I knew you would kill this workout. Good job. The clean food helped for sure. Along with the fact that I am sure your getting stronger each week. Congrats!!
Well I have a new workout to do now, which is to promote strength endurance. I'll see how it goes.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
No way you gained that much overnight. You'll come back down pretty easy. Hey... Impressive db gains there buddy. That is really cool that you are pressing with 60s.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row
A9 Row
A1 Goblet Squat - These were tough toward the end of each minute each time I did them. I have to watch ROM as I get tired too.
A2 Core Twist - A lower intensity exercise, so as to back off of the intensity of the squats.
A3 Arm Curls - I wasn't sure I'd be able to do last the minute but I was able to, just barely. The PF dumbbells (they're rubber, so are larger) proved to be an additional challenge to hang on to.
A4 One Arm Swings (30 Secs per arm) - Thankfully the kettlebell workouts I HAVE done have provided a good start to this exercise.
A5 Half Squat with Overhead Press - Had to get used to this one first but it wasn't too too bad.
A6 Curl-ups (no weight) - STILL can't do a regular sit-up to save my life, so we substituted the curl-ups (crunches) with no weight.
A7 Core Push Press - This is the exercise I hate the most in this workout. It's like the core twist, except that when you twist to the left, you press the weight to your left. Then return to center, and twist to the right, then return to center and press the weight up. That's one rep.
A8 Squat with Upright Row - Compared to the exercise that went before it, this went pretty well, still a challenge though.
A9 Row (30 Secs each hand) - Did these from the bench instead of just standing. Easier than the preceding two exercises, it's a good way to end the round.
Overall - An exhausting workout - I had to wipe off the sweat at the end, and I must've looked beat too. Still, I wasn't as bad as when I started the modified 300 workout, so I've made some progress. And I don't have to time this one either. I really like this workout because of the minimal gear requirements for it. All that's needed is one dumbbell (or kettlebell), so I really could do it anywhere. I'll be looking forward to improvements here, just like the modified 300 workout. But right now, I'm pretty spent (and happy). I will take a well-deserved rest day tomorrow and give this workout a go on my own on Monday.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
No way you gained that much overnight. You'll come back down pretty easy. Hey... Impressive db gains there buddy. That is really cool that you are pressing with 60s.
Thanks - I was rather surprised when I put them up. Something I know I couldn't've done at the beginning of the program. But, the new program I have gives me a different challenge to look forward to.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
To mark the 3rd anniversary of my new lifestyle, I rounded out my lighter kettlebell collection, acquiring a pair each of the 4, 8 and 12 kg. I figure this way, I'll be able to progress better with more difficult exercises (turkish getups come to mind). When I did that KB workout on Friday, I used an 8kg KB for the TGU and found it DID make a difference over using a similarly weighted dumbbell. I have a feeling that once I'm done with this new workout, I'll be ready for the 20's or 24's.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Man you got some of the toughest looking workouts going on. Nice going. I tried those goblet squats before. They are great for working ROM. Good job and happy anniversary.
Man you got some of the toughest looking workouts going on. Nice going. I tried those goblet squats before. They are great for working ROM. Good job and happy anniversary.
Thanks - yeah I was just trying to last the minute toward the end...
As for the anniversary - thanks - it was on May 16th, but I'd only just now decided on what to get for myself to celebrate.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hell. Lot's of new stuff going on. The workouts are damned challenging and you are kicking their asses and now some new routines. Good on ya, my friend.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Hell. Lot's of new stuff going on. The workouts are damned challenging and you are kicking their asses and now some new routines. Good on ya, my friend.
Thanks John - yeah the one on Saturday had my ass draggin'. Even Tim said I wasn't my usual self. But I expect improvement as I go through the week doing this routine.
On another note, I expect my weight will be higher tomorrow, probably 235-237, as I tried out the ABC diet yesterday. For those of you who aren't familiar with it, it's the Anything But Chicken diet - where you reach a point where you just can't eat one more ounce of chicken or anything that a chicken produced. So I opted for a veggie pizza which was very tasty. Add to that that I put a new beer on tap - Lancaster's Milk Stout - and you have the makings of a very tasty evening (but which is very bad for the waistline). No worries though, I'll spend the week getting my weight down again.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I tried out the ABC diet yesterday. For those of you who aren't familiar with it, it's the Anything But Chicken diet - where you reach a point where you just can't eat one more ounce of chicken or anything that a chicken produced. So I opted for a veggie pizza which was very tasty.
I don't get it. Aren't you supposed to have the chicken first, get sick of it, then have the veggie pizza? I didn't note an overabundance of chicken eaten prior to this post.
__________________ Just because your mother thinks you're special doesn't mean I do
I don't get it. Aren't you supposed to have the chicken first, get sick of it, then have the veggie pizza? I didn't note an overabundance of chicken eaten prior to this post.
Chicken's what I've been eating for the past 2-3 weeks, happy hour and parties excepted(oh wait, there were chicken wings at the last party...). When you see my weight go down on a weigh-in update, you can bet that the day before most of the meals were chicken. (Much like today.)
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Chicken's what I've been eating for the past 2-3 weeks, happy hour and parties excepted(oh wait, there were chicken wings at the last party...). When you see my weight go down on a weigh-in update, you can bet that the day before most of the meals were chicken. (Much like today.)
Okay. Until the corn muffin I don't think any food in here lately had caught my eye.
Did you have chicken and dumplings? I could probably last a month if I could make the dishes I wanted.
__________________ Just because your mother thinks you're special doesn't mean I do
Okay. Until the corn muffin I don't think any food in here lately had caught my eye.
