Kettlebell Training on a Cool Cloudy Day

Got up late, like 0930. After bumming around for a couple of hours I got outside and did my kettlebell training. It was partly cloudy and kinda cool with a breeze. Not as cold as last night, but cool.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

Good workout. My back is a little sore though. Got to make sure I maintain focus and tight form on all reps. I need to take some extra time and practice 1-arm swings with a light weight.

Including the warm-up circuits, I finished in 32 minutes. Only took 6.5 minutes for swings and about 10 to 11 minutes for the get ups.

No time for a walk as we went to the Furman women's basketball game. Here's a sidewalk chalk record of my training this past week.

Bright Moon Cold Wind Workout

I almost skipped training with kettlebells today, but I had already skipped yesterday. I will not miss two days in a row. I did at least walk yesterday, which I didn't do today.

I got outside about 1815. It is 38°F and the wind chill is making it feel like 29°F. But I also thought about a couple of winter "street workout" videos I had watched recently. The second one ends with words on the screen "What will it take to make you miss a workout?"

The moon is about 3/4 full and shining light a spotlight in a clear sky. The stars were glittering like jewels. I put on a Frankie Knuckles mix on my Beats Pill and got down to training.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x25# (Actually 1 rep per side then a short break before next set.)

Total time for the above 36 minutes. I got my swings down from about 9 minutes to about 7 minutes. Shaved the time for my getups from nearly 20 minutes to about 13 minutes. The goal is 5 sets of swings in 5 minutes, a 1 minute break and then finish the getups in another 10 minutes.

6 Minute Abs 

• Myotatic Crunch 1x10
• Cat Vomit Exercise 1x10

I did better on my crunches tonight than last time. For some reason my timer has been freezing for 30 or more seconds when it gets in between 3 and 4 minutes. Makes it hard to keep track of the 10 second hold for the CVEs but I do my best.

I'm so glad I didn't skip my training. I feel very good now. Got that exhausted, well worked feeling in my whole posterior chain while standing under a hot shower. Nothing like it.

Sunny Afternoon Simple & Sinister

Got up late this morning. Didn't start my training session until about 1240 or so. Once I got started I had a great session. It was sunny and 56°F. It feels so good to be out in the sun during the last week of January!

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x25# (Actually 1 rep per side then a short break before next set.)

6 Minute Abs 

• Myotatic Crunch 1x10
• Cat Vomit Exercise 1x10

I'm getting better with the prying squats. Got deep and moved side to side a bit. Nice warm up overall. My swings felt nice and powerful. I got a little distracted during my getups showing my son Miles how to do them. Finished up with abs. Man those crunches were HARD after 8 straight days of kettlebell swings and getups!

I decided to workout today because the weather was so nice. Weather is supposed to be good for the rest of the week, but you never know. Since my gym is my driveway and carport I've got to take advantage of all the good weather days.

Chilly Rainy Simple and Sinister

Got my walk in during the middle of the afternoon yesterday. Covered 1.51 miles in 33:01. It was cool and cloudy. I missed the bright sunshine from the previous few days.

Last night I thought about skipping my training session this morning. I was feeling a bit sore and achy, particularly in my hips. Plus the forecast was for rain and I've been training outside. If it rains hard the floor of our carport gets too slick and I would hate to drop a heavy kettlebell inside.

I woke up this morning just before 0500. Got up at 0530 and put on my training clothes as per usual. As it turned out there was a cold drizzle falling from the sky. The carport floor was still dry and I didn't feel achy. So training was ON!

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x20# (Actually 1 rep per side then a short break before next set.)

6 Minute Abs 

• Myotatic Crunch 1x10
• Cat Vomit Exercise 1x10

Once again, I got wobbly in the third set set of getups. I think I strained my right external obliques a little. Got to keep focused. I'll give them some special attention with the foam roller tonight. Perhaps the temperature and the dampness had some effect, too. 

This was my seventh day of training in a row. I need to revisit the Simple and Sinister book to check the optimum number of days to train per week. I'll likely take tomorrow off. I'll probably walk around inside our office building today as it is raining and cold outside.

