12/27/08 Workout

100 pullups- 4 rds of 1 to 5 and 1. No time

4 rds of burpee variations = 80 burpees:
5 buprees
5 tuck jump burpees
alternate 5 long jump burpees with
5 180 turn burpees
Time: 8:41

12/26/08 Workout

100 pullups
100 pushups
100 situps
100 squats

Time: 37 min

12/24/08 Workout

Just mess'n around, didn't feel like work'n out.

20- upside down ring pullups.
SUGU- 10 x 5 w/ 2- 26# kbs
SUGU- 5 x 5 w/ 2- 36# kbs and abmat. Abmat made it easier on my back.

12/23/08 Workout

Fatburner 3rds @ 9:41
15-Round the world and back pullups
30 full ext pushups, 4-1/2" elevated
20 Iron cross pushups

12/22/08 Workout

22 degrees in the garage.

3rds Fatburner @ 10 min

10 x 5:
Thrusters- 2- 26# kbs
overhead circles with sandbag- 36#.

12/21/08 Workout

Fatburner Circuit. 3 rds @ 9:58

20 sets of 5 w/ 2- 26# kbs
5- Thrusters
5- inverted rows
time @ 14:58

12/17/08 Workout

2 rds:
10 knee to elbows
10 sit throughs
10 spin outs
10 burpees
10 squats
10 jumping pullups
10 hanging knee to elbows

3 rds
5/r 5 l- 36# kb
swings
snatchs
thrusters.

12/16/08 Workout

55 Burpees @ 3:34
25 sets of 2 dead hang pullups
25 sets of 2 dead hang dips

12/15/08 My insane workout

FatBurner circuit:
10-knee to elbows,(pushup position)
10-sit thru's
10-spin-outs
10 burpees
10 squats
10-jumping pullups
10- hanging knees to elbows

5 rds @ 22.29

12/12/08 Workout

5 pullups/10 burpees
5 pullups / 9 burpees
down to 1
Time : 8:50

10 iron cross pushups

5 R/5L swing/snatch/clean with thruster
5 sets of 5

12/11/08 Workout

9:00 pm Short workout

4 x 5 of situp/getup w/ 53# barbell.

12/09/08 Workout

Rounds in 20 minute
10 Burpees
10 squats
10 jumping pullups
10 hanging knees to elbows.

8 rds @ 18:33

This one kills me. Got to do this more often.

12/08/08 Workout

5 rds 2-20# dbs

spin-out
pushup w/ r/l row
4- spiderman pushups
pushup w/ r/l row
spin-out
4 spiderman pushups on return.

12/06/08 Workout

5 rds

10-burpees
10-squats
10-jumping pullups
10- hanging knees to elbows
Time : 12:28

2 extra rds no time

Intended to do 10 rounds. Can't believe how this smoked me.

12/05/08 New Workout

2 x 10
Spin out 2-20# db
reach over 2-15 db
to knees and back up 20# db
SUSU 20# db
SUSU Burpees 2- 25
pushup and RR 2-25# db

12/04/08 New Workout

5 x 10

Spin outs - 2-15# dbs
Burpees- 2- 25# dbs
RR- 2 - 25# dbs
situp standup 26# kb

12/02/08 Workout

Workday.

100 resistance band curls
100 resistnace band triceps
100 bent over squat jumps.

Later on:
2- 26# kbs
5 x 10 Dbl snatch, thruster

12/01/08 Workout

Workday. Stiff

Burpees 10-1 4:09

10R/L snatches- 36#
10R/L C&P
10R/L rev lunges.

11/29/08 Workout

5 - 10-15

5 pullups ( About 3/4 way down.)
10 pushups
15 squats

18 rounds @ 17:51

11/24/08 Workout

135 pullups @ 25 minutes

55 burpees @ 4:00. (not good), 20 seconds over.

11/22/08 Workout

10 rds: Not timed
10 - Thrusters. 2- 26# kbs
5 pullups.

10 rds: Not timed.
10 R/ 10 L- RR's 36# kb.

11/20/08 Workout

Stair Climber 20 minutes
30 seconds regular pace
30 seconds all out.

