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Exercise.Body
Logging exercise
300 entries
First: Apr 25, 2020
1 contributor
trixthekid
can't knock the hustle!
internetvin
Thanks man! What's really transformed my...
trixthekid
That's inspiring. I fell off with my own...
Went public
Started studying Pavel Tsatsouline
Primal blueprint routine

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

30 pushups
Little break
30 pushups

I could do a more extensive kettle bell thing tonight but I’m going to keep pushing for an early cut off. It’s possible tn lol

30 pushups
little break
30 pushups

3x in a row on pushups. A fuller work out soon, I imagine.

30 pushups
Little break
20 pushups
Little break
10 pushups

Narrow time band today. Fatigued for some reason through the pushups. Not sure why. Could be speed of each rep or a lamer sleep.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; it was nice lol.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; completed this afternoon.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; pain under left rib will be a consistent thing for now but all good. Moving through well. Trying to reduce lag time.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; pain under left rib. Gotta go for another massage. Body handling pushups really well. Pretty cool.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; seem to be making good time. Need to add more dimensions to this.

30 pushups
Little break
30 pushups

Optimizing for an early cut off. Maintenance across all journals.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; reduced some lag time. Still more than I’d like but some progress.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; tons of lag time. Processing a bunch of new mental data. Having fun though a lot of music.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; some tightness under my chest on the left side. Up in the top rib or something. Fine but annoying. Prob gotta go for another massage soon or something 🙄

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; feeling strong through this entire thing. I had to split the sets. I did 3 then had to leave to grab my son. Then completed the last one just now. It’s cool how much stronger I feel l the single arm swings. Sleep helps.

30 pushups
Short rest
30 pushups

Other notes; I'll tune this in tomorrow with a larger workout. Optimizing for early cut off. This will be a theme going forward. Everything should get cut short once journals cuts into sleep in any way.

30 pushups
Short rest
30 pushups

Other notes; light work out (obviously). Very tired optimizing for early sleep. Want to tune that in.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; feeling stronger.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; feeling stronger. Can integrate new movements. Need gloves.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; feeling stronger. Can probably move to higher weight. Lag time between sets. Let myself do a fuller workout cause it feels like I have excess energy (thinking) that I should burn off.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; feeling stronger. Reduced lag time in between stuff at times. Increased endurance. Feeling the desire to make this more difficult. I want a squat rack or something

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; foggy. Strong. On time.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; dropping’ a set to grab my son lol. I might come back to this tonight to bang out another set.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; gettin’ stronger, havin’ fun lol

30 pushups
Short rest
30 pushups

Other notes; rare for me to use one of these lighter workouts on weekdays. Just optimizing for an early downtime after an off day.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; dropped a set cause of lag time. Gotta tighten this up…

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; getting stronger man. Having a lot of fun lol

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; feeling stronger man. Getting a bit easier. Stayin with it might be able to move up in weight in a bit.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; feeling way stronger and having a bunch of fun! Maybe this massage really opened me up. This is great lol

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; feeling stronger.

I might adjust the focus of this journal to 'strength' and create another for 'cardio', added to Daily.

30 pushups
little break
30 pushups

Other notes; light work out for the weekend. It’s very rare for me to eat grains but made an exception to eat some waffles this morning. Interesting to see the slow down effects.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; same kind of experience as yesterday. Stronger but a bit foggy. There’s ‘lag time’ between sets to clean up. I could probably clean it up if my source of music wasn’t my phone. I wonder how improving sleep would improve the vibe through this and the general progression.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; feeling stronger and foggy at the same time. Lag time between sets but overall a good workout. Glad it’s over lol. Chest is still tight but nowhere near where it was.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; dropped the last set to play with my son instead. Maybe I’ll come back to this tonight. Chest is still tight but continues to open up. Need to keep giving it some love lol

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; almost back where I was before this chest thing. Lag time between sets for general rest and chest expansions. Learning a lot about where my body is tight right now and how that’s holding me back. Pretty interesting process.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups on the last two

Other notes; still taking it slow because of my chest but starting to feel like I’m better. Prob need to pick it up before my body gets used to the 3 sets instead of 4 (lol). A lot of lag time between sets. Stretching my chest between each set seems to help. Nirvana. The White Stripes.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; chest still kinked or whatever but I can swing the kettle bell again so just seeing what happens. Dropped a set in case. A lot of lag time between sets for rest and also distracted. Let's see how I feel when I wake up.

Seems like i can swing stuff again. Chest starting to open up. Still ‘kinked’ but obviously better considering I’m doing this rn.

