A gymbunny, I will be » kettlebells

Fitness Journal Week 28

thegymbunny — Wed, 16 Sep 2009 15:06:12 +0000

Monday

A1: DB Split Squat (5kg DB with 3010 count) – 10/10/10/10

A2: Chin Up (improvised to incline chin up) – 10/10/10/10

B1: BB Romanian Deadlift (40kg BB with 3010 count) – 10/10/10/10

B2: DB Neutral Standing Shoulder Press (6kg with 3011 count) – 10/10/10/10

D: Thrusters: 81

Wednesday

A1: BB Heel Elevated Squat (20kg BB with 4010 count) – 10/10/10/10

A2: Chest Supported Row (12kg KB with 4011 count) – 10/10/10/10

B1: Single Leg Dead Lift (12kg KB with 4011 count) -12/12/12/12

B2: Flat DB Bench Press Neutral Grip (8kg x 2 with 4012 count) – 2/12/12/12

D: Burpees: 62

Thursday

A1: DB Split Squat (BW with 3010 count) – 10/10/10/10

A2: Chin Up (improvised to incline chin up) – 10/10/10/10

B1: BB Romanian Deadlift (40kg BB with 3010 count) – 10/10/10/10

B2: DB Neutral Standing Shoulder Press (6kg with 3011 count) – 12/1/12/12

D: Thrusters: 108

Fitness Week 27

thegymbunny — Wed, 09 Sep 2009 14:33:24 +0000

Monday

A1: BB Heel Elevated Squat (20kg BB with 4010 count) – 10/10/10/10

A2: Chest Supported Row (7.5kg DB with 4011 count) – 10/10/10/10

B1: Single Leg Dead Lift (12kg KB with 4011 count) -10/10/10/10

B2: Flat DB Bench Press Neutral Grip (8kg x 2 with 4012 count) – 10/10/10/10

D: Burpees: 62

Wednesday

A1: DB Split Squat (5kg DB with 3010 count) – 10/10/10/10

A2: Chin Up (improvised to incline chin up) – 10/10/10/10

B1: BB Romanian Deadlift (40kg BB with 3010 count) – 10/10/10/10

B2: DB Neutral Standing Shoulder Press (6kg with 3011 count) – 10/10/10/10

D: Thrusters: 81

Thursday

A1: BB Heel Elevated Squat (20kg BB with 4010 count) – 10/10/10/10

A2: Chest Supported Row (710kg DB with 4011 count) – 10/10/10/10

B1: Single Leg Dead Lift (12kg KB with 4011 count) -12/12/12/12

B2: Flat DB Bench Press Neutral Grip (8kg x 2 with 4012 count) – 10/10/10/10

D: Burpees: 72

Fitness Journal Week 17

thegymbunny — Thu, 02 Jul 2009 03:27:17 +0000

MONDAY

A1: DB Lunge (5kg x 2) – 8/9/8/9

A2: Staggered Push Up (BW) – 11/11/11/13

B1: Romanian Deadlift (24kg KB) – 14/14/14/12

B2: 2 Arm Back Row (16kg KB/ 15kg DB) – 13/14/14/12

C: Leg Matrix (24 Squats, 24 Lunges, 24 Jump Squats, 24 Jump Lunges) – 2 sets in 4:06mins

Fitness Journal Week 16

thegymbunny — Tue, 23 Jun 2009 14:34:02 +0000

MONDAY

A1: DB Lunge (5kg x 2) – 8/8/9/8

A2: Staggered Push Up (BW) – 12/12/12/12

B1: Romanian Deadlift (24kg KB) – 13/12/12/6

B2: 2 Arm Back Row (8kg KB) – 12/12/12/10

C: Leg Matrix (24 Squats, 24 Lunges, 24 Jump Squats, 24 Jump Lunges) – 2 sets in 4:18

THURSDAY

A1: Heel Elevated Squat (12kg KB) – 12/12/11/13

A2: Shoulder Press (6kg x 2 BB) – 12/11/12/12

B1: Back Row 1(7.5KG DB) - 1 2/11/14/14 (the change from the KB to the DB gives me a better range of motion for the row effectively making it harder as well)

B2: Narrow Push Up(BW) – 11/11/13/14

C: Burpees – 63

SATURDAY

A1: Deadlift (35kg warm up/ 55kg/55kg/60kg/65kg) – 5 reps each *PERSONAL RECORD OF 65KG!!*

A2: Chest Supported Row (12kg KB x 2 for first two sets, 16kg KB x 2 for remainder) – 5 reps of each

B: Barbell Shoulder Press (25kg) – 5 reps of each

C: Jump Squats (6kg KB) – 20secs with 10 secs rest x 8

SUNDAY

Swimming: 14 laps of the pool with a break in between.

