Sept. 24 2006
Believe it or not there is another Rocky movie coming out this year. I saw the movie trailer last night at the movies. Either Sylvester needs a new pair of sweats or he just borded. How can we believe a senior citizen can step in the ring with a strong 20 something athletic killer, and survive.....well we can dream can't we. Rocky is a man of my heart. Maybe I can make a come back, however unlike Rocky, I never left. Anyway, the flick once again shows the old Rocky trying to rediscover his youth using of all things, Kettlebells. Watch it Rocky, you are heading into the deep dark recesses of the evil world of kettlebells. This is not a meat locker.
On the upside, because a lot of people can relate to old Rocky, this movie showing the use of Kettlebells can only be a positive one for us trying to convince that this execisee mondality is the way of the future of resistance training.
Short session before breakfast:
Barbell Power cleans 150# sets of 10x5
Kettlebell dead hang cleans 24kg set of 5 each arm x 5
kettlebell figure eight with hold 20 Kg 10x5
45 minutes on bike turbo because it was raining.
Sunday, September 24, 2006
Saturday, September 23, 2006
Rainy day is a good sometimes
Sept 23, 2006
Well normally I go out in the morning for a club bike ride but as with a lot of weekend this year, its raining. so it looks like I will be in my personal gym, training grounds, fitness domain or what every you call your place to train with a roof over your head. I am fortunate to have a very nice clean, heated, cooled training area for myself and maybe a client or two. My place has all the essencels needed to train like kettlebells, OL set, heavy tai bag, 2 pull up bars, and space to work. The picture I have in my gym to illustrate what a health club at the turn of the century. You notice I have no machines like the picture. That's be cause I use only "close chain" exercises and lifts. The type you use the whole body as a complete unit. Ken and Barbie would not be happy here.
10 min. on the Tai bag for a good warmup. Put on the old MP-3 player with the finest selection of heavy metal to keep pace at a death wish level.
combo session: 10 sets of the following.
Zetler Squats with 24kg Kettlebell for 15 reps
25 pushups
6 pullups
10 figure eights with hold 28kg kettlebell.
stretching.
Well its not the same as going out to the road for a hard ride but at least it something.
Friday, September 22, 2006
New arrivals
Sept 22,2006
My order for 2-20-kg and 2-28kg kettlebell from Kettlebell Concepts inc. They are the best quality of all the bells sold and I have a sample of each company. The 20 and 28 are good transitional sizes as you move up the latter to heavier weights
Jumped on the bandwagon and did a clean an jerk session usein double 16,20and 28kgs. sets of 10 except for the 28kg and that was 10 sets of 5.
20 mile bike ride with the wife on local rail trail. The upside is that you have a smooth,flat no car riding. The down side is that you run high gear and steady pace like a time trial. Good training ever so often
My order for 2-20-kg and 2-28kg kettlebell from Kettlebell Concepts inc. They are the best quality of all the bells sold and I have a sample of each company. The 20 and 28 are good transitional sizes as you move up the latter to heavier weights
Jumped on the bandwagon and did a clean an jerk session usein double 16,20and 28kgs. sets of 10 except for the 28kg and that was 10 sets of 5.
20 mile bike ride with the wife on local rail trail. The upside is that you have a smooth,flat no car riding. The down side is that you run high gear and steady pace like a time trial. Good training ever so often
Thursday, September 21, 2006
Blitz training
Sept. 21,2006
As the pace of our lifestyles become ever more a time warp, there is a trend in the fitness world to come up with a 30 minute training sessions. Companies like Curves who offer a 30min. Mainly machine workout advertised for busy woman. This is nothing new. I can recall being a nautilus instructor many moons ago and you would take your trusty clip board and a client and run them through each of 12 stations within the 30 minutes and they would leave. Did you every see anyone get big and strong? Hell no! It was a business. How many Nautilus facilities are remaining? Zero as far as I know. You can pick up the equipment for 30% of their original value. These one-stop fitness business come an go. If you don't offcer a good individualize programs, you won't last.
Thats my thought for today.
The mission is to keep the concept of a blitz type training session, you have to plan carefully the mondality,muscle groups to effect, intencity and equipment placement. You can get a HIIT session in as little as 5 minutes using Tabata porotcal, but that is only for the very fit and strong. However for the day to day stuff if you plan you session so there is efficent use of your time.
This morning session: Heavy bag for 10 minutes. Always a great warmup as long as you don't become aggressive and start blasing away like a mad man. I intersperced the punching with sets of pushups on the nuckles.
