Saturday, October 4, 2008

run, weights

ran 1.5 miles quickly

did some double clean/jerks with 2 20kg kbs: 4, 4, 4

and some single clean/jerks with a 20kg: 10R/8L, 5L/8R

3 x 4 chinups

Thursday, October 2, 2008

pushups, week 4, day 1, > 25

21, 25, 21, 21  with 60 seconds between each

rested 120 seconds before final set

did 16, was going for > 32, got some room to go

clean&press + chinups, easy day

4 x (1, 2 ,3)
1 x 6

Monday, September 29, 2008

pushups today

completed week 3, day 3, >25 column with no room to spare.

Took 150 seconds rest after column two because the 30 set really warrants more recovery in my case.  Also took 150 seconds after 4th column to get charged up for the last set.

Finalllly movin on to week 4, will stay in the >25 column

Sunday, September 28, 2008


front squats: 5, 5, 5, 5, 5

single leg rom deadlift: 5R/5L

double leg rom deadlift (2 x 20kg kb): 6, 8

lateral leg raises: 10R/10L, 10R/10L

yesterday, pushups

completed week 3, day 2, > 25 column with no room to spare.

Felt really beat as far as energy levels go. I am still adjusting to getting up for work at 5 30.

Wednesday, September 24, 2008

clean&press + chinups, easy day

2 x 20kg kb: 5 x (1, 2, 3)

did chinups in L-seat style to work abs some more

Tuesday, September 23, 2008

squats/rom deadlifts

Front Squats, 2 x 20kg kb: 8, 8, 8  (2 1/2 minutes rest between)

Rom Deadlifts (kind leg dead already from the squats, 20kg kb: 5R/5L, 5R/5L

Monday, September 22, 2008

pushups today

attempted week 3, day 3, > 25 column:

completed first 4 columns (22, 30, 20, 20)

on fifth and final, was shooting for 28, but only managed 19

So, not quite....

I will take 2 days off, then repeat week 3 starting at day 1.

of note: I began my new job today getting up at 5 am and working all day, this may have effected my energy levels

Sunday, September 21, 2008

clean&press + chinups

20kg kb

2 x (1, 2, 3, 4, 5)
3 x (1, 2, 3, 4)

Saturday, September 20, 2008


walked a mile in the morning

week 3, day 2, >25 column:

20, 25, 15, 15, 25 (really had to fight the last one)

Thursday, September 18, 2008

work it out

Warmed up practice some clean/presses and swings.

Front Squats, 2 x 20kg kb:

7, 7, 7   with rest of 1.5-2 minutes

Single-leg Romanian Deadlift, 1 x 20kg kb:

7L/7R; 7L/7R; 7L/7R

Pushups change

So the hundred pushups challenge has updated their program to try and take out some of the hard "leaps" up in difficulty.  This kind of excites me as I have been stuck on a particular day all the sudden (week 3, day 1, >25) of of the old program.  So maybe this new program will help me make better progress.  I am going to do the week 3, day 1, >25 column of the new program starting now.

Completed week 3, day 1, >25 column with no room to spare!  grinded out the 20th one on the last set.  Used the prescribed 60 seconds rest.

Tuesday, September 16, 2008

todays workout

A moderate day before I try to bump up to another set during next workout:

Clean&Press + Chinups: 5 x (1, 2, 3, 4)

Swings: 1 1/2 minute constant

Gonna have to grind off some callus

pushups today

90 seconds rest:

25, 17, 17, 15, 21

grinnnnding towards 25, one day.....

Monday, September 15, 2008

workout today

Walked 45 minutes in morning

I was pretty beat today from a long tedious job interview.

Anyhow, front squats:

5, 5, 5, 3

Practiced some cleans

Sunday, September 14, 2008

pushups today

Still grindin at it:

90 seconds rest instead of 60.    Week 3, day 1, "> 25" column

25, 17, 17, 15, 20

Made a gain of 2 on the last set, working towards at least 25

Will repeat this workout after a rest day.

Saturday, September 13, 2008

light day

of clean/press and chin ups:

5 x (1, 2, 3) ladders with 20kg kb

1 minute round of swings with 20kg kb

walked for 45 minutes in morning

Friday, September 12, 2008


Front Squats, 2 x 44lb kb: 5, 5, 5, 5, 5 (had to take some breaths for last reps of last set), 2 minutes rest between sets.

