You can use a kettlebell for any goal you're looking for, for the most part. Obviously if you clean and press over 200lbs with a barbell, doing it with a kettlebell won't help you add a ton of mass...but if you want to lean out, add strength, add endurance, flexibility, or just to work your stabilizer muscles to make your target muscles THAT much stronger....kettlebells will help you.
The swings look crazy, and at first they feel crazy...but they're a great exercise. Swings help the strength in your glutes/hips/core/trunk/hamstrings, the endurance through your core/trunk (which is the most important for....everything), and although they look easy...swings can help you drop fat easily.
Basically what it comes down to (and I hate to say it like this) is there are good trainers, and there are bad trainers....and the results you get from a kettlebell will be 50% your hard work and dedication and 50% whether your trainer cares more about you.....or more about his/her wallet.
WEll put. . .my trainer is a powerlifter so KB movements aren't in our regimen. . .i always throw different exercises in there when i can haha but on the whole its straight POWERLIFTING for me. . .thats why i ask because i don't pay anything for my support staff because they are all trying to make it like myself. . . we do it because we love it! with that being said i would love to have you PM me (i don't want to jack your thread) on some exercises that you would suggest to me. . .
WEll put. . .my trainer is a powerlifter so KB movements aren't in our regimen. . .i always throw different exercises in there when i can haha but on the whole its straight POWERLIFTING for me. . .thats why i ask because i don't pay anything for my support staff because they are all trying to make it like myself. . . we do it because we love it! with that being said i would love to have you PM me (i don't want to jack your thread) on some exercises that you would suggest to me. . .
Summary
So because my left elbow region was being a jerk, I decided to head out to the pitch with a few buddies and kick the ball around. We stayed out for almost 2 hours but with the heat index reading WELL over 100 for the day, we retired to a much cooler climate and some H20.
This update kind of sucks because I dont remember what I ate really now that its the following day at night. Sorry about that. I ate clean most of the day but immediately post w/o I had 2 slices of pizza. I didnt want to, but I am FLAT BROKE and my buddy from the pitch said he'd grab us all some pie. When hunger calls....
No matter your opinions on this man...this song is phenomenal.
7/6/10
chiilin with the kiddies!...
Summary
Today was for the most part a day off. I did some lighter type stuff when the boys napped, but mostly just hangin around with the kids all day. There is a real heavy thing in my yard that I made everyone keep when we moved in that i've been throwin around here and there. I dont even know what it is...but it's heavy. If it was a normal shape I could clean it, but I couldnt snatch it. I will post a pic of it.
Session Weird thingy DL's
2 sets x 6 reps Weird thingy lifts (clean kind of)
2 sets x 6 reps Single leg stepups
2 sets x 6 reps
Nutrition
1. 2 chicken breasts with organic ketchup
2. bowl of wheaties with skim milk, 1 banana
3. turkey bacon on whole wheat with smart balance mayo
4. wheaties with a "shake" as the milk source.
Fun Lovin's
okay so this is that weird thing that was left for me to lift by the aliens. I cant even guess a weight but it's gotta be at least 150lbs. Invalid Link Removed
And here's another present from the aliens. Over 3 female athletes that are all hot in the same place at once Invalid Link Removed
Summary
Today after work I went down to the gym where I hold my KB classes and met up with one of my pupils and had a KB workout with her. She plans to compete next year and wants me to get her ready, so i've written out a program for her to follow and today I just jumped into her routine day. The session lasted about 70 minutes and the rest periods were pretty short. I'm feeling good about it. My strength is down, but thats to be expected. I am on my way back up....it's my time.
Speaking of, I spent a great deal of time when I got home working on getting things put away and distributed out of the "storage" room, which as soon as it's cleaned out becomes my GYM! I can finally set up my standard weights and get rolling. It will be good for a shock to my muscles to have some days mixed in with standard weights. I will be switching up between olympic style lifts and BB type routines also. I have it all mapped out.
My nutrition was all effed up today too. Not that I didnt eat enough *although I may not have*, but the timing was crap. I didnt have any food within like 5 hours of my workout, which could be why I felt so weak today.
