Well I'm back in one way or another. Although I've been great about working out, I've not been so great about updating anything. So here's my first attempt.
Goals for the year are of course less fat and better fitness.
Right now I'm finishing up waterbury's 10x3 for fat loss which I've really liked. Next week will be a low week and then I'm going to go into Coach Dos's Power Training program (which I need to finish reading). I'm planning on doing the 2 day full body and then having 2 days of kettlebells which kick my ass (that and moving up almost 5000 feet in elevation...yeah it does effect you!).
If I get some energy I'll post up pictures of me as well. I was inspired by the guys thread so I'll be following along somewhat there.
Throw in a new job, a new town and trying to find where I fit in all of that, it should be interesting! Oh and the stock market's not treating me well right now...so expect some comments about that as well.
Tonights workout was 16 minutes of kettlebells in the non heated garage. Just stuck with the 16KG bell. Did a combination of jump squats, swings (DARC included), push-ups, jumping jacks and snatches.
I really need to get my pull-up bar in the garage setup as well. Perhaps this weekend.
Hi Chris! Welcome back. Looking forward to seeing this.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Greg - I'm kind of making stuff up as I go. I probably should have some sort of routine. My goal on KB's is to get 100 swings in under 5 minutes. Last test it was 6:42, so I have some improvement to go.
Wyoming is freaking cold...It's got to be in the major negatives. At least it feels that way. You just want to stay inside.
Did a workout tonight. Didn't feel like a did a whole lot despite rests of only 25 seconds. I think the KB's have a lot to do with that. When I use the KB's I only take a long enough rest to catch my breath.
Alright here's what I did.
Hack Squat Machine (hated this thing, but some powerlifters were in the rack so I steered clear of them...) 8x3 with 25 seconds rest in between sets. Weight unknown.
Seated Cable Rows - 10x3 with 25 second rest in between. Weight was 160 I believe.
RDL's - 10x3 - 25 seconds rest. 185 lbs.
DB Push Press - 10x3 - 25 seconds rest - 45lbs in each hand. These actually got me huffing and puffing. Probably because they were the only full body thing I did.
Did a kettlebell workout today in the garage. I moved a bunch of my gym stuff from the basement to the garage as I think I'll be doing my home workouts there a lot more. it's cold, but I can survive (also moved a small heater out there that did no good (that's a KB swing in the photo by the way...it's a bit high IMO...need to bring it down somewhat).
3 rounds of the following
R KB Swing x 10
L KB Swing x 10
30 jumping jacks
10 Push-ups
R KB Snatch x 10
L KB Snatch x 10
BW Squats x 10
Total Reps : 270/Time: n/a
Kettlebells today. This is my easy week so I did just enough to get the blood flowing.
I was attempting another 100 swing's to see what my time was. In the end I was off 10, but for 90 swings (45 in each hand) I was at 5:07 and if I were to add another 10, I think I probably would have been around 5:40 which is about a minute or so off of my previous test. Maybe later this week I'll test it again.
Greg - I'll work on getting some steam for you...I'll turn the heater off next time, even though it makes no difference. I have a 20KG bell as well. Handle is HUGE on it. I need to work with it a bit more, but right now I'm just trying to be consistent and get the heart going without killing myself.
We made it into the gym tonight. It was a good time. I still get frustrated by people, but what I can I do. This was sort of based on Power Training but I think I missed at least one or two things.
DB Hang Snatch - 5x5 (35lbs)
DB Reverse Lunges - 3x8(20lbs)
Seated Cable Row - 3x8(120lbs)
Assisted Shoulder Press (holding onto something and pushing with one hand) - 3x8 (35lbs)
Bench Press - 3x8(135lbs)
12 Minutes of HITT - 45 seconds of rest/30 seconds of sprinting.
And it looks like Mr. Market is going in the direction we all want him to. Up 8 and 9 percent on stocks that I purchased this morning. Was looking at another one that ended up going up 20% today. Drove me up the wall for a bit, but it might still run and I'm sure there are thousands of other runs that I have missed. it's just a bit annoying when it's a stock you have been watching for about a month now.
