Arrant Fitness

Sun, 27 Apr 2008 01:50:57 GMT

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!!

Steve Maxwell

Sun, 06 Apr 2008 23:17:54 GMT

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.

PHOTOS finally!

Sat, 05 Apr 2008 01:41:30 GMT

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.

Sat, 15 Mar 2008 02:26:36 GMT

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.

Wed, 20 Feb 2008 22:49:40 GMT

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!

Back at it.

Wed, 13 Feb 2008 01:16:59 GMT

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.)

The "50"

Thu, 07 Feb 2008 00:42:41 GMT

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.

Recovery

Sun, 03 Feb 2008 16:49:51 GMT

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.

Pursuit of the Greek Standard

Sat, 26 Jan 2008 14:55:47 GMT

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.

another 2 consecutive days

Thu, 24 Jan 2008 01:46:51 GMT

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 Gaston Gazette Article on RHEK Instructor

South Point track star rises from humble beginnings in Russian orphanage By Phillip Gardner

BELMONT — Justine Kish doesn’t recall much from the first five years of her life.

Why would she want to?

Born in Russia, Kish never met her parents. They abandoned her in the hospital without as much as naming her. She spent the next five years in a destitute orphanage, at the time not knowing how deprived she was.

More than 14 years later, she’s a strong and outgoing teenager living in Cramerton, showing no signs of her troubled and impoverished childhood.

“I couldn’t ask for any more right now,” said Kish, a South Point High School senior who was adopted at the age of 5 by an American family.

How far she’s come.

Eating rotten fruit

According to Russian medical records, Kish was seriously ill at birth. Without her parents present, the hospital assigned her the name Svetlana Nasibulina.

Over the next five years, she spent time in two different orphanages in Saint Petersburg, Russia’s second-largest city.

She remembers the name of her best friend, Sasha. She recalls sneaking into an office where someone often treated her to a lollipop.

Those were the few good things.

The children worked like slaves, cleaning the house and washing their own clothes — that is, the few clothes they had. These children had next to nothing. What we would consider everyday items, such as socks, were hard to come by. Even quality food was no guarantee.

“I remember eating rotten fruit,” she said.

In the winter of 1992, Zoltan Ladislaus and Laurel Kish, a couple from Pennsylvania, became interested in adoption as their oldest two kids were finishing school.

“All of a sudden we had this big house,” Laurel Kish said. “I said, ‘This is so lonely.’ ”

At first, they tried to adopt from El Salvador. After the plan fell through at the last minute, they heard about a chance to adopt a Russian child.

The process wasn’t easy.

“It was an emotional roller coaster,” Laurel said. “Three or four times they told me she wasn’t coming.”

As part of the deal, the Kish family had to pay for their new child’s first five years of expenses and chip in funds to improve conditions at the orphanage.

Eventually, the adoption worked out.

A new home

As soon as Svetlana got off the plane in Pittsburgh, she recognized her new mom and dad, whom she had seen only in photos.

It was the beginning of a life-altering transition.

She became so attached to her coat that she wouldn’t give it up. She wasn’t sure about the food at first, but that was the only thing that scared her.

Because she was already speaking Russian at the time of the adoption, there was a significant language barrier.

“I remember it being so frustrating that (Mom) didn’t understand what I wanted,” she said.

But she picked up English rather quickly, her mom said.

She also picked up a new name. Laurel named her after her grandmother.

When it came time for school, Justine’s parents couldn’t let her go, so they held her back for a year, giving her extra time to learn English.

“I needed her home,” Laurel said.

Justine’s father, who had foreign ties of his own, died one year, one month and one day after the adoption. He had grown up Budapest, Hungary, and his family didn’t like the Russians. Little did he know he would eventually adopt one.

Four years after Zoltan’s death, Justine and Laurel moved from Pennsylvania to Cramerton so they could be closer to Laurel’s other children.

Uncanny athlete

Justine’s athletic talents began surfacing in middle school when she earned Cramerton Middle School’s female Ironman athlete award.

It was in middle school that someone taught her the proper hurdling technique, a skill she’ll use this weekend in the 3A West track and field regional.

Justine set the Big South Conference record in the 100-meter hurdles with a time of 16.79 seconds last year. She’s become so proficient in the hurdles that she’s shooting for a top-10 finish in both the 100 and 300 hurdles at next week’s state meet.

“After winning the 300 hurdles in conference my freshman year, it really encouraged me,” she said.

She attributes her success to hard work. Her coach agrees.

“She’ll do anything,” South Point track coach Kristen Werder said. “Any criticism she takes to be constructive.”

Justine has also lettered four years in basketball and volleyball. She’s also taken up martial arts, which she started at age 13.

She loved it so much that after a month she made her mom sign up for the unlimited plan.

