Sunday, January 30, 2011

Four Score

My goal was four training sessions this week. Today I got in number four. Score!

Circuit - 5 Rounds - 23 min. - 36,412 lbs.

Waiter Press - 12 kg
Left - 37 reps, Right - 45 reps
2132 lbs.

Inverted Rows - TRX
66 reps = 6600 lbs.

Swings - 160 lbs.
173 reps = 27,680 lbs.
Density PR - I did sets of 20 and 17 reps. The most I'd done before was 15.

Thursday, January 27, 2011

A Quickie but a Goodie

Training session #3 for the week. I'm shooting for 4. I need to increase my weekly volume if I want to lose more weight. Today's volume was 36,600 lbs.

1 Arm Inverted Rows - 6 minutes
Left - 60 reps, Right - 60 reps

Swings - 160 lbs. - 12 minutes
180 reps = 28,800 lbs.

When I reflect on today's training, I'm very pleased that I got in that much volume. I was feeling pretty apathetic about training. I didn't let that stop me. I had the time carved out, so I went and did it anyway. I did the drills that tested best, and, of course, I felt great after finishing.

That, my friends, is the beauty of gym movement. If you follow your body, it will lead you to better. Yes. It is as simple as that.

I'm kind of dreading the day swings don't test well. My volume will drop significantly unless I am able to do another big lift like deadlift or cleans. Oh well. It will happen.

Tuesday, January 25, 2011

Tuesday Training

I was able to get in a training session today. It was pretty quick, but I moved over 35,000 lbs.

Circuit - 22 minutes - 35,010 lbs. total

Swings - 160 lbs.
150 reps = 24,000 lbs.

Pushups - TRX
60 reps

Inverted Rows - TRX
56 reps

Monday, January 24, 2011

Monday Muscle

I moved 32,340 lbs. during 19 minutes of work time. That worked some muscle for sure.

Lat Pull Downs - 90 lbs. - 7 minutes
50 reps = 4500 lbs.

Two-Hand Swings - 160 lbs. - 12 minutes
174 reps = 27,840 lbs.
Density and Volume PR

My plan is to train four times this week. I've had trouble working in three, but my schedule isn't as tight this week. Making it a priority.

Thursday, January 20, 2011

Still Swinging

Still adding weight to the Plateau Buster. Today's training took me to a great place.

Inverted Rows - TRX - 10 min.
86 reps = 8600 lbs.
Density PR

Two Hand Swings - 160 lbs. - 10 min.
140 reps = 22,400 lbs.
Intensity PR

I found that 160 lbs. is about the limit for my grip at this point. I did between 10 and 15 reps each set. The first thing to give was my grip. 160 seems like a good weight to work at for awhile. (Remember, my goal is 200 lbs. for reps and sets.)

Tuesday, January 18, 2011

Body Weight Swings

The Plateau Buster and I weighed the same today. Oh yeah.

Circuit - 25 min. - 38,400 lbs. moved

Pushups - 72 reps

1 Arm Rows - 16 kg
Left - 60, Right - 60 = 4200 lbs.
Density PR

Two Hand Swings - 150 lbs.
180 reps = 27,000 lbs.
Density and Intensity PR

I did sets of 15 swings between pushups and rows. Have I expressed how much I love swinging heavy weight? I think I'll hit my goal of 200 lbs. pretty quickly if I keep adding 10 lbs. every time swings test well. It'll be interesting to see what happens to my deadlifts from this heavy swinging.

Stay tuned!

Sunday, January 16, 2011

Sunday Swing Time

To my amazement, I got in a training session today (Sunday). My head is spinning with lots of ideas and I needed to quiet my thoughts. Training does that. I now have a much clearer focus on how to proceed with my ideas.

I put three drills that tested well together in a circuit. It's no surprise the push, pull, and swings tested well again.

Circuit - 30 minutes - 31,808 lbs. moved

Waiter Press - 12 kg (26 lbs.)
Left - 42, Right - 56 = 2548 lbs.
Volume PR for a circuit

1 Arm KB Rows - 16 kg (35 lbs.)
Left - 58, Right - 58 = 4060 lbs.

2 Hand Swings - 140 lbs.
180 reps = 25,200 lbs.
Intensity PR

The swings were done with my Plateau Buster. Still in love! Adding 10 more pounds didn't bother me. If felt great.

Okay, now I'm off to put my ideas into action. I'm ready to face my week!

Friday, January 14, 2011

Happy Girl

I only had time for a quick training session today. Three drills tested well. One of them was swings. That meant I got to try out..............................

The Plateau Buster!!!!!!!!!!!!!

I am in love.

Two-Hand Swings - 130 lbs. - 10 min.
175 reps = 22,750 lbs.
Intensity and Density PR

It is so much fun to swing more weight. I was limited to 106 lbs. with my kettlebells (two 24 kg KBs). Plus, swinging two large kettlebells is a bit daunting. Getting them to fit between my legs is tricky at times.

I plan to test out heavier amounts the next time swings test well. My goal is to swing over 200 lbs. Let's see how long it takes me to work up to that. 130 lbs. was pretty manageable.

If you want to know what a Plateau Buster is, click the link below for more info and to order one of your very own!

