Below are the 20 most recent journal entries recorded in arrant_fitness' LiveJournal:

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Saturday, April 26th, 2008
9:33 pm	Im due to update this thing, but it would get droll if I just update with the same info.  Workouts are going very well, just to toss a curve I randomly tried a workout consisting of pushups, situps, and squat presses.  Each required the use of a kettlebell.  Used the kettlebell as a pushup device and turned them in various angles to work different muscles.  Worked them until I couldnt crank out another rep.  Situps now are done with my kettlebell mounted on my chest.  35lbs make situps a real ab burner.  Excellent exercise, but be limber for it.  Squat press is kinda how it sounds, clean the kettlebell, squat, and press it when you stand from the squat.  Taking some fundamental exercises to the next level.  Let me tell you, throwing this concept into the mix left me more sore the following day than Id been for a while. Also, Ive opted for the 53lb kettlebell upgrade in weight.  I spoke with a longtime friend from the Netherlands, and in his vast experience was able to advise me in confidence that I will be able to handle the 53 just fine.  So, I do so look forward to my next challenge!!   Current Mood: excited Follow me?
Sunday, April 6th, 2008
7:15 pm	Steve Maxwell http://www.maxwellsc.com/ Heres the mans website, check it out for some interesting content and products.  He has a blog and that fancy stuff.  Hes one of my inspirations in fitness.  After all, check the guy out at age 55.  Whats not to be impressed with?  He has his years in, the educational credentials.  Its worth it I think to take a listen to what he has to say.   Onward and upward, friends. Follow me?
Friday, April 4th, 2008
9:24 pm	PHOTOS finally! Alright, got some photos finally, my brother was gracious enough to catch a few during the clean and press.     I feel Im making great progress.  The motions that were very hard a mere few months ago are becoming easy.  Im prepared to move up in weight.  Im researching the best jump in weight.  There is a 44lber I can get that Ive spoken on, but Dragondoor and Pavel mentioned you can make the leap to 53lbs from 35lbs.  Ill continue to look into that.  My eventual goal is go reach 70lbs, maybe 88lbs beyond that if Im feeling crazy.  But, one step at a time.  God, I love Kettlebells. Current Mood: pleased Current Music: Wishmaster by Nightwish 2 Followers . Follow me?
Friday, March 14th, 2008
10:07 pm	Wow, its been too long between updates.  I rather failed to mention on this journal that I was in the process of moving.  Entirely my fault, so anybody that bothers to read this, thats why.  Finally got settled into the new residence.  Workouts have been progressive as always.  Im overdue for some status pictures, so I hope to get some up before long.  Admittedly though, I have been a bit lazy this week.  Just got done today with a killer kettlebell routine, I chopped off a few exercises to create a short, intense workout.  That seems to be the best way to do workouts, make them short and intense, lasting about 20-25 minutes with minimum rest.  When I went to that versus getting in as many different things as I could work into 45 minutes, I noticed immediate results.  Im going to go with some advice of a friend in the fitness field, go for about 4 weeks on a routine, 3 intense weeks, and one backoff week.  The backoff week consists of a less intense approach to the workout.  Into the fourth week, develop or reintroduce another workout to shock the body into action, rinse, repeat.  Sounds like a very solid approach, and will prevent slacking of results and burnouts. Shame on me, Ive let cheerwine become a bit of a habit in the past two weeks, slap-slap on the hand.  Its back to water for me, I need to keep off the artificial stuff.  Its always been a bit of an achilles heel, especially Dr. Pepper.  Just goes to show, you cant slack for a minute, or youll creature old habits.   Ok, the workout: STRETCHES!  Stretch before workouts, it will preserve your joints, and that is the closest thing that exists to the fountain of youth. Clean and Press Halos Reverse Lunges Hindu Squats Pushups Russion Twist (picked this up recently, killer exercise) Vertical Rows Farmers Walk (I do this on tiptoes now) Bicycle Crunch Split Squats This begins the new cycle for the next 4 weeks, and Ill likely trade off with a barbell/kettlebell hybrid complex I put together not too long ago that covers the whole body in about 20 minutes.  More on that when I get back around to it.   Current Mood: energetic Follow me?