Strong Lady Weights

Another day! Another kettlebell practice session. Another day of walking. Warm and sunny outside, 63°F in the middle of January! I picked up some heavier kettlebells yesterday a 35 pounder and a 25 pounder. I put the 35# to use today on swings and stepped up my getup with the 20# bell. According to Simple and Sinister I'm using weights that a strong woman should use (16kg for swings and 12kg for getups)! HAHAHA! I'll get stronger.

Warm Up Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo

Flying dog 1x15 per side.

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Turkish Get Ups 5x1x20# (Actually 1 rep per side then a short break before next set.)

6 Minute Abs 

• Myotatic Crunch 1x10
• CVE 1x10

Walking 1.62 miles in 34:34 minutes.

All in all a good workout. I was able to get nice and deep on the prying squats and work my hips open with my elbows and move a bit side to side. A very humbling exercise it is but it shows just how much I need to work on mobility.

Pavel Tsatsouline teaches that it is better to refer to a workout as training and/or practice. Especially since we general have such bad associations mentally with work. So, my practice today was very good. I got a little sloppy at the beginning of my second set of swings with the 35#. I had to remind myself to brace my abs, squeeze my glutes and "hip hinge". It takes a lot of core stability to do swings, more than one might think.

I was pretty solid on my get ups. It was a little challenging using the heavier weight but I was able to keep my shoulder stable. Getups are a whole body exercise and by the third set I was a little nauseous. Probably the cumulative effect of the heavier swings, too. I wonder how many days I can practice before I need a break? We are evolved to run, hunt, gather and walk for miles daily. I'll keep it up as long as I can.

Chill but Sunny Outdoor Workout

I walked yesterday at lunch as per normal. I covered 1.42 miles in 34:31. Decent but not as fast as I would like. My goal is to get consistent at a 3 mph walking speed.

Today I worked out in the afternoon and outside. I didn't go for a walk but I've still managed to walk for more than 40 minutes. Thanks for tracking that Google Fit.

• Two Leg Hip Extensions 20 reps
• Flying Dog 15 reps per side
• Kettlebell Swings 2x50,25 w/ 15# kettlebell
• Myotatic Crunches on Swissball 10 reps
• CVE 10 reps

I upped my reps on the first set of kettlebell swings from 40 (done on Thursday) to 50. Hooray! I can't believe how involved my calves become when doing high rep swings. I do wear Vibram Five Fingers, maybe I'm unconciously gripping the ground?

I need to slow down on the crunches. I need to count 4 on the way down and on the way back up. On the CVE's I should focus more on really pulling my belly button toward my spine. All in all it was a good workout. I can feel it. 

If I can hit 75 straight swings on Monday I'll move up to my 20# kettlebell. After that I reach 75 straight with that one, I'll need to purchase a new kettlebell. I'll probably get a 25# and a 30#.

Evening Workout

I didn't post yesterday but I walked 1.61 miles in 34:02. Today I walked at lunch time even though it was only 27°F. I covered 1.64 miles in 34:39. However, it was sunny and the howling winds of last night had abated. Noom Coach and Noom Walk are not tracking my steps accurately. Oh well.

Once I got home from work I sat around for about an hour and then got my workout on. I went up from a 10 pound to a 15 pound kettlebell for my swings.

• Two Leg Hip Extensions 20 reps
• Flying Dog 15 reps per side
• Kettlebell Swings 2x40,35 w/ 15# kettlebell
• Myotatic Crunches on Swissball 10 reps
• CVE 10 reps

I like this short, simple workout. A little dissapointed that I didn't get 75 reps like my previous workout but getting it done in two sets of 40 and 35 reps matches my first workout with 10 pound kettlebell. I look forward to continuing to use heavier and heavier kettlebells. It will be even better once I can get up and moving early enough to do this routine before breakfast in the morning.

Just a Quick Walk Before the Rain

Got in a quick walk before the rain. Only 1.6 miles in 36 minutes. But enough to ease the soreness in my legs and abs from yesterday's workout. Might do a little mobility work throughout the day. My goal is to get at least 30 minutes of exercise every day. I plan to do kettlebell swings and the 6 minute ab routine every other day. BTW, my hip doesn't hurt or feel weak like it did yesterday. That is all.

