Yes it is, came out here in the States at the end of 2007. Thinking of picking up a copy?
My Diary
- Thread starter stingo
- Start date
Yes it is, came out here in the States at the end of 2007. Thinking of picking up a copy?
Thanks - appreciate the support.
Haven't used 'em in a formal workout yet. I'm waiting for my trainer to send me a kettlebell workout, but in the meantime I have tried a few things with them, like cleans, presses and parts of a tgu.
Personal Training Session
A1 DB Bench Press 5x25
A2 Step Ups 7 each leg, alternating
B1 Cable Rows 5x25
B2 Squats 5x15
C Lat Pulldown 3x15
D Shoulder Press 3x15
E Bodyweight Circuit x4
E1 Walkng Lunges, 2 each side, with lifting hands overhead
E2 Pushups 5
E3 Walking Lunges, 2 each side, with lifting hands overhead
E4 Squat Thrusts 5
A1 DB Bench Press - I ended up with 30lb dumbbells for this one, and that was right about the limit I could do that many reps/sets for.
A2 Step Ups - A lower bench is a good thing. These were helping to keep my heart rate up.
B1 Cable Rows - Used a turning grip with this one, per Tim's suggestion. Start with palms down but as you row, turn your hands to palms up.
B2 Bodyweight Squat - Different to do this with just bodyweight, as squats are part of my regular workout.
C Lat Pulldown - Did this on a machine and it was different from the assisted pull-ups that I'm used to.
D Shoulder Press - Machine again, the reason being that (according to Tim) that it works the muscles differently from the dumbbells and it backs off the intensity from the first two supersets. My shoulder was ok with it so I am happy.
E Bodyweight Circuit - Lunges, Pushups and Squat thrusts (oh my?) - a little rest in between each run as I had to go back and start again. I actually did 10 squat thrusts on the last run.
Overall - My first Planet Fitness workout was a success. Ironically, the bench I was on was under one of the TV's for the cardio kids. While I was benching, a Burger King commercial came on - kind of ironic. (Then again, PF's next door neighbor on the left hand side is a Chinese Buffet...) I also got a bit better vibe, so I think my prejudice toward the place is decreasing. Then again, I'm a silent person when I workout - heavy breathing yes, grunting, no.
A1 DB Bench Press 5x25
A2 Step Ups 7 each leg, alternating
B1 Cable Rows 5x25
B2 Squats 5x15
C Lat Pulldown 3x15
D Shoulder Press 3x15
E Bodyweight Circuit x4
E1 Walkng Lunges, 2 each side, with lifting hands overhead
E2 Pushups 5
E3 Walking Lunges, 2 each side, with lifting hands overhead
E4 Squat Thrusts 5
A1 DB Bench Press - I ended up with 30lb dumbbells for this one, and that was right about the limit I could do that many reps/sets for.
A2 Step Ups - A lower bench is a good thing. These were helping to keep my heart rate up.
B1 Cable Rows - Used a turning grip with this one, per Tim's suggestion. Start with palms down but as you row, turn your hands to palms up.
B2 Bodyweight Squat - Different to do this with just bodyweight, as squats are part of my regular workout.
C Lat Pulldown - Did this on a machine and it was different from the assisted pull-ups that I'm used to.
D Shoulder Press - Machine again, the reason being that (according to Tim) that it works the muscles differently from the dumbbells and it backs off the intensity from the first two supersets. My shoulder was ok with it so I am happy.
E Bodyweight Circuit - Lunges, Pushups and Squat thrusts (oh my?) - a little rest in between each run as I had to go back and start again. I actually did 10 squat thrusts on the last run.
Overall - My first Planet Fitness workout was a success. Ironically, the bench I was on was under one of the TV's for the cardio kids. While I was benching, a Burger King commercial came on - kind of ironic. (Then again, PF's next door neighbor on the left hand side is a Chinese Buffet...) I also got a bit better vibe, so I think my prejudice toward the place is decreasing. Then again, I'm a silent person when I workout - heavy breathing yes, grunting, no.
fabuloso stingo
Resistance Training
Weights are per hand except for C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@45
A2 Squat - 3x20@45
A3 Unilateral Bent Over Row 3x12@45
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8@-175
B2 Step-Up w/Shoulder Press - 3x10@10each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@17.5, 1x8@17.5, 1x6@15, 1x1@15
E Tricep Pushdown - 3x15@110
A1 Unilateral Bench Press - Bumped up a little bit more to 45. I like this method of progression, as it enables me to make a little progress each workout.