Hex dumbell cleans: 60#x5x5 have to use the OL type as that is the highest weight I have for Hex dumbells.
Suitcase one arm KB lifts. 36kg 5x6 superseted this ab roller for 20 reps.
Pullups and pushups ladders: Pushups 5,10,15,20,25,30,35,40(started to get sloppie
pullups 2,4,6,8,10, 2,4,6,8.
Stretch:
As the pace of our lifestyles become ever more a time warp, there is a trend in the fitness world to come up with a 30 minute training sessions. Companies like Curves who offer a 30min. Mainly machine workout advertised for busy woman. This is nothing new. I can recall being a nautilus instructor many moons ago and you would take your trusty clip board and a client and run them through each of 12 stations within the 30 minutes and they would leave. Did you every see anyone get big and strong? Hell no! It was a business. How many Nautilus facilities are remaining? Zero as far as I know. You can pick up the equipment for 30% of their original value. These one-stop fitness business come an go. If you don't offcer a good individualize programs, you won't last.
Thats my thought for today.
The mission is to keep the concept of a blitz type training session, you have to plan carefully the mondality,muscle groups to effect, intencity and equipment placement. You can get a HIIT session in as little as 5 minutes using Tabata porotcal, but that is only for the very fit and strong. However for the day to day stuff if you plan you session so there is efficent use of your time.
This morning session: Heavy bag for 10 minutes. Always a great warmup as long as you don't become aggressive and start blasing away like a mad man. I intersperced the punching with sets of pushups on the nuckles.
Hex dumbell cleans: 60#x5x5 have to use the OL type as that is the highest weight I have for Hex dumbells.
Suitcase one arm KB lifts. 36kg 5x6 superseted this ab roller for 20 reps.
Pullups and pushups ladders: Pushups 5,10,15,20,25,30,35,40(started to get sloppie
pullups 2,4,6,8,10, 2,4,6,8.
Stretch:
Wednesday, September 20, 2006
There is a cool air blowing.
Sept 20. 2006
Well I had to put the heat on in my gym to get the chill off this morning, looks like summer is coming to a close. Also I have to remember to warmup more and have my clients do the same. Today is devoted to pressing or in Kettlebell world "grinds". Started with KB side presses. 16Kg. to 32Kg sets of 3.
Got to press the 36kg once with is a record for me, considering I have lost weight in the last few months from all the cycling this summer.
Floor presses with DB: 75#x5, 85x5x3
DB tri extention: 50#5x5
Abs
Did a 20 bike ride at a 19mph pace. Cool day you can really fly, but as with the weights, there has to be a more extensive warmup as the weather get colder. I am fortunate being retired so I can pick the best time of the day to ride but I you have a working schedule, you have to contend with an every increasing colder riding.
Tuesday, September 19, 2006
Legs don't fail me now
Sept 19th. There are many times when you head toward your training and you feel like you are not up to the task. There are two options; forget it today or suck it up and make at least a feeble effort. Well today was like that. Leg training always imprints as negative image of past sessions of quads being traumatized to just short of death.
Squats in the rack. ( at some point in ones lifting life you must "live within the rack") It really the only place I feel comfortable in terms of confindence and above all safety when it comes to squats.
Yes I do KB squats but that just for fitness and improving flexibility, especially overhead type. I find it hard to use heavy duel Kettlebells without effecting shoulders excessively. And yes I could go to the one leg pistol or step ups which I do but there is noting like having your body weight double or triple mashing down to activate the true "core" (TRA)
Squats: 135# to 305# sets of 3.
overhead squats: 16kgx5x5
DB curls 55#5x5
berpees using push and pull up combo. Lost count but it was pushing my limit. I never did so many pullups as I do now since I started to use this exercise.
Abs using 12kg KB. 5x20
Squats in the rack. ( at some point in ones lifting life you must "live within the rack") It really the only place I feel comfortable in terms of confindence and above all safety when it comes to squats.
Yes I do KB squats but that just for fitness and improving flexibility, especially overhead type. I find it hard to use heavy duel Kettlebells without effecting shoulders excessively. And yes I could go to the one leg pistol or step ups which I do but there is noting like having your body weight double or triple mashing down to activate the true "core" (TRA)
Squats: 135# to 305# sets of 3.
overhead squats: 16kgx5x5
DB curls 55#5x5
berpees using push and pull up combo. Lost count but it was pushing my limit. I never did so many pullups as I do now since I started to use this exercise.