Basics Week 4 Day 3

Chin-ups: Week 3 Day 3
100 Push-ups: Repeating Week 2 Day 3
200 Squats: Week 4 Day 3

Intu-Flow warm up routine from the BB4FL 7 minutes.

Plan: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 7, Australian Pull-up 7, Assisted Chin-ups 6, Australian Pull up 6,  then 1 Max Hang & Negative Chin-up
Push-ups 12,13,10,10 max ( at least 15)
Squats 31,38,31,31 max ( at least 45 )

Actual: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 7, Australian Pull-up 7, Assisted Chin-ups 6, Australian Pull up 6,  then 1 Max Hang & Negative Chin-up
Push-ups 12,13,10,10 max => 6,5,4
Squats 31,38,31,31 max => 45

26 minutes, 4  minute break then

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

36 minutes total.

Prasara yoga cool down: 15 minutes.

This was not one of my better workouts. I took 3 minute breaks between rounds 3 & 4 as well as in between 4 & 5. I took a 4 minute break between my last round of calisthenics and the ab work. That's only 4 extra minutes but the entire calisthenics and ab routine took 36 minutes which is 7 minutes longer than Saturday. That means I used 3 more minutes for which I cannot account. By the way rounds 4 and 5 were done outside as normal, however it was quite cold, misty and windy.

Saturday I did have a 5 hour energy about 30 minutes before I started my workout. But that really couldn't account for the difference. Furthermore, my previous calisthenic rounds were all under 20 minutes. I guess it was just a less than optimal day. Every workout can't be better than the last no matter how much we try.

I was disappointed with my max set of push-ups. I had to break it down in 3 segments. I actually started hitting the wall in the third round of push-ups but did better in the fourth. But I was shot in the last round. I did hang longer on the max hang/negative chin-up. I really feel good on the Australians.

I kept to my breakdown pattern for squats 10-9-8-4 for the sets of 31; 10-9-8-7-4 for the set of 38; and barely eked out 10-9-8-7-6-5 for the set of 45. Crazy hard, just crazy.

I need to refocus on slowing down the myotatic crunches. I was pretty slow, but I think I can go slower. I might be able to add a light weight after another week. Finished up with Prasara yoga cool down from BB4FL.

Basics Week 4 Day 1

Chin-ups: Week 3 Day 1
Push-ups: Repeating Week 2 Day 1
Squats: Week 4 Day 1

Intu-Flow warm up routine from the BB4FL 7 minutes.

Plan: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 6, Australian Pull-up 4, Assisted Chin-ups 5, Australian Pull up 5,  then 1 Max Hang & Negative Chin-up
Push-ups 9,11,8,8 max ( at least 11)
Squats 24,30,22,22 max ( at least 34 )

Actual: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 6, Australian Pull-up 4, Assisted Chin-ups 5, Australian Pull up 5,  then 1 Max Hang & Negative Chin-up
Push-ups 9,11,8,8 max => 8,5,2
Squats 24,30,22,22 max => 41

19'56"

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total time 28'00"

Prasara cool down routine: 15'00".

This was a good workout. Rounds 2 and 4 were done outside. I think I'm doing better on the assisted chin-ups, not using as much assistance. The australians really pump my back muscles, which feels really good. I know I could do more reps of them but I'm sticking to the plan.

I was doing really well on the push-ups until I got to the max set. I don't know if it was my mind or really muscular fatigue. I paused at 8 reps, then cranked out 5 more, paused then cranked out 2 final reps for a total of 15 reps. That matched my last max set but then I did 13 and 2. Of course I did a 4 more reps total leading up to the max set per the plan.

Squats were good. I still need to focus on getting rock bottom and keeping my knees out. I worked the same rep ladder: 10,8,6; 10,8,6,4,2; 10,8,4; 10,8,4; then 10,8,6,4,2,1,2,4,4. I only paused long enough between reps on the ladder to take three deep breaths then on to the next group of reps. I think next time I'll do 10,9,8,7 and so on like that.

