Back to basics

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…

46 kg (101 lbs) Dumbbell Turkish Get Up

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.

44 kg (97 lbs) Dumbbell Turkish Get Up TGU

Two weeks after doing Turkish Get Ups (TGUs) with a 41 kg dumbbell for the first time, I decided to give it a go with a 44 kg (97 lbs) Dumbbell on my rest day.

Considerably better form, solid up, with some stability corrections but nonetheless successful on both side on the first try 🙂

I will need to put up some videos and pictures or nobody is going to believe me anymore 😛

Greasing the Groove (GtG) is fun and motivating.

Turkish Get-Up with 40 kg Dumbbell

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).

Happy 🙂

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