Hello everyone!
I had a very positive workout today, after re-doing week 5 i feel that i can progress onto week 6 of the ETK workbook.
Doing the swings for 50 reps and 10 seconds rest really makes you work on your tenacity, they are not easy but if you focus on getting them done then it can be done.
At this point i am not having any problems pressing the 16kg, and it may actually be too light but once week 8 comes along and number of reps shoot up i may be singing a different tune. I want to do the whole ROP with the same weight i started with and i don't think i could do the swings or the snatches at a heavier weight so it is best to stay with the 16kg, after all i'm in no rush.
Today is my 4th day on the warrior diet so i am still in the "Detox" week, i miss eating meat but other than that it is going quite well. Judging by today's workout i have not lost any strength or energy and i feel pretty good overall.
Day off of exercise tomorrow but i think i will put in an extra conditioning workout, who knows, i may even skip rope!
Andre
Saturday, November 29, 2008
Thursday, November 27, 2008
Variety day-24kg workout
Today i decided to break out the 24kg and do some TGU's and swings. Started out with 5 minute warmup and then proceeded onto the TGU's.
Managed 5 left and right in about 6.5 minutes, and that is with my dog jumping all over me, good thing she is still a puppy.
I did 4 sets of swings of 30 reps, with a one minute rest between sets, i could really feel my grip being worked at the end of this workout.
I like using the 24kg once in awhile, it gives me a much different feel than my 16kg kettlebell. I'm looking forward to using it for my regular workouts, but i still have a long way to go with my ROP workout with the 16kg.
I'm also on my second day of the Warrior diet and i feel pretty good about it, i have to say it is strange not eating any meat for the last two days. It will be interesting to see what the results at the end of three weeks will be, although i am only meatless for the first week.
Andre
Andre
Managed 5 left and right in about 6.5 minutes, and that is with my dog jumping all over me, good thing she is still a puppy.
I did 4 sets of swings of 30 reps, with a one minute rest between sets, i could really feel my grip being worked at the end of this workout.
I like using the 24kg once in awhile, it gives me a much different feel than my 16kg kettlebell. I'm looking forward to using it for my regular workouts, but i still have a long way to go with my ROP workout with the 16kg.
I'm also on my second day of the Warrior diet and i feel pretty good about it, i have to say it is strange not eating any meat for the last two days. It will be interesting to see what the results at the end of three weeks will be, although i am only meatless for the first week.
Andre
Andre
Wednesday, November 26, 2008
First day of Warrior diet
Today was my first day on the Warrior Diet, still have to have my main meal, and no major hunger pangs as of yet. As suggested, i've eaten a little fruit and salad throughout the day and that seems to be doing the job.
I was very interested to see how i would feel during my workout today, it was a medium intensity kettlebell workout and it went really well.
The first part of my workout is no problem at all, i can press the weight fine and the pullups are not a problem, i expect, and hope, this portion to get more difficult once the number of ladders increase.
The swings right now are a mental game, the head is willing to give up before the body, but this is getting better, the head is coming around to the body's way of thinking.
Anyway, i've had my post workout snack and i will be diving into the main meal in about an hour or so. This is a detox week in my diet so no meat, i have to get my protein from other sources, should be and adventure.
Andre
I was very interested to see how i would feel during my workout today, it was a medium intensity kettlebell workout and it went really well.
The first part of my workout is no problem at all, i can press the weight fine and the pullups are not a problem, i expect, and hope, this portion to get more difficult once the number of ladders increase.
The swings right now are a mental game, the head is willing to give up before the body, but this is getting better, the head is coming around to the body's way of thinking.
Anyway, i've had my post workout snack and i will be diving into the main meal in about an hour or so. This is a detox week in my diet so no meat, i have to get my protein from other sources, should be and adventure.
Andre
Monday, November 24, 2008
Sunday, November 23, 2008
Sub-par workout-update
I am not to happy with my workout today, but it's my own fault for it being so poor.
Final workout of week 5 and i was really looking forward to it, too bad i tanked it.
Warmed up for 5 minutes and then did my C+P's and pullups, no problem with these, feeling confident still, just have to do my swings.
I start my swings and have done about 25-26 and i hear my dog in the hallway doing something, take a quick look over and she has a schoolbook belonging to my son and she is determined to give it a tour of her intestine. In a perfect fitness world i would ignore any distraction but i had to intervene and so had to stop, maybe 10 seconds max, take it from her and continue on with my swings.
