Dodging and weaving during your workout November 30, 2007
Posted by hardly Dumbbell, Kettlebell, Max reps, Pushups, Row, Run
Digg! this story.
, 4comments
Every so often, O.K. every workout, we have some congestion w/others who are also working out. No big deal, it happens everywhere. Today, while doing walking lunges, we had to do this a bit more than usual, and it added a nice change of pace to this simple drill.
Warmup:
- 25 bodyweight squats
- 1 lap of walking lunges
- Leg-ups
- 20 Kettlebell Swings @ 20 kg
- Another lap of walking lunges
Workout:
- 2 sets of Front Squats @ 20 kg… hold for 5 seconds at the bottom of the movement, and do as many as you can until you can do no more.
- 3 minutes of each of the following movements, no breaks between them:
- Kettlebell Snatch @ 2 12 kg kettlebells
- V-ups
- Row (for calories)
- Box Jump
- Total reps: 205
- 3 sets of:
- 10 Dumbbell deadlifts @ 150 lbs
- 40 pushups
- 1 K run
I hate it when my butt disengages from the rower! November 28, 2007
Posted by hardly Bar, Dumbbell, Flexibility, Kettlebell, Pullups, Pushups, Run
Digg! this story.
, add a comment
Today we did a lot of different things. It was fun, it was challenging, blah, blah, blah.
One of the items was a rowing sprint. How fast can you row 100 M? Which is all well and good until you butt comes off the seat during ‘power’ phase. I can’t wait for some biomimicry application to come along and solve this problem!
Warmup:
- 2 minutes of Bodyweight Squats
- 2 minutes of Push-ups
- 2 minutes of Kettlebell swings @ 16 kg (American, or high swings)
Workout:
- 2 sets of 20 One-handed Overhead Squats @ 30 lbs (10 reps per arm)
- 30 Dumbbell snatches @ 30 lbs
- 30 Dumbbell snatches @ 40 lbs
- 3x 100 M Row: 17.2 seconds (best time of the 3 sets)
- 50 Double Swings @ 2 16kg kettlebells
- 50 Double Squats @ 2 16 kg kettlebells
- 2 Sets of:
- 3 minutes of Push Presses @ 65 lbs
- 1 minute break
- 3 minutes of Push-ups
- 1 minute break
- Total rep count: 225 (dang, that’s a lot of work)
- 20 pull-ups
I think I’ll ice my shoulders tonight…
Health:
- Date: 11/28/2007
- Weight: 184
- Mood: Normal
- Resting Heart rate: 48
- Sleep Hours: 7.5
- Sleep Pattern: Normal
Faster Pussycat, KILL, KILL November 26, 2007
Posted by hardly 100 of... for time, Bar, Pullups, Pushups, Row
Digg! this story.
, 4comments
Today was notable because I did 100 situps w/a 45 lbs load way, way faster than before, about 30 seconds faster. I wonder if I’d do better w/a cape on?
Warmup:
- 1K Row: 3:46 (leisurely pace)
- 50 pushups
Workout:
- 100 Sit-ups w/a 45 lbs load: 5:46 (PB!!!)
- Deadlifts:
- 135 lb: 10 reps
- 135 lbs: 6 reps
- 185 lbs: 6 reps
- 205 lbs: 4 reps * 4 sets
- 6 sets of:
- 5 Cleans @ 65 lbs
- 5 Push Presses @ 65 lbs
- 5 Front Squats @ 65 lbs
- 2 sets of Pullups:
- 20 reps
- 12 reps
Health:
- Date: 11/26/2007
- Mood: Normal
- Sleep Hours: 6.5
- Sleep Pattern: Insufficient
Work out today? Are you kidding me? November 23, 2007
Posted by hardly Uncategorized
Digg! this story.
, add a comment
Sheesh, all those fork lifts we did yesterday, and you expect us to work out today?
Nope, we recovered.
Health:
- Date: 11/23/2007
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Normal
2/10ths of a Second November 21, 2007
Posted by hardly Uncategorized
Digg! this story.
, add a comment
Today, I beat my last PB in the 1K row by 2/10ths of a second. Shortly after that, I got nauseous, and stopped my workout one set from the end. Ah well, I got the PB!
Warmup:
- 30 Bodyweight Squats
- Jump rope, doing as many double jumps as possible
Workout:
- 2 sets of:
- 50 Box Jumps @ 21″
- 30 Dumbbell Deadlifts @ 75 lbs
- 100 Swedish Ball Sit-ups
- 1K Row: 3:25.2 PB!!