Session Opening Stretches 24kg KB Swing
4 sets x 15 reps KB Jerk
24kg x 2 sets x 8 reps *ea arm*
32kg x 2 sets x 8 reps *ea arm* Double 16kg KB 2 Lunge to Squat
4 sets x 4 reps *ea side* Double 16kg KB overhead press
2 sets x 12 reps 24kg Laying floor press
4 sets x 6 reps *ea side* Closing Stretches
*22 total sets*
Nutrition
1 - 2 egg whites on whole wheat with 2 slices turkey bacon, roasted red peppers, carmelized onions
2 - 2 apples, 1c pineapple
3 - 1 Shake - same as last time minus the banana
4 - Roasted Chicken with potatoes, corn, whole wheat stuffing *I had A LOT of chicken*
5 - 1 Shake - same as last time minus the banana
Just wanted to let everyone know that i took the last 2 days off from sessions to work on my weight room. Its almost 100% ready now so I can start using standard weights again around the house. I have half the mat's down and tomorrow when I finish sorting nonsense, I will put the other half down and organize the weights/bench/rack/etc
Just wanted to let everyone know that i took the last 2 days off from sessions to work on my weight room. Its almost 100% ready now so I can start using standard weights again around the house. I have half the mat's down and tomorrow when I finish sorting nonsense, I will put the other half down and organize the weights/bench/rack/etc
I had already planned on posting them up . It will be missing some items as I have some stuff that i'd like to buy still when I can afford it....but you'll be able to get the idea
Im not sure honestly. They are definitely pro-grade though as I got them from the guy who owns the gym that I teach my KB classes/Personal Train at. He has his whole gym lined with them and as soon as I laid the 1st half of them down (2nd half coming today), I was in heaven
I really didnt want to have to do this...but today was another off day. I am STILL setting up my "Man-Cave" and its going well, but not done yet. I am finishing up the setup on wednesday morning adn then will get a session in when I finish.
Tomorrow night is the KB classes that I teach....I always get a nice workout in on tuesday nights . He's thinking of giving me Friday night to play with too....so we really might be kicking things into high gear here!!
get the man cave done!
are they solid rubber mats or are they compressed rubber?
in the gym I worked at, we had both and the solid rubber mats were a little better for longevity, but the compressed rubber seemed to work better under the power racks and the adjustable benches.
Sounds sweet though, my basement has some cheap sears flooring, like $25 for 25sq ft, but it works for me
im gonna have to update tomorrow everyone....im too wiped out tonight. KB was awesome and work was tough today...so im going to get some dishes done and try to sleep.
I have 2 full updates coming really soon here but first I wanted to point you all towards a mini review thread I have going for a company called American Pure Whey. They sent me 7 different flavored samples so I opened a thread to review. Please check it out
Summary
The KB classes this week were EFFIN EPIC!! I drove some seriousness into my clients and they fought right back with me. They are really grabbing the reins and running with it here, and i've officially picked up 2 personal training clients just from people becoming comfortable with me in the KB class.
On an AWESOME note, I had some supps laying around that I didnt plan on using anyway and on craigslist this dude was selling a nice squat rack (half cage with overhead and low pulleys and bench with decline/incline) and he said he'd trade me the rack for my supps straight up!! Im so freakin hyped right now it's ridiculous. Im too damn poor to actually afford equipment and since I wasnt using the supps anyway...its just perfect. As soon as that's in my Man-Cave and set up....the pics shall be a-rollin!
Session 1st class Opening Stretches 24kg KB Swing
4 sets x 15 reps KB Snatch
24kg x 2 sets x 10 reps *ea arm* KB Turkish Getup
2 sets x 4 reps *ea side* 24kg KB overhead press (3 sec pause at top)
2 sets x 4 reps *ea side* 24kg High Pull (3 sec pause at top)
2 sets x 4 reps *ea side* Closing Stretches
2nd class Opening Stretches 24kg KB Swing
4 sets x 15 reps KB Snatch
24kg x 2 sets x 10 reps *right arm*
24kg x 2 sets x 15 reps *left arm* KB Turkish Getup
2 sets x 4 reps *ea side* KB Jerks
24kg x 2 sets x 10 reps *right arm*
24kg x 2 sets x 15 reps *left arm* KB Clean to One arm Squat to Push Press *complex*
4 sets x 6 reps Tables/Bridges/sidexside tables
3 sets x 30 sec holds *ea* Superman *sidexsidexboth*
2 sets x 30 sec hold *ea* Horse Pose
2 sets x 30 sec hold *ea* Planks/Side Planks
2 sets x 30 sec hold *ea* Closing Stretches
*62 total sets*...yes, I said 62 freakin sets.
