The Simple Road Begins

Discussion in 'Training Logs' started by Michael Scott, Aug 29, 2016.

  1. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    Ok, here we go. I have decided that I will start my log. First off, I will document what I have been doing so far.

    August 24
    10 minutes walking/jogging on the treadmill to warm up
    Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
    Slingshots - 2 sets of slingshots with a 15lb KB, 10 reps each way counting as one set
    Goblet squats - 5 sets of 10 reps with a 25 lb KB, with 2 sets of the prying goblet squats as set 2 & 4
    KB deadlifts - 5 sets of 10 with a 35lb KB, trying to go on the minute, which ended up every 90 seconds......
    One-arm presses - 4 sets of 10 with a 15lb KB

    August 25
    5 minutes walking/jogging on the treadmill to warm up
    Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
    Slingshots - 2 sets of 10 slingshots with a 15lb KB, 10 reps each way counting as one set
    Goblet squats - 5 sets of 10 reps with a 25 lb KB, with 2 sets of the prying goblet squats as set 2 & 4
    KB deadlifts - 5 sets of 10 with a 35lb KB
    One-arm presses - 4 sets of 10 with a 15lb KB
    KB One-Arm Cleans - 4 sets of 10 with a 15lb KB

    I figured out the resting between sets actually works, so I reduced the treadmill time, and worked hard on recovering completely between sets.

    August 27
    After reading @Pavel Macek's training log, I was inspired to pare down my routine to the same exercises he performs. I foam rolled my back & legs, and did some light stretching to get ready to workout.

    Halos - 15 - 10 Right, 15 - 10 Left, 15 - 10 Right, 15 - 10 Left

    Goblet Squats - 5 x 25, 25, 25, 25, 25 with prying goblet squats in each set. Hitting parallel on every repetition, which feels great.

    Two-handed swings - 10 x 35, 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50

    The 35 lb KB actually felt light, so I grabbed the 50 lb bell. I will stick with this bell until it feels light, then I will have to buy my own KB. I am looking forward to that day....

    TGUs - 2 x 15, 2 x 15, 2 x 15
    Did not do well with the TGUs, but I will persist in getting them right.

    August 28
    Five minutes on the treadmill followed once again with foam rolling my back & legs, and did some light stretching to get ready to workout.

    Halos- 15 - 10 Right, 15 - 10 Left, 15 - 10 Right, 15 - 10 Left

    Goblet Squats- 5 x 25, 25, 25, 25, 25 with prying goblet squats in each set. I went slightly below parallel today. These prying squats are really working for me. Thank you @Anna C & @MattM for the great advice on doing these squats!

    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50

    TGUs - Again today, I did not feel like I did these well at all. So, I deconstructed this exercise. I pressed and rolled to my elbow five times on each side. Rested, then rolled to my elbow, and posted to my hand, five sets each side. I was gassed, but I persisted and got one solid get-up on each side. The feeling was great, so I will attack in this manner for a couple more days, just to make sure I am performing this move properly.

    Farmer's walks, 5 laps with a 24 kg bell in each hand.

    August 29

    5 minutes walking/jogging on the treadmill to warm up
    Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
    Goblet Squats - 5 x 25, 25, 25, 25, 25 with prying goblet squats in each set.
    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    TGUs - 5 sets, one on each side, with a 15 lb KB.

    While they were not perfect, I felt great doing them mostly correct. I could feel a waiver with my arm a couple times, but I was overall happy with my TGUs. I know I will have to probably get in front of a mirror to make sure I am doing them right, but I will stay with the 15 lb bell until I am confident that I am doing them correctly.
     
    DCM, Smile-n-Nod and MattM like this.
  2. Frank_IT

    Frank_IT More than 500 posts

    Great start, Michael! Keep it up and cheers from Italy!
     
  3. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    Grazie!
     
    Frank_IT likes this.
  4. Frank_IT

    Frank_IT More than 500 posts

    I love it, I LOVE IT! :D

    Non c'è di che! ;)
     
  5. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    August 30
    No workout today, had a softball game last night and wanted to be fresh for one of our big games this fall.

    August 31
    No treadmill to warm up today, decided to foam roll my back & legs, along with some stretching instead. The difference is noticeable. I will go back to getting on the treadmill first.
    Halos - 10R/10L/10R/10L with a 15 lb KB
    Goblet Squats - 5/5/5 with a 25 lb KB, prying goblet squats to start each set.
    Two-handed swings - 10/10/10/10/10 with a 50 lb KB
    TGUs - 2/2/2/2/2 with a 15 lb KB.

    TGUs were better today, until the last set, when they were a little shaky. Still, improvement from Monday. I feel that I almost have it nailed down.

    Like @Pavel Macek, I am sticking with a simple routine. While I am not anywhere near his level, experience or ability, I am following his routine, keeping it simple until I am ready to move up in weight with the KBs. Then, I will add an exercise or two.
     