Leg lowers and russian twists.  Did two sets of each 6-8 reps each.

Thursday, September 11, 2008

pushups today

Did the week 3, day 1, ">25" column, except I rested for 90 seconds between each set.

Was able to do  25, 17, 17, 15,  18

So again, not able to finish this day, but I will continue with it until I can.

I am going to take two days of rest from pushups to let everything fully recover before attempting this day again (probably will rest 90 seconds again also).

Wednesday, September 10, 2008


A brief update on my recent diet and nutrition:

I still eat quaker oatmeal, microwaved in milk, with blueberries and 2-3 eggs scrambled in olive oil everyday for breakfast.  This is a good economical breakfast, which works as I'm a little broke right now.  I usually drink stovetop espresso the mornings that I decide to walk before eating (and every morning, but usually after breakfast on days I don't walk).

I usually workout a few hours after breakfast (yes, i'm unemployed).  

Post workout drink is usually ~50 grams dextrose (corn sugar, from brewing supply), followed 10-15 minutes later by ~ 50 grams whey protein (EAS brand, mixed in water).

Lunch is an hour or two later.  Normally something like a pb & J with a glass of milk or water, maybe some full fat yogurt with almonds and/or more blueberries.  I like to eat fruit like apples or avocados if I have them, or some dried berries.

On the subject of milk, I am going to try switching to whole, non-homogenized, low-pasteurized and/or raw milk in hopes of benefiting from the natural enzyme and whatnot that get destroyed during pasteurization/homogenization.  Cream top milk really tastes amazing if you like the flavor or butter and milk.

I have been cooking a tone of turkey chili lately.  I will usually have something like that for dinner, sometimes a grilled burger or chicken breast or something.  I'll make a salad with lettuce, carrots, olive oil, and any other veggies I have on hand.  
Dinner if where most of my variety comes from, which is unfortunately slightly limited do to financial and time constraints.

Anyhow, thats about it.

today is the greatest

workout today:

Clean & Press + Chin up ladders:

1 x (1, 2, 3, 4, 5)
4 x (1, 2, 3, 4)

Rest was 60 sec after "rung" of singles, 90 after doubles, 120 after triples and quads, and 150 after 5's

I plan to try to bump up an extra ladder to rungs of 5's each workout until I'm at 5 x (1,2,3,4,5)

Tuesday, September 9, 2008

pushups today

STUCK on week 3, day 1, "> 25" column

I did 25, rest 60 seconds, then 17, rest 60 seconds

Again, I feel like these first two sets are gassing out my muscles

So I rested 90 seconds, then did 17

Rested another 90 seconds and struggled for 15

Rested 90 seconds and did 11

So I again couldn't complete this day.  I think I am going to take two rest days from pushups.

I'm then going to start again on this day, but I'm going to rest 90 seconds between every set from the start and see if I can complete it.  If so, I will move on to day 2, if not, I will start over at day 1, but I will move down to the "21-25" column and work back up from there before moving back to this column, hoping to add some kind of muscular endurance to help me get through this day from hell.

I also checked out youtube to see other people's pushups videos.  One thing I notice is that everyone is doing them extremely fast, wayyy faster than I am, and often are not going all the way down or up.  So here's the thing.  I could fly through the pushups using alot of momentum to shoot up and just fly back down.  I would definately be able to do alot more that way.   But,  I do not want to cheat myself.  If want to do 100 pushups in a slow controlled manner, just grind them out, making each rep count.  Not just bounce myself up.  I think I could probably do week 4 or 5 if I go quickly, but I'm going to stick with going slowly and deliberately and work from there.

The day that I reach a slow hundred, I will make a grizzly video of it and freak some people.

Monday, September 8, 2008


walked 20 minutes in morning.


Front Squats, 2 x 20kg kb: 5, 5, 5, 5, 4

Windmills, 16kg kb: 3L/3R, 3L/3R

My ankle was a little sore walking, but seemed to be ok doing the squats.  I went ahead and iced it after working out as a precaution.  Hopefuly it will be fine.

