Archive for ripped abs

Dec
10

training blog 12/10/08

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clean and press
1 rep left
1 rep right
2 reps left
2 reps right
3 reps left
3 reps right
1 rep left
1 rep right
2 reps left
2 reps right
3 reps left
3 reps right
1 rep left
1 rep right
2 reps left
2 reps right
3 reps left
3 reps right
1 rep left
1 rep right
2 reps left
2 reps right
3 reps left
3 reps right
1 rep left
1 rep right
2 reps left
2 reps right
3 reps left
3 reps right

10 minutes of swings (20 swings 10 breaths)

notes = had a bit of a headache during the clean and presses but that went away when I started the swings. All movements were done with a 53lb kettlebell

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Dec
09

training blog 12/9/08

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all movements done with a 36lb kettlebell except for the pullups

2 turkish getups (1 per side)
5 pullups on a square bar
2 bent presses (1 per side)
10 halos
5 pistol squats per side

5 rounds

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Dec
02

training blog 11/2/08

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2 turkish getups with a 53lb kettlebell
5 dragon flags
5 crush pistol squats each side with a 35lb kettlebell
2 turkish getups with a 53lb kettlebell
5 dragon flags
5 crush pistol squats each side with a 35lb kettlebell
2 turkish getups with a 53lb kettlebell
5 dragon flags
5 crush pistol squats each side with a 35lb kettlebell
2 turkish getups with a 53lb kettlebell
5 dragon flags
5 crush pistol squats each side with a 35lb kettlebell
2 turkish getups with a 53lb kettlebell
5 dragon flags
5 crush pistol squats each side with a 35lb kettlebell

training notes = not bad for a flat footed half Filipino right?

I used this day as a variety day in the Enter the Kettlebell Right of passage

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Nov
26

training blog 11/26/08

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today I performed and submitted my video to the Zach EvanEsh worldwide pullup challenge. Enjoy!

I wouldn’t have been able to get so many if I didn’t use techniques from the book Beyond Bodybuilding
so that was 35 pullups
i did a second attempt around 24
and a third at 14

then did 10 tgu’s alternating sides with a 44lb kettlebell
and 10 bent presses alternating sides with the same kettlebell

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Nov
23

training blog 11/23/08

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pull up ladders (5+10+15+5+10+15)

that was intermixed with

clean and press ladders 5 ladders 4 rungs of a 53lb kettlebell

4 mins of hard swings

training notes = I was pretty tired today which I don’t know why. techniques from Enter the Kettlebell and SuperJoints

Also if you want ripped abs check out my site RockBodyFitness.com

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