“From a skill set standpoint, there are very few people on the planet like her,” said her instructor Ryan Hoover of Ryan Hoover’s Extreme Karate on Hudson Boulevard. “She hits harder than most of the guys that hit with us.”

She’s also a quick learner. Justine picked up martial arts so quickly that was teaching by the age of 16. Of course, she gets plenty of practice. She works out seven days a week.

“She’ll whip your tail and anybody else that wants to jump in,” said Melinda Wilson, her basketball coach at South Point.

Infectious smile

Justine seems to make friends every where she goes.

“She just grows on you,” Wilson said. “The more you’re around her, the more you love her.”

“She’s a sweetheart,” said Chris Kitchen, who has helped the track team since her freshman year. “Hardest working kid I’ve seen.”

Her karate students and their parents love her, Hoover said.

“She’s one of those people when she comes into the school, the energy level goes up almost immediately,” Hoover said. “Her smile is infectious.”

Justine can’t stand to sit still. She always has to be doing something, whether it’s track or karate or something else.

Perhaps her hyperactive nature stems from her working childhood at the orphanage. To this day, she says she enjoys cleaning because she was bred to do so. (Her mom contests this claim.)

Other facets about her past she hasn’t been so eager to learn. But the older she gets, the more curious she becomes.

“It’s not like I’m not interested any more,” she said. “I’d like to have more understanding of my past.”

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.

Sun, 20 Jan 2008 22:51:55 GMT

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.

Thu, 17 Jan 2008 00:38:58 GMT

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.

My Training Philosophy
Physical Culture vs. Working Out
First and foremost, I’m a physical culturist. My workout system develops not only my body, but my mind and fighting spirit as well. In my many years of experience as a physical educator, I’ve seen a disturbing trend towards mindless, so-called “workouts.” People attempt to drug themselves with physical “busy work,” typically without thought, rhyme, nor reason. The public buys into every faddish gimmick that comes along. Looks are the priority: the proverbial six-pack and tight buns are the sole reasons they drag themselves to the gyms. Some of the slightly more enlightened give a cursory thought to their sports performance or otherwise improved athleticism. Often, the men are trapped into their continual rounds of bench-pressing and curls while the women seemingly seek their destinies upon the “treadmill to nowhere” all the while lulling themselves with the lullaby of the My-pod pied piper. Instead of being engaged, every effort is made to disengage from potential mind/body connection.
And where does the fault lie? Where do you point the finger regarding this dismal state of affairs? It wasn't always this way—once upon a time, within even our grandparents time, people actually performed hard physical labor to earn their daily bread. With much of the physical work being replaced with our modern machine age, human-kind was forced behind a desk, seated before that vortex of suck, the modern day desktop computer. Neither may we forget how times have changed after work hours, with the living room altar to the television screen.
Our modern education system has failed our children, not only on the academic level, but in good health and fitness education. From the time they begin pre-school, children are strongly encouraged into sedentary behavior, punished for physical activity and rewarded for physical passivity. The advent of the video game finished the job. As a former Health and P.E. teacher in the public school system, I’ve witnessed the horrors of what inactivity has done to our youth—obese children who can neither perform push-ups, sit-ups, or even hang from a bar, much less pull themselves up.
On the other side, the sole source of information for young men wishing to break free have been the muscle rags in the stores. This is the single source of information available to young men and women. Every cover, the same story: a large, beefy and bloated muscle-head, sporting a scantily-clad sexy and orange-hued nymphette. The message is loud and clear: if only you buy this month’s magic supplement or follow the secret sexual kung-fu routine outlined in this article, you, too, will be powerful and sexy enough to get the girl.
It’s like the sirens’ call to Odysseus, luring those ancient sailors to their demise upon the rocks. Well, at least to the death of their training results. These magazines are the greatest source of misinformation: their singular objective being advertising revenue.
There are islands of sanity on the seas of the insane world and hopefully, I’m one of them, ha. I’ve always considered myself a truth-seeker, at the least and, from the tender age of twelve I’ve been searching for the best methodologies for reaching one’s optimal genetic potential. I’ve always placed health as the top priority and I’m a strong advocate of mens sana in corpore sano. I believe only when one is in their best state of physical health, will they look and perform their best.
Form Follows Function
My second tenet is performance-based training: in being able to excel in the domain of physical activity, a beautiful body, and mind, will result. Form follows function. I dedicate this website to these ideals. I am, above all, a classicist, I promote a rebirth of the ancient Greek ideal. The Greek statues have set the standard for beauty and physical excellence for the past two thousand years and I’ve yet to see anything to surpass them, least of all the modern body builder.
The Maxwell Method entails a wholesome, nutritious diet, plenty of rest and quality sleep, and whole-body, performance-based exercise. You can’t be good at everything, nor can you even do everything. Pick and choose—wisely—that in which you intend to excel. Coose something that truly sings—delights—your spirit. Much of what you may choose is dictated, not only by your inner nature, but your physical constitution. Striving for balance is key. I look to the old and authentic to create the new. I use ancient, time-proven techniques. I go old-school, pre-1950’s, before the era of performance-enhancing drugs. Any protocols created later are subject to scrutiny. I tend to shun most modern equipment, though it can have its uses, preferring ancient tools for modern warriors. I’ve closely studied the great warrior societies of the past, none of which have been surpassed in physical excellence by modern men. I synthesize eastern and western philosophies, realizing that no one appoach contains all the answers. I look at empirical evidence, not just controlled science, because modern science hasn’t reliably provided all the answers to my questions. I’ve been formulating my ideas since 1962 when I first hefted a rusty barbell in my father’s basement. I’ve based my training philosophy and method on three pillars:
Self-experimentation
Clients used as guinea pigs—all of my personal clients and students have acted as my private training lab.
And read, read, read. Always seeking, always learning.
Ironically, perhaps, all three pillars rest upon the foundation of willingness to change and try on new ideas.
It’s my fervent hope to be of service and inspiration to any who visit my site.
– Steve Maxwell