The main part of the routine took 2 minutes longer than last time. I'm not sure why. I thought I was moving pretty quickly. I didn't take extra rest. I don't think I did two minutes worth or extra reps but maybe I did. after a two minute break I did the 6 Minute Abs from the Four Hour Body. I finished up with the prasara cool down from BB4FL.

I feel extremely good right now. I must dial in my diet. Exercise is a must, but to really make a difference in my weight and fat loss diet is the key. My plan is to eliminate wheat and follow the Slow Carb Diet with Saturdays as my cheat day. Also I will use an Eat Stop Eat 24 hour fast once or twice a week.

Basics Week 3 Day 3

Chin-ups: Repeating Week 2 Day 3
Push-ups: Repeating Week 1 Day 3
Squats: Week 3 Day 3

Intu-Flow warm up routine from the BB4FL 7 minutes.

Plan: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 4, Australian Pull-up 5, Assisted Chin-ups 6, Australian Pull up 5,  then 1 Max Hang & Negative Chin-up
Push-ups 8,10,7,7 max ( at least 10)
Squats 22,29,20,21 max ( at least 25 )

Actual: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 4, Australian Pull-up 5, Assisted Chin-ups 6, Australian Pull up 5,  then 1 Max Hang & Negative Chin-up
Push-ups 8,10,7,7 max => 13,2
Squats 22,29,20,21 max => 31

17'50"

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total time 26'30"

I messed up and did the Prasara recovery routine instead of the cool down. : 13'29".

I felt good after this whole thing was over. I should have done it yesterday. I feel like I'm decreasing my "assistance" on the chins and really working my back and arms more. The Australians hit my lats hard! Maybe I should have been repeating Week 2 of push-ups on level 2. Oh well. I easily got the first 4 sets. The max set I did 13 reps then took 3 deep breaths before squeezing out two more reps.

Squats still have me huffing and puffing. I "laddered down" my squat reps. For example on the last set 10 reps - 3 deep breaths - 8 reps - 3 breaths - 6 reps - 3 breaths - 4 reps - 3 breaths - 2 reps - 3 breaths - 1 rep = 31 total reps. That was 1 rep less than last time. I just collapsed and caught my breath for two minutes before moving on to ab work.

I slowly did my crunches. My abs didn't cramp up as much as they did on Tuesday. But I was so beat down that I just stretched out on the floor on my side, sweating like a pig and heaving for breath. Finally I got to the CVEs and squeezed out 10 reps. Can you say exhaustion? 5 simple exercises beat me down. Finished up with some yoga.

Back 2 Basics Week 3 Day 1

Intu-Flow warm up routine from the BB4FL 8 minutes.

Redo week 2 level 1 for chin-ups. Go back to week one of push-ups but and try level 3 again. Continue on too week 3 of squats and stay on level 2.

Plan: 5 Rounds with 90 second rest between rounds

Assisted Chin-ups 4, Australian Pull-up 2, Assisted Chin-ups 5, Australian Pull up 3,  then 1 Negative Chin-up
Push-ups 10,12,7,7 max ( at least 9)
Squats 16,22,17,17, max ( at least 22 )

Actual: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 4, Australian Pull-up 2, Assisted Chin-ups 5, Australian Pull up 3,  then 1 Max Hang & Negative Chin-up
Push-ups 10,9,4,4 max => 12
Squats 16,22,17,17, max => 30

18:18 minutes to complete the five rounds.

Then 6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total time for calisthenics and abs 26 minutes.

Prasara Yoga cool down 15 minutes.

I had to regroup after the second round. I was supposed to do 12 push-ups but only got 9. Therefore, I dropped down to level two of the 100 Push-up routine. I did pretty good on the chin-ups. I concentrated on using the least amount of assistance I could. I was even able to hang a little longer on the last set.

Squats are still a real cardiovascular challenge. I want to focus on getting my reps without pausing for breath at all. Oh, I almost forgot. I upped the rest between rounds to 120 seconds starting after the second round. I think that is still quick enough to promote fat loss but long enough for maximum strength and muscular endurance training effects.

