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Grand Finale Workout Tomorrow

Friday, February 24, 2012

So last night I did a light KB workout. Because of the bruises on the wrists, I did push presses with a freeweight. The bruises are going away. but I am not going to play around with this.

I didn't feel like going to the gym so I did my workout at home. Bells in actual pounds. The exercises that I have been using 26.4 pounds were done with the 20 pound one. I used the 25 pound one for the two handed lift (usually 30.8 or 35.2 pounds).

Something occurred to me (I confirmed this with my exercise log this morning):
**These "lighter" weights that I used last night were all heavier than the weights that I was using when I first started this workout a month ago (originally 15lbs for most exercises and 20lbs for the two handed).**

Tomorrow will be my last workout with this set of exercises. I was going to do a couple of light workouts on my light week next week. But now I'm thinking that the light week might be best invested in getting used to the new exercises.

So what to do to go out with a bang? The push presses are totally out of the question until I figure out the whole wrist bruising thing. So I can either shoot for
* 30.8 pounds for most of the exercises. Rows, alt swings, lunges, etc.. and stick with the 35.2 pound two hand
* Keep at 26.4 pounds for most of the moves and shoot for a 39.6 pound two hand.


We're double swinging 39.6 tomorrow. We'll be ounces short of doubling the original swing.

emoticon emoticon emoticon

- TD Out!

  Member Comments About This Blog Post:

SCRAP317 2/27/2012 10:50AM

    Be careful with those wrists my friend - you need 'em more than you realize! xo

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TRENTDREAMER 2/25/2012 3:58PM

    "So I can either shoot for
30.8 pounds for most of the exercises. Rows, alt swings, lunges, etc.. and stick with the 35.2 pound two hand
Keep at 26.4 pounds for most of the moves and shoot for a 39.6 pound two hand. "

* OK, I was really stupid and decided to do both
- 39.6 pound double swing
- 30.8 pound Alt swing, single rows, goblet squates, alt lunches
- 20 pound push press with a free weight.

At most, tomorrow will be a light day

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MEADSBAY 2/25/2012 2:19PM

    Holy moly!!!!!
(what is a moly, anyway?)

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    Awesome! I need to log. What a great motivator to see how far you've come!

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FITGRL124 2/25/2012 9:52AM

    I do hope that your wrists can handle your workout.

Every since you've been doing these kettlebell workouts - you're doing so well. You are such an inspiration to us all. (Now if I could find that inspiration, I would be good to go).

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SILVERANGEL6 2/25/2012 1:05AM

    TD, will your wrists be up to this? I do hope so, don't want you injuring yourself badly, now, do we?

Still, I guess you are all up to date with your technique, so as long as you're careful, & don't attack it, but keep it at a reasonable rate, it will be ok.
Sometime it's good to be a little cautious.

I love that you're doing this stuff, who'da thunk it , well, a year ago?

You are an inspiration, TD......

Sylvia x

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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The Good News and the Bad News (And then more potentially good news)

Wednesday, February 22, 2012


So Yesterday was my next to last major heavy workout with the kettlebells this month before starting the new one. It was all out.
* 26.4 lb kettlebell for all moves but the pushpress and two hand?
- Check!

* 35.2 lb for the two hand!?
- Double check! (You know, because it's two hand....never mind)

* Riding a sheep to Lady Gaga Music!!??
- No! Hmmm. Why did I even bring that up?

* Same old annoying 17.6 pound kettlebell for the Pushpress?
- Heck NO!!

I was like, "I'm going to do a 26.4 alt swing and a 17.6 pound pushpress? Come on". I've been stuck at 17.6 for the push press for two weeks now. The person in the video has said that there's no shame in resting if one needs to even if it costs valuable seconds. So I grabbed the 22 Pound KB and went for it. I did the most warming up with the shoulders and neck that I've ever done. I only did 15 minutes of cardio for warmup rather than 30.

All of the other exercises went as usual. Given the weight, they were tough, but I'm getting stronger. The first two sets of pushpresses, I struggled on but got through them (was not legalistic about the full 30 seconds). The back of my wrists were sore.