Nutrition
1 - Shake - .5 scoop american pure whey isolate (cake batter), ice cubes, pineapple, strawberry, banana, skim milk
2 - Chicken Breast on 2 slices whole grain with - roasted red pepper, yellow squash, and 2 tbsp's of buffalo meat chilli
3 - 2 small red apples
4 - 4 pieces of lightly breaded cod (baked) with homemade tartar and some yellow corn
5 - Green Machine - Naked Drink
6 - Shake - .5 scoop american pure whey isolate (cake batter), ice cubes, pineapple, strawberry, banana, skim milk
Supplementation
6 RPG
3 Cre-02 - and my bottle is DEAD
4 Cordygen v02 Ultra
2 Mvp365
3 CLOmega 3-6-9
1 OxyElite Pro
Fun Lovin's
If you claim to like underground Hardcore Music and you don't like this song...i'll floorpunch the sh1t out of you myself.
Summary
Today was the day to get in that Man-Cave of mine and get the job done. I am very close right now...I just wanted to get on here and post before getting back in there for some finishing touches and such. It looks pretty awesome, but I still want to add the rack and some other items before snapping some pics for the log. I also still have to paint the walls and such, but that can wait....I just want to hit some damn iron already .
I just wanted a basic cooldown day today because I really rocked out my body hard yesterday running 62 sets of kettlebells in 2 hours. Im not overly sore or anything (thank you RPG), but I just don't want to rock out my joints too hard. No matter how much I stretch, being heavier than most with a shorter guys frame (5'8" or so), I tend to get my joints crapped on more often than most...hence the need for so much yoga/stretching. Now that I have full access to my resistance bands, that will help with some shoulder stiffness i've been having from excess KB use as well as playing tennis when I can.
Today was also a cheat meal day. I didnt want it to be but we had to do food shopping and it took forever and the lady and kiddo wanted food ASAP. I ended up eating Wendy's. ugh. I beat the crap out if it and had some rainbow cookies and zucchini bread too. only live once On a nice note...I used a sample of Alpha T2 today so a cheat meal was perfect to assess it with. I will post a link to that review when I get it up.
Session Jumprope
2 mins x 3 rounds. - I havent done this in too long. Renegade Yoga
half session - 30 mins
Nutrition
1 - 1 full can of Garbanzo Beans
2 - 2 turkey burgers with lettuce/tomato *no bun*
3 - *cheat* 2 "double stack's" without the bun, 4 rainbow cookies, 2 slices zucchini bread, 12oz coffee.
4 - 2 chicken breasts - 1 with whole wheat bun/tomato/lettuce, other plain.
5 - 1 scoop American Pure Whey - Strawberry. 4oz in water, 4oz in skim
Summary
So I am exhausted and all I want to do is sleep. I have less than 7 hours sleep left right now if I pass out this second. However...I JUST finished doing a smash back workout in less than 15 mins because I wanted to get busy today. I only did 2 things....but those 2 are enough to work me in for the night.
My issue is, I don't own enough weight plates. I had just about all the weight I own on the bar and my DL's were still going up with ease. I hate not owning a lot of weight. Once my rack arrives, I think we'll have to adjust that situation
I have been using samples by American Pure Whey. This company has a nice product, and I have a nice coupon code in case anyone wants 10lbs of isolate for a real nice price . I have a review thread going for the samples....I will post a link here when I think of it.