I finished up with the Prasara Yoga cool down from the BB4FL. Some of the hardest poses for me, like the pigeon pose, actually felt good to do today. Tomorrow I will do Intu-flow mobility work and a nice long walk.

Back to Basics Progress Test

After three full days off it is time to check progress. I meant to only take one day off but work got crazy.

Intu-Flow warm up: 7.75 minutes

Max Chin-ups: 1.25

3 Minute rest

Max Push-ups: 13

3 Minute rest

Max Squats: 33

3 Minute rest

Then Six Minute Abs

Myotatic Crunch 1 x 10

CVE 1 x 10

I'm really disappointed with my progress on the chin-ups. I got one full chin-up, then half way up into second but couldn't get my chin to the bar. I know as I lose weight the chin-ups will get easier but come on! I won't give up. This just means I'll need to stay at level one of 7 Weeks to 50 Pull-Ups routine.

I got 13 push ups. I think I might have been able to do a couple more though it felt like my triceps were on fire. I will push harder next go around. Thirteen is pretty good but also keeps me at level one of the 100 Push-ups routine.

The squats were pretty good. My quads were burning at 30 reps but I pushed on to 33. I might have been able to get to 35. I'll push harder next time. This means I stay on level two of the 200 Squats routine.

I kept my reps very slow on the Myotatic Crunches. Even though I was focusing on slow movement as my abs got fatigued I know I sped up some. But my abs are getting stronger. The CVEs make for a super burn all through my core.

Exercise in the Sun

Well part of my exercise was done in the sun and I'm sitting out in the sun in my backyard typing up this post, too. I started out indoors with an Intu-Flow warm up. Then, since I don't have a place to do chin ups outside I alternated rounds inside and outside. Inside for chins, outside for Australians.

Intu-Flow warm up routine from the BB4FL 8 minutes.

Plan: 5 Rounds with 90 second rest between rounds

Assisted Chin-ups 4, Australian Pull-up 5, Assisted Chin-ups 6, Australian Pull up 5,  then 1 Negative Chin-up
Push-ups 5,7,5,5 max ( at least 8)
Squats 16,18,13,13, max ( at least 21 )

Actual:  5 rounds with 90 second rest between rounds

Assisted Chin-ups 4, Australian Pull up 5, Assisted Chin-ups 6, Australian Pull up 5,  then 1 Negative Chin-up
Push-ups 5,7,5,5 max => 10
Squats 16,18,13,13, max => 25

6 minute Abs:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Prasara Yoga Recovery Routine 12 minutes

I didn't resist working out today. In fact I was looking forward to it. Doing the Australians outside let me set the bar at the proper height. There is a corner of the fence in the backyard that is just right for me to position a metal bar to do these inverted rows. I got a much better range of motion than using the indoor pull up bar with my feet on a stool.

Since I still wasn't hitting the required number of push ups for my max set, with good form and without pausing for several seconds between clusters of reps, I dropped down again to level one. Very ego bruising but probably better in the long run. I also dropped down to level two for my squats. I figured part of the problem with the push ups might have been how winded I was getting from the very high rep squats. Sure enough I got my 10 solid, unbroken reps for my max set of push ups.

Again with the six minute abs routine from the Four Hour Body. The calisthenic workout took 24 minutes. Once I was done with that I intended to do the Prasara Yoga cool down routine from BB4FL but mistakenly did the Prasara recovery routine. I didn't realize I was doing the wrong series of poses until I was almost done!

Adding up the time from all components of this workout and I'm at 44 minutes. That's pretty decent. If I actually do the longer cool down routine on calisthenics days it will push the total time up past 50 minutes. It might be better time-wise to do the cool down on days when I walk. I really want to try to get my calisthenics in before going to work during the week so keeping the total time under 45 minutes is crucial for that.

Why Do I Resist Working Out

Why do I resist working out? Nearly every workout I have to talk myself into doing it. I know all the benefits. I always feel good when I'm done. Yet as of late there is always this initial resistance. I got down to it though.