That did me in, could not get going again, i tried, and did get some swings in but it was start and stop for the rest of the time. I don't know now if i would have been able to do it as it was set out in ETK workbook.
On the plus side i don't have to hem and haw about doing the week over again, i will do it over again, and next time i won't have the dog as an excuse, i will succeed/fail next week on my own terms.
Moving on to a different subject i will be starting the warrior diet 3 week fat loss program next week. I've been stuck at 177 for awhile now and i want to lose some of the fat that's left around the middle.
Andre
POSTSCRIPT- for my own peace of mind i set my gymboss and did my 50 swings with 10 seconds rest for the full 4 minutes.
This does not change the fact that i will redo the week, i just couldn't go to bed with this bugging me.
Final workout of week 5 and i was really looking forward to it, too bad i tanked it.
Warmed up for 5 minutes and then did my C+P's and pullups, no problem with these, feeling confident still, just have to do my swings.
I start my swings and have done about 25-26 and i hear my dog in the hallway doing something, take a quick look over and she has a schoolbook belonging to my son and she is determined to give it a tour of her intestine. In a perfect fitness world i would ignore any distraction but i had to intervene and so had to stop, maybe 10 seconds max, take it from her and continue on with my swings.
That did me in, could not get going again, i tried, and did get some swings in but it was start and stop for the rest of the time. I don't know now if i would have been able to do it as it was set out in ETK workbook.
On the plus side i don't have to hem and haw about doing the week over again, i will do it over again, and next time i won't have the dog as an excuse, i will succeed/fail next week on my own terms.
Moving on to a different subject i will be starting the warrior diet 3 week fat loss program next week. I've been stuck at 177 for awhile now and i want to lose some of the fat that's left around the middle.
Andre
POSTSCRIPT- for my own peace of mind i set my gymboss and did my 50 swings with 10 seconds rest for the full 4 minutes.
This does not change the fact that i will redo the week, i just couldn't go to bed with this bugging me.
Thursday, November 20, 2008
A little variety in my workout
Today I decided to use my 24kg kettlebell for my workout and do some Turkish Get Ups and swings.
For my Enter the Kettlebell workout i started with the 16kg, and i plan on using it to the very end, but i thought it would be fun to try the 24kg.
Started out with my standard ten minute warmup and then did a few practice cleans with the bell, can really feel the difference of weight when it nestles into your arm. I should also mention that my 16kg is vinyl coated and the 24kg is not, so they have a different feel to them, my initial impression is that i like the non-coated one better.
So, i set the gymboss for 5 minutes and started, heavvvyyy, but doable. I can see why instructors are always stressing to protect yourself with your non-pressing hand because with the 24kg you can do serious damage if you are not careful. I guess the same goes for the 16kg but it is a lot easier to press and feel in control of so the worry isn't there.
These went a lot slower, of course, really wanted to keep my concentration on every part of the lift today, i guess i would say that the press was the most difficult part of the TGU, especially with my right arm. The timer went off and i had not done 5 each side yet, i was in the middle of my 5th one, on the left, so made the decision to finish the right side as well. All in all i would have to say i am pretty happy with how the TGU's went and i plan on doing them once a week at this weight.
Once i had a short breather i got down to business and did my swings with the 24kg, decided to do 4 sets of 25 with 60 seconds rest. It went as planned, i got all my sets in with the rest periods and felt like i had accomplished what i wanted. I can tell that once i start swinging for more reps, with this weight, that my grip is going to get a really good workout. The handle on this kettlebell is quite a bit thicker than on the other one i am using, but like i said before i prefer it to the vinyl coated one.
Tomorrow is a scheduled day off from the program so i won't be doing much of anything, Saturday is a heavy workout day so i want to be fresh for it!
Take care
Andre
For my Enter the Kettlebell workout i started with the 16kg, and i plan on using it to the very end, but i thought it would be fun to try the 24kg.
Started out with my standard ten minute warmup and then did a few practice cleans with the bell, can really feel the difference of weight when it nestles into your arm. I should also mention that my 16kg is vinyl coated and the 24kg is not, so they have a different feel to them, my initial impression is that i like the non-coated one better.
So, i set the gymboss for 5 minutes and started, heavvvyyy, but doable. I can see why instructors are always stressing to protect yourself with your non-pressing hand because with the 24kg you can do serious damage if you are not careful. I guess the same goes for the 16kg but it is a lot easier to press and feel in control of so the worry isn't there.