Wednesday, February 20th, 2008
5:36 pm	Been a bit between updates, but I assure you, Ive been active as ever.  Last evening was my most recent workout.  Performed my swings, clean and press, halos, reverse lunges, snatches, deadlifts, pushups, situps, and leg raises.  Its certainly gotten noticeably easier over the past few weeks.  I will probably make an adjustment to my work load until such time as I can invest in the next size KB.  Speaking of investments, I got a recommendation from a friend of mine on a DVD.  It features Steve Maxwell among other highly touted KB/fitness gurus.  It called The Boys are back in Town.  http://www.mikemahler.com/kbworkshopdvd.html  Theres the link, anyone can read up on it.  Ill definitely get a copy at my earliest convenience, and will doubtlessly sing about it once Ive bought it, watched it, and applied the science.  More on that as it develops. And lastly for today, on a side note, a friend of mine went into the Navy, and today is her first day at Basics.  She was above the weight limits for her frame before Christmas.  Within 2 months, thanks to a combination of a starter KB program I put together, and a program she was doing w/ her recruiter, she just made the limits, and is now happily being punished by the military for the next two months.  Cheers to her! Follow me?
Tuesday, February 12th, 2008
8:09 pm	Back at it. So, after the 50 I did last week, I followed up with an abridged version at 30 reps.  I decided a brief break was in order.  Fully recovered today, it was back to business.  I did single and double arms swings, clean and presses, snatches (i think i did about 50 snatches w/ each arm, I was feeling in rare form today)....lesse, also did some halos, dead lifts, reverse lunges, situps, leg raises, and  pushups.  I believe I will soon make that investment in the 44lb. kettlebell, as I noticed today that the workout was rather easy.  Even Jim commented that Im making it look easy.  O.o  When its noticeable to others, its about time to up the ante.  Jenkins, my 44lber please.  (Im not totally sure when Ill be able to order it, hopefully very, very near future.) Current Mood: accomplished Follow me?
Wednesday, February 6th, 2008
7:13 pm	The "50" Tried something new today, and what a crazy workout it was!  The workout concept is called "50".  Going against the clock, you do 50 rep supersets in rapid fire.  Heres how my variation went. 50x swings right arm (completed non-stop) 50x jumping jacks (completed non-stop) 50x pushups (20, 20, 10) 50x swings left arm (completed non-stop) 50x situps (completed non-stop) 50x reverse lunges left (15, 15, 10, 10) 50x reverss lunges right (15, 15, 10, 10) 50x deadlift (15, 10, 10, 10, 15) 50x KB pushup (10, 10, 10, 10 ,10 *cranking out those last ten was an experience I wont be forgetting soon*) 50x alternating leg lifts (completed non-stop) 50x jumping jacks (completed non-stop) = 550 quality reps Note**  All the exercises broken into "sets" werent really sets in the same since, because I would take a quick second to take a sip of water, and/or a few deep breaths and resume.  Not more than 12-15 seconds break between sets.....yeah.....ouch.....oxygen just decided to abandon me after a bit.  Also, no break period between exercises.  You finish one and move right to the next. Since you are against the clock, you have the mindset to keep rest to a minimal.  This is a brutal method, because it will smoke the muscles, it will cause systemic fatigue, you will feel ill at interval.  My breath got very short, I had sweat in my eyes (!!!!).  But on the plus side, you get in a tremendous full body workout with a strain of cardio.  I honestly dont know what the resulting time was to the minute, nor did I especially care after the routine (XD) , but I know I was well under 40 minutes, maybe under 30.  So, with that in mind, I will probably get a good stopwatch so that I can monitor and post my results.  There is definitely a sense of accomplishment after this routine.  Ill do it again soon. Current Mood: accomplished Follow me?
Sunday, February 3rd, 2008
11:41 am	Recovery Hadnt had anything to post in a bit.  Most of last week I was seized with a pretty rough cough.  Naturally, when one is less than 100% healthwise, its ill-advised to pursue exercise, since its counterproductive.  Ones body already has to deal with recovery from illness, and as such doesnt need the additional strain of recovering from physical culturing.  Indeed, it would likely even make illness worse.  So, since I am fit and able again, the past two days have been great for me, since I missed my workouts so much I was visualizing them during my work hours.  Hitting the kettlebell again was a good slap in the face.  Thankfully I dont believe I suffered much loss in my pursuits, as I felt strong, and still do at this moment.  I dont recall the workouts exactly, but I did reintroduce the barbell deadlift into my lineup.  Its just too good of a full body exercise to ignore forever, and it complements well with the KB.  Aside from that, much the same.  Focused on doing high reps of swings to make up for the lost time as it were, even though you cant really "make up" lost time in excercise.  Its like lost sleep, once youve lost it, you cant really make it up.   So, Ill be back into the regular "swing" of things now.  Onward now, to the great heights of physical fitness. Current Mood: cheerful 1 Follower . Follow me?
