuit – Repeat for 5 total sets with 1:30 minute rest between sets
1-Hand Kettlebell Swings
24 kg – 17 reps each
Kettlebell Figure 8’s
24 kg – 12 each direction
I am doing well on this workout but having to take about 10 second breaks during the Figure 8′s. My back becomes very tired and aches. Not a pain, but an ache. If I stand up for a couple of seconds things are fine. I actually did todays circuit with only 1 minute rests between sets. Ended with my 20 mintues cardio and stretching and cool down.
It’s another beautiful NE Ohio morning.
Why is it that vacation days go so much faster than work days?
Got a lot of yard work done today. Tomorrow morning is an arm workout and then Kettlebell class in the evening. That class is always intense so I am looking forward to that.
Controlled my eating again today. It’s been a good day.
Took daily picture when I got up. Today took all four sides. You can access all the photos from the photo page.
Good news. Weight down 2 more pounds, now 242.
Tuesday
Core Circuit
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 45 lb Dumbbells – 10 reps
Functional Trainer Squats on Bench with 4 risers on each side
75 lbs – 20 reps
Functional Trainer Rows
(C, E, G, I, K) 50 lbs. – 12 reps
change lettered setting after each set
Successful with settings I and K where I am pulling up. When pulling down or straight out still struggling with keeping a good balanced stance.
Mowed yard, planted flowers and tomato plants and back to the gym about 8PM. Did some simple arm work, bicep curls and pushdowns. Had been working at 85lbs but tried 100 just for grins and was able to handle that. Need to up weight to the 100 lbs when this routine comes around again.
Did 35 minutes cardio.
Ran into my Kettlebell class instructor and was very sad to hear that this is his last session to teach the class. He will not be teaching the next session, which means, if they don’t find another instructor, there will not be a next session. I am not sure why Kettlebells are not catching on in Akron Ohio. Seems to be everywhere else.
Jim, the Kettlebell instructor, will be working with the sports program at the new Barberton fitness facility that is under construction and plans to have Kettelbell instruction there. That will be an option for me if we cannot come up with an instructor for my gym.
Perhaps I should just get certified and run the classes myself. Stranger things have happened.
If I have learned anything in life, that is to not worry about things you cannot change. I will just wait to see what happens. Maybe they will find a really great KB instructor and my gym will become the center of activity for Kettlebells.
Below is a little video I put out today trying to make that point that our body really does not care or understand our excuses. Just like the dogs, all it knows is that it is not getting what it wants or needs. Been getting some good response to it. I was concerned it might be a bit rough.
Took daily picture when I got up. You can access all the photos from the photo page.
Weight today 244. Down 6 lbs from last Monday, 5/21/2007. I have increased my protein and avoided all junk food (my biggest challenge is donuts from the bakery I go by on my way home from the gym every morning and late night snacking).
Looking for just 1-2 pounds for this coming week.
Today’s workout-
Core Circuit
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
6 kg – 9 each side
Kettlebell Snatch
20 kg – 17 each arm
20 minute cardio on “ARC Trainer”, cool down and stretching
Today I became the beast. 
This workout when really well. Never lowered arm for TGU’s and did not take any extra rests, keeping to the 2:30 minute rest between sets. The Snatches were really hard but I just kicked into auto drive. This is the best I have ever done this circuit.
I am one of the few that workout with the Kettlebells at the gym. Today there were two young men doing their workout and it was so clear to me that there is a real difference between KG’s and free weights.
I was huffing a puffing, sweating like a pig and really moving. Also, during my rest times I was walking around, never stopping. The other two guys would do a few reps with free weights and then just set and stare into space until there magic rest period was over. Never broke a sweat or took a deep breath.
I guess that fact that I was 30 years older than them added to my feeling like a beast today. Today was a good day.
Found this at youtube today. The circuit is called a “man maker”. Using 32 KG for the circuit and 24KG for the swing with twist. From Motiv8me.co.uk
Took daily picture when I got up. You can access all the photos from the photo page.
No workout on Saturday but did cardio and arm workout on Sunday. Managed to stick to eating plan with just a couple of bumps over the weekend.
Monday is Memorial Day. Gym opens at 8 AM.
Took daily picture when I got up. You can access all the photos from the photo page.
