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Training log-Andre

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Training log-Andre

Post by andre66 on Sat Mar 02, 2013 7:02 am

Not sure about the program set-up but have to start somewhere.
Friday, March 1,2013
Warmed up doing pumps, wall squats and halos
NEW BLOOD ROUTINE
Two exercises both at step one
Wall push-ups 2x10
Knee tucks 2x10

Any advice and suggestions welcome


Last edited by andre66 on Fri Mar 15, 2013 1:57 pm; edited 1 time in total
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Re: Training log-Andre

Post by tilles on Sat Mar 02, 2013 8:51 am

Hi Andre, I saw in your intro that you also have Kettlebells. How does your schedule look like ? Bwes one day, KBs the other day ?

Combining KBs and CC is a good way to train, I'll be watching your log.

Check out a few logs of the other guys here to get some inspiration, the combination of KB and BWEs is pretty common - I use it too !
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Re: Training log-Andre

Post by itlives on Sat Mar 02, 2013 12:22 pm

Hey Andre, I see you have started a workout log. Great!
One of our members "98poundweakling" is a CC guy. He's come a long way doing it. You should check his log out.
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Getting started

Post by 98poundweakling on Sat Mar 02, 2013 1:58 pm

tilles wrote:Combining KBs and CC is a good way to train, I'll be watching your log.
Check out a few logs of the other guys here to get some inspiration, the combination of KB and BWEs is pretty common - I use it too !
Hello, Andre! I also like using both CC and KBs. I made lots of progress using the CC material, even though I don't follow it strictly anymore, but it was a great start for me. BTW, I started when I was 51 YO and out of shape! Add tenacity to your program and you'll be on your way!
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Re: Training log-Andre

Post by Dave on Sat Mar 02, 2013 2:02 pm

Welcome Andre!

Alexander followed this very same path as well for a while and made great gains! You're in good company! :nod:
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Re: Training log-Andre

Post by andre66 on Sat Mar 02, 2013 7:39 pm

Tilles- I will be doing the CC twice a week and stick with the ETK program minimum 4 times a week as scheduled. Once the CC becomes more than twice a week I will probably drop some of the kettlebell days.

Itlives-I was looking at 98poundweaklings log before I purchased CC. His log was the tipping point as to weather I should buy it or not.

98poundweakingly- I hope to be able to get as much out of the program as you have, thanks for the inspiration!

Dave.cyco-thanks for the encouragement.
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Re: Training log-Andre

Post by andre66 on Sun Mar 03, 2013 12:09 pm

Well I suppose I should record all my exercise efforts here so I might as well include walks. We just had a lot of rain come through and I thought it was over but I was wrong and got very, very wet.
March 2nd 2013
40 minute walk

EDIT
might as well add today's workout to this post.

WARMUP-10 minutes
Wall squats
Halos
Pumps

KETTLEBELL SWINGS
8x20
1 minute rest between sets
12 minutes total

Feel really good once I have these done.
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Re: Training log-Andre

Post by andre66 on Mon Mar 04, 2013 5:13 pm

Feeling pretty good today and my workout went well.

Week 2 Day 2 ETK Program minimum
WARMUPS-10 minutes
Wall squats
Halos
Pumps

Turkish Getups-5 minutes
Alternate sides till time is up
I also practiced some snatches and C&P
Tomorrow I start on my second day of CC so no kettlebells tomorrow.
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Re: Training log-Andre

Post by andre66 on Tue Mar 05, 2013 11:34 pm

Week One day two

WARMUP-10 minutes
Wall squats
Halos
Pumps

Vertical Pulls
2x20
These were pretty easy. I'll work on the progression sets next week.

Shoulder Stand Squats
2x10
This exercise gives me a chance to see my belly fat in all its glory! It's actually a pretty good incentive, there aren't many exercises that show you up close and personal what poor eating does to your body. The sooner the jiggling mass is gone the better.

