My Diary
- Thread starter stingo
- Start date
oh well.. soon\i have just given up on myself .i am there where i dont want to be..but atleast i am happy
u are a real life inspiration Tom.
can we chat some day?
Well, being happy is the main thing I think.
Posting is once a day, reading a few more.
Personal Training Session
Warm-up
I V-ups 2x10
II Cable Core Press 2x20
Workout
A Dumbbell Power Clean and Press 3x12
B Cable Lat Pulldown 2x30
C Circuit x 4
C1 Dumbbell Rows (Left Side) 1x5
C2 Dumbbell Incline Presses (Left Side) 1x5
C3 Mountain Climbers 1x10
C4 Dumbbell Rows (Right Side) 1x5
C5 Dumbbell Incline Presses (Right Side) 1x5
D Push-ups 1x20
I V-ups - I still suck at these. Legs come up fine, but torso mainly stays on the ground. I guess I have to lose more weight to make this one happen.
II Cable Core Press - an interesting exercise, which I mainly feel right at the base of the sides of my core.
A Dumbbell Power Clean and Press - What this basically is is 2 squats with a press in between. Squat down to pick up the weight and clean it to your shoulder. Then squat again and press the weight up to full extension. My legs were tired at the end of set 3.
B Cable Lat Pulldown - I balked at this one at first simply because of where Tim had set the weight stack, but it proved to look worse than it actually was. The 30 rep sets were challenging indeed.
C Circuit - I started out with a 55lb db for the first two times through, but then Tim had me use the 45 instead because he said he didn't like my body mechanics when I was lifting the 55's. Still, it was challenging because there was no rest in between exercises or circuits. I was pretty pleased because I wasn't sucking wind as much as I thought I would be, and Tim said I had some good calf muscles.
D Push-ups - I was originally supposed to do 2 sets AMRAP, but Tim had me do the one after he saw how my shoulder was responding.
Overall - A good workout - and interesting because of switching things up a bit, particularly the circuit. Same exercises as I've been doing, but grouped in different ways. We got off to a later than usual start because of a mishap that occurred while we were prepping. A woman was doing step-ups on a weight bench and apparently lost her balance and fell. I don't think she hurt anything other than her pride, but Tim went over to assist her/see if she was ok. I couldn't help but feel for her, because I've nearly keeled over myself when doing step-ups. On that note, Tim said it looked like I was becoming more comfortable/getting used to this new body - that I was getting more graceful when performing the exercises.
Warm-up
I V-ups 2x10
II Cable Core Press 2x20
Workout
A Dumbbell Power Clean and Press 3x12
B Cable Lat Pulldown 2x30
C Circuit x 4
C1 Dumbbell Rows (Left Side) 1x5
C2 Dumbbell Incline Presses (Left Side) 1x5
C3 Mountain Climbers 1x10
C4 Dumbbell Rows (Right Side) 1x5
C5 Dumbbell Incline Presses (Right Side) 1x5
D Push-ups 1x20
I V-ups - I still suck at these. Legs come up fine, but torso mainly stays on the ground. I guess I have to lose more weight to make this one happen.
II Cable Core Press - an interesting exercise, which I mainly feel right at the base of the sides of my core.
A Dumbbell Power Clean and Press - What this basically is is 2 squats with a press in between. Squat down to pick up the weight and clean it to your shoulder. Then squat again and press the weight up to full extension. My legs were tired at the end of set 3.
B Cable Lat Pulldown - I balked at this one at first simply because of where Tim had set the weight stack, but it proved to look worse than it actually was. The 30 rep sets were challenging indeed.
C Circuit - I started out with a 55lb db for the first two times through, but then Tim had me use the 45 instead because he said he didn't like my body mechanics when I was lifting the 55's. Still, it was challenging because there was no rest in between exercises or circuits. I was pretty pleased because I wasn't sucking wind as much as I thought I would be, and Tim said I had some good calf muscles.
D Push-ups - I was originally supposed to do 2 sets AMRAP, but Tim had me do the one after he saw how my shoulder was responding.
Overall - A good workout - and interesting because of switching things up a bit, particularly the circuit. Same exercises as I've been doing, but grouped in different ways. We got off to a later than usual start because of a mishap that occurred while we were prepping. A woman was doing step-ups on a weight bench and apparently lost her balance and fell. I don't think she hurt anything other than her pride, but Tim went over to assist her/see if she was ok. I couldn't help but feel for her, because I've nearly keeled over myself when doing step-ups. On that note, Tim said it looked like I was becoming more comfortable/getting used to this new body - that I was getting more graceful when performing the exercises.
