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I'm going to update this once a week on fridays, since thats my weigh in day.

Wt: 250.3 (down another 3lbs this week)

got my kb's in finally two nights ago. I've played with them a bit, but I havent gotten in a full workout yet. I need to get my mind/body aclimated to getting up early and lifting. here is the sample routine I'm thinking of going with in no perticular order:

One Arm swings
halos
Turkish Get ups
Hop lunges
side press
squat press (eventually becoming bell up)
bi/tri and forearm work (I got this cool new bar that I'll review for this)

Dave, any input on excersizes I should be doing, or whats better for a beginer ect is greatly appreciated. I think I'm going to alternate workouts so I'd like to put together two full routines. obviously stuff like the hop lunge, and squat press are going to work similar body parts so they will most likely be seperated by days, ect.

let me know what ya'll think, and thanks for checkin out the progress journal.

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Shit man , your weight is coming off nice. Lot's of cardio ? You should try and post some videos of your KB training. I find it interesting and I may just pick one or two up sometime.

Good Job.

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good work boyeeeeeeeeeeeee.

and again....


I think you are coming at this with the Right attitude, that is to experiment and have fun. That is what lifting is about, experimenting with your body to see what it responds to and have fun finding out what you're capable of doing and achieving new goals.

Things like halos, and windmills I like to do at the end for an "active stretch". Doing them in the beginning is good to but not too much. Think of it like jogging in the beginning of a workout to warm up, you don't want to over do it so you might do 5 minutes at a brisk walk, maybe 2 sets of a light kb about 5-8 times for halos and 2 sets of about 5 for windmills.

Swings are great for any time. I like to do them in the beginning to get the whole body in the works.

Turkish get-ups, IMO, is a case by case bases. I would almost put them in the same category as windmills, warm-up/cool down, but when you get the technique down it can be a very effective cardio, like doing 5-7 under a minute with out hurting your shoulder.

Anything like squats, deads and such are great for the beginning so you get the blood pumping in those legs and lower body area. Also for more of a full body exercise, do any leg work with an overhead press hold. That will make your shoulders grow like no other along with everything else BUT it can burn out your shoulders quicker so experiment with it and see what you can do.

for added exercises... I would add Renegade rows, and one new one I saw is do a side plank while doing side presses with a KB, it will really test your stability. If I can find the vid I'll post it here and in the other thread.

Let me know what you think.. .... oh one more thing...


WELCOME TO THE KB CLUB!...

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I wouldn't balance myself on the KB but that's just me. Everything else is what I was talking about.

Talo, I have done no cardio as of yet. I havent even been lifting. The fatloss is purely diet changes at this point, thats how bad my diet was before ... unbelievable. I stopped by your journal a little while ago talo, looks like things are going well. I have got to go sign up for redpoint as well, I just havent gotten to that point yet.

Awesome stuff dave, I havent had a chance to watch the video yet but I will this afternoon.

Here is what I did this morning:

Double floor press 3x10
alt
snatches 3x5 (both hands)

Double front squat 3x6
alt
Double swing 3x6

Double windmill 2x5

took roughly 30 minutes or so all with 30lb kb's. Most stuff felt a little light, but i'm learning the form, and easing into it since I havent lifted in a few months. My goal right now is to keep the wieghts the same, and increase the sets to 10x5 or 6 depending on the movement.

Windmills are extremely difficult, I wasnt expecting that at all. Especially after a full workout, I know I'm going to feel that in my lats, shoulders ect tomorrow.

6am workouts are the best, I feel energized, awake, and ready for another day ... time to hit the showers and get my ass to work.

Thurs morn workout:

Double clean and press 3 sets of 5
alt
bent over rows 3 sets of 5

lunges 3 sets of 6
alt
double snatch 3 sets of 6

turkish get ups 2 sets of 3

The get ups at the end were killer, my right shoulder wasnt as stable as I had hoped for these, so I cut it short, didnt want to hurt it more then I'm helping it. I streched for about 10 minutes after, now its on to work.

good deal man.
I don't know if you do this but try playing around with bottom-up press with the KB. it's great for grip strength and fun to see how many you can do. I do them every once in a while when I'm watching tv. make sure you start with one at a time.

^^ I've done them a few times playing around, I like them, and they are tough as hell. I will work them in more and more, most likely doing as many as I can bell up, then switching to regular presses as I get tired.

I cant find it now, but there was a dude on youtube doing bell up squat presses ... very impressive shit.

I tried renegade rows this morning, but had to switch to bent overs. it wasnt too bad rowing with the right, but using my right arm to stabilize is still a little iffy.

The bottom up squat is very impressive.

as for the Ren. Rows, the way I started to get the stabilizers working was doing planks with the KB in push-up position. Just staying there for as long as I could really helped.