Later on:

pullups 2 x 10

11/19/08 Workout

55 Burpees @ 3:44

11/18/08 Workout

Don't feel like working out but:

5 pullups/ 10 burpees
5 pullups/ 9 burpees
Down to 1
Time 7:50

Thrusters, 2- 36# kbs 5 x 6

11/15/08 Workout

Bent over bupees-10-1 @ 3:08

5 pullups
5R/5L leg climbers-5 sets

5 pullups
5R/5L crossleg situps-5 sets

Rope swings- 2-26# kbs- 5 x 20

Inverted rope presses??? 5R/5L 26# kb, 5 sets

11/11/08 Workout

5- ab-straps elbow pullups
10- bent over squat jumps
10 rounds

10 x 10 bent over squat jumps w/ 2 -15# dbs

55- bent over burpees. No pushups

11/10/08 Workout

Happy birthday to the US Marine Corps.

50 ab-strap pullups

5 rounds
5-pullups( feet on rafter)
5 R / 5L T-pushups. 2-25# dbs

10 x 6 thrusters. 2- 36# kbs.

11/09/08 Workout

50- ab-strap pullups

5 pullups 10 burpees
5 pullups 9 burpees
down to 1
time: 7:44 = new personal record

55 thrusters-2- 36# kbs

25 sugu 2- 26# kbs

11/07/08 Workout

50 elbow pullups w/ab straps
100 macebell swings,( 13.5# sledge)

55 burpees 3:42

5 R/ 5 L 2-26# kbs
Down block/rev punch-
up block/ rev punch 0
lunge punch/hi pull/snatch

2 - 36# kb
10 thrusters
10 alt cleans
5R/5L snatchs
5 dbl snatchs

11/06/08 Workout

50 hanging knees to elbows

36#kb
50 R/ 50L swings
50 R/L C&P
50 R/L snatches

15 SUGU 2-26 #kbs.

11/05/08 Workout

100- hanging kips
100- macebell swings. (13.5# sledge hammer0

55 burpees @ 3:40

100 pullups @ 13:06

10/31/08 Workout

7 sets of 5. 2- 26#kb
ladder dips
lunge pivots
ring pullupls
and
3 sets of 5.( 2-36# kbs)

10 sets of 5. (2-*26# kb)
SUGU
seated ohp

50 ballistic pushups

10/29/08 Workout

20 sets of 5. 36 # kb
Circuit:
5 Swings R/ L
5 Snatches R /L
5 Thrusters- 2- 36# kbs
5 pullups
5 assist ring dips.
Total reps--700
1 hr-38 min. Took my good ole time.

10/28/08 Workout

Didn't feel like working out so;

50 R/ 50 L Windmills-2- 26# kbs
50 R/ 50 kL Windmills 2- 36# kbs

Faked the body out by taking my time by doing them slow but still broke out in a sweat.

10/27/08 Workout

100- Hang kips
5 r/l-snatch/ohp-26# kb
5 - squats 2-26# kbs

21-15-9
21-thrusters/21 pullups
15 thrusters / 15 pullups
9 - thrusters/ 9 pullups

Time: 9:05

10/24/08 Workout

Kettlebell Karate moves
5up/ 5 back
2- 26# kbs
Lunge punch
Scooping block
Rising block/reverse punch
Down block/ rev.punch
Inside block/ backfist/rev punch
Alt cleans.

SUGU-2- 26# 10 sets of 5

10/22/08 Workout

100-Hanging kips
100 macebell swings(using 13.5# sledgehammer)

5 pullups/14 burpees
5 pullups/ 13 burpees
down to1
time: 16:56. New PR

Not bad for not feeling like working out.

10/20/08 Workout

100- hanging kips
100 macebell swings. (13.5# sledgehammer)

5 pullups 10- SUSU -burpee- OHP-2- 25# DB's
5 pullups 9- "" " '''' '' '''''
Down to 1
Tiime: 24:06

10/18/08 Workout

100 Hanging kips

100- macebell swings using 13.5 # sledgehammer

5-pullups
10 pushups
15 squats
10 rds @ 8:43
5 rds not timed

10/15/08 Workout

100 hang kips

Macebell practice using 13.5# sledgehammer.
20 sets of 5 R + 5 L

3-mini squat jumps 1 minute on/1 min off.

