Catching Up

Clubs and Bell at the Farm

Oh gosh, I have several workouts to post about. I started weight training in addition to my kettlebell training. I used to lift years ago but got away from it in recent years. I've missed it. I have decided to stop fighting my body type and embrace it. I build muscle quickly. I like that. I'm not afraid of "bulking" up. That has never bothered me. So my plan is to build muscle and "lean" out through clean eating, weight training and kettlebells. I'm still training for kettlebell competition but I also want to get my strength up. I am finally getting my food more organized. I've got containers in my fridge pre-measured out for each meal to take the guess work out of it. Makes it so much easier. 

I use PowerBlocs. But I only have a small variety of weights for my barbell. I need to get a better bar and more weights but I make do with what I have and I'm just getting back into it so I am starting light.

Sorry for the overload on workout data. Today is the first day I had time to actually post all this. 

FRIDAY'S WORKOUT

WEIGHTS

Stretchband: 10 reps bicep curls

                      10 reps tricep curls

Weightball: (12lb)

                     20 reps bicep curls

                     10 reps overhead press

Barbell 20lbs

Upright rows 10 reps x 2

Dumbell Kickbacks 10lb

10 reps each side

10 reps each side

Side deltoid raise 10lb

10 reps

10 reps

Preacher curl 20lb

10 reps

Upright rows 40lb

10 reps

Overhead press (barbell)

10 reps 40lb

Forearm curl

20 reps - 18lb weight bar

Reverse forearm curl

10 reps - 18 lb weight bar

Alternating bicep curls with Powerblocs 15lb

10 reps each side

Supine Press with 15lb PowerBloc

10 reps

Supine Fly with 15lb PowerBloc

KETTLEBELLS  400 swings total

24kg 30sec rest/30sec work

2hd swing =20

1hd - 10R/10L =20

2hd =20

2hd= 20

1 hd 2hd mix = 20

________________

100 swings

18kg

10R/10L =20

2hd =20

10R/10/L = 20

10R/10L=20

10R/10L=20

______________

100 swings

14kg

Transfers=20

Roundabouts=20

10R/10L =20

10R/10L=20

Transfers=20

______________

100 swings

24/12/18/14 Mix up

24kg =20 2hd

12kg =20 1hd 10R/10L

18kg=20 2hd

14kg= 20 1hd 10R/10L

24kg/12/14/18 = 5 reps each weight = 20

_______________

100 swings

SATURDAY = 200 16k swings

12kg bottom ups = 10R/10L

SUNDAY

Indian Clubs = 10 minutes

Kettlebell 16kg outside

405 swings and 4 snatches

Set 1 100 swings

10R/10L=20

2hd = 20

10R/10L =20

Transfers=20

Roundabout = 20

Set 2 = 105 swings and 4 snatches

Transfers= 20 

1swing/1snatch/1swing/1snatch/1swing/1snatch/1swing/1snatch/1swing = 5 swings/4snatch

10R/10L=20

transfer=20

5R/5L/5R/5L=20

10R/10L =20

Set 3 16kg 

Kettlebell carries = 5 trips (down and back)

29 steps each way =58 steps = 1 trip

Set 4 100 swings

40 = 10R/10L/10R/10L

20 2hd

20 10R/10L

20 transfers

Set 5 100 swings

20 roundabout

20 10R/10L

20 roundabout

20 10R/10L

20 transfers

Tuesday's Workout

total: 220 swings

          270 snatches

Bell ups 12kg 50 reps

5R/5L

5R/5L

5R/5L

5R/5L

5R/5L

16kg swings =100 swings

20 = 10R/10L

20 = 10R/10L

20 = 10R/10L

20 = 10R/10L

20 = 10R/10L

Snatches 12kg RKC Bell

1st set = 110 snatches

1 minute on and 1 minute off

11right/11left = 22 snatches

11right/11left = 22 snatches

11right/11left = 22 snatches

11right/11left = 22 snatches

11right/11left = 22 snatches

2nd set - 100 snatches 30 sec on/30 sec off

5R/5L = 10

5R/5L = 10

5R/5L = 10

5R/5L = 10

5R/5L = 10

5R/5L = 10

5R/5L = 10

5R/5L = 10

5R/5L = 10

5R/5L = 10

3rd set = 60 snatches 120 swings

1 minute on/1 minute off

1swing/1snatch/1transfer/1swing/1snatch/1transfer x 5