HIIT... Beach Life... Grip training...

Friday, 29 August 2014 

sagittal sledge hit: 12/12
rest 30 sec.
frontal sledge hit: 12/12
rest 30 sec.
low lateral sledge hit: 6/6, 6/6  
rest 30 sec.
medicine ball thruster: 20
rest 1 min.
x 4
---------
walking: 15 min.


Saturday, 30 August 2014 

[Spent the day at the beach with my brother and his family. Swam out fairly deep for a while, felt like losing myself in the sea. Had two cups of coffee to kick my drowsiness while watching a lecture with my brother, so when I got home, I had to put the buzz to good use.]

ghetto gripper : 15 closes

CoC #1.5 : 8 closes

CoC #2 : 1 close L/R

CoC #2 : 1 close L/R

perfect pushups*: 15 reps

CoC #2 : 1 close L/R 

perfect pushups*: 15 reps

CoC #2 : 1 near close L, 1 close R 

perfect pushups*: 15 reps 

CoC #2 : 1 near close L, 1 close R 

perfect pushups*: 15 reps 

CoC #1.5 : 10 closes 

perfect pushups*: 15 reps 

CoC #1.5 : 8 closes 

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

* (alternating unilateral foot) 

Grip training...

Tuesday, 26 August 2014 
60 min. 

[An interesting workout. Once again, training my grip as a power exercise makes all the difference. I had a sloppy palm set-up on sets 2 and 3 for the CoC #2. Over all, it's progress from last time, even in the kb swings!]

warm-up:
- kettlebell twists, shakes, catches
- space mace: 30 sec./30 sec. x 2
- ghetto gripper : 8 closes L, 10 closes R
- CoC #1.5 : 6 closes
- stretching

CoC #2 :
1 close L, 1 close R, rest
1 rep L, 1 close R, rest
1 rep L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest

CoC #1.5 : 10 closes L, 8 closes R

CoC #1.5 : 8 closes L, 6 closes R

COC #2 : 1 close L / CoC #1.5 : 4 closes R

15+35 lb. KB swing: 30 L, rest 30 sec., 30 R, rest 30 sec. x 5

Fitness update... Running...

Sunday, 24 August 2014 

3 min. jog
30 sec. skipping
x 6
---
6 min. walking

Fitness update... Tires, Sledges, Rings, Oh My!

Friday, 22 August 2014 

10 lb. sledge hammer on Ferdinand big tire: 
sagittal sledge hits: 10/10
rest 30 sec.
frontal sledge hits: 10/10
rest 30 sec. 
low lateral sledge hits: 5/5/5/5
rest 30 sec. 
box jumps: 10
rest 30 sec. 
jump-outs: 10
rest 1 min. 
x 4
---
5 min. vigorous walk

[A very tough workout, but I could tell I was applying more power each time than in previous workouts, so that is progress. 

My wife wondered why I would find a workout so tough if I've done it before, to which I replied that getting stronger just means I train harder, which means the workout gets more demanding as I improve. My core was blasted by the last few sets of lateral sledge hits. 

I think I'll get a 6 lb. sledge hammer and see how these moves feel. I think it will feel fun to sling a lighter hammer around with even higher intensity.]

-

Saturday, 23 August 2014 

mid-air rows: 6, 8, 10, 12
mid-air decline pushups: 6, 8, 10, 12
eagle-loop pullups: 6, 7, 7/1, 4/1/1/1/1/1
ring dips: 5, 6, 6/1, 4/1/1/1/1
assisted pistol squats: 6/6, 7/7, 8/8, 10/10
L-sit: 10 sec., 10 sec., 10 sec., 10 sec.

[A very exhausting workout, but the reps show progress. Ring dips are still so, so strenuous, but this evening I realized that it is crucial to tighten my core and pry my chest/head upward on the way up. 

L-sits are also surprisingly tough, perhaps especially because they are the last exercise I do each set. Around lunch time I did a few 5-rep sets of the ab rollout wheel. Ouch--it's been too long!  I'll need to throw more of those into my day. 

The slash-reps for pullups and dips indicate that I used body English or did one rep after a short "reset" pause until I completed the desired number of reps. 

I may go for a jog-with-skipping tomorrow night, we'll see.

Oh, and, since it may not be obvious, by "mid-air" exercises, I meant that all four limbs are suspended by slings, which adds an amazing for the core and lower back.]

Boxing workout...

Wednesday, 20 August 2014 

double-end bag - 2 min.
rest - 1 min.
heavy bag - 2 min.
rest - 1 min.
x 3
-----
rest - 2 min.
-----
double-end bag - 2 min.
rest - 1 min.
heavy bag - 2 min.
rest - 1 min.
x 2

-----
rest - 2 min.
-----

double-end bag - 2 min.
rest - 1 min.
heavy bag - 2 min.
x 1
-----
walk - 5 min. 

