Kettlebill's Log

Training Logs
1

Here is my routine for the next one week. This is the end of a 4 week routine.

Warm up with Clubbells:
Swipes 2x20lb clubbells 2 sets 10 reps
Mills 1x15lb clubbells 2 sets 10 reps each arm

Monday:
Double Clean & Mil Press 2x70lb kettlebells 3 reps
One Arm Bent Over Row 88lb kettlebell 8 reps each arm
Suitcase Squat 2x88lb kettlebells 14 reps
One Arm Swing 70lb kettlebell 13 reps each arm

Wednesday:
Double Clean & Push Press 2x70lb kb?s 4 reps
Weighted Pullup 40lbs 5 reps
Barbell deadlift 205lbs 5reps
Two Arm kb Swing 1x88lb kb 16 reps per arm

Friday:
Barbell Incline Press 160lbs 5 reps
Barbell Bent Over Row 160lbs 5 reps
Double Front Squat 2x53lb kb?s 8 reps
Double Swing 2x53lb kb?s 8 reps

Finisher after each day with Clubbells:
Shield Cast 1x15lb clubbell 2 sets 10 reps each arm
Circles 1x15lb clubbell 2 sets 10 reps each arm

I do 3 rounds per workout with 60 seconds between each drill and 90 seconds between each round.

Diet:
Breakfast:
40g whey protein shake with 1tbs maca, 1tbs flaxseed oil
1 piece of fruit (pear, mango or papaya
½ sprouted wheat English muffin
1 tbs almond butter
Green tea

Lunch:
40g whey protein in blender with 1 pear, ½ cup strawberries, 1tbs maca, 2 tbs flaxseed oil or olive oil. Pinck of stevia.
Green or white tea.

Dinner:
40g protein from either bison, salmon or orange roughy
1+ cup broccoli and or string beans or other greens
1 avacado with realsalt, red onion, 1tbs olive oil
1 small red potato
Dark chocolate- few small pieces.
Green or white tea.

Snacks between meals: Handful of cashews and almonds
plus dried fruit if I am hungry

After workout meal (30 minutes after).
25g rice protein shake, 1tbs maca
1tbs flaxseed or olive oil or handful of cashews and almonds
Piece of fruit or dried fruit

Goals: Get stronger and more fit, conditioned. Lose a little BF and gain some mass. I am not bodybuilding. I am 44 and just want to be in great shape.

2

Routine for week of 4-20-09.

Warm up with Clubbells:
Swipes 2x20lb clubbells 2 sets 10 reps
Mills 1x15lb clubbells 2 sets 10 reps each arm

Monday:
Double Clean & Mil Press 2x70lb kbs 4 reps
One Arm Bent Over Row 88lb kb 9 reps each arm
Suitcase Squat 2x88lb kbs 16 reps
One Arm Swing 70lb kb 15 reps each arm

Wednesday:
Double Clean & Push Press 2x70lb kbs 5 reps
Weighted Pullup 40lbs 5 reps
Barbell deadlift 210lbs 5 reps
Two Arm kb Swing 1x88lb kb 17 reps

Friday:
Barbell Incline Press 165lbs 5 reps
Barbell Bent Over Row 165lbs 5 reps
Double Front Squat 2x53lb kbs 9 reps
Double Swing 2x53lb kbs 9 reps

Finisher after each day with Clubbells:
Shield Cast 1x15lb clubbell 2 sets 10 reps each arm
Circles 1x15lb clubbell 2 sets 10 reps each arm

I do 3 rounds per workout with 60 seconds between each drill and 90 seconds between each round.

Diet about the same.

3

Alrighty, week 4 of a 4 week phase complete. I read the carb cycling article and decided to give it a try and it seems to agree with me. I notice more kick on training days and possibly a little less fat or less water. Anyway I feel a bit leaner and flatter. I am going to keep trying it during the next 4 week phase.

4

My next month will look like this. I will still continue carb cycling.

