Hardcore Check in December 7,2008 Sunday

[WD]

Good Morning, today is a rest day. I think I may do some yoga and foam roller along with shoulder stretching today. I am going to be doing some raking leaves so will probably need it. I have some soreness in my hamstrings, glutes, arms and shoulders today from yesterday's Kettlebell workout. Good soreness AOS is having a 12 days of Christmas sale and todays sale is Kettlebell Way2 Empire State for 20% off and I believe free shipping. I already have it for Christmas though. That makes it $39.95. I got an e mail on it this morning. I previewed and I think I am really going to like it. The second dvd Man Maker looks good to and has the Joint Mobility Warm Up on it.
__________________
Diane Sue

 

[SuzMax]

I'm going to take a rest day unless the weather is nice this afternoon and then I'm going to ride later. It's a little breezy right now so we'll see how that looks after I get home from church.

Diane Sue - So you think the Empire State workout is a good one? What is it like? Is it total body? You have me so intrigued with these things that I'm thinking I need to get in on it now. What size kettlebells should I start with? Since they are so pricey I would probably just start with one set. I don't want to go too light so that I don't get a good workout, but then I don't want to go so heavy that I can't handle them, you know? I'm not sure how I'll fit the workout into my current rotation, but I'm sure I'll find a way. How do these workouts do with your shoulder? Mine has been bugging me, especially when I sleep. I have more range of motion as far as being able to reach behind my back, but it seems to be more achy lately. Maybe just from lifting. I hope you enjoy your rest day and raking leaves (hardly a rest!). I should do some shoulder stretches too. Good idea!

 

[SuzMax]

Diane Sue - Another question...where have you been getting your kettlebells? There are so many different ones out there.

 

[WD]

Suz, I am loving the kettlebells. Here is a clip of the swing. Not sure about your shoulder issue. Ask the guy that does your stretching for you and the PT because I feel it some but proper joint mobility warm up and stretching has helped. I also think it does work your range of motion. The AOS workouts I am doing are not so heavy on the swings. These really get your HR up and no impact. This girl really gets to moving fast. You use a lot of hip locking out hips on the up movement shoulders go for the ride. Swings don't bother me that much. It is the snatch and windmills that do.
http://search.yahoo.com/search;_ylt...F?p=kettlebell+swings&ei=UTF-8&iscqry=&fr=sfp
Here is a good you tube on snatch form
http://www.youtube.com/watch?v=6Ubc4uJdyB8&feature=related


I bought some of my Kettlebells at Academy Sports(lower cost) and some at Target because Academy was out of 20's. I ordered a 35 from Amazon.com with a large shipping charge but the Kettlebell was way less than I have seen. Mine so far are all the GoFit ones (you get a dvd of basic moves with these) I have 1 15lb, 2 20lb(1 for christmas), and 1 35lb. Most workouts only call for 1. You can get one of the AOS workouts and pick and chose your exercises to practise. So you could skip the ones that hurt.

 

[SuzMax]

Diane Sue - Thanks! I think I'll check with Gregg and see what he says. Since my shoulder has been hurting lately I wonder if it would be a bad idea to be swinging those around? As I mentioned the other day my range of motion is better but it's been hurting and I just don't know. The good thing is that since we have kettlebells at the college I can try them out. I might watch some videos online and then go try some exercises and see what I think. Thanks for all of the info. I watched a bunch of the videos on the AOS website. So cool!!! Maybe I'll post something on the BB site - and hope to not get eaten alive. I'll do it in the women's section.

I finally did Cardio Coach 8 last night about 8:15. I just kept putting it off. I even got in the hot tub first. Sheeesh!!!

 

[WD]

Suz, I just edited and added a good clip of the snatch. Now I will say there are lots of other exercises too. You really do get a lot of hip and leg action into these with arms going along for the ride so to speak. Windmills are done slow but boy does my right shoulder hurt when holding the kettlebell up and lowering my hand to the floor. Can't get all the way down to the floor on that side. The left is fine I am taking it as far as comfortable on that side but not pushing. Also only using 15lbs on those exercises that bother the shoulder. But, you do have the advantage of asking and trying before you purchase. Yes, posting and asking questions on the women's area would be a good idea. Best to gather information before you start

 

[SuzMax]

Wow - that looks like it might really hurt my shoulder. Does the snatch hurt yours? I think I will ask Gregg and also post on BB - and maybe try them out at the college if Gregg says it's okay to do. Funny...all this talk about my shoulder makes it hurt! But all this talk about kettlebells makes me want them - plus watching all of the videos. I like the "hardcore" gym look too.

 

[Sonya Arellano]

Here is my bi/tri workout for today. Repeating each round made for a tough but great workout!

ROUND 1:
Dips on High Step: all reps
Triceps pyramid up:12/15/20/25 set 1 12/15/20/25 set 2 - 12/10/8/6 reps
Standing Hammer curls: 12/15 db all reps
Standing Traditional curls: 20/25 db all reps
***Repeated.

ROUND 2:
Triceps: Lying extensions bb 20#, second round 25#
Triceps: Lying extensions 10's, second round 8's on partials
Crazy 8's: 30#, 2nd round 25#
Reverse curls: 12# db
***Repeated.

ROUND 3
Stability Ball and HS dips
Tricep Incline Pushups
Stability Incline hammer curls: 15# db
Stability double arm hammers: 15#
***Repeated. 2nd round of hammer curls was tough!

ROUND 4
Tricep pressdown: Green band
Kickbacks: Green band
Seated concentration curls: 25# 8 reps, 25# 6 reps
Wrist curls: 12# db
*I hate the tricep band work so I didn't repeat it.

4DS Kickbox ab work plus hanging leg raises 10/10/10

I have a confession to make (it's a good one though!) and I know you all will laugh with me, not at me So we got the new olympic weight set and the barbell itself weighs 45 lbs...or so my son kept saying. Friday when doing squats I was just gonna use the bar by itself...as I stepped under it and lifted and started the wam-up set I thought to myself this doesn't feel like 45lbs (I was skeptical) so I add 20lbs to each side. Needless to say I questioned my son again and my DH and googled it...the bar does weigh 45lbs! NO wonder my legs were freaking sore! I'm soooooo excited I squatted 85lbs! I'm guessing since I just had to step under the bar and lift it, instead of hoisting the barbell over my head made a difference. Also I wore my weight belt.

Ok, you all can stop laughing now . I had a "blonde moment"!

Off to do Christmas shopping!

 

[WD]

Sonya, that is so great that you squatted 85lbs. It is amazing what we can do when we don't know what we are doing. It is hard to push for that extra weight. Blonde moment, I don't think so. You did great!!

 

[Hermia]

Do any of you get sore from stretching? I ended up taking yesterday as a rest day because I was still sore from Gym Style Legs on Thursday! Friday I did Ultimate Stretch and that seemed to give me more soreness in my hamstrings, which I thought was wierd.

Today was High Step Challenge.

Awesome job on that 85 pounds, Sonya! I would feel so fabulous if I could squat that. I do want to get some more weight, but funds have seemed tight, and of course, this is december, so I"m supposed to be buying for other people and not myself! I want lots of fitnes toys lately, it seems.

 

[WD]

Hermia, I do recall that the first time I did Yoga X I was extremely sore. Not sure if that helps or not.

 

[Hermia]

Diane, was it a "good" sore or an over-stretched sore? I didn't feel like I overdid my stretches at the time, although I did get farther into a couple than I normally do. It is a tape that really stretches out your hamstrings, though, so I'm hoping it's just a good stretch sore.