A2 Squat - Squats weren't as taxing as they were in the first two workouts, hopefully a sign I'm adapting to them a bit (but not TOO much).
A3 Unilateral Bent Over Row - Yup 45 was again the limit to what I could do.
B1 Assisted Pull-ups - I think I found my setting for this exercise. I know for certain I could not do another pullup in the set even if ya paid me.
B2 Step-ups w/Shoulder Press - One balance problem and the rest was fine. I have to concentrate on getting full extension on the shoulder press though.
C Reverse Lunge with DB Clean - Better performance here due to better foot placement.
D Bicep Curl - Dang, can you tell this is the exercise that pissed off my left shoulder? lol This one's gonna be a long time to improve.
E Tricep Pushdown - 110s! Like the other exercises, I know for certain I couldn't do another rep in the sets so it looks like I'm right where I should be intensity-wise.
Overall - I wasn't as charged up as with the other workouts, but I got them done, with improvements in all exercises. This might be due to Happy Hour on Friday and pizza and beer on Saturday. However, I've got a motivation now that I didn't before - my dad told me I looked like I could stand to lose a few more pounds. This was on Saturday - and he said it didn't have anything to do with the pizza/beer but I somehow doubt that. So - it's on now.
Weights are per hand except for C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@45
A2 Squat - 3x20@45
A3 Unilateral Bent Over Row 3x12@45
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8@-175
B2 Step-Up w/Shoulder Press - 3x10@10each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@17.5, 1x8@17.5, 1x6@15, 1x1@15
E Tricep Pushdown - 3x15@110
A1 Unilateral Bench Press - Bumped up a little bit more to 45. I like this method of progression, as it enables me to make a little progress each workout.
A2 Squat - Squats weren't as taxing as they were in the first two workouts, hopefully a sign I'm adapting to them a bit (but not TOO much).
A3 Unilateral Bent Over Row - Yup 45 was again the limit to what I could do.
B1 Assisted Pull-ups - I think I found my setting for this exercise. I know for certain I could not do another pullup in the set even if ya paid me.
B2 Step-ups w/Shoulder Press - One balance problem and the rest was fine. I have to concentrate on getting full extension on the shoulder press though.
C Reverse Lunge with DB Clean - Better performance here due to better foot placement.
D Bicep Curl - Dang, can you tell this is the exercise that pissed off my left shoulder? lol This one's gonna be a long time to improve.
E Tricep Pushdown - 110s! Like the other exercises, I know for certain I couldn't do another rep in the sets so it looks like I'm right where I should be intensity-wise.
Overall - I wasn't as charged up as with the other workouts, but I got them done, with improvements in all exercises. This might be due to Happy Hour on Friday and pizza and beer on Saturday. However, I've got a motivation now that I didn't before - my dad told me I looked like I could stand to lose a few more pounds. This was on Saturday - and he said it didn't have anything to do with the pizza/beer but I somehow doubt that. So - it's on now.
we should be keeping a spread sheet on your numbers !
Hee hee - why? and what numbers? The only real tracking I do is what you see here.
Resistance Training
Weights are per hand except for C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@47.5
A2 Squat - 3x20@47.5
A3 Unilateral Bent Over Row 3x12@47.5
(+2 light warmup sets)
B1 Assisted Pull-up - 1x7@-160, 1x1@160, 2x8@-175
B2 Step-Up w/Shoulder Press - 3x10@12 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@17.5, 1x15@15
E Tricep Pushdown - 3x15@120
A1 Unilateral Bench Press - A little more today. Felt good, with my shoulder not complaining. This is a good thing.
A2 Squat - I wasn't as fatigued as I thought I'd be with these. I did have to pause a little for lightheadedness to go away, but nothing as bad as before.
A3 Unilateral Bent Over Row - It surprises me how close I am to my limit here. Once again, I know I could not do another one at that weight even if you paid me.