Nutrition
1 - Chicken breast on 1 piece double protein wheat bread with salsa
2 - Chicken breast on 2 pieces wheat with tomato, onion, provolone, and franks red hot
3 - 10 pieces of grilled asparagus, 1 apple, 2 bananas
4 - 1 piece of whole wheat with tuna and celery
5 - turkey breast on 2 pieces double protein wheat with lettuce, tomato, smart balance mayo, 1/2c honeydew
6 - small bowl of rigatoni *no sauce - pre w/o*
7 - 1 scoop american pure whey isolate in 6oz skim
thanks buddy. I wish I could DL more but I just don't own the weight right now. I will be getting more shortly...just gotta handle the bills and such first.
Just wanted to let everyone know that this is the first time i'm on the comp in about 36 hours or so since I got a nasty bug. I dont even know what it is, and the ER couldn't tell me either. They basically just said it's not strep and it's not mono, but my lymph nodes and my uvula are both really swollen and iritated. I am on amoxicilin now and I am going to attempt going back to work tomorrow. I have KB tomorrow night so we'll see if i'm up to the task of working along with the class or not.
Hope you feel better soon Papa Deuce! Additionally, before you got sick you were putting up better numbers than me...damn you've gotten strong bud. LOL .
Hope you feel better soon Papa Deuce! Additionally, before you got sick you were putting up better numbers than me...damn you've gotten strong bud. LOL .
lol better numbers my arse...you sir are a monster
Im going to be fine, I feel much better today. Last night I had my 2 KB classes that I teach and I worked in a bit with them and it felt alright. I will get an update for yesterday up here in a bit...right now i'm watching the boys til the lady gets home from the supermarket.
Its unfortunate to hear about your injury...Ive always enjoyed following along with your logs.
Summary
Coming back from being real ill for a few days, I personally went light at KB's tonight and only worked in some sets with my classes. I had a lot more time to focus on them and I put them through some rigorous activity. It was easily one of the hardest classes i've tossed at them yet, and I had a lot of "ugh....more?" out of people all night
By the end of the 2 classes, I really began to feel pretty good...which was a good sign for the following day.
Session Opening Stretches 32kg KB swing
2 sets x 15 reps 24kg KB Snatch
2 sets x 10 reps 24kg KB Clean to Jerk *Long Cycle*
1 set x 6 reps *ea arm* Tables/Side Tables/Bridges/Side Bridges
2 sets *ea* x 40 secs. Plank/Side Plank/Superman/Side x Side Superman
2 sets *ea* x 40 secs. Closing Stretches
Sorry for the lack of updates peoples!! On the two days that I worked with personal training clients, I worked into their sets a bit....but I didnt feel it was enough to post about.
Today I needed a day "off" because both of my boys are sick (again!) and I had to help out a great deal today. Its now 11pm and i've been up since 5am and have to be up again tomorrow at 5am. As much as i'd like to squeeze a session in..I dont want to make myself sick again.
I'll get something in tomorrow though .
Also, I am going to be running a sponsored log on Alpha T2 that i'll post a link to if anyone wants to come follow me. I think the product should be here either tomorrow or monday
You should all go check out my American Pure Whey isolate reviews. I'm just about done with all the samples they sent me now....so theres quite a few reviews to read
Are the kids in school? Hope some other kids aren't gettin em sick.
Allergies are circulating, maybe wash down the walls to pull out any possible mold starting (not trying to say you have a dirty house), but my mom had to do that for every season for my brother when we were growing up, it helped quite a bit.
Are the kids in school? Hope some other kids aren't gettin em sick.
Allergies are circulating, maybe wash down the walls to pull out any possible mold starting (not trying to say you have a dirty house), but my mom had to do that for every season for my brother when we were growing up, it helped quite a bit.
Our oldest starts Pre-school this fall, but otherwise, none of them are in schooling/daycare at all. No matter what the cost, it's very important to me that the kids don't go through daycare...for that exact reason. I don't want kids that are sick and miserable every other day....and thats all daycare is good for.
Please come check out the log i'll be running on Alpha T2. I will still be running the MST products I run now, and I will still be posting in here, but i'd like to get the good folks at PES some exposure. Their reps/owners are good people.
