kettlebellguy

Archive for February, 2008

Monday
Core Circuit – Repeat 3 times with no rest, 15 – 20 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

WORKOUT 5
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

I slept well last night, however, as I woke up I could tell that something was not quite right. Yep, I have caught “it”, whatever it is. I am ready to crawl in the bed, pull the covers up over my head and not move.

I did all my workout, however, I was really tired and did not do as good as usual. I am just glad it is over.

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 Neutral Pullups #14 – 11 reps

Debbie was up during the night talking to Aunt Mary. The hospital called because they could not get her calmed down. Apparently she thought she was in a hotel and could not figure out why people were trying to check her blood pressure. Debbie was able to get her to let the nurses do what they had to do. Still don’t know the results of the CAT Scan for her hip.

No snow today, but about a foot on the ground. The main roads are OK. Still very cold and it looks like we could get more snow soon.

Got a better nights sleep last night. Did not get up during the night. Got up at 4A and at gym at 5A when the doors opened.

Did my core work and started the KB workout. 25 lateral lunges per side is just a lot of lunges. The rows went better than I expected. I felt strong with the 28KG. I worked my shoulder rehab exercises in between sets. Still using just 25 pounds on the face pulls. Did my shoulder flyes (15 pounds) following the circuit. Got it a good 20 minute cardio and some good stretching.

Thursday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge 28 kg – 25 reps each leg
Kettlebell Renegade Rows
28 kg – 10 reps each side (alternate sides each set)

Did not do good on eating today. I really need to slap myself down. On occasion I do have these periods where I just need choose to eat everything in sight. Hopefully I can break this off and get back to regular eating. I need some of my good OCD to kick in.

I do have just a bit of a catch in my lower right back. I am sure that is just a combination of the figure 8′s and snow shoveling from yesterday along with the lunges today. This is the type of pain that will be gone in a day or two.

We are still trying to figure out what all is wrong with Aunt Mary as a result of her fall earlier in the week. They tried to do a CAT Scan on her hip but she did not fit in the closed CT Scanner. For some reason she is refusing to let them try again in the open CT Scanner. I think she is just confused. Debbie spoke to her son and ask him to go talk with her and get her to have it done. It has to be done so they can know for sure that nothing is messed up with her hip. Debbie is going to visit with her tonight, as she does every night.

Tomorrow is Clean and Squat day. Not my favorite.

It’s hard to believe that tomorrow is the last day of February.

The snow will not stop.

Bad sleeping night. I felt OK but I tossed and turned all night long. It seemed like I checked the clock every 15 minutes. Up at 3A and tried watching some TV. That did not even put me to sleep. At the gym about 5:15A. The roads were a mess, it had snowed again last night.

Did my core work and started the KB circuit. Last week I had really done a great job. I was sleeping really good last week and felt really strong. Not quite the same today. I really struggled with the workout. The 28KG seemed a lot heavier this morning and my back was really tight. I got everything done but I had to take extra breaks to stretch my back.

Did my shoulder flyes, shoulder rehab work and stretching. I did pass on my cardio this morning. I simply was not up to it. I felt like it was better to listen to my body this morning rather than my stuborn head which would have made me do the cardio.

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 – 22 reps each
Kettlebell Figure 8’s 28 kg – 15 each

I am trying to take my own advice today and be happy with what I was able to accomplish rather than focus on what did not go as well as I wanted. I did swing 21,560 pounds this morning. That has to count for something.

Had to do some snow shoveling today and I have to admit my back is tender. I should be able to sleep even if it is hurting since I hardly got any sleep last night.

Wow, it is 7:57P. The evening goes quick when you want to get to bed at 8P.

Had a really good sleeping night and woke up to about 6 inches of snow. Had to shovel and clean off the truck to get to the gym. I really could have skipped my workout this morning. My energy level was not real high. Got there about 5:30A. Did my core work and started my circuit. Worked the shoulder flyes into the circuit. Today is a light workout. After 5 good circuits I did 20 minutes cardio and then my shoulder rehab exercises. Did face pulls but kept it to 25 pounds. My elbow is still hurting. It did not get better like I though it would. I am about ready to go back into ignore mode on the elbow for awhile.

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
Rear Lunge to Row (Set at top position)
55 lbs – 10 reps each side – keep core tight!!!!!

I had a bit of a binge today. I need to get it back together starting tomorrow and get the eating under control. I just wish I could be as consistant in my eating as I am in my working out. Looking forward to tomorrows workout. I really like doing the heavy swings. Anxious to see if I can perform as well this week as I did last week.

Spoke to Sean on the phone today. We went over the bandwidth limit for bflstyle.com and the hosting company shut down the site. I checked this evening and it is back up.

Had a call from Mike. I made a video to see if we can generate some interest in the May 5, 2008 5K we want to participate in. If we can’t we may cancel and just get together this spring for the day.

Debbie’s Aunt Mary fell today and hit her head, broke two small bones in her neck and scraped herself up. She is in intensive care. Fortunally they transferred from the small hospital where she was taken to a hospital in town, in fact, the one that is the nearest to us, only about 10 minutes away. She is awake and talking, however, there is concern over blood collecting on her brain from the blow to her head. Aunt Mary is in her 80′s and has a number of health issues. Because she is in intensive care visiting hours are limited. Debbie does not like that at all. She wants to be right there with her. Hopefully this will have a good outcome.