B1 Assisted Pull-ups - Speaking of not being able to do another rep even if you paid me, I REALLY wanted to finish the first set out at -160, but that last rep eluded me. I had to regroup and finish the last one. The other two sets were at the limit.
B2 Step-ups w/Shoulder Press - Shoulder's getting better with this though I think my form on the step-up is slipping. Must pay more attention to it.
C Reverse Lunge with DB Clean - Rushing through this is not a good way to practice. Slowing down will help.
D Bicep Curl - Discretion being the better part of valor, I dropped the weight back on this one, and it went a bit better. Form still sucked toward the end of the last set though so I think I'll keep the same weights for Monday.
E Tricep Pushdown - The 120s surprised me today, but I really had to work for that last rep of the last set.
Overall - A good workout. I like the idea of a gradual progression (much like Milo of Crete) - even though I'm not making huge gains, the gains I AM making are being made without sacrificing form etc.
Weights are per hand except for C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@47.5
A2 Squat - 3x20@47.5
A3 Unilateral Bent Over Row 3x12@47.5
(+2 light warmup sets)
B1 Assisted Pull-up - 1x7@-160, 1x1@160, 2x8@-175
B2 Step-Up w/Shoulder Press - 3x10@12 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@17.5, 1x15@15
E Tricep Pushdown - 3x15@120
A1 Unilateral Bench Press - A little more today. Felt good, with my shoulder not complaining. This is a good thing.
A2 Squat - I wasn't as fatigued as I thought I'd be with these. I did have to pause a little for lightheadedness to go away, but nothing as bad as before.
A3 Unilateral Bent Over Row - It surprises me how close I am to my limit here. Once again, I know I could not do another one at that weight even if you paid me.
B1 Assisted Pull-ups - Speaking of not being able to do another rep even if you paid me, I REALLY wanted to finish the first set out at -160, but that last rep eluded me. I had to regroup and finish the last one. The other two sets were at the limit.
B2 Step-ups w/Shoulder Press - Shoulder's getting better with this though I think my form on the step-up is slipping. Must pay more attention to it.
C Reverse Lunge with DB Clean - Rushing through this is not a good way to practice. Slowing down will help.
D Bicep Curl - Discretion being the better part of valor, I dropped the weight back on this one, and it went a bit better. Form still sucked toward the end of the last set though so I think I'll keep the same weights for Monday.
E Tricep Pushdown - The 120s surprised me today, but I really had to work for that last rep of the last set.
Overall - A good workout. I like the idea of a gradual progression (much like Milo of Crete) - even though I'm not making huge gains, the gains I AM making are being made without sacrificing form etc.
i might get an ebook cause u cant find much here on fitness.
tried any new recipe lately?oh and btw are u in toouch with kiaria(cat) on msn?how is she?
No not really - been simple cooking of late. Yes I see her on msn messenger from time to time, but haven't really talked to her in a while.
The week in workouts
Personal Training Session 5/3/08
A Reverse woodchop 3x12
B Step ups 2x8 each leg
C1 DB Incline Press 3x12@45
C2 Step-up 3x10@15
C3 Bench Rows 3x12
D Lat Pulldown 3x12
E Squat w/alternating punches 2x7 each arm @10
A Reverse Woodchop - a new exercise to me. Instead of doing the work chopping down, I lifted the rope up to over shoulder height.
B Step-ups - I considered these as kind of a warmup since I'd already been doing these in my regular workout with a shoulder press.
C1 DB Incline Press - I was kind of hoping to do the 50s here, but the 45s proved enough of a challenge.
C2 Step-up - First time I'd done a weighted step-up in a long time. Felt pretty different but doable.
C3 Bench Rows - That's exactly what I did - picked up the bench on one end and rowed it, adding weight onto the second and third set. I didn't think the bench would be that heavy, but dang it sure was.
D Lat Pulldowns - Used the strap handles for these, rather than the long bar, so I was able to rotate my palms toward me as I brought the weight down.
E Squat with alternating punches - I think this exercise was more to for my shoulders and core rather than my legs, but still it was a good full body exercise.
Overall - A good workout, with some new stuff thrown in to keep things interesting. I keep hoping to get to the upper limit of the db's at PF, but so far have not been able to get there yet.
