Workouts for 11/29/11-12/2/11

11/29/11

Some double kettlebell work.  2 25lb bells and the following:

1 double swing, 1 double high pull, 1 double snatch = 1 rep.  

3 sets of 10.  Took me about 15 minutes.

12/1/11

Hammer chest press 90 lbs / Hammer lat pull 140 lbs superset.  5 sets of 15 reps no rest.

300 reps on the battling ropes

300 punches on the heavy bag (broken up in single punches and combinations).

Done in about 20 minutes

12/2/11

5 2 minute rounds on the heavy bag.  30 seconds between rounds.  Some rounds I didn't rest.  I love hitting the bag.  Love it like a fat kid loves cake.

12/3/11

Free motion cable squat (or deadlift).  6 sets of 10, starting at level 20, I jumped up 2 levels each set, which brought me to level 30, which is the entire stack.  Here is a vid of the exercise.  Except, the machine that I used is a dual cable.  Anyway, nice glutes huh? http://youtu.be/_dunTEE7eU0

300 kicks on the heavy bag.  I broke them up between thai kicks, side kicks, spinning back kicks and regular back kicks.Spinning back kick

Thai kick

Done in 30 minutes.  

6 Week Health Challenge Week 1


Ok here it is.  My weight , measurements and before pictures on 11/29/11.  I'm a 42 year old male, 6'1.

Weight and Measurements

• Height 6'1
• Weight 211.8
• Body fat% 10.3 
• Neck 15 1/4
• Chest  39 1/4
• Waist 35 1/2
• Hips 40 1/4
• Bicep 14 1/4
• Forearm 11 1/2
• Thigh 24
• Calf    17

Regarding my body fat, I am using the bioelectrical impedance scale at work.  That method of measuring BF is not the gold standard. For most people it is pretty accurate.  For me, I believe that it measures me low.  I'm guessing that my BF is probably around 12-13%.

Before Pictures

Goals

My goals for the next 4 weeks are simple.  I want to drop 2 % bodyfat.  In the process, I hope to add some muscle - to my calves.  Just kidding.

   Seriously, what's up with my claves?  They're like cartoonish bowling pins.  If I had been born a woman, I could never find go-go boots.  I could count the times on 1 hand in my LIFE that I've done dedicated calf work.  I mean, of all the "advantages" a guy could be born with, why did I get giant calves? 

Mainly, I want to clean up my nutrition and set a good example for my clients for the holiday season.  And, I want to get active wit my blog again. 

It's body transformation time!  On Tuesday, 11/30/11, I committed to entering the St. Louis 6-Week Health Challenge.  Here is the link http://6weekhealthchallenge.blogspot.com/.  It was started by one of my clients, Keri.  I'm very proud of her for putting herself out there, so I want to support her and go it too.    While doing this challenge, I will be posting my workouts, nutrition, and thoughts on the process.  In the next couple of days, I will post my measurements and "before" pictures.

Daily Sweat 8/31/11

Today I concentrated more on upper body. I pulled this one out of my butt last minute. This was mostly a boxers workout, without bags or mitts.

• 3, 2 minute rounds of rope jumping with a 1lb rope, resting 45-60 sec between rounds (weighted jump ropes are HARD! thatswhatshesaid)
• 100 1 hand swings and 100 jerks (50 each hand) with a 50lb kettlebell. I broke it into 5 sets of 10 each exercise, each arm.
• 300 punches with 5lb dumbbells. (100 jab crosses, 100 left right hooks, 100 left right uppercuts)
• 50 bent over laterals, 50 chest presses, 50 ladder presses with 5 lb dumbbells (done very fast with little to no rest)
• 300 punches, hard and fast, no dumbbells.. (50 jabs, 5o crosses, 50 left, 50 right hooks, 50 left, 50 right uppercuts.)
• couple minutes of light shadow boxing.

Done in 40 minutes. The kettlebell part was definitely the most challenging.

Daily Sweat 8/30/11

Well, looks like we're going to Mexico in October! It will be our first time. I'm excited. So, since I will be running around half naked for a week, I decided to take shit up a notch. Here's my workout for 8/30/11:

It's a TRX lower body day!

• 50 standard squats
• 60 pistol squats (30 each leg)
• 60 1 leg side lunges (30 each leg)
• 50 toe squats (feet together, squatting while up on my toes)
• 50 jump squats
• 50 standard squats

Then 100 left to right ball slams with 30lb medicine ball. Followed by stretching.

Took me 45 minutes

Daily sweat 8/24/11

Similar to yesterday's except I added pushups, 2 hand swings and some snatches.

100 kettlebell swings with my 50lb bell, 50 pushups.

10 1 hand swings each arm

20 2 arm swings

10 pushups

rest 30 sec - 1 minute

Repeat 5X

Then, to practice technique, I did snatches with my 12kg bell for 1 minute each hand.

Pretty good workout, but in retrospect, I should have done 20 pushups at the end of each set instead of 10. Oh well.

Daily Sweat 8/23/11

Ok, so it was my intention in the birth of this blog to post my workouts (daily sweats). I haven't been diligent with keeping up with those posts. SORRY. Yesterday's was very short and simple.

200 1 arm kettlebell swings with a 50lb bell.

10 swings with the left hand/ 10 swings with the right hand

repeat

rest 30 seconds to a minute.

Repeat 5x.

It took me about 15 minutes. Which was good, because at 4:10pm I got a bug in my butt and decided to grab a sweat before my 4:30 client.