Just a nice Friday workout November 14, 2008
Posted by hardly Bar, Kettlebell, Pullups, Pushups, Row, Sit-ups, Tabata
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Woke up today, and had a scratchy throat, a little tired, and a little down. Decided I should go work out anyway. Good decision!
Sometimes, you just gotta go do the workout even if you’re probably not in the zone to knock it out of the park. It’s just good for you, y’know?
Warmup:
- 20 Bodyweight Squats
- 60 Kettlebell Swings @ 20 kg
- 30 Pull-ups
Workout:
- 60 Kettlebell Cleans @ 20 kg (30 per arm)
- 60 Decline Push-ups
- Tabata Situps: 18 (PB tie)
- For time:
- 10 Deadlifts @ 185#
- 300M Row
- Time: 10:15
Experimental Core Workout October 1, 2008
Posted by hardly Bar, Dumbbell, Medicine Ball, Other, Row, Run, Sit-ups, Tabata
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Looking for something different to challenge your core?
Warmup:
- 30 Bodyweight Squats (focus on form)
- 500M Row
- 400M run
- 50 Hammer Swings w/50 lbs dumbbell
Workout:
- 2x 10 Overhead Squats @ 65 lbs
- 50 Split Jerks @ 65 lbs
- Tabata Situps: 60
- 3x: 2:00 on/1:00 rest
- Score is lowest rep count for any one of the three sets
- Experimental Core Workout:
- 3x:
- Deadlift @ 185 lbs (1.0 * bodyweight)
- 200 M run w/20 lbs medicine ball
- For Time: 7:32
- 3x:
Now, the experimental core workout does not appear to have any direct abdominal movements in it, so all of you who fall into the camp of “I’m doing situps until the cows come home” pay attention. When you deadlift and when you carry awkwardly shaped objects, you engage all kinds of core muscles. It’ll do you good!
Workout:
- Type: Other
- Date: 10/01/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
Humility, thy name is change August 20, 2008
Posted by hardly Bar, Kettlebell, Pullups, Pushups, Row, Sit-ups, Tabata
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One of the key aspects of functional fitness lies in changing up the workout. Today, we did a couple of things that were twists on the usual, and the outcome is a hard workout. Constant shifts keep the body and the mind off-balance, and yield growth.
Warmup:
- 500 M Row
- 50 Push-ups
Workout:
- Kettlebell Swings, 20 ea:
- 20 kg - high
- 28 kg - low
- 24 kg - high
- 32 - low
- …and then go back down
- Kettlebell Squats, 10 ea:
- 24 kg
- 28 kg
- 32kg
- 30 “Eat the Apple”w/16 lbs slam ball (knee-ups, with a slam ball between your legs)
- 300 M row for distance, keep strokes per minute to 15 exactly: 765
- Big Tabata (20 seconds on/10 off, 8 rounds per movement, no rest between movements for total reps):
- Sit-ups
- Push-ups
- Bodyweight Squats
- Pull-ups
- 320 reps
- 10 Overhead Squats @ 45 lbs
Back in the saddle June 23, 2008
Posted by hardly Bar, Dumbbell, Kettlebell, Pullups, Row, Tabata
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It’s been a bit since my last entry, mostly owing to a lack of small pieces of paper to record my workouts on at the new gym. I’ve solved that, so….
Warmup:
- 1K Row
- 30 Bodyweight Squats
Workout:
- 60 each of the following:
- Pull-ups
- Deadlifts @ 95 lbs
- DB Benchpress @ 35 lbs
- Time: 14:25
- 60 kettlebell squats
- 30 back extensions
- Tabata row
One slight problem w/today’s workout was that at about the back extensions, I started feeling naseous, and I got 20 of the total reps in before I said, “enough”. Didn’t really want to puke on the nice, new floor. So, I missed the Tabata row. Next time.
Workout:
- Type: Other
- Date: 06/23/2008
- Time: 07:00:00
- Total Time: 1:00:00.00
New forms of torture June 12, 2008
Posted by hardly Bar, Medicine Ball, Tabata
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Wednesday was a GREAT workout. GREAT = I’m still feeling it today, aka I can’t take stairs two steps at a time!