Then someone at the gym made a really annoying/stupid comment right as I was about to start the final set of presses. It made me really angry (*). I said nothing, but the adrenaline rushed. I grabbed the 22 pound kettlebell and the bell went up and down and up and down. As the bell continued to whack the back of my wrist @ full throttle, I thought "wow, this is going to hurt tomorrow.

But the plateau is broken. The 17.6 pound bells have been conquered. 22 Pounds is the new max

The wrists are definitely bruised this morning. They were slightly bruised under the 17.6 pound ones, but I've got to do something about this.

I think that because the 15 pound ones were plastic they had less oomph when hitting the wrist than the metal 17.6 and 22 pound ones at the gym.

The one YouTube tutorial I watched this morning seemed to indicate that the bruising came from using too light a weight. I can promise you that the 22 pound guy was not that.

It occurred to me this morning that I own a pair of MMA gloves with some padding in the back. I may be able to leverage them for the push press (and eventually the snatch). The padding might either protect the wrist or slow the movement that causes the impact/pressure on the wrist.

We'll see.

Thanks for reading.

- TD Out!

(*) I have a saying at work when either a co-worker or a problem is really stressing me out. I go to my boss's office (unless s/he is the one stressing me out) and tell him/her that I'm going to take an early or late lunch break and go to the gym because I need to either lift something (weights), swing something (Kettelbells), or punch something (heavy bag). Depends on how stressed out I am. Yesterday's comment would have been a "punch something" one if I didn't already have the bells out.

  Member Comments About This Blog Post:

SILVERANGEL6 2/25/2012 12:56AM

    I add my comments to Scrap 317. Good tactic to use their nastiness.
I hope you are feeling a bit better today, wrist wise, I mean....

Well done, I am in awe of you.......


a xx

YOU ARE emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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KT-NICHOLS-13 2/23/2012 6:48PM

    Hope your wrists are feeling better.
At my office, when we announce that a walk around the block is needed it means things have become too tense or emotions are running high. It's a great stress reliever.
I've enjoyed following your progression with the kettlebell routine(s). It's a fascinating exercise that I've never tried.

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TSEWARD 2/23/2012 6:02PM

    a big AMEN to the need to go lift, swing, or punch something. A good workout is the solution! Unfortunately, sometimes I curl up under a blanket during my lunch because it is easier, but definitely not as effective!!! emoticon

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SCRAP317 2/22/2012 8:22PM

    Great job on the weight increase! Use that frustration from the comment to fuel your workouts. Ignorant people don't deserve the benefit of your time or attention. I'm hoping for a speedy recovery on the wrists and that the MMA gloves solve the problem. xo

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KRITKRIT 2/22/2012 3:03PM

    Yay for increasing weight TD!!!!

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MEADSBAY 2/22/2012 1:09PM

    You have inspired me to increase my weights
(well,you and my hip feeling so much better now).
emoticon emoticon emoticon

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FITGRL124 2/22/2012 11:31AM

    I need to be able to do that at work!!! Unfortunately that is not possible. :(

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LOSE4LIFE47 2/22/2012 10:04AM

    Thanks for sharing! Keep up the good work. emoticon

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N3xt St3ps

Monday, February 20, 2012

OK so with about a week and a half left of February. It is decision time workout-wise.

This month, I’ve been doing a beginners Kettlebell workout (3x per week). It’s been great. I’ve considered going to mid-march with it, continuing to move up on the weights.

Next week is a light week (2x kettlebells and maybe two cardio sessions). I was told that when trying to improve, one should take a light week every 4-5 weeks. I’m going to go all out this week (4 kettlebell workouts).

I’ve found a couple of other kb workouts that I could move over to next month.

Part of my workout has been doing 10-20 minutes on the spin bike among other cardio. I want to get more involved with spinning. At the same time, I tried 30 minutes on the bike this weekend and my knees were not doing so good. I think moving up slowly over march might be a smarter idea. Maybe start taking classes in April.

I want to start training for an obstacle course gameshow (American Ninja or Wipeout). I may never actually go on, but one never knows. I need to lose some weight and get into more bodyweight/plyometics/balance exercises. I admit that I really don’t know where to start. Any advice is appreciated.

