lost another 3 lbs last week. So i am very happy with my weight loss. It's odd because my cardio is still in the early stages. The VO2 Max snatch workout is minimal, but i am doing weight watchers for 5 days per week. last year part of my problem was that i was only doing it 4 days so this extra day of being good really helps. basiclly i follow the points from Sunday to Friday morning weigh in. what i should do is be good on Fridays also and weigh in on Saturdays but the weight is coming off fast enough right now, and if i make it too hard to follow i will quit like i usually do
Thursday workout
VO2 Max snatches w/ 24 kg
15:15 for 10 sets / 6 reps per set
- getting up there and still feeling pretty good
- seems to workoput pretty good as a warn up before the grip stuff also
Press ladder w/ 32 kg
3,3,3,2,2
- that 3rd set of 3 was tough. i really need to get the 3rd day per week into this cycle!!!
2 HP
50 x 6, 70 x 3, 90 x 1, 120 x 1, 135 x 14 (4,4,4,2)
- the last set is getting tough, next week at 140 may be our max for the 14 reps
- i'll only add the 5 lbs per week if i can get the 14 reps as 4,4,4,2
- most of the reps were still regrip, i cant do 4 without putting it down
ISO's with IM wraps. Not supposed to be ISO's but i tried to bend an old Bastard from 30 degrees and it only made it to 35 degrees.
Did 2 hits after that and i never moved again
IM wraps with pcs pre bent to 30 degrees
3 pcs 1/4" x 7" crs
1 pc 1/4" hex x 7" crs
1 pc 1/4" hex x 6" crs
3 pcs 60d nails
Bare Hand
1 pc of 3/16" x 6" crs (160 lb)
*** DU worked the best but i had to keep moving it to different positions because it hurts. So all of the positions were modified at best.
Not much bending but i am trying to do something atleast every other night to get back on track and kill some big stuff this year
cutting the heads off the nails with my new (craigs list special) 48" bolt cutters works great, it really cuts out all the wrapping time that i hate
Saturday, February 6, 2010
Sunday, January 31, 2010
Sunday Calibrating
400, 430, 450, 460, 465, 450, 470, 500, 520, 450, 500, 530, 550, 570, 590, 595, 450, 520, 560, 590, 600, 605, 220, 240, 260, 280, 295, 300
Thanks 12,300 lbs and it actuallt felt pretty good. I need to see if it has halped with my DO. I just want to get ahead of all this calibrating so i can take a break and do other workouts. Once i can get a better stock pile i can rest and then just fill gaps when people but stuff, IF they ever start doing it. I think 5 guys have actually bought stuff so far. Worse case i will have enough bending stock to last a little while, LOL
400, 430, 450, 460, 465, 450, 470, 500, 520, 450, 500, 530, 550, 570, 590, 595, 450, 520, 560, 590, 600, 605, 220, 240, 260, 280, 295, 300
Thanks 12,300 lbs and it actuallt felt pretty good. I need to see if it has halped with my DO. I just want to get ahead of all this calibrating so i can take a break and do other workouts. Once i can get a better stock pile i can rest and then just fill gaps when people but stuff, IF they ever start doing it. I think 5 guys have actually bought stuff so far. Worse case i will have enough bending stock to last a little while, LOL
Friday, January 29, 2010
284.8
Wow, what a great weigh in this morning. So thats 19.2 lbs so far this year, and i have not really kicked into the killer cardio with KB Snatches & Treadmill work.
Only workout i plan on doing tonight will be calibrating a bunch of stock and some more bending, i'll update this blog latter
Only workout i plan on doing tonight will be calibrating a bunch of stock and some more bending, i'll update this blog latter
catch up on the last couple of days
I still have not done the KB & Swing workout, but its getting closer. I figure the lore i post about it the better chance i have of getting started
Wednesday:
The only workout i did was steel calibrating. That is basicly a modified hand & thigh dead lift. The weight only has to come off the ground, both ends of the bar, and it is a good lift. I have someone watch me for the heavy weights because its tough to tell sometimes. So all the weights i list are 1 rep, then i add weight and lift again with a couple of min rest so i can add the weight and let the bar cool down
500,530,545, 500,570,600,620,630,500,600,630,650,670
- I can really feel it throughout my whole damn body.
Thursday:
Calibrating - 600,650,670,690,710,715
PM workout
KB Presses with a 32 kg bell
Ladders (So 3,3 = 1,1,2,2,3,3 without putting down the bell)
3,3 - 3,3, - 2,2 - 2,2 - 2,2
2HP (done between sets of presses)
50 lbs - 6 reps
70 lbs - 3 reps
90 lbs - 1 rep
120 lbs - 1 rep
125 lbs - 14 reps (4,4,4,2)
*** We need to try Presses & 2 hp after the cardio so we are warmed up. I thought the extra warm ups at a lighter weight would help but this still seems harder then it should be
VO2 Max w/ 24 kg bell
15:15 for 8 sets
*** Slow progress but it still got our heart rate up pretty darn good.
Bending (LOL)
320 lb 6" nail
- 3 with DU
415 lb 6" Grade 2 bolt - DU was a no go so i reversed it in 2 hits then swept it DO finally crushing it.
*** Very dissapointing night for bending
Wednesday:
The only workout i did was steel calibrating. That is basicly a modified hand & thigh dead lift. The weight only has to come off the ground, both ends of the bar, and it is a good lift. I have someone watch me for the heavy weights because its tough to tell sometimes. So all the weights i list are 1 rep, then i add weight and lift again with a couple of min rest so i can add the weight and let the bar cool down
500,530,545, 500,570,600,620,630,500,600,630,650,670
- I can really feel it throughout my whole damn body.