30 pushups
Big break
30 pushups

Other notes; my chest/sternum must be opening a bit again since I can do pushups now. I have to take it slow though and I kind of massage my chest through the process. Let’s see if this aggravates it more or what happens. Seems like the foam roller and lacrosse ball are working well right now.

3 sets (20lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings

Other notes; sternum is still injured and painful but seems to be getting better. I could kind of swing a kettle bell today so I just swung the lightest one I had a bit to see what would happen. It really lame but just processing.

Tried to swing around even my lightest kettle bell but this sternum injury thing won’t let me do it at all lol. I gotta rest it out now. And then put some stuff on the Daily to protect against it in the future. I took some ibuprofen and just gonna use continual heat pack and see what happens.

I guess now is a good time to put a bunch of energy into further developing my stretching routine. Let’s see how all of this feels tomorrow.

4 sets (40lb kettle bell):

— kettle bell swings (20 on the last 2)
— goblet squats
— single arm kettle bell swings (20 each on the last 2)

+

– 30 pushups once but chest is still too tight.

Other notes; it sucks my chest muscle is so tight right now. It's really frustrating and is messing with my form and strength through out my sets. Only thing I can think about doing right now is just adding 'rolling' to my 'Daily'. I don't want to add another journal into the mix right now but I might have to. Have a massage in a few weeks…

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings

Other notes; still laying off the 30 pushups in each set until my chest heals up a bit. I probably need to add foam rolling or whatever to my 'Daily' mix. Very focused. This shook me up inside in a good way much needed after multiple days of shitty sleeping.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings

Tried to do the 30 pushups but my chest is still too tight with whatever this thing is. Prob need to keep stretching it out and accept the drop off here. Maybe I can increase the reps of all this stuff. I’ll see. Chest definitely feels better today than yesterday.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings

Other notes; had to adjust this because of a tighter sore chest. Dropped the pushups and dropped a set. Hope it opens up over the next few days.

30 pushups
lil break
30 pushups

Other notes; just optimizing for completion across journals today. Some pain and tightness in my chest. This happened in the past but went away more recently. Time to run some experiments. Sleep is the ultimate limiter of exercise.

30 pushups
Lil break
30 pushups

Other notes; optimizing for an early down time tonight. So across all my journals it’ll be a dip in quality :) and I’ll take some melatonin around 9pm and see what happens.

3 sets (45lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups / 40 pushups on the last one

4 sets (45lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

30 pushups
lil break
30 pushups

other notes; just focusing on getting to bed early today and picking up high output tomorrow morning~

4 sets (45lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups / 40 pushups on the last set

Other notes; headache but all good. Pushing through. Prob need to sleep earlier.

4 sets (45lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups / 40 pushups on the last set

Other notes; was feeling fatigued and off routine. Slowly knocking back into normalcy. Internal state feeling good

4 sets (45lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups / 40 pushups on the last set

Other notes; increased kettle bell to 5lbs. Need sleep.

1 set (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups / 40 pushups on the last set

Other notes; lil Christmas Day exercise

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups / 40 pushups on the last set

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

+ an additional 30 pushups on the last set

Other notes; good work out. Baseline is higher than before meaning it seems I’m getting more decent work outs in throughout the week. Still a lot to improve on. Focus could be better. I prob need to make a playlist cause I like music in the background. I shuffle tracks and stuff a bunch and it can throw me off at times.

2

Not my vibe to share stuff like this. There’s no way I share this in public if I wasn’t working on FL but I feel like as I experiment and test this tool I need to produce and share artifacts of whatever happens.

I became curious about what would happen if I used FL for fitness. This is yesterday at 207 consecutive days. I’ll share again in another 100-200 days.

Other notes; I cut out grains, sugars, beans, corn for about 5 months so far as well. I have Water and Yoga on my Daily.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; lame sleep so dropped a set. Decent strength. There’s no way I get this session in without FL. I thought about just doin’ some pushups but when I put my headphones on this just happened. A benefit of the daily cadence I think. The automatic-ness of stuff starts to kick in. Drake.

I’m at 207 consec days. Results here are starting to get interesting. It will be cool to see what happens if I can continue to 407 consec. Still a lot to learn.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups / 40 pushups on the last set

Other notes; locked in. Some fatigue / energy drops at moments likely due to not enough sleep. Getting stronger. Can sense a path to increased weight in a month or something. Having fun. Drake.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; lacking sleep today which is a frustrating thing because of how it trickles through everything lol. It’s a part of reality that’s difficult to accept. Rest is fuel. Dropped to 3 sets instead of 4 to avoid injury from a bit of fatigue. Still got a good little session in though! Also I like starting with warmer clothes to help my body warm up faster in early sets. Seems to help a lot actually.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

1 set (40lb kettle bell)
Same routine as above but 40 pushups instead of 30.