    Last edited: Sep 1, 2016
  6. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

  7. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    Today's workout

    I got on the treadmill for 5 minutes to warm up today, foam rolled my back & legs, along with some stretching.

    Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
    Goblet Squats - 5 x 35, 5 x 25, 5 x 25, with prying goblet squats in each set.
    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50

    TGUs were a real struggle from the get to again today, no idea why. So, I went with Arm Bars - 5 sets, one on each side, to start the deconstruction of the TGU again. Then I rolled from my back up to my elbow 5 times on each side, 3 sets. I thought I had the TGU figured out yesterday, but the TGU had other ideas.

    One interesting development was that I noticed fatigue while doing my swings. Along with the early fatigue, my form wasn't great. I may drop down to the 40 or 45 lb KB to get my form sorted out. Still, I got my workout in, and feel great. Funny that I am noticing mistakes in my form already, but the info on here, and you tube videos may be the reason why.
     
  8. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 3

    I got on the treadmill for 5 minutes to warm up today, foam rolled my back & legs, along with some stretching.

    Halos - 4 sets of 10, 2 sets each way, with a 15lb KB
    Goblet Squats - 5 x 35, 5 x 25, 5 x 25, with prying goblet squats in each set.
    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    TGUs - 5 sets, one on each side

    I was very happy with my TGUs yesterday. I read on here where someone said to hold each stage for 5 seconds, and another post that said that your shoulders & ears need to stay as far apart as possible. Both resonated, hard. These two statements made my TGUs work better than ever. Thank you to those that posted those great instructions. They made my TGUs work.
     
  9. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    What is that saying, 7 days of excuses makes one weak? Well, I could plead my case, sick, 25th anniversary, but it is not important. I got back in the gym & met my kettlebell friends. Having been away was actually good, as I focused on form & felt great. After reading more on S&S, I have decided to follow this plan. I will use the 16 kg & the 24 kg KBs, well 35 & 50 lbs, for most of my workout. I will stick with the 15 lb bell for TGUs until I feel start to see both consistency and stability in the movement. Slow and steady keeps me safe and moving.

    I got on the treadmill for 5 minutes to warm up today, foam rolled my back & legs, along with some stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 35lb KB
    Goblet Squats - 5 x 35, 5 x 35, 5 x 35, with prying & curling goblet squats in each set.
    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    TGUs - 5 sets, one rep on each side for one set with a 15 lb KB.

    I was very happy with my TGUs today. I watched more videos this morning, making sure I understood the form. I even watched the same video after my first set. I really felt great, as I noticed I was sweeping my off leg to far behind my plant leg. Big difference in the last 4 sets, not fighting my body to stand up.
     
  10. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    30 minute walk is the exercise for today. I stretched and rolled out my legs & back this morning & then just went for a stroll. Nothing taxing, just movement. I am looking at starting one of those couch to 5K programs, along with my KB workouts. So, one step at a time.
     
    Frank_IT likes this.
  11. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    30 minute walk is the exercise over lunch today. I will do some light stretching before heading out. Again, nothing taxing, just some walking for 30 minutes. With softball later, this will get my blood moving, and get some light exercise in. I may even go for another walk after work, just because.
     
  12. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    5 minutes to warm up on the treadmill today, followed by foam rolling my back & legs, along with some stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 35lb KB
    Goblet Squats - 5 x 25, 5 x 25, 5 x 25, with prying & curling goblet squats in each set.
    Hip Raises - 3 sets of 10, holding for a 5 count at the top of each raise of my hips
    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50

    No TGUs in my workout today. The swings sapped my endurance today. However, they were crisp and I felt great in each set. The lack of sleep from last night had something to do with my lack of energy, I am sure. Maybe the adding of the hip raises took my energy. However, I got most of the work in, especially focusing on good form on my swings. I can live with missing the TGUs, when I added the hip raises. I will have to get them in tomorrow.
     
  13. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    I got on the treadmill for 5 minutes to warm up today, foam rolled my back & legs, along with some stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 25lb KB, it felt better than the 35 today.
    Goblet Squats - 5 x 25, 5 x 25, 5 x 25, with prying & curling goblet squats in each set, same thing as the Halos, the 25 justfelt better.
    Hip Raises - 3 sets of 10, holding for a 5 count at the top of each raise of my hips
    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    TGUs - 5 sets, one rep on each side for one set with a 15 lb KB.

    I listened to my body today, and got my entire workout in, which made me happy. So, another week, at least, with the 25 before I move up to the 35. I might go up to the 30 lb kettlebell, but I will listen to my body, and not my pride.

