Anvil or Hammer

Continuing a good thing

Posted in Cardio,Concept II,Gym Strength by Mike on November 11, 2007

Workout, post recovery, number two w00t.
Concept II – Vent open (for a change)
1,000 meters warmup
5,000 meters 2:00
1,000 meters cooldown

Time 19:56
Avg HR 173
Max HR 181

Time to recover:
0:00 161
1:00 130
2:00 115
3:00 113
4:00 108
5:00 108

Standing Press 155
pullup – 50lbs
5 X 3

DB Press
DB Row
80lbs 5 X 5

BB Curl
BB Tricep Press
95 lbs 5 X 5

24K Long Cycle Rest Holds 30 seconds on/ 30 seconds off 3 sets

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The calm

Posted in Cardio,Concept II,Kettlebells by Mike on November 1, 2007

Concept II
10,120 meters
Time: 45:00
Avg HR: 153
Max HR: 158

Kettlebell holds with one 24K kettlebell
Left Rack 1 minute
Right Rack 1 minute
Left Overhead 1 minute
Right Overhead 1 minute
Rest 1 minute
Repeat once

that is a humbling experience.

Dan has informed me he has plans for tomorrow at the gym.

Reverse bent 7″ 3/16 CRS
Reverse bent 6″ 3/16 CRS
Reverse bent Shiny Timber Tie
Reverse Bent Dull Timber Tie

I’m hoping I misunderstood Chris and Nick over at farmstrength. When you say 40 degrees, I’m hoping you mean 40 degrees away from staight not 40 degree between the two ends touching. Cause I can do the former but not the latter.

Just one of those days

Posted in Cardio,Concept II,Kettlebells by Mike on October 30, 2007

…where you just need a workout. So I left work a half hour early and got me one. It wasn’t one of my best but it did what I needed it to do, so I’m glad for that.

Concept II
1,000 meters warmup
5,000 meters intervals
1,000 meters cooldown

For the intervals I sprinted 100 meters out of every 500, my distance didn’t start to count until I go under 1:50. During my coast I stayed below 2:15.

Time 20:56
Initial HR 114
Avg HR 163
Max HR 174

Heart Rate Recovery
Start 159
1 minute 124
2 minutes 112
3 minutes 108
4 minutes 106
5 minutes 102

I decided to try a ” fa’ rilz” Secrect Service Snatch Test. I was aiming high too. I was thinking minimum 35/35 with an unatainable ideal of 50/50. For this test, one had switch and no set downs.
I was annoyed. Actually, I would have been stopped at the first 23 cause number 24 came out of my hand at the bottom. I went to far, I was trying for 25 then some rest then see how far I could go. The 23 on the right side was just pure discomfort and “I don’t wanna” setting in. I keep saying that resting with kettlebells is hard and it is. I think I’m gonna start doing rests for time. It sounds dumb but I think it’s important.

I decided to follow up with some jerks, thinking I might earn back some of my wounded pride. Not so, it was even more disappointing. I didn’t give myself any rest and it showed.

I’d just like to point out that for the lowest possible ranking in the American Kettlebell Club, my three numbers (left snatch, right snatches and jerks) have to add up to 199. My number is 56. Ouch.

Avg HR 171
Max HR 177

Another ouch. I have a lot of work to do with kettlebells.

24K kettlbell snatches 3 X 10
24K kettlbell jerks 3 X 10
I had to make up for my poor performances

Pullups 4 X 4 (a little kicking on the last two sets)

Burpees 3 X 10

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Pump up the volume

Posted in Cardio,Concept II,Grip,Kettlebells by Mike on October 28, 2007

A little volume this weekend.

Saturday, it was raining too much to play tennis. I probably should have done some yoga but didn’t. I did do some bending though. A couple 3/16″ “nails” and 9 timber ties, mostly DO. I made a video and posted it to gripboard, hoping some folks will take pity on my sad techinque. I’ll take whatever anyone has to say here as well:

Today I hit to gym.
Concept II Vent Closed HR Row
10,120 meters in 45 minutes
Avg HR 155
Max HR 163
I had trouble staying focused. They had the TVs on. I’ve resisted saying to before but I’ll say it now. If you watch TV while you workout, unless you have specifically programmed the content, you are doing yourself a huge disservice. Frankly, I don’t give a crap about Will, Grace, Jack or Karen and yet I found my eyes drawn to their anctics. That means I’m not watching my pace or my heart rate and I’m not thinking about my form. I end up doing a lot of rowing with my eyes closed, trying to ignore them.

Long Cycles 24K – I have some video but I haven’t uploaded it nor even seen it yet.
1 minute periods, each period is broken into two even parts, requiring that I rest in the rack in the middle, because I am learning that learning to rest properly is one of the hardest parts of kettlebells. 5 Sets at a given number of reps, one 1 minute period per set, then a minute of rest.
That means I did (8 X 5) 40, (6 x 5) 30, (4 X 5) 20, (2 X 5) 10
40 + 30 + 20 + 10 = 100 reps in 25 minutes. ouch

I’m sure all the videos lately have been excessive but I kinda like having the record. Plus they are fun to play with. I’m sure the novelty will wear off soon.

Hamburger Patties

Posted in Cardio,Grip by Mike on October 24, 2007

For cardio today, just a light jog with the dog. Today and tomorrow are all about light cardio. 

Three days of kettlebells left my body feeling beaten and my hands feeling like hamburger. In an effort to be more like Scott and Stephen, I actually made an attempt at some recovery. Hot soaks (not quite as good as a contrast bath but easier to wrangle while doing dishes) and lotion. They feel better.