I also went for a 35 minute walk before work today.
All in all a good day and tomorrow, kettlebell swings!
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Re: Training log-Andre

Post by Dave on Wed Mar 06, 2013 12:59 am

Keep up the consistency, it's looking good! Not to mention you're putting in some quality work.
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Re: Training log-Andre

Post by andre66 on Wed Mar 06, 2013 11:54 pm

WARMUP 10 minutes
Wall squats
Halos
Pumps

KETTLEBELL SWINGS 12 minutes
4x30
4x12

The 12th rep of set 5 felt like I was just going to get sloppy if I did any more so I set the KB down. Decided to finish off the 12 minutes with 12 rep sets. I'll keep working on this till I can complete 30 reps per set for the required time.

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Re: Training log-Andre

Post by Rix on Thu Mar 07, 2013 8:32 am

The solitary confinement is a good workout routine.
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Re: Training log-Andre

Post by raver on Thu Mar 07, 2013 9:07 am

Hi Andre!
And welcome to our forum. It's great that you decided to keep a training log here, as it will help motivate you (for me at least, I feel bad thinking of not posting anything here, so that usually gives me an extra incentive to work out :) )
Good luck with your progress!!!

May I make a suggestion, that instead of walking for 35-40minutes, you increase the speed just a tiny bit every time? This will help with burning more and more calories.
Also if I may, it seems your main goal is loosing weight, and secondary is strength increase, in which case try to add more exercises to your circuits, to work your full body. This worked great for me when I started exercising for losing weight, and I know of lots of people which made huge progress with this technique.

Good luck with everything!

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Re: Training log-Andre

Post by itlives on Thu Mar 07, 2013 10:44 am

andre66 wrote:

The 12th rep of set 5 felt like I was just going to get sloppy if I did any more so I set the KB down. Decided to finish off the 12 minutes with 12 rep sets. I'll keep working on this till I can complete 30 reps per set for the required time.

It's good to know your limits. We want progress not injuries around here!
Good work finishing the 12 minutes!
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Re: Training log-Andre

Post by andre66 on Fri Mar 08, 2013 12:11 am

Before I get started I just wanted to say thanks for the suggestions and the support. You are a pretty decent bunch!
More kettlebell work today.


TURKISH GETUPS 5 minutes 25 seconds
7 reps each side alternating
My timer is set for 5 minutes but I had done 7 on my right and only six on my left, so I wanted to finish with both sides having done the same work hence the extra 25 seconds.

C&P PRACTICE
5 each side

SNATCH PRACTICE
5 each side
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Re: Training log-Andre

Post by andre66 on Fri Mar 08, 2013 10:28 pm

Bodyweight CC workout today!

WARMUP 10 MINUTES
Wall Squats
Halos
Pumps
WALL PUSHUPS
2x25
KNEE TUCKS
2x25

I was able to do the intermediate standard for both exercises but I will repeat them rather than move up to 3x40 and 3x50.
These are early days for me so no sense in rushing. I'm really out of shape so might as well take the time and do it right.
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Re: Training log-Andre

Post by andre66 on Sun Mar 10, 2013 8:45 pm

Good workout today!
WARM UP-10 minutes
Wall Squats
Halos
Pumps
KETTLEBELL SWINGS-12 minutes
5x30
1x20
1x15
1x10
C&P practice
1x5 each side
SNATCH practice
1x5 each side

I had two days off from kettlebell work so I really wanted to improve my swings from last time. Last swing workout I did a total of 168 and today I did 195 swings, I expect to pass 200 pretty handily next swing session.
TGU and CC tomorrow!
Hope everyone else has had a good workout recently.
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Re: Training log-Andre

Post by Dave on Sun Mar 10, 2013 8:47 pm

Forgive me if you've already mentioned it, but how big is your kettlebell?
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Re: Training log-Andre

Post by andre66 on Sun Mar 10, 2013 8:50 pm

It's only a 16kg, I want to get through the program minimum before I move up to a 24kg.
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Re: Training log-Andre

Post by Dave on Sun Mar 10, 2013 8:52 pm

That's perfectly reasonable and you're doing some solid work. :nod:
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Re: Training log-Andre

Post by andre66 on Sun Mar 10, 2013 9:17 pm

Thanks Dave.
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Re: Training log-Andre

Post by andre66 on Tue Mar 12, 2013 12:41 am

First of three days off today and feeling pretty good. Went for a sixty-five minute walk to start things off.

