kettlebellguy

Archive for January, 2008

Another great night of sleep. In bed 9P, slept straight through until 4A. I love it!

Still very cold today. Going to warm up which means snow or rain possible tonight.

At the gym for a good workout. This is one of my shorter workouts, only 1 1/2 hours. Felt good and accomplished when done. Did all my other stuff along with cardio.

Thursday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
28 kg – 20 reps each leg
Kettlebell Renegade Rows
28 kg – 9 reps each side (alternate sides each set)
Face Pulls
115 – 9 reps….Increased Reps

Tomorrow is the killer workout. I really have to force myself on this one. The squats just kill me.

Guess what? My phone rang today and it was…………go ahead, get excited…..It was Sean Symons. And to top that off I spoke to Dawna and Brian while on the call with Sean. Three for the price of one.

We talked about the Body For Life Cruise and the bodyforlifestyle.com website. Really enjoyed the call. Thanks Sean.

Shannon (MrNiceGuy28431) on youTube released “our” video today. He put together raw footage I did a couple of weeks ago. He did a wonderful job with editing and I am really pleased at how well it turned out.

Had the high winds as promised last night and it was really, really cold this morning. Only about 4 hours sleep, up at 3:30A and at gym at 5A.

Good workout, the swings with the 32KG KB is my favorite.

Wednesday
Core Circuit – same as workout 1
Circuit – Repeat for 7 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings
32 kg – 20 reps each….Increased Reps
Kettlebell Figure 8’s
24 kg – 15 each

Did my core workout, my right shoulder work, 7 sets of shoulder flyes, 20 minutes cardio and stretching. A full two hours.

I went back to January 9th where I made the following entry:

1-Hand Kettlebell Swings 32 kg – 15 reps each (at this rate I am sure to get to 20 by my Birthday)

Well, today I did 7 sets at 20 each arm. (That comes up to 19,600 pounds) I reached my goal in just 3 weeks. This is one of the nice things about keeping a record of what you are doing.

Last night was a magical night. In bed at 9P, went right to sleep and no one, me or the dogs, got up to pee all night. Woke at 4A, got up and did a few things and hit the gym a bit after 5A.

Good workout this morning. Was able to stay real close to rest times and had no problem with the workout. Did ok with the increase to 180 on the Lat Pull Down machine and did not have to fight anybody off to use the machine.

Tuesday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 50 lb Dumbbells – 11 reps
Bulgarian Split Squat (rear foot up on bench)
32 kg – 12 reps each leg
Wide Grip Lat Pulldowns ( machine # 16 )
180 lbs. – 10 …Increased weight

Here is a cool place to check out. I am going to take a good picture and upload it to see what happens. Let me know if you try it.

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Have you never taken a hike because you would be away from your favorite fast food for too long?

Here is the answer.

Take your cheeseburger along with you. No need to rush, it will last for a year in the can. I have heard that one of the ways to determine if a food is something you should eat is how long a shelf life it has. For example, eggs go rotten, apples go rotten, cheeseburgers in a can take a long, long time to go rotten. If it will last a year in the can, how long will it last in your stomach?

I can feel a depression wanting to drift over me. A lot of it is the weather, feeling trapped by the cold and dark. It’s dark when I go to the gym and daylight is just beginning as I start working. I am never outside in the light, only seeing the light on occasion from my window. Everything is dirty. My truck is dirty, the streets are dirty, the dogs are dirty. I have a “happy lite”. Maybe I should start using it. Fortunally I am the King of Denial and I simply pretend not to be depressed. Fake it till you make it. That has worked for many, many years. If I find a couple of funny videos on youtube I will be fine. I love laughing baby videos. You can’t not laugh at them.

They are forecasing high winds starting at 10P tonight, until 10A tomorrow. Hopefully the house will not blow away. Of course, that would be the best thing that could happen.

I am thinking about getting Debbie a new computer. Now that I have my new one hers is so, so, so slow. I will have to think about that. I got her a new monitor so I just need the tower. She does not need a high power one like I got for what she does. It’s only money.