    I had 2 weird encounters while working out today. First, a couple started doing awful swings next to me, making them more of a shoulder exercise than a swing. The lady asks her guy why my swings look so different than his. His reply? I don't know what I am doing, using my legs and hips instead of my shoulders. I let it go, because I figure the discussion with this guy cannot end well. A couple minutes later, he asks why I am using a 50 lb bell, and doing my swings so poorly. Apparently to show his lady that he knows what he is doing, and I do not. I smiled at him, and said that I was doing them correctly, but thanked him for his concern. He pressed the matter, so I pulled up this video, one that I have watched many times to make sure that I am doing my swings properly. He just stared, stunned. I didn't say another word to him. She smiled, and said thank you. They walked away, and then asked me what the name of the video was, so they could watch it, to do them correctly. I was more than happy to give it to them.

    Then, about 10 minutes later, two young guys came over and asked for some guidance in swinging the kettlebell, because they didn't see how this was supposed to be challenging. Again, I pulled up the video, and then explained it to them again, as I understand how to do them. They were very appreciative for my time & guidance. I guess that people are seeing me do my workout, and figure that I know what I am doing. I told them that I have done my due diligence, and I always watch videos over lunch to reinforce that my form is correct.

    So, thank you to those that have created these videos, because they not only have guided me, but they have helped me to show others the correct form for working out with kettlebells.
     
    Anna C likes this.
  14. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    Finally got over being sick, so I finally got to hit the gym.

    I got on the treadmill for 5 minutes to warm up, foam rolled my back & legs, along with some stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 30lb KB.
    Goblet Squats - 5 x 30, 5 x 30, 5 x 30, with prying in each set.

    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    Cleans & Presses - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
    One-handed swings - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
    Arm Bars - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
     
    Bonkin likes this.
  15. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    September 29

    Standard warm-up, which really sets my mind for my workout, 5 minutes on the treadmill, followed by foam rolling and stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 30lb KB.
    Goblet Squats - 5 x 30, 5 x 30, 5 x 30, with prying and curling in each set.

    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    Cleans & Presses - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
    Rack Hold - 30 lb KB in each hand, 30 second hold, 5 sets.

    I went lighter today, focusing on recovery and because I incorporated the rack hold. I have moved away from the simple routine that @Pavel Macek follows, as I am shooting for weight loss as well as getting stronger. I know these two are not copacetic, but that is the plan. The workout was great, and even with my focusing on recovery, the fatigue when I got home was huge. I will stay the course, though. Being tired means to me that I got a great workout. Not being sore the next day tells me that not only am I getting stronger, but the recovery focus is working.
     
  16. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    October 1

    I got on the treadmill for 5 minutes to warm up, foam rolled my back & legs, along with some stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 30lb KB.
    Goblet Squats - 5 x 30, 5 x 30, 5 x 30, with prying & curls in each set.

    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    Cleans & Presses - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
    One-handed swings - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
    Arm Bars - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
    Deadlifts - 10 x 50 (in each hand), 10 x 50, 10 x 50, 10 x 50, 10 x 50
     
    Last edited: Oct 18, 2016
    Bonkin likes this.
  17. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    October 12

    So tired of being sick. This working out occasionally sucks.

    Ok, enough bitching. I got to the gym today, and while the workout kicked my butt, it felt great to move a kettlebell around again.

    I got on the treadmill for 5 minutes to warm up, foam rolled my back & legs, along with some stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 30lb KB.
    Goblet Squats - 5 x 30, 5 x 30, 5 x 30, with prying & curls in each set.

    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    Cleans & Presses - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
    Deadlifts - 10 x 50 (in each hand), 10 x 50, 10 x 50, 10 x 50, 10 x 50
     
    Last edited: Oct 18, 2016
    Bonkin likes this.
  18. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    October 13

    5 minutes on the treadmill to warm up, foam rolled my back & legs, along with some stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 30lb KB.
    Goblet Squats - 5 x 30, 5 x 30, 5 x 30

    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    Cleans & Presses - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
    Deadlifts - 10 x 50 (in each hand) - only one set, just to grease the groove, so to speak.
    Racked 2 30 lb kettlebells & walked for one minute for two sets to finish off.
     
    Last edited: Oct 18, 2016
  19. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    October 18

    7 minutes on the treadmill to warm up, foam rolled my back & legs, along with some stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 30lb KB.
    Goblet Squats - 5 x 30, 5 x 30, 5 x 30

    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    Cleans & Presses - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
     
    Last edited: Oct 19, 2016
    Bonkin and Frank_IT like this.
  20. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    October 22

    7 minutes on the treadmill to warm up, foam rolled my back & legs, along with some stretching.

    Halos - 3 sets of 10, 5 reps each way, with a 30lb KB.
    Goblet Squats - 5 x 30, 5 x 30, 5 x 30

    Two-handed swings - 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
    Cleans & Presses - 10 x 30 (5 with each hand), 10 x 30, 10 x 30, 10 x 30, 10 x 30
     

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