WARM UP-10 minutes
Wall Squats
Halos
Pumps
TURKISH GET UPS-5 minutes
6 each side alternating

CC TRAINING
Vertical pulls-2x20
Shoulder stand squats-2x25

Because I am in the early stages of CC There wasn't a problem doing kettlebell and CC together. The shoulder stand squats are going to require more time to work on doing them properly so I'll stick with the intermediate reps for now.
Take care guys
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Re: Training log-Andre

Post by CheesedogTheFirst on Tue Mar 12, 2013 1:55 am

From what I've read a lot of people have problems with the shoulder stand squats, usually more flexibility/mobility based.
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Re: Training log-Andre

Post by Rastaman on Tue Mar 12, 2013 2:55 am

I had trouble with the shoulderstand squats also.

Managed two sets of 20 and then moved on to step 2.

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Re: Training log-Andre

Post by 98poundweakling on Tue Mar 12, 2013 12:52 pm

Me, too. They were a hard first step! I did them, but was soooo happy to move to step two. I would recommend for most folks to skip step one, if the shoulder stands present too much of an obstacle. You can always come back to it.
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Re: Training log-Andre

Post by andre66 on Wed Mar 13, 2013 6:42 pm

Kettlebells today

WARM UP-10 minutes
Wall Squats
Halos
Pumps

KETTLEBELL SWINGS-12 minutes
8x30

C&P practice
1x5 each side
SNATCHES practice
1x5 each side

Turned out to be a better workout than I thought it would be, made all sets at 30 reps. Next week I can start chipping away at 40 swings per set. Tomorrow will be TGU'S and some CC training.
Take care guys.
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Re: Training log-Andre

Post by itlives on Wed Mar 13, 2013 7:26 pm

TGU's Ummmhmmmm!
My people will do those Friday! They hate them so much (so they need to get betterer!)
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Re: Training log-Andre

Post by andre66 on Wed Mar 13, 2013 7:39 pm

itlives wrote:TGU's Ummmhmmmm!
My people will do those Friday! They hate them so much (so they need to get betterer!)
Are you,perchance, a cult leader?
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Re: Training log-Andre

Post by itlives on Wed Mar 13, 2013 7:46 pm

andre66 wrote:
itlives wrote:TGU's Ummmhmmmm!
My people will do those Friday! They hate them so much (so they need to get betterer!)
Are you,perchance, a cult leader?

Call it what you want. We are just a group that loves God, believes Jesus is his son, AND like to workout!
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Re: Training log-Andre

Post by andre66 on Wed Mar 13, 2013 7:48 pm

Not meant as an insult had no idea you were Christian or were even talking about a church group. I thought maybe you were a trainer or something and talking about your clients.
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Re: Training log-Andre

Post by itlives on Wed Mar 13, 2013 8:47 pm

I can see how you may have thought that. I said "my people" - should've said "my group".
We have "Life Groups" in our church. They can be anything from what I do to a group of kids going around the neighborhood helping out older people keep their yard up to simply Bible study.
We have a great group of people just trying to do good in the world! What a novel idea!

