56th day…

56th day of the 1000 day challenge.  This morning I didn’t work out 😦

However, I made up for it tonight a little.  I did the Power 90 Level III-IV Circuit/Sculpt tape tonight just a few minutes ago, and I used 20 pound weights on half of the exercises!  

This is the first time I’ve tried to use 20 lb weights. Up til now I was only using 10 lb weights as max on this workout.  I probably will feel this in the morning, but maybe not.  When I switched to the 10 lb weights on some of the more tough exercises it was like lifting paper, lol.  I will probably stick with this strategy going forward.

I also upped the weights on the kettlebell to 30 lbs tonight.  I have not tried any swinging with it but probably will in the near future.

The reason I was able to up the weights tonight is that a few days backmom and dad found some more of the old weights in the garage or basement from many years ago… so I had them in my trunk the last few days til today…  It’s still not the best set in the world… Had to use some duct tape on a few of them where age was starting to break down the plastic around the edges, but it’s all good.  I wish I had 4 of the ten lb weights to do the curls and stuff, but I made do with a couple of 5 lbs on one side and a 10 lb on the other to balance it out.  It looks a little odd, but it works.  I do have a couple of 8.5 lb weights I could use for curls, but no matching set for them so I could have one in each arm… would be sort of weird and unbalanced doing 17 lbs in one arm and 20 in the other… so I’ll stick with the two 10 lbs on one arm and a 10 lb + 2 of the 5lbs on the other arm.

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Day 33 of the 1000 day challenge..

Today’s workout is now complete… I did 17 minutes of the 40 minute kettle bell workout. I still was exhausted at the get ups stage like I was last time I tried this video…

but… unlike last time, I was using 15 lbs on the weights this time whereas last time it was only 7.5.

So then I took a 5 minute breather/ water break, got out the 10 lb one sided weight bar (shovel glove) and then did several shovel glove moves, doing 10 or so reps on each arm for each exercise. Exercises I got through were aim the spear, giant wrench, levered curl, tricep extension, levered overhead press and finally moulinet.

I really liked todays mix because the kettle bell works legs/lower core/back and the shovel glove works the upper body/arms/upper core… so it’s a combination that pretty much tackles the whole body with a pretty good workout… and since there is variety you are not working one muscle group to exhaustion…

The shovel glove bar has a couple of bolt holes in the center of it. I really like the whistling sound it makes when doing the moulinet…. sort of a low pitched whirring sound… I got myself a silver lightsaber thor hammer, lol.

I think this combination of kettlebell/shovel glove is probably going to be my one a day workout on the weekends… probably done once on Saturdays since Sunday is chore/laundry/rest/s day… I still might grab kettlebell or shovel glove to do a few swings after some other workouts during the weekdays, but not a full workout like today…

Eventually, someday I will conquer that kettlebell tape and do the full 40 minutes, even if it’s the last thing I do – it will get done someday, lol.

Here’s an interesting article I found yesterday about someone else doing mix of sledge and kettlebells:
http://www.mikemahler.com/online-library/articles/fat-loss/maxwell-sledgehammer-workout.html

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note – about an hour after posting this I did another little session with the shovel glove… and about an hour after that did another little session with about 20 kettlebell swings, and 20 pass around the waists both ways.

‘shovel glove’

After some experimentation, I got the clips off of one of the dumb bells, put them on the longer pole that used to be used as leg lift on my old hand me down weight set from many years ago… (the same pole that I took the foam pad off and cut to allow it to act as handles for the dumbbells…)

and I put a 10 lb weight on the end. This will work as my tool to do shovel glove moves in our apartment. I love this since it’s an adjustable weight system, which means it’s really more adaptable, and more importantly, economically smart than just buying a real sledge hammer. It also negates the need for the ‘glove’ part of shovel glove… with that they were putting towels, sweaters or other cloth materials on the sledge hammers so as to not damage anything… a rounded weight on a bar shouldn’t hurt much unless I really hit it hard straight on or something on purpose.