So next month I plan to:
• Gradually move up from 15-30 minutes on the Spin bike
• Try a new kettlebell workout

• Look into beginner Plyometrics (Wipeout isn’t going to win itself)

We’ll see how it goes. I can’t wait until next week. This one's going to be brutal.

- TD Out!

  Member Comments About This Blog Post:

SCRAP317 2/22/2012 8:17PM

    The gameshow idea sounds cool - you better take it easy on those knees, though. Spinning is excellent exercise from what I understand (a little tough on the hiney at times). I am loving what you are doing with your exercise - you are so thoughtful in your approach to all this. Keep it up - you are rockin' it all! emoticon

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KT-NICHOLS-13 2/21/2012 6:31PM

    Love that you have options and looking to expand. Careful with those knees, glad you're thinking of building slowly.

How does one get on the show Wipeout? It's a funny, funny show - love watching it.

Comment edited on: 2/21/2012 6:32:05 PM

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    Regarding the knee pain that you attribute to is CRUCIAL to have a certified spin instructor help you set up the bike properly. At full extension the knee should have a slight bend. It can be very stressful on the knees to have too much or too little bend. It also makes a world of difference (to me anyway) to make sure that the seat is tipped to my's purely a preferential thing. Different bikes have different adjustments. PLEASE, it is worth the energy to make sure you are set up properly. The pain is NOT normal and, as a matter of fact, spinning will strengthen your quadriceps and in my case actually helped alleviate chronic knee pain that I suffered from!
Good luck!

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RORYLYONS 2/21/2012 2:45PM

    Wow your on a roll.. emoticon emoticon emoticon

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GLAZED-DONUT 2/20/2012 7:04PM

    Humm - I'm thinking SP doesn't support html eh! ;-)
Unless thats secret D&D gaming code? haha...
Did you read my crazy long comment about Plyo? I do love Wipeout - def. a good goal to keep you motivated... who doesn't love big balls? hehe
Have a great week -


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MEADSBAY 2/20/2012 5:11PM

    YOWZA- TD!
You are rocking it!


(for some reason a lot of your words display symbols instead of letters)

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FITGRL124 2/20/2012 2:13PM

    emoticon emoticon

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KRITKRIT 2/20/2012 1:22PM


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More Kettlebell Drama

Tuesday, February 14, 2012

So Monday, I figured that I would take an easy day with the bells. Even with a full two days of rest, I figured my body wouldnt be able to take the max weights again. I figured incorrectly.

Before I go to the gym I play with the kettlebells at home to see how heavy or light they feel. The 20 pound one felt light on all but one exercise. As I took the only remaining kettlebell in the flock (the trusty 25 pound one) and did a few reps of all of the exercises, it occurred to me that I am actually getting stronger. The 15 pound one feels like the 10 pound one did two weeks ago.

Given that, I chose to do pretty much the same workout as Friday with only two exceptions:
-Went up to 30.8 (14kg) on the two handed swing.
-Went down to 17.6 (8kg) on the alternate swing

My workout was as follows
-Spinning bike (12 minutes)
-Rowing machine (6 minutes)
-Elliptical (12 minutes)

KETTLEBELLS (3 rounds. 30 seconds followed by 30 seconds of rest)
-Kettlebell Goblet Squat: 22lbs
-Single Arm KB Row (right): 22lbs
-Single Arm KB Row (left): 22lbs
-Two-Handed KB Swing: 30.8 lbs
-Plank Climber or Push Up (knee pushups)
-KB Alternating Reverse Lunge:: 22lbs
-Push Press (right): 17.6lbs
-Push Press (left): 17.6lbs
-KB Alternating Swing: 17.6lbs

Im finding that I enjoy warming up on the spin bike. Tomorrow, I may do 15 minutes on the spinning bike, 15 on the sailing machine and nix the elliptical altogether. A dear sparkfriend (all of whom I live very much) asked me if I was taking any spin classes. I think that I will start next month when changing up the workout.

