I find it hard to believe that you can do only one chinup. Or do you mean pronated grip?
Ok, so I’m a few days behind on posting…
Friday, 4/20/12
bench - Was supposed to be 4reps x 6 sets on the work sets that day, but Fischer thought I could get 5 reps with 70#. Did a couple sets then we tried going heavier. Got to 90…and dammit…let the air out, so to speak, and crashed on that. “Ok, you’re not gonna stay tight and explode back up? Well, you’re going heavy and doing negatives to failure!”
bar x 5 x 1
65 x 4 x 1
70 x 5 x 2
75 x 3 x 1
85 x 2 x 1
90 x 0
115 - negatives to failure. Not happy. Nope, nope, nope.
incline DB press
20s: 8 x 3sets
snatch pull
bar x 8 x 1
65 x 8 x 2
shoulder press
bar x 10 x 2
bar x 5 x 1
pullups - 6-count negatives
3 x 4sets
dips
BW x 3 x 1
BW x 2 x 1 (Yes! Got way low on these.)
BW x 1.5 x 1 
hammer curls
17.5 DBs x 10 x 3
Later in the day: 25#KB x 80 goblet squats (caught up on both 78 and 79 the day before. Ouch!)
Man, did I hurt the next couple of days! Indulged in a couple beers that night to make up for the torture.
Saturday, 4/21/12
Morning Kbell class:
Apparently, the beers from the night before killed off the brain cells that I use to listen. Couldn’t keep track of the complexes to save my life - but then again, neither could my two comrades that day! LOL Still, good work done.
Then later…25# KB x 81 goblets
Monday, 4/23/12
upper body (at home)
pushups - 3 x max, explosive: 15, 18, 15
inverted rows - 3 x max: 19, 25, 13
KB OHP (25# kbell): 5 x 5 (Could feel that left arm is getting stronger.)
pullups: 3 x 3 negatives
25#KB x 83 goblets squats (Note to self: In the future, do not attempt these after doing the above workout. Your arms will burn trying to hold that bell. That is all.)
[quote]kpsnap wrote:
I find it hard to believe that you can do only one chinup. Or do you mean pronated grip? [/quote]
No, supinated…I really suck at them…though I can probably get more than one if I really try. Maybe that mental block creeping into play? Plus, the pullups I logged last week did not have much in the way of extension - so tonight I focused just on the negative hangs. Sigh…just gotta keep working at it…
She is doing true deadhang pullups like me so that takes a lot of reps away.
She could probaly get 5 3/4 pullups like most gym people do.
[quote]FISCHER613 wrote:
She is doing true deadhang pullups like me so that takes a lot of reps away.
She could probaly get 5 3/4 pullups like most gym people do.[/quote]
True…I got 5/4/4 last week when I wasn’t extending to deadhang…
See ya for KB tonight.
Really nice mix of excersizes in your training plan. Good work on all those goblet squats,I like em.
[quote]thebruce13 wrote:
Really nice mix of excersizes in your training plan. Good work on all those goblet squats,I like em.[/quote]
Guilty as charged regarding mixing things up…but really, it was more about finding programs that work for me as long as I commit to doing the work. As far as the actual training plans go, the credit goes to Fischer for pulling them togther.
Thanks on the goblets. I’ve come to like and hate them at the same time. LOL!
KB class tonight. Increased reps on swings, included goblets throughout the workout.
Got most of my goblets for Challenge, Day 84, done during class and finished up the last few at home: 35#KB x 84 goblet squats - done!
I didn’t realize how tender my right bicep is from yesterday’s work until I picked up the bell and started moving, but I got through it just fine.
I would like to check your form on the inverted rows and the Pullups to see that your not overstressing your right Brachialis.
Good work last night in class, thanks for helping with the new girl.
Rick
[quote]FISCHER613 wrote:
I would like to check your form on the inverted rows and the Pullups to see that your not overstressing your right Brachialis.
Good work last night in class, thanks for helping with the new girl.
Rick[/quote]
Yup, I don’t feel “right” on the rows yet since I’m using the swing chains right now. Seems like I’m constantly adjusting position. Will be better if/when I get that dip stand you mentioned, because I can also use it for rows.