If I need the weight to go down, I just will swap the 10 lb weight down to 5 lb, etc. If I want to go for the gold, I can add tons of weight to it eventually… probably won’t ever go past 20 lbs but you never know… Not sure what the weight capacity for this bar is? It wasn’t really intended for this sort of quick movement in these type of angles, but for now it will do well…

The bar is about 3 feet long or so, so it’s around the same size as a sledge. Only thing I’m not too sure about is if clips might slip with a lot of movement… but I have some heavier clips that I can use if I really need to. This is a bar off of an old school weight set, so it’s made of fairly thick metal – much more solid I think than the light weight metal used in the dumbbell set I recently bought… Between the kettle bell for lower core/leg strengthening and this thing for upper core and arm strengthening there’s lots of potential here…

Cash saved from this – used to buy Just Dance 3 at a used cd store today… 🙂

That game is going to have a high calorie burn I think… http://www.myfitnesspal.com/topics/show/447589-just-dance-3-wii-game

If you don’t have an old school weight bench available that has a leg left/curl thing on it at the bottom… you can probably cut a full sized benchpress bar in half or something to get a bar that’s about the same length.


edit – added some duct tape to the end of the bar at the very end just before the clip to help so clip won’t slip off… I don’t think it would have anyway, but little extra precautions like this can help keep big accidents from happening.

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Also, reading around on some forums… thinking the next time I have some free cash to spend on exercise stuff, I might get this thing
http://www.gymboss.com/… looks like it would be useful if/when I get in to doing a lot of my own routines instead of using videos to time things.

Here’s a review on it…

18th Evening… Went shopping! ;)

Today was staff appreciation day at work so I got a nice bbq lunch for free! Also, the boss decided to hand out ‘incentive cards’ today… We don’t work on a commission, but do work on a system that is somewhat similar to that sort of, where we have monthly audits done, and if you do so well in an audit you are eligible for an incentive card. There’s been a few months before now that I was not getting cards since our section was not eligible for them because of a joint team agreement to not have audits done for a few months due to a massive change in job duties (we wen’t from a single payer per patient account rep system to an alpha split based on patient’s last name so we all had to learn one another’s payers websites, phone numbers, contact info, special billing procedures, etc. inside and out and have been doing that the last couple of months)… The max incentive is $100.00, and we get a percentage of that based on audit scores. This round – I got the full one hundred bucks… so I decided to go and spend it…

Went to Wal-Mart with the intention of buying a doorway pull up thing that I saw a few months back… but ended up getting a 7 in 1 system that included that from Gold’s Gym. This thing has the door way pull up system, a ab roller (which basically is a lawn mower tire with an axle on it), and something very similar to the ‘perfect pushup’ infomercial item that is always blasted on late night tv these days… UNFORTUNATELY I won’t be able to use the pull up bar for a while until I get below 250 lbs since the Walmart employee at Wal-mart that I asked about the weight max on it (since it didn’t have it on the box, just on stuff inside of the box in manual, etc.) lied and said that the max weight was 300 or more lbs… I should take it back based on that premise alone, but won’t… It’s just an incentive to get down to that weight. I’ve come so far… hopefully a few more months and I’ll be there. I can still use the other parts in this kit for now… Also got a neat little tool in this gizmo… comes with a gizmo that has screwdriver and little hex wrench and hex screwdriver thingy too.
(there was another combo set from Gold’s Gym there that didn’t have the ‘perfect pushup’ gizmo but had something similar to the ‘shake weight’… after watching the South Park Episode on Shake Weight a few weeks back, and also after feeling how much strain is on my wrists doing the close pushups in the Power 90, I figured I definitely wanted the pushup gizmo instead of the shake weight deally bopper, lol)

Then decided to look around at Walmart for a few other things while I was in the exercise equipment aisle…

Found a nice little 8 lb medicine ball… Its a lot softer than most medicine balls I’ve seen… it’s like a plastic ball with sand inside of it… the plastic is soft. I hope it holds up. Seems like it’s very much more ergonomic than most medicine balls I’ve seen before that are made from hard plastic that is more like a basketball… this thing is more like a volleyball/kickball type of material… and it’s nice design… looks like a bowling ball from a distance.