Yeah, Stingo's cool.
Well, being happy is the main thing I think.
yes ,its a big deal for me u know.
well i am starting my journal today hon,see you around
Encyclopedia of Kettlebell Lifting
by Steve Cotter
Beginner Workout #1
A Two Hand Swings 2x10@16kg
B One Hand Swings 2x10@16kg each arm
C One Arm Clean 4x5@16kg each arm
D Turkish Getup 1x6@15# each side
E One Arm Military Press 2x10@16kg each arm
F Front Squat 2x10@16kg each side
G Mahler's Long Stair Walk 1x13 steps@16kg
A Two Hand Swings - Again, better on this, as I'm using my hips and core to move the weight.
B One Hand Swings - Carries over into the one handed version too.
C One Arm Clean - More practice with this one needed.
D Turkish Getup - Again, not pretty, and not textbook, but done.
E One Arm Military Press - The left arm got a little wobbly toward the end but I otherwise did ok.
F Front Squat - A bit of a tough start, but got better as I got into the groove.
G Mahler's Long Stair Walk - In honor of a friend from another fitness forum, I decided to make his long stair walk the substitution for the deck squat this week. I held the kettlebell at my left side for half, then switched to the right. For that length of time it was a grip challenge as well.
Overall - I basically doubled the volume of the beginner program, and was sweating with a pounding heart for most of the workout. I still have a lot to work on form-wise but it definitely is getting better. As was suggested in another thread, I think I'm going to go for higher volume work for a few months before I consider moving up in weight.
by Steve Cotter
Beginner Workout #1
A Two Hand Swings 2x10@16kg
B One Hand Swings 2x10@16kg each arm
C One Arm Clean 4x5@16kg each arm
D Turkish Getup 1x6@15# each side
E One Arm Military Press 2x10@16kg each arm
F Front Squat 2x10@16kg each side
G Mahler's Long Stair Walk 1x13 steps@16kg
A Two Hand Swings - Again, better on this, as I'm using my hips and core to move the weight.
B One Hand Swings - Carries over into the one handed version too.
C One Arm Clean - More practice with this one needed.
D Turkish Getup - Again, not pretty, and not textbook, but done.
E One Arm Military Press - The left arm got a little wobbly toward the end but I otherwise did ok.
F Front Squat - A bit of a tough start, but got better as I got into the groove.
G Mahler's Long Stair Walk - In honor of a friend from another fitness forum, I decided to make his long stair walk the substitution for the deck squat this week. I held the kettlebell at my left side for half, then switched to the right. For that length of time it was a grip challenge as well.
Overall - I basically doubled the volume of the beginner program, and was sweating with a pounding heart for most of the workout. I still have a lot to work on form-wise but it definitely is getting better. As was suggested in another thread, I think I'm going to go for higher volume work for a few months before I consider moving up in weight.
yes ,its a big deal for me u know.
well i am starting my journal today hon,see you around
Thanks for the encouragement, I appreciate it.
In other news, I'm looking at some different summer training options, like attending a boot camp class at a local park just to switch things up a bit.
Resistance Training
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@55
A2 Squat - 3x20@55
A3 Unilateral Bent Over Row 3x12@55
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8@-160
B2 Step-Up w/Shoulder Press - 3x10@20 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@20
D DB Curl - 2x15@17.5, 1x10@17.5 1x5@17.5
E Tricep Pushdown - 3x15@140
A1 Unilateral Bench Press - I saw a picture of proper bench positioning in Starting Strong, so decided to try it (from memory) for this exercise. Noticeable improvement in stability, so even though I've not read a word of it yet, I'm getting benefits already.
A2 Squat - Again, lightheadedness after the third set had me sit for a short while before attempting the row.
A3 Unilateral Bent Over Row - Still at the limit here, which I don't see changing any time soon.
B1 Assisted Pull-ups - Picked up the three sets, but they seemed ever so slightly doable this time.
B2 Step-ups w/Shoulder Press - Slow but sure improvements on this exercise as well.
C Reverse Lunge with DB Clean - Today I just wanted these done so went a bit more quickly than I probably should have.
