ActivitiesGuy Intro and Log

Training Training Logs
161

@theBird:

Furo had a thread discussing this awhile back. http://tnation.T-Nation.com/free_online_forum/sports_body_bigger_stronger_leaner/kettlebell_critique_video?pageNo=0

I’ve always done them using Pavel’s style. I didn’t find it hard to learn at all; it took a bit of time to shift my thinking to using the hips to drive the bell and just use my arms for anchors, but after that it was pretty straightforward.

Pavel’s descriptions

[quote]I pulled out the old RKC book. His swing description:

[quote]Pick up a kettlebell with both arms, keeping your knees slightly bent, back arched, your head up, and the weight on your heels.

Swing the bell back between your legs. Observe how the weight remains on the heels and the shins are vertical. You should feel that the K-bell is pulling you backward and loading your hamstrings. The position illustrated is essential to master; if you let your knees protude forward, you will never get the leverage to bring your hips in on the action.

Snap the hips through by contracting your glutes explosively, a motion similar to a vertical jump. Visualize jumping up at the same time projecting the girya straight ahead with the power of your hips. The height of the pull may vary: level with your waist… level with your chest… and above the head.

You can even pull it straight up, if you feel confident you can reverse the movement before the kettlebell flicks over and hurts your wrists (the handle may not be wide enough for two hands in that position.) If you do get that high make sure you do not lean back – that applies to all kettlebell drills across the board.

Note how you may end up on your tip toes as you express your power upward. Great, just make sure to rock back on your heels as the bell comes down.

When you reach the top of the movement, immediately let the bell free fall to the spot slightly below and behind your knees. Once that destination is reached, proceed with the next rep without hesitation. No pause at all; you have touched a hot stove![/quote]

And from the snatch description:

162

Wednesday 7/9 (PM)

85 pull-ups (22:30)

Started to feel a bit worn down once I got past 70 rep, so I decided to get to 85 and call it a day. This has been a big jump in pull-up volume so I don’t mind cutting a BIT short. Probably will do some kettlebell work tomorrow.

Very pleased with the results of the pullup/kettlebell/yoga program thus far. We’ll see how I look in two months :slight_smile:

163

[quote]ActivitiesGuy wrote:
Very pleased with the results of the pullup/kettlebell/yoga program thus far. We’ll see how I look in two months :)[/quote]

What have you been able to see this soon in?

164

Thanks for the info friends.

tweet

165

[quote]LoRez wrote:

[quote]ActivitiesGuy wrote:
Very pleased with the results of the pullup/kettlebell/yoga program thus far. We’ll see how I look in two months :)[/quote]

What have you been able to see this soon in?[/quote]

It’s been about two weeks since I started the “regimen” plus a few weeks before that of dallying around (I still did pullups a bit, instead of the structured “100 pullups for time” just doing as many as I could get in 10 minutes 2-3 times a week, and did the occasional kettlebell workout a few times throughout June).

Changes: firmer stomach, the good old “semblance of abs” in the right lighting, more noticeable taper from shoulders/lats down to waist, maybe slight increase in arm size

Note that I’m not exactly “lean” by this site’s standards, and as I said, my physique was actually starting to look quite poor even by my own standards (notable love handles, notable stomach fat, both things I haven’t carried around since I was much heavier). So the first bit of change probably came a bit easier and was more noticable since those are starting to disappear. I’m still definitely a couple weeks away from feeling like my condition is really “good” (again, by my own standards, not Physique-competition level stuff here).

I’m leaving for a six-day beach vacation (tomorrow) with my GF, my parents, my brother and his wife…during which I’ll probably be doing a couple of morning yoga classes (mom, dad, and GF all are hot yoga enthusiasts and my mom has already looked up the local studio). There’s a gym with a dumbbell rack at the resort, so if we take a day or two off from yoga, I’ll do some kind of dumbbell circuit there, but the main deal is spending time with my GF and family, so if they’re going to yoga every day, I’ll go every day and pick up my pullups/kettlebell stuff a week from today.

I’ll post a pic when I get back from vacation, and then a new one every two weeks to note my progress on the pullups-kettlebell-yoga “program” :slight_smile:

166

Thursday 7/10 (PM)

80 Pull-ups (20 Minutes)

Friday 7/11

Kettlebell Workout

100 Clean and Presses (Per Hand) with 35-LB Kettlebell - 21:45

EZ Bar Curl

10x10x75

Did my kettlebell workout and then some pump work with the EZ curl bar while my GF finished up on the treadmill.

Heading to the beach for some yoga and relaxation next few days. Y’all have a good weekend!

167

Enjoy the vacation.

168

Saturday 7/12

Bikram Yoga Class (90 Minutes)

169

Sunday 7/13

Hot Yoga Class (75 Minutes)

The studio down here offers a variety of classes (not just the 90-minute Bikram class that I usually log here), so we did the 75-minute class offered at 9:30 this morning before going to the beach.