Warm up with Clubbells:
Swipes 2x20lb clubbells 2 sets 10 reps
Mills 1x15lb clubbells 2 sets 10 reps each arm

Monday:
4 rounds
A1: Double Mil Press 2x70lb kbs 3 reps
A2: Double kb Bent Over Row 70lbs & 88lb kbs 5 reps (two different weights each arm)
3 rounds
B1: Double Front Squat 2x70lb kbs 5 reps
B2: Double kb Swing 2x70lb kbs 5 reps

Wednesday:
3 rounds
A1: Barbell Incline Press 170lbs 5 reps
A2: Weighted Pullup 45lbs 5 reps
4 sets
Barbell deadlift 220lbs 3 reps
2 sets
One Arm kb Swing 1x70lb kb 10 reps

Friday:
3 rounds
A1: Alternating kb Mil Press 2x53lb kbs 5 reps
A2: Renegade Rows 88lbs 5 reps
3 rounds
Double Front Squat 2x53lb kbs 10 reps
Double kb Swing 2x53lb kbs 10 reps

Finisher after each day with Clubbells:
Shield Cast 1x15lb clubbell 2 sets 10 reps each arm
Circles 1x15lb clubbell 2 sets 10 reps each arm

5

Up this week-

Warm up with 10 min Prasara yoga
Warm up with Clubbells:
Swipes 2x20lb clubbells 2 sets 10 reps
Mills 1x15lb clubbells 2 sets 10 reps each arm

Monday:
4 rounds
A1: Double Mil Press 2x70lb kbs 3 reps
A2: Double kb Bent Over Row 70lbs & 88lb kbs 6 (two different weights each arm)
3 rounds
B1: Double Front Squat 2x70lb kbs 6 reps
B2: Double kb Swing 2x70lb kbs 6 reps

Wednesday:
A1: Barbell Incline Press 175lbs 5 reps
A2: Weighted Pullup 45lbs 6 reps
4 sets
Barbell deadlift 225lbs 3 reps
2 sets
One Arm kb Swing 1x70lb kb 11 reps

Friday:
3 rounds
A1: Alternating kb Mil Press 2x53lb kbs 8 reps
A2: Renegade Rows 88lbs 6 reps
3 rounds
Double Front Squat 2x53lb kbs 11 reps
Double kb Swing 2x53lb kbs 11 reps

Finisher after each day with Clubbells:
In/Out Pendulum 1x15lb clubbell 2 sets 10 reps each arm
Shield Cast 1x15lb clubbell 2 sets 10 reps each arm

I do 3 rounds per workout with 60 seconds between each drill and 90 seconds between each round.

Having some trouble with 70lb kb Mil Presses. grrr…

6

This week-

Warm up with Clubbells:
Swipes 2x20lb clubbells 2 sets 10 reps
Mills 1x15lb clubbells 2 sets 10 reps each arm

Monday:
4 rounds
A1: Double Mil Press 2x70lb kbs 3 reps
A2: Double kb Bent Over Row 70lbs & 88lb kbs 7 (two different weights each arm)
3 rounds
B1: Double Front Squat 2x70lb kbs 7 reps
B2: Double kb Swing 2x70lb kbs 7 reps

Wednesday:
A1: Barbell Incline Press 180lbs 5 reps
A2: Weighted Pullup 50lbs 5 reps
4 sets
Barbell deadlift 230lbs 3 reps
2 sets
One Arm kb Swing 1x70lb kb 12 reps

Friday:
3 rounds
A1: Alternating kb Mil Press 2x53lb kbs 8 reps
A2: Renegade Rows 88lbs 7 reps
3 rounds
Double Front Squat 2x70lb kbs 5 reps
Double kb Swing 2x70lb kbs 5 reps

Finisher after each day with Clubbells:
In/Out Pendulum 1x15lb clubbell 2 sets 10 reps each arm
Shield Cast 1x15lb clubbell 2 sets 10 reps each arm

I do 3 rounds per workout with 60 seconds between each drill and 90 seconds between each round.

7

This week will be a lesser intensity week. Gotta throw them in every now and then.

