kettlebell cardio.....

Had to do my cardio in the house tonight as I was in sole command of the kids so couldn't escape to the garage
So improvised and did some swings and achieved the same hr for 30 mins as I would have on the bike
Went like this -
30 x 15 2hd 16kg swings otm

Felt good but my hip not good with huge amount of swings and when I loose my concentration for a second it locks and the crucifies me!

That's all sng

new program incorporating king sized killer.......

Sunday - pressing/back

Monday - cardio

Tuesday - KSK+cardio

Wednesday - arms/cardio

Thursday - KSK+cardio

Friday - rest

Saturday - KSK+cardio

sunday and monday may swap round a bit dependent on time/family commitments

otherwise this is it for the next 8-9 weeks (KSK is 3 x 3 week phases) - then test snatch with 20kg bell - beyond that maybe a crack at king sized killer 2.0? or a purely swing based routine with a heavier bell? - we shall see!

laters sng

love it...

 

 

 

 

king sized killer phase 1 week 1 w/o 3........

So more snatches with the 20kg bell w/o 3 in phase 1 is 1-4 ladders - felt every single rep but managed to keep a good pace and biggest bonus was the slightly lower temperature meant that my hands are in good shape afterwards!
So went like this -
9 x 1-4 snatch ladders/20 mins

Followed by protein and carbs

Then 2 hrs later 30 mins cardio on the bike

All sorted sng

floor press and pull ups (of a kind) ……

Floor press
3 or 4 weeks since I did this - but there was a definite improvement and I really enjoyed it so it will definitely stay in the pressing rotation
Went like this -
18.5kg x 20 x 2
21kg x 20
23.5kg x 15 x 2
26kg x 13+12+10
This was great upper chest and front delts pumped up lovely :)
Pull ups
Done on swing bar with legs supported on chair wide grip
6 x 5 reps - as deep as poss start position and chest to bar

Felt stronger in this movement but could also be that I am lighter ;)

30 mins cardio to come Inc  the kids have gone to bed

Sng

weigh in.....

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)

once again chuffed with the weight loss and although it doesnt really count as the diet started a few days after the "holiday" weigh in - i have dropped over a stone in 5 weeks - or 12 lbs since i started the "plan" on 22.06.13

ttfn sng

KSK - phase 1 week 1 w/o 2........

plan - amap 1-3 snatch ladders in 20 mins - 20kg bell

went like this -

13 x 1-3 20kg snatch ladder

this went really well and despite very sore hands i got through pretty unscathed

again the hot weather played havoc with me but i got it done and i was chuffed

followed on with 20 mins cardio on the bike

thats all sng 

fridays cardio day.........

Actually braved the heat and tackled the stationary bike for 30 mins - thought I would melt!!!
Twas 30+ in the garage - a good temp for melting fat

That's that sng

"the king sized killer" ...........

Started a new snatch cycle tonight - named as per the title of this post by Geoff neupert from "kettlebell express"
consists of 3 phases 3 weeks each 3 snatch workouts per week
phase1 =
 w/o 1= 1_5 ladders amap in 20 mins
W/o 2= 1-3 ladders amap in 20 mins
W/o 3= 1-4 ladders amap in 20 mins
Phase 2=
W/o 1 = 3/3,6/6,9/9 amap sets 20 mins
W/o 2 = 3/3,6/6 amap sets 20 mins
W/o 3 = 3/3,6/6,9/9,12/12 amap sets 20 mins
Phase 3 =
W/o 1 = 9/9 amap sets 20 mins
W/o 2 = 15/15 amap sets 20 mins
W/o 3= 12/12 amap sets 20 mins

Started tonight with -
5 x 1-5 ladders + 1-2 ladder with 20kg bell
Rested when I needed it but this was a killer - on my knees and breathing through my arse when I'd done - followed by 20 mins cardio on bike
Absolutely fooked and ready for bed!
That is all sng

Forgotten weigh in.....

forgot to log this on monday (probably the disapointment)....

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)

not a very happy camper - for went curry and mums sunday lunch to stick to the plan and didnt loose much at all

note: workouts and cardio/water was all over the place due to heat

sng

Arms and heavy swings.....

Started with barbell curls and stuck with ths weeks theme - lower weight and higher reps
Went like this -
Barbell curls
16kg x 20 x 2
18.5kg x 15 x 2
21kg x 12 + 11 - failure both sets

Triceps barbell extensions
16kg x 12 x 3
18.5kg x 8 + 8 + 6

Heavy swings
2hd
20kg x 20
24kg x 15
1hd
24kg 1-6 ladder up (l/r)
24kg 6-1 ladder down (l/r)

Done and dusted - shaking all over - BOOM sng

Back trained and cardio done........

After yesterdays shake up using light weight/high rep scheme - i have had the worst doms - so i decided a change was good nd i would try a similar effort for my back
It went like this -
Barbell rows
21kg x 20 reps
23.5kg x 20 reps
26kg x 20 reps x 2
28.5kg x 15 reps x 2
31kg x 15+20 - to failure

Felt great - slow deliberate reps and slow negatives

Followed by 20 mins stationary bike

All done - right leg is fucked - hip awful, knee worse - struggling to bare weight or even sit?

Thats all sng

Workout part 2 - cardio...........

After the earlier shoulder session - i soaked my dodgy hip in the bath for a while and did aa few jobs, walked the dog put the kids to bed and then hit the stationary bike for 30 minutes - all be it my hip isnt keen on this it felt ok and even after 30 mins i could walk!!

So not too many excuses to avoid cardio any more just need to manage time better and do more!!

Laters sng

Workout part one - shoulders.......

Due to a shoulder niggle caused by double swings earlier in the week i rested on friday (missing heavy snatches/high pulls)and saturday and left it til late afternoon today to train my shoulders - due to the issue i changed the tactic and lowered the weights and went for high rep/perfect form military presses
Went like this -
Barbell military press
8.5kg x 20 reps
13.5kg x 20 reps
16kg x 20 reps x 2
18.5kg x 15 reps x 2  
21kg x 15 reps x 2
23.5 x 9 + 7 reps - failure - both sets

Cardio to come later sng

change of plan-cardio in the afternoon sun......

Due to the weather the plan had to change - by the time I got home the boys had almost driven Yvette to distraction - so it was early to bed for the boys and late dinner for us
Leaving me only 20 mins to do something
Planned workout would not squeeze in that time frame so I filled the time I had with 20 mins on the x trainer....
Dragged it out of the garage into the sun and went for it - it was ok but the heat just about did for me
Roll on tomorrow and I will get those heavy snatches done
Laters sng

V02 cut back week and cardio......

As the title says really
Cut back from 36 sets last week to 30 this week with a view to hitting 40 sets next week - fingers crossed !!
So tonight week this -
30 x 7 16kg v02 snatch 15/15
7.5 min xtrainer
7.5 mins bike

Felt ok and despite been far too hot got through in fairly good shape

Roll on heavy snatch tomorrow - sng

Arms, heavy swings and a little cardio thrown in to boot.......

Seems like tuesday will always have to be split as it just doesnt fit round life to do it ll in one - so straight after work i did arms - went like this....
Barbell curls
16kg x 10
21kg x 10
23.5kg x 10
26kg x 8, 6, 5 - all to failure
Triceps extensions (overhead dumbell)
13.5kg x 10
16kg x 10
18.5kg x 9,7,9,10 - all to failure
Some rest periods were longer than other - cooking!!

Next cam protein and carbs!!

2hrs later was time for heavy/double kettlebell swings - like this -
2hd swing
20 x 16kg x 2
15 x 20kg x 4
12 x 24kg x 6
1hd swings
5/5 x 24kg x 8
Double kbell swings
2 x 16kg - 10 x 5

More protein nd collapse!