- 50 Kettlebell Swings (American) @ 28 kg
Health:
- Date: 11/21/2007
- Mood: Normal
- Sleep Hours: 6
- Sleep Pattern: Disturbed
New Session & Things to work on November 19, 2007
Posted by hardly 6 Minutes of..., Bar, Dumbbell, Kettlebell, Row, Tabata
Digg! this story.
, 1 comment so far
Today starts another 6-week session of Bootcamp.
For this session, I’ve decided that in addition to bringing my A game to hitting new PB’s, I’m going to focus on a couple of other items as well:
- Form
- Continuous Motion, e.g. fewer breaks when attempting 6 minutes of… or 100 reps in the lowest time.
- Pain management
Should be fun!
Warmup:
- 1K Row @ 20 Strokes per Minute
- 50 Pushups
Workout:
- Tabata Squats: 15 (OH, how the mighty have fallen!)
- 6 Minutes of Sit-ups: 196 (PB!!!)
- Deadlifts, 2 sets of 6, 2 sets of 6, 2 sets of 4 @ 150 for the first 3, and then 160 for the 2nd 3)
- 8 sets of American Swings @ 20 kg, 30 seconds on, 15 seconds of rest + run the stairs.
- 3 Minutes of Pushups: 96 (PB)
- 12 Turkish get-ups @ 30 lbs
On the tabata squats, I was aiming for 21. And, I was hitting the mark for the first 4 sets, and then it was all over. I actually slowed down about half-way through set 5, and couldn’t go any faster. Aagh!
However, I then made up for it on the sit-ups, and the 3 minutes of push-ups. I’m not quite sure why he had us do 3 minutes instead of 6 minutes, but had we done that, I would have likely hit 160, which would have ECLIPSED my prior recorded best of 136. YOWZA!
And then, Turkish get-ups. Every time I get done with them, I feel like I’ve been put through a wringer. In a good way, mind you, but still.
We also had a fun discussion at class about recording our grunts and making a rap - we have some good grunting going on. Could be a fun addition to da blog!
Health:
- Date: 11/19/2007
- Weight: 184
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Disturbed
Double-jumps & Overhead Squats as a stretch? November 16, 2007
Posted by hardly 100 of... for time, Bar, Flexibility, Kettlebell, Medicine Ball, Row
Digg! this story.
, add a comment
The one thing I love about my coach is that we’re constantly improving. There’s always another goal beyond the one you just beat. You can do more continuous reps. You can up the load and shoot for the same time. You can add another movement to it, e.g. add a clean to the snatch. Mix it into a set of other movements and work to get them all done in a given period of time. There’s always more that can be done to improve. You can always improve your fitness level!
Today, there were several examples of this, and I was into it!
Warmup:
- 30 Box Jumps
- 30 Bodyweight Squats
- 30 Pushups
- 30 Lateral step-ups
- 30 Thrusters w/a 45 lbs bar
Workout:
- 100 Kettlebell Snatches for time @ 24 kg: 6:04 (PB)
- 2x of:
- 30 Wall-balls @ 18 kg
- Walking Lunges
- 2x of:
- Double-jump ropes - 25
- 500 M row
- 25 overhead squats w/a 45 lbs bar
Not bad, and it was hard at the end. I was very pleased w/the 100 KB Snatches. I might have been able to do that a little faster, but I honestly wasn’t sure how fast that kettlebell was going to sap me.
Of all the things, the double jump jump-rope was the hardest for me today. I’m just not at the point where I can string together a whole bunch of those at once, so it takes me too long to get a high rep-count. I gotta work on that one.
Also, the overhead squat was a bit different today. Coach decided to go for a greater range of motion, and had us sit down on a bench w/our loads. The idea being here to improve our range of motion, and to stretch us out. I need this in the worst way, so that was good. OTOH, I need this in the worst way, so it’s H-A-R-D to do. I was the last one done with this set. I hate being last!
Today also marks the end of another 6-week session. I’ll be checking my resting HR & BMI this weekend.
Health:
- Date: 11/16/2007
- Weight: 181.5
- Mood: Normal
- Sleep Pattern: Disturbed
Ultimate Fight Training! November 14, 2007
Posted by hardly 100 of... for time, Bar, Kettlebell, Medicine Ball, Row
Digg! this story.
, add a comment
Things got interesting today.
Warmup:
- Jump-rope, with the idea being to do 20 double-jumps
- 30 American Swings w/a 20 kg kettlebell
Workout:
- 2 Minutes of Bodyweight Squats: 45
- 2 Minutes of Pushups: 85 (got to 60 w/o stopping!)