Warm up with Clubbells:
Swipes 2x20lb clubbells 2 sets 10 reps
Mills 1x15lb clubbells 2 sets 10 reps each arm

Monday:
4 rounds
A1: Double Mil Push Press 2x70lb kbs 3 reps
A2: Double kb Bent Over Row 70lbs & 88lb kbs 5 (two different weights each arm)
3 rounds
B1: Double Front Squat 2x70lb kbs 5 reps
B2: Double kb Swing 2x70lb kbs 5 reps

Wednesday:
A1: Barbell Incline Press 180lbs 3 reps
A2: Weighted Pullup 45lbs 3 reps
4 sets
Barbell deadlift 220lbs 3 reps
2 sets
One Arm kb Swing 1x70lb kb 9 reps

Friday:
3 rounds
A1: Alternating kb Mil Press 2x53lb kbs 5 reps
A2: Renegade Rows 88lbs 5 reps
3 rounds
Double Front Squat 2x70lb kbs3 reps
Double kb Swing 2x70lb kbs 3 reps

Finisher after each day with Clubbells:
In/Out Pendulum 1x15lb clubbell 2 sets 10 reps each arm
Shield Cast 1x15lb clubbell 2 sets 10 reps each arm

I do 3 rounds per workout with 60 seconds between each drill and 90 seconds between each round.

8

Shifting gears here to burn off some fat and get lean. Shifted ratios between carbs and fats with emphasis on fats and less carbs. Carbs sources will be from veggies and low glycemic fruit.

Warm up with Prasara yoga then 2 sets of two-hand KB Swings 88lbs/12 reps.
Monday:
One Arm Clean & Mil Press 70lbs/6 reps
Hindu Pushup 15 reps
One Arm Bent Over Rows 2x53lbs/6 reps
Sitting V Situp 12 reps
One arm KB Front Squat 70lbs/6 reps
Alternating Lunge Jumps 12 reps
Hand to Hand KB Swing 70lbs/12 reps
3 rounds with one minute breaks between drills.

Tuesday:
Hindu Squats 25 reps
Clubbell Swipes 2x15lbs/15 reps
10 rounds-superset drills with one minute breaks between each superset.

Thursday:
One Arm KB Floor Press 70lbs/8 reps
Weighted Pullup 30lbs/6 reps
Double Clean & Press 2x53lbs/8 reps
Suitcase Squats 2x88lbs/12 reps
Double Swings 70lbs/6 reps
Plank Hold 30 seconds
Double Clubbell Swipe 2x20lbs/10 reps
3 rounds with one minute breaks between drills.

Friday:
Squat Thrust 25
Hand to Hand KB Swings 53lbs/15
8 rounds-superset drills with one minute breaks.

Finish with joint mobility drills.

9

Week of 6-1-09 to 6-5-09

Warm up with joint mobility drills, Prasara yoga then 2 sets of two-hand KB Swings 88lbs/12 reps
Monday:
One Arm Clean & Mil Press 70lbs/7 reps
Hindu Pushup 15 reps
One Arm Bent Over Rows 2x53lbs/6 reps
Sitting V Situp 13 reps
One arm KB Front Squat 70lbs/6 reps
Hand to Hand KB Swing 70lbs/12 reps
3 rounds with one minute breaks between drills

Tuesday:
Hindu Squats 25 reps
Clubbell Swipes 2x15lbs/15 reps
10 rounds-superset drills with one minute breaks between each superset

Thursday:
One Arm KB Floor Press 70lbs/8 reps
Weighted Pullup 30lbs/6 reps
Double Clean & Press 2x53lbs/8 reps
Suitcase Squats 2x88lbs/13 reps
Double Swings 70lbs/6 reps
Plank Hold 30 seconds
Double Clubbell Swipe 2x20lbs/10 reps
3 rounds with one minute breaks between drills

Friday:
Alternating Jump Lunges 24
Hand to Hand KB Swings 53lbs/15
8 rounds-superset drills with one minute breaks

Weigh in at the end of next week.

10

Week of 6-8-09 to 6-12-09

Warm up with Prasara yoga then 2 sets of two-hand KB Swings 88lbs/12 reps
Monday:
One Arm Clean & Mil Press 70lbs/7 reps
Hindu Pushup 16 reps
One Arm Bent Over Rows 2x53lbs/7 reps
Sitting V Situp 15 reps
One arm KB Front Squat 70lbs/7 reps
Hand to Hand KB Swing 70lbs/13 reps
3 rounds with one minute breaks between drills

Tuesday:
Hindu Squats 25 reps
Clubbell Swipes 2x15lbs/15 reps
10 rounds-superset drills with one minute breaks between each superset

Thursday:
One Arm KB Floor Press 70lbs/8 reps
Weighted Pullup 30lbs/6 reps
Double Clean & Press 2x53lbs/8 reps
Suitcase Squats 2x88lbs/15 reps
Double Swings 70lbs/7 reps
Plank Hold 30 seconds
Double Clubbell Swipe 2x20lbs/11 reps
3 rounds with one minute breaks between drills

Friday:
Alternating Jump Lunges 30
Hand to Hand KB Swings 53lbs/16
8 rounds-superset drills with one minute breaks
Weigh in at the end of this week.