Other notes; body feeling shook in a good way. Feeling stronger. Some lag time due to my body adapting. Way more good exertion. Feel like a samurai. Smells Like Teen Spirit.

4 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; able to get in 4 sets with the new weight today. Major lag times transition from yoga into exercise and also in between sets of exercise. A lot of open thinking loops in my mind so I’ve been kind of working through my phone while processing some things.

3 sets (40lb kettle bell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

1 set (30lb kettlebell):

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; working out in the morning is tough but seems really beneficial. Like the work relative to the energy benefits seem to be super worth it. It’s a certain kind of vibe swinging weights at 730am though lol. I’m sticking with 3 sets on the new weight until I get a lot better. I added a single set in with my old lighter weight to keep it at a total of 4 sets. A bunch of classic Nas.

3 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; increased weight to 40lb kettle bell. Single arm kettle bell swings with new weight is an interesting experience lol but I can do it. Especially after the first set. I reduced from 4 sets to 3 sets while I feel out this new weight. It’s fun to be working through a new challenge. Working out in the morning sucks so that’s something I’ll need to practice because the energy boost I get for the entire day is worth it. Felt like a samurai who was going to puke at one point. Gary Clark Jr - bright lights. A bad man.

Probably need to increase weight going into this week and see what happens. I think from there the next organic step is going to be exploring more diversified forms of strength training. Like training in some kind of gym with a wider range of equipment. I like progressing very gradually so I need to figure out how to do this in a way that makes sense for me.

30 pushups
lil break
30 pushups

Other notes; super tired. Haven’t missed a day of exercise in 200 consecutive days.

4 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; much less lag between sets. Some increased fatigue at points but could be because of less sleep which was worth it in today’s case. Feeling like a samurai or something. No thinking, just trying to hit ‘states’. Wu tang.

3 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; short term memory is off. Forgetting stuff in the set and doing things in the wrong order. Hasn’t happened before could be because I have a lot project stuff taking up ‘processing power’ so need to improve here. Also 3 sets cause of a tight time situation. Is what it is for now.

4 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; moving calmly. Feeling stronger. Mind wavering at times. Ambient music.

oh yeah, probably should increase kettle bell weight soon but I'm going to keep with current towards the end of Dec and see how I feel. Latest switch should happen at top of Jan. Moving real slow through each stage to make sure I'm way over requirements before moving to the next one.

4 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; minimal thinking. Moving quietly. Breathing opened up as I continued through the sets. Nice to be listening to flying lotus again.

After today’s work out:

heightened sense of clarity
heightened sense of calmness
seemingly more acceptance and patience
seemingly more ability to not think

3 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

Other notes; trying not to think much. Move empty. 3 sets instead of 4 cause gotta run. Some fatigue here cause of weird sleep.

30 pushups
lil break
30 pushups

Other notes; was going to get a longer kettlebell thing in but gonna chill on whatever that abdominal strain was earlier.

30 pushups
lil break
30 pushups

Other notes; feeling stronger. Hard to get bigger workouts in if I sleep past 9:30PM.

30 pushups
lil break
30 pushups

- felt really chill
- no music
- a quick work out because I want to empty my mind of a bunch of 'writing-based' things I need to work on (need to get out)

4 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

- dropped the music and the weight feels way heavier now (lol). All good after initial sets though.
- I'll probably continue to drop the music during work outs.
- without music I think more about what I am doing. How I feel during specific parts of it. Areas where I lose focus, areas that need improvement or have improved.

2 sets of 30 pushups

- routine is out of wack right now so stuff is out of order and at diff positions in the day. :)

30 pushups
15s break
30 pushups

Other notes; not feeling well (but recovering) so keeping things light and feeling weaker today.

4 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

- seems like this is more difficult to do in the morning. A lot of lag time between sets and ramping up. I should do this in the morning more often to see what I can learn

- experimented with calmer states instead of anger based ones. Just breathing and not thinking, no conjuring up things, accepting what’s happening and what needs to happen. Seems to be more effective. Reduced lag time, less dependency on music.

- highlight track Gesaffelstein - A Pledge

4 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

- headphones on, cut the noise, listen to breathing, pace and quiet mind
- no thinking, my body is ‘just a tool’
- good intensity throughout
- too much lag time between third and fourth set, started thinking
- music is cheating but highlight track was 4th chamber by GZA, RZA, Ghostface Killah and Killah Priest

4 sets:

— kettle bell swings
— goblet squats
— single arm kettle bell swings
— 30 pushups

- Cut the noise, pace, breathe

- Conjure up things that frustrate you from the past

- Begin playback DMX - Intro, 33s

- No thinking, lift kettle bell

- Stop playback after set, listen to breathing, start it from the top

- what happens if you try to continually go deeper into this state?

