Heavier Things February 29, 2008
Posted by hardly 100 of... for time, Bar, Dumbbell, Kettlebell, Pushups, Row
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Today was all about bigger loads, more weight, and good form.
- 50 Thursters @ 40 lbs
- 50 Pushups
- Deadlifts (BIG focus on Good Form here… very slow, and with weights well within my capabilities)
- 2x of 8 reps @ 135 lbs
- 5 x of 5 reps @ 135 lbs
- 3x of 1 @ 185 lbs
- Dumbbell Bench Press
- 6 @ 70 ea
- Multiple attempts @ 85, 75 & 70, all failures
- 3x of 300 M row, best time: 53.1 (PB!!)
- 100 Kettlebell Snatches @ 24 kg: 12:04
Normally, I would not be all that jazzed about a 12:04 time for 100 snatches, but my trainer did just move me up from 20 kg for this movement. All I gotta say is that every time I move up in the kettlebells, I can REALLY feel the extra effort. Can’t wait to roll out of bed tomorrow!
Workout:
- Type: Other
- Date: 02/29/2008
- Time: 09:20:00
- Total Time: 1:00:15.00
No, Senator, we do not classify Turkish Get-ups as torture… February 27, 2008
Posted by hardly Bar, Kettlebell, Pullups, Pushups, Sit-ups
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…but you gotta believe the U.N. is checking into it! Maybe it’s a gateway ‘activity’? At any rate, it sure looks to me like VP Dick Cheney could use a few reps!
- Turkish Get-ups:
- 6 @ 20 lbs
- 6 @ 30 lbs
- 6 @ 33 lbs
- 50 push-ups
- Push-Presses:
- 30 @ 65 lbs
- 20 @ 75 lbs
- 10 @ 95 lbs
- 10 @ 95 lbs
- 20 @ 75 lbs
- 30 @ 65 lbs
- 30 Pull-ups
- 3x Kettlebell Snatches: 15 per arm @ 16 kg (for form correction)
- Sit-ups w/a 1-arm load
- 1 minute w/15 lbs (right): 38
- 1 minute w/15 lbs (left): 37
- 1 minute w/20 lbs (right): 25
- 1 minute w/20 lbs (left): 25
- 30 seconds w/20 lbs (right): 20
- 30 seconds w/20 lbs (left): 18
- Kettlebell Squats:
- 30 @ 16 kg
- 20 @ 20 kg
At the end, I survived. My t-shirt was soaked through, but hey, we all gotta sacrifice something.
Workout:
- Type: Other
- Date: 02/27/2008
- Time: 09:20:00
- Total Time: 1:10:00.00
Just not quite up to snuff today February 25, 2008
Posted by hardly Bar, Kettlebell, Pullups, Pushups, Row, Run, Sit-ups
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Today’s workout was both good and bad. On the one hand it was fun, interesting and hard. I like all this, but I did not make any PBs today. Frustrating. Another day.
Warmup:
- Combo movement: 30 Squats + Push-press @ 45 lbs bar
- 30 pushups
Workout:
- 100 box jumps
- 2x 500 M row, targeting 1:40 ea row (1:40, 1:50)
- 2x 6 kettlebell snatches on each arm @ 24 kg
- 3x Sit-ups & Kettlebell Snatches for time (42 reps, 30 reps, 18 reps): 10:30
- 1K run: 4:23
- 15 pull-ups
Bicycling February 24, 2008
Posted by hardly Cycle
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Once upon a time, before I decided to start my own business, I commuted to work by bike (and buss). I loved it, mostly. Every day after work when I threw my leg over, I was instantly transported back to 4th Grade, leaving school, and off to find some trails to ride. The only thing that would break me out of this mind set was drivers that were trying to kill me, or pedestrians that were doing goofy things. There’s a wild story about riding my bike home on 9/11, but we’ll save that for another time!
Now, I work out of my home office, and find little opportunity to bike. Or, so I had come to believe.
I was thinking about my drive to my M-W-F workouts, and have come to realize a number of things about it:
- It’s all of 2 miles to the gym.
- My marvy4-Runner doesn’t get warmed up by the time I get to the gym, which is bad for gas consumption and wear & tear on the engine.
- There is a lot of construction on our road, and too often we get stuck behind a sign-holder while we wait for various heavy-construction implements to get out of the way.
So, I’m thinking it’s time to ride to the gym and back. The one downside is that we live on a long, steep hill. So, even w/gears, it’s going to be a drag to fight against gravity some more at the end of a workout.
I’m going to take a look at the bike today and make sure things are adjusted, air in tires, etc., etc. so I can give this a shot on Monday. I’m a little worried about the cell-phone talking drivers, but I’m hoping that the very short distance that I’m actually on the road will reduce my risk substantially (mainly, I’d be taking trails to the gym).
Working out while injured February 22, 2008
Posted by hardly 100 of... for time, Bar, Dips, Dumbbell, Pullups, Row, Run
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At my last workout, I pull/tweaked something in my lower back. This caused me to miss Wednesday’s normal workout, but today I was feeling good enough to give it a shot. My trainer took it easy on us, too. 
- 1K Run (Hey, it’s sunny, let’s get outside people!)
- 100 Thrusters @ 45 lbs: Accomplish the rep count in the fewest number of sets : 4
- 100 M Row , with the objective being one amazing, max-effort, max speed stroke: 1:24 (PB)
- 100 Dumbbell Chest Presses w/2 40 lbs dumbells, again fewest number of sets: Lost count!
- 35 dips
- 10 Leaping Pull-ups
- 30 Push ups
At the end, my back feels O.K., and I feel like I had a workout. Nice and refreshed. Of course, the next challenge is going to be turning the steering wheel to my car, but what’s the worst thing that could happen?
