Archive for the ‘Workout Reports’ Category

Workout Update 8/12/13

Posted: August 12, 2013 in Workout Reports

As mentioned last time, I put bodyweight squats into the rotation. I’ve found that 5 x 20 is bracing, but certainly doable. The first few times, I felt it significantly, but my body seems to be starting to get used to it.

On Sunday, I did a set of alternating 5 x 20 on bodyweight squats and pushups. That got the heart rate up pretty well. I am not in my best shape ever. That said, I was able to complete the whole workout in a handful of minutes. The gasping and sweating continued for sometime thereafter.

I sense that, if I keep on with this addendum to my workouts, I’ll get inured to the load, and be able to keep increasing the intensity (or add another exercise, like situps, perhaps.)

That’s the news. I’m going to 8 reps on the k-bell exercises tomorrow, provided that I have enough time to do so. After that, I’ll be out of town, in which time I’ll probably do the squats and pushups to keep myself occupied.

That’s all for now.

So,

I felt like my current program, as neat as it was, lacked legs. We’re working from the stone soup recipe book here, it seems. Anyway, I was talking to my friend Dave the other day, who is doing the 400 challenge. That’s doing 100 pushups, 100 situps, 100 body weight squats, and 100 bodyweight rows in 17 minutes or less. Or, in most cases, trying to do that.

Now, I don’t want to go after that goal at this moment, worthy as it is, but it put me in mind of body weight squats. Which I will be adding to my routine. I did the first bout of them (100 total) yesterday. I did a few sets of twenty, then dropped to ten careful reps each set for the rest. My first foray will probably be working toward 5×20, then 4×25, and who knows what after that.

With the state of my knees, the bodyweight squats are a fairly friendly way to get some leg work in, and I can do them almost anywhere (but not at work, I’d rip my pants.)

I’m considering adding a few other things in, perhaps as part of a Saturday remedial workout.

Exercises that are on the docket:

Sandbag Turkish get ups

Large sandbag lifts to standing position (I have enough overhead work already)

Pushups (I’ve been considering making a run at a hundred consecutive for a while now).

***

Those are my thoughts at this hour. Cheers!

Cannonball, Week 3

Posted: August 6, 2013 in kettlebells, Workout Reports

I’m up to seven reps on the kettlebell snatches and push presses this week. I missed on Monday, as we were slammed, and I had no time, so I made it up today. All’s well at this point. It breaks a good sweat, but I’m not feeling any pain. I’m actually getting better in terms of form (mostly). I’m hoping that the trip to ten reps on this first ‘bell will serve as a good technique practice. I’ll need to not be flailing around and spazzing out when the weight begins to go up. I think that I’m going to do one extra 7 rep day, so that I’m on a schedule to go up in weight on Mondays.

So, everything’s going according to plan at this point. I’ll be interested to see how it feels as I get into the highest swing of reps, then increase the weight. On paper, dropping down to 5 reps for a 4 kilo increase shouldn’t be very tough.

That’s the news at this hour.

For some time now, I’ve wanted to find a simple, effective way to get some exercise at work. While one could sacrifice lunch hours, try to squeeze showers in, and do other such shenanigans, I didn’t think this was a great solution. The harder it is to exercise, the easier it is to quit, and thereby remain flabby.

One could also bring in equipment and keep it nearby. The issue with this is that most exercise equipment is big, bulky, and not friendly to the cubicle spaces so many of us work in. For me, I have an open-backed cube that’s about the size of a prison cell, and is generally filled with computer bric-a-brac. I couldn’t really have a barbell in there.

I did, however, have a kettlebell kicking around. Hmm…

Kettlebells are very compact, and they have a flat bottom, so they don’t roll around. They’re a solid workout tool, and don’t require a lot of changing weights. You can just up the intensity by choosing harder exercises or doing longer sets.

Thus, I came to my current plan. I have the 24 kilo ‘bell. I’m going to be doing snatch, clean, and press exercises with it in the afternoons between telephone calls and projects.

To begin, I started with five sets of five reps on each exercise. Each week, I’ll increase one rep per set, until I get to 5 sets of ten for each hand in each exercise. If that feels comfortable, I’ll jump to the 28 kilo bell, going back to 5 reps per set. I figured this out, and if I can keep this ascending scale going, I’ll be doing 48 kilo lifts in less than a year.

Now, this doesn’t count in the minor injuries, sore joints, time away, and plain-old stick points, but it’ll be an interesting journey. I’m about to switch up to seven reps on Friday this week (three exercises a week is what I’m feeling comfortable with, as more tends to give me a sore elbow).

Anyhow, that’s what’s going on. Cannonball in the cube.

More details to follow.

So, I’m at my high school reunion, and coming back from lunch. I thought I’d see what passed for an exercise room at the resort. It was a pretty small, fairly underwhelming little spot. Clearly, people come to Havasu to run the lake and get lit up, not work out.

There was a little dumbbell rack, and that was something. It only went up to 50 lb. ‘bells, though. I wanted to do some bent rows, and 50 won’t cut much water with me, so I had to get creative. It turns out, with rubberized octagonal dumbbells, you can stack one on another and hoist the bottom one, at least with bent rows. 100# is more like it.

Cheers from Havasu.

I’ve been doing some more dynamic effort “twitch” stuff with the kettlebells. The exercise I’ve been fooling with recently is to snatch the ‘bell, lower it down to the rack position, then assume an opposed-leg stance. I dip into a quarter squat and jerk the ‘bell to extension, trying for maximum acceleration. According to the Westside Barbell method, I’m about where I need to be with a 53# bell, as I can put @100 overhead in a strict press (with one arm).

I’ve been doing sets of three jerk/push presses, holding at the top and with deliberate negative repetitions. When I recruit my hips and legs properly, the ‘bell goes up really fast. I think this would have been an amazing exercise when I was throwing the shotput, as it gets that sudden muscle activation and muscle-group interlock in almost the same movement that a shotputter needs.

Anyhow, hope everyone’s well.

K-bells again

Posted: May 30, 2012 in kettlebells, Workout Reports

So, I generally don’t do really “serious” stuff with kettlebells. I’m not trained. My form is…what it is. I tend to just play with them. For that, they prove to be great fun.

I did carousel turns, squats to press from the clean “rack” position, Push presses with staggered feet (for maximum velocity) and snatch to long holds while carrying the ‘bell around the gym.

It was a good play time.

Cheers!

K-bell stuff

Posted: May 22, 2012 in kettlebells, Workout Reports

Had fun with the kettlebell this evening. Cleans, snatches, bottoms-up work, a little juggling (until I almost smooshed my toe). Good stuff.

That is all.

Bent some 60D nails this weekend, just wrapping a hand towel around ’em and going to it in the course of things. I still “got it”.

Hoisted and shouldered the Blue Meanie (150# sandbag) without any drama or injury.

That is all.

Mini Workout

Posted: April 23, 2012 in kettlebells, Workout Reports

Today, I did long holds and carousel turns with k-bells.

First I did long holds from bottoms-up clean “rack” position. I managed a minute on each hand.

I then did the same for the top position on bottoms-up snatch. I have to look at the k-bell, so no clocking (but shorter than above, though). I was happy that I at least matched, if not exceeded my right hand time with the left today.

From there, a little ballistic work, with doing carousel turns counterclockwise, then clockwise. Again, didn’t time it, but I kept on for a good little stretch going each way.

All this stuff is with my 53 pound k-bell.

Nice little workout. I’m feeling it.