Thursday:
Calibrating - 600,650,670,690,710,715
PM workout
KB Presses with a 32 kg bell
Ladders (So 3,3 = 1,1,2,2,3,3 without putting down the bell)
3,3 - 3,3, - 2,2 - 2,2 - 2,2
2HP (done between sets of presses)
50 lbs - 6 reps
70 lbs - 3 reps
90 lbs - 1 rep
120 lbs - 1 rep
125 lbs - 14 reps (4,4,4,2)
*** We need to try Presses & 2 hp after the cardio so we are warmed up. I thought the extra warm ups at a lighter weight would help but this still seems harder then it should be
VO2 Max w/ 24 kg bell
15:15 for 8 sets
*** Slow progress but it still got our heart rate up pretty darn good.
Bending (LOL)
320 lb 6" nail
- 3 with DU
415 lb 6" Grade 2 bolt - DU was a no go so i reversed it in 2 hits then swept it DO finally crushing it.
*** Very dissapointing night for bending
Wednesday, January 27, 2010
KB Swings & Walking on a Treadmill
No workout last night, but i used bolt cutters to cut a bunch of Drill Rod for the Benders Battlefield. That alone worked up a sweat. Pytting one haldle on the ground and pushing straight down on the other handle gets tough. I cut over 130 pcs and some was as bug as 9mm. It would be alot easier if i had a larger pair of bolt cutters. I also realized that it works my wrist trying to stabalize it to push downward. Maybe thats a good thing. It's hard to tell because my wrist has been sore for so long now.
When i weighed myself yesterday i was at the same weight i was last Friday, so it should be a good week for weight loss. Now i just need to get on that treadmill and start my kettlebell / walk workout. That should help shred some weight and also help my grip. See Below for my best, and lets see how good i can do now, will be interesting
25 reps of a 2-Hand Swing w/ 24 kg bell and active rest between sets is walking on a treadmill
1:00 rest - PR is 52 min = 650 swings
1:30 rest - PR is 75 min = 750 swings
I need to start with the longer rest period so 1:30 will be a starting point. And in the beginning i am sure my Cardio will hold me back, but after a little while it will be grip strength
I did this before i ever did any grip stuff at all. So i do not know if it will definately work but it cant hurt. I know its what i used a coule of years ago to loose 60 lbs.
When i weighed myself yesterday i was at the same weight i was last Friday, so it should be a good week for weight loss. Now i just need to get on that treadmill and start my kettlebell / walk workout. That should help shred some weight and also help my grip. See Below for my best, and lets see how good i can do now, will be interesting
25 reps of a 2-Hand Swing w/ 24 kg bell and active rest between sets is walking on a treadmill
1:00 rest - PR is 52 min = 650 swings
1:30 rest - PR is 75 min = 750 swings
I need to start with the longer rest period so 1:30 will be a starting point. And in the beginning i am sure my Cardio will hold me back, but after a little while it will be grip strength
I did this before i ever did any grip stuff at all. So i do not know if it will definately work but it cant hurt. I know its what i used a coule of years ago to loose 60 lbs.
Monday, January 25, 2010
Damn my wrist is real sore, and not even the DMSO is helping. Oh Well, i'm done taking time off. It is time to start pushing through this pain BS.
Kettlebell Press Ladder
32 kb bell
1,1,2,2
1,1,2,2
1,1
1,1
1,1
2 HP pinch (done between sets of presses)
6 rep - 50 lbs
3 reps 70 lbs
1 rep - 90 lbs
1 rep - 120 lbs
14 reps 130 lbs
(3,3,3,3,2) switching while a partner did his reps
Kettlebell Snatches
w/ 24 kg
15:15
6 reps per 15 sec
8 sets
*** Could have done more but we are progressing my 2 sets per week
*** Still enough to break a sweat (becausei am so out of shape with Cardio)
David Hornes' WD
3 sets of 5
1/1 with the Black spring
Braced Bending
16" x 7/16" Zinc Plated
*** Alot Harder then i thought, i need to work on this
12" x 1/2" HRS
*** Failed to even kink it
*** This was from Carl Answara, some very tough steel
DU
320 lb 60 D nail
*** First DU ever, i was excited
412 lb 5/15" x Grade 2 Bolt
*** Wobbled it, not so excited anymore
*** 1-3/4" from the ends, i will move it closer to the center next time
Ripping
1 - Arch Digest
*** Thin but tough because all colored pages
*** Had to cheat it to start it, i actually ripped a couple pages at a time because i could not even pop it.
Kettlebell Press Ladder
32 kb bell
1,1,2,2
1,1,2,2
1,1
1,1
1,1
2 HP pinch (done between sets of presses)
6 rep - 50 lbs
3 reps 70 lbs
1 rep - 90 lbs
1 rep - 120 lbs
14 reps 130 lbs
(3,3,3,3,2) switching while a partner did his reps
Kettlebell Snatches
w/ 24 kg
15:15
6 reps per 15 sec
8 sets
*** Could have done more but we are progressing my 2 sets per week
*** Still enough to break a sweat (becausei am so out of shape with Cardio)
David Hornes' WD
3 sets of 5
1/1 with the Black spring
Braced Bending
16" x 7/16" Zinc Plated
*** Alot Harder then i thought, i need to work on this
12" x 1/2" HRS
*** Failed to even kink it
*** This was from Carl Answara, some very tough steel
DU
320 lb 60 D nail
*** First DU ever, i was excited
412 lb 5/15" x Grade 2 Bolt
*** Wobbled it, not so excited anymore
*** 1-3/4" from the ends, i will move it closer to the center next time
Ripping
1 - Arch Digest
*** Thin but tough because all colored pages
*** Had to cheat it to start it, i actually ripped a couple pages at a time because i could not even pop it.
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