Summary
What an awesome day, thats really all I can say. I was off from my day job so I got to spend a good deal of time with the family before heading off to teach my 2 KB classes tonight. For the 1st class only 1 client showed up this week so I got her beat pretty good the first half hour and then had her do Renegade Yoga with me the 2nd half hour. The second class was (as usual) just an all out blitz of awesomeness.
I worked in with both classes...and i'm beat, haha.
Session 1st class Opening Stretches 32kg KB swing
4 sets x 15 reps 32kg KB Push Press
4 sets x 10 reps 24kg KB Snatch
4 sets x 8 reps Renegade Yoga
Close to full session - 35 mins
2nd class Opening Stretches 32kg KB swing
4 sets x 15 reps 24kg KB Snatch
4 sets x 8 reps 24kg 2 KB Clean to 1 KB Push Press
4 sets x 8 reps 24kg KB 2 Push presses to 1 KB one arm squat
4 sets x 8 reps 24kg KB overside Squat to overhead press
4 sets x 8 reps 24kg KB one leg bent over rows
4 sets x 8 reps 16kg KB Turkish getup
2 sets x 3 reps Tables/Bridges
4 sets x 30 sec *ea* Plank/Side Plank/Superman/Side x Side Superman
2 sets *ea* x 40 secs. Closing Stretches
**a total of 60 sets**
Nutrition
1 - Bowl of wheaties with 16oz of milk and 1 scoop American Pure Whey mixed in
2 - Tuna on whole wheat, 1 banana
3 - chicken breast on ciabatta with red pepper pesto, lettuce, tomato, and onion. 1 cup broccoli
4 - 1 banana, 1 supreme protein bar (carb conscious)
5 - Tuna on whole wheat with lettuce, tomato.
Summary
Today was a sad day...because I had to go to the dentist :rasp:. he and I are not friends and even though normally I dont have many issues in that department, it turns out I need to go in later in August to get two fillings done. argh.
After that I met with my personal training clients and ran them real good today. They were both panting and sore by the time we were done . When I am with PT clients I usually try not to work in too much because I like to focus on what they are doing completely. I did my own little stuff at home, but I wish I was able to kick my own ass like I did to them
ps - for anyone who doesn't know what a "muscle snatch" is...look it up. Its a real solid pre-hab/re-hab type resistance stretch.
Session Opening Stretches Jumprope
5 sets x 3 mins ea. *1 min rest in between* Muscle Snatch
4 sets x 6 reps Closing Stretches
Nutrition
1 - 2 eggs and 3 egg whites with 2 slices whole wheat toast
2 - Tuna on whole wheat, 1 banana
3 - chicken breast in a wrap with baby spinach, red pepper pesto, 1 slice provolone cheese, 1 banana
4 - 1 piece chicken breast, 2 boca burger patties (veggie burgers) on 1 piece whole wheat with a very small amount of organic ketchup
5 - Shake - skim, papaya, banana, 2 scoops protein, ice.
Summary
This is technically yesterdays post that I didnt get a chance to put up. Tuesdays of course is my day to teach kettlebell at the gym and also are days I usually join in with the class and have some fun. I DID in fact work into the class and have some good times...but sadly I didnt get the workout I wanted because of how tired I was. Little Miss Avery only let me sleep about 3 hours the night before.
Session Opening Stretches 24kg Kettlebell Swings
4 sets x 12 reps 24kg Kettlebell Snatch
4 sets x 8 reps *ea arm* 24kg Kettlebell Jerk
4 sets x 8 reps *ea arm* Double 24kg Kettlebell Split Jerk
4 sets x 8 reps 24kg Kettlebell Turkish Getup
1 set x 3 reps *ea arm*] Double 16kg Kettlebell Lunge/Lunge/Squat
2 sets x 8 reps Closing Stretches
This is the person who I picture when I am training hard at KB's. He is basically the sport's first real "champion" and someone who I consider a goal to reach. I do not think he is an enviable god of the sport...and I do not think that I cannot reach that level of conditioning. He is just a goal. A goal I will reach...AND DESTROY.
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p: :booty: :wiggle: 
onder: