shoulders and arms......and a swing or 2!

shoulder press ladders again today - taking small steps i increased one of the ladders only and a good job i did as not sure i could have done more - like this -

1 x 1-4 ladder+4 x 1-3 ladders @ 20kg

kettlebell triceps extension

4 x 12 reps+1 x 15 reps @16kg - failure

barbell curls

4 x 10 @ 21kg - this was last in the line up and shoulders and tris were already toast - found curls very hard and some reps at the end of each set were "cheat" reps

finished of with

10 x 18 2hd swings @ 16kg - 25/35

shoulders = strong

triceps = strong

biceps = questionable!!

swings = keep improving :)

thats all sng

UPDATE - dumbass here can't count - no wonder curls were tough came to bar to train chest today and it was loaded with 31kg not 21 which was intended!!! Oh well I almost managed some strict reps too! 

Kettlebell's in the rain.....

Had to retreat to the garage today due to horrendous rain - looks like summer is pretty much through and will have to get used to it back in the dungeon 

Dual purpose workout today hitting cardiovascular and not over taxing my hip - so went light weight, high rep 2hd swings vo2 stylee......

Went like this -

40 x 10 16kg 2hd swings 15sec work/15sec rest

This felt ok and worked my cardiovascular just as planned - no problems with the hip :)

Laters sng 

Sent from my BlackBerry® PlayBook™
www.blackberry.com

weigh in.........(week 11)

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)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)
week 7 - 14st5lbs (+-0lbs = 1 stone)
Week 8 - 14st3lbs (-2lbs = 1st 2lbs)
Week 9 - 14st1lbs (-2lbs = 1sr 4lbs)
week 10 - 13st13lbs (-2lbs = 1st 6lbs)
week 11 - 13st13lbs (+-0lbs = 1st 6lbs)

disapointed but not suprised - been ill this week and not eaten properly and due to the hip pain not done much cardio so its not lack of trying its just going to happen sometimes

refuse to beat myself up about it when i have done so well and smashed my 1st goal in 10 week

next goal 13 stone and target 8 weeks to get there - COME ON FAT LAD!!!

sng 

C+p/snatch ladders....

Again trying to protect my hip I opted for a press workout - and following the programme I increased the work by 1 ladder and it went a bit like this-
5 x 1-3 c+p ladder @ 20kg
This was very tough on last ladder but not quite failure
Followed on with lower weight snatch ladders
10 x 1-3 @ 16kg
These were OK and although not as comfortable as Monday it may be the fact that I had an enforced break in pain relief due to yesterday's nausea

It will build up in my system again and then we shall see :)

Laters sng

blurghhhhhhhhhhhh sick...........

after the swings/snatches on monday i was buoyed that i could get back into training with the kettlebell this week - woke up on tuesday feeling very very very nauseous and didnt really eat or drink all day so missed any sort of normal life and slept it off tuesday evening/night........
touch wood i feel a lot better this morning and i have eaten - so tonight i will do press ladders and a few 2hd swings concentrating on form and ensuring all pain free - cant wait

swinging........seems ok?!?

so after a just over a week away from the kettlebell....my hip is not much improved so tonight (after id filled my self with pain relief) i decided to get back to it and see what it felt like....
so i chose wisely and went for the 16kg bell and it went like this -

15 x 15 2hd swings @ 16kgs - otm

5 x 5/5 snatch @ 16kgs - otm

the 16kg felt very very light but ideal for the job i felt each and every rep in my right glute as long as i kept my form perfect i felt nothin in my hip :-)

thats all sng

Chest and back....

Again avoiding the hip movements I did a heavy chest(low rep)/light back (high rep) workout and really felt the burn from both..

Barbell floor press 

26kg x 10 x 2 

36kg x 10 x 2

46kg x 6+4 - failure

Barbell row

26kg x 20 x 2

31kg x 20 x 2

36kg x 20 x 2

Bb deadlift 

61kg x 8

This was great I love playing with the barbell 

But I am missing the kbell - may even ill try something tomorrow 

Laters sng 

 

Sent from my BlackBerry® PlayBook™
www.blackberry.com