Saturday, January 26th, 2008
9:39 am	Pursuit of the Greek Standard Ever since I read that Steve Maxwell article, Ive been absolutely amped to pursue the "Greek Standard", that age old standard of physical excellence.  Cant get the notion out of my head really.  It is with that in mind I went after my workout with increased vigor today. Heres the lineup today. 1x Omelet set each arm 10x side bends 10x halos clockwise and counter 60x alternating KB pushups 200x bicycle crunchess (repeated the 100 rep set again today!  Went 60/40 with the other two sets) 30x situp 10x box jumps 60x jump squat 10x dead lift 20x reverse lunges 2 minute farmers walk 30 second press walk each arm 10x clean and press each arm I seriously cannot wait until I can invest in Maxwells training series, the man has worked his way into my mind as a great inspiration.  The very idea of antiaging through physical excellence naturally appeals to me, even though Im only 24.  Its a new dimention to the mix that can have far reaching benefits.  I would put it out there to anyone to pursue this level of excellence.  Its a tremendous motivator. Current Mood: determined Follow me?
Wednesday, January 23rd, 2008
8:33 pm	another 2 consecutive days Had a session of "physical culturing" yesterday and today. On both days I performed the Omelet.  Yesterday I focused on situps, and went back to bicycle crunches today where I was able to perform a 100 rep set!  Performed swings as per the norm, along with halos.  Box jumps yesterday, squats today.  Pistons also today.  Kettlebell press today, Farmers walk yesterday.  Yknow, mix it up.  I initially wasnt going to do anything major today, but got inspired after seeing the Ultimate Fight Night weigh ins.  Amazing how little things like that just get you in the mood immediately.  I thought about the fact that these guys in the UFC just got done putting in about 2 months of nothing but training, day in, day out, limited food options, limited activities.  When they put themselves through that, by God I can hit the kettlebell again.  Also, yesterday I read an interesting story about a Russian Girl.  Heck, here, Ill post it. ( Made in Russia.... ) Ive actually met the girl in the article at one of the seminars Ive attended with Bas Rutten.  She doesnt get tired.  Never.  She went for 3+ hours of working in the seminar and didnt even breath hard.  Good story there. Noticing the callouses are getting hard on my hands, and they tend to let me know in grand fashion theyre present in the middle of workouts, particularly with swings.  Working mans hands.  Ouch.  Hurts so good. Current Mood: inspired Follow me?
Sunday, January 20th, 2008
5:42 pm	Today I kicked off with a workout before getting some errands done.  I started with the omelet series, which consists of doing 5 reps of swings, high pulls, snatches, clean and presses, curls, and squats. So, today went like so. 2 Omelet set each arm 2x getups each side (decided against doing more, the omelet killed me XD) 60x KB pushups (30, 30 with KB turned 90 degrees every other set) 30x situps 200x bicycle crunches 80x jump squats 20x halos each direction 30 second press walk each arm 5x KB windmill each arm good workout today.  my rest in between exercises is reducing noticeably.  Always exciting to notice results.  At this rate I may be able to get my 44lb. kettlebell in less than 2 months. Current Mood: calm Follow me?
Wednesday, January 16th, 2008
7:31 pm	Ok, standard workout yesterday. 60x swings 220x bicycle crunches 80x jump squats 40x box jumps (note, I have started using the 5TH stair!!) 10x KB squat 5x getup 20x clean and press 1 minute press walk 70x pushup with variation 10x halo 30x situp Yeah, as 'fore mentioned, Ive started using the 5th stair in my box jumps, Im proud of that fact.  I cant say enough how much I appreciate my KB.  I cant wait to invest in some other tools.  Inside the next two months I hope to get a 44lb KB, a book or DVD copy of "The Nake Warrior" by Pavel, and Steve Maxwells complete DVD set.  Speaking of Steve Maxwell, I want to post this fitness scripture by the man himself.  Great read. ( Steve Maxwell speaks.... ) Current Mood: inspired 4 Followers . Follow me?