These went a lot slower, of course, really wanted to keep my concentration on every part of the lift today, i guess i would say that the press was the most difficult part of the TGU, especially with my right arm. The timer went off and i had not done 5 each side yet, i was in the middle of my 5th one, on the left, so made the decision to finish the right side as well. All in all i would have to say i am pretty happy with how the TGU's went and i plan on doing them once a week at this weight.
Once i had a short breather i got down to business and did my swings with the 24kg, decided to do 4 sets of 25 with 60 seconds rest. It went as planned, i got all my sets in with the rest periods and felt like i had accomplished what i wanted. I can tell that once i start swinging for more reps, with this weight, that my grip is going to get a really good workout. The handle on this kettlebell is quite a bit thicker than on the other one i am using, but like i said before i prefer it to the vinyl coated one.
Tomorrow is a scheduled day off from the program so i won't be doing much of anything, Saturday is a heavy workout day so i want to be fresh for it!
Take care
Andre
Wednesday, November 19, 2008
Right of Passage week one
What a great kettlebell workout today! I just finished about 30 minutes ago and i feel so good i can't really fathom it.
I spent many years as an unfit, unmotivated person and only now do i see what exercise can do for a person. My self esteem is going up the more i do, now all i need to accomplish is to get myself a different job and give up what i am currently doing.
Anyway, did my usual warmup which consists of wall squats, halos and pumps for a time of 10 minutes.
Followed that up with 3 ladders of cleans+presses and pullups, 3 rungs to a ladder.
Finished off with kettlebell swings, 25 swings with 1o second rest, repeat for 6 minutes.
Cooled down with a nice walk outside with my dog, if i had realized how nice out it was tonight, i would have taken the kettlebell out to the backyard.
Tomorrow is a variety day workout so i might drag out the oly bar and do some front squats.
Andre
I spent many years as an unfit, unmotivated person and only now do i see what exercise can do for a person. My self esteem is going up the more i do, now all i need to accomplish is to get myself a different job and give up what i am currently doing.
Anyway, did my usual warmup which consists of wall squats, halos and pumps for a time of 10 minutes.
Followed that up with 3 ladders of cleans+presses and pullups, 3 rungs to a ladder.
Finished off with kettlebell swings, 25 swings with 1o second rest, repeat for 6 minutes.
Cooled down with a nice walk outside with my dog, if i had realized how nice out it was tonight, i would have taken the kettlebell out to the backyard.
Tomorrow is a variety day workout so i might drag out the oly bar and do some front squats.
Andre
Archos 5
A short comment about my Archos 5 that i have had for about two weeks. It came down to a decision between the ipod touch and the archos 5 and once i compared the two i knew that the Archos was the one i would end up with.The screen on the Archos is 4.8 inches vs the Ipod Touch at 3.5 inch, it does not sound like much but surfing the internet is much easier on the eyes with the bigger screen.
Watching movies is very enjoyable on the Archos, the kickstand is a nice feature, not having to hold it while the movie is playing makes the experience more enjoyable.
The Ipod Touch does have a more responsive screen when using a finger to navigate, but i find that the Archos is fine if i use a stylus for extended periods of using it while web browsing.
The Archos uses a hard-drive vs the SSD of the Touch, i personally like having 120 gigs of memory as opposed to 32, this does affect size, however as the Archos is quite a bit bulkier.
All things considered i am pleased with my choice, if i was in the market for a phone i may have considered the iphone but i am in the middle of a three year contract with Bell so a new phone is not in the cards at the moment.
Andre
Trying something new
In an effort to keep track of my workouts I have decided to start this blog. I was, and still am, posting updates on http://www.artofstrength.com/OnlineForum/tabid/94/Default.aspx but i felt having everything on here would be kind of fun.
My workout right now revolve around a kettlebell routine, developed by Pavel Tsatsouline called Enter the Kettlebell and refined into a workbook suitable for someone new to kettlebells to follow by Anthony Diluglio.
The program as written is broken into two parts; the Program Minimum, which i completed last week and The Right of Passage, which i just started on Monday Nov.17th.
That's it for now but i will post after my workout later tonight.
Take care
Andre
My workout right now revolve around a kettlebell routine, developed by Pavel Tsatsouline called Enter the Kettlebell and refined into a workbook suitable for someone new to kettlebells to follow by Anthony Diluglio.
The program as written is broken into two parts; the Program Minimum, which i completed last week and The Right of Passage, which i just started on Monday Nov.17th.
That's it for now but i will post after my workout later tonight.
Take care
Andre
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