Let’s give it to Mikey, he likes everything! October 20, 2008
Posted by hardly 6 Minutes of..., Bar, Dumbbell, Kettlebell, Max reps, Other, Pullups, Pushups, Row
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Today’s workout had all kinds of fun in it. We’re back into using kettlebells more, which is great because I always feel like I’ve done some work after swinging them around! We also tried out a new routine, and it was different. I still ended up in the same place I always do when doing one of these, e.g. Fran, Helen, etc. - on the floor, sweating like a pig, and gasping for air! Lovely.
Warmup:
- 30 Bodyweight Squats
- 30 KB Swings @ 24 kg
- Snatch Training - getting the muscles grooved in.
Workout:
- 60 Dumbbell Thrusters @ 2 20# ‘bells
- 9:00 of the following:
- 3:00 Rowing for calories: 62
- 3:00 Pull-ups: 26
- Push-ups: 72
- Grand Total: 161 (plus the sweating on the ground, can’t miss that!)
- 6:00 Double Kettlebell Swings @ 2 16 kg ‘bells: 93 (not bad)
- Feet-to-hands form work: 16 reps
- 30 Overhead Squats @ 45 lbs
That 9:00 drill in the middle of the workout there was the new routine. I liked it because it works different muscle groups, and there are few people I know who will be good at all three of these movements. So, there are some definite challenges there. For example, getting done w/the row, being winded, and then going and doing pull-ups where those muscles are relatively fresh (alas, the kipping pull-up continues to elude me). Weird to think of starting pull-ups as a way to catch your breath. Plus, 9:00 of doing anything at a high tempo is going to make one sweat. A lot. Good stuff, methinks.
Workout:
- Type: Other
- Date: 10/20/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Looking for a good ab movement? September 22, 2008
Posted by hardly Bar, Box Jumps, Dumbbell, Kettlebell, Max reps, Other, Row, Sit-ups
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Because we use free weights, and we swing the kettlebell a lot, we work our core muscles in a big way. Too, we do movements that are targeted at using ab muscles, like sit-ups. Today we held our knees up above our waists as we hung from a bar, maintaining this position for as long as we could. Suggest you add it to your ab repertoire - you’ll feel it.
Warmup:
- 40 Ab mat sit-ups
- 40 Box Jumps
- 20 Dumbbell Power Cleans @ 2 30 lbs
- 20 Dumbbell Squat Cleans @ 2 30 lbs
Workout:
- Interval Row: 3x of 500 M w 1 min rest in between, for time: 7:21
- Max Deadlift w/Kettlebells:
- 2 32 kg ‘bells
- 2 32 kg + 2 16 kg ‘bells
- 2 32 kg + 1 20 kg + 1 24 kg ‘bells
- 2x:
- 1 lap of walking lunges
- Hang from bar, holding your knees up above your waist for as long as you can
- 100 Kettlebell Hanging Cleans @ 1 20 kg (focus on form)
- 20 Back Extensions
- 20 Bodyweight Squats (focus on form)
Workout:
- Type: Other
- Date: 09/22/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Ever had an Evil Workout Partner? September 15, 2008
Posted by hardly 6 Minutes of..., Bar, Box Jumps, Kettlebell, Max reps, Other, Row, Sit-ups
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Today, Chad, my workout buddy, decided we should do Fight Gone Bad. Should be called Fight Gone Chad. He’s E-V-I-L.
Warmup:
- 50 Wallballs @ 20 lbs
- KB Figure-8s, 4 sets of 10 passes @ 16 kg
- 50 Push-presses @ 65 lbs
- 50 Sit-ups
Workout:
- 6 minutes of Thrusters @ 85 lbs: 59
- Fight Gone Bad:
- 3 sets of 1 minute at each of the following stations:
- Row for calories
- Wallball @ 20 lbs
- Box Jumps
- Sumo-deadlift-high-pull @ 75 lbs
- Push-presses @ 75 lbs
- Rest
- For total rep count: 236
- 3 sets of 1 minute at each of the following stations:
After I had caught my breath from this, our trainer comes over and says to Chad and I: Your next goal is to hit 300 reps. And after that, you should be thinking about upping the weight until you hit 100 lbs.
Always nice to have goals!
Workout:
- Type: Other
- Date: 09/15/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Maxing Out September 5, 2008
Posted by hardly Bar, Max reps, Other, Pullups, Row, Sit-ups
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Today’s session was focused on some new movements, and maxing out. We’re doing this in prep for some ‘events’ where we test our overall fitness.