Sunday, September 7, 2008


pushups today

did week 3, day 3 of the "21-25" column.  Was able to finish all sets except the last where I could only muster 21 clean reps.

I will take 2 days rest and start back on week 3, day 1 of the ">25" column and see if try again at it.

My ankle has randomly swollen up, which began after my workout yesterday, it isn't too sore, but I may have to take it easy on it if it keeps swelling.

Saturday, September 6, 2008


40 minute fasted walk in morning

Shoulder is feeling better for the most part, so I will go ahead and do the clean and press/pullups workout today.  I will stop if I notice any pain coming back.

Clean&Press, Chins workout:

did 5 x (1, 2, 3, 4) ladder workout of clean and presses (20kg kettlebell) + chin ups.  Always starting with left arm.  I was able to complete the workout strongly today.  My rest between each ladder was 1 minute after singles, 1.5 min after doubles, 2 min after triples, and 2 min after quads.

Finished the workout with 3 minute round of swings with 20 kg kettlebell.  Had to take a 15 second break after 1:45 due to sweaty/weak grip.  Rechalked and then did the last minute, quite exhausting.

Overall I felt quite strong today, maybe from taking some rest days to recoup my shoulder, who knows.

Friday, September 5, 2008

this morning


Things I focused on: 
1) keeping lots of wrist tension and/or switching to dumbell grip to minimize wrist strain
2) going slowly and smoothly
3) actively breathing with each rep

Here's what happened:

25, 17, 17 (hard), rested for 90 instead of 60 .... 13 on dumbells for wrists .... 90 sec .... 10 on dumbells.

So, again unable to complete day 1 of week 3 in the "> 25" column.  

Maybe my current state of fitness or my body specifically does not fit perfectly into the training scheme laid out, because I can surely do 30 straight pushups at least, but I can't seem to move through the "> 25" column yet.  No worries though, I do not have a time limit for this goal and I plan to keep trucking as long as it takes.  I think what I will do is do the week 3, day 3 of the "21-25" column to try and build a little more gradually since it seems to be close to the week 3, day 1, "> 25" column in volume, just with more rest time.  This makes since for me as the first sets of 25 and 17 really seem to gas me for the next few i.e. seriously diminishing returns on the final sets.  

This is what happens when you drink espresso in the morning, you get all these scientific theories, while Debo in cell block 9 just does pushups all day when he feels like it and can crank out like 200, but alas.....

Did some crunches and flattened-lumbar leg lowers after.

When for a 20 minute jog and 30 minute walk later.

Wednesday, September 3, 2008


walked fasted for 30 minutes, then pushups:

I hit the wall today on pushups:

set 1: 27

set 2: 17 (strugglin)

I decided to rest for 90 instead of 60 sec due to how difficult set 2 was

set 3: 17 realll struggle

set 4: Did 6 on knuckles due to wrist soreness, 3 flat handed

set 5: Only managed 7

So yeah, I had no chance at finish the workout set for today.  I will repeat this week 3 day 1 workout until I can move on.  I'm going to have to watch my wrist closely, I think I have a ganglion cyst, and it has become irritated I think from all the pushups I've started doing.  We'll see.  If it gets bigger, I will probably smash it up with a mallet.

Front Squats; 2 x 20kg kb; 5, 5, 5, 4, 4

I decided to forego doing windmills today as I still have some lingering shoulder tightness from last week, I want to give my shoulders some more recovery time before I get back into overhead lifting.

Balled hard for 1.5-2 hours tonight

Tuesday, September 2, 2008


walked 30 minutes this morning

Monday, September 1, 2008

workout today

So today I did a clean & press and chin workout, ladders again.

I bumped it up to ladders of 4 and completed:

4 x (1, 2, 3, 4) = 1 c&p R, 1 c& p left, 1 chin, rest, 2R, 2L, 2 chin, rest.... up to 4, then start over at 1, 1, 1
1 x (1, 2, 3) 

I was feeling a little soreness in my left shoulder (previously injured years ago, thanks campus po po), so I didn't try to push it on the last ladder.  I'm trying to prevent my training zeal from leading to overtraining.  Anyhow, popped some advil and fish oil, hopefully keep any swelling to a minimum.

