Muata's Online Training Journal

Well, last week I completed the 4 week cycle I discussed in my last post. It had been a while since I trained my DB swing and DB presses. I trained in the park close to my house early in the morning, and I loved every minute of it.

I was able to work up to a 95# one-arm DB push press, and I was able to swing 85# overhead for a new PR too. It was a productive cycle that I plan on revisiting before the weather forces me back indoors.

Nevertheless, starting next week, I’m going take my KBs to the park. Now, I’m only going to train with my KBs twice a week because at least once (or twice) a week I plan on walking with my heavier weighted vest. I bought a 60# weighted vest off of ebay a couple of years ago, and now I’ve reached the point where my 20# vest offers little resistance. So, it’s time to increase the weight. But, I don’t plan on using more than 35 or 40# though. I don’t want my hikes to interfere with my KB training.

Speaking of which, I’ve decided that I’m not going to increase the weight of my KBs for the entire training cycle. Both of my KBs are loaded to 63#, which is far from easy for me, but not too heavy to not get in quality reps.

OK, so here’s my two routines that I’ll follow for this cycle:

Workout A
- 100 jumping jacks – (warmup)

a1: Dbl. KB Rows – 2 x 5 (warm-up); 3 x 5 (working weight)
a2: Weighted PushUps – 2 x 5 (w/o vest); 3 x 5 (w/vest)
b1: One arm KB Press – 2 x 5 (warm-up); 3 x 3 (ww)
b2: Dbl KB SLDL – 3 x 5 (ww)
c1: KB Sidebends – 3 x 6 (ww)
c2: Dbl. KB Shrugs – 3 x 6 (ww)

- 100 jumping jacks – (cool down)

Workout B
- 100 jumping jacks – (warmup)

a1:Dbl. KB Hang Cleans – 2 x 5 (warm-up); 3 x 3 (working weight)
a2:Dbl. KB Press – 2 x 5 (warm-up); 3 x 3 (ww)
b1: Gripper – 3 x 10
b2: KB Sidebends – 3 x 6 (ww)
b3: Bicep Curls (w/chest xpander) – 3 x 10
b4: Ab Vacuums – 3 x 45 seconds

- 100 jumping jacks – (cool down)

Well, there you go; it’s a sweet and simple routine that emphasizes compound movements that work the largest muscles in the body. I plan on keeping the weight, sets, and reps the same for the entire cycle.

I got this idea from Coach Sommers Building The Gymnastic Body. He said that when an athlete did one entire cycle with the same weight and reps, at the end of the cycle, he can say that he truly owns the weight.

Yes, it is a slower way to progress, but so what?  I plan on training for the rest of my life, so what’s the rush?

Also, I won’t be posting any videos or keeping track of my training online.  I’m married to my little Mead Five Star miniature spiral notebook!  It’s just much easier to use pen and paper for my training journals; however, I will come back here and give you guys an update as to how the training cycle went.

So, stay tuned

Alright guys, I tried to video each one of my workouts, but the editing process takes too damn long!  It would take me close to twice as long to edit my video than it did for me to actually train!  So, I’m going to periodically videotape certain sessions in my cycle.  I’m considering just taping the first and the last session of this training cycle, but I’m not so sure just yet ….

Anyway, I’m very happy with the way my last training cycle went.  I was able to work up to using two 62# KBs as my working weight.  Considering that I started with two 50# KBs a couple of months ago, I’m happy with the progress I’ve made.  However, summer is just around the corner, so it’s time for me to start training outdoors again!

Instead of lifting behind my “condo”, I’m going to drive to a nice park that’s less than 5 minutes away.  I’ve decided that I’m going to break out my home-made DBs.  I’m going to call this tranining cycle, my  Poor Man’s Olympic Lifting Routine, which is an idea I got from an article written Brooks Kubik’s Dinosaur Training Newsletter.

What I like about this routine is that all I need is my DB handles and a bunch of 10# plates.  I plan on lifting twice a week (Monday & Friday) and walking with my weighted vest and walking poles on the day in between my lifting (Wednesday).  On the other days, I’ll probably go for a daily 30 minute stroll just to enjoy the weather and not for “exercise”.

So, here’s my two lifting routines:

Workout A

• One Arm Overhead DB Swing
• Ab Vacuums
• Chest Lift
• Hindu Squats

Workout B

• One Arm DB Press
• Sidebends/Shrugs
• Gripper
• DB bicep curls

I’ll start this new training cycle on Monday, June 6th.  On this day, I’ll post the weights, sets, and reps that I’m going to use.

