Iron Gym pull-up thing is pretty darn good...
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Just got the "Iron Gym" pull-up bar for a door frame, tonight, and I just gotta say I like it.
Put it together in about 10 minutes & got it secured in my door just fine. Had it's own little tools to help assemble it.
I'm sending in the free form for ab straps, and getting the DVD ordered too, just for curiosity's sake.
I just realized I'm turning my entire house into a home gym. I have my squat rack outside in the garage. My bench is a modified rack of sawhorses & my slide-in bench from the rack, situated downstairs with my barbell set for the winter months. I just got my Perfect Pull-Up installed downstairs a couple weeks ago. My kettlebells are mostly upstairs under my coffee table in the living room, plus a couple downstairs as well.
Now that I got my Iron Gym in my living room doorway, what am I missing? My stability ball is also by the TV, too. :)
KB27
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yesterday
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0.7
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Swing'n Ladders, KB Style
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Tried a different type of swing workout, in typical Tabata fashion of 20s work, 10s rest for 8 minutes...
I performed alternating swings with a 25#, a 35#, a 45#, and a 55 # kettlebell, going up & down a 'ladder' of increasing & decreasing weights.
First 2 mintues: 25, 35, 45, 55
2nd 2 minutes: 45, 35, 25, 35
3rd 2 minutes: 45, 55, 45, 35
4th 2 minutes: 25, 35, 45, 55
Simply line them up in a row, and go from bell to bell every 20s period.
8 minutes was ENOUGH for me this morning.
KB27
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on 11/23/2008
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1.1
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More Clean & Jerk with Tabata intervals
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Today's 10 minute blasteroo was:
2 minutes C&J, 5 per side, every 20s work, 10s rest, with a 35#
2 minutes C&J, 5 per side, every 20s work, 10s rest, with a 45#
Another 2 min with the 35
Another 2 min with the 45
Last 2 min with the 35
100 reps total
60 of them with the 35# KB
40 of them with the 45# KB
Short, sweet, to the point.
KB27
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on 11/17/2008
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1.2
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8 minutes of snatches, well, 4 actually...
kettlebell snatches
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Did an 8 minute routine of KB snatches for 30s each side, resting 30s in between sets. So, that's 4 minutes of work in 8 minutes if you add it all up. Got about 9 per 30s period. Felt I should have went 15s work, 15s rest though. It would be less rest, but not so much down time in-between sets.
KB27
http://budgetworkout.com
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on 11/13/2008
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1.2
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Just a Jerk-y kind of morning
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Stuck with the regular KB Jerks today for my 10 minute ccycle. I got 7 in every 15 seconds work, 15s rest interval for the full 10 minutes. Used a 35#'er for it as well. I'm really liking these 10 minute, Tabata style workouts in the mornings.
KB27
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on 11/10/2008
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1.3
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Clean & Jerk's Work!
kettlebells, kettlebell workouts, tabata, tabata training, home gym
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Just did a KB Clean & Jerk workout this morning, using Tabata intervals for alternating sides. 20s work, 10s rest per side, for 8 minutes total with a 35# bell. Think my next one will be implementing a roller-coaster effect by doing a 35# bell for the first minute, a 45#'er for the 2nd minute, and a 52# bell for the 3rd, climbing back down to a 45, then a 35.
I find the C&J with KB's a very good time-saving workout.
KB27
http://budgetworkout.com
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on 11/8/2008
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3.9
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11/6/08's Morning Workout: 15:15 Snatches
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Today's workout was only 10 minutes, done in a 15s work, 15s rest format with alternating KB snatches for each set. I started with just a 25# one for the first 5 minutes, finishing off with a 35# one for the final five. It has been a long, long time since I did a KB snatch workout, so I went the conservative route. Glad I did, body feels good because of it.
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on 11/6/2008
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1.5
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12 Minute Tabata Workout: Core Style
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Kettlebells + Tabata Circuits work out great for me, lately. Here's today's 12 minute core blaster:
4 minutes of alternating KB windmills, getting 6 each side
4 minutes of alternating Half Turkish Get-Ups, getting 5/side
4 minutes of Single Leg Deadlifts, getting 5/side
I got the twisting action with the windmills, the bending-forward action with HTGU's, and bending backward with the SLDL's.
I also don't know if I'm more sore today from the 10 minutes of Push-Presses on Monday, or the 9 hours of detailing trucks & cars throughout the day.