11

Weigh in today. 3 weeks ago I weighed in at 160lbs. Today I was at 153.2 lbs. Fat coming off.

12

Week of 6-15-09 to 6-19-09

Warm up with Prasara yoga then 2 sets of two-hand KB Swings 88lbs/12 reps. Plus joint mobility drills before and after each workout.

Monday:
One Arm Clean & Mil Press 70lbs/8 reps
Hindu Pushup 17 reps
One Arm Bent Over Rows 2x53lbs/8 reps
Sitting V Situp 16 reps
One arm KB Front Squat 70lbs/8 reps
Hand to Hand KB Swing 70lbs/14 reps
3 rounds with one minute breaks between drills

Tuesday:
Hindu Squats 26 reps
Clubbell Swipes 2x15lbs/16 reps
10 rounds-superset drills with one minute breaks between each superset

Thursday:
One Arm KB Floor Press 70lbs/9 reps
Weighted Pullup 30lbs/7 reps
Double Clean & Press 2x53lbs/8 reps
Suitcase Squats 2x88lbs/16 reps
Double Swings 70lbs/9 reps
Plank Hold 40 seconds
Double Clubbell Swipe 2x20lbs/13 reps
3 rounds with one minute breaks between drills

Friday:
Alternating Jump Lunges 30
Hand to Hand KB Swings 53lbs/16
8 rounds-superset drills with one minute breaks

13

Week of 6-22-09 to 6-26-09

Warm up with Prasara yoga then 2 sets of two-hand KB Swings 88lbs/12 reps. Also joint mobility drills before and after each session.

Monday:
Double Clean & Push Press 2x53lbs/10 reps
One Arm KB Floor Press 70lbs/8 reps
Double KB Bent Over Rows 2x70lbs/10 reps
Slow Situps (4 sec) 10 reps
Double KB Front Squat 72x53lbs/10 reps
Hand to Hand KB Swing 70lbs/15 reps
4 rounds with 45 sec breaks between drills

Tuesday:
One Arm KB Front Squats 2x53lbs/10 reps (left & right)
Clubbell Swipes 2x15lbs/16 reps
10 rounds-superset drills with one minute breaks between each superset

Thursday:
One Arm Clean & Push Press 70lbs/7 reps
Weighted Pullup 40lbs/5 reps
KB Windmill 53lbs/5 reps
Double KB Mil Press 2x53lbs/6 reps
Suitcase Squats 2x88lbs/16 reps
Double Swings 70lbs/10 reps
Double Clubbell Swipe 2x20lbs/15 reps
4 rounds with 45 sec breaks between drills

Friday:
Alternating Jump Lunges 24
Hand to Hand KB Swings 70lbs/10
8 rounds-superset drills with one minute breaks

14

Week of 6-29-09 to 7-3-09. Backing down the volume a bit.

Warm up with Prasara yoga then 2 sets of two-hand KB Swings 88lbs/12 reps
Monday:
Double Clean & Push Press 2x53lbs/5 reps
One Arm KB Floor Press 70lbs/7 reps
Double KB Bent Over Rows 2x70lbs/8 reps
Slow Situps (4 sec) 8 reps
Double KB Front Squat 72x53lbs/8 reps
Hand to Hand KB Swing 70lbs/15 reps
4 rounds with 45 sec breaks between drills

Tuesday:
One Arm KB Front Squats 2x53lbs/8 reps (left & right)
Clubbell Swipes 2x15lbs/20 reps
10 rounds-superset drills with one minute breaks between each superset

Thursday:
One Arm Clean & Push Press 70lbs/5 reps
Weighted Pullup 40lbs/5 reps
Double KB Mil Press 2x53lbs/6 reps
Suitcase Squats 2x88lbs/16 reps
Double Swings 70lbs/9 reps
Double Clubbell Swipe 2x20lbs/15 reps
4 rounds with 45 sec breaks between drills

Friday:
Alternating Jump Lunges 24
Hand to Hand KB Swings 70lbs/10
8 rounds-superset drills with one minute breaks

15

Week of 7-6-09 to 7-10-09. Ramping up a little bit.

