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From 3 Sets of 10 Reps, to 3 sets of 30 Reps and Counting

Saturday, June 15, 2013

Greetings, Kittens!

It has been a lovely four days! My kettlebell swings have improved greatly. I was able to focus on my form for my resistance session on 6/13 and felt it in my glutes in a way that was missing before.

It was too hot to try a “kettlebell” day on 6/12 or 6/14, but I did change things up for better results. Rather than incorporating the swings in the rotation of 3 sets of 10 reps, I left the entire bell portion for the end of the workout on 6/13. I was able to go for it without needing to save anything for the other exercises which was perfect.

Inspired by that session, I did the same thing today, but with the intention to just keep going until I lost good form. I was able to do one superset of 30 reps before I had to stop. It was great! So great, that I went back later and did another superset of 30 reps and then went back once again, for a total of 3 sets of 30 reps each! Bam!

I’m delighted with the progress and want to see how I feel tomorrow. As long as I haven’t overdone anything, I’ll go for the same type of session on 6/17 and onward, sneaking in additional reps as my form holds.

In other lifting news, I will NEVER complain again about having to lie down to complete a session. I got a little dizzy after the first set of shoulders and biceps, so I did the rest of the dumbbell workout lying down. I hyper-focused on my grip and the muscle group being worked and I can’t believe how much I felt it today. Even now my arms are still “singing” about the workout. I wasn’t getting any of that with the standing and sitting routine.

With that kind of intensity, I don’t have to worry about getting heavier weights soon. I can really work into the muscle with what I have and get heavier ones further down the road when the money’s flowing again. Yay!

Speaking of weights, I’m looking at getting some resistance bands first now that I know what I can do with the handweights. I prefer working with real weights over bands in general, but I’m looking to get back a range of motion that is safer with resistance bands. Period.

So that’s my next focus on the strength front, as far as upperbody. Now I get to focus on lowerbody. I’ve been waiting to get to this midpoint in the month so that I knew I wasn’t pushing things.

Right now I’m looking for the same simple routine of 3 sets of 10 reps, targeting quads, hamstrings, abductors, adductors, calves and glutes. The original idea has been to have them on alternating days, although I’ve been really tempted to go ahead and get in my sets tonight, so I have resistance days and non-resistance days, rather than upper and lowerbody days. I’m unsure how realistic it is with my energy fluctuations and I don’t want to push and then crash.

My biggest concern so far is my knees. Anyone who has read here knows I have major knee issue and I can feel them complaining from the kettlebells swings. I kept them aligned correctly, and I stayed higher up during the swing, but it was still more than they’re used to. I just hope they adapt quickly. It’s been nice not having a limp.

Ooo, it just clicked why I keep thinking about doing my lowerbody routine tonight. My calves, quads and glutes all keep reminding me I worked them with the bell swings any time I move. So it “feels” like I’ve started the lowerbody routine today, even though I didn’t do any of the exercise I think of when I’m talking about a lowerbody routine.

In that case, better to evaluate tomorrow and go from there.

And that’s all I’ve got in me, Kittens. Talk to you again in a few days.

Ramble Done,

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Member Comments About This Blog Post
  • SAMI199
    emoticon emoticon
    1709 days ago
    emoticon emoticon I have not really gotten into my kettle bell . Maybe I need re think it. As for knees I had a friend that got a work out aimed at strengthening them or should I say all the muscles that hold them up. She still needed surgery do to other problems but the Dr. couldn't believe how fast she recovered.

    Keep up the great work out I'm so inspired. emoticon
    1710 days ago
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