I'm still waiting for you to catch up alco. I figure if I take this year off you might catch up to me!
hahahaha bitch! hahaha! what was your squat at?
i squatted 315 w/ a ssb awhile back. I've been doing a lot of volume work recently.
I've been working on my speed and overhead recently, and volume on squats. After July, i'm really going to push the squats. I'm thinking maybe 20 rep squats for 6 weeks?
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it's been a few days since I've posted. This is where that other crap comes in. You'll be getting 4 weeks of it. yes I'm working out and watching my diet, but I can't really comment on it right now.
So to that end...Most of my stocks are up which is great. Now if they just keep going up we'll be doing great!
Ah, that would explain why you're down on page 4. Keep up with the weights and diet, and let us know how things are going once the dust settles.
Yeah...buried on page 4...bleh...
3 more weeks of junk on here. Weight is down and overall measurements are down as well. Which is freaking awesome. Now if I can just make it through the diet!
if you need a documentary to watch check out King of Kong. Interesting flick we watched last night.
More "other crap" Weight is down...way down, which is what I want/need (8lbs in less than 2 weeks). Sitting at 230+ was not for me. Now I'm wondering what I'll do after this program to keep going where I want to...
Any how I just didn't want this to fall to the 5th page. Once I'm done with this program I'll be back doing something that I can post more about!
I am back. Due to a funeral and travel I've not been working out the last week...it was a good time to take a break anyways. So next week I will start on powertraining and kettlebell stuff once again. Goal is to lose fat and if I gain muscle that will be awesome. I'll probably be getting to the gym 3 or 4 days a week and then some kettlebell work at home.
Weight 227.4 (Up 5lbs from where I ended...oh well I expected)
Clean Pull - 5@89,5@99,5@119,5@129
Front Squat - 3x10@95
Single Leg RDL - 10@25,2x10@30
CG Bench Pess - 10@115,10@125,10@135
Bent Over DB Row - 10@50,2x10@55
Shoulder Press - 10@65,10@75,10@70
Single Arm Lat Pulldown - 10@50,2x10@55
Seated Russian Twist 3x10@BW+10
4PT Plank - 3x30seconds
Comments: This will be the first time that I've concentrated on doing some sort of olympic movements, which I've always been interested in. The body's going to take some time to adjust however! The blood got moving for this workout, but I'm not sure how much it will do for fat loss. I'll have to watch that for a couple of weeks and see how things go.
I did get a workout in last night...it was just later than normal so I'm posting it up now.
DB Snatch - 5@35,5@40,5@45,5@50
Single Leg Squat to bench - 3x10 (hard with running shoes...chucks would be better)
Good Morning 10@75,10@85,10@100 (easier than I thought they would be)
Bent Over Rows - 10@90,10@115,10@105 (weights are estimated as I'm not sure what the weight of the bar on this device was)
Supported Single Arm DB Press - 3x10@35 (harder than I thought they would be)
Chin-up/Pulldowns - 2CU/8PD,10PD's,2CU/8PD's (weight was 120 on PD's)
Ab stuff
I've been at this gym for almost 4 months and I'm still not sure if I like it or not. There's some powerlifters in there and they are the most obnoxious people I've seen. Not to mention that their conversations usually revolve around getting some.
The last couple of days I've just been beat after getting home from work and I've not wanted to do anything. Last night vegged in front of the TV and watched a couple of old episodes of CSI. Tonight was a bit better, but I didn't make it into the gym. I grabbed the kettlebells which I hadn't touched in ages and did a workout at home.
100 Swing for right hand and 100 Swings for left hand.
It took me 17:30 to do this. I wasn't pushing it. I'd do 5 with the right and switch to 5 on the left. Probably something I'll do when I need a workout at home. See if I can improve upon this time.
Powertraining, kettlebells and other crap
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