My guess is that its a little of both.
KB27
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on 11/4/2008
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1.8
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Ten Minute Tabata's Rule!
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Did a quick workout this morning of Push-Presses with a single KB, getting 8 per round, per side, in each 20 second round of the Tabata method for 10 minutes total. 160 total reps, 80 per side, is plenty good for me.
Once again, I love how effficient these Tabata style workouts are. You simply work for time, trying to accomplish a lot of work in a condensed amount of time. You don't have to waste 30-60 minutes, peddling aorund aimlessly at a turtle's pace on a treadmill. You aim to get something done, get it done quick, and move on with the rest of your life.
One of my old training business slogans was "Save 39 minutes!", as a focus on my 21 minute total-body workout circuit I created, meaning you didn't have to waste a full hour's worth of time by doing so.
I feel there's so much time wasted in a majority of fitness programs by the average person, that they need to realize there are more efficient methods out there.
KB27
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on 11/3/2008
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1.5
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Tabata Training is pretty darn efficient
tabata training, tabata, kettlebell training
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Just another Tabata style workout today, this time for just 7 minutes, focusing on my core only.
5 minutes of 20s work, 10s rest, alternating sides on the Windmill (got 7 reps each side for every 20 seconds)
2 minutes of alternating sides on the All-Star Sit-Up (half-Turkish Get-Up), 7 reps/side
I will probably do another Tabata-themed workout this afternoon or evening, just for something brief & efficient to do.
I like alternating sides for these exercises, and how just 1 kettlebell can provide what you need. Of course I have a varied collection of KB's to choose from, but for simplicity's sake, working one side, while 'actively resting' the other, just makes for a smooth, time-saving workout. In some sense, you're actually getting 40 seconds of rest on one side, when you work just 20 seconds on the other side.
KB27
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on 11/2/2008
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1.4
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12 Minute Tabata Circuit
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Here's something quick & simple:
Tabata Circuit: 20 seconds work, 10 seconds rest, every 30 seconds
12 minutes total
First minute: 1 Arm KB Presses: Left arm, then right arm
2nd minute: KB Front Squats: held on left side, then right side
3rd minute: 1 Arm Rows: left, then right
4th minute: Single Leg Deadlifts: left, then right
5th minute: Bent Presses: left, then right
6th minute: All-Star Sit-Ups: left, then right
Repeat one more circuit as above.
I used a 25# kettlebell for all sets here.
Could have maybe used a 35#, but its been a long time since I've been consistently working out again, so I needed to break-in the body moderately.
Lift Short, Live Longer
KB27
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on 10/31/2008
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2.8
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MY Eight Minutes in the Morning (give or take a minute or two)
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Here's a good blood rusher for the morning:
3-5 minutes warm-up with The Stick
3x5 each side with Bent Presses (used 35#)
3x5 each side with All-Star Sit-Ups (a half-turkish Get-Up, used a 25#)
4 minutes Tabata circuit with 24kg KB doing alternating Swings
KB27 - "All Kettlebells, darn near all the time"
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on 10/28/2008
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2.6
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That iGallop Video is just a quick synopsis of everything wrong with fitness today
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I just watched the iGallop 'horse riding fitness machine' video, which somehow equated riding a horse as being beneficial in creating a sexy body. There was nothing but scantily clad women on these things. I'm sure this device has some purpose, as I know horse-riding is great therapy for people who are bound to wheelchairs. But, this seemed to me to be nothing but a sexual marketing attempt to sell another piece of fitness equipment.
Someone please kill this nonsense in the fitness industry.
I am sick of seeing overt sexual images trying to sell fitness gadgets & gear.
I am sick of seeing fitness magazines having 'sexual health' articles that completely promote a promiscuous lifestyle to the teens& college kids that are obviously part of their target market.
I am tired of asking questions through AllExperts.com that come from teenagers who are obsessed with six-pack abs & getting huge arms, or if they are female, about losing armpit fat or belly fat the quickest way they can.
When did "health & fitness' turn into 'sexual object creation'?
This is why I am OUT of being a full-time professional in this industry.
After taking a sabbatical and following through on a call from God to think & discern a vocation to the priesthood, I look back at all the nonsense & ill-will stuff that is out in the fitness industry (& parts of the sports industry), and how the Theology of the Body (by the great Pope John Paull II) is SPOT-ON in pointing out all the things wrong with our society today. There is a breakdown of the pureness & beauty of how the human body works & is meant to be, and a new model has been formed by idealists, New-Agers, & others, who want to turn it into a sexual object, purely and only that.
