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Forging the Warrior into...BATMAN!

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 06, 2012 12:32 pm

itlives wrote:
Dave.cyco wrote:
itlives wrote:Dang, you had to go and make a super-swing weapon!Now, I'll never catch you!

Make one of your own Mike, if you want to keep up with the :inca: !

Good idea Dave, right now though, the 75 lb. db is about all I can handle. I hope by the end of the month I'm able to double the current number - which is 20.

You will Mike, you will!
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Thu Dec 06, 2012 2:16 pm

Mike wrote:the 75 lb. db is about all I can handle

:wrong: I disagree...

Dumbells swings are much harder than KB swings for a number of reasons, in my opinion. This is assuming you are doing one handed alternating swings (I don't know how you would do two hand swings):

1) Internal rotation vs external rotation, so KB/T-handle is probably easier on the shoulders
2) Dumbbell will try to rotate out of your grip, KB/T-handle will not, so grip is tougher with DB.
3) You can use a more natural feeling stance with a KB/T-handle

So you might surprise yourself if you do make one. I assume you already have some weight plates (25# plates are the largest in diameter I would recommend to fit between your legs), so all you need is about $10 worth of steel plumbing pipe.

:up:
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 06, 2012 2:24 pm

^^^^^^^^^^^^^^ :twisted:
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Re: Forging the Warrior into...BATMAN!

Post by ma4ia on Thu Dec 06, 2012 4:04 pm

Like that workouts. one day i will try it.

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 06, 2012 5:53 pm

ma4ia wrote:Like that workouts. one day i will try it.

Like I said in the past...jump in! Cheese likes an entourage!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 06, 2012 10:32 pm

This evening with my coach!

24kg kb x 100 reps = 2400
45kg t-handle x 50 reps = 2250

Total = 4650
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Thu Dec 06, 2012 11:00 pm

Is. That. So. Now I have to work too... :grrr!:

And what did you do? EMOTM?
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Fri Dec 07, 2012 12:14 am

Yes... That's how I work ... EMOTM!
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Fri Dec 07, 2012 12:55 am

Inca Warrior wrote:Dave - you found the Icon! Sweet! Thanks!

Correction: I made the icon just for you my friend. :D
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Fri Dec 07, 2012 6:54 am

Dave.cyco wrote:
Inca Warrior wrote:Dave - you found the Icon! Sweet! Thanks!

Correction: I made the icon just for you my friend. :D

No way. That's pretty cool. Thanks Dave!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Fri Dec 07, 2012 7:57 am

12/7/12 day 5 of week 2

10:00 block jump rope
Mobility - random movements - not timed

Not a lot of time this am - did not complete isometrics or curls.

Then;
4 rounds BB complex using Oly bar @ 95lbs
1A) clean/push press x3
1B) high pull x6
1C) deadlift x9
30 sec rest in between rounds

4 rounds
2A) ATG squat jump x 10
2B) step up x6 per leg
2C) pull ups - 7,6,6,6
2D) jump rope sprints x15sec
30 sec rest in between rounds

Felt great. I will try to ge isometrics done at work at least push up and one legged sit

Week 2 now hx. Tonight, Saturday and Sunday - swings, baby!
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Fri Dec 07, 2012 2:39 pm

No problem. I see you repaid me by giving me some time to catch up to your swings. :P
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Fri Dec 07, 2012 2:40 pm

Dave.cyco wrote:No problem. I see you repaid me by giving me some time to catch up to your swings. :P

Now we have to catch up to the Dog...FBD is now at 29k
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Re: Forging the Warrior into...BATMAN!

Post by ccheatum on Fri Dec 07, 2012 10:00 pm

Inca Warrior wrote:
Dave.cyco wrote:No problem. I see you repaid me by giving me some time to catch up to your swings. :P

Now we have to catch up to the Dog...FBD is now at 29k

Looks like you boys got some work to do! Now get to it!!! :sgt:
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Sat Dec 08, 2012 12:00 am

Actually if you check my sig you'll see it is both Inca and FBD that need to catch up, as of early this afternoon. ;)
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Re: Forging the Warrior into...BATMAN!

Post by GreekPT on Sat Dec 08, 2012 3:02 am

my my, we have a bunch of sweaty swingers around these parts..

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Sat Dec 08, 2012 4:36 pm

Yes we do Phil!

This afternoon, 200 x 24kg kb = 4800

Maybe more tonite. Maybe
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Mon Dec 10, 2012 11:43 am

Ok so this morning I woke up at 545am like always...I check and now post from Cheese...I was completely distraught...lol...I went back to sleep.

Now I see he posted so it is on this evening or maybe first thing in the AM...

This is what I look forward to when I get home, before bed.

WEEK 3 WORKOUT 1

-- 5 EMOTM ROUNDS OF: --

1. Squat x 3, add 5 pounds

-- 4 EMOTM ROUNDS OF: --

2A. Barbell Squat Jump x 3
2B. Barbell Squat and Press x 3

-- 4 EMOTM ROUNDS OF: --

3A. High Pull x 3
3B. Pullup x max - 1

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Re: Forging the Warrior into...BATMAN!

