October 24, 2011
I recently bought a trap or hex bar for dead lifts at the gym. And, it’s been a big hit with my ladies! Previously, those who did dead lifts either used a large kettlebell, or a standard Olympic bar and plates. Now, we are all using the trap bar for dead lifts and everyone agrees that it is much more comfortable, especially on the back. Of course, this means I need to buy another one. . .
Personally, I’ve always been a little hesitant to dead lift with the bar because I was afraid of tweaking my low back – which had happened in the past a few times. The change in position with the new bar has given me the green light to go heavy. Going heavy and getting stronger will help me stay lean and maybe even lose more body fat. Part of the increase in weight could be mental, but it truly is much better way for me to lift heavy weight off the floor! With the bar, the most I’d lifted was 75kg. Today, I dead lifted 90kg for 5. Woohoo!
Now that I can easily dead lift my own bodyweight, I’m still working on that elusive chin-up. . . some day . . .
June 22, 2011
Two years ago, I was overweight, out of shape and could barely even hold on to the chin-up bar, let alone lift myself up over the bar. I was so weak that I couldn’t even hold on the bar – just hanging – for more than a few seconds. I had a weak grip, and I had no upper body strength (plus I weighed more than I do now). My goal last summer was to get to a full chin-up, but with a shoulder injury from tennis, chin-ups, push-ups and Turkish get-ups were out of my workout routine for about 8 months.
Now that my shoulder has healed – or I’m stronger, which compensates for the injury – I’ve been able to work on all three exercises. . . I’m back to doing full, big boy push-ups, all the way up and all the way down to the floor, I can use the 24kg kettlebell for TGU’s and I’m getting so close to a real, live chin-up! I’m so excited!
January 24, 2011
Image via Wikipedia
My workout for today. . . Foam roll, mobility work, warm-up, etc.
Warm-up TGU 8 kg w/ walk x 1 each side
TGU 12 kg w/ walk x 1 each side + 20 swings 24kg
TGU 14 kg w/ walk x 1 ea. + 20 swings 24 kg
TGU 16 kg w/ walk x 1 ea. + 20 swings 24 kg
TGU 18 kg w/ walk x 1 ea. + 20 swings 24 kg
TGU 20 kg w/ walk x 2 ea (no swings)
The walks with the 20kg kettlebell overhead was tough. My grip was pretty much gone by the time I finished, otherwise I’d have tried a bit more. Next time I’ll try the 22 kg without the walk.
October 12, 2010
Image by Susan Sharpless Smith via Flickr
I lifted yesterday. This was my workout . . .
Foam Roll, mobility, rehab stuff for my shoulder, ankle, etc.
Band Step-ups on the bench x 10 each leg +
Assisted Chin-ups x 7, 7, 6 +
Core Variations (3 sets)
Bar Bridge x 8 +
1/2 kneeling OH kettlebell press x 8 each +
Core variations (3 sets)
I also did 10 minutes of metabolic conditioning with one of my clients (thanks, Janet!), which consisted of kickboxing with the bag and the air dyne. My partner and I took turns doing 2 minutes of kickboxing and 2 minutes on the bike (:30 hard; :30 easy), and rest for 30 seconds during the change over. I think the Air Dyne is everyone’s least favorite exercise when we do circuits. . . when done correctly, that thing is HARD!
September 8, 2010
Here is my workout from today, with my little buddy, the 16 kg kettlebell. . . you know you’ve got a hard workout when the chin-ups are the easiest thing!
Foam Roll, Mobility, & Warm-up Stuff
TGU x 5 each + 50 Swings + 5 Chin-ups (w/ band)
TGU x 4 each + 40 Swings + 4 Chin-ups
TGU x 3 each + 30 Swings + 3 Chin-ups
TGU x 2 each + 20 Swings + 2 Chin-ups
TGU x 1 each + 10 Swings + 2 Chin-ups
For the swings, I did a combination of 2-hand, alternating, and R & L. For my chin-ups, I’m using a band that is about 1 1/2 inches wide (green). Those damn chin-ups never get easier!