D Bicep Curl - Third full set just wasn't happening today - I wonder if my kettlebell workout had some effect on it.
E Tricep Pushdown - Like the rows in the first superset, I don't see this one going up over 140 any time soon, as this is plenty difficult as it is now.
Overall - A good workout I think, I really felt it while changing and leaving the gym. The past few weeks I've only been doing this workout once a week as I've been doing my kettlebell workout on Mondays (due to boot camp class in one situation and the Memorial Day holiday for the second), so while I've not been progressing up in weight, I've been noticing that the weights I am using are getting slightly easier to use with each workout.
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@55
A2 Squat - 3x20@55
A3 Unilateral Bent Over Row 3x12@55
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8@-160
B2 Step-Up w/Shoulder Press - 3x10@20 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@20
D DB Curl - 2x15@17.5, 1x10@17.5 1x5@17.5
E Tricep Pushdown - 3x15@140
A1 Unilateral Bench Press - I saw a picture of proper bench positioning in Starting Strong, so decided to try it (from memory) for this exercise. Noticeable improvement in stability, so even though I've not read a word of it yet, I'm getting benefits already.
A2 Squat - Again, lightheadedness after the third set had me sit for a short while before attempting the row.
A3 Unilateral Bent Over Row - Still at the limit here, which I don't see changing any time soon.
B1 Assisted Pull-ups - Picked up the three sets, but they seemed ever so slightly doable this time.
B2 Step-ups w/Shoulder Press - Slow but sure improvements on this exercise as well.
C Reverse Lunge with DB Clean - Today I just wanted these done so went a bit more quickly than I probably should have.
D Bicep Curl - Third full set just wasn't happening today - I wonder if my kettlebell workout had some effect on it.
E Tricep Pushdown - Like the rows in the first superset, I don't see this one going up over 140 any time soon, as this is plenty difficult as it is now.
Overall - A good workout I think, I really felt it while changing and leaving the gym. The past few weeks I've only been doing this workout once a week as I've been doing my kettlebell workout on Mondays (due to boot camp class in one situation and the Memorial Day holiday for the second), so while I've not been progressing up in weight, I've been noticing that the weights I am using are getting slightly easier to use with each workout.
Personal Training Session
A 3 Minute Dumbbell Plank - 3 stops
B Dumbbell Power Clean and Press with Saxon Side Bend - 2x10
C Single-Arm Seated Cable Lat Pulldown - 3x12
D Cable Column Squats - 3x20
E Machine Chest Press and a Half - 2x20
F Dumbbell Rows w/Twist - 2x20
A 3 Minute Dumbbell Plank - Just to be clear, the goal is 3 minutes straight, which I need to work up to. PF has circular dumbbells which is why we did it this way.
B Dumbbell Power Clean and Press with Saxon Side Bend - This took me a while to get what Tim wanted me to do regarding the side bend, but I eventually got it.
C Single-Arm Seated Cable Lat Pulldown - This was a good exercise, seated on the floor, with the non-working arm for support.
D Cable Column Squats - Not that I've been waterskiing, but I'm tempted to call these waterski squats. You hold on to the cable handles as if you were waterskiing, lean back a little and do the squat. Feels different for balance for sure.
E Machine Chest Press and a Half - This was the toughest exercise in the bunch. It was on the chest press machine, and the idea is to do a full press, followed by a half press to count as one rep. I got through the first set at the original weight but the second set I had to back down to all of 15 pounds to complete it.
F Dumbbell Rows w/Twist - Regular rows, but with an added small torso twist at the end of the pull.
Overall - Good workout here. Really felt the exercises, especially the chest press. I also signed on for six more sessions since what we're doing seems to be working. This was Saturday's workout.
A 3 Minute Dumbbell Plank - 3 stops
B Dumbbell Power Clean and Press with Saxon Side Bend - 2x10
C Single-Arm Seated Cable Lat Pulldown - 3x12
D Cable Column Squats - 3x20
E Machine Chest Press and a Half - 2x20
F Dumbbell Rows w/Twist - 2x20
A 3 Minute Dumbbell Plank - Just to be clear, the goal is 3 minutes straight, which I need to work up to. PF has circular dumbbells which is why we did it this way.
B Dumbbell Power Clean and Press with Saxon Side Bend - This took me a while to get what Tim wanted me to do regarding the side bend, but I eventually got it.
