May 30th.

30th. sat.

Turn of the century gym class, notice each child has a dumbbell....what happen to us?

WO du jour:

20 mile bike ride with the club at a good pace. cut it short having to go some place .

afternoon session:

10.9.8.7.6.5.4.3.2.1. reps for time.

Power clean: starting with 125# and adding 5 lbs each set up to 175

handstand push ups: high incline against the wall.

12:32 time to get up on the wall and adding weights suck up some time, but did not stop.

100 push press with the 16kg. kettlebell.

May 28th.

May 28th Thurs.

I know this is a kettlebell, but what hell is he doing with it?

WO du jour:


Heavy bag warm up, stretch bands.


4 min. each arm push press with 16 kg kettlebell


4 min. each arm snatch with 16kg kettlebell.


4 min. each arm long cycle 16 kg kettlebell


2 min each arm bottoms up press 12kg. kettlebell.


28 mins total work time.

At night: Kettlebell push pressing from 24kg to 44 kg.

felt strong for a change.

remember this mission is sacred

May 27th

May 27th.Wed.

There has been statements as of late that kettlebells are a new fad. This picture is a club in 1905; yes over a 100 years ago. thoes round items are not foot rests.

WO du jour:


Warmup on C2 for 2000 meters. S.H.O.T. 16lbs
21,18,9 reps as fast possible.
225lbs barbell deadlift
Dips
2-24kg kettlebell front box squats.
10:10
Conducted a morning Tai chi. Class.


This is something I don't do as much as I should, but if I start doing some classes, I should get the benifit I always got from the stress free exercise.





May 26th. tuesday

WO du jour:


5 sets as fast as possible

20 pullups

30 pushups

40 situps(abmats)

50 air squats.

18: 50

may 25th Memorial day

may 25nd. Memorial Day

attended Memorial day activities in Washington DC with my Motorcycle Club, the Nam Knights of America since 1988.

WO du jour:

just a short session of 3min each arm with 20kg kettlebell long cycle.

total of 18min. work time.

when you travel you can get a good workout with your trusty kettlbells.

May 21th

WO du jour:

25 mile bike ride on a hilly route. The weather finally warmer and I get to work on my tan. As for the workout, I was able to traverse the route solid and steady.

May 20th.

WO du jour:

20 mile bike ride on the rail trail at a hard pace.

Later in the day short Kettlebell GS session to keep legs loose.

May 19th

May 19th

Did you notice that she is using kettlebells?








WO du jour:


Warmup: Stretch Bands, jump rope.
15 reps of 2-16g push press
15 reps burpee/pullups
10 reps of 2-16kg push press
10 reps burpee/pullups


3:28 not bad, felt real good,but that is just the warmup.


24kg kettlebell haft snatch: 2min per arm for 4 sets.


16kg kettlebell 40/40 reps 3:49


I had to suck it up a little as my forearms were fried.
No Rahabdo today.

May 18, 17th, 16th,15th.

May 18th. Monday

This is a picture of Sri Chinmoy who is wrist curling 250lbs dumbell. Yes, he is for real. He has a religious cult that uses extreme feats of physical exercise to develop spiritual strength. I knew him from his ultra marathons years ago, when we would run 100 miles for fun and participate in 6 day races on a track. In his gym I saw him short press and hold over a 1000 lb dumbell over head in a special rack. I want to be just like him when I grow up.

WO du jour: Good shoulder warm up with stretch bands for heavy press session, 50 situps, 50 push ups and 50 air squats.

500 meters rowing

30 reps each arm 75#DB floor press.

1000 meter rowing.

20 reps each arm 75lbs DB floor press

2000 meters rowing

10 reps each arm 75lbs DB floor press.

17:28

Floor press is a mostly tri exercise if you keep the DB pronated. I got the 30 reps but then again you can rest it a little in the retracted position you can't benching.

Went out for a 18mile bike ride in the afternoon thinking it would be warmer. Had to wear winter gloves and hat. Yes, it was 43 deg. in the afternoon.