The machine that I call the "sailing machine" is that machine you see sometimes on the Biggest Loser where the contestant (usually with an injured leg) sits and spins two handles with their arms/hands around like they are bicycle pedals. I saw someone on a sailboat doing something that involved a mechanism like the machine. I dont know if thats what the actual name of it is. Im getting better with this machine

This exercise is the bench press of kettlebells moves. When I used to workout with free weights, I found that anytime I upped my bench press by 10 pounds every single other upperbody lift went with it. The 30.8 was challenging, but for only 30 second intervals I can probably up that to the 35.2 pound (16kg) one. I will definitely warmup and stretch the back between the cardio and kettlebells tomorrow and see what happens.

I believe that my lack of flexibility in the shoulders and neck is costing me on this one. Its lagging. I tried doing 20 pound ones before going to the gym and it was no-go. It wasnt the Im physically fatigued/drained feeling. It wasnt the muscles about to cramp up feeling. It was the raw, I cant lift this feeling. It annoys me in that every other move has been progressing. Im going to warm up and stretch the neck tomorrow and do the 17.6 pound ones.

Tomorrow, Lord willing, I will try doing most of the exercises with the 26.4 pound bell except for the
-2 Hand Swing (35.2 pounds)
-Alternating swing (22 pounds)
-Push press (17.6 pounds) *sigh*

Well see.

TD Out!

  Member Comments About This Blog Post:

SCRAP317 2/22/2012 8:14PM

    Wow - your workout schedule is awesome! Keep it up, my friend!

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    I can't wait to see how much you love spinning. It is the most amazing workout ever and I truly miss it. Make sure to arrive a few minutes early to have the instructor set your bike up for you. It makes all the difference in the world! Kettle bells are on my list to try for sure-they sound like a great workout. Have a great week.

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MEADSBAY 2/14/2012 9:38PM

You are rockin' those kb's, my friend.
I am so afraid to do those push press thingees but you have inspired me to formalize my routine, for sure!


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FITGRL124 2/14/2012 9:16PM

    Holy Cow - AWESOME!!!!

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JITZUROE 2/14/2012 8:01PM

    Great job!!! That row machine is sooo tough for me. Kudo's to you!

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JOANN1212 2/14/2012 5:13PM


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The scale blinked

Saturday, February 11, 2012

Last Week 201.0
This week: 199.2

- Last week's weight was artificially high. Ate out twice the day before weighin
- This week ate very light the day before. Wasn't hungry
- That being said I'm down 0.6 from two weeks ago. I'll take it

For some reason my scale measures weight to the fifth of a pound. xxx.(2, 4, 6, 8, 0)
Body fat is rounded to the nearest full percentage.

As such, I will do a two out of three weigh-in for the weight which will vary by 0.2. The body fat is pretty much always the same for all 2 or 3 weigh-ins.

This morning was different. I've been doing 10-20 minutes on the spinning bike and that usually muscles up my legs a bit. I might be paranoid, but I believe that my scale factors in my lower body's content more than upper.

My first weigh-in said 21%. I was like "y4!" (*)
My second weigh-in was 22%. I was like "d00d."(*) (That's been my percentage for a while. I figured that the third would confirm)
Third weigh-in: 21%!! I was like "w00t!!111"(*)

21% wins. Finally got the scale to blink.

The spinning bike has felt good so I'm going to keep it up over the next week or so and see if I can get a more consistent 21%.

Or, who knows, 20%.

Just sayin'

- TD Out!

(*) before I joined sparkpeople. I had a friend who would show me some of the gaming forums that he was on and I assumed that this was how every one on the internet talked (w00t, pwned, j0, l33t, etc.). I was relieved to see that these are kept to a minimum here in Sparkland.

  Member Comments About This Blog Post:

KT-NICHOLS-13 2/14/2012 2:59PM

    "21% wins. Finally got the scale to blink." Love this!

Are you in a spinning class? I hear spinning is hard work but a great workout.

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MEADSBAY 2/11/2012 6:34PM

    I don't even know what you're saying half the time, my friend.
You were born WAAAAAAAAAAAAAAAAY after me.

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Comment edited on: 2/11/2012 6:23:35 PM

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FITGRL124 2/11/2012 11:39AM

    Great job!!! I needed to read this today. I have been feeling so discouraged lately. I need to find my focus again.

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SCRAP317 2/11/2012 10:02AM

    Spinning is exellent cardio and strength in one - that's awesome! I hope the scale keeps on blinking for you! xo

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