What was the cause? Two things:
- Tabata Wall Ball.
- Lots and lots of front squats.
Tabata Wall Ball is 6 sets of 30 seconds of work, followed by 15 seconds of rest. Your score is the lowest count from any given set. And, if you’re reasonably good at estimating your possible work load, it’s usually the last or 2nd to last set where you see a decline.
Focus your attention on the slide show - towards the end are shots of the gang working out on opening day!
The Torture that is Tabata March 26, 2008
Posted by hardly Bar, Box Jumps, Dumbbell, Jump Rope, Kettlebell, Medicine Ball, Pushups, Sit-ups, Tabata
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Warmup:
- 2x:
- 20 Double Unders (jump rope)
- 30 Wall Balls @ 18 lbs
Workout:
- Tabata Squat w/the 10 second rest period being spent in the squat position: 12
- 100 Swedish Ball Sit-ups
- 60 Kettlebell Thrusters @ 20 kg
- 21-15-9
- Box Jumps
- Alternating 1-arm Dumbbell Deadlifts @ 65 lbs
- Decline Push-ups
- Time: 6:10
- 35 Overhead Squats @ 33 lbs
- 40 Alternating 1-arm Kettlebell Snatches @ 20 kg w/a 3 second hold at the top
I’m not going to sugar-coat this gang, the 10 second hold at the bottom of a Squat as a ‘rest’ is hard. I love finding new and ingenious ways to torture my body into shape!
Workout:
- Type: Other
- Date: 03/26/2008
- Time: 09:20:00
- Total Time: 1:08:00.00
- Average Heart rate: 140
Ever thought about how you take it up a notch? March 24, 2008
Posted by hardly 6 Minutes of..., Bar, Kettlebell, Medicine Ball, Pushups, Row, Run, Sit-ups, Tabata
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Warmup:
- 300M Run
- 30 Wall Ball @ 18 kg
Workout:
- 6 Minutes of Sit Ups: 221 (PB! )
- 60 Push Presses @ 95 lbs
- 5 Minute Row for max distance, but keeping the Strokes/Minute at 18 or under: 1280 (PB)
- Tabata Kettlebell Squats @ 12 kg: 15 (PB)
- 40 KB Snatches @ 20kg
- 60 pushups
Every so often, our trainer shows us how you shake things up, and moves some portion of our workouts up a notch or two. The only problem with this is that the next day you tend to be a bit more sore than usual!
What was different? First, the Push Presses were heavier for a 60-rep set than usual. What we’re working toward is using this weight, 95 lbs for me, for both a max rep count in 6 minutes, and a 100 rep count set for time. Second, the 5 minute row was something we hadn’t done before. Apparently, we’ll be seeing this one again. And finally, we have probably said goodbye to Tabata Squats, at least those done w/o a weight. Adding 12 kg to this one really makes a difference in slowing you down - you just don’t feel like you’re floating anymore!
I was super-pleased w/the PB in the 6 minutes of sit-ups. My goal is to hit 250, and if we keep it up w/the heavier weights, I suspect I’ll get there soon enough.
One last bit, for those of you looking for a great mid-section, it’s not just about doing crunches all day long. One of the key realizations for me has been that lifting weights above your head (American Swings, Push Presses, Thrusters, etc) is good for all parts of your body, and it’s absolutely true that your midsection has to support all that weight, too. You might think it doesn’t have an impact, that is until you do that sit-up to get out of bed the next day!
Workout:
- Type: Other
- Date: 03/24/2008
- Time: 09:20:00
- Total Time: 1:05:00.00
The Cat’s Away, The Mice will? March 19, 2008
Posted by hardly 100 of... for time, Bar, Medicine Ball, Row, Sit-ups, Tabata
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Today, our trainer was unable to make it to our training session, but he was nice enough to send us a workout via email. Did we play around, take it easy?
Let’s put it this way. The Athletic Director was on the floor today, and she stopped and asked, “Are you O.K.?”, as I lay on the ground, sweat pooling underneath my body as I tried to catch my breath.