Grip training + kettlebell

Tuesday, 19 August 2014 

space mace: 30 sec./30 sec. L/R x 2

ghetto gripper: 8 closes

CoC #1.5 : 6 closes

CoC #2 : 1 close L/R

CoC #2 : 1 close L/R

CoC #2 : 1 rep L, 1 close R

CoC #1.5 : 10 closes L, 8 closes R

CoC #1.5 : 8 closes L, 6 closes R

[Then I gave the kids a shower...] 

15+35 lb. KB swing: 20/20, rest 30 sec. x 6

+ + + 

I reminded myself that heavy grip closing has to be trained like powerlifting. So I kept the volume low, and rested about 2 minutes between each effort with the #2. Almost three closes with my left hand. This is progress.

I think I'll train boxing tomorrow.

Oh, and I'm currently addicted to watching the old HBO show, Oz.

Stay tuned. And try not to go to prison.

Fitness update...

Sunday, 17 August 2014

3 min. jog
---
30 sec. hard run
X 6
---
8 min. vigorous walking

Monday, 18 August 2014 

3-5 min. warm-up: motions, stretching
---
mid-air rows: 5, 7, 9, 11
mid-air decline pushups: 5, 7, 9, 11
eagle loop pullups: 5, 6, 7, 8*
ring dips: 5, 5, 5, 5
assisted pistol squats: 5, 6, 7, 8
L-sit: 10 sec., 10 sec., 10 sec., 10 sec.
---
10 min. vigorous walk

[Great workout! I kept the rest times shorter between each exercise, but slightly longer (90-120 sec.) between sets. I used significant kipping/body English/negatives on the last reps of my last eagle pullup set.]

Tomorrow is a grip and kettlebell day.

HIIT / Cardio-conditioning...

Thursday, 14 August 2014 

4 lb sledge/tire:
anvil - 30/30, 30/30
double hand anvil - 30/30, 30/30
between the legs - 15/15, 15/15

10 lb sledge/tire:
sagittal - 10/10, 10/10, 10/10
frontal - 10/10, 10/10, 10/10
low lateral - 5/5/5/5, 5/5/5/5, 5/5/5/5
---------
cyclone ball: 300 swings L/R
box jumps: 10, 10, 10
hop-outs: 10, 10, 10
mid-air decline pushups: 10, 10, 10  
ring dips: 5, 5, 5

Friday, 15 August 2014 

sledge/tire:
sagittal - 10/10, 10/10, 10/10
frontal - 10/10, 10/10, 10/10
low lateral - 5/5/5/5, 5/5/5/5, 5/5/5/5
----------
box-jump-hop-outs: 10, 10, 10

L-sit: 10 sec., 10 sec., 10 sec.

eagle-loop pullups: 5, 5, 5

mid-air decline pushups: 10, 10, 10

21 Day Kettlebell Blast ... sort of...

Day 21
[Skipped in order to do a gymnastic workout, as described in this recent plan.]

Mid-air horizontal rows: 5, 5, 5, 10
Mid-air decline pushups: 5, 6, 7, 10
Eagle-loop pullups: 5, 5, 5, 6
Ring dips: 5, 5, 5, 5
Arm-assisted pistol squat: 5, 5, 5, 5
L-sit: 5 sec., 6 sec., 6 sec., 10 sec.

Day 21 
[The workout I just did can stand in for the 21st day.] 

15+35 lb KB swing: 30/30
space mace: 30 sec./30 sec. x 2
ghetto gripper: 10 closes L/R
CoC #1.5 : 10 closes L/R
CoC #2: 1 rep L, 1 close R
CoC #2 : 1 rep L, 1 close R
CoC #1.5 : 8 closes L/R
CoC #1.5 : 6 closes, L/R, 2 closes L
15+35 lb KB swing: 30/30 X 5

21 Day Kettlebell Blast ... or not... almost... and beyond!

Day 20
[Originally I was going to take Sunday off, but by the time I got home, I was feeling frisky, so I went for a run, which admittedly, is not part of the 21-day KB program, but the whole point of the program is to kickstart your fitness mind/momentum, which it has done, so I feel good. End of sentence.]

3 min. jog
30 sec. sprint
X5
3 min. walk cooldown

21 Day Kettlebell Blast - Day 19 + boxing

Day 19 
[At this point I'm not really following the program as given in the book. For me, it's enough that I'm doing KB swings in almost every workout.] 

warm-up:
35+35 lb KB swing - 10 L, 10 R
-------
15+35 lb KB swing: 20 L, 20 R
rest 30 sec.
double-end bag: 1 min.
rest 30 sec.
heavy bag: 1 min.
rest 30 sec.
jump rope: 150 skips
X3

21 Day Kettlebell Blast / HIIT - Day 18

Day 18 
It was muggy as heck today, as usual, but I felt less demotivated than I have the past few weeks. It's all about building that stamina. 