Fitness Journal Week 6

thegymbunny — Mon, 20 Apr 2009 14:48:35 +0000

Working out with sore muscles is not the least bit fun.

MONDAY

Routine	Reps	Sets	Timing	Time	Rest	Weight
Elevated Front Split Squat	8-10	4	4010	60 secs for each leg	60 secs	5kg x 2 BB
Pushups	10-12	4	4010	60 secs	60 secs	BW
Romanian Dead Lift	10-12	4	4012	60 secs	60 secs	20kg KB
One Arm Bent Over Row	10-12	4	4012	60 secs	45 secs	16kg KB
Thrusters	-	-	-	5mins	-	5kg x 2 BB

Still brutal, I am not bent down all the way for the split squats though, I made sure that I had better form. Extremely trying to work till failure so only managed failure for the thrusters. Complete 45 thrusters which is double of last week’s routine.

THURSDAY

Routine	Sets	Reps	Tempo	Rest	Weights	Remarks
Heel Elevated Squats	4	8-10	4010	60	8kg	Avg. 8
Shoulder Press	4	10-12	4010	60	5kg x 2 BB	Avg. 12
Back Rows	4	8-10	4012	45	20kg	Avg. 10
Push Ups	4	8-10	4012	45	BW	Avg. 10
Burpees	1	5mins	-	-	BW	45 burpees

Guess what? Still brutal. Though, this time I can concentrate better on my form. Trying not to hunch my shoulders during my back row. Legs still jelly though so burpees were a little hopeless. A girl in my class did 91 burpees! Ninety ONE! That said, she also does 32kg KB deadlifts.

SATURDAY

Routine	Weight	Sets	Reps	Remarks
Barbell Back Squat	15/20/30/35/35	5	5
KB Back Row	20/20/24/24/24	5	5
DB Bench Press	16/16/20/20/20	5	5
Squats	BW	2	24	Completed leg matrix in 6mins and 28 seconds
Lunges	BW	2	24
Jump Squats	BW	2	24
Dynamic Lunges	BW	2	24

The barbell back squat was really fun. I should squat lower, but there’s a constant fear of not being able to get back up. I should trust the trainers. I love the camaraderie in class, having the girls or E spot me in case it is too heavy which happened in my first set. My arms are hurting alittle which is GREAT :)

Fitness Week 5

thegymbunny — Tue, 14 Apr 2009 01:39:59 +0000

EJ changed up the regular routine just as I was beginning to like it.

Routine	Reps	Timing	Time	Rest	Weight
Elevated Front Split Squat	8-10	4010	60 secs for each leg	60 secs	-
Pushups	10-12	4010	60 secs	60 secs	-
Romanian Dead Lift	10-12	4012	60 secs	60 secs	16 kg KB
One Arm Bent Over Row		4012	60 secs	45 secs
Trusters	-	-	5mins	-	10kg BB

It was ALL brutal, lunges are my absolute weakness. My core is akin to jelly – all wobbly and BARELY maintaining form. My calves kept shaking throughout, my arms were shaking too. My form is less than perfect, I need to concentrate on getting perfect form every single time

THURSDAY

Routine	Sets	Reps	Tempo	Rest	Weights	Remarks
Heel Elevated Squats	4	8-10	4010	60	8kg	-
Shoulder Press	4	10-12	4010	60	10kg	-
Back Rows	4	8-10	4012	45	12kg	-
Push Ups	4	8-10	4012	45	BW	-
Burpees	1	5mins	-	-	BW	45 burpees

Still brutal. The first set of two exercises left my legs all wobbly. Burpees were done in less than perfect form because I just COULD NOT get my legs straight out. Need to work on my back rows so I can truly feel the burn.