Post by ccheatum on Mon Dec 10, 2012 8:39 pm

Well... did you get 'er done?!?
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Re: Forging the Warrior into...BATMAN!

Post by CheesedogTheFirst on Tue Dec 11, 2012 12:00 am

Sorry! I forgot last night to post up, so I quickly typed it in this morning before work, I guess not soon enough... :doh:
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Tue Dec 11, 2012 12:02 am

Cheesedog was late posting his workout? I just had to pinch myself.
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Re: Forging the Warrior into...BATMAN!

Post by CheesedogTheFirst on Tue Dec 11, 2012 1:21 am

Us old folks are forgetful sometimes! :beardy: :lol!:
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 11, 2012 7:45 am

No worries...I forget things as well...now about to hit 35...it's all downhill from here...lol

WEEK 3 WORKOUT 1

10:00 block of jump rope...on the 3rd min, my jump rope broke so decided to change to swings... :twisted: I completed 160 swings @24kg kb...20 swings EMOTM
some mobility.

-- 5 EMOTM ROUNDS OF: --

1. Squat x 3 - only used 95lbs, front squat not flexible enough though held bar on hands not shoulder like in a clean
-- 4 EMOTM ROUNDS OF using 95lbs--
2A. ATG Barbell Squat Jump x 3
2B. Thrusters x 3

-- 4 EMOTM ROUNDS OF using 95lbs
3A. High Pull x 3
3B. Pullup x max - 1: 4,4,2,2 high pulls took a lot o
Out of forearms us not dropping bar in previous circuit.


total session 36 mins


Last edited by Inca Warrior on Tue Dec 11, 2012 12:39 pm; edited 1 time in total (Reason for editing : I forgot to add a couple of things...)
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Tue Dec 11, 2012 9:56 am

Inca Warrior wrote:now about to hit 35...it's all downhill from here...
:grrr!:

:pushup2: + :press: + :curl: + :kbswing: + :sgt: = :zerk:


Last edited by Dave.cyco on Tue Mar 12, 2013 1:24 am; edited 1 time in total
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 11, 2012 12:39 pm

I agree Dave...training for life remember?
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Tue Dec 11, 2012 1:04 pm

Dave.cyco wrote:
Inca Warrior wrote:now about to hit 35...it's all downhill from here...
:grrr!:

The hill has to be pretty big. I guess I've been going downhill for quite a while! :lol:

Now pull up your big boy panties and get to work! The best is still ahead!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 11, 2012 1:09 pm

itlives wrote:
Dave.cyco wrote:
Inca Warrior wrote:now about to hit 35...it's all UPhill from here...
:grrr!:

The hill has to be pretty big. I guess I've been going downhill for quite a while! :lol:

Now pull up your big boy panties and get to work! The best is still ahead!

Correction...up hill now...glass half full right? pulling my big boy panties up...that is a great smiley...can someone find it?
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Tue Dec 11, 2012 1:53 pm

:no: I've never liked that expression. It sounds like cross dressing.
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 11, 2012 4:28 pm

how about my big boy boxers...
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Tue Dec 11, 2012 4:32 pm

I can live with that. :mrgreen:
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 11, 2012 4:37 pm

So I'm still on the bronze...and have to bang out 18k to catch the dog...who let go of the leash?
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Tue Dec 11, 2012 4:43 pm

I know eh? That dog is insatiable. 18,000 kg in one session is going to be ridiculously demanding. I had a hard enough time getting 10K last night, and now I have to do it all over again just to tie it up!
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Re: Forging the Warrior into...BATMAN!

Post by Fat belly dog on Tue Dec 11, 2012 8:41 pm

woof woof.....


I feel like i am cheating with the 12kg bell warmups. The single hand 12kg swings are pretty easy and not to taxing but add in plenty of weight to the total..... Its a good way to warm up and cool down.

I am impressed with the amount of weight you are both swinging. I couldnt do high volume high weight like you two are.

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Tue Dec 11, 2012 9:44 pm

This eve,
200 swings @ 24kg kb = 4800
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Re: Forging the Warrior into...BATMAN!

Post by Dave on Tue Dec 11, 2012 10:31 pm

Fat belly dog wrote:I feel like i am cheating with the 12kg bell warmups. The single hand 12kg swings are pretty easy and not to taxing but add in plenty of weight to the total..... Its a good way to warm up and cool down.

I think he's onto something amigo, but some part of me wants to keep bumping up my average kg/rep score, even though it's not a part of the challenge. :scratch:
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 12, 2012 8:05 am


12/12/12

WEEK 3, WORKOUT 2

Warmed up with 150 swings @ 16kg kb
My jump rope is broken...need to get a new one.