- 2 Minutes of Pullups: 20
- 2 Minutes of Sit-ups: 72 (non-stop)
- 3 Sets of 5 1-minute movements (w/a 1 min break in-between each set):
- Box Jumps
- Wall ball (18 kg medicine ball)
- Row for max calories
- High Pulls @ 65 lbs
- Push Press @ 65 lbs
- For each set, keep a continuous count of your reps, then total at the end.
- My total: 275
- 100 Kettlebell Snatches, 20 kg, for time: 5:35 (PB!!!)
Take special notice of the 3 sets of 5 1 minute exercises. This fun little number was put together for an Ultimate Fighter to get him ready for the 3 5-minute rounds he was going to face in his next match. To be considered ‘fight ready’, you had to get a minimum rep count of 300, and I’m sure that one would want to be beyond that. One nit in my workout is that the max size medicine ball in my gym is 18 kg, and the Ultimate Fight load is either 20 kg, or 24 kg. So, I’ve got a ways to go before someone gets to kick my ass in the cage!
Great story, huh? Our coach told it to us as we were all sprawled out on the floor at the end, recovering. That must have been interesting to walk in on!
Health:
- Date: 11/14/2007
- Weight: 180
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Normal
When having one wife just won’t do November 12, 2007
Posted by hardly Bar, Dumbbell, Flexibility, Kettlebell, Max reps, Medicine Ball, Row
Digg! this story.
, 2comments
My workout class is currently made up of me (male), and 4 females, 1 of whom is my wife, and our trainer who is also male (thank god). We are all above 30 years in age, and are all married, so I guess it’s fair to say that we’ve all been around the block a time or two.
Today, my wife and one of the other women decided it would be oh so funny to rag on me about my grunting while I was in the middle of grunt-worthy exercises.
“Does he do that at home, too?”
Yeah, I thought it was funny too, and had to STOP what I was doing and laugh my ass off. I guess it’s like my old high-school buddy used to say, “It’s always better to be talked about than not.” Still, I would have liked to have finished the set w/o stopping!
Warmup:
- 50 Wallballs w/18 kg medicine ball
- 500 M row: 1:50
- 50 Push-ups (non-stop)
Workout:
- 50 ea. of the following w/2 55 lbs dumbbells
- 50 bench presses
- 50 deadlifts
- 10 Shoulder presses @ 45 lbs bar
- 30 overhead squats @ 45 lbs bar
- Maximum non-stop sit-ups w/20 lbs bar: 64 (PB)
- 10 sets of kettlebell swings at 30 seconds on/15 seconds rest.
The Max Reps event, sit-ups, was fairly interesting. The last time we did this, it was w/o a load, and I hit 86. This time, I got 3/4 of the way there w/an add’l 20 lbs - not too shabby! If you’re ever looking for a little spice on the weight side of your workout, try doing a max rep sequence. It’ll give you a new view on things!
Health:
- Date: 11/12/2007
- Weight: 183
- Mood: Normal
- Sleep Hours: 8
- Sleep Pattern: Disturbed
Excuse me, there’s something wrong with this rowing machine November 9, 2007
Posted by hardly Dumbbell, Flexibility, Kettlebell, Row, Run, Strength Training
Digg! this story.
, add a comment
I like Friday workouts. In part because you feel like you can cut loose because of 2 down days, and in part because we always do fun stuff.
Today, during warmup, my trainer asked me to see what I could do for my lowest split for a given stroke on the rowing machine (the split is an estimate of how long it would take you to cover 500 m at the same rate as your last stroke). I dig the rowing machines, and am always up for a challenge on them. So, I pushed for this, and on my last time on the stupid machine, I pushed hard enough to lift myself off the seat for long enough that when my butt came back down, there was no seat beneath me. Frick! Fortunately, it was my last stroke, one way or the other. At a new low of 1:24 (lower is better). WOOHOO!
Warmup:
- 300 M row
- 30 American Swings w/20 kg kettlebell
- 300 M row
- 30 Front Squats w/20 kg kettlebell
- 300 M row
- 50 pushups
Workout:
- 3x of (w/a 24 kg kettlebell)
- 40 American Swings
- 20 Front Squats
- 21-15-9 of
- Dips
- While hanging from the bar, raising toes to hands
- 600 M run (sorta slow because the leaves made things too slick)
- Dumbbell Snatches
- 50 lbs: 10 on ea. arm
- 55 lbs: 10 on ea. arm
- 60 lbs: 10 on ea. arm
- 50 lbs: 6 on ea. arm
So, how do you keep your butt on the seat AND exert max effort? Something to think about for later.
Health:
- Date: 11/09/2007
- Weight: 182
- Mood: Normal
- Resting Heart rate: 48
- Sleep Hours: 8
- Sleep Pattern: Disturbed