SATURDAY

Routine	Weight	Sets	Reps	Remarks
Deadlift	35 /40/45/45/45	5	5
KB Back Row	8 /12 /12/12/12	5	5
DB Shoulder Press	8/8/8/8/8	5	5
Squats	BW	2	24
Lunges	BW	2	24
Jump Squats	BW	2	24	no jump for second set
Dynamic Lunges	BW	2	24

Secretly, I must love torturing myself. I am in pain, the good kind of pain still. Except, I’m due for a hike tomorrow with the girls AND I have a normal session on Monday! h.e.l.p!

SUNDAY

2hr hike (about 6km) at MacRichie Reservoir (from Upper Thomson Road Car Park till Rifle Range Road)

Fitness Week 4

thegymbunny — Mon, 06 Apr 2009 10:05:43 +0000

Week 4: Weight loss so far- 3.5kg

Monday

Warm Up:

Jumping jacks x 20

60 secs of side plank (centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (20kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg)

Completed all 10/10 sets, current rep average 15 except for burpees which is at 8-10. Accomplished last week’s goal for putting in 10 reps in for burpees.

Thursday

Warm Up:

Jumping jacks x 20

60 secs of side plank (centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

40 secs of Kettlebell deadlifts / 20 secs of rest x 5 (20kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg for the first two sets, 20kg for the next 3 sets)

Completed all 10/10 sets.

Saturday

Warm Up:

Jumping jacks x 20

60 secs of side plank (centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

4Osecs of Kettlebell squats / 20 secs of rest x 5 (8kg)

40 secs of Kettlebell dead row / 20 secs of rest x 5 (20kg)

Work Out 2:

40 secs of Kettlebell shoulder press / 20 secs of rest x 5 (4kg x 2)

40 secs of Kettlebell Jump Squats (frog jumps) /20 secs of rest x 5 (8kg x 2)

Progress: Completed all 10/10 sets. Most reps average between 12-15 except for frog jumps which is at 10 jumps.

Fitness Week 3

thegymbunny — Mon, 30 Mar 2009 10:01:54 +0000

It is becoming easier but, E makes sure that I keep on my toes by increasing my weights or encouraging me to up my speed.

MONDAY

Warm Up:

Jumping jacks x 20

60 seconds of Side Plank (Centre) x 1

30 secs of Side Plank (Right + Left ) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (16kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg)

Completed all 10/10 sets, current rep average 12-16 except for burpees which is at 6-8. This week’s goal is to get at least 10 reps in for burpees.

THURSDAY

Warm Up:

jumping jacks x 20

30 secs of Side Plank (Right + Left + Centre) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (16kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5 (16 kg)

Completed all 10/10 sets, current rep average 15-17 except for burpees which is at 6-8. Still have yet to reach burpee goal

SATURDAY

Warm Up:

jumping jacks x 20

30 secs of Side Plank (Right + Left + Centre) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5 (16kg)

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of dead row / 20 secs of rest x 5 (16 kg)

40 secs of shoulder press /20 secs of rest x 5 (4kg x 2)

Progress: Completed all 10/10 sets, current rep average 15 except for push ups which are at 12.

Fitness Week 2

thegymbunny — Mon, 23 Mar 2009 10:03:59 +0000

The first week of HIIT has been relatively tough. Finding middle ground is what is proving to be the challenge. Day 1, I pushed myself too hard and almost fainted. Day 3, I was so afraid of fainting, I did not really push myself. With the lack of afterburn, I really felt guilty and pushed myself more on Day 6. With a day of rest in between that and today, I think I got the right amount of burn on Day 6. I could possibly push myself more

Compared to BP which I really love, HIIT is a different kind of burn. I found myself more injury prone with BP.

Warm Up:

40 secs of jumping jacks x1

40 secs of Side Plank (Right + Left + Centre) x 1

Work Out 1:

4Osecs of Kettlebell deadlifts / 20 secs of rest x 5

40 secs of push ups / 20 secs of rest x 5

Work Out 2:

40 secs of burpees /20 secs of rest x 5

40 secs of dead row / 20 secs of rest x 5

Completed 5/5 of work out 1, and 4/5 of work out 2. Already a marked improvement! My own target is set for 12 -15 reps for ALL. Plus, my current burpee form is just sad but that’s all I can muster up so tough, sad is what I’ll take.