Wednesday workout

Three sets of swings to start. First with the 16kg bell and last two with the 20kg bell. I averaged 18 swings per set.

Then, moved to snatches. Goal is to get to 50 snatches on each side in 10 minutes. I am able to do 5 sets with a combined right and left total of about 16 reps per set. So, today, I was able to do 80 reps with the 16kg bell.

Then, I used a 20kg bell, did a set of 10 curls on each side. Followed by a set of 8 jerks on each side.

Then, a cool down.

Todays totals:

170 reps total

20kg x 72 reps = 1440 kgs

16kg x 98 reps = 1568 kgs

Total =                3008 kgs
                       or  6617.6 lbs

Current body weight at about 260.

Kettlebell workouts last week

My goal is to get down to a healthy body weight, get top condition and build functional/lean strength and muscle. To start with, I am working particularly with kettlebells. I've researched quite a bit, and of course, I've looked for an exercise regimen that will fit into my lifestyle and the demands of my job. I find it extremely difficult to find time to get to the gym. I had set grander goals before: I wanted to work toward doing triathlons. However, I believe I was fooling myself. I'm not a runner or a biker - I love swimming - but right now I don't have time to get to the pool - perhaps over the summer.

So, right now, I'm focusing on the benefits of working out with kettlebells.

I had trouble finding a focus in the beginning. But, after research, I think I've found a methodology that makes sense.

There are several organizations that sponsor kettlebell competitions and technique training. I also have a local resource, Jeff Martone, of Tactical Athlete, who is a friend and has given me guidance. I took a training class with him on technique a couple of years ago.

I'm trying to build toward being able to perform repetitions for 10 minutes for the clean and jerk and the snatch.

I've included the following exercises in my routine:

swings (3 to 5 sets) for as many reps as possible - interspersed  between other exercises;
cleans
jerks
clean/jerk
snatch

I use weights that are between 70 and 90 percent of my maximum lifting ability.

I have been performing sets each day for a week.

My weight has gone down a pound, and I can fell the burn in all my muscles.

I will add the Turkish Get up as I go forward.

Finally, I'm using yoga to develop flexibility and strength as well as develop breathing techniques.

Keep you posted.

Pick Yourself Up

...dust yourself off, and start all over again.

That's what I'm doing. I was going great after the first of the year. Then, I got an injury - unrelated to working out - I almost cut off my finger. Anyway, that stopped me from working out and I got lazy about eating. So, I maintained the first ten pound weight loss, plus or minus, but stopped working out.

So, TODAY - I started again working out with kettlebells.

I brought at 20KG to my office. I'll do several sets of swings and several sets of over head snatches today.

Also, I'm trying to back to a healthier diet. I focusing on fruit, good fresh food, the Sonoma Diet for resources.

I'm at 261 today. I want to be down in the 230's by the beginning of June.

Bob

Fried Chicken Does Not Help Weight Loss!

I know you are surprised to hear that - but fried chicken does not assist in weight loss. In fact, it is sabotage. Eating it is a deliberate act of sabotage against a weight loss program - especially when it is accompanied by mashed potatoes and grave, sweat corn, biscuits. In response to the fact that I knew I'd done wrong, I worked out excessivly ( see the workout below) - in addition to swimming at lunch and an hour worth of kettle bells last night - I still managed to gain a pound and a half - I went from 251 up to 252.5. Oh, the home made chocolate chip cookies didn't help, either. Apparently, I can't work hard enough to burn off that much extra intake - also, all of it is very high in sodium, which hurt a lot.

Anyway, I'm back on track today - after this blip, and hope to report a better return tomorrow - by the way, the addition of swimming has been fantastic.

Here are a couple of days worth of work outs:

Thu, Jan 31 2013 Training - Nutrition - Blog - Copy/Move/Delete - Inspire me [0]

Wt. 251

20m 600.00 yards 03m 20s /100 yards

1h 00m

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
CORE Kettlebell Swings	10	12	25	35	53
CORE Kettlebell Turkish Get-up	1	4	4	35	35
CORE kettlebell clean squat press	3	3	4	88	88
CORE Kettlebell snatches	3	14	16	35	35

Sports Yoga 40m Archery 20m

Wed, Jan 30 2013 Training - Nutrition - Blog - Copy/Move/Delete - Inspire me [3]

Wt. 251.5

30m 1000.00 yards -----

12m

Pullups - three sets of 8

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
CHEST Flat Bench Press	3	1	4	145	145
CHEST Dips	3	6	6	130	130

