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The New March Kettlebell Workout

Tuesday, February 28, 2012

So I had the next workout all set up and ready to go for March and had even blogged about it. It was the logical next step from the one I have been doing. It was exactly what I was looking for.

Everything I needed:
* Exercise that I could continue to make real progress with (two handed swing)
* The most standard move in the kettlbell certification world (snatches)
* A challenging move that I could slowly build up to over the next month (renegade rows). Even had the plan to build up.
* Exercises that would help me train to defeat my arch nemesis…NINJA GOGGIE!!!

Unfortunately three of the six moves involve resting or tapping a heavy kettlebell against the bruised area on the back of my wrist/forearm. Today the wrists are about 90%. They were really bruised last Wednesday-Friday.

I really don’t want to risk aggravating them until I know how to do the three moves that seem to involve holding the bells in such a way where they rest against that area:
* The push press
* The snatch
* The clean and press

All three moves just continue to whack that area. The presses rest the bell against it, which is bad when the bells get heavier.

Finding actual routines without at least one of the three was not easy. Did manage to find one, though.

The new workout is the following

(1 minute intervals: 40sec work : 20sec rest)
1. Two – Handed KB Swings
2. KB Reverse “Passing” Lunges (right)
3. KB Reverse “Passing” Lunges (left)
4. Dive Bombers (body weight)
5. Single-arm KB Rows (right)
6. Single-arm KB Rows (left)
7. KB Vertical Swings

I like this routine for several reasons (though I admit that I don’t like having to avoid exercises):
• I get to keep going with the two handed swings and maybe get up to 45 or even 52 pounds.
• They are longer work intervals but shorter total time. I can add 10 minutes of abs if I want. I can go down to slightly lighter weights, guilt free on the moves from this past month.
• The vertical swings do hit the abs in the same way the snatches would have. I tried a couple last night.
• The Dive bombers can be built up to and involve less balance risk than renegade rows.

So, I am actually excited about this workout despite the circumstances under which I had to choose it. I can take on Ninja Goggie at the end of April instead when the wrists are better.

On non-kettlebell days I will do the spinning bike and see if I can move up to 30-35 minutes.

March-ing on! (See what I did there?)

- TD Out!

  Member Comments About This Blog Post:

SCRAP317 3/3/2012 9:08AM

    The more I read about your kettle ball routines, the more I realize two things - 1) you've found your nitch and 2) I want to try kettle balls! Thanks TD and good luck with the routine - it sounds like a great workout! xo

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KT-NICHOLS-13 3/1/2012 5:59PM

    The more I read about your KB workouts the more I understand that this is a full body and intense workout. Keep up the good work TD

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MEADSBAY 2/28/2012 9:20PM

Looks emoticon
I cannot do:
* The push press
* The snatch
* The clean and press
as I fear for my neck and shoulders.
Maybe I'll try a few with really light kbs and see how that feels.

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21% x 3

Sunday, February 26, 2012

One of my motivations this year is to go to the beach and not wear my usual t-shirt and cargoes deal. You know, actually wear a pair of swimming trunks. The means to that involves more than just eating well. Exercise is definitely important, specifically, strength and muscle building exercises. Kettlebells have been the exercise of the month.

Two weeks ago I wrote a blog about how I finally got an "official" body fat measurement of 21%. It has been 22% for a while. On that weigh-in, my scale uncharacteristically gave me different readings. My scale measures actual pounds to the 0.2 pounds, but rounds the bodyfat to the nearest full %.

I weigh myself 2-3 times and take whatever weight comes up two out of three times. The body fat % is almost always the same for all two or three measurements.
Two weeks ago it was two out of three (21%, 22%, 21%). The past two weeks I have been scoring a consistent 21%.

Next week, as I embark upon a new set of kettlebell exercises and go heavier on spinning, I hope to knock the body fat percentage down to 20% by eom March.

1998 is going to be a gr8 year emoticon

- TD Out!

  Member Comments About This Blog Post:

MEADSBAY 2/27/2012 9:12PM

    You are SMOKIN'

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LIVELAUGHXO 2/27/2012 4:48PM

    emoticon emoticon

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SCRAP317 2/27/2012 10:54AM

    Excellent! So encouraging to see the consistancy in the 21%, isn't it? You are doing great, Trent, and I have no doubt you are going to look so fit in your new swim trunks! xo

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FITGRL124 2/26/2012 11:02AM

    emoticon emoticon emoticon

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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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