170

Popped inside this afternoon during a rain shower and did a quick dumbbell workout.

DB Lat Raises 2x10x10
DB Front Raises 2x10x10
DB Rear Delt Raises 2x10x10
DB Curls 5x10x25
DB Press 5x10x30, 35, 40, 45, 50

Sun came back out and we all went back out to the beach :slight_smile:

171

Monday 7/14

Hot Yoga Class (75 Minutes)

172

Okay, okay.

ActivitiesGuy, Prophet of the Kettlebell, has someone who wants to join his cult. I am having a tough time making it to the gym for cardio and extra exercise on my off-days, and I think KB swings would be a good way to get some good work in at home. I’ve been keeping an eye out for a used one, but nothing’s come up. I’m just going to hit the sporting goods store and buy new.

So my questions to you are as follows…

I only want to buy one for now. Knowing what you know about my strength and fitness levels, which size would your recommend for an all-purpose option? The primary use would be for off-day KB swinging, with secondary uses as a convenient travel option that can be thrown in the truck and some extra variety when working out at home.

With my lifting days on MWF, can I just start KB swinging until I puke on Tues/Thurs and begin reaping the benefits?

Get on your mount and deliver your sermon!

173

Ah-ha!! YES!!

twojar, I’ll make a recommendation while also referring you to search the writings of Dan John and Pavel Tsatsouline. In particular, Dan John has written some good stuff about modest-to-high volume swings as a SUPPLEMENT to a lifting program, basically what you’re describing. It could be as simple as starting with 200 swings (done in chunks of 10-50 depending on your fitness, energy level, and preference) each Tuesday and Thursday, perhaps eventually upping the volume if desired.

I think a 45 pounder is the best starting weight for a moderately strong guy that wants to use a KB for conditioning. You could probably use something heavier, perhaps as much as a 70, but I would not go any lighter than a 45. I know that I do some stuff with a mere 35 in my log, but I’m not so brawny as the big bears from Maine :slight_smile:

Other kettlebell enthusiasts may chime in :slight_smile:

174

Also, just typed a post about doing a dumbbell circuit between this morning’s yoga class and heading out to the beach, but it didn’t show up here.

Dumbbell Circuit (20 Minutes) - worked my way up the dumbbell rack, starting with light shoulder raises with the 5-10-15’s, curls with the 20-25-30’s, then presses with 35-40-45-50’s. Nice little workout, just wanted to take advantage of the good energetic feeling I had after yoga class. Now relaxing on the beach :slight_smile:

175

Tuesday 7/15

Hot Yoga Class (60 Minutes)

Dumbbell Circuit (30 Minutes) - same thing described in yesterday’s workout with a few bonus sets of curls at the end. Last full beach day today, heading out now :slight_smile:

176

[quote]ActivitiesGuy wrote:
I think a 45 pounder is the best starting weight for a moderately strong guy that wants to use a KB for conditioning. You could probably use something heavier, perhaps as much as a 70, but I would not go any lighter than a 45. I know that I do some stuff with a mere 35 in my log, but I’m not so brawny as the big bears from Maine :)[/quote]

The 45s weren’t around when I started, so I’ve got a 16kg and 24kg (35 and 53). I’d say for most people, the 35 is a good place to start. For 2jar’s current strength levels, I’d say the 53 is good. (These were actually Pavel’s recommendations too, back in the day.)

Eventually, you’ll probably want to pick up a 70lber too, but I think 53 (or 45) is a good starting point, just to see how you want to use it and what you want to do with it.

Dragon Door, despite their crazy over-the-top marketing, makes good kettlebells. Some of the ones I’ve seen in sporting goods stores, or just sporting goods departments, are a bit iffy. Mostly you just want a smooth handle and good balance.

177

Thanks for chiming in, LoRez. Hard to disagree with any of that.

Wednesday 7/16

Dumbbell Workout (30 Minutes)

Same progression as last few days. Grabbing some brunch now and then lounging poolside til we have to head to the airport.

178

Thursday 7/17 (AM)

Bike To CMU
71 Pull-ups (20 Minutes)
Bike To Work

Didn’t feel a ton of energy today (long day of travel yesterday), so rather than going for 100 reps, I decided to go slow-and-steady for 20 minutes and just stop on whatever number I had by then. Back to the full “100 pull-ups” workout next week.

Thursday 7/17 (PM)

Bike Home (15 Minutes)

179

Friday 7/18 (AM)

Bike To CMU
66 Pull-ups (20 Minutes)
Bike To Work

180

I bought a 50 lb kettlebell tonight. I was going to try it out, but I decided to enjoy this Friday by sitting on my ass drinking beer. I think I have earned it, as it took a lot of effort to purchase this thing, carry it out of the store, place it in my truck and then lug it down to the basement.

I feel more fit already.