Tue, Jan 29 2013 Training - Nutrition - Blog - Copy/Move/Delete - Inspire me [0]

Wt. 252

	18m 6.50 miles -----

18m 550.00 yards -----

20m

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
CORE Kettlebell Swings	5	15	15	44	44
CORE Kettlebell snatches	4	10	10	35	35

Sports Yoga 30m

Good, solid workout. Started swimming yesterday and it was miserable. But, went again today and broke through a wall. I struggled for the first 150 yards - everything hurt and I started to cramp up in my left thigh and ham string at the same time. My right calf went next. But, I pushed through and went slow and steady. After about 50 to 100 yards, my pace started to improve and all of a sudden my arms and legs felt weightless, and I was moving through the water with a lot more comfort. I focused on my breathing and swam steady for another 400 yards - I sprinted the last 50 just because - and then took a steam and a sauna. I was able to do well with the diet today, also. Considering the calories I burned off working out, plus the fact that I stayed under my max target of 1750 while eating well, I hope that tomorrow will show some good weight loss. Of course, there is still time tonight to eat more but I'm going to try to resist temptation. I ate around 7 pm tonight -then went to work out. It is about 10 to 10 now, and I haven't eaten since. I'm going to take my blood sugar now to see where I stand. Its 135, which is a little higher than I expected, but I think working out might elevate it. I'm going to look into that.

Boy am I in rotten shape

Boy, today was discouraging. I went to the gym and tried to see what kind of mini triathlon I could do. Right now, I could swim a 50 yards - 60 if the current was right - bike for ten minutes and walk really fast for 7. I can lift 170 lbs though! So, I'm getting stronger.

Weight loss has been good - now I have to really work at building endurance and strength.

We had three wonderful meals today - whole grain organic cereal for breakfast, chicken wraps with curry chicken for lunch, and serloin tips in garlic and onion sauce with a garden salad. Good snacks - almonds, pineapple and canteloupe. Oh, there was a minor fall from grace when I snatched a bite of my son's pizza and ate a few pretzels at the office - but all in all a good day.

Think I'll have a glass of red wine later.

Here's what I did today:

	10m ----- -----

07m ----- -----

06m ----- -----

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
CHEST Flat Bench Press	3	1	7	105	165
CORE Kettlebell snatches	1	16	16	35	35

Sports Yoga 40m

Boy, am I weak and out of shape

Great Workout for a cold, rainey (icy) day

Yesterday, I did a simple, whole body workout that you can do indoors. It works your core. For me, since I'm hoping to do some triathlons this year, it also helped develop strength and stamina in the muscles I need for swimming. The combination of the kettlebell swings and snatches and the yoga turns this into a whole body workout. Kettlebells end up being an interval workout, as well. Not only did I feel great after the workout - I feel great today AND I lost 2 lbs yesterday.

Since I started again on the Sonoma Diet (even with some cheating), I've dropped from 267 to 254.5 in about a week. I know this will slow down going forward, but it is exciting to see these results. Also, I have more energy, I fell less stress and more focused. One of the things that really contributes to weight loss is keeping track of my food intake. I use Calorie Counter - it gives you a break down of the nutrition information about your diet, allows you to factor in your workouts and helps you keep track of your weight loss. Very helpful - here's the site: http://caloriecount.about.com/cc/account/index.php

Here's the workout from yesterday:

20m ----- -----

I spent about 20 minutes doing kettlebell snatches, alternating arms with 35 lbs, aboiut 8 to 10 reps on each side - by accelerating the drop and pulling in the snatch at the top, I use the exact muscles that are applied in the freestyle arm stroke. Plus, there is an arobic component as well - it pushes my heart rate up and simulates interval training

45m

Worked for time, going through 45 minutes all together. This is like interval training

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
CORE Kettlebell Swings	7	15	18	35	44
CORE Kettlebell snatches	5	16	16	35	35

Sports Yoga 30m

Indoor workout - incorporates jump rope and kettlebells

20m ----- -----

Did 20 minutes of interval training on jump rope

The Kettlebell swings work all of the big core muscles. Plus the swing are a great cardio workout as well. The snatches work the same muscle group as freestyle swimming, so that will benefit me when I get in the water.