Workout:
- Type: Other
- Date: 02/22/2008
- Time: 09:20:00
- Total Time: 1:02:00.00
- Average Heart rate: 142
- Max Heart rate: 186
I said, “MORE Kettlebell!!!” February 18, 2008
Posted by hardly Dumbbell, Kettlebell, Pullups, Uncategorized
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Sometimes, our trainer brings out big weights as a method of challenging us anew. Today was that day, and oh, it was not pretty.
One thing about using heavier weights is that you quickly understand why form is so critical. Certainly, you can injure yourself if you don’t have things in order. More subtly, you also do a lot more work if you’re not all synched up. And Dave definitely did more work today than necessary… and so did everyone else in class. I guess we have more learning to do…
- DB Swings @ 35 lbs, 20 ea arm
- Pull ups & Feet-to-hand: 48 (1 minute on, 1 minute off for each movement, 2 sets)
- 100 Lateral Jumps
- Kettlebell Front Squats:
- 20 @ 24 kg
- 10 @ 28 kg
- Kettlebell Heavy Cleans @ 28 kg: 10 ea arm
- Kettlebell Power Cleans @ 28 kg: 10 ea arm
- Kettlebell ??? Cleans @ 28 kg: 10 ea arm
- Kettlebell Cleans @ 28 kg: 10 ea arm
- Kettlebell Thrusters @ 24 kg: 15 ea arm
So, yeah, 61.6 lbs for a 28 kg kettlebell - lot of momentum there when you extend your body up. No wonder it seems to have a mind of its own!
Workout:
- Type: Other
- Date: 02/18/2008
- Time: 09:20:00
- Total Time: 00:58:00.00
- Average Heart rate: 142
- Max Heart rate: 181
The U.S. Grant Workout February 15, 2008
Posted by hardly Bar, Dumbbell, Kettlebell, Pullups, Pushups
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There are many ways to get a little newness into a workout. Money works for some…
- 50 Push Presses @ 45 lbs bar
- 50 American Swings @ 20kg
- 50 Push-ups
- 50 Overhead Squats @ 45 lbs bar
- 50 Split Jumps
- 50 Deadlifts @ 135 lbs bar
- 50 Dumbbell Bench Presses (33 @ 2 60 lbs dbs, 27 @ 2 50 lbs dbs)
- 50 Clean & Squats @ 2 16 kg kettlebells
- 30 Pull-ups (I guess it’s the U.S. Grant less a Jackson workout?)
Workout:
- Type: Other
- Date: 02/15/2008
- Time: 09:25:00
- Total Time: 1:01:00.00
- Average Heart rate: 143
- Max Heart rate: 179
Seeing Improvements in Others February 13, 2008
Posted by hardly Bar, Kettlebell, Pullups, Row
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One of the things I L-O-V-E about our workouts and our group is the joy we share in our successes. Today, I mentioned to one of the women who joined in September that I could see that she had dropped a lot of weight. She noted that she had gone from a size 16 to a size 8. Holly Molly, Batman! There’s a lot more to this than just working out, she’s clearly focused on her diet as well. Still, a great accomplishment, and I sure a harbinger of more things to come for her.
Warmup:
- 30 Reps each arm of Kettlebell Clean-Press-Squats @ 16 kg
- 15 Reps each arm of Kettlebell Clean-Press-Squats @ 20 kg
Workout:
- 3x 1-legged squats @ 6 reps per leg per set
- 1K Row: 3:32
- 15 Overhead Squats @ 45 lbs bar
- 80 Hang-Clean & Press @ 45 lbs bar
- 20 Pull-ups
- 20 American Swings @ 24 kg
- 10 Pull-ups
I L-O-V-E to count… 1-2-3- February 11, 2008
Posted by hardly Dumbbell, Kettlebell, Pushups, Row, Sit-ups
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Today’s ‘back from not working out so much’ experience was much less dreadful than I imagined. It was actually fun!
One thing that sprang to my attention was pain management. Maybe needs to be retitled to ‘reduce the muscles nagging at you’ management. We did a 100 situp series, with the idea being to get as many as possible without stopping. I was able to get to 100 without stopping, but around 50 or so, my stomach muscles were definitely letting me know that they’d prefer a little less action. Too bad for them - I just turned the bulk of my attention to the counting, and the numbers. I’m guessing that tomorrow my stomach will try to remind me that this was not the smartest thing in the world, but then, I’ve always kinda had an anti-authority streak.
Warmup:
- Jump rope, and do as many doubles as possible.
- 50 American Kettlebell Swings @ 20 kg
- 50 push-ups
Workout:
- 4x:
- 20 dumbell chest-presses @ 2 45 lbs dbs
- Farmer’s carry, 1 lap around the gym, @ 2 70 lbs dumbbells
- 100 sit-ups
- 50 Dumbell Deadlifts @ 110 lbs
- 3x 500 M row w/1 min rest between sets (score is slowest time of the three sets): 1:54
- 2 laps of walking lunges
It was good to see the gang, there are four other members in my class, and to chat w/the trainer about how my wife and I did not look like many of the people at our vacation spot. Let’s just say that I don’t have a Budweiser Muscle anymore, and so I can’t make it talk on the beach like others can!
Workout:
- Type: Other
- Date: 02/11/2008
- Time: 09:20:00
- Total Time: 00:58:00.00
- Average Heart rate: 142
The main idea February 10, 2008
Posted by hardly Swim
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I was sitting around this am, and decided that this gray, crappy weather sucks. Additionally, I needed to do SOMETHING.
This afternoon, I headed down to the club w/my son and swam some laps, and then played around in the water. It wasn’t an intense workout, but it did get me out and moving around. Which was really the main idea.
Workout:
- Type: Swim
- Date: 02/10/2008
- Time: 20:25:03
- Total Time: 00:20:00.00