C Single-Arm Seated Cable Lat Pulldown - This was a good exercise, seated on the floor, with the non-working arm for support.
D Cable Column Squats - Not that I've been waterskiing, but I'm tempted to call these waterski squats. You hold on to the cable handles as if you were waterskiing, lean back a little and do the squat. Feels different for balance for sure.
E Machine Chest Press and a Half - This was the toughest exercise in the bunch. It was on the chest press machine, and the idea is to do a full press, followed by a half press to count as one rep. I got through the first set at the original weight but the second set I had to back down to all of 15 pounds to complete it.
F Dumbbell Rows w/Twist - Regular rows, but with an added small torso twist at the end of the pull.
Overall - Good workout here. Really felt the exercises, especially the chest press. I also signed on for six more sessions since what we're doing seems to be working. This was Saturday's workout.
Resistance Training
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@55
A2 Squat - 3x20@55
A3 Unilateral Bent Over Row 3x12@55
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8@-160
B2 Step-Up w/Shoulder Press - 3x10@20 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@20
D DB Curl - 3x17.5@17.5
E Tricep Pushdown - 3x15@140
A1 Unilateral Bench Press - These felt much better today, with better stability and better control.
A2 Squat - Lightheadedness, but could still move on to the rows after a few seconds.
A3 Unilateral Bent Over Row - These felt better today too.
B1 Assisted Pull-ups - Stronger in this as well - the third set was still a challenge, but slightly less so than in previous workouts.
B2 Step-ups w/Shoulder Press - Legs were a bit wonky in the third set, but I made it through these.
C Reverse Lunge with DB Clean - Did pretty well here, even though I had to reset once.
D Bicep Curl - Just barely got the third set, and that with very poor form.
E Tricep Pushdown - These were tough today, but I think it's because I shortened the rest period between sets.
Overall - A very good workout brought to you by the power of carbs. (Or so I think anyhow.) I felt much stronger than in last week's workout, which I think is due to my having carbs (that corn muffin) the night before, and another this morning. I am considering trying to move up the weights for Wednesday, or doing the same again to see if it wasn't a fluke. This was yesterday's workout. Spinning tonight.
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@55
A2 Squat - 3x20@55
A3 Unilateral Bent Over Row 3x12@55
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8@-160
B2 Step-Up w/Shoulder Press - 3x10@20 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@20
D DB Curl - 3x17.5@17.5
E Tricep Pushdown - 3x15@140
A1 Unilateral Bench Press - These felt much better today, with better stability and better control.
A2 Squat - Lightheadedness, but could still move on to the rows after a few seconds.
A3 Unilateral Bent Over Row - These felt better today too.
B1 Assisted Pull-ups - Stronger in this as well - the third set was still a challenge, but slightly less so than in previous workouts.
B2 Step-ups w/Shoulder Press - Legs were a bit wonky in the third set, but I made it through these.
C Reverse Lunge with DB Clean - Did pretty well here, even though I had to reset once.
D Bicep Curl - Just barely got the third set, and that with very poor form.
E Tricep Pushdown - These were tough today, but I think it's because I shortened the rest period between sets.
Overall - A very good workout brought to you by the power of carbs. (Or so I think anyhow.) I felt much stronger than in last week's workout, which I think is due to my having carbs (that corn muffin) the night before, and another this morning. I am considering trying to move up the weights for Wednesday, or doing the same again to see if it wasn't a fluke. This was yesterday's workout. Spinning tonight.
Resistance Training
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@60
A2 Squat - 3x20@60
A3 Unilateral Bent Over Row 3x12@60
(+2 light warmup sets)
B1 Assisted Pull-up - 1x8@-145, 1x6@-145 1x2@-145, 1x8@-160
B2 Step-Up w/Shoulder Press - 3x10@22.5 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@20
D DB Curl - 2x15@17.5, 1x10@17.5 1x5@17.5
E Tricep Pushdown - 3x15@140
A1 Unilateral Bench Press - I have to say I was doubtful when I picked the 60's up from the rack, but I got them up.
A2 Squat - These were tough and the last set wasn't pretty, but I did them.
A3 Unilateral Bent Over Row - Well apparently I can move more than the 55's, but dang it was close on the last set, particularly the left arm.