Sunday, August 31, 2008


walked/ran ~ 4 miles in morning until rain shut that down

PUSHUPS: Week 2, Day 3, "more than 10" column. Completed column with 16 max on level 5 (without overstraining, but it was definitely tougher). I plan to move on to week 3, "more than 25" column after a day or two of rest.

Walked ~ 3 miles at night (yeah, thats 7 for the day, but I feasted out and had an oatmeal stout and and a dark n' stormy, so I had an excess of energy you might say)

Saturday, August 30, 2008


today was a fight, wasn't feeling super energetic:

Front Squat; 2 x 20kg kb; 5, 5, 4, 4, 4

Windmills; 16kg kb; 3L/3R; 3L/3R

Single leg rom dead; 20kg kb; 8R/8L

Friday, August 29, 2008

Todays work

100 pushups training:

completed week 2, day 2, "more than 10 pushups column" with max of 17 on final (5th) level.

Its looking like week three is going to be when it starts getting tough.

Thursday, August 28, 2008

Todays work

Fasted walk for 45 minutes in morning. 

5 x (1, 2, 3) ladders of clean and press left, clean and press right, chin up, then rest (1 minute after singles, 75 seconds after doubles, 1.5 minutes after triples).  Completed easily, next time will move to 5 x (1, 2, 3, 4).

Finished with 4 minutes of swings, 95 reps completed with two breaks due to grip failure.

Tomorrow is pushup challenge and walking and/or playing ball.

Wednesday, August 27, 2008

today and tomorrows plan

walked an hour in the morning,

walked 40 minutes and then played basketball at night

Tomorrow plan:

5 x (1, 2, 3) of clean and press (20kg) + chin up superset

(so example, c and p left hand, c and p right hand, 1 chin, rest ........  2 c and p left, 2 right, 2 pull up, rest ....... 3 R, 3L, 3 chin, rest ....... start over at 1R, 1L, 1 chin     

repeat for 5 total cycles

then on to swings with 20 kg for like 3-5 minutes


starting the 100 Pushup Challenge today.

I started on week 2 (since I can already do at least 40 straight) in the "more than 10" column completing 16 reps for an easy max on the 5th level going nice and slow.

Tuesday, August 26, 2008


Clean and Press, 20kg kb: 5 x (1,2,3) ladder


Really focused on going slowly with max tension and perfect form, i think I had been speeding up the movement lately.

Front Squats, 2 x 20kg kb: 7, 5, 5, 4  

Windmill, 16kg kb: 3R/3L; 3R/3L

Single leg romanian deadlift, 20kg kb: 8R/8L; 6R/4L

Walked 30 minutes, stretched in pool

Thursday, August 21, 2008

this morning

fasted walk for 1 hour 

jogged for 25 minutes at night

Wednesday, August 20, 2008


45 min fasted walk in morning

Pushup: 20/20/17

Chin: 8/8/7

Shoulder press, one arm, 16kg: 9L/9R, 9/9, 8L/9R

Bent row, one arm, 16kg: 10/10, 10L/8R


45 min walk in morning

Front Squat w/ 2 x 20 kg kb: 9/9/9

Windmill w/ 16kg kb: 8L/8R

Single-leg Rom. Deadlift w/ 20 kg kb: 10L/10R , 10L/9R

Tuesday, August 19, 2008

catch up

So, because I was without internet for a few weeks, i haven't been able to post.  Here's where I am training wise:

Front Squat with two 20 kg kb: 9 x 9 x 8 (2 min rest between set)

Windmill with 16kg kbell: 7R/7L alternating continuous

Single-leg Romanian Deadlist with 20 kg kb: 10L/10R; 10L/10R (2 min rest) 

Push-ups: 20, 20, 15 + 3 knee pushups (1.5 min rest)

Chin-ups: 8, 8, 7 (2 min rest)

Shoulder press, one arm with 16 kg kb: 9L + 9R, 9 + 9, 9R + 8L (1.5 min rest)

One-arm bent row with 16 kg: 10R/10L; 10/10; 10/7

Thursday, August 14, 2008


Front Squat, 2 x 44lb kb: 8/8/8   (start with 9 rep sets next time)

Windmill, 36lb kb: 7R/7L continuous, alternate each time (go for 8 next time)