Higher Elevations

Sun, 13 Jan 2008 13:48:31 GMT

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.

Pre-travel workout

Sun, 13 Jan 2008 04:44:10 GMT

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.

Wed, 09 Jan 2008 01:41:10 GMT

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....

Round three

Sun, 06 Jan 2008 20:11:28 GMT

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.

2 days in a row

Sun, 06 Jan 2008 04:13:30 GMT

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.

2008s first workout

Tue, 01 Jan 2008 17:24:57 GMT

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.

The first photos

Sun, 30 Dec 2007 16:34:55 GMT

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.

A few reintroductions

Fri, 28 Dec 2007 01:48:17 GMT

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.

Christmas Eve Workout

Mon, 24 Dec 2007 17:30:58 GMT

Just because its Christmas Eve doesnt mean its a day to sit around. Not that I could do so if I wanted to, as there is always something that needs doing to get ready for Christmas Day.

Today consisted of"

50x swings each arm
30x clean and press each arm
20x halos
2 minute farmers walk
45x KB pushups
170x bicycle crunch
1 minute press walk each arm
30x box jumps
60x jump squats
20x KB squats (70 lb)
15x KB balancing pushup
10x snatch each arm

It was quite hard to breath today. Its cold out and I dont tend to run the heat in the house. So it got pretty rough, but I did hammer through it. Also helped Buns with her KB workout today, she improved her form on several exercises. Shes still got some learning to do, but it will come. Shes definitely putting out a good effort.

No, Im not dead

Sat, 22 Dec 2007 03:24:21 GMT

Ive continued working out, just never got to updating since last time. Alas, I cant recall entirely what all I did, but Ive done two full workouts between last time to present. Took a few days to do nothing as my girl came home. Resumed after a brief break and introduced her to the kettlebell. She has her own 18lb KB now. ^^ Really noticing some changes coming about. Muscles are beginning to show more definition all around. Give it about 4 months or so, I should be in great shape. A few notable things are that my bicycle crunches are increasing. I did 170 in my last workout, with little soreness at all today. Increased my jump squats to 60, did three 2 minute farmers walks in the last workout. Also a point of interest to me is that unless it is even remotely warm out, I havent broken a sweat throughout workouts that are longer in duration than 45 minutes. Shocker, that.

Sat, 15 Dec 2007 20:29:58 GMT

Full workout today. Didnt get to do anything yesterday, as I was out all day long.

Today I got up and exercised right away

Swings
Clean and Press
Snatch
High Pull
Getups
Farmers Walk
Press Walk
KB pushups
box jumps
jump squats
bicycle crunches
KB windmill
KB squats

Thursday is Complete rest.

Fri, 14 Dec 2007 00:44:28 GMT

Didnt do much yesterday, and Im doing less today. Most recent workout was a killer after all, and left me sore. Today I was going full bore at work from beginning to end. So Im drained. Working out would be counterproductive at this point. A good nights rest though should yield proper conditions for a full workout on the morrow.

Tue, 11 Dec 2007 23:38:54 GMT

Went with a full workout today.

35x single arm swing each arm
5x KB windmill
20x halo each direction
30x pushups
60x box jumps (moved up to 3rd step today!)
130x bicycle crunches (split 50,40,40)
10x clean and press
2 minute farmers walk
1 minute KB press walk each arm
10x KB squat (70lb.)
20x jump squat

stretches and jumping jacks as usual, sinuses are bothering me a bit, so I scaled back just a bit tonight.