May 17th sunday:

WO du jour: warm up with Indian clubs, and light kettlebell.

3 min. of fig 8 and catch with 16kg kettlebell.

10 sets of 10 each arm, 20 kg. kettlebell standing press with no jerk.

10 sets of 10 reps reg. deadlift.

May 16 sat.

WO du jour: warm up with Indian clubs, jump rope and stretch bands.

3min each arm 16kg kettlebell GS style for the following:

push jerk: approx. 10 reps per min. for 6 min total.

snatch: 18 reps per min. for 6 min.

Long Cycle: 6 reps per min for 6 min.

The kettlebell was never set down for 18 min. total time. just your basic GS training session......I guess but then again I am a beginner and they call this "soft style".

May 15th. Friday:

WO du jour: rest day.

15 mile bike ride. Warm day with a good steady pace.

May 14th.

May 14th.

Just a reminder that eating a Zone diet is necessary for performance.






WO du jour: Warmup: jump rope and stretch bands, joint mobility especially the legs from yesterday's hard bike ride.





100 round kicks on the bag


100 elbows


100 body punches





100 SDHP 100lbs: that was the easy part of the session as I love the deadlift.


100 16kg snatch: what ever.


100 box jumps 18" that was not easy as my legs were dead from yesterday.


100 trusters 50 reps with 16kg and 50 with 20kg.


100 reps pullups all hand postions, that sucked. When you weigh 200 lbs its never easy, but then again, few attemp to take my lunch money.





30:22 the box jumps slowed me down so my dead legs could jump up without tripping which happened several times.

"the mission is sacred"

May 12th,13th.

May 13th: Wed.


Very good dip bars. Dips are like pullups, you don''t need little else.










WO du jour: 20 mile bike ride on the rail trail at a 19 MPH pace.






May 12

WO du jour:


Warmup: Battling Ropes for 10 sets. 30sec./30sec. work-rest.


Barbell Front squat: 10 sets of 10 reps


Barbell full snatch: 10 sets of 2 reps




GS snatch for 8 min. 224 reps with 16kg 2 hand changes. '

May 11

May 11 monday

yes kettlebells can be rough on hands

WO du jour:
Warmup with stretch bands and pulleys and light kettlebells

5 reps x 5 sets push press 28kg each arm

5reps x 5 sets push press 32kg each arm.

10 sets of 5 reps pullup pronated grip

May 10th Mother Day


WO du jour:

The crew when out for a 40 mile bike ride early Mothers Day. Windy as shit, cool but none the less a good ride.

Back home,back to business

May 9th.

Persi is saying "are we done yet?"

WO du jour:

Bands and joint mobility warm up.

10 sets of 30/30 sec on C2 (maintain 140meters)

Dumbell "Grace" 60lbs dumbells

10.12

Kept the pace steady but not too fast so the DBs don't get sloppy. I tried the 65's for a few but they are a little too heavy, not so much the weight but speed and manipulation is poor from not performing the movements that often with heaver dumbells. My barbell time is faster but the dumbells seem harder.

1min/1min each arm GS Kettlebell push jerk with the 20Kg at 16 reps per min. This is a little fast but after 5 sets I had enough. It was not so much my arms but my hips from the leg action.

Kettlebells go everywhere

May 4th. 3

Never leave home without your Giri

WO du jour: warm up with heavy bag, stretch bands, and C2 rower.

did a few watt checks on the C2 rower to see if the workout was going to be strong, 610 watts and second set, which is not bad, but I have been a higher. I am not checking my true power output enough. RPE does not tell the story unless the emotional level is high.

5 sets AFAP

20 deadlifts at 140 lbs

10 dead hand cleans at 140lbs

10 2-20kg kettlebell push press

14:44 not a bad time, but the dead hangs smoked me big time.

rested 5 min and did 100 jumping pull ups. I was scheduled to do another set but my arm were too stiff to be effective.

50 sit ups

I am going a training trip upstate so its back to business and less fun and games. However, I always take my kettlebells to gain converts and keep my training up even though the training itself is normally enough.