4 sets:

- kettle bell swings
- goblet squats
- single arm kettle bell swings
- 30 pushups

Could probably increase the weight

JAY-Z makes good music to swing kettle bells to

I play around w music and stuff while I work out sometimes write messages in between sets, maybe putting my phone somewhere else can keep me more in ‘the pocket’ in ‘flow’

1

3 sets:

- kettle bell swings
- goblet squats
- single arm kettle bell swings
- 30 pushups

Since I’ve made this journal public now it’s prob worth noting that I have been performing some kind of exercise for 182 consecutive days. Mainly kettle bell work.

Incremental exercise like this has created a significant difference in my strength and appearance. Cutting out all grains, beans, sugars, potatoes and corn (for about 5 months) also helped. Just doing a little each day and building up from there ‘to see what happens’ has changed how I generally think about work out routines and programs.

I’ll share any insights as I continue

1 set of kettle bell routine
- kettle bell swings
- goblet squats
- single arm kettle bell swings
- 2 sets of 30 push ups

3 sets of kettle bell routine
To increase gains I’ll need to add in cardio
And increase discipline within workouts

1 set of kettle bell routine. I got interrupted today and I was planning on making it up but I can't because I need to get to bed. Overall I'd say I am not consistent enough with these work outs right now but I think I will get there by having a stronger cut off from my morning work sessions. Once I get the first 4 hour chunk of my day right, I think this will be the next thing to start working on and expand on over time.

3 sets of kettle bell routine with 30lbs

Feeling a bit stronger today. My body feels tighter when lifting the heavier weight in a good way. I need to cut out dark chocolate and nuts to reduce body fat I think I’ve gained a bit back.

4 / 5 sets of kettle bell routine with increased weight (30lbs)

- kettle bell swings
- goblet squats
- single arm kettle bell swings
- pushups

2 sets of 30 pushups
- running through things quick to get to sleep. I noted this in my journal on Yoga but it’s important to do this stuff earlier in the day.

- Did a bunch of landscape stuff at Matt's house that involved pushing a wheel barrel, lifting wood and shovelling pretty much all day.
- I usually would still get a work out in but prioritizing sleep.

- 2 sets of 30 pushups
- Feeling tired today prob due to variable sleep schedule
- drinking a lot of coffee today

- 2 sets of 30 pushups
- I need to change the work out time because there’s no reason I don’t have time to get a full work out in. I should probably work out in the morning while kaito is eating breakfast. This is a consistent time that I can workout even on weekends so it probably makes sense to do this.

4 sets
- kettle bell swings
- goblet squats
- single arm kettle bell swings
- kettle bell pushups

2 sets
30 pushups

3 sets of kettle bell routine.

- kettle bell swings
- goblet squats
- single arm kettle bell swing
- pushups

3 sets of kettle bell routine. Couldn’t push because my back is really tight. I’ll try and get another set in if I can stretch out my back.

2 sets of 30 pushups.

I will try and pick up this up tomorrow. Trying to get to bed right now. Focusing on removing constraints right now.

1 set kettle bell routine

- kettle bell swings
- goblet squats
- single arm kettle bell swings
- kettle bell pushups

I did a 30 minute peloton workout tonight. I wanted to add a kettlebell routine into the mix but I got a bit thrown off because Kaito woke up in the middle of the night in an uncomfortable state because of his throat. I general though I can say I definitely worked up more of a sweat with the cycle workout than I do w my kettle bell routine so I think combining them more often is the move. I can start with a 30 min cycle workout and after that my body will be super warm. Then I can go down and hit the kettle bells. I think I might see more progress by adding that into the mix. Could be wrong but probably worth trying.

4 sets of kettle bell routine

- kettle bell swings
- goblet squats
- single arm kettle bell swings
- pushups

Form is a lot better. Feeling a lot stronger. Cardio needs work. I’m not focused enough on my breathing. Not enough sleep might be a factor.

30 pushups. I'll pick up the routine on this tomorrow with a full kettle bell workout.

2 sets of 30 pushups feeling a bit gassed on the second set. Couldn't get a complete kettle bell routine in tonight but will try tomorrow

4 sets of kettle bell routine

- kettle bell swings
- goblet squats
- single arm kettle bell swings
- kettle bell push ups

I got interrupted by a phone call. Just a lot of procrastination in general with this today. A lot of chatting on iMessage losing focus and stuff.