Warm up with Prasara yoga then 2 sets of two-hand KB Swings 88lbs/12 reps
Monday:
Double Clean & Push Press 2x53lbs/6 reps
One Arm KB Floor Press 70lbs/8 reps
Double KB Bent Over Rows 2x70lbs/9 reps
Slow Situps (4 sec) 9 reps
Double KB Front Squat 72x53lbs/9 reps
Hand to Hand KB Swing 70lbs/18 reps
4 rounds with 45 sec breaks between drills

Tuesday:
One Arm KB Front Squats 2x53lbs/9 reps (left & right)
Clubbell Swipes 2x15lbs/20 reps
10 rounds-superset drills with one minute breaks between each superset

Thursday:
One Arm Clean & Push Press 70lbs/6 reps
Weighted Pullup 45lbs/5 reps
Double KB Mil Press 2x53lbs/6 reps
Suitcase Squats 2x88lbs/18 reps
Double Swings 70lbs/10 reps
Double Clubbell Swipe 2x20lbs/13 reps
4 rounds with 45 sec breaks between drills

Friday:
Alternating Jump Lunges 30
Hand to Hand KB Swings 70lbs/12
8 rounds-superset drills with one minute breaks

16

I got my first set of kettlebells back at Christmas, and I have to say looking at your program that is a lot of hard work. Best of luck with it, I find them to be one of the best training tools in my arsenal.

On a side note, nice Slingblade photo haha.

17

[quote]thefranchise_86 wrote:
I got my first set of kettlebells back at Christmas, and I have to say looking at your program that is a lot of hard work. Best of luck with it, I find them to be one of the best training tools in my arsenal.

On a side note, nice Slingblade photo haha.[/quote]

I’ve been training with the kettlebells for about 5 years now. I work in some barbells during the winter months. I also love the clubbells. What is your program like??

18

At the moment, I lift full body Monday, Wednesday, and Friday for hypertrophy with barbells, dumbbells, and do some kettles for finishers. Finishers normally consist of me swinging for 5, alternating snatches 5 on each, and alternating cleans 5 on each, repeating until I cannot get 5 on one of the exercises. My goal is to preserve what mass I have or gain a little bit because of the summer months. Eating 3600 a day and that being maintenance becomes a bit of a chore amidst school and everything else, but that’s hopefully over soon.

My kettle workouts I do on Tuesday and Saturday. Tuesday is largely for power, I plan for low rep sets of 5 for snatches with the 70 or doubles with 53’s, pressing movements, and double swings for lower reps. I plan on ordering my second 70 sometime in the near future, but luckily between me and another trainer we have doubles of pretty much everything else below that. I purchased the 70 a couple months ago, could snatch it twice, now I can rep 8-10 consistently on each side without a break, but I still want to beef it up a bit.

Saturday I focus on conditioning. The routines vary, but it normally consists of get-ups, double renegades, clean and jerks, swing variations, and windmills coupled with intervals on the Urg. Faster paced, 5 exercises, 20 seconds rest between each, 30 seconds between the rounds with 4 rounds total.

My cardio is at an all time high without touching a treadmill, not to mention I get stronger without varying my weight which is a plus.

19

Week of 7-13-09 to 7-17-09. Backing off this week. Gearing up for next phase.

Weighing in at 148.8lbs.

Warm up with Prasara yoga then 2 sets of two-hand KB Swings 88lbs/12 reps
Monday:
Double Clean & Push Press 2x53lbs/6 reps
One Arm KB Floor Press 70lbs/8 reps
Double KB Bent Over Rows 2x70lbs/9 reps
Slow Situps (4 sec) 9 reps
Double KB Front Squat 72x53lbs/9 reps
Hand to Hand KB Swing 70lbs/18 reps
4 rounds with 45 sec breaks between drills

Thursday:
One Arm Clean & Push Press 70lbs/6 reps
Weighted Pullup 45lbs/5 reps
Double KB Mil Press 2x53lbs/6 reps
Suitcase Squats 2x88lbs/18 reps
Double Swings 70lbs/10 reps
Double Clubbell Swipe 2x20lbs/13 reps
4 rounds with 45 sec breaks between drills