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The Simple Road Begins

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December 22

Warm up: Lots of stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Single Leg Deadlifts - 3 sets of 10 "naked", 5 on each leg.

Two-handed swings - 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg
Clean & Press - 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

Great workout tonight. I was feeling strong from start to finish. I was really stiff today, so I added an additional warm-up set in each exercise. I was amazed that the extra set of SLDLs didn't wear me out. I also discovered, through reading different threads on here, that the C&P was supposed to be 10 reps on each arm, so I upped my reps accordingly. My lats and core were firing all through my workout.
 
December 23

Off day today. I slept in after my great workout last night, and I feel great. I cannot wait to get cleared to hit this daily.

Thank you to all the experienced members, and fellow neophytes, for your guidance & inspiration.
 
December 24

Merry Christmas!

Warm up: Lots of stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Single Leg Deadlifts - 3 sets of 10 "naked", 5 on each leg.

Two-handed swings - 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg
Clean & Press - 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

Great workout, I now understand the "recharged" feeling many talk about. I am not tired, I feel energized after my workout today. My kettlebells have given a present to me! I almost didn't workout today, after the Christmas party for my dart league last night. So glad I did.

Well, time to prepare for our holiday meal. Merry Christmas & Happy Holidays to you all!
 
December 26

Warm up: Lots of stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Single Leg Deadlifts - 3 sets of 10 "naked", 5 on each leg.

Two-handed swings - 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg
Clean & Press - 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

Keeping it simple, and understanding the concept of feeling recharged is awesome. I will continue on this path for a couple more weeks, or until I feel that I have mastered these weights. Then, I will start on S&S.
 
December 28

Warm up: Lots of stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Single Leg Deadlifts - 3 sets of 10 "naked", 5 on each leg.

Two-handed swings - 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg
TGU - 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

Great workout again tonight. Cleared for TGUs, so I changed back to them, in preparation for S&S. They were a little shaky, but I got them all clean.
 
December 30

Warm up: Lots of stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Single Leg Deadlifts - 3 sets of 10 "naked", 5 on each leg.

Two-handed swings - 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg, 10 x 20 kg
TGU - 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

TGUs were a real struggle tonight, but I made it. Rest day tomorrow, and I will start S&S to start the New Year.
 
January 1

Warm up: Lots of stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

I don't have my S&S book, yet. However, I believe this is how to start the journey. I will order the book on Tuesday, as I have a gift card I left at work that I will use to buy it. I had a WTH moment again today. I grabbed the 24 kg for my swings, as I was feeling good despite the celebratory adult beverages last night. I struggled for the last week or so with the 20 kg, balance felt off, as well as my form. My swings with the 24 kg were strong today, and I felt that they were performed with great form. I even recovered faster, I believe, than with the 20 kg. So, I will begin my journey with these kettlebells.
 
January 3

Warm up: Lots of stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Hip Bridges 3 sets of 5

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

I have my book, and the first thing I noticed was the addition of the hip bridges. After reading how to do them, I added them, and for now, took out the SLDLs. Good workout, but there is a little fatigue afterwards. I may just go every other day for another week or so to build my base.
 
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No fatigue today, so it must have been just not enough recovery time between sets last night. I may squeeze a workout in tonight, depending on how I am feeling after work & dinner tonight.
 
January 9

The road to S&S begins today. I will be training 4 to 5 times a week, adding a set to the swings weekly, and not moving up in weight until I truly feel I own the current kettlebells.

I am currently also reading "Flexible Steel" and I have begun "Intermittent Fasting", after clearing it with my primary care provider. So, lifestyle changes, commitment to S&S, and time to work on my overall flexibility.

Warm up: Lots of stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Hip Bridges 3 sets of 5

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg
 
January 11

Warm up: Lots of stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Hip Bridges 3 sets of 5

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 12 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

Great workout tonight. I truly feel recharged after my workout tonight. I was really feeling it, so I used the 16 kg kettlebell for one set of TGUs. While it was a little bit of a struggle, the get up still felt smooth. I have been using the 12 kg kettlebell almost since the beginning. If I feel good enough tomorrow, I will consider adding a second set using the 16 kg kettlebell. If not, I will stay at one set until I feel ready for a second set.
 
January 16

Warm up: stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Hip Bridges 3 sets of 5

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 12 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

Great workout this morning. Five days off due to family issues has been rough. So, I met my kettlebells at 5:15 am. I feel recharged after my workout. I kept the 16 kg kettlebell second set of my TGUs , and it felt good this morning. I also added a 6th set of two handed swings, one additional set a week, until I get to 10 sets. Then, when I get to ten sets, once my endurance is boosted, I will tackle the 32 kg kettlebell. Once I feel that I have mastered it, I will begin my journey with the one hand swing.
 
January 17

Warm up: stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Hip Bridges 3 sets of 5

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 12 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg
 
January 19

Warm up: stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Hip Bridges 3 sets of 5

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 12 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg
 
January 20

Warm up: stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Hip Bridges 3 sets of 5

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 12 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

Dinner plans for this evening meant I met the kettlebells at 5:15 this morning. It was a quick turnaround from last night, but I figured the workout was necessary. What was surprising was that I feel great this morning after working out. Refreshed is a good analogy. I am tired from the workout, but not fatigued. I can tell I hit the kettlebells, but I attribute this to 2 sessions in 12 hours more than anything else.
 
January 22

Warm up: stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Hip Bridges 3 sets of 5

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 12 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg
 
January 23

Warm up: stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg
Hip Bridges 3 sets of 5

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 16 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

I added a seventh set of two-handed swings today, to move one step closer my first goal of ten sets of two-handed swings. Then, I can begin my quest for the simple standard with one-handed swings. I was really feeling strong this morning, so I also did an additional set of the TGU with the 16 kg kettlebell. I felt great afterwards, not gassed at all, and I even got all 5 sets in within 10 minutes without trying. They felt sharp, & I felt strong in each set. I will stick with two sets with the 16 kg kettlebell for this week.

After one week of IF, I haven't really seen the weight drop off, mainly because of some bad dietary choices of which I have to take ownership. However, my blood sugar levels have decreased when I have followed the lifestyle change, and I have not noticed a drop in energy level one day. To be honest, I ate at 7 pm last night, and worked out at 5:15 am this morning after an evening workout that began at 6:30 pm. So, time to bolster my willpower, make better choices, and make these choices (IF & S&S) start working for me more, because when I am following these routines, I am seeing results.
 
January 24

Warm up: stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 16 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

I took the hip bridges out of my warm up, because I felt that between the stretching, foam rolling, and the squats, that my hip girdle was getting prepared well enough. I feel good after my workout, I rested enough between sets that I am not gassed. This training to recover works, imagine that.....
 
January 26

Warm up: stretching and foam rolling.
Halos - 3 x 12 kg, 3 x 12 kg, 3 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 16 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg
 
January 27

Warm up: stretching and foam rolling.
Halos - 10 x 12 kg, 10 x 12 kg, 10 x 12 kg
Goblet Squats - 5 x 12 kg, 5 x 12 kg, 5 x 12 kg

Two-handed swings - 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg, 10 x 24 kg
TGU - 10 x 16 kg, 10 x 16 kg, 10 x 12 kg, 10 x 12 kg, 10 x 12 kg

Great workout this morning, glad I got up & got it done. Debated up to going to bed last night. Decided that I would be better off working out. Good decision. I feel fantastic, and I have gotten off to a great start to my day.

Happy Friday!!
 
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