1 set of kettle bell routine

- kettle bell swings
- goblet squats
- single arm kettle bell swings
- kettle bell push ups

I’m out of time for today which means I need to be more focused tomorrow. There’s no reason I should not have enough time for my dailies. I need to key my phone in a different room so it’s less possible for me to be distracted. A MacBook Pro is distracting as well but I think less so for me than an iPhone.

2 sets of 30 push ups. Feeling gassed on the second set again. Had to stop, rest for a few seconds and then recover again.

1 kettle bell set:

- kettle bell swings
- goblet squats
- single arm kettle bell swings
- kettle bell pushups

2 sets of 30 push ups. Was gassed on the second set for some reason.

4 sets of kettle bell routine. Really good form. Getting much stronger. My body felt stale at first but overall specifically within the swing movements with the kettle bell, my core feels significantly stronger than before. I find myself using my core much more when I'm going through my day as well. If I am carrying bags or lifting Kaito. Everything feels tighter in that area. And it feels great to be stronger there.

2 sets of kettlebell routine, really good form. I could do another but it's getting late im gonna try and wrap up on everything for the night and if I have a bit of time I'll come back to the last set.

60 pushups. I did 30 then a few seconds to recover. Then another 20 and a few seconds to recover (i gave up before a clean 30) and then banged out the remaining 10.

A quick exercise on super limited time. On days where I just do pushups like this I wonder how much it adds up over time. It does I’m sure. On days like this I really appreciate FL. If it wasn’t for this tool I wouldn’t have done anything tonight.

Quick sets because yesterday was more intense.

3 sets of
- kettle bell swings
- tricep extensions
- chest presses

4 sets of kettle bell routine:

- kettle bell swings
- goblet squats
- single arm kettle bell swings
- kettle bell pushups

Then a bunch of sets of
- tricep extensions
- chest presses

Just feeling it out and having fun. I’ll probably need to step things up in a bit but all good for now. I’m feeling good about my swings but let’s see how the days go on in terms of injuries or whatever. If I’m good and strong I’ll start adding more into the mix.

Enter the Kettlebell - Pavel Tsatsouline

Comrade, I do not own any rights to this video. I do not intend to make any money of it. This upload is for learning purposes only, to spread the gospel of P...

https://www.youtube.com/watch?v=cKx8xE8jJZs
Studied a bunch of kettle bell exercises specifically I'm starting to dive into Pavel Tsatsouline's work. I found this video which seems to unpack some of the fundamentals of the kettle bell exercises. I'll start working my way through each of his exercises. I think I have a better understanding of the kettle bell swing now. My form has improved from watching these. I'll learn how to do cleans, get ups and whatever else is in this video. I think the key will be spending a bit of time learning about these exercises while still doing the routine I was already doing. The routine I was already doing is pretty simple and I think what I studied today will improve my form through it. Everything is pretty simple, just the kettle bell swings are the ones I need to make sure I do correctly in the routine. The squats and pushups are fine. Then once I learn more about the other kettle bell movements, I'll add them into the routine and see what happens.

From adjusting my kettlebell swing form today I notice a bit of a difference in my core strength already. Kind of a weird thing to say but the adjusted form really seems to tighten up the core area in a cool way. I'll keep going and see what happens but this seems interesting.

I integrated kaito into my work outs today and he thought it was a lot of fun. Instead of kettle bell swings, I called them kaito bell swings and I used him as the weight. Maybe that’s something I can do more often in some ways. Especially on weekends, turn the work outs into ways to do something with kaito. It’s not exactly working out but it allows me to play with him and still get some time for exercise in.

3 sets of kettle bell routine. I’ve been doing 4 sets usually but out of time and environment right now. I’ll try and do some other supplementary exercises as I’m going through my day.

60 pushups… also carried Kaito around lakeshore (lol) and played with him a bunch today.

3 sets of kettle bell routine. I probably need to increase this now into a new work out.

Spent a bunch of hours moving for Dave Rich and Sandee.

Then got 4 sets of kettle bell work out in

3 sets of kettle bell. It's interesting doing this stuff in the morning. Entirely different feeling. I feel a bit more sluggish and not as flexible but it's cool to have it done and out of the way already. The more I do this kettle bell thing the more I am thinking that maybe I can do more and other things now. I think that it is good to work out so that you can look good and be healthy but something I think about a lot now is being able to fight and protect myself. It is an essential skill. It is something that I want to be able to do in case I ever get into a situation where I have to protect myself and my family. I want to be able to make a choice in the matter and not just be a victim of it.

