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Stew
Level 10

Join date: Nov 2002
Posts: 1415

biker wrote:
Going to try to change workout starting next week to include kettlebells. We'll see.


Great to see you're still training hard. Best activity around to clear the mind. Well, the second best for sure.

I remember some months ago, before the sabbatical, when you were doing heavy KB's with mega-reps. KB's do add variety and growth.

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biker
Level 100

Join date: May 2012
Posts: 602

Funny you should mention kettlebells. Workout partner is raring to go on Dan John's l0,000 swing program. I think we're going to lay off heavy weights for awhile and to that routine, maybe incorporating some of John's accessory movements which I omitted last time. With someone else also swinging I might have enough gusto for the accessory movements. I remember the blisters in funny places at times and also that the gym only went to 50s and I didn't feel like using two bells on the swings. We'll see.

Today shoulders arms: warmup, then seated military presses 5 reps each 110/130/140. Tricep overhead rope extensions 15 reps each l00/110/120/140/150, then cable curls on incline bench (these are really effective) with weights I don't understand, 5 sets of 10 reps each. Pumped.

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biker
Level 100

Join date: May 2012
Posts: 602

Deadlift day: after warmup, 5 reps each @ 225, 285, 335. Didn't try 345. Then sghp 10 reps each @ 135/145/175, then 5 reps each @ 185/175. Next week start Dan John's 10,000 kettlebell swings.

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biker
Level 100

Join date: May 2012
Posts: 602

First day of Dave John's l0,000 swing kettlebell workout: warmup then kettlebell swings, one 30 lb @ 10/15/25/25/25, then same weight 4 rounds of 25/25/25/25 for 500 total swings. Last time I did this workout I also started out light and it took me about 2 weeks to get to 500 swings. Guess I'm progressing. This time I know to use the gym sweat rag on the handle and good gloves to prevent odd blisters this workout produces.

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biker
Level 100

Join date: May 2012
Posts: 602

Day 2 of l0,000 kettlebell swings. Warmup, then 4 rounds of 35 lb kettlebell for 25/25/25/25 to 400 swings, then l round 40 lb kettlebell 25/25/25/25. Took about 40 minutes. Slow progression. Good workout. Workout partner agrees. 10% of total goal so far.

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biker
Level 100

Join date: May 2012
Posts: 602

Day 3 kettlebells. 3 rounds of 40 lb kettlebell for 25/25/25/25, then 2 rounds of 45 lb kettlebell for 25/25/25/25. Seemed easier today but problematic grip on 45 lb. Up to 1,500 so far for week.

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biker
Level 100

Join date: May 2012
Posts: 602

Day 4 kettlebells. 40 lb kettlebell swings 5 rounds of 25/25/25/25. Grip and calluses are still adjusting so I didn't go higher.

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biker
Level 100

Join date: May 2012
Posts: 602

Week 2 day 1 kettlebell swings. 5 groups of 45 lb kettlebell swings @ 25/25/25/25. Seemed easier, but grip on last l00 was a pain.

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biker
Level 100

Join date: May 2012
Posts: 602

500 swings with 45 lb kettlebell, broken in to sets of 25 at a time.

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biker
Level 100

Join date: May 2012
Posts: 602

Thursday's wokout: 500 swings with 45 lb kettlebell, broken into sets of 25 at a time.

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biker
Level 100

Join date: May 2012
Posts: 602

Friday's workout: 500 swings with 50 lb kettlebell, sets of 25 at a time. That's the heaviest one the gym has. I have ordered a 60 lb bell to see how my grip will handle it.

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biker
Level 100

Join date: May 2012
Posts: 602

Monday, 500 swings with 50 lb kettlebell in sets of 25. Workout partner started late so when I finished I did 5 sets of 10 rep single arm 50 lb kb swings. Apparently I have acclimated.

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biker
Level 100

Join date: May 2012
Posts: 602

Tuesday: 500 swings with 50 lb kettlebell in sets of 25. Did one set of 50, will try that in beginning of workout Thursday.

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biker
Level 100

Join date: May 2012
Posts: 602

Thursday: 500 swings with 50 lb kettlebell in sets of 25. Did 5 sets afterward with same bell one hand each 10 reps each time. Noticed today I've dropped two belt notches in belt.

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biker
Level 100

Join date: May 2012
Posts: 602

Friday, same as Thursday. These are getting easier, grip better, faster workout. I'm not using Plazma during this workout because all the swinging causes too much belching. Will resume Plazma after this routine ends.

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biker
Level 100

Join date: May 2012
Posts: 602

Monday, same as last Friday. Actually no. It was about 6 times easier this morning, and not as fun. We're at maximum kettlebell weight gym offers. Starting to want to lift weights.

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biker
Level 100

Join date: May 2012
Posts: 602

Tuesday, my 60 lb kettlebell finally arrived from ebay, so I used 60 and 50 lb kettlebells, 500 swings. Alternated the 60 with workout partner so 250 with each. 60 didn't feel as heavy as I expected.

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biker
Level 100

Join date: May 2012
Posts: 602

Thursday, 500 swings with 60 lb kettlebell in sets of 25. Handle is bigger and feels a lot easier on hands.

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biker
Level 100

Join date: May 2012
Posts: 602

Friday, repeat of Thursday. Last day of these for awhile, going on vacation next two weeks starting next Wednesday. I think we're going to do kettlebells one day a week as cadio with 4 other days lifting. We'll see.

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biker
Level 100

Join date: May 2012
Posts: 602

Monday, no more kettlebells. Weights were heavy after 4 weeks of swings. Incline bench 3 sets of 5 185, 225, 225; cable curls 35, 50 55; hammer curls 10 each, 35,30,25. Forgot to take plazma before workout, there was a definite difference. This workout was just to get used to a conventional work out.

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biker
Level 100

Join date: May 2012
Posts: 602

Tuesday, fluff workout. Still adjusting from kettlembells. Did 3 x 8 chins, then machine work for back 3 x 10 @ 225, then triceps push downs 100, 120, 150 ( no trouble with the 150s, and I had not done them in over 5 weeks), then tricep extensions, same weight, again lot easier than before kettlebells. Last workout until about March 20th, cruise to Virgin Islands. Wife's idea.

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HawaiiTunya
Level 100

Join date: Aug 2007
Posts: 4841

biker wrote:
Tuesday, fluff workout. Still adjusting from kettlembells. Did 3 x 8 chins, then machine work for back 3 x 10 @ 225, then triceps push downs 100, 120, 150 ( no trouble with the 150s, and I had not done them in over 5 weeks), then tricep extensions, same weight, again lot easier than before kettlebells. Last workout until about March 20th, cruise to Virgin Islands. Wife's idea.


I have never taken a cruise before but have heard from other people that usually have some sort of fitness area. :-)

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