Abs using 12kg KB. 5x20
Monday, September 18, 2006
Fall coming
Sept 18th 2006
I got to thinking that with the on coming fall-winter, its time to rethink my training in regards to outside volume, which tends to drop off due to the weather. I can still get in 70% of my biking even in the winter, if the snow is not to heavy, but this year I am going to do something different, and add in more body weight exercises in the form of HIIT routines to keep fitness level at summer levels. Periodization??? Rest??? well, well winter is recovery time but not total down to become fat. Crosstraining???? No we do that all the time so we won't go there. I will start with adding to each session a combo of exercises like birpees using pushups and pullups in tabata form.
Monday: morning session: Ab wheel with sumo style high pull for warmup. fast sets.
Snatches: 2-16kg 10x2, 1-20kgx10x1, 1x24kgx10x2, 32kgx3x4, 36kgx1x3. first time for the 36kg, not that bad.
At gym: deadlifts stiff legged and conventional. 135 to 315# high speed snatches with 24kg 5 sets for cool down.
15 mile bike ride for recovery. Easy pace. quads sore from squats. Hit the hot tub.
Good day for a Monday.
I got to thinking that with the on coming fall-winter, its time to rethink my training in regards to outside volume, which tends to drop off due to the weather. I can still get in 70% of my biking even in the winter, if the snow is not to heavy, but this year I am going to do something different, and add in more body weight exercises in the form of HIIT routines to keep fitness level at summer levels. Periodization??? Rest??? well, well winter is recovery time but not total down to become fat. Crosstraining???? No we do that all the time so we won't go there. I will start with adding to each session a combo of exercises like birpees using pushups and pullups in tabata form.
Monday: morning session: Ab wheel with sumo style high pull for warmup. fast sets.
Snatches: 2-16kg 10x2, 1-20kgx10x1, 1x24kgx10x2, 32kgx3x4, 36kgx1x3. first time for the 36kg, not that bad.
At gym: deadlifts stiff legged and conventional. 135 to 315# high speed snatches with 24kg 5 sets for cool down.
15 mile bike ride for recovery. Easy pace. quads sore from squats. Hit the hot tub.
Good day for a Monday.
Thursday, September 07, 2006
armed and dangerous
Thurs. 7th sept. 2006
In keeping with my goal of never doing the same pratice session more than once, today its power cleans and press to the side. Press to the side instead of the front press method puts more stress on the Delts therefore you have to be more careful on overloading. I tend to do that.
12Kg, 16Kg, 20Kg, 24Kg, 28Kg, 32Kg, sets of three. Floor press. 32 Kg 5 set of 5 with full extention. Ab roller 5 sets of 20. Stretching the legs and cool down with the heavy bag.
second session. 22 mile bike ride. Hip flexors getting stiff, have to stretch more or my flexibility will suffer doing squats and side presses.
In keeping with my goal of never doing the same pratice session more than once, today its power cleans and press to the side. Press to the side instead of the front press method puts more stress on the Delts therefore you have to be more careful on overloading. I tend to do that.
12Kg, 16Kg, 20Kg, 24Kg, 28Kg, 32Kg, sets of three. Floor press. 32 Kg 5 set of 5 with full extention. Ab roller 5 sets of 20. Stretching the legs and cool down with the heavy bag.
second session. 22 mile bike ride. Hip flexors getting stiff, have to stretch more or my flexibility will suffer doing squats and side presses.
Wednesday, September 06, 2006
Back in business
Wed sept. 6,2006
Its been awhile since I was really able to sit down and capture the events of the day due to a very busy life style. So what changed? Sometime you have to slow down and smell the Roses or you burn out like a faster than a fuse.
Barbell squats: 125-200# sets of 2x20 sets. 2x16Kg KB front squat and press combo. 10x10 sets. This is a real eye opener first thing in the morning. Abs with 12Kg situp and twist.
Second session: 25 mile bike ride. Good pace of 18MPH.
third session: 5reps 10 set pullup in combo with DB curls
client session for 30 min. Kettlebell training
Into the hot tub.
Its been awhile since I was really able to sit down and capture the events of the day due to a very busy life style. So what changed? Sometime you have to slow down and smell the Roses or you burn out like a faster than a fuse.
Barbell squats: 125-200# sets of 2x20 sets. 2x16Kg KB front squat and press combo. 10x10 sets. This is a real eye opener first thing in the morning. Abs with 12Kg situp and twist.
Second session: 25 mile bike ride. Good pace of 18MPH.
third session: 5reps 10 set pullup in combo with DB curls
client session for 30 min. Kettlebell training
Into the hot tub.
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