3 kettle bell sets. High quality outside of listening to a podcast during. Breathing was very good. Hard exhales, natural inhales. I can push for 4 sets.

50 pushups. I’ll need to step this up in the next week. I want to workout during the day instead of in the evening. Ideally right before I leave to pick up kaito.

The big change I need to make here is doing more cardio. Using the bike more. HIIT and Tabata. It's great that I am doing the kettlebell workouts but if I want to see more gains. I need a better way to think through this schedule more. Perhaps I should add cycling into my daily mix. Let's see.

2 sets of kettlebell workouts. I'll try and come back to this before bed. I'm behind on tabata work outs so if anything I think that if there is time in the evening I should get one of them in. I'll put it in my calendar now.

Did a bunch of bench presses and bicep curls with Rich’s equipment. If I have more time I can get another work out in before bed or a cycling session.

Rushed workout today. Did 3 sets of random Things. Kettlebell chest press. Kettlebell shoulder press. Bicep curls.

Lighter kettle bell workout. Chest presses. Kettlebell push-ups. Kettle bell bicep curls. I’ll make up for a bigger workout tomorrow. It’s late.

Did some chest presses with the kettle bell. Walked up and down the stairs with them once. And pushups with them and bicep curls. Supposed to be a rest day so I just did some random things.

20 min tabata cycle. I could’ve done more if I transitioned better between activities but out of time for the night.

Complete kettle bell routine. Cut out the suit case carry. Did it in the middle of the day. Doesn’t take that long. I doubt I’ll need an hour for it right now.

Complete kettle bell routine but deleted suit case carry for injury reasons. I could add more squats or something. Felt weaker at first then stronger. I also think it’s worth increasing the frequency of these kettlebell routines. There should basically be no rest days because this is pretty chill. Added some chest presses at the end. Overall wish I just started earlier.

Did 3 sequences of the kettle bell routine I do with the pushups. I did the first set earlier in the day while I was grilling and finished the last two now. Felt a bit weaker but still a lot stronger than in general. Could be a lack of sleep

Did a bunch of pushups today. I’ll need to make up for today with a kettle bell workout tomorrow.

30 pushups. Had to do it on one leg because my toe is in a bunch of pain from shit shoes.

Completed a 30min HIIT ride only bike with Tunde Oyeneyin. I could have warn my Apple Watch to track calorie burn and stuff but that information has never been really useful to me. What matters more is that I got the work out in. I would also say that this seems like a cool mix with the kettle bell work outs. Instead of the sprint days I can just do a HIIT work out. Perhaps a minimum of 30 minutes and then increasing to 45mins it might simulate what is needed from the Sprints and be less damaging than running outside in my chucks. I'll do it.

30 pushups. Exercise has been a bit off this week. Just going straight to bed. Had a burrito bowl tonight which is a bit of a stray away from my diet. zz

Hurt my toe so kind of a weird day. Did random exercises with the kettle bell throughout the day. I experimented with some new arm workouts on the kettle bell tonight. It’s cool what you can learn with a simple google search.

Worked out all day while family was over. Lifting weights above my head. Chest press bicep curls. I'm not sure if any of it is meaningful but I am glad I did it so I don't have to do anything now. It was supposed to be a rest day and that was rest! Tomorrow I have to Sprint so I need to figure out how to do that.

Threw in some chest presses and bicep curls. I’ll do this kind of stuff on all of my rest days.

4 rounds kettlebell + pushups. I feel like I should do this every day instead of taking those rest days. Or on the rest days I just do isolated movements. Yeah that makes more sense. I have enough time and energy to do more.

Carried the sparkling water from the car. I didn't really engage in any play today. I wondered if it just makes more sense to bang out these workouts for another day the lifting heavy things. We will see I'll keep moving with this. Tomorrow is a lift heavy things day. Maybe the rest is a good idea. I also need to figure out where I'm going to sprint.

4 rounds of kettle bell work outs + the addition of pushups. I'm feeling stronger and I enjoy banging these out. I'm excited to see what happens next week when I integrate sprinting.

It seems today is a move slowly and rest day with this new work out plan. That means I'll make the primary focus of today getting a full session of Yoga in. I got a bit of exercise in with Kaito by carrying him to the lake and back. It was a bunch of fun. I'll do this again soon and always on my rest days. But yeah, I'll bang out that yoga tonight.

Going to consider some changes to my workout routine based on the primal blueprint. This is the schedule. I’ll start this tonight and write some more notes on it later tonight.

Perhaps I focus on complete body work outs all the time and then Friday is the day where I kind of look at my body and focus on whatever could use sculpting. Now I understand what Loy was talking about and why he did things the way that he did. It was all about daily output and doing whatever you could each day. Just building slowly and sculpting each part.

