A gymbunny, I will be » kettlebell

Fitness Journal Week 22

thegymbunny — Thu, 06 Aug 2009 03:37:11 +0000

June & July were not exactly smooth months in terms of work out with three vacation intermissions. It steals the momentum which I live on, I must admit.. Weight loss did still happen much to my surprise but, it has not been as productive as I presume it would have been if I had not strayed.

EJ crack their evil heads and come up with a challenging workout so, the routines (irony!) are hardly um, routine. July’s workout was made of the devil, it left me with aching and had me miss another session because, I simply could not get out of bed. Given that I have been working out consistently for the last 4 months, that says alot!

August’s routine seems compartively easier and since, I aced my Deutsch exams , I can now work out on Wednesdays too!

Enough of the foreplay

WEDNESDAY

A1: Deadlifts (24kg Kettlebell) – 12/12/12/12 with a 4010 count

A2: Back Row (orignally incline chin up) = 12/12/12/10 with a 4010 count

B1: Wide Push Up – 12/12/12/12 with a 4010 count

B2: Wide Squats (16kg Kettlebell) – 12/12/10/12 with a 4012 count

C: Kettlebell Swing (12kg Kettlebell) – 56 swings

I saved myself on the KB swing because, I was close to dead with the wide squats. Inspite of that, my arms hurt and the back of my legs hurt too! Urk!

THURSDAY

A1:

A2: Shoulder Press (5kg x 2) – 12/12/12/12

B1: Back Row (15kg DB) – 12/12/12/12

B2: Push Up (BW) – 12/12/12/12

C: Burpees: 52

SATURDAY

A: Chest Supported Row (16kg x 2) – 5/5/5/5

B: Incline Bench Press (10kg x 2 for first 2, 11kg for last 2) – 5/5/5/5

C: Deadlift (55kg, 55kg, 62.5kg,65kg) – 5/5/5/4

D: Burpees: 50ish (I lost count)

Fitness Week 9

thegymbunny — Mon, 11 May 2009 15:48:01 +0000

MONDAY

Routine	Reps	Timing	Time	Rest	Weight
Elevated Front Split Lunge	6/8/6/6	4010	60 secs for each leg	60 secs	-
Narrow Push Ups	8/8/8/8	4010	60 secs	60 secs	-
Romanian Dead Lift	8/8/8/8	4012	60 secs	60 secs	24kg KB
One Arm Bent Over Row	8/8/8/8	4012	60 secs	45 secs	6kg DB
Trusters	-	-	5mins	-	5/6kg x 2 BB

Completed 64 thrusters. I can definitely go heavier for the bent over row but, it was the first time doing this so i did not want to wuss half way. Will up the weight to 8kg next week.

TUESDAY

320 skips in 10:21 which is a vast improvement from last week

WEDNESDAY

310 skips in 9:20

THURSDAY

Fitness Week 8

thegymbunny — Mon, 04 May 2009 14:55:36 +0000

MONDAY

Routine	Reps	Timing	Time	Rest	Weight
Elevated Front Split Squat	10/10/11/11	4010	60 secs for each leg	60 secs	5/6kg x 2 BB
Pushups	11/11/11/12	4010	60 secs	60 secs	-
Romanian Dead Lift	10/10/10/11	4012	60 secs	60 secs	20kg KB
One Arm Bent Over Row	11/10/11/10	4012	60 secs	45 secs	16kg KB
Trusters	-	-	5mins	-	5/6kg x 2 BB

By week eight, one should feel sufficiently buffer, more energetic but in comparison to two weeks’ before, I fought so much harder to complete my reps and maintain my form. The deadlifts seemed significantly tougher, as with the rows. As much as I would like to, E mentioned that it could be a response from Saturday’s workout which is plausible. Together with the stalemate in the weight loss situation, it just added to the "bleh". Either way, I am still in this for a win so, with E’s advice, I’m adding an extra cardio day tomorrow

I will win.

TUESDAY

320 skips in XX:XX time (It’s XX because the timing was crap) I worked late and, couldn’t cycle as planned so I decided to skip instead just so I could put an extra cardio day in. Certainly glad that I pushed on inspite of the fact that every bean in my body wanted to stop.

THURSDAY

Routine	Sets	Reps	Rest	Weights
Heel Elevated Squats	4	12/11/10/11	60	12kg
Shoulder Press	4	11/11/11/13	60	6kg x 2 BB
Back Rows	4	11/11/12/14	45	20kg KB
Push Ups	4	13/11/14/10	45	BW
Burpees	1	5 mins	-	BW
KB Swings	1	3 mins	-	8kg KB

It was a significant difference from Monday. Completed 58 burpees, a teeny improvement. Mostly, I struggle with doing reps from beginning to end without a break, not even a second. That’s my target next week. To continually do it till failure. For awhile now, I had wanted to try out a KB swing because, it looks so fun. Since, I am not able to attend on Wednesday, E let me give it a whirl. Must say, I quite like it. Completed 71 swings in 3mins, and this is after the regular Thursday work out.

SATURDAY

Routine	Weight	Sets	Reps	Remarks
Barbell Back Squat	30/35/25/25	4	5	the last two sets were full squats
KB Back Row	24/24/24/24	4	5
DB Bench Press	16/20/20/20	4	5
Squats	BW	2	24	Completed leg matrix in 4mins and 50 secs
Lunges	BW	2	24
Jump Squats	BW	2	24
Dynamic Lunges	BW	2	24

I need to try harder at squats. Mentally, it is a fear that I am not able to lift the weight that I am squatting. Even though EJZ are there, I still fear. It is not rational. Eventually, I was able to do 25kg with no pause, decent form (for me, at least!). On Sunday, I work up with sore arms which was strange since, my Saturday’s BP is a weight that I’ve been using for two weeks straight. Hmm.