10/14/08 Workout

20 min stair climber. 30 sec regular pace, 30 sec all out
5 R/5 L suitcase transfer. 2-36#kbs 10 x 5
10 R 10 L rear lunge/ohp 2-36#
20 alt cleans 2-36#
pullups: 18-12-7-6-5-5-5 -5= 63

10/13/08 Workout

100 hanging kips
5 rds
5 pullups
10 alt cleans, 2-26#
5 dbl snatch with thruster
5 ring dips
Time @ 10:16

5 rds
5-pullups
10 pushups
15 squats
Time @ 4:11

5 rds
5 ring knees to elbows
10 hacking swings with 26 # kb

10 sets of 2 dbl SUGU 2-36# kb. Could not do them without kipping. DAMN!

10/10/08 Workout

100 hanging kips

5-10-15

3/4 of max 18 sets = 14

5 pullups
10 pushups
15 squats

14 rounds @ 14:00

10/08/08 Workout

100 hang kips

5 pullups/14 burpees
5 pullups/ 13 burpees
Continue down to 1

Time: 16:57

Personal Record: OOORAAA!!

10/06/08 Workout

100 hanging kips
Pullups-10-8-6-4-4

36# kb
5 rounds
5- swings/hi pulls/snatchs/windmill/thruster

Time: 13:50

10/05/08 Workout

100 hang kips
Pullups: 23-15-7-5-5
Burpees 10 to 1: 3;37
SUGU- 4 sets of 5. 2- 26# kb
Triceps 4 x 5. -2 26# kb
Thrusters: 3 x 10. 2- 26# kb

10/01/08 Workout

100 hang kips
10 sets of 5 -Ring dips/ inverted rope row pulls
3 sets of 15 - sumi clean to squat with thruster--36# kb

Not bad for didn't want kto workout.

10/01/08 Workout

09/30/08 Workout

Tire Sled routine 5 rds.
Distance 140 feet.
17" Truck tire wt 37 pounds

Run up
Return backwards
Bear crawl up
Push tire back
Tire toss up
Tire throw back

09/26/08 Workou

Taking an easier day.

100 Hanging kips

Square pullups. Up Right to left and down then back = 1 round. 10 rounds.
dbl kb- 2- 26# kbs
7 sets of 10: snatch then OH Squat.

4 sets of 20: swings

09/24/08 Workout

100 hanging kips
36# kb
7 sets of 10 R / L swings
7 sets of 10 R / L snatches
7 sets of 10 R / L clean with thruster

Time 46:21

09/22/08 Workout

100 hanging kips

55 burpees @ 4:11

09/21/08 Workout

100 hanging kips

36# kb
7 sets of 10 R /L snatches. = 140 reps
7 sets of 10 R / L clean with thruster. (clean, squat, ohp) = 420 reps

Total Reps = 560 reps @ 55 minutes. Not racing against clock.

09/19908 Workout

Warmup: 100 Hanging kips

7 sets of 10 R / L Clean and ohp.

Cut workout short. Had to install a couple of sconces for my dear wife.

09/17/08 Workout

Warm up: 100 hanging kips

Snatches: 7 x 10 R/L = 144 reps 36# kb.

Pullups: 23--personal record. Hoooraaaaa!
15
10
7
5
Total: 60

Suitcase squats: 2- 36# kb. 4 x 25 = 100 reps
note: light headed after each 25.

09/15/08 Workout

Didn't feel like working out today.

36#kb
Snatch-5 x 6 R /L
C+P- 5 X 6 r/l\
Cleans- 5 x 6 r/l

55 burpees @ 4:28

09/14/08 Workout

Mentoring workout at the YMCA

Came home and did 3 rounds:
5 pullups
5 R/L -swings/hipulls/snatch/windmills/clean and thruster.

For some reason this is smoking my arms and grip. Time to include this more often.

