After 2 months not working out, I thought its better to make my way back taking things slow, so I did the following for 5 sets with about a minutes rests in between:
With a 24kg Kettlebell:
5 Kettlebell Presses Over Head
5 Kettlebell Rows
5 Kettlebell Swings
5 Kettlebell Squats
First all right handed then all over left handed
15kg per hand Dumbbell Farmers Walk for 1 minute
This routine pretty much did it for me, especially grip was fading towards the end.
On an unrelated side note, some small people with over-inflated egos defaced the site with a script kiddie page like it was a big deal. Yeah I use WordPress, yeah it used to have, has, will have exploitable bugs, I am well aware of it and this is just a personal site sharing personal experiences. Don’t pat yourself on your puny hung shoulders for this so called accomplishment. This does not make you uber hackers, just lazy lamers. I pity you fools 🙂 ‘nouf said…
Today was exercise day, so I did my swing, TGU, goblet squat routine with 32 and 24 kg KBs.
Then tried 46 kg dumbbell get ups as part of the GtG effort. Did a really sloppy, bad shape, injury bordering get up on my strong right side. Tried on the left but my hand was too sweaty and I was not really ready to push. So I removed two 2.5 kg plates and only(!) did it with 41 kg on the left.
No point injuring yourself. I think I’ll stick to 44 kg GtGs for another week or so before uping it.
After a condensed session of latest exercise routine:
2x (20 A1H KB Swing 32 kg – 2 TGUs Left/Right 32 kg – 10 Goblet Squats 32 kg – 90s walk – 400m run – 90s walk)
1x (60 A1H KB Swing 24 kg – 6 TGUs Left/Right 24 kg)
I have put 4 10 kg (22 lb) plates on a dumbbell bar and tried the TGU on my strong side (right).
1. try: I was dripping wet with sweat (hot day) and immediately sliding all over when laying on the floor, so I put down the weight right after I was able to hold it above my chest.
2. try: This time I was laying on a non slipping surface (piece of carpet) so sweat was not an issue but I was not concentrated enough and had to quit after a half TGU.
3. try: Put on Machinehead by Bush got in the “Zone” and pulled a decent TGU (although not quite Khalos Stenos style).
Note: It’s about 41 kg (90 lb) including the weight of the dumbbell bar.
My current bodyweight is 82 kg (180 lb) at 178 cm (5ft 10in) height