Did you have chicken and dumplings? I could probably last a month if I could make the dishes I wanted.
I don't really mention food, other than fun/interesting stuff, which does not typically include chicken. I think I'd like chicken and dumplings, perhaps too much.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
To mark the 3rd anniversary of my new lifestyle, I rounded out my lighter kettlebell collection, acquiring a pair each of the 4, 8 and 12 kg. I figure this way, I'll be able to progress better with more difficult exercises (turkish getups come to mind). When I did that KB workout on Friday, I used an 8kg KB for the TGU and found it DID make a difference over using a similarly weighted dumbbell. I have a feeling that once I'm done with this new workout, I'll be ready for the 20's or 24's.
Tom, I can't wait to get back to my kettlebells! Your new workout looks tough, but fun. Nice work in here
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Tom, I can't wait to get back to my kettlebells! Your new workout looks tough, but fun. Nice work in here
I like it because all I need is one dumbbell or kettlebell. In fact, I'm debating whether or not to do it at home (where I have my kettlebells but I'm not sure how hot the basement will be) or to do it at the corporate gym (no kettlebells but much cooler).
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - These were better today. Better range of motion too.
A2 Core Twist - Better here too though on the third set I was having problems holding the dumbbell up.
A3 Arm Curls - These are much more manageable with hex dumbbells than the PF monster tire DB's.
A4 One Arm Swings (30 Secs per arm) - This was good again today.
A5 Half Squat with Overhead Press - Good showing here, but again, by the 3rd time through I was feeling these too.
A6 Curl-ups (no weight) - A little better here today too. Still no sit-ups though.
A7 Core Push Press - Still hatin' this one, with a passion.
A8 Squat with Upright Row (30 Secs per arm) - I have to remember to squat on these, as if I don't pay attention I end up bending over rather than squatting to get the weight.
A9 Row (30 Secs per arm) - Did these standing this time, and was really hoping that second-hand would move faster on that last set. Good experiment in relativity.
Overall - I'm really glad I opted for the corporate gym for today's workout. Even with the air conditioning I was sweating profusely. Exhausted? Yes, but the good kind of exhaustion, from a workout well done.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
A Superset 1 - 2xAMRAP in 1 minute
A1 Squat w/Shoulder Push Press
A2 Pushups
A3 Mountain Climbers
B Superset 2 - 2xAMRAP in 1 minute
B1 Reverse Lunge w/Bicep Curl
B2 Bench Dip
B3 Squat Thrust
C1 Swimmer's Press (Bicep Curl to Overhead Press) 2x15
C2 Lying Side Rise 2x15
D1 Close Grip Bench Press 1x15@45, 1x15@65
D2 Lat Pulldown 2x15@75
E Stairs 1x5 flights (taking steps 2 at a time)
F1 Plank 2x1 minute
F2 Crunches on Stability Ball 2x20
G Side Plank w/Arm Raise 1x10
A Superset 1 - Not a bad lead off - I'd done each of these exercises before.
A1 Squat w/Shoulder Push Press - This wasn't too bad, as I'd already been doing something like it as part of my routine.
A2 Pushups - Feels like regression here, but it's been a while since I've actually done pushups.
A3 Mountain Climbers - Again, could've been better here, but wasn't too too bad.
B Superset 2 - 2xAMRAP in 1 minute - Lunges were ok, Bench Dips were awful and squat thrusts were pretty pathetic toward the end. (What I really ended up doing on the squat thrusts were burpees, since he had me jump at the end of each rep, which was the pathetic part lol.)
B1 Reverse Lunge w/Bicep Curl - Not too bad at all, once I got my balance down.
B2 Bench Dip - It's been ages since I've done these, so my performance was less than stellar - something to work on.
B3 Squat Thrust - I can say that I've finally done some real burpees... not really good burpees mind you, just middle of the road burpees.
C1 Swimmer's Press (Bicep Curl to Overhead Press) - Again, not too bad on this one.
C2 Lying Side Rise - This was difficult for me to do, particularly on the left side (possibly due to my bum shoulder). It involves lying on your side, and pushing your torso off the ground with the triceps of the outer arm.
D1 Close Grip Bench Press - Not too bad here, but again, I'd done something like this before. Also this was with the olympic bar, not dumbbells.
D2 Lat Pulldown - I need to watch leaning back too far, but otherwise I did ok.
E Stairs Ah yes, the stairs - haven't done these in a while either, and it showed.
F1 Plank 2x1 minute - The beloved plank, this was a teeth gritter to be sure, but I made it.
F2 Crunches on Stability Ball - More difficult supersetted with the planks, I felt it in my midsection before the end of each set.
G Side Plank w/Arm Raise - This involves doing a side plank, and holding the outer arm straight up, you bring it down and under the side you're planking on. I had to pause briefly before the end of each set, but I did all reps.
Overall - I signed up for a Healthy Living Weight Management class at the local Y, which includes 3 personal training sessions. To get a different perspective/training method I decided to go with another of the Y's trainers, Tom, rather than my usual trainer. A good workout, which I was definitely feeling the effects of by the end.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Ok, I know there were posts here from FoodfromAfar and Karla... but they seem to have disappeared along with my reply. In short I thought the trainer was good. Yes, it was all one workout, but for some exercises I didn't go the full minute (bench dips come to mind). Also, I only did 2 sets for each exercise, with the exception of the last, where I did 1.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
hmmmm I posted as well but it seems to have disappeared. Asking again, what's a core push press? I don't like the push press in fatloss 3 becuz it makes my fat jiggle (sorry for the bad visual). What a great variety in those workouts and congrats on upping your kettleball weight!
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