Thats all time for r and r and some kip now sng

Back and cardio........

So after missing back from saturdays workout and not getting the time/having the energy yesterday i decided to train back this afternoon....
Kept it simple and did kettlebells only - went like this -
Double bell Rows
2/16kg 10 x 2
16kg/20kg 10 x 4
Single bell rows
12/12
10/10
8/8
11/12 - 24kg to failure

Followed by 12 mins cross trainer @29c in the garage - not for the faint hearted!!

Thats all sng

is my schedule not working........

beginning to wonder if my missed workouts are related to my new schedule????????

over the last couple of weeks ive got to saturday and practically been unable to do my planned sessions but battled through and then ended up missing the sunday session all together......

there are other factors - we have been busy out and about and got the new pup this sunday and maybe the heat has had something to do with it and also i guess the diet could be having an impact ?? 

so the plan is try and press on with it as is for a couple more week and if i still struggle i will have to juggle thing and see if i can make it fit better

sugg: could cycle v02/heavy snatches each week and just do cardio on the extra w/o??

laters sng 

weigh in......

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)

very happy camper keep up the hard work and i might feel reasonable some time this year!!!!

sng

shoulders.....no back!

despite knowing it would be a nightmare i decided to try my workout all the same - headed out into 29c sunshine to train shoulders and back - just about got through the shoulder workout and didnt even attempt the back
just feel f*cked and my upper back/traps are in a total state from heavy snatches and high pulls last night...
shoulders went like this -
military press
10/10 x 2 x 12kg
10/10 x 2 x 16kg
10/10
9/9
8/8
7/7
6/6 20kg

absolutely done in - will try again tomorrow and see what happens
so tomorrow is back and swings
laters sng

Help I'm melting, heavy snatches...........

It was far too hot to even consider working out today but after missing my session yesterday it had to be done......So at the very warm 27c and in the direct sun I headed out and did my thing!
Went like this -
Snatch
5/5 x 16kg
7/7
8/8
9/9
10/10 x 4 - 20kg
High pull
5/5 x 24kg - lead with left hand

5 mins on the cross trainer in the garage +-35c - bloody hell!!!!!!!!!!!!

Still struggling a little with technique for high pulls on left side so may add in some lighter ones on one of the other workouts just to work on technique

That's all sng

v02 snatches and cardio.....

not a lot to say about this - it is what it is -

36 x 7 16kg vo2 snatches 15/15
12 mins stationary bike

notes - too hot/sweaty = hands very sore and right shoulder "not right" - cant put finger on whats wrong but will monitor it and see

sng

Vo2 and hot weather = sore hands....

hot n heavy.......

2nd part of today's workout was heavy swings - not really suited to this weather but it's what I had to do!
And it went a little like this -
2hd swings
20 x 2 16kg
15 x 3 20kg
12 x 8 24kg
1hd swings
5/5 x 7 24kg
Double swings
10 x 5 2 16kg
This was tough and made more so by the heat and the sweat which tried to fuck up my grip

Followed by 7 mins on the cross trainer - which basically left me in a puddle of my own sweat - NICE

SNG

Arms are toasted.....

Once again today's workout is split as time is limited - part 1 was arms and it went like this -
Superset 1 - 10/10 12kg alternating dB curls/10 x 16kg bb triceps extension x 4 sets
Superset 2 - 10/10 6kg tri kickbacks/(10,8,7,8) 24kg bb curls x 4 sets

Worked biceps/triceps as 1st superset and triceps/biceps 2nd superset
All this in 27c sunshine - my arms are toast.....
Heavy swings to follow later
Sng

27 degrees cardio............

my garage after 7 hrs of hot hot sun sat at a balmy 27c tonight at 8pm when i headed in there to do my cardio so with little effort and 25mins of steady state cardio (10 mins xtrain/15mins bike) - i maintained a steady 120bpm hr and almost disappeared into a pool of my own sweat
nice ! sng

sun and missed workouts.....