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
CORE Kettlebell Swings	4	16	20	44	44
CORE Kettlebell snatches	4	10	10	35	35

Sports Yoga 40m

Sport comments: Worked through about 10 positions - for 40 minutes - excellent stretching, breathing and strengthening exercise

I had to work out today late and inside. I couldn't go out because it was too cold. So, I jumped rope for 20 minutes - doing interval cardio training. Then, I did the kettlebells for cardio and strength. The snatch is a exercise that works the exact same muscle groups as swimming and should really strengthen me. Finally, I ended with Yoga - doing a series of positions and focusing on breathing. I also noticed that I could jump rope better when I focused on standing tall and breathing. All in all, a good, solid workout today.

Fantastic Workout

I'm very excited about the workout I did. I wanted to incorporate a workout that taxed my cardio system. So, I developed a circuit for the kettlebells (with a couple of other exercises)

I was sweating freely and pushing my anarobic threshold - I felt like I was playing pickup basketball or doing wind sprints. It was a great feeling - I encourgae this - it works out the whole body.

Here's what I did tonight:

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
CORE Kettlebell Swings	1	20	20	36	36
CORE Kettlebell Swings	1	16	16	52	52
CORE Kettlebell deadlifts	1	8	8	104	104
CORE Kettlebell snatches	1	8	8	36	36
CORE kettlebell clean squat press	1	4	4	90	90
CORE Kettlebell Turkish Get-up	1	2	2	16	16
CORE Kettlebell Swings	2	15	16	45	45
CHEST Flat Bench Press	3	6	8	80	80
BICEPS Pullups	3	5	7
CORE Kettlebell Swings	1	12	12	36	36

Adapting workout plan -- become a lean, mean fighting machine

As I go, I am learning about working out. There is a lot said about resting between workouts. Also, there is a lot out there about combining different types of exercises for greater benefit. So, here's what I'm proposing for myself, we'll see if it works.

Go confidently in the direction of your dreams. Live the life you have imagined.
Henry David Thoreau

I will maintain my six day workout plan but modified as follows:

Althernate a Strength routine with kettlebells and free weights with a off day of bodyweight/cardio exercises. Part of what I'm drawing on is my expereince in the Army. At the end of basic I had lost 35 pounds, was down around 195 to 200 and could do almost 100 pushups, over 100 situps and run 2 miles in just over 12 minutes. I've never been in that kind of shape since. They got me there in eight weeks. Mix into each day some cardio - run, bike, swim, jump rope, etc (plus there is the cardio from the kettle bells).

The plan was simple, you just did everything the Drill Sergeant told you and you lost weight and got in shape. Here's what they did.

We were in bed by 9, up at 4:30 (I got up at 4 to shave and prep early). We walked almost everywhere. We hiked with packs several times a week - out to the rifle range or to some other training location. The hikes lasted anywhere from a mile to 8 or 10 miles (we only did a couple really long hikes). We did pushups every day, but had formal PT in the mornings which included light running, lots of body weight strength training (Push ups, situps, crunches, pullups, and stretching). We did everythint to muscle failure (something that is discouraged by most modern guru's of workouts).

At the table, I was only allowed one piece of bread a day, no snacks except a piece of friut, and we ate three, good meals a day - well rounded - with lots of vegetables and greens.

When this was over, I was lean and ready for action - yup the proverbial lean, mean fighting machine!

So, that's what I'm going to do now - to develop a base, I'm going to walk/bike/run and do kettlebells.
I'm going to push away from the table and eat three, good meals a day with some healthy snacks in between.

I bet I can lose 30 to 40 pounds in eight weeks - so, talk to me the first week in March and see how I did.

Workout lighter on a sick day - make you feel better

So, in spite of being sick with some sort of sinus plague, here's what I accomplished today. I hope for a good result tomorrow.

I using moderate weights and more reps to build endurance and strength, to increase joint strength and to toughen up for injury resistance - also, for endurance, I did a set of steps today - 5 reps

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
CORE Kettlebell Swings	5	12	15	44	44
CHEST Flat Bench Press	3	8	9	85	85
CORE Kettlebell snatches	2	15	16	36	36

Nutrition YOUR REQUIREMENTS Cal (kcal) 1,900 Carb (g) 238 Pro (g) 95 Fat (g) 63 SFat (g) 21 Chol (mg) 300 Sod (mg) 1,300 Fib (g) 30 Sug (g) 48 VitA (IU) 5,000 VitC (mg) 90 Calc (mg) 1,200 Iron (mg) 8 Ptsm (mg) 4,700 YOUR INTAKE 1,529 80% 201 85% 54 56% 65 103% Fat 65g Congratulations! Your fat intake was within your personal target range, 31.65 - 84.4 g Sources of Fat in your diet 21 99% 86 29% 3,047 234% 15.1 50% 74 155% 685 14% 245 273% 654 54% 7.1 89% 1,325 28% Sports Stretching 15m Jump Rope 10m

Executing a Plan to achieve fitness goals

I joined the forum, Beginner Triathlete today. They have tremendous resources for training and nutrition. I set up a six month program to get ready to do an Olympic distance triathlon (1500 meter swim, 26 mile bike, 6.2 mile run). Its a lot of fun - they call it From Couch to Olympic [Triathlon]. So, I began with walking today. They laid out a plan to go from walking to running. Also, I will be working in the bike, soon. The swim will have to wait a little, but the kettlebells will strengthen the same muscles and add endurance as well.