Sunday, January 13th, 2008
8:35 am	Higher Elevations Got up this morning and did a short workout.  Higher elevations made it rather more intense than normal, so a lesser workout duration was still plenty enough to work me over hard. Today I kept a simple rotation and added a set of halos to the end.  I tried doing getups, but space in the dorm made me iffy on getting more than one off on each side.  Too many valuable possessions in close proximity.  Better to err on the side of safety there. So, my rotation consisted of: 30x single arm swings each arm 10x double arm swings 60x pushups (didnt have the other KB handy, so, back to basics today) 150x bicycle crunches (HARD to get in a good deep breath in the dorm, this was rough) 90x jump squats 10x halos I ran a rotation of: 10x swings 15x pushups 50x bicycle crunches 20x jump squats repeat for three sets, and then I fit the remaining listed exercises in after that. Overall, its tough in higher elevations.  Despite the workout being much more condensed, I feel like I worked as hard if not harder than on one of my normal workouts at the gashouse.  I had to walk out of the dorm room afterwards to get some air, its oppressively small in these dorms, and trying to get oxygen was yielding no results after almost 3 full minutes.  The more open space in the lobby proved better for regaining a regular heart rate and steady breath.  If I had more time in the mountains, I feel good about the idea that I would gain significantly improved cardio over time.  Current Mood: drained Follow me?
Saturday, January 12th, 2008
11:38 pm	Pre-travel workout This morning I got a workout in before a trip to Cullowhee.  My fiancee is back to attending college, and so here I am in Western North Carolina once again.  Today was a condensed workout, rotated swings, KB pushups, bicycle crunches, and jump squats, and threw in a set of other exercises such as halos, getups, and side bends.  Enough to get a good pump but not wear myself out before the road trip. I brought my kettlebell with me.  Im presently in the mountains and want to try the workout in higher altitudes.  Just to guage the difference in difficulty in a thinner atmosphere.  We'll see how that goes on the morrow. Current Mood: curious Follow me?
Tuesday, January 8th, 2008
8:34 pm	Ok, took a day of rest yesterday, I was really feeling the burn.  Truthfully I was sore today, but I felt good for a workout.   I did a ton of swings today.  Found a few tips on the net, and swings are a huge part of the game.  So I did a bunch of swings today. 70x single arm swing each arm 5x getup 220x bicycle crunches (did a 70 rep set to kick it off!) 30x KB pushups 30x KB pushups (KB turned 90 degrees, this was hard as I dont typically do pushups this way) 60x jump squats 30x KB squats 10x box jumps 30 second press walk each arm  10x KB windmill each arm 40x leg raises Also tried a concept I had at work today.  Partially sit up and hold the position with controlled breathing.  KILLER burn!  Did so for about 45 seconds twice.  YIKES, that burned....I mean seriously, it didnt have the usual accompanying feeling of nausea when you really go for it, but maaaan.... Current Mood: creative Follow me?
Sunday, January 6th, 2008
3:02 pm	Round three Ok, today, as I said yesterday, has seen a full KB workout. 30x single arm swing (each arm) 20x clean and press (each arm) 20x halos each direction 30x KB side bend 90x jump squats 20x KB squats 30x box jumps 40x KB pushup 200x bicycle crunches 40x leg lifts 10x situps (my abs were just killing me by this time, I decided to throw it in last minute and GOD that sucked) My abs and pectorals are killing me.  Have been since yesterday.  Proof of them really working during the exercise.  As before mentioned, I have moved to jumping for the fourth step on the stair case.  Im aiming to be able to reach the fifth stair in quality reps.  I also tried to do some single arm pushups for the first time and actually managed three reps on each arm, although the quality was shaky at best.  I havent ever been able to do a single arm pushup with any degree of succes prior to this.  Current Mood: accomplished Follow me?
Saturday, January 5th, 2008
11:02 pm	2 days in a row Yesterday was a full KB workout, followed today by general exercise. Yesterday was comprised of: 30x single arm KB swings 20x clean and press each arm 5x getup each arm 2 minute farmers walk 20x halos 60x jump squats 20x KB squats 30x box jumps (moved to fourth step!) 30x KB pushups 200x bicycle crunch 30x side bend 30 second press walk each arm Today: 50x KB pushups (10 reps for 5 sets) 40x box jumps (fourth step) (10 reps for 4 sets) 80x jump squats(20 reps for 4 sets) 200x bicycle crunches (50 reps for 4 sets) Tomorrow:  I will conduct a full KB workout.  Abs are really feeling it today, as well as my pecs.  Buns began her workout cycle today.  She did a standard workout, and will start the KB program I put together tomorrow. Also, today marks day one of Shanda's KB workout regimen.  >:)  Another inductee into the Gashouse KB group.  Current Mood: awake Follow me?