My 32KG swing workout is tomorrow. That is my favorite for the week. They say you should visualize your workouts and how well you are going to do. Maybe I will think about that.

Up at 4A, in the gym at 5A. Long workout this morning. The combination of Turkish Get Ups and Snatches just takes me a long time. I worked on my form on the snatches, making sure I was not pulling the KB up, rather, letting it come up from the force of my hips. It’s something that I have to think about for each and every rep. I was able to complete all 5 sets without breaking between 21 snatches on each arm. This is an improvement from when I needed to take a break between each arm. I am not keeping the exact rest time of 2:30 in some cases. I just can’t keep going and need a bit longer. I just need to work toward a time when 2:20 is more than I need.

Did my core workout, right shoulder workout, shoulder flyes, KB workout, 20 minutes cardio, some stretching and then a quick S,S,S (that’s a s*it, shower and shave) and out the door. 2 1/2 hours.

Monday
Core Circuit – Repeat 3 times with no rest, 15 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
8 kg – 5
Kettlebell Snatch
24 kg – 21 each…Increased reps

I am really getting tired of the winter. By going to bed at 8P there just is not much time between the end of work, dinner and bed. I have not been going to do cardio at the gym at night. There just is not time and everything I read says sleep is very important. The only thing that seems to be working for me is going to bed at 8 and getting up at 3 or 4. For some reason I have it in my mind that I have to be at the gym at 5. Actully I only need to do that on Monday’s because that is an extra long workout. I really could get by as late as 6:30A. I think a large part of it is the change in my job responsibilities. That really has me on edge. Once spring gets here I know I will be able to shift things around to a more “normal” schedule, I hope. My mood is very jumpy by the end of the day.

The insurance company called. No luck with the person that hit my truck. Their estimate was $716.45, minus my $250 deductable means I get a check for $466.45 and the hassle of gettin it fixed. I already know where I will take it. Years ago we had work done on a car and this place did a great job. Just need to remember the name of the place. I need to check my policy. I think I have rental car coverage. That will be a plus.

Another youtuber, surplemoon, did a KB video in response to my Do Something video. That is the fifth woman to be doing kettlebells in the Gut to Cut group. I really like that.

Tomorrow’s workout calls for the Lat Pulldown Machine. I can guarantee you right now that every fool in town will be using that machine tomorrow morning. It never fails.

Make it though my workout this morning. Friday’s workout is always a hard one to finish out the week.

Friday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean and Squat
20 kg – 12
Assisted Narrow Pullups
#14 – 11 reps

Friday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean and Squat
20 kg – 12
Assisted Wide Pullups
#14 – 11 reps

Slept good last night except for getting up once with the dogs and once for myself. There is just a lot of peeing going on at my house. Back felt good when getting up, I could have slept in. At the gym a little after five. There is no spinning class on Thursday morning so usually the crowd is down but it was really busy this morning.

All the work with the whirlpool is done. Still the same old ugly stainless steel pool, just with a new drain pipe.

This was my lunges morning, not really my favorite but something I have to do. Did good with the pulldowns and curls and did 115 pounds for the face pulls, 8 reps.

Thursday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
28 kg – 20 reps each leg
Rope Biceps Curls
160 lbs. – 12 reps
Rope Triceps Pushdowns
160 lbs. – 12 reps
Face Pulls
100 – 15 reps
Try going to 115 for 8-10 if possible

Really not looking forward to tomorrows workout. The squats take everything out of me, I really struggle with them, but I will keep on going. There is just a lot of me to have to push up out of the squat.

Slept good last night, from 9P to 4:30A, only got up once. I really could have laid there and just closed my eyes again but……I got up and headed for the gym. Good workout. I really like this workout with the 32KG swings. Did my 7 sets with shoulder flyes between sets rather than a rest. Backed down to 15lbs for the shoulder flyes today since I was doing 7 sets.