Workout 09/12/08

Warmup: 100 Hanging kips

21-15-9
Thrusters, 2- 36# kbs
Pullups

Time: 9:23

Workout 09/10/08

100- hanging kips
5- rounds:
5-pullups
5-12" plyo pushups
5-leaping pushups
5-full ext. pushups
5- roll outs
Time : 13:00

Deadlifts 155# - 6
Deadlifts- 175# -6

New: Feet in tire rim: bench press 2-36# kb into situp getup 5 x 10

Workout 09/08/08

Burpees 14 to 1 10:00
Stair climber--5:00

09/07/08 Workout

Don't know how to put this:
Situp to squat to pushup to stand, curl and ohp. 2-25# dbs

55@ 19:31

09/05/08 Workout

Warm up: 100 hanging kips

Round 1 36#kb
5R/5L Snatches/ 10Burpees
5R/5L Snatches/9 Burpees
Down to 1

Round 2
5R/5L C + OHP/ 7 Burpees
Down to 1.

Workout 09/03/08

3 rounds Tire sled :

Run 150'
Return backwards
Bear crawl up
Tire push back
Tire toss up
Tire throw back.

Workout 09/02/08

Warm up: 100 hanging kips

Round 1 36#kb
5R/5L Snatches/ 10Burpees
5R/5L Snatches/9 Burpees
Down to 1 Time: 11:24

Round 2
5R/5L C + OHP/ 7 Burpees
Down to 1. Time :8:18

22 Coninuous pullups, Owch! Broke a callus.

08/29/08 Workout

100 hanging swings

5 pullups/ 10 burpees. Down to 1-@8:23
5 R/L swings/hipulls,snatches,windmills,clean and thruster
3 rounds

08/27/08 Workout

Warmup: 100 hanging leg swings.
5 ring pullups/10 burpees
"" """""" /9 burpees
down to 1
Time 7:47

5 R/L- swings,hipulls,snatches,windmills, thrusters. 36# kb
4 rounds

5 ring L-sit pullups

08/25/08 Workout

5 pullups
10 burpees
5 pullups
9 burpees
down to 1
Time: 8:00. 1 minute too long.

5 R/L- swings/hipulls/snatches/windmills/cleans with thrusters. 36# kb

Two rounds and arms gave out. I got to do more of these.

08/24/08 Workout

Combo: 2- 25# db's

25- T-press right
25 T-press left
25 DL to OHP

Workout 08/23/08

22 continous pullups . Goal is 30

Workout 08/22/08

5 pullups / 14 Burpees
5 pullups / 13 burpees
down to one
Total: 70 Pullups/ 105 brupees
17: 23

Workout 08/20/08

21-15-9 Thrusters and pullups 2- 36# KB

@ 10:29

Good grief.

Workout 08/19/08

5-10-15

5 pullups
10 Pushups
15 Squats

14 rounds @ 14:57

Not good. Took a minute too long. Now I have to play with this.

Workout 8/15/08

10 swings/ 10 burpees
9 "" / 9 burpees
Down to 1

Time: 6:00

Workout 08/13/08

10 swings
1 Burpee
10 swings
2 burpees
up to 10 burpees

Time: 6:21 36# KB

This is a reverse of yesterday's. Wanted to see the difference between 10 to 1 burpees and 1 to 10.

Snatches:
50 R / 50 left

Time 9:50

Workout 08/12/08

10 swings
10 burpees
10 swings
9 burpees
down to 1

Time: 6:56 W/ 36 pound kb

50 C&P right
50 C &P left

Workout 08/11/08

5 pullups,(feet on joist)
14 Burpees
5 pullups
13 burpees
down to 1.

17:50

Workout 08/06/08

5 pullups
14 burpees
5 pullups
13 burpees
down to 1

Time 19:09

Workout 8/5/08

Tire sled workout. 6 part exercise:

2 rounds

Run up
Return backward
Bear crawl up
Return push tire
Tire toss up
Tire throw retrun.

Workout 08/01/08

30 rounds:

4-pullups
4-ring dips

Each pullup and dip was done one at a time.