Then… found a nice little dumbbell set that comes with a adjustable kettle bell handle so went ahead and picked it up too. I figure I better learn how to do the swings on this lighter adjustable system instead of trying to use that heavy ol ghettobell/concrete block and rope monster I put together a few days ago. There are four 7.5 lb weights there so there’s a max of 30 lbs if I use them all (unless I mix and match with some of my other weights that I already own). I’ll probably start with just two of them – or 15 lbs since that’s a fairly light weight amount, but enough that it’ll be a challenge at the start of learning this thing… I’ve read and heard on various kettle bell instruction videos in various places online that if you are going to get in to it, you need to use a weight that’s not too heavy but not too light because too light of a weight (which I suspect 7.5 lbs would be for me) will teach you bad form… which is bad news for when you go up in weight…

Well, about 75 bucks out of the hundred is now gone… but this is some stuff I’ll be using for years from now, and the benefits of having it will be enormous. I will still keep the ghetto bell in the car for now, but won’t probably approach it for a while til I’m ready because I think the last couple of times I tried it my back/neck was really strained afterwards much more than they should have been. Need to build up to that…

The other 25 bucks will probably go doing something fun with Tekla tomorrow… (on rest/s day). We are thinking about going to see a movie, but the only one that looks like it’d be worth spending money on that’s playing is Judge Dredd, which I’m not really sure if either of us wants to see or not… if we don’t do that we’ll do something else.. maybe go out and eat or something.

various ghetto bells online…

My own personal ghetto bell:
Jeff's Ghetto Bell

In the post before this one where I first showed the above image I mentioned that I’d seen various ghetto bells online in various locations… so without further ado, here’s a little gallery of ghetto bells I’ve seen online (may add more as I come across them in the future)
Ghetto Bell, two 20lb dumbells duct taped to a 35lb kettle bell

 

 

 

 

Ghetto Bell

Inspired by various other ‘ghetto bells’ I’ve seen in various places online, and various blogs and websites that talk about how great of an exercise the kettle bell is, the other day I decided to create my own ghetto bell. A ghetto bell is a home made kettle bell substitute…

Here is this lovely beauty:
Ghetto Bell

I will probably use it after work since I keep it in the trunk of my car. It sits next to my ‘Samurai crowbars,’
samuari crobars

which I plan to use to do workouts that are similar to the Phayze’s Shovel Glove Moves:

I tried the ghetto bell out today and did about 10 kettle bell swings from between the legs to over head and it is very nice movement and weight, and then did a few shoulder flies with it and it works very nicely. Back was not used to that load, but as I practice it more I will get more and more used to it I think. It’s tough staying with your shoulders far enough back to not hurt your back like you are supposed to do with these sort of heavy swings, but it’s far from impossible. Trick is keeping tailbone and lower back tucked in somewhat, and shoulders back.

Day 17

The morning workout for Day 17 of the 1000 Day Challenge is now completed. I started out doing Live Exercise’s Kick Boxing routine, only using 5 lb weight instead of bands… then the roku stalled on me, so I had to abandon that and move on. I see that there’s a bodylastics channel on youtube, so I might try to get some videos from it on the plex channel in roku instead of going through the regular live exercise channel on roku since it seems to stall a lot. I might try to get some bands someday, but for now, the weights should be ok I think.
http://www.youtube.com/user/bodylastics?feature=watch

Moved on to 12 Minute Madness workout from Bodyrock. That is a tough workout. I had to pause it about one minute before the end to catch my breathe because I was breathing so hard. It’s only 12 minutes, but it will hit you hard if you try to do it all the way through.