Sunday, May 28, 2006

Something I've never done before

One arm/leg push up

Thursday 26th

Kb ribbons x 10
Angle swings x 10

Band presses (2 yellow + 1 mag) 5 x 4 sets

Dbl Kb snatches (#50's) 5 x 3 sets

Friday 27th

3 hour photo session taking pics for the new website!
Man was I sore the next day.
One of my clients was kind enough to offer his services, thanks John.

Taking it easy this weekend and going for a hike tommorow.

Thursday, May 25, 2006

training update


BBSA gripper 5 x 4 sets
Extensor 10 x 4 sets


M/P #88 kb 2 x 2 sets, 1 x 1 set


pushups x 50
Squats x 50


Pushups x 50
Squats x 50
BW rows x 50



M/press 3 x 10 sets
Rows 3 x 10 sets
*15 mins

Squats 3 x 10 sets
Swings 3 x 10 sets
* 10 mins


Played around with the bells a bit. Nothing planned just a bit of fun.

Reason to train?

Less than 12 months ago my friend went for surgery to get 3 discs in his neck fused! Now he is lifting the beast #106 kettlebell(right hand) and the bulldog #88 kettlebell(left hand, just missed the beast)! If that ain't inspirational I don't know what is!

If you can't find the time or effort to train, then you need to make it a necessity.

Monday, May 22, 2006

Some pics from the seminar

Pavel assisting victims with their form.

Mike pressing the beast

Franz & Yoana from Revolution LaJolla assisting Pavel.

Joe Sarti pressing the TNT cables from Lifeline

Beyond Bodybuilding Mahler/Pavel Workshop

Had the honor of assisting at the first ever Mahler & Pavel workshop in L.A. It was a great experience and I will write more about it when I get a chance.

Thursday, May 18, 2006

Training update



Dbl M/P #70 kb's 5 x 3 sets , 4 x 2 sets
Dbl Row #70 kb's 5 x 5 sets

Sledge levering #10 2 x 2 sets
Pistol w/band 2 x 2 sets


J moblity

One hand Swing ladder #36 kb 2,4,6,8,2,4,6,2,4,2 = 40 reps / hand

Clean & racked squat #88 kb x 3 reps
#106 kb 3 x 2 sets

Clubbells #15
Shield cast + swipe w/press + behind head circles 3 x 2 sets

Ab and hand/wrist work

Monday, May 15, 2006

Susan Komen run


Easy run with my mum who is 10 years cancer free. Awesome!

clubbells #15's
shield casts x 5
behind head circle x 5

Swipes w/press x 5

#200 ball clean to chest x 4 reps

wrist and hand work



Pullups on rings w/#50 kb 2 x 5 sets
dips on rings BW 2 x 5 sets

Snatch to overhead squat w/#70 kb 5 x 2 sets

wrist and hand work

Friday, May 12, 2006

My need to train


Band Presses (2 yellow + 1 mag.) 5 reps x 4 sets


Even though I did some heavy (for a non-laborer) manual labor and it was tiring, it felt as though I hadn't been training. I don't know how to describe it but if I don't train I have way too much energy. In short I need to train for my sanity (or maybe those around me;) so did a hard one today. Feel a lot better. Tomorrow I am doing the Komen race with my mum.

Joint mobility

Windmill w/#50 kb x 2 reps
Ribbons w/#50 kb x 5 reps

Thrusters w/2 #70 kb's Density style for 10 mins/44 reps total
5 reps x 8 sets; 3 x 1 set; 1 x 1 set
Shoulders got fatigued at the end. Used box so all squats were thighs parallel.

Chins BW 3 x 3 sets
Swings w/#50 kb 3 x 3 sets

Walks with #36 290 feet(145 feet/arm) each one (overhead, racked and farmers)

Band dislocates x 30 reps

Thursday, May 11, 2006

Manual Labor

I have been doing a lot of manual work including digging, sledgehammers and car pushing. No formal workout but did enough each day. Body held up fine and looking forward to getting back into training.

Last night did the workout with the class which was cool. Circuits done for 10 mins with #36 k/bell.

Ribbons x 3/side
Dragon twist(bell racked) x 3/side
swings x 3/hand
slingshot x 3/each direction
Tac. lunges x 3/hand
Overhead chops x 3/side
Racked squats x 3/side

Saturday, May 06, 2006

This mornings kettlebell class

Inspiration comes to us in many ways and they are all an inspiration to me.

Wed - Friday Training

Joint mobility

Clubbells #15's
Swipes & presses 5 x 5
Shield casts 5 x 2
Behind head circles 20 x 1 set


Band presses (2 yellow & 1 magenta) 5 x 5 sets


Chinups BW 5 x 3 sets

Squats Dbl KB # 60's 5 x 3 sets

Wrist/forearm work

Wednesday, May 03, 2006

Rolling thunder from ironmind
Joint mobility

Band presses (2yellow + 1 magenta) 3 x 1, 4 x 3 sets

Joint mobility

Kb swings #50 3,6,9,12,,9,6,3,6,9,6,3,6,3= 81 reps
squat BW same 3,6,9,12,9,6,3,6,9,6,3,6,3= 81 reps

Zercher jump squats w/#50 sandbag 3 x 5 sets
Rolling thunder on 5" boxes #90 3 x 5 sets

Walks with two #60 kb's approx 180 feet each one

Wrist rotations 5 x 2 sets

J Mobility

Band presses(2 yellow + 1 magenta) 4 x 4 sets
Bottom pistol holds 10 seconds x 4 sets

#50 kbell
swing, clean & thruster x 3

Swing, high pull, clean & thruster x 3

Swing, high pull,clean & thruster x 3 overhead walk
same with other side
Repeat with farmers walk

Band extensor 50 x 2 sets

Monday, May 01, 2006

Rolling Thunder

This is the rolling thunder. I got mine from It is a rotating deadlift handle. Handle diameter 2-3/8".