[quote]j_willy3 wrote:
[quote]username42 wrote:
Nothing new to say today, just got in the gym and got after it.[/quote]
There aint one damn thing wrong with that! Good training![/quote]
x2, good work.
8JUNE10
New Kettlebell routine
20 Cleans 10 per arm
10 Russian Twists (Staring with bell in front, going right to left then back to front=1rep,alternate starting sides on each rep)
25 Two arm Swings
20stage 1 Turkish Get Up
16 Figure 8’s not sure how to count those yet, and I will go to hold as I get better at them
2 rounds of 8 min each with 4 min rest.
A little different this time, not as outright cardio intesive as the last. But the Russian Twists with a 45lb bell arent easy, neither are the TKUs’. But the more I do it the better I will get.
9JUNE10
Bench 195x3 225x3 250x3
BBBx145
Machine Flyes 3x150x8 110x15
FreeMotion Reverse Grip Single Arm Triceps Pulldown 45x10 3x60x8
Adjusted numbers on the 2nd and 3rd sets of bench, I was just too lazy to count plates.
UN- how long have you been working with the bells? Pros? Cons? Nice BP work by the way.
You been really changing it up- twists,get ups,etc. And mixing it in with 5/3/1. I like it. I may try the get ups tonight with light weight. Thanks for the idea.
And I second OGs question. What do you like/hate with these differet exercises?
OG,Eco, I used the bells for a few years off and on. Maybe a few months then got away for a while. Last year I went from a 35lb to 55lb bell, then stopped. I dropped to the upper 220’s in weight and thats when I decided to stop. I dont know why. This year I making more of an effort to stay on track and this log helps alot. My pros of the bell are:
- Its cheap. You pay roughly a dollar per pound in weight.
- You can do a strength or cardio workout. I tend to angle to the cardio part, but it work your posterior chain, shoulder and grip in every workout
- There is no shortage of exercises you can do with them. There is always stuff on the internet to find and you can make up killer routines on your own.
- You can do it at your house. Just walk outside your front or back door and have at it, or garage, if you have one.
- Learning curve, not a huge one. I always think finding someone who works with them and have a couple of training session with them wouldnt hurt, but there are great dvd’s out there that will pretty much teach you what you need to know. I’m sure you do a kettlebell workshop and be fine. Most of the stuff I have found for free has been on youtube, and its been good stuff.
- Portable. If you are going out of town, maybe to the inlaws or something, and you are driving, take the bell. Then when things get to be just too annoysome, take the bell outside and life will smooth itself over
Cons:
- If you are going for strength, then usually you will need two bells of the same weight which can run up the cost. Shipping isn’t cheap with heavy shit.
Thats about all I can think of for right now. I highly recommend putting them into your program. Even buying more bells and a dvd or two is still cheaper than another gym memebership. I just walk out my front door and in 15-20 min I am gasping for air. And if you have a home gym, you can get away with using a DB, but the KB just adds more welcome difficulty into things.
10JUNE10
Squats 160x3 180x3 205x5
BBB 115
DB Curls 27.5x10 4x32.5x6
BBB felt alot better today. Squats are still at vag, but I am hoping by the end of the year to have that problem fixed.
Thanks for insight on the bells, brother. I know how you feel about squats, I have been struggling with them forever…in another 50 years I hope to have them sorted out.
Thanks you’re welcome OG
11JUNE10
6 min KB Tabata routine. I’ve already posted it earlier. It went well. I wasn’t as winded as I think i should be. I will prolly do one more with the 35lb bell then move up to the 45lb.
Random question. why is it when you are contacted by a recruiter for a job they are all interested in you and have a lot of contact with you, after the interview, then its kinda nothing. I understand if I didnt get it, just let me know. I can handle rejection. Really.
[quote]username42 wrote:
Thanks you’re welcome OG
11JUNE10
6 min KB Tabata routine. I’ve already posted it earlier. It went well. I wasn’t as winded as I think i should be. I will prolly do one more with the 35lb bell then move up to the 45lb.
