Tuesday, July 31, 2007

today's work

walked ~5 1/2 miles.

kettbell swings x 10; x 5

kettlebell clean x 7 x each arm

snatches (right) x 8

clean (left) x 5

Monday, July 30, 2007

Yesterday and today

Yesterday's workout:

Ultimate frisbee for an hour.

Kettlebell (44lb):
20 two-arm swings x 2
10 one leg romanian deadlifts x 2 (1 set each leg)
8 one-arm clean x 2 sets w/ each arm
10 one-arm snatch (right)
5 one-arm snatch (left, had to stop, need to strengthen my left shoulder)
8 one-arm press (right)
5 one-arm press (left)

Kettlebell workouts are hard and fun


walked for a little more than 5 miles


Sunday, July 29, 2007

Went for a 45 minute walk last night.

Saturday, July 28, 2007

kettlebells and stuff

Last night I did a home kettlebell/pull-up workout:

Everything was with my one 44lb kettlebell

Basically did a couple sets of swings (two and one arm), and did some practice sets of cleans with each hand. I also did a couple of snatches for the first time (right arm only at this point). It does not take much work with the kettlebell to get you sweatin pretty hard.

I also did two sets of chins, 10 reps each.

I will probably be doing a bit of these kind of workouts as I try and get more skilled with the kettlebell, because my current gym membership is expired at the moment, and because i'm still trying to get settled in to my new place.


Friday, July 27, 2007

Still Here

Yeah, its been a while. Between moving and my birthday, my exercise has consisted of mostly moving heavy shit, playing vball, and golf. I will likely continue to just do running or kettlebell liftin at home until I've finished unpacking and organizing everything. Then i'll get back on the train.

Friday, July 20, 2007

last night

Did alot of party walking again. I'm going to have to enter some competitions for this. Man I feel like a zombie at work right now.


Wednesday, July 18, 2007


walked 40 minutes (~2 miles) tonight

Tuesday, July 17, 2007

tonight's workout

warm-up: sauna, dumbell windmills with 15 lbs dumbells, stiff leg deadlifts with bar, 95 lb deadlift, 135 lb deadlift

set 1: 165 x 5
set 2: 175 x 5
set 3: 185 x 5
set 4: 195 x 5
set 5: 205 x 5 (had to grind these out with pause between the last 4)

Single-legged Romanian deadlifts w/ 20 lb dumbell in each hand
set 6: left leg x 10
set 7: right leg x 10
break set: dumbell windmill x 5 with each arm/side bend
set 8: left x 9
set 9: right x 8

Good stuff, the last set of deadlifts were scream hard.

I will be sore tomorrow

Monday, July 16, 2007

This past weekend

So I didn't hit the scheduled workouts this weekend. Instead I had a kickass time playing volleyball, disc golf, and doing a little drunken walking (form of training similar and often combined with drunken boxing; tiger-style). I have a weird left rib pain goin on possibly from one of the afformentioned activities. I am going to give it overnight to see if it simmers down a bit and just walk tonight instead of deadlifting, which I plan for tomorrow at this point. Its a journey, not a race.

And i'm getting better and better at kettlebell cleans, swings, and presses. I dig it.


Friday, July 13, 2007

last night's workout

Walked 20 minutes and 15 at lunch.

Last Night:

warm up: chins and shoulder presses with bar


1: chins (+45lb x 5) AND barbell shoulder press (100lb x 6)

2: slow perfect form pull-ups x 7 AND shoulder press (100lb x 5)

3: chins (+45lb x 3 + 90 degree hang for 5 seconds) AND shoulder press (100lb x 5)

4: slow perfect form pull up x 6 AND dips (+60lbs x 6)

5: L-set chin x 7 AND dips (+60lbs x 6)

6: Towel grip chins x4 AND dips (+60lbs x 6)

regular set 7: one-arm snatch 40lbs x 10 (left)

set 8: ditto (right)

I was playing with my new kettlebell too. I was able to begin performing the one-arm clean (after smashing in into my forearm a couple times). I am exciting about some of the new exercises I will be able to do with this, I will probably practice them on a daily basis for the most part to get comfortable. I think the 20 kilo (44lb) was a good weight to start and learn with.