35 lb KB swing: alternating L/R hand, 60/60 reps
10 lb lasso swings: 30/30
21 lb med ball slams on Ferdinand: 30 reps
box jumps onto Ferdinand: 30 jumps
sledge hammer: 10/10 sagittal, 10/10 frontal, 5/5/5/5 lateral
rest
X 2

21 Day Kettlebell Blast - Day 17

Day 17 
I worked on the mower, cut the grass, and then...

grip training -
space mace: 30/30 sec., 30/30 sec.
ghetto gripper: 10 slow closes
CoC #1.5 - 6 closes L, 6 closes R
CoC #2 - 1 close L, 1 close R
CoC #2 - 1 close (?) L, 1 close R;
CoC #2 - 1 rep L, 1 close R; 1 rep L
CoC #1.5 - 8 closes L, 8 closes R, 2 closes L

15+35 lb KB swings - [50 lb is starting to feel light!] 
30 sec. L
rest 30 sec.
30 sec. R
rest 30 sec.
X 5

5 min. walking 

wrap-up: 
20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups
space mace - 30/30 sec., 30/30 sec.

Ring Training (in lieu of Day 16 of Kettlebell Blast...)

(...though I may very well end up doing some KB swings this evening.)

The following is Day 1 in this program outline.

5 mid-air pushups
5 horizontal rows
5 dips
5 eagle-loop pullups
5/5 assisted pistol squats
5 sec. L-sit
X 4

More brainstorming...

DAY 1
rings training: dips, pullups, pistol squats, pushups, rows, L-sits

DAY 2
grip & KB

DAY 3
tire/sledge: hitting, jumping, flipping

DAY 4
quodlibet: walking, jogging, boxing & jump rope, calisthenics & kung fu, battling ropes & med ball, etc.

DAY 5
weight training: db MP, SQ, db curl, db row, etc.

This is not a strict chronology. If day 1 occurs on Monday, day 2 might occur on Tuesday or Wednesday, or even Thursday. These are just the "modes" of exercise which I enjoy and endorse most. I know, I know, it was only a little while ago that I was prepping to do Wendler's 5/3/1, but, as I've been saying, lately I'm confused about my goals and I'm just trying to find a program I can maintain for a while. I don't know why I feel disaffected from going into the gym lately, but I do know that I go through phases like this.

21 Day Kettlebell Blast

Day 15
[Still saddled by a stifling inertia. I almost did not workout, but later in the evening I just started doing some grip training for the hell of it.] 

space mace: 30 sec./30 sec., 30 sec./30 sec.

ghetto gripper: 10/10

35 lb KB swing: 30/30, 30/30

CoC #1.5 - 6 closes

CoC #2 - 1 rep L, 1 close R, 1 rep L, 1 rep R

CoC #1.5 - 10 closes L, 10 closes R

35 lb KB swing: 30/30, 30/30

21 Day Kettlebell Blast

Day 14
warm-up: 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups [Despite the rather stifling humidity and my recurrent alcoholism, I had a blast. I did the sling pushups on my new Elite Wood Gym Rings!] 

sledge-tire: 
sagittal: 10/10 
frontal: 10/10
lateral: 5/5, 5/5, 5/5 

15+35 lb KB swings: 
left hand x 20 
right hand x 20 
---------
X 3 

wrap-up: L-sit 5 sec. x 5 

21 Day Kettlebell Blast(ish)

Day 13 
[I almost did not work out. My new job has been tremendously exhausting, even though it hasn't even entailed full-time hours. It's just so cognitively demanding, and requires a rather long commute. But I did work out. I don't know why, but it's been so hard to find my motivation again lately. I think more boxing, sledge-tire drills, and sleep will help.]

tornado twisters: 50/50, 30/30

lasso twists: 15/15 @ 15 lb.

KB swing: 20/20, 20/20

jump rope: 200 skips

tire-sledge: 30 total hits

tornado twisters: 50/50, 30/30

lasso twists: 15/15 @ 15 lb.

KB swing: 20/20, 20/20

jump rope: 200 skips

tire-sledge: 50 total hits

--------------

20-25 minutes

21 Day Kettlebell Blast

Day 10 
Exhausted, and, despite my two-year-old's cajoling to "'cise!", I took the evening off.

Day 11 
warm-up: double-end bag 10 min.

35+15 lb KB swing: right hand x 20
rest 30 sec. 
35+15 KB swing: left hand x 20
rest 30 sec. 
sling pushups x 10
rest 30 sec. 
X 4

wrap-up: brisk walk 5 min.

Day 12
warm-up: 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups

35+15 lb KB swing: right hand x 10
rest 10 sec. 
35+15 lb KB swing: left hand x 10
rest 10 sec. 
45 lb KB swing: two hands x 10
rest 10 sec. 
10 sling pushups
rest 10 sec. 
X 4

wrap-up:
jump rope 60 sec.
jackups: 60 sec.
brisk walking: 5 min.