Ugh, the last 2 weeks at work have been killer. Preparing for a demo forced some 16 hour days and an altered and reduced eating and sleeping schedule. Getting home at 2AM, and needing to work on my home business before getting back to work for the morning put my workouts again on the back burner. I should be back closer to a normal load at work for a few months: consistency will return to my workouts.
3 ROUNDS
30 x Single 16Kg KB Snatch(each hand)
21 x Double 16Kg KB Jerk
15 x Single 16Kg KB Overhead Squat(each hand)
Same exercises that I have been doing, but I upped the reps and dropped a round which results in a little more volume, about 10%, but lots more density. Unfortunately I counteracted the density by taking fairly long rest breaks, especially before and during the 3rd round. Not much eating and lots of sleeping today left me weak for my workout, the up and down left me very light headed after each set. Thought about stopping after the second round, but just decided to give myself some long rests and get the reps in.
I am going to start adding some diversity to my workouts pretty soon.
Power Wheel Crawl
100m 9:03 total in 7 mini sets, 3:17 crawling, 5:46 resting
Run
400m 1:52 (7:28 pace)
400m 1:40 (6:40 pace)
Kuri posted this video as a challenge about a month ago:
I have accepted. It will take some work, but today was a good first go. I did it on the track, and made a pretty good size blister on the palm of my hand. This is indeed harder than it looks; unless it looks really, really hard. Can't go too fast or you tip, but going slow makes it take that much longer. Not only does it hammer the core, but it also did a number on my shoulders making running afterward painful. The running really was just something to do since I was at the track, but it was hard too and shows me how out of shape I am.
Ben, a quick search found me one for $40, and one on Amazon for $46 with free shipping. I wonder how much you could save with a DIY, and at what cost of quality and reuse.
2 ROUNDS - 6 reps each
Single 24Kg KB Swing(each hand)
Double 16Kg KB Jerk(2-handed)
Single 24Kg KB Snatch(each hand)
Single 24Kg KB Row(each hand)
Single 24Kg KB Overhead Squat(each hand)
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108 total reps, 6:03: 2:54, 3:09.
My plan was to repeat a workout from last October(when I was getting an occasional workout in here and there), but the second exercise was supposed to be a Clean and Jerk, not just a Jerk. So beating that previous time by 44 seconds probably works out to about an equivalent performance - 17.85 reps per minute(17.69 in October). I did loose a little time in the first round by dropping the Kettlebell on the first rep of the overhead squat - I just got my shoulder in a funny position on the descent and had to let it go.
I like this as a short intense workout. It doesn't take long, but that sure doesn't mean that it is easy. I am using my heaviest kettlebell for most of it; I don't have two 24Kg, or I would do the Jerks(Clean and Jerks) with them too.
Ben, a quick search found me one for $40, and one on Amazon for $46 with free shipping. I wonder how much you could save with a DIY, and at what cost of quality and reuse.
I'll check with my peeps down at MuscleDriver to see what they can do for me. Otherwise, I'll price some stuff at Home Depot and compare. Of course, I have to consider how my last DIY went: a wheelbarrow shell and rope for sled pulls. Yeah, it's still sitting on a floor unassembled, and that was over a year ago
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
2 ROUNDS - 9 reps each
Single 24Kg KB Swing(each hand)
Double 16Kg KB Clean & Jerk(2-handed)
Single 24Kg KB Snatch(each hand)
Single 24Kg KB Row(each hand)
Single 24Kg KB Overhead Squat(each hand)
-------------------------
180 total reps, 10:18: 4:21, 5:57.
I am dissapointed with letting my log drop to page 4 by going a whole week without working out, but at the very least I am keeping my weight moving in the right direction. I owe myself a power wheel walk soon. I repeated my last workout(except doing Clean & Jerks for the second exercise rather than just Jerks), but I upped the volume by 50% by doing 9 reps per round instead of the 6 last week. Even with more volume, my pace for this workout was just barely slower: 17.47 reps per minute(each 2-handed clean & jerk gets counted as 2 reps) versus 17.85 last week. I hammered through the first round moving quickly from each exercise to the next, but the second round required very short break before wach new exercise. Getting this workout under 9 minutes will put me at a pace of 20 reps per minute which I would be very happy with, espically with all of the exercise changes and working mostly with the 24Kg kettlebell.
3 ROUNDS
30 x Single 16Kg KB Snatch(each hand)
21 x Double 16Kg KB Jerk
15 x Single 16Kg KB Overhead Squat(each hand)
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333 total reps, 23:57: 5:23, 7:59, 10:25.13.9 reps per minute
I decided to bring a stopwatch with me to my most repeated workout. It was a tough one. My first round was over 20 reps a minute, but my pace fell quickly. I had to break the 3rd round Snatches into 15 right, 15 left, 15 right and 15 left, but still did all 60 without setting the kettlebell down - my grip just couldn't handle another set of 30.