I didn't take it as an insult. I don't have the personality to be a cult leader! :toothy:
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Re: Training log-Andre

Post by andre66 on Wed Mar 13, 2013 9:45 pm

Thanks for understanding , It wasn't meant to be derogatory and I apologize.
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Re: Training log-Andre

Post by andre66 on Fri Mar 15, 2013 12:15 am

Kettlebells only today

WARM UP-10 minutes
Wall Squats
Halos
Pumps

TURKISH GET UPS-5 minutes
5 reps each side

PRACTICE
C&P-8 each side
SNATCHES-8 each side
One armed swings

I've pretty much decided I'm going to stick with the ETK as my primary workout right now. I feel it gives me strength and cardio, whereas CC will take a while before I see any cardio benefits. I also happen to like the kettlebell work a little more. Fat loss and heart health are tied as my number one goal right now so I think kettlebells will help my efforts more. I have my food consumption under control so no problem there.
I will be adding pull ups when I hit the second part of ETK so I want to start doing assisted pull ups now and be ready for doing pull up ladders when the time comes.
Take care.
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Re: Training log-Andre

Post by andre66 on Fri Mar 15, 2013 11:53 pm

Pretty low effort day today, 35 minute walk before work and I did some pushups spread out over my work day. Once I got home I did some assisted pull-ups with my son, he can do more than me!
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Re: Training log-Andre

Post by andre66 on Sat Mar 16, 2013 2:01 pm

Donating blood today after work so no exercise other than my morning walk for 35 minutss.kettlebells tomorrow!
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Re: Training log-Andre

Post by Jon on Sat Mar 16, 2013 2:17 pm

Donating blood is definitely a good reason to miss a workout.

I myself have been meaning to give blood, but I can't for a few months as I've had tattoo work done in the last couple of months.

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Re: Training log-Andre

Post by Dave on Sat Mar 16, 2013 4:20 pm

itlives wrote:I don't have the personality to be a cult leader! :toothy:

That's what they all say, all sheepishly with their head bowed to the ground. But make no mistake, Mike is definitely the leader of the PAIN CULT, and dispenses punishment out of the Book of Pain quite regularly. :sgt:
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Re: Training log-Andre

Post by Rix on Sat Mar 16, 2013 5:34 pm

andre66 wrote:Donating blood today after work so no exercise other than my morning walk for 35 minutss.kettlebells tomorrow!

Respect!
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Re: Training log-Andre

Post by andre66 on Sun Mar 17, 2013 7:18 pm

I had a very disappointing workout today. It was supposed to be 40 kettlebell swings for 12 minutes with a minute break but it didn't work out that way.
Maybe doing the blood donation yesterday made me feel weaker or perhaps I was too apprehensive about doing 40 swings for the first time. I did do 12 minutes but my reps were brutal, had to take longer than 60 seconds to rest between sets.
I felt really tired during my warm up and that kind of got the idea into my head that it was not going to be a good day.

WARM UP-10 minutes
Wall Squats
Halos
Pumps

KETTLEBELL SWINGS-12 minutes
1x40
1x12
1x10
3x20
1x10
1x20-one hand

Hopefully tomorrow will be better with the TGU'S.
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Re: Training log-Andre

Post by Rix on Sun Mar 17, 2013 7:25 pm

Nice work, what size is your kettlebell? Aren't you doing CC stuff too?
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Re: Training log-Andre

Post by andre66 on Sun Mar 17, 2013 7:42 pm

Rixstar wrote:Nice work, what size is your kettlebell? Aren't you doing CC stuff too?

I decided to shelve the CC workouts and work on the kettlebell routine, looking to lose body fat so the kettlebell will be better for that. My kettlebell is 16kg.
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Re: Training log-Andre

Post by Rix on Sun Mar 17, 2013 7:59 pm

yeah defo, i lost about like 20lbs from 2 12kg kb's. Dont mean to sound like a spammer, but have you tried the sparticus circuit? it helped me. also ill tell you some of my kb workouts that may help you out if your interested or you can just try them out whenever you dont know what to do one day.