Sorry if I'm getting 'too religious' for some people, but hey, its my blog e... read entire entry
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on 10/26/2008
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7
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10 minutes of blastin' exercise
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Today I did a 10 minute Tabata style workout of 20 seconds work, 10 seconds rest for 10 minutes, alternating sides through the time frame.
35# kettlebell: Clean & Press for 8 minutes
25# kettlebell: Windmills for 2 minutes
A good 10 minute breezer to get the blood flowing early in the morning.
All done in front of the morning news.
KB27
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on 10/23/2008
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3.2
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New Site is Up & Ready to Roll~!
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I believe I got this site off to a good start thus far...here's my idea & why I'm doing it.
After training full-time for fitness & sports performance, I made a change in careers in order to first discern a vocation to the priesthood. I tried to enter a seminary and God gave me the answer of "no, I don't need you here, I need you doing something else." So, with the temporary job I found as an auto detailer, that became my new career. With evenings free, I could devote time to part-time training for fitness & sports out of my home, and also keep up with selling stuff online, like my training guides.
I felt my training guides could only go so far, and that I should provide a store for people to order the items I feel are a great addition to one's training regimen. Besides, I was promoting a lot of products in my guides that I felt are great tools/equipment to use, but really providing no direct place to review & order it, if one should so choose.
I discovered that Amazon.com has a store creator for affiliate sales for their site's massive array of products.
Since I was already an associate, I created a store to go along with my site:
http://BudgetWorkout.com !
I like this because I don't have to store anything, just provide a store that gives customers a direct listing of products & equipment pertaining to what I think is ideal for fitness & sports performance needs. I make a commission on sales, Amazon takes care of the rest. Someone gets a needed product, and also advice to go along with it.
It also ties in well with my free guide that is becoming popular, the MIni-Max Method, found at http://budgetworkout.com/minimax.pdf. It may not be for everyone, but most anyone can get something out of it by learning how to get maximum results by starting with minimal equipment. Simply add more stuff as you see fit.... read entire entry
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on 10/10/2008
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8.3
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New K'Bell, New Site coming soon, too
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Got my new 24kg Kettlebell today, plus I actually had a decent amount of time to get in a decent-sized workout after work in my garage. So, I did some Bench, Pull-Ups, Deadlifts, plus some play time at the end with my new KB. I tried some cleans & presses, plus some snatches, as well as a few windmills on each side. My right elbow has been really sore lately from work-related use, so I took it easy with a heavier-than-usual weight with the KB. Not sure how to fix this elbow issue, because each day I end up using a dual head polisher on the cars/trucks I detail, and it just jarrs the heck out of my right arm some days. Maybe its just because our dealership had a string of used trucks that got traded in and its more than I'm used to.
I've also been working a new equipment sale site, created by Amazon.com's aStore program, tailored for fitness & sports stuff only. It will be ready & active soon, so I can't wait to get going on it.
KB27
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on 10/7/2008
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5.6
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I'm a sucker for sales, I guess
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I was searchin' online for some new toys to buy for my garage gym, and found out that Perform Better had some good specials on kettlebells. When I saw it was only $10 for the shipping of it, I decided I couldn't pass that special up, so I ordered a 24kg kettlebell. This will be the first one for me, actually, to be in kilogram weight. All my other ones have been in standard pound sizes. I got a 55# one a while back, and after using it, it's not quite ideally sized for cleans & snatches because of its standard shape it was designed to be. It was designed to be a certain size for all weights up to a certain point, in which the inside is hollowed out and filled with the adequate material to get to the desired weight, then sealed up, for each weight size. I feel its good for swings, squats, & lunges, but for the quicker actions like cleans & snatches, I just don't like it for that. That's just me.
Here's my arsenal thus far of kettlebells:
2 - 15#
1 - 20#
2 - 25#
1 - 35#
1 - 45#
1 - 55#
Soon to be 1 - 24kg (52.8#, for those who are absent of using a calculator to configure that number out)
4 kettle-grip handles - I don't really use these any more unless needed for my athlete boot camp stuff.
The 15's & the 55 are Iron Woody brands, and I guess they are discontinuing them last time I checked there. There were having a huge sale but it didn't really interest me at the time. My clients used to love the 15's for my fitness boot camps back in the day. The younger athletes liked them, too. It's too bad they aren't making them anymore, I guess.