Glad to help with the new girl. I like that she never said, “I can’t do that” (or if she did, I never heard it). She asked about boot camp, too.
Had to miss squat work today due to a scheduling conflict (then my other appt. ended up being cancelled anyway when my car decided it didn’t want to move anymore…darn alternator!). Bad start to the day but was fortunate to have a good friend show up and give me a ride home so I didn’t have to sit and wait for the tow truck.
I still made it to boot camp tonight, and we all got our butts kicked. More scooter “fun”…quite a sight…at one point (in the warmup) one by one, all seven of us ended up pushing the scooters away so we could just lie on our backs, arms outstretched on the gym floor.
Felt great, though, when I completed the plank Frankenstein/pushup ladder combo. Didn’t think I could get those last 8 pushups out but kept saying to myself, “just one more rep…” 'til I got all eight (which by that point came after 36 frankensteins and 28 pushups late in the hour)! Boo-yah!
Took a little break once back at home, then knocked out today’s 85 goblets (25#KB). Going to sleep well tonight.
Hahahahaha I love scooters.
Everybody did good tonight a lot of camaderie was had by all.
[quote]KBgal wrote:
Had to miss squat work today due to a scheduling conflict (then my other appt. ended up being cancelled anyway when my car decided it didn’t want to move anymore…darn alternator!). Bad start to the day but was fortunate to have a good friend show up and give me a ride home so I didn’t have to sit and wait for the tow truck.
I still made it to boot camp tonight, and we all got our butts kicked. More scooter “fun”…quite a sight…at one point (in the warmup) one by one, all seven of us ended up pushing the scooters away so we could just lie on our backs, arms outstretched on the gym floor.
Felt great, though, when I completed the plank Frankenstein/pushup ladder combo. Didn’t think I could get those last 8 pushups out but kept saying to myself, “just one more rep…” 'til I got all eight (which by that point came after 36 frankensteins and 28 pushups late in the hour)! Boo-yah!
Took a little break once back at home, then knocked out today’s 85 goblets (25#KB). Going to sleep well tonight.[/quote]
Glad your day got better! Your kicking butt and taking names girl!
I had to laugh at myself when reading “just one more rep till I got all 8” …I was doing sets of “8” on Push ups yesterday in my circuit! I know I could push out more but would die by round 3 if i did, you go girl!
KB, does anyone else in your fam doing the workouts as well? What does Hubby think of your physical transformation?
[quote]Kairiki wrote:
KB, does anyone else in your fam doing the workouts as well? What does Hubby think of your physical transformation?[/quote]
Hahahahahaha ,this will be good.
Grabs popcorn…
[quote]Up wrote:
[quote]KBgal wrote:
Had to miss squat work today due to a scheduling conflict (then my other appt. ended up being cancelled anyway when my car decided it didn’t want to move anymore…darn alternator!). Bad start to the day but was fortunate to have a good friend show up and give me a ride home so I didn’t have to sit and wait for the tow truck.
I still made it to boot camp tonight, and we all got our butts kicked. More scooter “fun”…quite a sight…at one point (in the warmup) one by one, all seven of us ended up pushing the scooters away so we could just lie on our backs, arms outstretched on the gym floor.
Felt great, though, when I completed the plank Frankenstein/pushup ladder combo. Didn’t think I could get those last 8 pushups out but kept saying to myself, “just one more rep…” 'til I got all eight (which by that point came after 36 frankensteins and 28 pushups late in the hour)! Boo-yah!
Took a little break once back at home, then knocked out today’s 85 goblets (25#KB). Going to sleep well tonight.[/quote]
Glad your day got better! Your kicking butt and taking names girl!
I had to laugh at myself when reading “just one more rep till I got all 8” …I was doing sets of “8” on Push ups yesterday in my circuit! I know I could push out more but would die by round 3 if i did, you go girl!
[/quote]
Wassup, Up?!
Thanks…a few hundred dollars later and we’re back to having two cars. Stinks on the unexpected expense but could have been worse.
