Nice log you’ve got here. I like KB not that easy to learn the proper form though IMO.
I’m quit interested in how did you start running at 300 lbs without getting injured.
If you could share. Thanks.
[quote]JuicyLucy wrote:
Nice log you’ve got here. I like KB not that easy to learn the proper form though IMO.
I’m quit interested in how did you start running at 300 lbs without getting injured.
If you could share. Thanks.[/quote]
Yes Kettlebells are a great tool for conditioning and fat loss. To me Kettlebells were fairly easy to learn. My back would be a little achey starting out but through YouTube videos, books by Pavel and sticking the course with the kettlebell it became a very natural and fun way to get some great cardio in as well as learn new skills.
Now my running story…
Right after I got married in June 2010 I gained a lot of weight! Probably somewhere in the area of 35-40 pounds. I saw some pictures that were taken Christmas 2010 and became disgusted at the way I let myself go. I used to be athletic in high school (2004 grad) playing basketball until 11th grade (made the team when I was in 8th grade) when I just lost interest and focused more on my musical abilities (guitar player) that I don’t discuss in this forum and so the weight gain began. Finally in January 2011 like all of the New Year Resolution folks I said no more and dusted off the sweats and set out for my first jog since High School. I ran maybe a 100 yards and nearly passed out and walked for 20 minutes after that. I kept trudging along everyday until going a little bit further than the day before and then walking the rest of the time. Several weeks past and I finally was able to run a mile without stopping. Once 1 mile became easier I started the process over with 2 miles. After the 2 mile mark it seemed easier and easier for me to go further until I could run up to 10 miles without stopping. At that time I was eating small healthy meals and in June of that same year I had dropped down to 220 lbs. I bought a pair of 25lb Dumbbells to go along with my running mid summer and would do circuits of push-ups, squats, presses, curls and some planks 2 days a week to go along with my running 3-4 days a week. Fast forward to September and I had reached “One-der Land” of 199. I kept running for several more months and doing dumbbells and reached 190 lbs in late 2011. I maintained this weight all the way until November of 2012 and took a long hard look at myself and realized I was “Skinny Fat.” I joined the gym I’m currently at. After consistently lifting for a little over 2 years along with Kettlebell work I now weigh (to this day) 225lbs with a smaller waist now than I had at 190. Do I have a six pack of abs? Certainly not but I feel better now than I did then. I don’t run as much anymore. I will sneak a mile or two here and there but my cardio work now consist of kettlbells or sprints at the track when the weather permits. I think the reason I stayed injury free was because I took slow, small steps in running and did not bite off more than I could chew. Did I wish I could run a mile non stop my first trip? Definitely! But I was realistic and knew this was going to be a process and if I stuck with it I would see results. I know this is long but when it comes to weightloss we are all 3 good habits away from losing weight and becoming a better version of ourselves. My 3 good habits were drinking more water (not sweet tea!), eating healthier (not fried chicken and tater tots every meal) and exercising (not sitting on the couch all day). If you have anymore questions about anything I would be more than happy to help you out anyway I could. Thanks for checking out my log!
This was in early June of 2014. I weighed about 215-220. My wife also whipped herself into shape as well with a 55lb weightloss!
Thank you very much. What a story. You’re looking great, both of you.
[quote]JuicyLucy wrote:
Thank you very much. What a story. You’re looking great, both of you. [/quote]
Thank you and I’m sure my wife will appreciate the compliment as well!
Wow, thanks for sharing the full transformation story. Very impressive! We have some parallels, too, in the sense that we were both big guys, lost some weight mostly via running, did get into “better shape” that way but also ended up sorta skinny-fat, and now have revisited more strength-based work combined with some high-intensity cardio for our fitness kicks. I am a huge fan of my current regimen of mostly KB’s and yoga classes, and think your work looks great as well. Keep on keepin’ on!