Resistance Training (5/5/08)
Weights are per hand except for B1 where a weight stack is used, C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@50
A2 Squat - 3x20@50
A3 Unilateral Bent Over Row 3x12@50
(+2 light warmup sets)
B1 Assisted Pull-up - 1x8@-160, 1x6@-160 1x2@-160, 1x8@-175
B2 Step-Up w/Shoulder Press - 3x10@15 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@17.5, 1x8@17.5 1x7@15
E Tricep Pushdown - 3x15@130
A1 Unilateral Bench Press - A good effort here, trying to pay attention to breathing and range of motion.
A2 Squat - These just took the wind right out of me today.
A3 Unilateral Bent Over Row - Those last few were more spirit than muscle, as in how badly I wanted it.
B1 Assisted Pull-ups - First set at 160! I also tried another set at the same weight, but came up a couple short. Ah well, next time.
B2 Step-ups w/Shoulder Press - My shoulder is definitely improving, though I think I was lacking energy for this one.
C Reverse Lunge with DB Clean - Best sets of these yet - no wobbling or anything.
D Bicep Curl - Thought I'd try to see how far I could get with the 17.5's. My left shoulder is the what is putting the damper on this exercise. Still, it's an improvement.
E Tricep Pushdown - 130 - this was closest I think I came to not finishing a planned set today, and it was very close - but I did it!
Overall - My ass was totally dragging during this workout today. Even the gym manager mentioned it. I think it was because I had lower calories and no carbs before working out - my usual preworkout nutrition usually has a tortilla wrap, but today I opted for plain old boneless, skinless chicken breast. Why? Because I'll be going out tonight and wanted to save calories for that. A stupid reason in retrospect, but you live and you learn.
Spinning 5/6/08
Hill class today - which usually zaps my legs for the next day's resistance training.
Resistance Training 5/7/08
Weights are per hand except for B1, where a weight stack is used, C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@52.5
A2 Squat - 3x20@52.5
A3 Unilateral Bent Over Row 3x12@52.5
(+2 light warmup sets)
B1 Assisted Pull-up - 2x8@-160, 1x6@-160 1x2@-160
B2 Step-Up w/Shoulder Press - 3x10@17.5 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@17.5, 1x10@17.5 1x5@15
E Tricep Pushdown - 3x15@140
A1 Unilateral Bench Press - The first set of these was more difficult than the other two - maybe I need a heavier weight to warm up with.
A2 Squat - Lightheadedness briefly after each set, but I was able to push through pretty soon after to the rows.
A3 Unilateral Bent Over Row - Again, this was testing my limits...
B1 Assisted Pull-ups - Two sets at -160 (yay!), next workout I'm keeping the same weight and working on improving form. Not that today's was bad, just I was concentrating on getting reps.
B2 Step-ups w/Shoulder Press - A good showing here too.
C Reverse Lunge with DB Clean - A good interlude between work sets, and a reminder of how much concentration affects the quality of the lift.
D Bicep Curl - Felt a little better with this one today. Progress is coming along awfully slowly, but it IS coming, and this is a good thing.
E Tricep Pushdown - I had originally planned to stay at 130 today, but I had set the cable machine for 140, and only realized it after the third set. So, inadvertent progress on my part.
Overall - Another ass draggin' workout, though not like Monday's (thank God!). Still, I made progress on all exercises, but I hope to do so with less rest in future workouts.
Spinning 5/8/08
Haven't done this one yet, but I'd imagine it's going to be a fast open road class.
Personal Training Session 5/3/08
A Reverse woodchop 3x12
B Step ups 2x8 each leg
C1 DB Incline Press 3x12@45
C2 Step-up 3x10@15
C3 Bench Rows 3x12
D Lat Pulldown 3x12
E Squat w/alternating punches 2x7 each arm @10
A Reverse Woodchop - a new exercise to me. Instead of doing the work chopping down, I lifted the rope up to over shoulder height.
B Step-ups - I considered these as kind of a warmup since I'd already been doing these in my regular workout with a shoulder press.
C1 DB Incline Press - I was kind of hoping to do the 50s here, but the 45s proved enough of a challenge.
C2 Step-up - First time I'd done a weighted step-up in a long time. Felt pretty different but doable.
