Home workout: KB Swings and Push Ups

30-20-10 20kg KB Swings and Push Ups for time.

Time as RX'd: 13'13

After a day of ring dip practices. Did 30 in total today. Will start to practice holding in the upright position for time.

Been a while since I put an entry in... still training but not enough time to keep this up to date. Will do soon!

I want these bad boys!

Adidas Adistar Weightlifting Shoes 08
http://www.sugarrays.co.uk/shop/product.php?productid=6861
http://www.holdall.co.uk/product/24198

Elite Rings

So I have finally set up my Elite Rings at home. Rings dips are so much harder than bar dips, the amount of wobble is ridiculous. Can really feel the burn.

(Excuse the mess in the "spare" bedroom!)

Home workout: Ring Dips, Pull Ups and KB Swings

10 rounds of:
2 Ring Dips
4 Pull ups
10 20kg Kettlebell Swings

Did not time. Hard going. Especially getting used to training with gymnastics rings.

RING DIPS!

MUST DO THESE...

Kettlebell notes

I found a great video of a KB chest workout by Anthony DiLuglio from perform better.

Kettlebell exercise guide... on bodybuilding.com

Mike Mahler - Strength coach and journalist - linked to MMA and aggressive strength.

5x5 KB training - http://www.bodybuilding.com/fun/kettlebell_5x5_training.htm

Aggressive strength full body workout: http://www.bodybuilding.com/fun/mahler47.htm

30-20-10 KB Swings and Push Ups 080928

I've been really slack with keeping my workouts up to date on this website and I've been slack in general when it comes to physical fitness... I'll be adding postdated workouts asap. My 20kg kettlebell eventually arrived yesterday and I did my first workout with it this morning.

30-20-10 20kg Kettlebell Swings and Push Ups
(Russian Swings. I don't feel comfortable doing American Full Swings)
Time as RX'd: 10'03

OUCH. Glutes, Hamstring, Lower back. OUCH.

Shoulders/Chest 080926

Warm up
20 bodyweight dips in 2 sets of 10 reps (full range of motion, upper arms below parallel to rails)

MAIN SET
Overhead Dumbbell Press
10......6......10......15......20 reps
14......16.....14......10......8 kg

Upright row
6......10.....10+8..14+8
25....25.....20......17

Incline Dumbbell
8......8......6 (failure)
20....20....20

Incline Flye
6......6......6
14....14.....14

Seated Lateral Raise
10......10......15......20
9........5........4.......4

Back 080925

Deadlift
6......6......6......6......6......6 reps
100..100..100..100..100..100 kg

Bent Over Row
6......10......15......20
50...40......40......20

Lateral Pulldown
6(3+3).10......15......20
65........50......40.....30

Rear lying lateral raise
10......10......8
9........9.......8