Workout 07/31/08

105 Burpees,(14-1) @ 10:35

Previous:
5/18 @ 10:05
5/20 @ 11:59
6/12 @ 10:15
6/26 @ 11:23
7/28 @ 10:36

Range Of Motion practice:
100-Door Jamb OHP

No Workout Today

Digging a trench looking for broken wires, 4 .5 hours @ 95 degrees +.

It's mind boggling how sore my glutes and quads are after yesterday's workout. You would think after all the squats I do would've helped, but nada. My wife laughs when I go up and down steps and I'm hollering ow!, ow!, ow!.

07/29/08 Workout

5 rounds :

100 rope jumps
50 squats

time: 15:30

07/28/08 Workout

105 burpees.(14-1) @ 10:36
105 band assist pullups, chinups and rope. Alternating every 5 reps
40 squat jumps. 25# dumbell
10 box steps, 20", r/l, 2- 36# kbs.

Workout 07/26/08

5-10-15

10 rounds:

5 pullups
10 pushups
15 squats
Time: 9:40

Back from vacation

Had a great week with the grandkids down Ocean City, MD. All I did was eat. Left home 165#, came back 171.5#. Back to the discipline of workouts and proper portions on the plate.

07/17/08 Workout

Rounds: 36#KB
5- Assist pullups, (working lats)
5-cleans
5-swings
5- hi-pulls
5-snatches
5- windmills
5- sots press

4 rounds in 22:17. Unbelievably terrible. Need to do this WO a lot more.

Tuesday 07/14/08 Workout

Handstand pushups-----L- pullups
15--1
13--3
11--5
9--7
7--9
5--11
3--13
1--15
Time 21:13

Used parrellets w/feet on ladder. Had to do L-pullups one at a time with some cheating.

07/14/08 Workout

It's amazing how my body tries to sabatoge me with a nausea feeling to prevent me from working out. It knows what's coming.

5 pullups
14 Burpees
5 pullups
13 Burpees
5 pullups
12 burpees
etc.etc down to 1

Total: 70 pullups/ 10 burpees @ 17:20

PR: Almost 2 minutes off from last time 07/07/08 .

Workout 7/12/08

90 + degrees out.

Horizontal Power Circuit W/ Tire sled:
Course; 150 ft one way.
Run up
Return Backwards
Bear Crawl up.
Tire Push back.
Tire Toss up.
Tire Throw back.

40 lunge walks, 36# KB
Sitting ohp. 2- 36# KB 10 + 3x5

Workout 7/11/08

10 rds.
5 pullups
10 pushups
15 squats
Time:10:18 Should've been under 10 minutes.

7 rds
5 elbow pulldowns w/ab straps
5 skin the cat
5 upside down pullups
5 Double KB situp/getup, w/2-26# kb.

Hot today. inside garage 87 degrees out side 90 plus and humid.

Karate Ketllebell Workout

This is one of the exercises I do to avoid monotony. The karate moves are:
90 degree stance,(shiko dachi).
Right Reverse Punch
Right Rear elbow smash
Right Reverse Punch
Right Backfist. / Repeat other side.

With KB:
Rt punch
Rt Hi pull
Rt Snatch
Windmill
Drop to lunge position and overhead press.
stand and figure 8 to other side and repeat.

Rounds in 20 minutes

1 round = 5 pullups
5 Dips, ring or chairs
KB routine.

7/7/08 Workout

Haven't worked out since Thursday so today I got even:

5 pullups
14 Burpees
5 pullups
13 Burpees
5 pullups
12 Burpees
etc. etc down to 1

Total: 70 pullups/ 105 Burpees @ 19:02

More videos

I made two more videos. T-Press and Full Body Workout.

http://www.youtube.com/user/ideaman99

Circuit 1

Here's my first workout demo: http://tinyurl.com/5fnsyq.

I'm starting to get into this. The next demo will be about "T" exercises.

Upload Test

My other alias is "ideaman". Here's some music rcordings I did and my cousin uploaded them to LiveVideo. I'm speaking to an old classmate, "High Five" whom I haven't seen since 9th grade. We were battling each other with the piano.

http://www.livevideo.com/ideaman

My first blog

How about that! After 67 years I created my first blog. I guess they were right... I am a tad slow.