all be it friday is one of only 2 rest days in my plan - i had decided i would do some cardio on a friday to help with the battle against my belly..... but as with all great ideas it just didnt happen - and the reason? if im honest i guess my heart wasnt truly in it and it was 30+c in my garage at the time i had set aside - so i gave it a miss after all a rest day is a rest day right?

after manning up to the heat/sun on saturday - sunday brought another scorcher and the plan said 720 swings of varying weights - the reality was.....a fab day with the family and a great evening with my beautiful wife and no workout - BUT i honestly dont believe i could had trained in the heat at the time i had to train it was 29c outdoors and nearer 35 in the garage 

i know - excusues excuses but hey thats just how it went - what ever happens i will do some cardio today - it may be late evening when the boys are in bed - but i will get to it!

sng

weigh in...........

14st12lbs = - 4lbs v happy camper!

laters sng

floor press, press ups, bent laterals and supported pull ups........

trained in serious sunshine today which was very nice but TOOOOOO hot!
alternating press workouts now so this week saw floor press - went for the barbell variety went like this -
dumbell press
2 x 10kgs x 10 x 2
barbell floor press
16kg 10 x 2
26kg 10 x 2
28.5kg 8 x 2
31kg 6 x 2
33.5 x 7 - failure
press ups on bar
4 x 3
bent laterals
2 x 10kgs 10 x 4
pull ups (feet supported) - swing bar
5 x 4 - slow negatives

absolutely loved this and felt every rep where i should - top class

sng

heavy snatches and high pulls......hot and hard...

switch round in schedule today so i could take my eldest for his 2nd trial at school - he was brill and it left me with an hour - so i brought my training forward a good few hrs - i felt the difference big time i hadnt recovered from v02 last night which made this sooooo hard

went like this -

snatch

5/5 x 2 16kg6/6

7/7

8/8

9/9

10/10 x 3 - 20kg

high pull

4/4 x 5 24kg

5 mins bike

it was pushing 30c in the garage which made it all the harder but i manned it out and got through as planned - but christ im done in now!

thats all sng

V02+additional cardio.......

Plan said v02 snatches - so that's what I did
Last week was 30 sets and felt ok so increse the number and went for it -
34 x 7 16kg snatch 15/15
Followed by 10mins stationary bike
All went well but finished in a puddle as it was quite a warm night!

Note to self: pain in right inner thigh between groin and knee - not horrendous or full time but notable all the same
That's all sng
Sent from my BlackBerry® smartphone on O2

Part 2 heavy swings/doubles......

Dinner, bath boys and get them to bed and time for 2nd part of workout - went like this -
Swings
20 x 2 16kg 2hd
15 x 5 20kg 2hd
12 x 7 24kg 2hd
5/5 x 6 24kg 1hd
9 x 5 dbl16kg

5 minutes cross trainer @ 12mph - need to build this slowly to protect my hip BUT so far so good

That's all sng
Sent from my BlackBerry® smartphone on O2

Workout part 1 arms.........

Had to split this again due to timings today - went like this -
Barbell curls
16kg x 10
18.5kg x 10
21kg x 10
22kg x 8 - almost failure
Tricep extension (overhead dumbell)
12kg x 10
12.75kg x 10
13.5kg x 10 x 2
14.5kg x 8 + 7
15.5kg x 6

Heavy swings to follow later
That's it sng

cardio...........

after spending hrs on saturday sorting the garage and making space to get the bike and the cross trainer visable and indeed useable.....

gave them both a dust off and a trial today to see if my hip could handle the actions - went ok (learnt some lessons quick - dont lean forward on the bike as hip screams like fuck!) and will be throwing in a bit of cardio on rest days and on the days where my workouts are shorter (both snatch days)

so i did the following with a little help from my boys........

13 mins on stationary bike 

5 mins cross trainer

very little resistance on either just turning the legs over and raising the heart rate a bit

thats all sng

weigh in..........

15 st 2 lbs

:)

sng