I've got to work harder to bring my weight down. I think organizing soccer pratice a little more consistently and slowing down the Dr.Pepper will do the trick, I just need to get them done.
Power Wheel Crawl
50m 2:58 total in 3 mini sets, 1:25 crawling, 1:33 resting
Band Workout - Upper Body Circuit 2 Monster Minis(black) 1 ROUND - 10 reps each : no rest
Press(split stance each side)
Row(split stance each side)
Overhead extension(split stance each side)
Band Pull(split stance each side)
I finally got my bands incorporated into a workout. The lower body circuit came from what is going on at 3:15 of this video from last years Summit. The upper body exercises are pulled from here. I decided to keep the volume pretty low(doing only 1 round of each) and do both an upper body and a lower body circuit to get a feel for the exercises. In the future I will add more volume and maybe work the upper body and lower body in separate workouts.
I also gave the power wheel another go. But this time I limited myself to 50 meters to keep from over doing it, I don't want to hurt too much tomorrow. Once I can get the 50 meters in 2 sets; I will stick with 3 sets and work for distance until I can hit 100 meters.
Thanks for checking in guys - it is great to be back in the swing of things. Of course this week has been slow again in terms of workouts. That band workout left me quite sore for a few days, I'm glad I kept the volume low. I had soccer practice Monday, and will again today and tomorrow; and played volleyball till pretty late on Tuesday and fell asleep as soon as I got home. Wednesday I took the day off work, but worked all day up till 2AM on my LEGO store and missed my workout.
I will for sure get a workout in tonight after soccer practice. Probably with the kettlebells, and save the bands for the follwing workout. I am getting an itch to lift something heavy too, so I am going to get into the gym soon.
Working on your LEGO store? Is this something you're building or do you have a LEGO business?
I haven't had time to build anything lately - mostly because I do have a LEGO business, and it kept me up late again. The last 2 weeks, sales have been especially high; and with Heidi out of town this week, I've been working very late every night. I have a store at an online LEGO specific marketplace BrickLink. Sets, instructions, individual pieces, most anything LEGO you can find there. You would never imagine the size of the market.
Snatch Test - 16Kg
50 Right
50 Left
-------------------------
Score = 50
Jerk Test - 2 x 16Kg
30
The LEGO store kept me up past 2:00AM again, but today I got outside and did a quick little workout afterward. I neglected to warm-up and just ran at this cold. These are the same scores I got when I did these tests two months ago. Hopefully next time I will be a little less tired and a little more into the workout and knockout a better score. On the plus side, I am down 12 pounds in those last 2 months.
Yes, LEGO are fun, and I have hundreds of thousands in the house. Unfortunately, lately, I spend all my time working and selling and haven't been playing. I have lots of things partially built, plus the desire to do a stop-motion animation for a contest next month that I just never have the time to get around to working on. At least I am making tome for my workouts these days though.
And Terry, that isn't my site. I am a single merchant of many hundreds that sell on it. It is like our eBay, but for buying LEGO buy the piece, whatever piece you want and as few or as many as someone has to sell. But yes it is a very impressive site and well worth the modest 3% selling fee.
Power Wheel Crawl
50m 4:00 total in 3 mini sets, 1:21 crawling, 2:39 resting
Band Workout - Upper Body Circuit 2 Monster Minis(black) 1 ROUND - 10 reps each : no rest
Press(split stance each side)
Row(split stance each side)
Overhead extension(split stance each side)
Band Pull(split stance each side)
I repeated the exact band workout I did last weekend. I decided to hold off on increasing the volume because last week this left me sore for a few days. I think I will be ok after this one, then increase volume next time, probably separating upper and lower body work onto different days.
My power wheel crawl was worse because my first mini-rest involved going and getting my gloves and then getting back into the wheel. I didn't get any blisters last week, but I think the heat of the track today burned the blisters into my hands. The skin is still there, but the size of about 2 quarters is detached from underneath and will probably come off later this week. Even with the gloves, as soft as the blisters was, I could feel them getting worse so the second and third mini-sets I had to walk on my knuckles. Luckily the blisters won't affect Kettlebell workouts.
Yes, the internet is a wild place, even bringing a group of guys like us together as friends.
Dave it may not be quite that much harder than it seems, I might just be that much weaker than you remember. And actually I didn't so much wallow as just lay face down on the hot track and fry, but that helps keep the mini-rests short.
Snatch Test - 16Kg
60 Right
60 Left
-------------------------
Score = 60
Jerk Test - 2 x 16Kg
37
After doing this the other day but only repeating my scores from 2 months ago, I was a little disappointed. The conditions the other day were less than ideal, so I decided to give it another attempt; this time going in with a goal. 20% improvement on the snatch was good to get, and was the most I had in me; couldn't have gotten another rep with the left hand if I had to. 40 was my goal for the jerk, because I thought I had improved on it more than the snatch, but scored a 23% improvement on that.
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