C3 Bench Rows - That's exactly what I did - picked up the bench on one end and rowed it, adding weight onto the second and third set. I didn't think the bench would be that heavy, but dang it sure was.
D Lat Pulldowns - Used the strap handles for these, rather than the long bar, so I was able to rotate my palms toward me as I brought the weight down.
E Squat with alternating punches - I think this exercise was more to for my shoulders and core rather than my legs, but still it was a good full body exercise.
Overall - A good workout, with some new stuff thrown in to keep things interesting. I keep hoping to get to the upper limit of the db's at PF, but so far have not been able to get there yet.
Resistance Training (5/5/08)
Weights are per hand except for B1 where a weight stack is used, C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@50
A2 Squat - 3x20@50
A3 Unilateral Bent Over Row 3x12@50
(+2 light warmup sets)
B1 Assisted Pull-up - 1x8@-160, 1x6@-160 1x2@-160, 1x8@-175
B2 Step-Up w/Shoulder Press - 3x10@15 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@17.5, 1x8@17.5 1x7@15
E Tricep Pushdown - 3x15@130
A1 Unilateral Bench Press - A good effort here, trying to pay attention to breathing and range of motion.
A2 Squat - These just took the wind right out of me today.
A3 Unilateral Bent Over Row - Those last few were more spirit than muscle, as in how badly I wanted it.
B1 Assisted Pull-ups - First set at 160! I also tried another set at the same weight, but came up a couple short. Ah well, next time.
B2 Step-ups w/Shoulder Press - My shoulder is definitely improving, though I think I was lacking energy for this one.
C Reverse Lunge with DB Clean - Best sets of these yet - no wobbling or anything.
D Bicep Curl - Thought I'd try to see how far I could get with the 17.5's. My left shoulder is the what is putting the damper on this exercise. Still, it's an improvement.
E Tricep Pushdown - 130 - this was closest I think I came to not finishing a planned set today, and it was very close - but I did it!
Overall - My ass was totally dragging during this workout today. Even the gym manager mentioned it. I think it was because I had lower calories and no carbs before working out - my usual preworkout nutrition usually has a tortilla wrap, but today I opted for plain old boneless, skinless chicken breast. Why? Because I'll be going out tonight and wanted to save calories for that. A stupid reason in retrospect, but you live and you learn.
Spinning 5/6/08
Hill class today - which usually zaps my legs for the next day's resistance training.
Resistance Training 5/7/08
Weights are per hand except for B1, where a weight stack is used, C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@52.5
A2 Squat - 3x20@52.5
A3 Unilateral Bent Over Row 3x12@52.5
(+2 light warmup sets)
B1 Assisted Pull-up - 2x8@-160, 1x6@-160 1x2@-160
B2 Step-Up w/Shoulder Press - 3x10@17.5 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@17.5, 1x10@17.5 1x5@15
E Tricep Pushdown - 3x15@140
A1 Unilateral Bench Press - The first set of these was more difficult than the other two - maybe I need a heavier weight to warm up with.
A2 Squat - Lightheadedness briefly after each set, but I was able to push through pretty soon after to the rows.
A3 Unilateral Bent Over Row - Again, this was testing my limits...
B1 Assisted Pull-ups - Two sets at -160 (yay!), next workout I'm keeping the same weight and working on improving form. Not that today's was bad, just I was concentrating on getting reps.
B2 Step-ups w/Shoulder Press - A good showing here too.
C Reverse Lunge with DB Clean - A good interlude between work sets, and a reminder of how much concentration affects the quality of the lift.
D Bicep Curl - Felt a little better with this one today. Progress is coming along awfully slowly, but it IS coming, and this is a good thing.
E Tricep Pushdown - I had originally planned to stay at 130 today, but I had set the cable machine for 140, and only realized it after the third set. So, inadvertent progress on my part.
Overall - Another ass draggin' workout, though not like Monday's (thank God!). Still, I made progress on all exercises, but I hope to do so with less rest in future workouts.
Spinning 5/8/08
Haven't done this one yet, but I'd imagine it's going to be a fast open road class.