[quote]ActivitiesGuy wrote:
Wow, thanks for sharing the full transformation story. Very impressive! We have some parallels, too, in the sense that we were both big guys, lost some weight mostly via running, did get into “better shape” that way but also ended up sorta skinny-fat, and now have revisited more strength-based work combined with some high-intensity cardio for our fitness kicks. I am a huge fan of my current regimen of mostly KB’s and yoga classes, and think your work looks great as well. Keep on keepin’ on![/quote]
Thanks bud!! A part of me wishes I would’ve discovered the kettlebell much earlier but for me at that time it would have been too intimidating. My dumbbells at that time were intimidating. I laugh when I think about my old 25lb Dumbbells because I felt like I was a beast being able to do sets of 15 overhead presses in my circuit with that weight! Folks around here would ask me about nutrition and I can’t give them a great answer other than don’t eat as much and make healthier choices (Earth shattering info right there!)
[quote]jblues85 wrote:
My dumbbells at that time were intimidating. I laugh when I think about my old 25lb Dumbbells because I felt like I was a beast being able to do sets of 15 overhead presses in my circuit with that weight! [/quote]
You know, it’s funny, but a story like that makes me feel extremely fortunate that my father introduced me to powerlifting as a teen. Not because I plan to compete in PL ever again, but I think that really helped me understand what was a really “heavy” weight. I have seen, anecdotally, that many non-strength-training people have a feeling like you used to have, thinking that even a very modest weight is, like, REALLY heavy…for example:
-
a work colleague of mine who is a very accomplished Master’s distance runner wants to start doing some kettlebell work, as he believes the increased power output will help in his mid-distance races (the mile, for example) and stave of muscle loss as he ages. He bought a 25-pound kettlebell, fearing that any more would be far too heavy. I hope that he starts swinging that thing a bit and realizes that he can move on up!
-
My future in-laws (GF’s sister and her husband) have been into these workout DVD’s of late, and when we stayed with them for Xmas, we worked out in their basement using the KB’s that we had brought, but I saw their dumbbells. They have 3’s, 5’s, 10’s, and 15’s…and that’s it! At my suggestion, we actually bought them 8’s and 20’s as a gift for letting us stay there all week, which seems to excite them (apparently the DVD’s are the first thing that he has really taken to for working out together). Hopefully they’ll put those to good use!
-
In general, how over-protective females (no offense, ladies) will warn me “Careful, it’s heavy” when they ask me to move a box or something. I’m talking grandmothers, aunts, etc (my mom actually knows better, lol) that warn me when lifting a box that weighs literally no more than 10 pounds.
-
My GF, at first, seemed pretty intimidated by even the 20-pound KB (and completely baffled that I might need something heavier than a 45). She has come around very quickly, though, now seeing that she can swing the 35 for decent reps (and even the 45), and she understands that the 45 is a good solid starting point for me but that I need more weight for certain things.
It’s been kind of neat to see her “get it” and grow into the heavier lifting…now she scoffs at the unfortunate side effect of KBs becoming a trendy fitness thing, how every fitness “guru” has put out a DVD for kettlebells that suggests women get something from 8 to 15 pounds, and men from 15 to 25 pounds. Cool to see her get into the idea that strong = sexy and that there’s nothing wrong with lifting heavy stuff!
[quote]ActivitiesGuy wrote:
[quote]jblues85 wrote:
My dumbbells at that time were intimidating. I laugh when I think about my old 25lb Dumbbells because I felt like I was a beast being able to do sets of 15 overhead presses in my circuit with that weight! [/quote]
You know, it’s funny, but a story like that makes me feel extremely fortunate that my father introduced me to powerlifting as a teen. Not because I plan to compete in PL ever again, but I think that really helped me understand what was a really “heavy” weight. I have seen, anecdotally, that many non-strength-training people have a feeling like you used to have, thinking that even a very modest weight is, like, REALLY heavy…for example:
-
a work colleague of mine who is a very accomplished Master’s distance runner wants to start doing some kettlebell work, as he believes the increased power output will help in his mid-distance races (the mile, for example) and stave of muscle loss as he ages. He bought a 25-pound kettlebell, fearing that any more would be far too heavy. I hope that he starts swinging that thing a bit and realizes that he can move on up!