Sparticus Circuit

Also the 300 killer kb workout is good, combines bw and kb
25 Pullups
50 Swings
50 push ups
50 squats
50 Sit ups
50 Shoulder press
25 Pull ups

Mens health Kettlebell Meltdown and other workout.

Also...

Hybrid workout
-Push Ups
-Swings
-Shoulder Press
-Cleans
-Pull Ups
-Sit Ups/Crunches
-Squats
-Halos
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Re: Training log-Andre

Post by andre66 on Sun Mar 17, 2013 8:15 pm

Looks interesting, I'll try it out one day.thanks
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Re: Training log-Andre

Post by andre66 on Tue Mar 19, 2013 12:03 am

I worked a night shift last night, took my wife to the hospital for some blood work and when i finally got home only slept for three hours, but I had a good workout anyway!
Once I got out of bed and had breakfast I started the day off with a nice 60 minute walk and then came home and relaxed for awhile. Signed my son up for a youth golf camp starting next week, hope he shows an aptitude and makes millions of dollars!
After dinner I waited for a bit to let my food settle and then got going on the workout before I fell asleep on the couch. It was a long day.

WARMUPS-10 minutes
Wall Squats
Halos
Pumps

TGU'S-5 minutes
5 each side

SNATCHES PRACTICE
10 each side
C&P
5 each side

Hope everyone else has had a good day today.


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Re: Training log-Andre

Post by andre66 on Wed Mar 20, 2013 6:45 pm

I seem to be back on track with the swings, saw some improvement today.

WARM UP-10 minutes
Wall Squats
Halos
Pumps

KETTLEBELL SWINGS-12 minutes
3x40
3x21
1x28

C&P Practice
1x10 each side
SNATCHES Practice
1x10 each side

Getting those 40 reps is taking me some time but I'll keep working at it until I get all the sets up for the 12 minutes.
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Re: Training log-Andre

Post by itlives on Wed Mar 20, 2013 7:25 pm

Nice workout andre.
How much weight are you doing on the TGU'S?
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Re: Training log-Andre

Post by andre66 on Wed Mar 20, 2013 7:36 pm

I'm just using my 16 kg kettlebell. I feel I could use more but I only have the one KB and my heaviest DB is 30 lbs. I'll just keep using this one until I finish the program I am using and then start all over with a 24 kg KB.
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Re: Training log-Andre

Post by itlives on Wed Mar 20, 2013 8:19 pm

That's pretty good. I just now got up to 35 lb.s (same as 16 kg -I think)
It was hard for me!
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Re: Training log-Andre

Post by andre66 on Thu Mar 21, 2013 7:45 pm

I was anxious to get my work out in today so I did it in the morning.

WARM UP-10 minutes
Wall Squats
Halos
Pumps

TGU'S-6 minutes
1x6 each side alternating
Decided to add a minute to my time. I'm really trying to make sure my form is good on these, taking it pretty slow and dividing it into 5 separate moves up and then reverse.

Went for a 30 minute walk with my son as well, he loves coming on my walks.
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Re: Training log-Andre

Post by andre66 on Sun Mar 24, 2013 11:20 pm

Two days off from working the kettlebells and I was eager to get back at it today! Went for a 40 minute walk before work this morning.

WARM UP-10 minutes
Wall Squats
Halos
Pumps

KETTLEBELL SWINGS-12 minutes
4x40
2x25

C&P practice
2x5 each side
Snatch practice
1x9 each side

Made some progress today, got the 4th set. On the first set of 25 I could really feel the strain in my forearms, right around the 21 rep so at 25 I set it down. Same thing on the next set so rather than risk losing my grip I ended the set and it was pretty close to the 12 minute mark so I just cooled down.
It will be interesting to see if my grip will be the determining factor when I do swings next time and am shooting for a fifth set of 40.


Last edited by andre66 on Sun Mar 24, 2013 11:23 pm; edited 2 times in total (Reason for editing : Forgot to add my walk)
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Re: Training log-Andre

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