-- 4 ROUNDS OF 20 SECONDS WORK/20 SECONDS REST OF: --[/B]

1. Squat Jump (unweighted) -16,17,16,16
2. Pushups (unweighted) -16,15,16,15
3. 24kg KB one handed High Pull (alternating) - 8,6,5,5
4. 24kg KB one handed Bent Row (alternating) - 9,8,9,9
5. 24kg KB clean to Thrusters (alternating) - 4,4,4,3
6. 24kg KB one-hand Snatch (alternating) - 5,5,5,4
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Re: Forging the Warrior into...BATMAN!

Post by ccheatum on Wed Dec 12, 2012 8:45 am

Still a lot of swings! Keep up the good work!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 12, 2012 9:51 am

ccheatum wrote:Still a lot of swings! Keep up the good work!

thanks CC
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Re: Forging the Warrior into...BATMAN!

Post by Rix on Wed Dec 12, 2012 11:02 am

Good Kb workout, kb's are getting popular nowdays
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 12, 2012 11:14 am

very...especially with this month's challenge
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Re: Forging the Warrior into...BATMAN!

Post by itlives on Wed Dec 12, 2012 5:31 pm

Dave.cyco wrote:
Fat belly dog wrote:I feel like i am cheating with the 12kg bell warmups. The single hand 12kg swings are pretty easy and not to taxing but add in plenty of weight to the total..... Its a good way to warm up and cool down.

I think he's onto something amigo, but some part of me wants to keep bumping up my average kg/rep score, even though it's not a part of the challenge. :scratch:

I like to see that number going higher, also. My back said today was not the day for heavy though.

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 12, 2012 5:35 pm

^^^^^^^^^^^I agree...that was me last night...and this AM.
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Wed Dec 12, 2012 8:32 pm

12/12/12 evening

150 swings x 16kg kb = 2400
100 swings x 24kg kb = 2400
50 swings x 48kg t-handle = 2400

Total = 7200
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Thu Dec 13, 2012 8:08 am

12/13/12: WEEK 3 WORKOUT 3

-- 4 EMOTM ROUNDS OF: --
1A. DB Snatch x 2 each hand - alternating with 24kg kb
1B. Wide (more than shoulder width) Pullups x max - 1: 6,4,4,2

-- 4 E90S ROUNDS OF: --
2A. Pushups x 10
2B. Bent Row x 10 - Alternating with 24kg kb
2C. BW Squat Jump x 10

3A. Curl x 8 with 25lbs DBs
3B. Reverse Wrist Curl x 12 with same as above

Warmed up with 150 1-hand alternating swings x 24kg kb
8:00 mobility

I have been trying to focus on hinge and hip thrust during swings. I watched a Mahler video o. YouTube to ensure I am performing swings with safe and good form. I will record video for form critic.
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Fri Dec 14, 2012 8:18 am

12/14/12
Day 4 of week 3

5:00 block of 30 swings EMOTM with 16kg kb = 150 swings + 2400kg
9:00 mobility

5 rounds of 20s/20s - 30s rest in Between rounds.
I used 24kg kb for all weighted except for 2-handed swings as I used 48kg t-handle.

1) one hand alternating kb swing - 6,6,6,6,6
2) bw squat jump (just me) - 17,17,17,17,17
3) push ups - 15,15,15,17,16
4) t-handle swings - 12,11,12,12,11
5) one hand alternating kb c&p - 4,4,4,4,4
6) one hand alternating kb bent row - 9,8,9,10,10

C&P - prescribed as oh press but cuz I only have one 24kg kb I figured I clean and the. Press to make the transition from hand to hand
Ore fluid.
This circuit made my heart pump hard. I took 30 sec rest in
Between rounds to get my mind and body back on game.

Thanks cheese - this one was a good one!
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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Fri Dec 14, 2012 8:20 am

Oh yes and when I start to get the t-handle movin on the last round, I felt a quick jolt on my lower back. X fIngers I didn't screw it up!
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Re: Forging the Warrior into...BATMAN!

Post by ccheatum on Fri Dec 14, 2012 11:28 pm

CV, be careful! All those swings can catch up with you. Messing up your back would be no good. That could put you out of the game for a while. Be sure you are OK before you go back to them. Here's hoping that it was just a scare!

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Re: Forging the Warrior into...BATMAN!

Post by Dave on Fri Dec 14, 2012 11:52 pm

Uh oh! Be careful. I'd hate to see you have to sit back and watch me blow you away. :P
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Re: Forging the Warrior into...BATMAN!

Post by CheesedogTheFirst on Sat Dec 15, 2012 1:38 am

Maybe take a couple of days off from any low back work and do some stretching and foam rolling.
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Location : Kentucky, USA

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Re: Forging the Warrior into...BATMAN!

Post by Cesar on Sat Dec 15, 2012 8:07 am

thanks for the concern fellas.
I think it just cracked like my neck would. No concerns, discomfort or pain yesterday or this am. I think it was just a scare lime CC said. I am going to keep a very close eye and be very careful. I have a chiro appreciate a week from today though - it was scheduled last time I saw the chiro.

Here's to staying healthy and injury free!
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Cesar
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Re: Forging the Warrior into...BATMAN!

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