They also offer a free training log, so I just copied it and put it here. There is also an area to keep track of your physical development.

As you can tell, I'm excited about these new tools to help reach my goals.

	35m ----- -----
7:00 PM

First day of my couch to olympic tri workout - did 35 minutes of walking, on hilly ground, and then 25 minutes of strength/anarobic training with KB

Today was a lighter strength day - more for endurance and core strength

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
CORE Kettlebell Swings	2	18	30	36	44
CORE Kettlebell snatches	3	20	29	36	36

Great Workout

Today was a hard day - heavy weights with lower reps, except the swings

Started out with three sets of swings with the 24kg KB. Did 25, 26, 25 for 76 swings - great work load.

Then, I moved onto the clean and jerk. I was able to increase my reps. 5, 6, 5 reps with two 20kg KBs, again, increasing my work load and reps.

Then, I did dead lifts. I moved up to 24kg KB since I did 3 sets of 10 last time with the 20kg bells. I still did a lot of reps, 10, 11, 10 with the heavier bells.

I warmed down with 16 more reps with the 24 kg KB.

I closed out with sit ups and active stretching.

We'll see how I feel tomorrow. If you are following along, the best thing I can tell you is make sure you are doing the techniques right. I find that if my posture is good, my back is strong, and I use my hips, I can drive the kettlebell and I don't feel the stress on my lower back. I still have work to do on the clean and jerk, but the swings feel solid and so do the lifts. It's all about keeping a strong, tall core.

All the best,

Bob

Workout taking shape - but am I? Goal review

I think my workout schedule is coming together.

Looks like the best way to do this is to vary over three days and then take a day off. So, I'm going heavy, moderate, heavy on the kettlebells. Then, I take a day off. Then back on the schedule again.

I was able to increase reps and weight on the third day. This probably means that I was under 80% on the first heavy day (I am going for three to five reps at 80% of my max on the clean and press and the dead lift. On the swings, I am going trying to do enough reps to equal the kg of the KB. This is an intriguing idea a friend of mine mentioned. At once, it increases your weight and your endurance at a given weight. So, you are adding a greater workload as you get stronger.

On light days, I do as many snatches as I can and as many swings as I can with a lighter KB, around 16kg for now. After a month or so, I'll increase that to a 20 kg KB.

Also, on the light days, I'm doing sit ups and on the heavy days I'm doing pushups - I may think about reversing that. As I get stronger, I will incorporate more exercises as well as free weight exercises.

I do active stretching (moving while stretching) each day.

So, my goals are as follows:

1. Lose appx.  75 lbs.
2. Get my waist down to at least a 34.
3. strengthen my arms and upper body so that I can do 25 pullups
4. be able to run a 10K at 6 minute miles or less
5. be able to bike 26 miles at appx. 18 to 20 mph
6. be able to swim 10 hundred intervals on 1min 10 sec doing freestyle
7. be able to hike 20 to 30 miles with a moderately heavy pack on the AT in three days
8. Canoe and kyack whitewater
9. Shoot a 120lb long bow for an entire FITA round and/or Field/hunter round
10. Get rid of my c-pap
11. Get off blood sugar, blood pressure and other medications
12. live a healthy lifestyle

I would like to accomplish these things over the next 12 to 24 months.

I will break each down in future blogs - all goals should be measurable and specific.

Next time, I will talk more about the diet that we are following - for now, just so you know, we are following the Sonoma diet. See http://www.sonomadiet.com/public/index.aspx for more information

Heavy Workout day - still struggling with diet

Great workout with Kettlebells today.

Warm up with active streatching. Then did three sets of swings - moved up to a 24kg KB, and added swings - 3 sets x 20.

Next, clean and press with 2 - 20 kg KB, 3 sets (3, 3, 5)

Third, did 3 sets, 10 dead lifts each with 2 - 20 kg KB.