Thursday, January 13, 2011

Here It Is

Pistol Squats - TRX - 5 min.
Left - 45 reps, Right - 45 reps
Density and Volume PR

Inverted Rows - TRX - 10 min.
79 Reps

Swing Roundabouts - 32 kg (70 lbs.) - 10 min.
75 sets = 300 reps = 21,000 lbs.
Intensity PR

Total weight moved in 25 min. = 34,750 lbs.

I'm so excited to try out my Plateau Buster tomorrow (if swings test well). The handle is plenty wide for both of my hands and I can load it with as much weight as I want. It's going to be fun, fun, fun!

Wednesday, January 12, 2011

1-12-2011 Training

I'll post my training tomorrow. Busy day today, and I'm D-O-N-E. I'll just tell you I trained for 25 minutes and set several PRs. Yay me.

Good night!

Monday, January 10, 2011

No Snow Day for Training

I may have had a snow day from work, but I did not have a snow day from training. I had to move today. I opted not to travel in the snow and decided to go to the high school in my town instead. The weight room is available for the public to use. The largest kettlebell they have is 24 kg - 53 lbs. That's okay. I still managed to set a couple PRs. :)

Push, pull, swing tested well AGAIN, so I put those into a circuit AGAIN.

Kneeling KB Press - 12 kg (26 lbs.)
Left - 34 reps, Right - 46 reps
2080 lbs.
-This was significant because I did more reps/set than I did on Friday. On Friday, I did 6 rounds of presses and pressed 34 left, 40 right. I did sets of 5 and 6 reps on the left and sets of 6 and 7 reps on the right. Today, I did 5 rounds of presses and pressed 34 left, 46 right. I did sets of 6 and 7 on the left and 9 and 10 on the right.
Intensity PR

1 Arm KB Row - 20 kg (44 lbs.)
Left - 40 reps, Right - 40 reps
3520 lbs.

1 Arm KB Swing - 24 kg (53 lbs.)
Left - 250 reps, Right - 250 reps
26,500 lbs.
-Even though I used a lighter weight than on Friday, I still moved more. I did 100 swings per set. I did 10 left, 10 right 5 times without setting the KB down. That felt great!
Volume PR

The five rounds took me 30 min. 30 secs. Total volume was 32,100 lbs.

I hope I have another "Snow Day" tomorrow!

Saturday, January 8, 2011

Friday's Training - Good Stuff

More push, pull, swing on Friday. I'm curious to see where this leads me. More fat loss? More upper body strength? Less pain?

I'd answer "Yes" to all three. My body is a great personal trainer. It gives me the best workout for each day I train because it tells me the best movements for my body at that moment.

I put the three movements that tested well together in a circuit again and set the timer for 26 min. 30 secs - the same amount of time I trained on Wednesday. I wanted to see if I could increase my total volume in the same time frame. I did. Score.

Kneeling KB Press - 12 kg (26 lbs.)
Left - 34 reps, Right - 40 reps = 1924 lbs.

2 Arm Inverted Rows - TRX
46 reps = 4600 lbs.

Swing Roundabouts - 28 kg (62 lbs.)
87 sets = 348 reps = 21,576 lbs.

Total Volume = 28,100 lbs. = PR

I also set an intensity PR with the swing roundabouts. On Wednesday I did 15 sets (60 reps) at a time. For this workout, I did 17 - 20 sets (68-80 reps) at a time. My grip must be getting stronger.

Wednesday, January 5, 2011

Push, Pull, Swing

When I look at my training log, "push, pull, swing" has been the theme of my training for the past few weeks. It seems nearly every day I push and pull in the same workout. Awesome.

Today I did a circuit so I could get through my tested movements more quickly than when I do them one at a time. Plus, I haven't done a circuit in awhile. It was time and it was fun.

1 Arm KB Rows - 20 kg (44 lbs.)
1 Arm KB Push Press - 16 kg (35 lbs.)
Swing Roundabouts - 28 kg (62 lbs.)

In total, I did 64 rows, 56 push presses, 240 swings, and 48 pushups in 26 min. 30 secs. I moved 24,456 lbs.

After that I did some various rolls and headstands. They gave me some relief from pelvic pain I've been dealing with. Come on, ovaries. Behave!

Monday, January 3, 2011

20 Tons of Fun

No kidding. I moved 20 tons in 20 minutes of work time today. That is a huge Volume PR for me. To be exact, I moved 40,727 lbs.

Push Press - 16 kg - 8 min.
Left - 31 reps - Traditional position (feet shoulder width apart)
Right - 30 reps - scissors stance
-That's 2135 lbs. total, 266.9 lbs./min., and 7.63 reps/min.
-I mainly did sets of 6 reps.

1 Arm Inverted Rows - TRX - 10 min.
Left - 108, Right - 108
-That's 14,040 lbs. total, 1404 lbs./min., and 21.6 reps/min.
-I did sets of 12 reps/arm with my feet a bit closer to the center. I worked speed today and it showed.
Volume & Density PR

Swing Roundabouts - 28 kg - 12 min.
99 sets = 396 reps
-That's 24,552 lbs. total, 2046 lbs./min., and 33 reps/min.
-I did all sets of 12, except for one set of 15. The last time I did these, I did all sets of 10 except for one set of 15.
Volume & Density PR

Well, I'm pleased with my first training session of 2011. Tracking my training makes all the difference. I can see my results quickly and know that I am getting better every training session.

Are you tracking your training sessions? Why not?
Don't know where to start? Let me help guide you.
Isn't it time you start seeing the results you want?

Contact me today to get started.