Tuesday, July 10, 2007

This morning:

Warm-up in sauna for 5, warm up with body weight squats and squat with bar, squats with 95lbs and 115 lbs.

set 1: 125 x 6

2: 135 x 6

3: 145 x 6

4: 155 x6 (multiple breaths between 4, 5, 6 rep)

5: 155 x 6 (multiple heavy breaths between each rep)

6: front squat (95 lbs x 6)

7: 40 lbs. one arm dumbell snatch x 10 (left)

8: ditto for right arm x 9

Notes: My left hip flexor was sore when I woke up for who knows what reason. It had a little twinge of pain and the bottom position when I was warming up, which subsided once I put some weight on the bar. It is fairly sore afterward, maybe I have a little strain on that one due to whatever imbalances exist in my leg/hip/etc. structure. Hopefully this will just fade out like most little pains.


Monday, July 9, 2007

walked 30 minutes this morning and 30 minutes tonight. Tomorrow morning is squat time again.

Sunday, July 8, 2007

Workout yesterday:

1 - Warm-up: good mornings with bar, side bends holding 20 lb dumbell overhead; deadlifts 95 lbs x 8, 135 x 5

set 1: 155 x 5
2: 175 x 5
3: 185 x 5
4: 195 x 5
5: 205 x 4

Single leg romanian deadlifts holding 2 20lb dumbells:

set 1 (left): x 10
set 2 (right): x 10
set 3 (left): x 9
set 4 (right): x 10

more side bends with overhead dumbell (20lbs): 2 sets (left, right) x 6 bends

I'm sore today in my whole back and butt and legs, nice...

Thanks for the inspiration Carl Edwards

Friday, July 6, 2007

Get it together.com

last night workout:


1 - chins (+45 lbs x 5 ) & military press (95 x 5)

2 - pull-up (+45lbs x 3 and hang at 90 degree elbow for 5 sec) & military press (100 x 5)

3 - towel-grip chin x 6 & military press (105 x 4)

4 - L-set chin x 8 & dip (+60lbs x 6)

5 - chins (+45lbs x 3 and hang at 90 degree elbox for 5 seconds, hang at 135 degree for 5) & dip (+60 x 6)

6 - triple set: pull-ups x 6 slow AND 8 two-arm dumbell snatch w/ 20 lbs each arm AND 6 one-arm snatch w/ 20 lbs with left then right arm.

Then I stayed out till three with birthday boy during which time I fed my body with beer and walked probably about 1.5 miles.

I need to actually get some sleep this weekend.

We'll see how it goes.

Thursday, July 5, 2007


I played volleyball for about 3 hours yesterday. That shite is a killer workout, my legs and back are tore up.

Tuesday, July 3, 2007

Did squat last night

warm-up in sauna for 15 minutes, did some bodyweight squats and squats with the bar to warm up.

set 1: overhead squats (45 lbs x 6)

set 2: overhead squat (45lbs x 6)

warm-up: backsquat (95lbs x 8) , (115 x 6)

All sets were full backsquats (ass to grass)

set 1: 125 x 5

set 2: 135 x 5

set 3: 145 x 5

set 4: 155 x 5 (took breaths before last 2 reps)

set 5: 155 x 5 (took deep breaths between each rep)

set 6: 135 x 5

set 7: front squat 95 lbs x 5 (just to keep fresh how they feel)

One-Arm power snatch (dumbells)

set 1 (left): 40 lbs x 9

set 2 (right): 40lbs x 9

cool down: 10 minutes on treadmill

Monday, July 2, 2007


I was at the beach for a week where I did some pushups, pullups, situps, squats (bodyweights) and tons of swimming. I plan to get back into my workouts either tonight or tomorrow after work depending if I end up playing volleyball or disc golfing after I get off or not.

Welcome in the golden month.