Random question. why is it when you are contacted by a recruiter for a job they are all interested in you and have a lot of contact with you, after the interview, then its kinda nothing. I understand if I didnt get it, just let me know. I can handle rejection. Really.[/quote]
'cause they only get paid if you land the job?
SOl, I’m sure they do. Just tell me I’m not getting hired. Its coutesy.
12JUNE10
KB Routine
20 Cleans 10 per arm
20 Russian Twists (need to check form on those, dont think I’m leaning back far enough)
25 2 Arm Swings
20 TKU part 1
20 Figure 8’s I think 10 per arm
Round 1 6:30 rest 2:30
Round 2 7:00 rest 3:30
Round 3
20 Cleans
10 Russian Twists
3:00
13JUNE10
MP 115 125 155 FG
MP 5x75x10
Tricep Bar Pushdown 50x10 2x70x8 60x10
155 was barley, but it was up, I might not have locked out though.
Just read an article somewhere on the site here of the benefits of single arm movements. Looks like you’re getting a lot of them in you routine. Have you noticed any improvement in your endurance since doing this routine?
HEL, my endurance is going up. I hope to move back up to my 55lb in the next two months.
14JUN10
Deads 245x5 280x3 335x1PR
Deads 5x165x10
Weight Assisted Chins 60x5 50x5 30x3
BB Curl 45x10 3x65x8 75x5
Hit a Pr on my last dead. Weight seemed to go up pretty easy.
Weight assisted chins went well too. I might even be doing them on my own in a couple of months.
Nice deadlift PR UN! Sounds like 350 is in striking distance.
This program seems to be working well.
So far, so good, OP. I will see what my totals are at the end of the year. Hopefully I’ll be in the 1000 pound club. HEL, I am noticing some improved endurance.
15JUNE10
KB Routine
20 Cleans 10 per arm
20 Russian Twists (still not sure on form)
25 2 Arm Swings
20 TKUs’ Part 1
20 Figure 8’s
RD1 5:10 2:15 rest
RD2 5:30 2:15 rest
RD3 6:10 Full round
For a day where I almost said fuck it, I went out and did 3 full rounds in shorter time than usual.
16JUNE10
Bench 205x5 235x3 275x1 280x1
BBB 155
Machine Flyes 110x10 3x150x8
Reverse Grip Single Arm Pulldown 30x10 3x60x8
280 was more of a straight line from my chest to the back of the bench. Maybe next cycle I can get it straight up, then back.
Nice work un42. I wish my gym had kettle balls. I bet they are fun
Good work man.
I like the way you broke down the benefits of KBs. I’m a reluctant fan of kettlebells. I can’t stand the whole kettlebell kult thing, but I have to admit they are brutally effective for what they do. I would add that the offset nature of the weight compared to the handle makes many of the exercises more challenging then if you did them with a DB. I don’t do the plethora of things you do with them, I mostly just do snatches.
Snatching a DB of the same weight is NOT the same.
Have you considered trying any of the old ‘continental’ lifts like the two hand anyhow? It’s like a windmill where you press a weight one armed over head and crouch down deadlifting another with your other hand. Not as well known as the Turkish getup.
J_Willy they are fun and you dont need your gym to have them. Most sporting goods stores (Sporting Authority, Dicks, etc) will have them up to 45lb.
EP, no I havent tried that, but it sounds like fun, I will work that into one of my routines. And yes, the kettlebell cult can be annoying, but they come up with good stuff to work out with though.
17JUNE10
Squats 175x5 195x3 225x1 245x1 255x1PR
BBB 135
DB Curls 27.5x10 3x30x8
For a day where I didnt think i was into squating, it turned out pretty good. I didnt think I would jump in my maxes like that. Even BBB didnt seem to have any weight on my back at all. I hope this is a begining to a lot better looking squat numbers.