4 rounds of kettle bell workouts with a focus on explosiveness. I added kettlebell pushups into the mix which was a good addition. I started by doing like 12 but then I realized that was stupid and dropped down to 8.

There's a bit of pain in my back from the single arm kettle bell swings. My form drops in quality as my mind wanders. I need to consume more water. I felt dehydrated after working out. Overall though I'm feeling stronger everywhere and the kettlebell is starting to feel a bit lighter.

I found some exercises for abs and obliques that could be worth doing. I could also incorporate lunges into my routine which I absolutely hate doing but I can use my process of starting small and building from there.

4 rounds of the kettle bell routine. An adjustment I made is that I focused a lot on explosive energy during the workout. So during the squats I would try and shoot right up from the lowered position. This is an attempt in trying to incorporate some of the lessons from Mark Sisson's primal blueprint although I don't remember it entirely. It just intuitively feels like the right thing to do.

Did a bunch of shoulder presses. Chest presses. And 1 round of my kettle bell routine. I could do more. I haven’t got a focused work out done in awhile.

30 pushups. Need to get into better workouts. Need to reintroduce cardio. Diet is still good.

20 pushups, feeling a bit stronger. Took it easier tonight because of limited time and giving my body rest!

4 rounds of kettle bell workouts at the cottage. I’ll try and get some chest stuff in today.

Kettle bell routine 4 rounds feeling stronger al around. About to go to the cottage maybe j can get some more work outs in there. Chest stuff tricep stuff and do a bit of research on kettle bell workouts in general!

4 rounds of kettle bell workout routine. I can try and get some chest work in while working on the video.

Got 4 rounds of the standard kettle bell work out in. My mind was drifting a bunch while I was doing it so I might get another set in. My triceps are feeling rested enough to try and do some tricep work. Chest feels pretty gassed so I'll give it a break! This way of working out is great. You don't really keep like a tight schedule you're kind of just working out all day and feeling out your body. I can totally see why Andrew worked out this way and why he focused on a low amount of work. It wasn't about just blasting through each thing. It was about lasting for long periods of time. Structuring your routine so that you could work out often and every day!

Got 4 rounds of a kettle bell work out in. And then found myself working out all day. I experimented with chest exercises on the kettle bell; a kind of chest press and push up variation with it. I used the dumbbells a bit today but the kettlebell is so much more flexible to use. I can bring it wherever and do so many different things with it!

Did a bunch of bicep curls, tricep extensions, shoulder raises and stuff like that with dumb bells at my parents house. I brought the dumbbells here so I can add more dimensions to my work out. Chest presses and bicep curls mainly. I think it might be worth just adding pushups into the mix. Overall, I need to get more disciplined about exercise. I wonder how I can fit more of it into each day.

4 rounds of kettle bell work outs while Priya and Jon are over. Glad I still got it in.

Not feeling that well today so I had to nap in the afternoon when I would usually exercise. I got two rounds of the kettlebell work outs in. If I have a bit of time I'll try and get another two rounds in before bed but not looking likely right now.

Kettle bell work out. 4 rounds. Feeling stronger. Couldn’t get the cycling cardio in but I’m still glad I did something given how the night went!

Kettle bell work out. 4 rounds of the usual. Nice to get both the cycle and kettle bell in. Ideal time is when kaito is sleeping. Just gotta make it happen!

30 min Tabata ride. It was good. I think I could have pushed harder at the beginning but I was worried about my overall energy levels and strength. I felt strong on the bike though. My core and legs felt stronger. It could be because of the kettle bell work outs and my body getting a bit stronger overall through that.

Got a kettle bell work out in today. 4 rounds of the usual beginner program. A thing I did today was I kept the kettle bell around while I was doing stuff and did the sets in between 'loading times'. Waiting for the grill or waiting for something else. I can probably integrate this into my daily life more. Just carrying the kettle bell around with me and every time I have to wait for something just do some squats or kettle bell swings. I could do this on top of my regular 4 round set.

But the hard part and the thing I need to do today some how is get on the bike! It's important to get that jolt of cardio in and I haven't for a bunch of days!

Two rounds of the kettle bell circuit. This is the lowest amount of exercise I’ve had in a bit. I’m cutting off now cause I really need to get to bed and my cut off time has been getting later and later. This isn’t a good pattern. I’ll need to adjust something some how tomorrow.

Kettle bell work out. 4 rounds of the same circuit. I reduced the reps on the suit case carry again cause it was hurting my back. Kept it at 5 reps. I can increase the reps on the squat to make up for it.