Circuit of the day:
8 Clean, Squat, Press (20 KG KB) each side
10 Narrow Grip Pullups (Assit on setting 16)
Repeat 5 times
3 min rest between sets (working to reduce that down to 2 min 30 sec)
Intensity 9+
Circuits for next week:
Monday
Core Circuit
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
6 kg – 9 each side
Kettlebell Snatch
20 kg – 17 each
Tuesday
Core Circuit
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 45 lb Dumbbells – 10 reps
Functional Trainer Squats on Bench with 4 risers on each side
75 lbs – 20 reps
Functional Trainer Rows
(C, E, G, I, K) 50 lbs. – 12 reps
change lettered setting after each set
Wednesday
Core Circuit
Circuit – Repeat for 5 total sets with 1:30 minute rest between sets
1-Hand Kettlebell Swings
24 kg – 17 reps each
Kettlebell Figure 8’s
24 kg – 12 each direction
Thursday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Thursday
Rope Biceps Curls
85 lbs. – 12 reps
Rope Triceps Pushdowns
85 lbs. –12 reps
Monster Walks – Grey band + Blue band
Lateral Walks – Grey band + Blue Band
Friday
Core Circuit
Circuit – Repeat for 5 total sets with 3:00 minute rest between sets
Kettlebell Clean, Squat, Press
20 kg – 8 each
Assisted Neutral Grip Pullups
#16 – 10 reps
Took daily picture when I got up. You can access all the photos from the photo page.
Need to do workout at home since the gym is closed again today.
Eating went well today but was very busy at work, trying to get ready for vacation starting now and it was special “clean up” time in my city. Everyone is getting all the junk and yard leftovers from winter out to the curb so I spent several hours on that and yard mowing.
I did prove to myself that doing functional training, such as farmer walks with KG’s, really prepares you for lugging bag after bag of trash down to the curb. That’s one of the things I want from my training, the abiltiy to just take care of myself and do the things I need to do.
Gym back on schedule tomorrow morning so I have my Clean, Squat and press and pullup circuit for tomorrow morning.
I really hate it when my schedule gets messed with but now the gym will not be closed again until early next year.
Took daily picture when I got up. You can access all the photos from the photo page.
Because the gym is closed today I will be doing my workout later in the day. Feeling better with the food issues. Can already feel my stomach start to tighten up and less boated. Continuing on high protein (canned tuna, baked chicken, yogurt, fruits). Have been able to avoid all breads and snacks.
Sun is shining this morning so I am set for a good day.
Did my workout in the evening:
24 KG KB
17 Single Arm Swings
12 Figure 8′s, each way
5 Sets
1 min 30 sec rest
Made a video of the last set. I was ready to crap out, but I kept going.
Eating went well today. I have been so busy at work that my attention is taken away from eating and I really do have to remember to eat…sometimes. Eating clean and really increasing the protein. Spending time on the Burn the Fat website looking for ideas.
No Kettlebells today.
45 lb dumbbell, push press, 10X
Bulgarian Squat with 45 lb dumbbell, 11 each leg
Narrow grip lat pulldowns, 140lbs, 11
5 sets with 1 min 20 sec rest.
Pushed it and kept rest time to 1 minute
Intensity level 7
Did core work, cardio and cool down as usual.
Gym will be closed starting at 4pm today. Reopens on Friday morning. Need to do workouts at home the next two days.
Jumped on the scale and dropped 4 pounds, now 246. For breakfast had chicken breast and a shake of Orange Juice, apple and bananna.
Took my daily picture (man I hate that). You can access all the photos from the photo page.
Had my eye exam at 5PM. Doc found no issues, other than my eyes are old and just need to use my reading glasses whenever necessary. I hate having to always make sure I have a pair handy.
In the evening did a good hour in the yard digging up old plants.
“No one knows HOW to do something until after they have done it”
Completed my daily workout. My workouts consist of about 10 minutes of core and activiation exercises, 20-40 minutes of Kettlebells, 20 minutes of Cardio and about 10 minutes of cool down/stretching.
Today:
9 Turkish Get Ups, each, 6 KG Kettlebell
17 Snatches, each, 20 KG Kettlebell
Repeat 5 time
Goal is 3 minutes rest between sets.
I was feeling good and reduced rest time to 2 minutes 30 Seconds between each set.
Started my daily picture taking. Talk about painful. I am posting them and now I have to keep going to prove that I can change things. Although there has been a tremendous change from 280 to 250 I still have a long, long way to go. There really is some muscle under all the fat.
You can access all the photos from the photo page.
Went back to the gym for another hard hour of cardio from 8 to 9, watching Dancing with the Stars. I think Apollo is going to take the prize.
Did a good job on eating. Need to work on my documentation skills for getting my food recorded.