Intu-Flow warm up routine from the BB4FL 8 minutes.

Plan: 5 Rounds with 90 second rest between rounds

Assisted Chin-ups 3, Australian Pull-up 5, Assisted Chin-ups 3, Australian Pull up 4,  then 1 Negative Chin-up
Push-ups 10,12,9,9 max ( at least 13)
Squats 19,22,16,16, max ( at least 23 )

Actual:  5 rounds with 90 second rest between rounds

Assisted Chin-ups 4, Australian Pull up 2, Assisted Chin-ups 5, Australian Pull up 3,  then 1 Negative Chin-up
Push-ups 10,12,9,9 max => 5,4,4
Squats 19,22,16,16, max => 25

6 minute Abs:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

I actually took a two minute rest between rounds 3 and 4 by accident. Level two still might be high for me on push ups. I make it through the first four rounds pretty well but I'm totally out of gas on the fifth round. I might need to go through week two twice to make sure I really progress as I should. Plus, the pull up program is 7 weeks long whereas the push up and squat programs are 6 weeks long.

My right pec and shoulder are both a little extra sore. I probably should do more mobility and flexibility exercises for both. A little ice after my shower wouldn't hurt either. I did my crunches slowly again. They can be incredibly hard. The CVEs really make my whole core feel extra tight. I've got to tighten up my diet so I can start shedding pounds and fat.

Back to Basics on a Snow Day

I really enjoyed Phase One of the Bodyweight Blueprint for Fat Loss. I got kinda' off track before starting Phase Two. It has been eight days since I did my final Intu-Flow workout. I was starting to feel like a slug and I could feel my weight starting to creep back up. Shoot, I haven't even weighed myself in two or three days.

Now we're in the midst of winter storm Pax. We could be stuck at home for a two or three days. I felt like I had to get some exercise in. I had also been thinking that I want to get myself stronger and more fit with some basic calisthenics rather than the esoteric moves of BB4FL.

So, I've put together a simple, quick routine based on a combination of hundredpushups.com, fiftypullups.com, twohundredsquats.com and some elements from The Four Hour Body.

Plan: 5 rounds with 60 second rest between rounds.

Chin-ups: 3,4,3, 1 negative, 1 max hold
Push-ups: 6,6,4,4,13
Squats: 8,8,5,5,16

Then

Myotatic Crunches 1x10
Cat Vomit Exercise 1x10

I arbitrarily chose level 1 of the pull-up routine and level 2 of the push-up and squat routines. That was a good choice for the chin-ups. BTW, the chin-ups in the 1st three rounds were assisted with one foot on a stool. I should bump it up to level 3 for the push-ups and squats on my next workout. I stopped at 16 on my max set of squats but probably could have done more. My so called "max hold" on the chin-ups was like one pitiful second. It can only get better right?

I then did Tim Ferriss's two favorite ab exercises. Following the minimum effective dose, just 1 set each of 10 reps. Oh, I chose to do chin-ups ( palms facing my body ) rather than pull-ups ( palms facing away from my body ) this time. Chin-ups are 10-15 percent easier than pull-ups because they involve the biceps more strongly. This should do two things, give me a quicker sense of improvement and help pump up my arms.

After a week or two of this, I'm going to add in kettlebell swings to accelerate fat loss ala the 4HB. I also need to scout out a grassy hill for hill sprints. I really should keep doing Intu-Flow as a warm-up and Prasara Yoga as a cool down. The core of this routine works all of the big muscles and many of the small muscles of the body with three simple compound movements. Simple, direct and quick! I finished the whole thing in fifteen minutes. No gym required.

That last bit, that the current routine is so short is also an argument against adding anything. I find it extremely hard to carve out an hour to workout especially on days when I drive to Clemson for work. No excuse, but it is true.

Oh, and I did this work out in doors because it is so cold and snowy outside. And unfortunately, I don't have anywhere outside in my yard to do chin-ups. So, I'm probably going to be doing my exercise mostly indoors for the next few weeks.