I didn’t get on the bike again today so I need to change something with that! I probably have to do it before doing other things. Once I start designing its hard for me to get into anything else!

Got a kettle bell work out in. Same 4 rounds. I was a bit distracted today so need to fix that. I adjusted the one handed kettle bell swings, reduced the reps by half because I felt a bit of discomfort in my lower back.

I’ll get on the bike later today.

Got a kettle bell work out in before bed. Couldn’t get on the bike same rotation 4 rounds of the standard routine I’ve been doing. I felt much stronger this time than yesterday.

Got a 30 min class in it wasn’t that hard no could have been more focused. My mind was drifting a bunch.

I added some beginner kettle bell workout into this mix afterward which is great. Same routine as below. I did 2 sets but then got interrupted. Then did another 2 sets just now.

The kettle bell is a cool tool like the MacBook Pro or a grill. I appreciate devices that are multifunctional. It gives you a complete dimension of power while having high mobility and low costs.

Got a solid kettle bell work out in. 4 rounds of:

- kettlebell swings
- kettlebell squats
- suitcase carry
- one handed kettlebell swings

Wish I got a bike work out with this as well but this is good in that it’s really useable. Just one weight and you can get a bunch of work outs in. Something to build on.

Beginners Kettlebell Workout | The Body Coach with Technogym Master Trainer

Try this beginners kettlebell workout. Kettlebells are an awesome piece of kit you'll find in the gym but they're great for home workouts too. In this video ...

https://www.youtube.com/watch?v=PnyanarNAAM

Did 1 round of these kettle bell work outs. I'll do the whole video next time. I think I can integrate this into my daily work out pretty easily. The only thing is I definitely need to bring the kettle bell downstairs to do this. Maybe I add this as a second project soon. So I finish my cycling and then go downstairs and to a kettle bell work out.

It's essentially a Kettlebell swing, then a kettle bell squat, then a one handed swing and then a suit case carry. You do 10 reps of each and that's 1 round. Do 4 total rounds. Shouldn't be a problem.

Feeling stronger with increased endurance. This was a 20 minute work out because my day has been lower energy today. I need to be more disciplined about at least getting a 30 min in now. I’m strong enough to do it!

Feeling stronger on the bike now. Starting to increase resistance and follow the music more than the instructor at times now. I use the instructor for workout structure, tips and sticking to a longer work out.

Got a 30 min tabata class done today. Could’ve been more focused. Haven’t figured that part out yet but I think it’s a volume thing. Just have to keep doing it. Weekends might’ve caused a slight reduction in strength. This has been a continuous observation for a long time. Drifting from your routine creates big losses. Still got this done!

Only did the warm up today which bites. I procrastinated on this and felt like it was more important to get to bed then drag out the work out and then shower. Lame but I’ll need to pick it up tomorrow. Adjustment should be getting it done early in the day. And over with.

15 min tabata work out. Key thing on the weekend is to get through the log as fast as you can to get to bed early.

On weekdays should usually default to 30min minimum until you notice big strengt gains and schedule adjustments.

20 min tabata work out today. Shortened the time because I was feeling tired. Not sure exactly why yet, could be because of the lunch I ate. Energy management as it relates to food is something I have to study a lot more. It’s crazy how every subject is so vast in its depth! And how long it takes to actually figure stuff out. But it’s cool. Futureland is a huge aspect of it for me.

Good work out today. Got a really good sweat in. Tabata work outs are the highest value per minute I’ve found so far. Also interesting that there’s an organic increase in the length of classes I can take. I think in a few weeks I can get to 45mins.

Literally like a two min ride on the bike today. Really poor time management. Forcing a cut off right now need to get better.

Good work out today. Starting to feel a bit stronger. Might integrate kettle bell workouts soon but want to make sure I’m fully in this routine first. Maybe I’ll wait until I’m at least 30 days consecutive of this project.

I was feeling tired before this workout and now not feeling tired at all. It’s like a powerful coffee but one that you have to earn.

Got it done relatively early on a Saturday. It seems getting up early and then waiting until others wake up to start my work out is ideal. That way I get some work in when it’s quiet and then I can get my work out in when everyone’s up. Feeling that my body is getting a bit stronger a good sign. I want to keep working on aspects of myself until my body is really morphed into something strong and capable. Will take 5 years I think.

Got on the bike for something light. Might need to get another work out in later in the day. Behind on design work gonna be a grind the next few hours.

rushed work out tonight. 20 push ups. I think a better pattern is starting the day with meditation and then into a work out and then bang out the stuff in my log.

Need a way to track this correctly but did this today before bed. Used the bike for a bit. I should probably commit to a longer period on the bike next time.

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