kettlebellguy

Archive for March, 2008

Another week starts. A good night of sleeping and at the gym at 6A.

Did my core workout and my circuit. I worked my shoulder flyes into the circuit and then did my elbow work, 20 minute cardio and my stretching.

I did not have a set rest time, I just took what I needed. We are trying this method out to see what happens. I am hoping this eliminates or reduces some of the flustration I have been feeling with meeting the predetermined rest intervals.

Monday
Core Circuit – Repeat 3 times with no rest, 15 – 20 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 5 total 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!!!!!
5 sets of shoulder flyes (15 pounds)

Jim M. called to tell me about a new Advance Kettlebell class he is starting this Tuesday at th YMCA. It will be a 12 week series and if I pre pay it will only be 100 bucks. I can’t wait to get back into a class environment.

I am not as sure about the Sunday Weight/Strength at the gym. I checked today and I am the only one signed up. They need at least 8 in the class so I will not be suprised that the class is cancelled. The chances of getting 7 more members by Sunday is slight.

I made my trip reservation for Hot Springs. This is going to be great motivation for me. I need to get there and show all those young guys what a 55 year old guy can do.

Depart:12:45 p.m. Fri., Jun. 27, 2008 Cleveland, OH (CLE)
Arrive: 2:01 p.m. Fri., Jun. 27, 2008 Little Rock, AR (LIT)
Travel Time: 2 hr 16 mn
Continental flight 5893 operated by Chautauqua Airlines, Inc. dba Continental Express.

Depart:2:35 p.m. Sun., Jun. 29, 2008 Little Rock, AR (LIT)
Arrive: 5:32 p.m. Sun., Jun. 29, 2008 Cleveland, OH (CLE)
Travel Time: 1 hr 57 mn
Continental flight 5894 operated by Chautauqua Airlines, Inc. dba Continental Express.

Here is what Dave is saying about what we are going to do to change things now that I am feeling better and back on track again with my workouts.

“For the workouts this week, I want you to go back to the weights I have listed, but take whatever rest you feel you need. You have become very proficient at listening to you body, so if you need to extend the rest periods, go ahead and document the change for me. Take whatever rest you feel you need, but keep the weights up.”

I think this approach will really help. I get very flustrated when I have trouble keeping to the predetermined rest periods. I have removed reference to target rest period on my workout sheet and I am going to just record what really happens. I think I will also do another week of heartrate tracking.

Dave also changed the order of workouts a bit. He has put my Turkish Get Up/Snatch routine on Wednesdays. He might be changing things around to fit in with my Advance Kettlebell Class and Weight/Strength training class I am starting. It does not really matter. I know there is a method to his madness. I am paying him to figure all this out for me so I am not going to spend all day trying to figure out the “why” of everything he has me do. I am just going to do it.

Monday
Core Circuit – Repeat 3 times with no rest, 15 – 20 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 5 total 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!!!!!

Friday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets
Kettlebell Clean and Squat 20kg – 12
Assisted Wide Pullups #14 – 11 reps

8 hours of non-stop sleep last night. Truly a miracle.

At the gym at 6A. Jumped in with my core workout and started the Turkish Get Up’s and Snatches. Dave and I had already decided to back down to 8 snatches with the 24KG. I worked my shoulder flyes (15lbs) into the circuit and kept the rest time under the 2:30 allowed. Entire circuit took 32 minutes. I had to work really hard. Pulling down the reps on the snatches was a good idea. I know I am not doing as much as I was but I was able to keep my speed up and did not have to fight to keep going with each rest period. No problems with being dizzy or feeling sick to my stomach. Could it be that those things are over for the moment. I hope so.

Friday
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up 8 kg – 5
Kettlebell Snatch 24 kg – 8 each

My attitude toward working out seems to be going through a change. For so long I have worked so hard and busted my butt to keep adding reps and weight. I may have reached a limit, at least for now. I have been trying to put this change into words but I am having trouble doing that. I want to work hard, I want to keep improving but I need to balance that against my actual ability.

I am also starting to have a real battle with the calendar. In less than 30 days I turn 55. There is so much truth to the statement “If I had known I was going to live so long I would have taken better care of myself”. On the inside I really feel like I am 25 but my body continues to remind me that I am not.