Monday, August 11, 2008

missed some posts, so starting yesterday

Yesterday, sun 10aug: Front Squat, 2 x 44lbs kettlebell, 2 minute rest between set: 8, 8, 7

Windmills, break after 8th total rep only rest, 36 lb. kb: 6 left, 6 right


Pushups, 1.5 minutes rest between set: 20, 20, 13 + 4 girl pushups

Pullups: 2 min rest between sets: 8, 8, 7

1 Arm Shoulder Press: 2 min rest, 36 lb kb: 8R/8L; 8/8; 8/8

Seated isolation bicep curl; 16 lb kb: 8R/8L; 8R/8L

Post workout shake of ~ 40 grams dextrose; 40 grams whey

Wednesday, August 6, 2008


walked 25 minutes, then walked 20 minutes later, then ran 20 minutes.

Tuesday, August 5, 2008

Time to start posting again

Now that I'm in florida, jobless, and have lots of time on my hands, I think i'm gonna begin posting again here, so......:


Front Squats with two 20kg/44lb kettlebells: 6, 6, 6, 5

Windmills with 16kg/36lb kettlebell: 5L/5R

post workout drink of one sprite with a whey shake (no other liquid simple sugar available)


Pushups: 20, 20, 12 (+ 5 girl pushups)

Pullups: 8, 6, 6

One Arm Shoulder press with 16kg: R: 10, 10, 10  L: 10, 10, 8

One Arm Bent Row with 16 kg: R: 10, 10, 10 L: 10, 10, 7 (+3 with cheat momentum)

post workout: a sprite and a protein shake

Tuesday, July 22, 2008


Been doing some regulars weights lately, mainly consisting of dumbell full squats, dumbell bench press, lat pulldowns, shoulder dumbell press, and biceps curls. Just have been in the mood to grind it out with these and take a break from the kettlebells a little, just needed a little change of pace, plus i can work out with the girlfriend at her place without hauling the kb s around.

Wednesday, July 16, 2008


I have been consistently training through lifting (kettlebell and free weights), running, walking, and playing volleyball. I haven't been able to keep track of everything as I have alot going on right now preparing to move. Regular posting to begin again next month

Wednesday, May 21, 2008

New recording

I'm going to start recording my workouts on a spreadsheet I printed so I can see the progress more clearly and record my workout when I'm doing them.

Tuesday, May 20, 2008


walked 4 miles between work and home

Thursday, May 15, 2008


walked 3.5 miles and bottled beer

Tuesday, May 13, 2008


walked 3 miles, played bball for 2 hours

Monday, May 12, 2008


Ran about 2 miles, interspersing sets of 3 sets each of pushups, lat pulldown, and crunches throughout.

Saturday, May 10, 2008


walked approximately 2.5 miles at home and work while on break

Friday, May 9, 2008


played 30 minutes in full court bball game


played 30 minutes in full court bball game

Thursday, May 8, 2008


walked 3/4 mile at work (ran in the morning, see prev post)

Wednesday, May 7, 2008

this morning

ran 2 to 2.5 miles approximately


kettlebell warm-ups, then:

one arm swing 10/10
lunge press 10/10
deck squat 10
turkish getups 3/3
pushups 15/14/12
crush press sit up 10

walked 2.5 miles

Monday, May 5, 2008

This morning

Did kettlebell workout through thrusters (exercise 10). Will likely do next half tomorrow.

Sunday, May 4, 2008


walked 5 miles


balled for 1.5 hours

Friday, May 2, 2008


played in bball game last night

ran 2 1/4 miles when I got home (somehow not gassed from the game, played less i guess)

Thursday, May 1, 2008


walked 1/2 mile at work.

ran 2 miles at home.

Wednesday, April 30, 2008


walked a mile at work, walked 2 at home

Sunday, April 27, 2008


balled hard for 2.5 hours

Friday, April 25, 2008


walked a mile. Played hard in rec league bball game.

Wednesday, April 23, 2008


walked 3 miles, did some curls for fun

Tuesday, April 22, 2008


balled for 2 hours, walked 2 miles at work

Monday, April 21, 2008


walked 2.5 miles


Did 300 kettlebell workout + pull ups:

Could only do 3 turkish getups each side with proper form, so I stopped at 3.

