20130518 Two Workout Records

I haven't worked out since last Saturday, 20130511, and I didn't record it then. So here goes.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,12 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10
5. The Cat Vomit Exercise 1 x 10

I think I complete that workout in 27 minutes.

Today's, 20130518, workout

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25,18 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 holding 5 lb. dumbbell
5. The Cat Vomit Exercise 1 x 10

I completed this workout in 28 minutes. It would have been faster but I got distracted with some banking stuff on the computer for several minutes. Sweating like a pig! Time for a shower, some food and then Iron Man 3 with the kids!

20130508 Brief but Brutal Workout

It took me way longer than I had planned to get started with my workout today. I got it done though!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 25,25 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10
5. The Cat Vomit Exercise 1 x 10

The weights on the Kettlebell exercises are approximate. Despite having acquired the pieces for my t-bar about two years ago, I have never weighed the pieces. I'll do that today and adjust the figures above accordingly.

The  workout took 23.5 minutes. I took 30 second breaks between the warm up sets of kettlebell work. I had to take a full two minutes after each set of 25 swings to get my breath under control. It was also quite a challenge during the "Cat vomit Exercise" to hold the "belly button sucked up to spine" with all air expelled from my lungs for a full 10 seconds. I found myself sipping in a gasp at 6-8 seconds on the first few reps but got better as the set went on. 

I'm going to repeat this workout on Friday early in the morning prior to breakfast. I got this workout from The Four Hour Body.

20130503 Hotel Workout

I didn't get around to posting this workout last week. I was in New Brunswick, NJ for the LOPSA-East 2013 Conference, a conference for sysadmins put on by sysadmins. I got up early Friday morning before things started and did the following workout.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 20 lb. dumbbell
• Point B 5 x 20 lb. dumbbell
• Swings 5 x 20 lb. dumbbell
• Swings 27,18,5 x 30 lb dumbbell
4. Myotatic Crunch 1 x 10
5. The Cat Vomit Exercise 1 x 10

I believe this workout took approximately twenty minutes. Unfortunately, I didn't record the elapsed time though I was using the stopwatch function of my Samsung Galaxy Nexus smartphone, which runs CyanogenMod by the way. The hotel had a pool but the heater was broken so I decided not to do any work in the water.