I was talking to my young friend Chris at the gym and he said something that was really interesting. He said “I think you are just an happy person inside”. Now that was not his exact words but something to that effect. That really is true. It seems regardless of the crap that is going on around me, I usually feel happy. I just found out a long time ago that you don’t get any extra money in your paycheck if you are unhappy, so why not be happy. I think that is one of the things that keep me feeling young.

I have also learned that when we least expect it, something good will happen. This morning a call came in and got picked up by the answering service. I listened to the message late today when I started writing my feedback to Dave the Trainer. It was Jim, my other Kettlebell coach. He was calling to tell me about a advanced Kettlebell Class he is starting at the YMCA. It starts next Tuesday, April 1 at 7:30PM. I can get 12 classes for 100 bucks and I don’t have to join the Y.

Along with that I also called and signed up for the Sunday Weight Class starting at gym a week from this Sunday. This is the class that did not get off the ground a few weeks ago. Since then it has been advertised in the gym program guide so I am really hoping it will happen this time.

So in a matter of minutes my day went from feeling kind of bummed about my workouts and unsure about how to move forward to being excited about two new classes. Life is good.

Another good sleeping night. Did not have to get up during the night which is always a nice thing. At the gym at 6A.

I pushed the weight down again for this circuit, using a 24KG for the Lunges and Rows. Did my core workout and did my shoulder flyes (15 lbs) between sets and then my elbow exercises (25 lbs for face pulls and 15 lbs for the elbow pulls), 20 minutes of good cardio and stretching. Did not feel sick to my stomach and only had one very slight dizzy episode. I am feeling much better.

Thursday
Core Circuit – same as workout
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 – 11 reps each side (alternate sides each set)

Here are two videos I found today talking about Kettlebell training in general. Proving once again that it is a small world Andrew mentions that he is in Wooster, Ohio. That’s just 35 miles south of me.

Andrew Durniat talking kettle bell training at Sorinex Exercise Equipment, Parts 1 and 2

I need to take a minute to thank anyone that comments on my blog. Your comments usually come at just the right time, when I need a kick or a bit of motivation to keep going. I think at times we all have those feelings of just forgetting all this healthy crap, longing for a pizza, a soft couch and a HDTV with cable. Thanks for your help in my journey.

Last night was a restless night. My back was acting up. I was at the gym at 6A.

Workouts are getting better. Each day is getting better rather than going downhill has it had been. I took down the weight to 28KG for Swings and 24KG for figure 8′s. Still needed some extra rests to give some relief to my back. Also, I needed to feel successful. Did my core work, the KG circuits, shoulder flyes (15lbs), elbow exercises and 20 minutes 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 – 23 reps each
Kettlebell Figure 8’s 28 kg – 15 each

I am finding it impossible to come up with a video for youTube. In the past I made so many videos and now, all of sudden, I can’t imagine anything I could talk about that anyone would find of interest. Am I just tired of the whole idea of youTube, have I really just run out of things to talk about or has something shaken my confidence in my video making ability?

Another good night of sleep. Only got up once. Slept in until 4:30A and was at the gym at 6:00A.

I did not eat anything this morning to see if I started to feel sick during my workout.

I backed down to 40 pounds on the press push, 28 KG on the Squats and 160 pounds on the lat machine. I was able to keep moving through all 5 sets, doing my shoulder flyes (15 lbs) between sets so I did not take any real rest period. Using this weight forced me to work hard, but not hard enough to make me sick to my stomach. I had a good 20 minute cardio session. Hopefully this means I am getting over my illness and working lighter will allow me to work back up over time.

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

Not sure what I will do about weight on the swings and figure 8′s in the morning. Last week I had cut the weight down and was not able to finish all 7 sets. I will see how I feel in the morning. Maybe I will start out heavy and then lighten up if necessary.

I am just not sure if the weight is too much because I am ill or maybe I have just been trying to do too much. I just know that a month ago I could do the heavier weight, even though it was difficult at times.

Still learning about my Blackberry and getting it set up just the way I like. It is really a nice tool. I picked up a 2G MicroSD card so now I can have music and used the Blackberry like an MP3 player.

Debbie is gone, taking care of Aunt Mary who has returned to her home after her fall and physical rehab. Expect her back on Tuesday, April 1st.