Closed out with some stretching and then one last set of swings with a 20 kg KB x 21 reps.

All in all, a good workout, I feel it all over, all major muscles, especially core muscles. I was excited about doing more swings with heavier KB, but it aftected my clean and press performance for the first two sets. I improved the last set by working on form. Better form for the clean and press got me more under the KB's and I used my legs more in the lift.

Diet, however, was not great again today. Breakfast was fine, but lunch we went for fast food burgers and dinner we had chinese food. Most likely, I'll have had too much sodium, sugar and fat today. But, I hope I didn't overeat. We'll see tomorrow morning with the weigh in.

Good night.

Good workout - but bad diet

Yesterday I had a great workout. I'm going heavy and the medium with the weights. On the medium days, I'm trying for more reps to build cardio and endurance, as well as flexibility.

So, last night I did the workout I posted before, plus a lot of stretching.

I ate well two meals yesterday, but fell apart because of dinner. We worked late at the office, and gave into the fast food urge on the way home. Now, in my defense, we got the top of the food chain concerning fast food - we got pizza. And then we were bad, we got wings, too. We also had a little dark chocolate candy that we were give at Christmas - hey, you can't throw out a Christmas present!

Anyway, in spite of the rationalizations and the bad meal - lots of fat and sodium - I still managed to lose another pound yesterday, which I can only attribute to the work out and the fact that I didn't snack before bed (one of my biggest downfalls).

I've been trying to get eight hours sleep, but last night I stayed up to late watching television shows. Another bad habit. I am trying to cut back on television and read more, work out and not stay up too late. All of these things will help me on my quest for better health.

Right now, I take medication for blood sugar, blood pressure, and cholesteral, and to stop retaining water. My goal is to get rid of all of it. I also have sleep apnea. But, I hope that if I lose enough weight and get in shape, I can get rid of that machine, too ( I have a c-pap). It is a life saver, no doubt, but I don't want to be married to it forever.

Anyway. I'm on my way and, in spite of everything, am now down to 261.5. Progress is its own reward.

Bob

Second Work Ou t - more cardio/lighter weights

As a follow up of yesterdays heavy work out, today I tried to do higher reps with medium weights.

First, I warmed up with KB swings with a 16kg KB. I managed 45 swings.

Then, I stretched.

After that, I did three sets of 12 snatches on each side with 16kg KB for 72 reps.

Then, I warmed down with one more set of KB swings.

After that, I did some sit-ups, crunches and then some pushups.

Finally, I warmed down with some gentle, active stretching.

Tomorrow, I'll go back to the heavy work out and alternate these two each day, trying to increase reps for the first month.

Weigh in again tomorrow morning.

New Years Resolution Execution Time

Okay, starting again, again....

Started my Kettlebell workout on 1/1/13. Did about 40 minutes as follows:

3 sets of swings with 20 kg KB - appx 20 swings per set
3 sets of cleans and jerk with two, 20 kg KB - appx 5 reps each
3 sets of dead lifts with two, 20 kg KB - appx. 10 reps each
2 sets of swings with 24 kg KB - 15 reps each
Pushups

Today, I plan to work on snatches, maybe 5 sets, as many as possible, probably with lighter bells - maybe 16 kg. and the Turkish Get ups, as many as possible in 5 minutes. I'll likely add some bench presses to that and some crunches. Then, back to the first routine, tomorrow.

I'll repeat this alternately each day for six days and then rest a day and start over. I'll try to increase my reps each set until I double them, then I'll increase the weight by one KB level (I use 16kg, 20 kg, 24 kg and 28 kg)

My BMI is about 33% right now, and I weighed 264.5 when I started on 1/1/13.
This morning, after eating better and working out, I dropped 2 lbs. so I am at 262.5 on 1/2/13.
My goals are to get my BMI to appx. 18 and weight at 180 to 190.

Once I get in shape with the KB and the weight lifting and body weight exercises, after a few weeks, I will start walking and hiking and riding a bicycle. Once I get strong enough, supple enough and strengthen my joints, I will start running, doing some interval work and some easy long runs to establish a base. I will also do some backpacking on weekends. If I have the opportunity, I'll add swimming, too. In the summer that will be easy, but if I can, I'll sign up for a pool membership before then.

We have also discussed getting some boxing equipment for my son and I - a heavy bag and a speed bag and some punching pads. We also may add some jump rope work. I haven't done much of this kind of thing, so I'd love some feed  back on it.

Wish me luck,

I'll update from time to time.
Bob Vogel