Resistance Training
Encyclopedia of Kettlebell Lifting
by Steve Cotter
Beginner Workout #1
A Two Hand Swings 1x10@16kg
B One Hand Swings 1x10@16kg each arm
C One Arm Clean 2x5@16kg each arm
D Turkish Getup 1x3@5# each side
E One Arm Military Press 2x5@16kg each arm
F Deck Squat 1x10@BW
G Front Squat 2x5@16kg each side
H Squat 1x10@50#
A Two Hand Swings - Yup, swinging the kettlebell is cool. I'm definitely liking this exercise.
B One Hand Swings - These were noticeably more difficult for my left arm than my right, but, still cool to do.
C One Arm Clean - I need to get the hang of this one, particularly on the left hand side.
D Turkish Getup - This is truly the exercise from hell. Saying I did 3 on each side is taking a very liberal notion of doing an exercise and stretching it to its limit. Definitely an opportunity for improvement.
E One Arm Military Press - I wasn't sure how my left shoulder would respond to this, but it did pretty well, so I was happy.
F Deck Squat - I tried doing these from the floor but it just wasn't happening, so I did them with my weight bench. Of course it was too easy doing it this way, so I added a set of DB squats at the end. The ironic thing is that this exercise is supposed to get over a fear of falling when doing a squat. I can do squats just fine, but not this one lol.
G Front Squat - Did this with one KB holding it on the left side for 5 reps, then the right side for 5 reps - and counting that a set. Felt really weird at first but I felt more with it on the second set.
H Squat - As noted I added these in because of the easy variation of the Deck Squats I had to use. Did them holding a 50lb dumbbell in each hand.
Overall - A fun workout, because it was something very new to me, and of course because I used one of my kettlebells for the first time. I think the 16kg weight is ideal for me right now, as it is heavy enough to provide challenge but not so heavy as to risk injury. Once I get comfortable handling the exercises at this weight I'll move up. I will have to get instruction though on the deck squats and the tgu's since those are definitely in sore need of improvement. The rest though I felt pretty comfortable with. The other cool thing was it didn't really take that long either, and I'm already starting to feel it in my abs and my shoulders. I will definitely revisit this workout.
Encyclopedia of Kettlebell Lifting
by Steve Cotter
Beginner Workout #1
A Two Hand Swings 1x10@16kg
B One Hand Swings 1x10@16kg each arm
C One Arm Clean 2x5@16kg each arm
D Turkish Getup 1x3@5# each side
E One Arm Military Press 2x5@16kg each arm
F Deck Squat 1x10@BW
G Front Squat 2x5@16kg each side
H Squat 1x10@50#
A Two Hand Swings - Yup, swinging the kettlebell is cool. I'm definitely liking this exercise.
B One Hand Swings - These were noticeably more difficult for my left arm than my right, but, still cool to do.
C One Arm Clean - I need to get the hang of this one, particularly on the left hand side.
D Turkish Getup - This is truly the exercise from hell. Saying I did 3 on each side is taking a very liberal notion of doing an exercise and stretching it to its limit. Definitely an opportunity for improvement.
E One Arm Military Press - I wasn't sure how my left shoulder would respond to this, but it did pretty well, so I was happy.
F Deck Squat - I tried doing these from the floor but it just wasn't happening, so I did them with my weight bench. Of course it was too easy doing it this way, so I added a set of DB squats at the end. The ironic thing is that this exercise is supposed to get over a fear of falling when doing a squat. I can do squats just fine, but not this one lol.
G Front Squat - Did this with one KB holding it on the left side for 5 reps, then the right side for 5 reps - and counting that a set. Felt really weird at first but I felt more with it on the second set.
H Squat - As noted I added these in because of the easy variation of the Deck Squats I had to use. Did them holding a 50lb dumbbell in each hand.
Overall - A fun workout, because it was something very new to me, and of course because I used one of my kettlebells for the first time. I think the 16kg weight is ideal for me right now, as it is heavy enough to provide challenge but not so heavy as to risk injury. Once I get comfortable handling the exercises at this weight I'll move up. I will have to get instruction though on the deck squats and the tgu's since those are definitely in sore need of improvement. The rest though I felt pretty comfortable with. The other cool thing was it didn't really take that long either, and I'm already starting to feel it in my abs and my shoulders. I will definitely revisit this workout.
wow ,u look great .
very nice Tom(as usual)
Thanks Sadie - when are you going to post a new log?