Got a good nights sleep last night and hit the gym at 6A. Still experiencing nausea during heavy effort. I don’t throw up, just fell like I could. It comes in waves after I complete a set, but soon passes. I used 16KG Kettlebells rather than 20KG on the Clean and Squat, concentrating on correct form and keeping the exact 2 minute rest time. Started my pull ups on the #14 setting for assistance and increased it on each set. Did my elbow work and shoulder flyes after the circuit. Did a 20 minute cardio and stretching.

I feel as though I have lost a lot of strenght during the last 3 weeks of being ill and this getting sick to my stomach is starting to get old.

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 2:00 minute rest between sets
Kettlebell Clean and Squat 20 kg – 12
Assisted Narrow Pull-ups #14 – 11 reps

My new Blackberry came and I got it set up over the weekend. Now I can be accessible 24 hours a day. It is a cool setup. My business email comes to the unit and I can download all my contact, tasks and calendar appointments. On more than one occasion I have experienced trouble connecting to the network and have not been able to check my meeting schedule. This way all that information will be accessible to me even if I have trouble connecting to the network.

In addition to receiving email, I can create and send email along with full phone functionality. Now, if they could only surgically implant the unit into my body my last worry, losing the damm thing, would be eliminated.

Did not go to the gym this morning. I may try going over the weekend for a light workout to see how that goes. My hope is that I can get back on schedule come Monday morning. I am just not suited to being ill.

I have to be realistic. I had a run of 16 months without missing a workout due to illness or injury. I just don’t like the idea that something got the better of me. I guess it was my time.

No workout today. I have accepted that I am just sick. I almost wish I would just get really sick, be forced into the bed for a couple of days and get it over with. I am tired of this just feeling lousy everyday.

My eating has been good but I am really missing my workouts.

One of the advantages of getting old is people don’t expect much out of you. I was reading an email from American Kettlebell Club today. They are having an event in Las Vegas. Here are the catagories (in just a year I will quality for the senior division. I could really kick ass if I only had to use a 16KG.)

PROFESSIONAL DIVISION
Men 32kg – Women 16kg
Open Age
Weight Categories:
Men – 55kg, 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg, 90+kg
Women – 50kg, 55kg, 60kg, 65kg, 70kg, 75kg, 75+kg

AMATEUR DIVISION
Men 24kg – Women 12kg
Open Age
Weight Categories:
Men – 55kg, 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg, 90+kg
Women – 50kg, 55kg, 60kg, 65kg, 70kg, 75kg, 75+kg

MASTER DIVISION
Men 24kg – Women 12kg
45-55 years of age
No Weight Category

JUNIOR DIVISION
Boys 16kg – Girls 12kg
Up to 17 years of age
No Weight Category

SENIOR DIVISION
Men 16kg – Women 8kg
56 years of age and over
No Weight Category

YOUTH DIVISION
Boys 12kg – Girls 8kg
Up to 14 years of age
No Weight Category

I guess I am just going to have to admit that I am sick. This mornings workout went really bad. I went down to 28KG for swings and 20KG for Figure 8′s. I figured even a little girl could do that weight so I should not have any problem. I was wrong. I suffered through 5 sets, taking very long rest times. Skipped my cardio. I was really unhappy as I left the gym.

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

About 9AM I suddenly noticed that my throat was getting tight, I was starting to have difficulty swallowing and my throat was starting to feel raw. I am not a fortune teller but I think the future holds several days of misery ahead. I have not been really sick for so long I just don’t want to do it. I don’t want to be sick. Unless a miracle happens there will be no workout for me tomorrow.

On a brighter note the replacement CD player for my new PC came yesterday. I had no trouble at all removing the old one and putting in the new one. I had to restart the PC a couple of times but finally it recgonized the new player and everything seems OK. I did notice that the old player sounded like it had a lot of broken parts when I shook it. It must have just fell apart. I only used it once so that does not speak well of quality control.

I took the old player to Fed Ex and it is on it’s way back to HP. I guess this story has a happy ending, although I wish the player had never gone bad in the first place. HP did honor the warrenty, sent me a new player all is well with the world.

I can’t understand a word this guy says but, with kettlebells as part of the video, I really don’t have to. Looks like he just got his new 40 KG (88 pounder).