Gym 2006-04-23
5 mins warm-up + 20mins bike. Tried a manual warm-up starting at level 12/25 which is about 120W and then after five mins popped up a level every minute up to level 16 = 222W @ 80rpm or so. It was quite a while, 10-15mins, before HR finally climbed over 160bpm. Ended around 170bpm. 325 cals. It didn’t feel brutal, but writing this a day after my legs are definitely feeling thrashed.
Gym 2006-04-21
All lbs,
Shoulder Press 10@olympic bar, 5@2×30, 6@2×40, 5@2×45, 3@2×50, 3@2×52.5
Lateral raise (db, 2handed) 10@2×10, 9@2×20, 8@2×17.5
Upright row (bb) 10@20, 10@60, 8@70
Reverse flys (db, 2h) 10@2×10, 9@2×27.5
Leg extensions 10@70, 10@110
Seated leg curls 10@40, 10@100
Gym 2006-04-20
20mins of which 5 mins some kind of automatic warm-up + 15mins @ HR=160. Ended at around 180W. The warm-up was really low effort so my heart rate didn’t get anywhere near 160bpm which in turn meant the machine had to cane me at the beginning to bring it up. For the early part I was pushing 300+W, almost certainly anaerobic. See if I can manually get my HR up then switch into the automatic version. 160 was moderately tough, definitely getting older 
Gym 2006-04-19
Warm-up cycling, 5mins, 80rpm, Level 12/25, 122bpm
Bench: 12@50lbs, 12@70, 8@110, 5@150
Incline press (db): 12@2×35, 6@2×55, 5@2×55
Pec fly: 10@70, 10@100, 8@115
Lat wide: 10@’5′, 10@’7′
Row/rear delt: 10@75, 10@90
Plank: one set
Gym 2006-04-17 10min row
Same format as Friday, 10mins with 20s all-out intervals at 3-9min marks. Total distance: 2470m. Need to hydrate better beforehand next time.
Gym 2006-04-13
C2: 10mins, 3min splitting 2:30, then seven minutes of 20s on, 40s off. On = 1:35 (1:45 final few intervals), off=2:10 ish. Wasn’t killed at the end of it was definitely panting hard. Could walk. Final distance: 2400m
Bent over rows (db, alternating): 8@40lbs, 8@60lbs, 5@80lbs
Gym 2006-04-12
Warm up: bike, 5 min, level 10, 105HRM
In the land of pounds and ounces, but damn good food…
Standing shoulder press (db, 2h): 12@2×30lbs, 9@2×40lbs, 3@2×50lbs, 3@2×50lbs
Upright row(bb): 10@20lbs, 10@50lbs, 10@60lbs
Reverse flyes (db, 2h): 10@2×12.5lbs, 8@2×27.5lbs, 8@2×27.5lbs
I weigh, clothed, post-workout: 84kg, 186lbs. The heaviest I’ve ever been!
Swings, snatches, tabata pushups 06/02/11
This hasn’t been my only KB workout recently but the first I’ve logged in a while. Warm up with swings 16kg 15reps each side. Move up to 24kg then 32kg. Couple of sets of 10 each side with 32kg. Not thrashed but definitely trembling. Tried snatches, did two or three with RH (result!), none with left. 32kg is starting to feel more manageable as opposed to an enormous unwieldly lump of iron.
Tabata push-up, 7,7, 7,7, 7,7, 6,5. Barely any improvement since couple of weeks ago. Maybe I need to do them more often than biweekly
Tabata pushups & CoC#2 06/01/28
Reps: 7,7, 7,7, 7,7, 6,4 - more muscle fatigue than heart.
Coupla days ago:
So a bit of a jump here. It’s even closer today (no pics). I have been doing holds and invert holds with T, 1, and 2.When I did grippers as a kid the thing that made the difference seemed to be doing holds.
Kettlebell reboot
After months away from the kettlebells I’m ready to get back into it. Re-started my London Kettlebells blog. Hastily set some goals for 2006. Haven’t thought too hard about those but seemed like a good idea at the time.
One of them is to close the CoC #2 gripper (195lb of force). Here’s where I am with it so far,
I’m actually a little further than that, I think almost parallel, but on the camera it’s tricky (honest, guv!)
And finally, to prove that you can sleep on a kettlebell…
;-)
(Although this was posed I seriously have done this on more than one occasion during 20min polysleep naps.)