B1 Assisted Pull-ups - Lowered the amount of assistance, which worked for the first set and most of the second. I took a small rest after 6 reps in set 2, then did the other 2. Finished out the last set at my previous weight (-160).
B2 Step-ups w/Shoulder Press - This was difficult today, at least due in part to the slight increase in weight.
C Reverse Lunge with DB Clean - The 20lb dumbbell was surprisingly manageable today.
D Bicep Curl - When I got to rep 10 on set 3, I could feel my left arm starting to get testy, so I took a little rest before finishing the last 5 reps.
E Tricep Pushdown - Better today, but oh so close on the last set.
Overall - Surprised and happy I was able to use the 60's, something I know I could not have done when I started this workout. What's more is I lifted them with better body mechanics/form than previously, so I must be doing something right. The weight adjustments on the assisted pullups and step-ups were cool too. And of course, the biceps and triceps were well worked by the weights I'd chosen too, so all around a very good workout. I can only think that extra sleep + extra foods (especially carbs) were a definite factor in helping my performance improve. Needless to say, I'm very happy with this workout.
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@60
A2 Squat - 3x20@60
A3 Unilateral Bent Over Row 3x12@60
(+2 light warmup sets)
B1 Assisted Pull-up - 1x8@-145, 1x6@-145 1x2@-145, 1x8@-160
B2 Step-Up w/Shoulder Press - 3x10@22.5 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@20
D DB Curl - 2x15@17.5, 1x10@17.5 1x5@17.5
E Tricep Pushdown - 3x15@140
A1 Unilateral Bench Press - I have to say I was doubtful when I picked the 60's up from the rack, but I got them up.
A2 Squat - These were tough and the last set wasn't pretty, but I did them.
A3 Unilateral Bent Over Row - Well apparently I can move more than the 55's, but dang it was close on the last set, particularly the left arm.
B1 Assisted Pull-ups - Lowered the amount of assistance, which worked for the first set and most of the second. I took a small rest after 6 reps in set 2, then did the other 2. Finished out the last set at my previous weight (-160).
B2 Step-ups w/Shoulder Press - This was difficult today, at least due in part to the slight increase in weight.
C Reverse Lunge with DB Clean - The 20lb dumbbell was surprisingly manageable today.
D Bicep Curl - When I got to rep 10 on set 3, I could feel my left arm starting to get testy, so I took a little rest before finishing the last 5 reps.
E Tricep Pushdown - Better today, but oh so close on the last set.
Overall - Surprised and happy I was able to use the 60's, something I know I could not have done when I started this workout. What's more is I lifted them with better body mechanics/form than previously, so I must be doing something right. The weight adjustments on the assisted pullups and step-ups were cool too. And of course, the biceps and triceps were well worked by the weights I'd chosen too, so all around a very good workout. I can only think that extra sleep + extra foods (especially carbs) were a definite factor in helping my performance improve. Needless to say, I'm very happy with this workout.
Personal Training Session - Strength Endurance
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row
A9 Row
A1 Goblet Squat - These were tough toward the end of each minute each time I did them. I have to watch ROM as I get tired too.
A2 Core Twist - A lower intensity exercise, so as to back off of the intensity of the squats.
A3 Arm Curls - I wasn't sure I'd be able to do last the minute but I was able to, just barely. The PF dumbbells (they're rubber, so are larger) proved to be an additional challenge to hang on to.
A4 One Arm Swings (30 Secs per arm) - Thankfully the kettlebell workouts I HAVE done have provided a good start to this exercise.
A5 Half Squat with Overhead Press - Had to get used to this one first but it wasn't too too bad.
A6 Curl-ups (no weight) - STILL can't do a regular sit-up to save my life, so we substituted the curl-ups (crunches) with no weight.
A7 Core Push Press - This is the exercise I hate the most in this workout. It's like the core twist, except that when you twist to the left, you press the weight to your left. Then return to center, and twist to the right, then return to center and press the weight up. That's one rep.
A8 Squat with Upright Row - Compared to the exercise that went before it, this went pretty well, still a challenge though.
A9 Row (30 Secs each hand) - Did these from the bench instead of just standing. Easier than the preceding two exercises, it's a good way to end the round.