We had a good discussion today about these events, and what they were measuring, and if they were comparable across different people. The analogy we came to is that if you need to haul something, a Percheron is a great horse choice, and will most likely kick any Quarter-horse at raw power. However, the Quarter-horse is most likely going to outrun the Percheron. How do you compare fitness across these two breeds, and especially if they are doing different types of work that aren’t that easily measured? Ideas welcome!
Warmup:
- 3 min row
- 50 Abmat sit-ups
- 30 clean& presses @ 45 lbs
Workout:
- 40 Weighted pull-ups @ 15 lbs
- Bench-press: 10 @ 135#, 5 @ 145#, 1 @ 155#
- 3x of:
- 1 max-rep bench press @ 155#
- 30 second rest
- Max reps of pull-ups
- 5 Deadlifts @ 205#
- 10 Shoulder Presses @ 65#
- 1x:
- Max Deadlift @ 245#
- Max reps Shoulder Presses @ 95#
- 20 Bodyweight Squats - working on range of motion
Workout:
- Type: Other
- Date: 09/05/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Sneaking Up on Improvment July 25, 2008
Posted by hardly 6 Minutes of..., Bar, Dips, Kettlebell, Max reps, Medicine Ball, Other, Pushups, Run, Sit-ups
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One of the nice things about the functional workouts we do is that sometimes you’ll become re-acquainted w/a given activity and discover that you’ve improved. It’s a really great thing!
Warmup:
- 50 Wallballs @ 14 lbs
- 50 Push-ups
- 50 KB Swings @ 20kg
Workout:
- 60 Barbell sit-ups @ 35 lbs: 2:10 (pretty certain that’s a pb)
- 6:00 of Bar Dips: 61 (never done this before, so that’s a pb)
- 1 mile run: 6:22 (DEFINITELY a pb)
- 21 reps, or max-out on Thrusters: Do as many reps as possible or 21, whichever comes first, and w/o stopping w/a reasonably heavy load (95 lbs): 16
- 3 sets of 10 Power Cleans @ 75 lbs: Form Practice
All in all, I’m happy w/this workout. Nice to see my mile run time come down, and fun to do a few new things. I was sorta hoping that I’d get to 21 on the Thrusters, and I really tried, but it was not to be today. But tomorrow, who knows?
Workout:
- Type: Other
- Date: 07/25/2008
- Time: 07:00:00
I hate coming back to working out! July 21, 2008
Posted by hardly Bar, Jump Rope, Max reps, Medicine Ball, Other, Pullups, Pushups, Row, Run, Sit-ups
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I was not in the gym last week, more on that later, and both fell off my diet, and didn’t participate in any “high-intensity” workouts. To my detriment, I might add!
Today’s torture session…
Warm-up
- 30 each:
- Double-under jump ropes
- push-ups
- knee-ups
- overhead squats
Workout:
- 30 Clean & Press @ 75 lbs
- 6x:
- 300 M Row
- 200 M run
- time: 17:40
- 3 min each for total max count:
- Pull-ups
- GHP Sit-ups
- Wallball @ 20 lbs
- Row (for calories)
- Ball Slams @ 20 lbs
- Reps: 220
Workout:
- Type: Other
- Date: 07/21/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
What did you do in your workout today, Dave? Oh, I hung around the gym… January 18, 2008
Posted by hardly Bar, Kettlebell, Max reps, Pullups, Pushups, Sit-ups
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Today’s workout included some of the movements that I really like doing - basically they are anything where I’m hanging off of a bar. The movement most understood in the workout sense is the pull-up, but there are other possibilities, and they are all good ways to improve physical fitness.
Warmup:
- 2x of 30 reps at each station:
- Situps
- American Swings @ 20 kg
- Pushups
- Wallball @ 18 kg
- (That’s a warmup? Isn’ that a workout???)
Workout:
- 60 Kettlebell Cleans @ 24kg
- 50 Split jumps (going down to a sitting position on a very low bench)
- 40 Push presses @ 95 lbs
- On the pull-up bar:
- Max pull-ups: 15
- Kipping practice, e.g. swinging back and forth
- Abdominal hold (raise your knees to your chest and hold it there)
- 30 knee-ups
- Max pull-ups: 10
Workout:
- Type: Other
- Date: 01/18/2008
- Time: 09:20:00
- Total Time: 1:08:00.00
- Average Heart rate: 140
- Max Heart rate: 183
Dodging and weaving during your workout November 30, 2007
Posted by hardly Dumbbell, Kettlebell, Max reps, Pushups, Row, Run
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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
When having one wife just won’t do November 12, 2007
Posted by hardly Bar, Dumbbell, Flexibility, Kettlebell, Max reps, Medicine Ball, Row
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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