In that spirit, I made an attempt at a grip workout tonight, it wasn’t very successful. I figured I’d hit block weights, maybe some timber ties and grippers. The block weights wiped me out, bending hasn’t felt right for a week now and grippers were ok, for me.

35lb block
A couple warmups to each side then 10 deadlift reps. Floor to lockout, down, release, repeat. I even pulled off a clean on the right side. The left side got to about three and quite so I finished it up with 3 tens for a total of ten reps.I think that was enough to wear my hands out for the night.

Just not in the cards. I got a tie started and that was it.

T – ten clicks per side
1 – a couple closes per side then a couple holds for time (not much)

so, I suck at grip. Maybe I can actually string a few of these together some day and get a grip.

Grip Stuff


Posted in Cardio,Concept II,Kettlebells by Mike on October 23, 2007

Pretty much the opposite of a heart rate row:

1,000 meters warmup

1,000 meters 2:00/500
10 2 X 24K kettlbell jerks
Repeat a total of 6 times

Time: 33:19
Avg Hr 168
Max Hr 179

I was trying to go for 10 sets but I could not get myself to pick up the handle and start rowing for the seventh set, I couldn’t even convince myself to do 1,000 meter cooldown. Half an hour later, I felt as good as new, I’m not sure what is up with that.

I’m having trouble getting back into the diet this week but I am persevering.

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Posted in Cardio,Concept II by Mike on October 18, 2007

It’s been a nice light week for me. I kept it going with a heart rate row.  With the last thousand meters I came up against my heart rate limit of 160 bpm. I decided to push on through 10,000 in 45:00 so I went over my limit.

10,000 meters
Avg HR 153
Max HR 166

Tomorrow I’ll try to get serious at the gym. Speaking of serious.

Need I say more? 🙂

Glad everyone is enjoying them. I know I am. I’ll try to hook up some sweatshirts or something in the next couple weeks.

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Stella got her groove back

Posted in Cardio,Concept II,Diet and Bodyweight,Grip,Rest and Recovery by Mike on October 14, 2007

Not much yesterday, a slight jog

Today – Heart Rate Row
Concept II – Vent Closed
Time: 45:00
Dist: 10,035
Avg HR: 154
Max HR: 161

I was very happy. I only hit my upper limit once and still got in 10,000 in just under 45:00. I spent the first 2,500 meters sub 2:10 and the rest of the time around 2:15. It was able to do a lot of management of my heart rate which was probably a good experience. With the amount of time I had to work with, I had an interesting time seeing how my thoughts affected my pulse. It’s an interesting experiment and it shows how important the head game can be in training. It also makes me want to say that anyone who reads or watches TV while training, is doing themselves an enourmous disservice, but I won’t.

I bent a couple timber ties when I got home, just for Double Overhand Practice.

It’s been all I can do to not add anything more to this workout. I’ve wanted to hit some kettlebells, another high rep but easy 24K snatch set. I’ve also thought about doing some bodyweight things or even grip. I’m trying to make myself take the day to recover for the most part. I had an amazing diet week last week so I’m sure my body needs to recovery.

The experiment of photographing everything I eat has ended I really appreciate Scott Styles sharing this idea with me. It was an amazingly powerful tool for me, almost too powerful. The diet I had arranged was very strict but when I had to apply light to pixels to account fro every mouthful, I found it was an impossible diet to comply with and live. Through involved discussions with Scott and Stephen on my blog (thanks guys) and my wife, I’ve settled on a strategy for diet next week. I’m going to intentionally add in a little more calories, hopefully, primarily through the addition of fruit and nuts. I’m actually going to attempt to just hold steady for a week or two and then take the last few steps to my target weight in November.

Beyond that, I’m making supper, gonna relax. I may try to add more shirts to the store including some long sleeved T’s or sweatshirts. If anyone would like to see anything in particular, pleae feel free to make requests. Also, if any of you other bloggers have an emblem and want me to stick it on a shirt, we can share a store. you can set your commision dollar amount to whatever you want and your profits on your shirts, are yours.

Harder than it oughta be

Posted in Cardio,Kettlebells by Mike on October 11, 2007

Because of car stuff I couldn’t go to the gym. I’ll do a heart rate row on Sunday. Tonight I jogged with the dog and bent a couple timber ties just to play with folding. I have a long way to go. Then I hit a light kettlebell thing.

24K kettlebell
5 X 10/10

I didn’t monitor it or time it exactly, it was about six minutes. The point was to keep it slow and to not set the bell down, rest plenty but always with the bell in the top position. I was thinking I would do twice as many before I started. I’m clearly gonna have to work up to that.

Oh, one of those

Posted in Cardio,Concept II,Kettlebells by Mike on October 9, 2007

Did you ever have one of those workouts that felt intense; then when you thought back to it, you realized the numbers weren’t anything so great.

Concept II Vent Closed
1,000 meters warm up
1,000 meters 1:50->2:15 (add five seconds to lap time per round until 2:15, then hold steady)
Double 24K kettlbell thrusters 10->1 (in two sets for 10->56, one set for 5->1)

If my math is right I did something like a  42:30 10,000 meters, which isn’t bad but isn’t great. But my total time was about 55 minutes which means it took me about 12:30 to do a thruster ladder, which doesn’t seem so super.

Anyway  I was smoked. Even my wife thought I was moving slowly when I came home

Time 55:37
Avg HR 165
Max HR 173

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