Saturday, April 19, 2008


brewing lifting

walked approximately 4 miles on trail

Thursday, April 17, 2008


walked 3 miles between home and work

Wednesday, April 16, 2008


walked 1 mile at work.

jogged 3 miles at home.

Tuesday, April 15, 2008


full court ball for 2 hours


Walked 3/4 miles. Ran 1/4 mile. Walked 1/2 mile.

Friday, April 11, 2008


full court rec league games. Two twenty minute halfs. probably played about 20 minutes. I definately don't have full court basketball wind yet. I will probably run some sprints to try and get in that kind of shape.

Thursday, April 10, 2008


walked 1.5 miles at work. Walked 1.5 miles after work.

Wednesday, April 9, 2008

Whats Going On

As can be seen from this blog, my frequency of weight training has drastically dropped off recently. There is a reason for this. I have been playing a ton of basketball now that I have a gym pass and am playing in a rec league.

Lifting weights makes me pretty sore, and really screws up my shot if I don't get a day of shooting in before I go play. I like to be able to shoot decently, so I have not been lifting much. This is ok, because I have my kettlebells and will be able to lift as is convenient, which will probably be much less frequently for now, at least until rec league ball is over and my shooting touch won't be as important.


Walked 1.5 miles at work

Bottled beer (actually a decent workout)

Jogged 1.5-2 miles after

Monday, April 7, 2008


Walked ~ 6 miles / 2 hours


played ball for 2 hours

Wednesday, April 2, 2008


walked 2.5 miles at work

Tuesday, April 1, 2008

this morning

walked 2.5 miles, my blisters are healed enough that I can walk for extended periods now

Monday, March 31, 2008

this weekend

balled hard for 2 1/2 hours on Saturday, my feet are beat.

Walked quite a bit saturday night when out and about.

Friday, March 28, 2008


walked 2 miles @ work, shot baskets for 20 minutes or so after

had to cut things short to watch UNC dominate on Wazzu

Thursday, March 27, 2008


played ball for an hour or so

Wednesday, March 26, 2008


Played ball hard for 1 1/2 hours or so. Played hard ass defense, a real workout.

Tuesday, March 25, 2008


walked 2.5 miles

last sun

hiked 2.5 miles of hilly terrain

last sat

75 lbs barbell:

front squat and press x 7
bent row x 10
pushup x 15
curl x 7 (65 lbs)

did those consecutively, then repeat for 3 sets total each

last friday

Walked 1.5 miles, jogged a mile

Wednesday, March 19, 2008


walked 3 miles while at work

Tuesday, March 18, 2008


played some 2 on 2 for hour and 1/2. Man am I out of bball shape.

Sunday, March 16, 2008


walk/run alternate, laps around baseball and softball field walkway

2.5 miles alternate run/walk (run lap, walk lap) + .5 miles walking

last fri

walked about 4 miles at work/home

last thurs

kettlebell workout

warm up: around the bodies; good mornings

workout (everything with 20 kilo/44 lb):
30 swings
5 clean press each side
10 snatch
10 pullup
20 squat

repeat once more

Thursday, March 13, 2008


walked 1.5 miles, played ball for an hour

Tuesday, March 11, 2008


walked 1.5 miles at work

ran 3 miles at home

Wednesday, March 5, 2008


walked a mile at work

ran a mile and walked 1.5 miles at home

Tuesday, March 4, 2008


shot baskets for 40 minutes before work

walked 1.5 miles at work

walked 3.5 miles after work

Monday, March 3, 2008

sunday (yesterday)

walk ~ 3.5 miles

Friday Night

Quick kbell workout:

warm up with 20 around the bodies each way

20 one-arm swing each side (16kg bell)
30 two-arm swing (20kg bell)

25 each side of clean, squat, then press (16kg bell)
this had to be broken up into 7, 5, 5, 4, 4

25 chins ups
7, 6, 4, 4, 4

Friday, February 29, 2008


walked ~ 3 miles at work

Thursday, February 28, 2008

this morning

shot baskets for 50 minutes

Later that day:

walked for 1.5 miles

At night:

warm-up: 20 round the body with kettlebell
10 good morning

20 one-arm swing with 16 kilo kb (each arm)

30 two-arm swing with 20 kilo kb

25 each arm:
clean, then squat and press , repeat
**I had to break this up (alternating each arm) into sets of 7, 5, 5, 4, 4 for a total of twenty five each side, resting only 1-1.5 minutes at the most.

25 chins (first 7 done in L-seat form)
broken up to 7, 6, 4, 4, 4


walked 3 miles at work

Wednesday, February 27, 2008


played ball for an hour, walked 1/2 mile

Monday, February 25, 2008

this morning

shot baskets for 45 minutes before work


walked 3 miles

Sunday, February 24, 2008


walked 4.5 miles between work and home

Saturday, February 23, 2008

losing track

The other day: I walked 4 miles and ran two miles

last two days: played some major basketaball now that I bought a pass to use the rec center. Definately still got some playing to go before I get my basketball wind back.

Wednesday, February 20, 2008


walked 2 miles at work

did half of the kettlebell workout cause I was again dead after work

Tuesday, February 19, 2008


walked 1.5 miles at work

ran 1 mile, walked 1/2 mile at home (I was beat)

Monday, February 18, 2008


Walked 18 holes of golf (didn't play)

Thursday, February 14, 2008


walked 1.5 miles at work.

ran 2 miles, walk 1/4 mile at home.

Tuesday, February 12, 2008


Did 300 workout + pullups at end in ~ 1 hour, I'm sore today

Monday, February 11, 2008

sat night

walked 2.5 miles

Friday, February 8, 2008


walked 2 miles at work

ran 2 miles at home

ate a wendys fish sandwich

Thursday, February 7, 2008

yesterday's work

walked 2.5 miles, did second half of 300 kettlebell workout

tuesday's workout

Walked 1.5 miles, did first half of 300 kettlebell workout, plus pullups

Tuesday, February 5, 2008


Ran 2.25 miles after work, walked 1.25 miles at work.

Monday, February 4, 2008

Superbowl Sunday

Went on a 3 mile run on a really awesome afternoon.

Friday, February 1, 2008


walked 2.25 miles at work

Did 300 workout at home, but some breaks starting at exercise 11 because the UNC game came on. Took approximately 115 minutes to finish.

Thursday, January 31, 2008


walked 1.5 miles at work

ran ~2 miles and walk ~1/4 mile at home

Wednesday, January 30, 2008


walked 2.5 miles at work
walked 2.5 miles at home after work

Tuesday, January 29, 2008


fasted walk in AM: ~2.5 miles

300 workout in PM, completed in ~ 1 hour

last Sun

walked about 2.5 miles

Sunday, January 27, 2008


walked 1.5 miles

last friday

did Gilad with the woman on tv, hahahaha, thank you for trusting me with your body

walked 40 minutes

last thursday

did 300 workout in two halves

Wednesday, January 23, 2008

walked yesterday

walked about 4.5 miles throughout the day. I was pretty sore from the workout the day previous.

Tuesday, January 22, 2008

last night (21jan2008, mon)

Did full 300 kettlebell workout + 10 chin-ups at end ..... my shoulders are getting stronger, especially the left one, which is great.

Friday, January 18, 2008

last night

Did half of the 300 kettlebell (birthday dinner for the evil one).

Maybe I'll do the other half of it tonight before party time

last night

Did half of the 300 workout (birthday dinner for the evil one).

Maybe I'll do the other half of it tonight before party time

last night

Did half of the 300 workout (birthday dinner for the evil one).

Maybe I'll do the other half of it tonight before party time

wed 16jan

Ran ~ 2 1/4 miles

Monday, January 14, 2008

last night

Walked ~ 1 3/4 miles.

Sunday, January 13, 2008

Wednesday, January 9, 2008

last night

Did the same kettlebell workout. Finished everything except had to the pushups at the end with the ball on the ground instead of the handle. I also added 10 pullups at the end. I'm definately getting stronger/more endurance quickly because I powered through the workout faster. I also tore off 3 caluses which hopefully will heal up quick. My hamstring is still sore from lost in the woods walking, haha.

Tuesday, January 8, 2008

lost in the woods yesterday

Went walking on some trails in the woods with the evil one. Got a little lost (aka 2 hours wandering). Ended up walking about 3.5 hours, approximately 10 miles. My outer hamstring is pretty sore on my right leg today, go figure. I will still try and do the kettlebell workout tonight, but will have to listen to my hamstring.


walked about 4 miles

Sunday, January 6, 2008

300 kettlebell

I finished the workout except for the last exercise, I still in no way can do 20 pushups balancing the bell on the handle. I did all 20 balancing it on the ball, which was still very hard. I will now start timing each workout and trying to rest less and less since I've basically complete it. The upside bell pushups are going to take some extra practice before I feel like I can do them without collapsing to one side and breaking my wrist.

Second go

I have to use alot of chalk with this workout because of how much I sweat while doing it. Completed every part of the workout except two parts, only putting the kettlebell down a few times.

Non-completed parts:

Reverse get-up: 4 right side and 2 left side. My shoulder is the weak link with this exercise.

Hands on kettlebell pushup: 10 on bell, 10 regular pushups

My first go of the workout

This was my first go, I don't remember what day exactly it was, but I'm posting catch up so...:
(see initial "300 kettlebell" post for descriptions of exercises)

1 - Kettlebell pass/hand-off around the body: 10/side

2 - Kettlebell pass/circle around the head: 10/side

3 - Good morning: 10

4 - Windmill (search this one): 5/side

5 - One-arm swing: 10/arm

6 - One-arm swing high pull: 10/arm

7 - One-arm snatch: 10/arm

8 - Clean/press: 10/arm

9 - Circular clean: 7R/7L

10 - Full squat/press: 10R/9L

11 - Cossack curl: 4R/4L (glute/hip muscle cramp real quick)

12 - Lunge/press: 10R/8L

13 - Deck Squat: 10

14 - Reverse Turkish get-up: 3R/1L

15 - Suitcase Row: 10/arm

16 - Crush press situp: 10

17 - Russian Twist: 20 side to side

18 - Pushup on ball of kettlebell: 10 on knees

This was my first go, I did put the kettlebell down alot to both rest and to watch the video some.

300 kettlebell workout

I've switched things up for a change of pace and have started doing a pretty grueling workout from a DVD that someone gave to me. Its called the 300 challenge by Steve Maxwell, a fitness and jui-jitsu expert. The idea is that you do this workout of 300 total repetitions without putting the kettlebell down on the ground (aka find some other way to hold it if you need to rest, which most humans will find neccessary). You can rest if you need, and he recommends breathing deeply while resting (you may not instintively do this).
Anyhow, it consists of 18 exercises which I will describe:

1 - Kettlebell pass/hand-off around the body x 10 each direction
2 - Kettlebell pass/circle (grabbed by the horns) around the head x 10 each direction
3 - Good morning with kettlebell held behind head between shoulder blades (triceps stretched) x 10
Search the below kettlebell exercises:
4 - Windmill (search this one) x 5 each side
5 - One-arm swing x 10/arm
6 - One-arm swing high pull x 10/arm
7 - One-arm snatch x 10/arm
8 - Clean/press x 10/arm
9 - Circular clean (think regular clean, except you dump kettlebell away from your body and swing it like a pendulum back across the body and then clean it back up to your shoulder; body must rotate 180 degrees from one side to the other to do this) x 10/arm
10 - Full squat/press x 10/arm
11 - Cossack curl (think side lunge/kung-fu stretch done while curling kettlebell up with two arms) x 10 each side
12 - Lunge/press x 10/arm/side
13 - Deck Squat (look this one up, keeping feet touching ground if at all possible) x 10
14 - Reverse Turkish get-up x 5 per side (alternating, hardish part of workout to me)
15 - Suitcase Row x 10/side
16 - Crush press situp - squeeze kettlebell between palms, do a situp while pressing it from lower chest to a full shoulder press at top of situp in one smooth movement x 10
17 - Russian Twist - think of getting into 45 degree crunch, then rotating torso back and forth while holding kettlebell, keeping elbows pinched to body x 20 side to side
18 - pushup on upside down kettlebell aka on handle (I have to place it on the floor because I am so far too weak/unbalanced to do this move with it balance on the handle) x 20

So ouch in other words. This workout is tougher than most that I have done, It will drench your shirt in a cold room.