Three Workouts on Schedule

I did my third workout on schedule! Well almost. I didn't get started until after 0900 even though I took advantage of the time change to get up at 0530 instead of sleeping in an extra hour and getting up at my normal time of 0615 or so. I would really like to get to the place of being able to workout before going to work. I did this workout outside, barefoot and shirtless again like my friend, Steve Cooksey!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 12.5 lb. t-bar homemade kettlebell
• Point B 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 30, 30 x 17.5 lb t-bar homemade kettlebell
4. Turkish Get Ups (TGU)
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak  Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise (CVE) 1x5 reps

This workout took about 34.5 minutes. Early on in the workout I went back in the house to get a hand band to hold my hair out of my face. I also took a minute to switch out batteries in the battery charger. That probably added about 2 or 2.5 minutes to the workout.

I kept my focus on the swings, kept my core tight. One Tuesday I'll go for 35 reps in each of my two working sets of kettlebell swings. The TGU are getting easier. I think on Tuesday I'll add one more set of "weak" side TGU. I moved slowly and squeezed my abs hard during the myotatic crunches. I kept breaks between reps of the CVE to 5 secs and really focused on exhaling forcefully and trying to pull my belly button through my spine. Great overall workout.

Almost On Schedule

Almost on schedule. I got in another workout with only one day off. However, I would prefer to workout in the morning but got this one in after work. Still light and not full sets and reps, but a workout nonetheless.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 12.5 lb. t-bar homemade kettlebell
• Point B 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 30, 30 x 17.5 lb t-bar homemade kettlebell
4. Turkish Get Ups
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak  Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise 5 reps

I finished in 33 minutes. A minute slower than last time but I did a total of 10 more reps of swings in my two working sets. I really slowed down on my crunches. Also, I could really feel my abs contracting strongly in the sit-up portion of the TGUs. I feel really well worked out from my neck down to my knees. Not much in my calves or arms. I think I'll eventually need to switch up from this workout to one more focused on building up muscle mass. I think I'll wait to do that until I've shed 20 or 30 pounds of fat though. It was a little too cool and damp for me to do the barefoot and shirtless thing today.

Better Late Than Never - 20131003

I'm in ATL for DevOpsDaysATL. Staying at the Renaissance Midtown on West Peachtree. Went down to the fitness center at 0645 after waking up at 0515. got my workout on. It's still scaled back but had me sweating profusely and breathing hard nonetheless.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 12.5 lb. t-bar homemade kettlebell
• Point B 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 30, 30 x 22.5 lb t-bar homemade kettlebell
4. Turkish Get Ups
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise 5 reps

I did let me ego get in the way a bit and used a weight 5 pounds heavier than last time on my work sets of swings and on the TGUs. I twinged my back a little on the first working set of swings. Somehow looking in the mirror led to sloppier form on a couple of reps! I feel good to have gotten this workout in.

Five Week Hiatus

I call it a hiatus in the title, but it was really just....laziness. I haven't worked out since 20130802. Finally got myself to workout today. It took me nearly all day to do it but I did. I kept telling myself, just go out there and do a little bit. Don't try to do the whole workout, don't try to do as many sets or reps and as much weight as you did back at the beginning of August. Just get out that and do a little bit.

Finally after watching my favorite NFL team, The Steelers, lose I got out there so I could watch my favorite tennis player, the beautiful, talented and tremendously athletic Serena Williams.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 17.5 lb. t-bar homemade kettlebell
• Point B 5 x 17.5 lb. t-bar homemade kettlebell
• Swings 5 x 17.5 lb. t-bar homemade kettlebell
• Swings 20, 20 x 27.5 lb t-bar homemade kettlebell
4. Turkish Get Ups
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
5. Myotatic Crunch 1x10
6. Cat Vomit Exercise 10 reps

As you can see, I lowered the weight on all sets of kettlebell swings by five pounds. I also limited myself to two work sets of swings of just 20 reps each. I used the same weight, ten pounds, on my Turkish Get Ups but stopped with four sets instead of my customary seven. I did my crunches without any weight. CVEs were normal. I completed the workout in 37.5 minutes.

Now I just need to get in a rhythm by working out again on Tuesday.