5/17 5/18

5/17 Pullups 2 sets of 4

5/18 I worked out this morning after breakfast and before work.

 Double Kb jump squat 30
 Double Kb swing 10
 Single Kb swing 40
 Single Kb push press 10L/R
 Pullups 6

5/14/2012

Thinking  doing smaller more frequent workouts.

1kb swing 60
1kb pushpress 15/15
      pullups 5
      butterfly crunch 20
      dead bugs 10

I also rode around town on my bike today. All in all it accounted for 30 minutes.

recent workouts

5/8
       30 burpees, 8 hill sprints 6 pull ups

5/10
   
        double 55`s 25 clean and press, 25 jump squats with double 55`s. 6 pull ups. 30 situps.

catching up

The past week has been an involuntary rest week. Work schedule changed and so decided to take it easy. 5/5
               1kb swing 90 plus windmills 12/12.

          5/7
             
               1kb swing 100 plus windmills 12/12.

strength

Did a strenthy type workout today.

   Double 55 kb`s
                          Floor Press 3x5
                          Rows         3x5
                          Squat        3x5
                          Swing        3x10
   Single 55 kb       Windmill     2x5 (shoulder is a little weird)
   Core                See Windmill
                          Dead Bugs 3x8

What the hell are dead bugs?? Look up "Dan John dead bugs" on   YouTube.  And, I know this isn`t super strengthy but I don`t need to be super strengthy. As Stephen Colbert might say  "strengthiness".                  

super basic workout

Especially after a two or more days of "recovery" I like to put in a super simple, basic workout.

 1kb-55lb

         C&P 3x3/3
         ROWS 3x5/5
         Butterfly crunch 20/10.

That`s it. I feel that it gets me get ready and loosens me up for more strenuous work.
Only ate one meal today. Rice, steak, fries, bamboo w/seaweed, bean sprouts. I know, sounds like shit but it was delicious. My M.i.l cooked today so I`m not complaining.

I meant to say before that this is more of a journal than a blog. So there, I`ve said it.
Todays workout:

         Double C&P 3x5
         Double Row 3x5
         Double Squat 3x5
         Double Swing 3x15 ( broke the last set down into 10 and 5)
         Butterfly crunch 3x amap (right now, not many ;-))

This comes from "The Iron Tamer" David Whitley. He`s the head instructor at Nashville Kettlebells. If you sign up for his news letter, you can get 101 kb workout ebook for free. Sweet deal! Try it! You won`t regret it. Unless you hurt yourself of course.....

I`ve 2 55lb kbs. Yeah, 55`s. Found them at the local sports store for a reasonable amount. My 35`s are around here some where but I`ll be damned if I know where. I`ve done some Mike Mahler stuff. Works well. I`m doing some routines from iron tamer Dave Whitley. Making moves, loosing fat.