-
My future in-laws (GF’s sister and her husband) have been into these workout DVD’s of late, and when we stayed with them for Xmas, we worked out in their basement using the KB’s that we had brought, but I saw their dumbbells. They have 3’s, 5’s, 10’s, and 15’s…and that’s it! At my suggestion, we actually bought them 8’s and 20’s as a gift for letting us stay there all week, which seems to excite them (apparently the DVD’s are the first thing that he has really taken to for working out together). Hopefully they’ll put those to good use!
-
In general, how over-protective females (no offense, ladies) will warn me “Careful, it’s heavy” when they ask me to move a box or something. I’m talking grandmothers, aunts, etc (my mom actually knows better, lol) that warn me when lifting a box that weighs literally no more than 10 pounds.
-
My GF, at first, seemed pretty intimidated by even the 20-pound KB (and completely baffled that I might need something heavier than a 45). She has come around very quickly, though, now seeing that she can swing the 35 for decent reps (and even the 45), and she understands that the 45 is a good solid starting point for me but that I need more weight for certain things.
It’s been kind of neat to see her “get it” and grow into the heavier lifting…now she scoffs at the unfortunate side effect of KBs becoming a trendy fitness thing, how every fitness “guru” has put out a DVD for kettlebells that suggests women get something from 8 to 15 pounds, and men from 15 to 25 pounds. Cool to see her get into the idea that strong = sexy and that there’s nothing wrong with lifting heavy stuff![/quote]
I know what you mean on all points made. I never got into barbell lifting until November of 2012 (minus the high school b-ball workouts which we weren’t allowed to go over 135lbs on anything) but I was always naturally real world strong (if that makes sense) as far as moving furniture, heavy logs or machinery and my brother is the same way. We would have contest to see who could pick this object up and move or throw it the furthest but I was surprised how “weightlifting” weak I was when I started lifting dumbbells and eventually barbells. I’m glad I discovered the ol barbell and proper technique because I’m pretty sure the way I was moving and throwing crap with my brother I was going to destroy my back and be completely useless before 30 years old. On the points about KB’s I can’t help but laugh when I see the 5-10 pound KB’s at stores. My 2 year old son will run over and pick one up and walk around with it like the beast he is and they expect fully grown adults to get the “Hollywood Toned” look with a weight my 2 year old is throwing around like Hot Wheels!
1/14/15
5/3/1
Front Squat Day (65%, 75%, 85%)
Front Squats: 155x5, 175x5, 200x8
High Bar Squats: 135 - 5x10
KB Snatch (L/R) / Leg Raises: 55/BW - 5x10
Front Squats were feeling really good. I started pausing reps 6,7,8 for 2 secs on front squats to check posture and making sure I was keeping everything in check. I am done with low bar squatting for a while so I will not type “high bar” on my squats anymore. My hips feel a lot better since switching squatting styles. I was getting REALLY freaking tired on KB Snatches today. My mind was telling to quit after 3 rounds but knew I could push to 5 and not be a baby about it. I was very pleased overall today.
1/15/15
5/3/1
Overhead Press Day (65%, 75%, 85%)
Overhead Press: 115x5, 135x5, 150x7
Hang Power Snatch: 95x5, 115x5, 125x5
Chins / Lateral Raise x 10: 8/25, 7/30, 6/30
Chins / Rear Delt Raise x 10: 5/15, 5/15, 5/15
Chins x 3,3 to finish
Decided to push a bit on my presses and wound up with 7. I was really wanting to push for 8 but wasn’t 100% confident it was going to happen! Doing Power Snatches the day after doing KB Snatches is pretty tough. I feel like I have zero momentum doing these. Yeah I should do them first but I’d rather push my pressing numbers right now and make sure I give that a decent effort. My hands were getting very slippery doing chins and would slide off of the bar. Luckily it’s not a long drop because of my height. I was happy totaling 42 chin ups today. In the back of my mind I wanted to push it to 50 but it would have been down to sets of 2 and then singles from there. Pretty sure I will hang the pull up bar at home through the weekend to get more volume on my pull ups and my son and I can get some work in 
1/16/19
5/3/1
Deadlift Day (65%, 75%, 85%)
Hang Power Clean: 135x5, 155x5, 175x5
Deadlift: 285x5, 325x5, 375x5
RDL: 135x10, 165x10, 195x10, 225x10, 245x10
2 Arm KB Swings / Plank: 80 / BW - 5x10 / 30 secs
2 Arm Swings: 20, 15, 15
Overall a pretty good day on Friday. Hands were feeling very achey and grip was an issue on everything so I had to bust out the straps for my last set of deadlifts and all sets of RDL’s. I lugged my 80lb kettlebell to the gym today and swings were feeling great. After a few sets I started projecting the bell over my head into the American Swing position. After my last set of planks I just grabbed the bell and wanted to get 50 more so I could total 100 swings for the day. I wanted to get 50 straight but my forearms were screaming after the first set of 20 and then the last set of 15 I was just hanging on for dear life!!