I recorded my two training sessions this week that just happened to fall on the week of my 40th B-day.  The only reason I even edited these is because I cheated and used the “Magic Movie” option in the FlipShare program!  I really think that my days of spending hours editing my training vidz may be over

Anyway, enjoy ….

OK, here’s my first video in over a year.  This is part of my Friday routine; I still have to edit Monday and Wednesdays sessions.  Enjoy!

Ok, I’ve been training according to my schedule, but it’s taking time to get back into editing my videos and posting them here in a timely fashion. So, bear with me

Alright, I think that I’m now in a position to post to my online journal again.  To make everything easier, I’m considering making this a vblog (video blog); however, I need to pickup another video camera.  So, we’ll see.

Nevertheless, as I’ve said more than one time in this journal, I have been training very regularly since my last post here.  Actually, I’ve been making some of the best progress ever.

Anyway, here are the three routines that I follow with the sets and reps:

Workout A
- 100 jumping jacks – (warmup)

• a1: Dbl. KB Rows – 2 x 5 (warm-up); 3 x 5  (working weight)
• a2: Weighted PushUps – 2 x 5 (w/o vest); 3 x 5  (w/vest)
• b1: One arm KB Press – 2 x 5 (warm-up); 3 x 3 (ww)
• b2: Dbl KB SLDL – 3 x 5 (ww)
• b3: Chest Lift/Radar High Chest Pull – 3 x 6
• c1: KB Sidebends – 3 x 6 (ww)
• c2: Chest Xpander – 3 x 15
• c3: Dbl. KB Shrugs – 3 x 6 (ww)

- 100 jumping jacks – (cool down)

Workout B
- 100 jumping jacks – (warmup)

• a1: Dbl. KB Push Press – 2 x 5 (warm-up); 3 x 3 (working weight)
• a2: Chin Ups – 3 x 6
• b1: KB Swing – 3 x 10 (ww – one bell)
• b2: Chest Lift/Radar High Chest Pull – 3 x 6
• c1: Ab Vacuums – 3 x 30 (sec)
• c2: Gripper – 3 x 10
• c3: KB Sidebends – 3 x 6 (ww)

- 100 jumping jacks – (cool down)

Workout C
- 100 jumping jacks – (warmup)

• a1:Dbl. KB Hang Cleans – 2 x 5 (warm-up); 3 x 3 (working weight)
• a2:Dbl. KB Press – 2 x 5 (warm-up); 3 x 3 (ww)
• b1:Hindu Squats – 3 x 20
• b2: Chest Lift/Radar High Chest Pull – 3 x 6
• c1: Dbl. KB Shrugs – 3 x 6 (ww)
• c2: KB Sidebends – 3 x 6 (ww)
• c3: Bicep Curls (w/chest xpander) – 3 x 10

- 100 jumping jacks – (cool down)

Final Notes:

Since I train in the morning before work, I need to get in and out.  So, I superset (i.e., do one set of an exercise right after finishing one) certain exercises as the letters and numbers indicate.  With my “a” exercises, sometimes I rest in between exercises, especially when I’m doing hang cleans.  But, for my “b” and “c” exercises, I usually take a rest after completing all the exercises in that respective group.

I was able to finally purchase shot loadable KBs, so I’ve fallen in love with double KB training again.  The KBs that I train with now both weigh 35# empty, but they can be loaded up to 95# each!!!  Instead of using sand, shot, or spare change, I decided to use lead fish sinkers to add weight to my new bells.  I’ve found that 4 oz. barrel or egg-shaped sinkers fit perfectly and are easier to remove.  Also, their weight allows me to slowly add weight to each bell.

And, it’s worked too.  I’ve gone from training with two 50# KBs to starting this cycle with 58# KBs!  No, I’m no powerhouse KB lifter, but it feels damn good to be able to note and “feel” your progress …

For this six week cycle, I plan on training 3x week, and while I plan on keeping my sets and reps constant, I’m going to add a little weight each week.  Here’s a rough breakdown of my working weight for each week:

• 4/25 – 58# (working weight)
• 5/2 – 59# (ww)
• 5/9 – 60# (ww)
• 5/16 – 61# (ww)
• 5/23 – 62# (ww)
• 5/30 – 63# (ww)

Basically, I’m going to increase my weight each week by one pound (or four 1/4 lb. lead fish sinkers per bell).  I’m looking forward to seeing how well this cycle goes.

Alright, so now you know what I’ll be doing over the next 6 weeks, at least as far as my training goes.  Hopefully, I’ll be able to start posting vidz of my training routines soon, so stay tuned