Wednesday
Core Circuit – same as workout 1
Circuit – Repeat for 7 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings
32 kg – 17 reps each …Increased Reps
Kettlebell Figure 8’s
24 kg – 15 each

They are still working on the tile in the whirlpool area. This little repair job is taking longer than they thought.

zurplemoon called me out in a video to show what was in my makeup bag and if I did she would do a “do something” video in return. Believe it or not I really don’t have a makeup bag so I show what is in my gym bag. Seems there is no limit to what I will do to get others to “do something”.

Check the video below.

What a busy day. Started at the gym at 5A. Made a little video to really thank those that have made a response to my “Do Something” video.

Workout went well today. Did my core work, right shoulder work and shoulder flyes. I up’d the shoulder flyes to 20 pounds. It’s tough but I pushed and got them done.

The squat and row weight was increased and I only had to do 8 reps. That was just the right amount. I was really working hard to complete them. Finished up with 20 minute cardio and stretching.

Tuesday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 50 lb Dumbbells – 11 reps
Functional Trainer Squat to Row (Set at bottom position)
(Holding handles and standing back as if you were going to row, Squat down and hold at bottom position, Row, and return to Standing position)
60 lbs …Increased Weight…– 8 reps

The news made it sound like today was the beginning of the new Ice Age, reporting cold and snow. It’s in the 30′s this evening and we got maybe an inch of snow. We did good.

The still have the plastic up around the whirlpool as the new tile dryes. Maybe it will be done tomorrow.

No workout on Saturday but a good workout on Sunday just doing fun things. I taped that and made a video for you tube. It’s called “Do Something” and you can see it in the entry below this one.

In bed at 10P and slept until 5A. That was great.

Jumped out of bed and at the gym at 5:30A. Weighed in at 238. Funny what a week of cutting out doughnuts will do.

Did my core, right shoulder work and shoulder flyes and then started on my Turkish Get-Ups and Snatches. I was not looking forward to this workout because it was really hard for me last week. As I was doing the snatches I had a sudden epiphany that I was pulling the kettlebell up rather than letting it come up on its own from the force of my hips. Pulling up on the KB was creating a lot more work for me that I did not need to be doing, causing me to become tired to quickly. I really forcused on allowing the KB to rise on it own and that really helped. I was able to do 20 per arm for each set, although I did take an extra rest between arms. That is a real improvement over last week. I really just don’t like pain and these snatches really cause my arms to burn and my callous to scream. Nothing that is going to do permanent damage, just pain. I just need to push past that.

Monday
Core Circuit – Repeat 3 times with no rest, 15 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
8 kg – 5
Kettlebell Snatch
24 kg – 20 each

Several morning regulars were not at the gym this morning. Only thing I can think of is MLK day. Maybe they had the day off and were getting a later start. They are almost done with the repair work for the whirlpool. I imagine everything will be back to normal in the locker room area by tomorrow.

Friday night six of my videos and my channel page were hit by a hater. After 227 videdo’s I finally got one. He did not seem to like my lack of hair, believing me to be a skinhead. Also, something to do with nazi’s and concentration camps. I replied back on one comment and sat there hoping he would reply back again but, nothing. How disapointing. I could just imagine some pimpley faced 13 year old, typing with one hand, enjoying his Friday night alone, making comments on my video, and having Daddy issues. I really was going to make a video about it but forgot about it until this morning. At this point the excitement is gone. I will just have to wait to get my next hater.

I don’t mean to make light of haters, they can be cruel and hurtful, but sometimes we simply have to consider the source. Am I going to let one person with a stupid comment on my videos that are filled with positive responses impact me? Hell no. I have paid my dues in this life and some snot nosed little kid is going to ruin my day.

I worked late Friday night and Saturday afternoon on my big work project. We go live 1/30 so this next week is critical. We have to make positive progress.

Mike made a comment that he won his kettlebell on eBay. I am anxious to see if he enjoys KB’s the way I do.

Bangstun released the Gut to Cut Lean On Me video. I really like the concept. I hope people understand “Lean On Me”. It’s not “Carry Me Around”. People have to stand on their own two feet, but we can help them along by letting them lean on us when things are tough.

Made a video today at the gym as a challenge to Gut to Cut to get up and do something.