Tuesday, January 1st, 2008
12:15 pm	2008s first workout Today I ushered in the year 2008 with a good workout.  Kicked my ass pretty good, tried cutting the breaks down in between circuits. 30x swing each arm 10x clean and press each arm 20x halos each direction 50x pushup 200x bicycle crunch 80x jump squat 30x box jump 2 minute farmers walk 50x KB side bend 30 second press walk each arm 20x kb squat Going to start regulating my soda intake.  It needs to fall within my 10% cheat catagory.  Thankfully during a workout nothing is as satisfying as a good ice cold bottle of water, so no temptation there.  Mostly its with foods I feel like soda the most.  Although even then I often get water with lemon, as in the case with Chinese food.  Ill be trying to stick with my resolution to cut back, and hopefully ultimately, cut it out altogether. Current Mood: determined Follow me?
Sunday, December 30th, 2007
11:04 am	The first photos Hey guys, got up and worked out first thing today. A fairly standard workout, focused heavily on the legs today. Didnt go over the top like last time but I was feeling good throughout. Also, got my first photos up. Been a month or so, give or take, and I figured it was time to get a couple photographs of the results thus far. In another month Ill do the same and Ill have photographic evidence to compare. Heres the photos. The devils themselves, the large ones belong to Josh and myself, 35lbers, the small one belongs to Buns, 18lbs. Flexing. Relaxed. More in a month. We'll see where I am then. As for today, I did: 50x swing each arm (broken 30, 20) 10x clean and press each arm 20x halos each direction 30x box jumps 100x jump squats 20x 70lb. KB squats 200x bicycle crunch (split 50, 50, 50, 50, improvement on rep duration here) 60x KB side bend 2 minute farmers walk 1 minute KB press each arm 45x KB pushup Lasted about 45 minutes today. So, a month or so in. I must say that the results are dramatically apparent to myself. I am somewhat more toned, and that will continue to be the case over the next few months. What is more noticeable, likely only to myself around folks, is my rather dramatically increased strength and strength duration. I dont wear down nearly as fast, Im sleeping a great deal better, and my job has been a lot less stressful. Furniture is easier to handle. By weeks end Im feeling great, not burned down by Thursday. Diet hasnt really seen any change, Ive always practiced decent habits. Im trying not to succumb to the allure of soda, if I can kick that, Ill be in a very good place in terms of health. My eating habits have always been good aside from the soft drinks, so theres no real need to change up on it. Looking back, the workout schedule appears sporadic, but I listen to my body carefully, and perform when I can do so. I rest when I know I need rest. Thankfully the workout is fun, so lack of enthusiasm has been no problem. I dont have to really arse myself into action. Contrary to that, I have to make myself focus and do the stretches and do them right because Im ready to hit the KB right away, and you just cant skip the stretching. All said, Im very happy with the results thus far. Ill go ahead and make a few new years resolutions with health in mind. I will try to limit sodas down to the 10% cheat rule. Plan to cheat 10% of the time, be happy you can occasionally splurge and not feel guilty for it. Also, I will, this year, obtain the next size in Kettlebell. Current Mood: energetic 1 Follower . Follow me?
Thursday, December 27th, 2007
8:31 pm	A few reintroductions Had a long workout tonight.  Lasted for about an hour, uncommon duration.  I didnt really pay any attention to the time, just the task at hand.  I felt really into it tonight, and plugged away until I realized how much time had passed. Tonight I did: 20x single arm swings each arm 25x clean and press each arm 20x halos each arm 10x kb squats 20x jump squat 60x alternate jump squat (reintroduced) 40x hindu squats (reintroduced) 5x getup each side 45x kb pushup 30x box jump 2 minute farmers walk 20x neck bridge (reintroduced) 10x 70lb kb swing each arm 40x side bend (reintroduced with kb) 40x non weighted side bend (reintroduced) 30 second kb press each arm 210 bicycle crunches (WOW!)  Tonight I thought I would try a few things I hadnt done in quite some time, just to shake it up a bit.  Nothing has gotten boring, but it doesnt hurt to toss in some things from time to time to keep the muscles on their toes as it were.  That said, Im sure Im going to feel this in the morning. Current Mood: energetic Follow me?