I hear ya on those pushups. The “one more rep” chant in my head helped a great deal, 'cause I really wanted to quit on that last set. I sometimes kick into what I call “Apolo” mode in my mind…a reference to Apolo Ohno and his “Zero Regrets” philosophy…do every rep/lap/whatever as if it’s the one for which you will be remembered. It’s not always pretty, but it seems to help.
I should add that Fischer stood right there throwing out things like, “Come on, it’s just a little pain…you got this…dig in…explode…blah, blah” - so I said, dangit…he’s not leaving, and he’s counting! LOL
[quote]Kairiki wrote:
KB, does anyone else in your fam doing the workouts as well? What does Hubby think of your physical transformation?[/quote]
Kairiki,
The family consists of hubby and two girls, ages 5 & 7. Hubby does not do any of these workouts with me. While he admits that he “needs to do something,” he just doesn’t make the time for it. My girls are very active…involved throughout the year in one or more of the following: swim, soccer, gymnastics, and things like riding bikes and inline skating with me - and I’m proud to say that it appears that they want to model my behavior in terms of exercise and nutrition. Honest to God…the 7-yr-old called me over to my chin/pullup bar this past January and said, “Look what I can do…” and cranked out 9 chinups no sweat (I wish)! I’ll catch them attempting pushups or even trying to deadlift one of my KBs (which makes me nervous when they are hurried and are not in a listening mood…don’t need them to get hurt).
As far as what he thinks of my physical transformation…hmmm…how do I put this? He did say that it was “remarkable” once, but that’s about it. I don’t think he gets it, and he doesn’t really ask specifics on my training. If I share details on any particular KB session, boot camp, or lifting, he’ll listen, but it’s not something he will generally ask about. I think he would prefer that I not spend as much time on these things as I do, but I’m stubborn and won’t be stopped. That’s just me. I guess that’s not uncommon really…that one person commits to training and the spouse/significant other doesn’t. Would be nice if he were into it even at a lesser intensity than I am, but eh…just not seeing it happening, so I take care of myself.
The pic I included was taken during our trip to Hawaii last month…on the morning of my cousin’s wedding in Ko’Olina on Oahu.
Training is personal and you have to be selfish about it or it won’t get done. Don’t let anyone tell you any different and don’t worry if nobody else gets it.
[quote]jjackkrash wrote:
Training is personal and you have to be selfish about it or it won’t get done. Don’t let anyone tell you any different and don’t worry if nobody else gets it. [/quote]
Thanks, Jack. Don’t you worry…I could never go back to what I was doing 2.5 years ago to the time right before I started lifting kettlebells - meaning, doing NOTHING to get strong or healthier…and making excuses that I’m too busy with work and family. Being out of breath after walking up two flights of stairs made me wonder how I was going to be able to chase after and play with my kids as they grew, so it woke me up.
Thank goodness, because the journey these past few years has been filled with so many positives directly stemming from the fact that I chose to be active…and heck, it’s a ton of fun!
Happy Friday!
-Jean
4/27/12 - bench day: Increased work sets to 80# today (last week was supposed to be 70 x 4 x 6sets, but we determined that 70 was too light. So, targeted 80 x 3 x 6sets for today.).
bar x 5 x 1
65 x 3 x 1
70 x 3 x 1
75 x 3 x 1
80 x 3 x 6 - Best day yet! Managed to stay tight, slow down the rows to the chest, and control bar path much better than before. 2nd set was sloppy, but others were better, and last set was definitely the best.
rows - flat bench, lying
20#DBs x 10 x 1
22.5#DBs x 10 x 1
25#DBs x 10 x 2
shoulder press (Smith)
bar x 10 x 1
65 x 10 x 1
85 x 8 x 2
chinups/negative pullups
2 x 2 / 3 x 1
1 x 1 / 3 x 1
- Ok…I’m not even going to talk about this. Nope…I know what I need to do. (!!!)
dips
BW x 5.5 x 1 - Sooo close on getting that 6th rep!
BW x 5 x 1
BW x 3 x 1
- Happy with these and the improvement over last week. Broke parallel nicely on first two sets, did more reps this week.
hammer curls
17.5#DBs x 10 x 3
At home:
Up-to-date on goblets and did today’s: 25#KB x 87 goblet squats
Good day today - with the exception of us hearing Fischer’s rib pop!!!