The 25's & 35 are Power Systems brand, they are fine & trusty. The 25's were my first-ever actual kettlebells, and have stood up quite well. Actually I borrowed one of the 25's out to my boss, who's using it to train at home & prepare for ... read entire entry
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on 10/3/2008
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2.6
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Getting my Garage Back...Finally! Now I can maybe try out the new Westside programs I got!
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Well, lately my garage has been held hostage by home improvement supplies, tools, and everything else that surrounds my home gym operation for my workouts. I have done some kettlebell stuff for the time being, but not a whole lot, due to the fact that my body is simply too worn out after a day full of auto detailing for 9 hours, and then 2-3 hours of home improvement work, which has included re-roofing my home, and all the fun stuff associated with the joys of painting.
Thankfully I have a father who comes over and manages all this stuff for me, and since he enjoys it more than I do, that means less time overall where my garage is full of stuff that isn't mine. (he has most of his tools/supplies in my garage during all this stuff)
In the meantime, I did get a heck of a deal through EliteFTS.com, commonly known as the home of "Westside Barbell Training Stuff". After living in Columbus, OH in 2003, and first learning about the Westside System when I was there, its always intrigued me, but not to the point where I was dying to try out their programs. I was too concerned about sports training and endurance training later on, while as a track & XC coach. Now that I'm out of coaching & full-time training, I feel its a good time to start trying something new out, and reading more about the Westside training systems they use. So, when I happened to get a link to an article by John Izzo that was placed on the EliteFTS.com site, I noticed they had a $2 special on some of their guides. I ordered all 4 that were for $2 each, plus another guide to boot, so I could justify a $9 shipping charge for only $8 worth of books. That's why I got the "Coach X" GPP book along with this set of specials. I've read through 2 of the guides so far.
Another fun toy I got was just a simple standard 5' barbell with the spin collars on them. Been doing some combo stuff insde for the time being.... read entire entry
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on 9/21/2008
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3.1
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KB Training for Fitness & Sport DVD: My Thoughts
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I just picked up this DVD last week, ordered it online like on Tues or Wed, and got it in the mail on Saturday. I spent Sunday afternoon viewing it, and liked a lot of what I saw.
Since I'm a self-confessed kettlebell workout junkie, this DVD was right in line with what I want out of a DVD: A lot of exercises & variations on ones I already do with my Kettlebabies.
This was designed by Jason C. Brown & Zach Even-Esh, who produced & demonstrated the exercises. These 2 are highly sought after online with their knowledge. I've learned quite a lot from Jason C. Brown out of his websites, newsletters, videos, and his KB Training for Sport e-book.
What I also got with the DVD was about 5 audio CD interviews with other experts on KB training implementations. I put 2 of them onto my MP3 player and listened to them while at work. ( I love my detailing job as I can wear my MP3 player all day and use the work time to be my education time as well.) So far, I'm liking what I've seen, and like what I have heard on the 2 CD's.
If you want to know more, just search for Jason C. Brown's stuff online, and I'm sure you'll find plenty of good KB stuff on a quick Google.
KB27
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on 9/2/2008
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2.1
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2 days of Roofing work = Test of Endurance
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I've just spent 2 days with my dad, working on the roof of my house. We took off one side on Friday, and put up about 2/3's of it by the end of the day around sundown. We then tackled the rest of it and started tearing off the other half on Saturday by noon. Then, we were able to get about 1/2 of it on by sundown again. All I can say at this point is:
1. Thank goodness for an air nailer.
2. Thank goodness for a skid-steer loader to lift up shingles to my roof.
3. Thank goodness I have Sunday as a full day of rest from the 2 day blast on my body.
Things that helped were taking my Stick device & a foam roller to my back & legs. I don't care how many 'experts' say to use the legs when you lift. Your back still takes a beating when you're lifting & moving on a slant, and you do it from 7am to 8pm-ish, with maybe an hour total of rest for eating times, for 2 straight days.
I don't know whether to say I'm in shape or out of shape after this 2-day test of strength & endurance work.
I got a new KB training DVD in the mail yesterday, so I'll at least watch that today and get some more pointers on increasing both strength & endurance.
Because after the house is done, I still have both sides of the garage to do, although the garage is roughly 1/2 of the house's size, so it shouldn't take quite as long to do.
KB27
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on 8/31/2008
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