Overall - An exhausting workout - I had to wipe off the sweat at the end, and I must've looked beat too. Still, I wasn't as bad as when I started the modified 300 workout, so I've made some progress. And I don't have to time this one either. I really like this workout because of the minimal gear requirements for it. All that's needed is one dumbbell (or kettlebell), so I really could do it anywhere. I'll be looking forward to improvements here, just like the modified 300 workout. But right now, I'm pretty spent (and happy). I will take a well-deserved rest day tomorrow and give this workout a go on my own on Monday.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row
A9 Row
A1 Goblet Squat - These were tough toward the end of each minute each time I did them. I have to watch ROM as I get tired too.
A2 Core Twist - A lower intensity exercise, so as to back off of the intensity of the squats.
A3 Arm Curls - I wasn't sure I'd be able to do last the minute but I was able to, just barely. The PF dumbbells (they're rubber, so are larger) proved to be an additional challenge to hang on to.
A4 One Arm Swings (30 Secs per arm) - Thankfully the kettlebell workouts I HAVE done have provided a good start to this exercise.
A5 Half Squat with Overhead Press - Had to get used to this one first but it wasn't too too bad.
A6 Curl-ups (no weight) - STILL can't do a regular sit-up to save my life, so we substituted the curl-ups (crunches) with no weight.
A7 Core Push Press - This is the exercise I hate the most in this workout. It's like the core twist, except that when you twist to the left, you press the weight to your left. Then return to center, and twist to the right, then return to center and press the weight up. That's one rep.
A8 Squat with Upright Row - Compared to the exercise that went before it, this went pretty well, still a challenge though.
A9 Row (30 Secs each hand) - Did these from the bench instead of just standing. Easier than the preceding two exercises, it's a good way to end the round.
Overall - An exhausting workout - I had to wipe off the sweat at the end, and I must've looked beat too. Still, I wasn't as bad as when I started the modified 300 workout, so I've made some progress. And I don't have to time this one either. I really like this workout because of the minimal gear requirements for it. All that's needed is one dumbbell (or kettlebell), so I really could do it anywhere. I'll be looking forward to improvements here, just like the modified 300 workout. But right now, I'm pretty spent (and happy). I will take a well-deserved rest day tomorrow and give this workout a go on my own on Monday.
Strength Endurance
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - These were better today. Better range of motion too.
A2 Core Twist - Better here too though on the third set I was having problems holding the dumbbell up.
A3 Arm Curls - These are much more manageable with hex dumbbells than the PF monster tire DB's.
A4 One Arm Swings (30 Secs per arm) - This was good again today.
A5 Half Squat with Overhead Press - Good showing here, but again, by the 3rd time through I was feeling these too.
A6 Curl-ups (no weight) - A little better here today too. Still no sit-ups though.
A7 Core Push Press - Still hatin' this one, with a passion.
A8 Squat with Upright Row (30 Secs per arm) - I have to remember to squat on these, as if I don't pay attention I end up bending over rather than squatting to get the weight.
A9 Row (30 Secs per arm) - Did these standing this time, and was really hoping that second-hand would move faster on that last set. Good experiment in relativity.
Overall - I'm really glad I opted for the corporate gym for today's workout. Even with the air conditioning I was sweating profusely. Exhausted? Yes, but the good kind of exhaustion, from a workout well done.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - These were better today. Better range of motion too.
A2 Core Twist - Better here too though on the third set I was having problems holding the dumbbell up.
A3 Arm Curls - These are much more manageable with hex dumbbells than the PF monster tire DB's.
A4 One Arm Swings (30 Secs per arm) - This was good again today.
A5 Half Squat with Overhead Press - Good showing here, but again, by the 3rd time through I was feeling these too.
A6 Curl-ups (no weight) - A little better here today too. Still no sit-ups though.
A7 Core Push Press - Still hatin' this one, with a passion.
A8 Squat with Upright Row (30 Secs per arm) - I have to remember to squat on these, as if I don't pay attention I end up bending over rather than squatting to get the weight.
A9 Row (30 Secs per arm) - Did these standing this time, and was really hoping that second-hand would move faster on that last set. Good experiment in relativity.
Overall - I'm really glad I opted for the corporate gym for today's workout. Even with the air conditioning I was sweating profusely. Exhausted? Yes, but the good kind of exhaustion, from a workout well done.
Really? You still sweat ?
If I had a videocamera, I'd record one of my workouts so you can see what a total n00b I (still) am. lol
loves it !!!!!