1/19/15
5/3/1
Bench Press Day (75%, 85%, 95%)
Bench Press: 195x5, 225x3, 245x5 (PR)
Inc DB Press / TBar Row: 60/135, 65/150, 70/175, 75/180, 60/185
BB Curls: 50x10, 70x10, 90x10
Rope Pushdowns: 40 - 3x10
Had a nice Bench Press PR today. I want to say last time I tackled 245 I got 3 reps, today’s goals was 4 reps but was VERY happy to squeeze 5 reps out of that weight. Everything else today felt pretty good. Was tempted to tackle the 80lb Dumbbell but I was wanting to get good quality reps and the last 2 reps with the 75’s were pretty slow. I consider today a pretty successful day!
1/20/15
5/3/1
Front Squat Day (75%, 85%, 95%)
Front Squat: 175x5, 205x3, 225x7
Squat: 135 - 5x10
KB Snatch / Plank: 50/BW - 3x10 /30 secs
KB Snatch / Side Plank: 50/BW - 2 x 10 30 secs (each side)
I want to say the 7 reps for 225 on front squats is a PR just because when I did them all the time a while back (~2 years ago) I was squatting to a box. Guess I will call this a “NOT TO BOX FRONT SQUAT PR!!” Did not feel like lugging my 55lb KB to the gym for snatches to I just used the 50 they had available. Used planks as kind of an active rest period between snatches. Of course getting up and down off of the floor was more of chore than the exercises themselves! Good day overall again!
1/21/15
5/3/1
Overhead Press Day (75%, 85%, 95%)
Overhead Press: 135x5, 150x3, 165x5
Double KB Clean & Press / Chins: 40 / BW - 5x10 / 5
Lateral Raises / Bent Over Raises: 20/15x10, 25/15x10, 20/15x10
Just barely missed a 6th rep on my final set of Presses. Could not quite lock it out at the top. Decided to scrap the Power Snatches and replace them with Double C&P’s. I loved this move. The gym only has 2-40 KB’s and 1-50 and the rest are tiny bells. I liked the conditioning aspect along with feeling my shoulders burn a bit even with this weight. Super-setting these with chins felt pretty good. I believe this will persuade me to buy a second 55-KB so I can start doing some doubles work. Double Snatches seems like a pretty cool move to master as well!!
Just bought a second 55lb KB at Dicks yesterday thanks to a ton of gift cards from Christmas. Right now I am thinking of still doing single arm snatches (eventually doubles) on squat day, double clean & presses on overhead press day, and either double swings or 2 arm swings on deadlift days.
Also finished up Dan John’s book “Never Leg Go” last week. It was a really good book. Some of the workouts he mentions are very interesting but his philosophy on goal setting and overall mind set is what intrigues me most about the book. That was a great book for my mental state in the ol’ iron game!
Keep hitting it, enjoying reading your log.
[quote]Slomo wrote:
Keep hitting it, enjoying reading your log. [/quote]
Thanks Slomo! Just trying to keep fighting the war against gravity!
[quote]jblues85 wrote:
Also finished up Dan John’s book “Never Leg Go” last week. It was a really good book. Some of the workouts he mentions are very interesting but his philosophy on goal setting and overall mind set is what intrigues me most about the book. That was a great book for my mental state in the ol’ iron game![/quote]
That’s what I felt about Never Let Go, as well. Not really much in the way of “content” for training, but there are hundreds of books out there for that. It was more of a philosophical read.