Received my pay treatment for the year today. I did really well, as I expected, getting the highest rating possible. Got a nice merit award in addition to the regular bonus so it made up for some of the many late nights I spend working. The problem with getting the highest rating for last year is the effort it will take to duplicate that again for this year. It is almost impossible to make that happen twice in a row. Last year I was presented with several unique opportunities. Who knows if that will happen again.

The furnace guy came and got Mom’s furnace up and running again so I don’t have to worry about her freezing solid.

I had a great nights sleep and started the morning feeling good and at the gym at 5A.

Monday is always a long workout. I was really determined to do my very best this morning. My 24KG Snatches have really been a challenge.

Today I did my first 3 sets of 21 each arm with good form. No extra rests and I went from Turkish Get Ups to the Snatches without stop. I did take an extra 1 minute rest between arms on set 4 and 5. If I can eliminate one of the extra 1 minute rests for the next two weeks I will have this beat. This workout pushes me to the max but I feel really accomplished when compelted.

Started back doing the shoulder flyes. I will start back with the sholder rehab exercises tomorrow.

Monday
Core Circuit – Repeat 3 times with no rest, 15 – 20 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

I received my income tax refund by direct deposit on Saturday. I was just two weeks from when I e-filed them. I turned right around and paid off the two new PC’s and still have money to burn. I am so glad I have that done. So often I would be stressed and working on taxes on April 15th.

Monday
Core Circuit – Repeat 3 times with no rest, 15 – 20 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

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 Neutral Pullups #14 – 11 reps

A great sleeping night. In bed at 8P and slept until 4:30A. Did not get up once. A little bit of heaven. In fact, I was sleeping so good that I really did not want to go to the gym. I was going through my “come up with a good excuse” routine.

It was snowy outside and I would have to do a little shoveling and clean off the truck. That would take some time and I would be a little late to the gym and anyway, this was Friday. I could always do my workout Saturday. I don’t even like the workout I needed to do. Well, hell, I could just skip the whole thing, who would know.

I would know, that’s who. I just can’t miss a workout. It only takes 1 missed workout to send you down the path of failure.

So, I did my workout and I am done until Monday and I can enjoy the weekend knowing I did my best this 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 Wide Pullups #14 – 11 reps

As I suspected, when Dave gave me my workouts for next week he kicked up the Wednesday Figure 8′s to 28KG. I hope I feel as strong next Wednesday as I did last Wednesday.

About 3 inches of snow this morning but it was that fluffy stuff. Easy to shovel off and the roads were clear.

In bed at 8P and slept until 3A. Was at the gym at 5A.

Did my core workout and started my strength workout. Still feeling good but not quite as strong as the last 3 days. Completed the circuit, did my cardio and stretching. We had planned to add face pulls back in but I elected to hold off. The elbow is getting better but I don’t want to take any chances.

Thursday (Add face pulls back in)
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge 28 kg – 22 reps each leg
Rope Biceps Curls 160 lbs. – 12 reps
Rope Triceps Pushdowns 160 lbs. – 12 reps

Tomorrow is squats. I know they are important but I could really do without them.

I called and signed up for the Strength class again. I still don’t think it will start on Sunday. I don’t think they have enough people. Chris did some checking for me and he thinks it will be March. I guess it does not matter. I am not going anywhere.

Still very cold. A little sunshine today. Expecting snow tonight.

In bed at 9:30P, good sleeping until 2:30A. For some reason I woke up and my digital clock became a giant excel spreadsheet and I worked formulas for about an hour in my half sleep state. Fell back asleep and up at 4:30A. Got to the gym at 5:30A.

What a great workout. I have been feeling really strong this week and today was no exception.

I pulled out the 32KG and 28KG bells. I should have pulled a 24KG but by the time I figured out what I had done I decided to go with the 28KG for my figure 8′s. Did all 7 sets, unlike last week when I screwed up. I made sure my tracking sheet was correct. I have it set up so I have to actually check off each set as I complete it. I alternated between the 28KG and 32KG for the figure 8′s. At least for today, there did not seem to be much of a difference between 32KG and 28KG. The big problem I have now is deciding if I should tell Dave. If I tell him I was using the 28KG and 32KG for the figure 8′s I kind of know what next weeks workout will look like. So Dave, if you have read this, please ignore.

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 – 22 reps each
Kettlebell Figure 8’s 24 kg – 15 each

For those with a need to know 22 swings on each arm for 7 sets comes to 308 total swings X 70 lbs each = 21,560 pounds. Not a bad lift for before breakfast.

Did not have any problems with the elbow or shoulder but still passed on my rehab exercises until next week.

I really did not want to do my cardio. It’s really not part of my workout, I just always do it. I kept trying to come up with an excuse to not do it, but I could not. It’s kind of like an OCD thing. I have to do it or I can’t leave the gym. I would feel like I left something undone.

Today was another busy day at work so the time passed quickly. Bill Smith stopped over this evening to have me check on some houses he is looking at on the internet. I wonder if he will ever make a decision. I swear I have looked up every house for sale in town for him.

Still very cold and just a few snow flurries today.