Warmup:
- 60 Lateral Steps
- 60 Push-presses @ 65 lbs
Workout:
- 100 Wall Ball @ 18 kg for time: 5:00?
- 2K Row: 7:41 PB!!!
- Double Tabata, Bodyweight Squats & Situps: 15
- 50 Deadlifts @ 95 lbs
I am super-happy with my personal best in the 2K row, at least now that I’ve had a chance to recover. I think I beat my previous time by 10 seconds or so. And, given that we were doing the 100 WallBalls for time just ahead of the row, this accomplishment is even sweeter (the wallball movement relies on a squat, much as rowing does at the beginning of the stroke).
Also, to all of you who follow the ‘law of attraction’, note my post last week about how much I like using the bar. And also note that just this weekend I was thinking to myself, “Gosh, I’d really like to give a 2K row a shot, I think I’ve got a new PB in me”.
Workout:
- Type: Other
- Date: 03/19/2008
- Time: 09:20:00
- Total Time: 1:05:00.00
- Average Heart rate: 145
- Max Heart rate: 195
You neglected to tell me that! March 3, 2008
Posted by hardly Dumbbell, Kettlebell, Medicine Ball, Pushups, Row, Tabata
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It was a killer workout today. The members of my class were all laying on our backs at one time or another, gasping for breath.
- 500 M Row @ <18 strokes/minute, and attempting to get lowest estimated 500 M time per stroke.
- 500 M Row @ >30 strokes/minute, without worrying about minimizing the estimated 500 M time per stroke.
- 50 Wallballs @ 10 kg
- 50 Wallballs @ 18 kg
- 60 Decline Push-ups
- Tabata Squat: 22 PB
- 50 each of:
- Dumbell Benchpresses @ 50 lbs per arm
- Dumbbell Deadlifts @ 100 lbs
- 10x Kettlebell Swings (American) @ 24 kg of 30 seconds on, 15 seconds off. The goal is to complete all 10 sets. I completed 7 (I think?).
- Tabata Row: 85 (Way off PB, I wonder why?)
- 3x of 1-legged squats, 6 reps per leg.
What the trainer neglected to tell me is that he had seleted the 24 kg kettlebell for the 10x Kettlebell Swings. Well, on frickin’ wonder I was rolling around on the ground gasping for O2 in the middle of all that!
That which doesn’t kill us, makes us stronger!
Workout:
- Type: Other
- Date: 03/03/2008
- Time: 09:20:00
- Total Time: 1:10:00.00
How do you measure fitness? January 14, 2008
Posted by hardly 6 Minutes of..., Bar, Kettlebell, Pushups, Sit-ups, Tabata
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One of the threads through my various careers, hobbies, and other activities is measurement of results. With regard to fitness, there are a number of ways to measure it, and sometimes the easiest measure is the simple rep count. How many of X did you do then, and how many can you do now?
Warm-up:
- 30 American Swings @ 20 kg kettlebell
- 2x 12 reps of Push-Presses w/a 20 kg kettlebell (1 set per arm)
Workout:
- Tabata Squats: 21 (PB!)
- 2x 20 kettebell cleans @ 24 kg
- 40 Russian Swings @ 24 kg kettlebell
- 2x 15 Russian Swings @ 28 kg kettlebell
- 6 minutes of situps: 213 (PB!!!)
- Deadlifts @ 155 lbs:
- 2x of 6 reps
- 2x of 5 reps
- 2x of 4 reps
- 6 minutes of pushups: 137 (pb tie)
Today was the first day of a new 6-week session, and we did a number of bench-marks. I’d say that my last session improved my abilities because my rep counts moved up, or were equal to my last efforts. And that sit-up number was a significant improvement, so I’m pumped!
BTW, one of my comrades did 276 sit-ups is 6 minutes today. I’m suspecting that animal sacrifice was involved, ’cause that’s just about inhuman… 
Workout:
- Type: Other
- Date: 01/14/2008
- Time: 09:20:00
- Total Time: 1:08:32.00
- Average Heart rate: 145
- Max Heart rate: 180
