Boise Kettlebell Lifting

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Brent Brown's Blog (188)

October 9th, 2011

Notes:

Travel day. So glad to be back home...

Workout:

20 snatches (each side) @ 16kg
Three minute rest
20 snatches (each side) @ 16kg
Three minute rest
10 snatches (each side) @ 16kg

…

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Added by Brent Brown on October 9, 2011 at 10:30pm — 2 Comments

October 8th, 2011

Workout:

Five rounds of
- 12 snatches, each side @16kg
- Brisk walk around the motel parking lot

Previous Night's Sleep:

7 hours

Nutrition:…

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Added by Brent Brown on October 8, 2011 at 11:22pm — No Comments

October 6th, 20111

Workout:

20 minutes of
- Five push ups
- Five bent over rows
- One minute exercise bike (high resistance)
First couple rounds of push ups were off a dumbbell rack, then I switched to regular push ups
- Still can't get a low as I'd like, but it is getting better.
First couple rounds of rows @ 24kg, then I switched to…

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Added by Brent Brown on October 6, 2011 at 9:56pm — 2 Comments

So... Yeah...

Today is my son's 11th birthday. I moved my rest day from Friday to today, so that I would have time to make his birthday dreams come true. :)

Long story short, lots of snack foods today. I ate good stuff too, but there were enough treats scattered throughout the day that recording all of it isn't going to be pretty.

This also counts for our celebration meal (which we usually have on Sunday).

Added by Brent Brown on October 5, 2011 at 10:12pm — No Comments

October 4th, 20111

Workout:

Noon workout
- Five rounds of
  - Five thrusters, each side
  - Two sets of ten reps two-handed swings
  - All thrusters @ 20kg
  - All swings @ 24kg
Evening workout
- One minute snatches, each side @ 16kg
- Two minute rest
- 45 seconds snatches, each side @ 16kg
- Two minute…

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Added by Brent Brown on October 4, 2011 at 7:57pm — No Comments

October 3rd, 2011

Notes:

Grrr.. Just had a very negative experience at the gym. Need to vent.

I went to workout at my corporate gym, at a location I don't usually go to. My usual gym had a yoga class at the time I could work out, so I thought I'd just run over to a different location. It turned out to be a less than ideal workout area, as the kettlebells are out on the basketball court, so folks were shooting hoops…

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Added by Brent Brown on October 3, 2011 at 9:00pm — 3 Comments

October 2nd, 2011

Workout:

Five rounds of
- Five thrusters, each side
- Two sets of ten reps two-handed swings
- First three rounds of thrusters @ 16kg
- Last two rounds of thrusters @ 20kg
- All swings @ 24kg
One minute snatches, each side @ 16kg
45 seconds snatches, each side @ 16kg
30 seconds snatches, each side @…

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Added by Brent Brown on October 2, 2011 at 8:48pm — 3 Comments

September 30th, 20111

Workout:

Rest day

Previous Night's Sleep:

9.5 hours

Nutrition:

Water: 0.5 gallons

8:00a - Noon:

Two…

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Added by Brent Brown on September 30, 2011 at 9:30pm — No Comments

September 29th, 20111

Workout:

Five minutes TGU @ 16kg
12 minutes of
- 30 seconds of snatches (each side) @ 16kg
- 60 seconds stepping (relaxed pace)
- Six rounds
- 60 second rest between third and fourth round

Previous Night's Sleep:

9…

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Added by Brent Brown on September 29, 2011 at 9:00pm — No Comments

September 28th, 20111

Workout:

Max rounds in 20 minutes of
- Three thrusters (each side) @ 20kg
- Ten two-handed swings @ 28kg
- Brisk walk down the street and back
Got in five rounds
- Jim: Is that a good pace? Or should I pick it up a bit?

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Added by Brent Brown on September 28, 2011 at 10:02pm — 2 Comments

September 27th, 20111

Notes:

Still not 100% from the cold, but way better than I was yesterday

Workout:

Five super-sets of
- Five reps bent over kettlebell rows @ 28kg
- Five incline pushups (off a dumbbell rack)

…

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Added by Brent Brown on September 27, 2011 at 9:30pm — No Comments

September 26th, 20111

Notes:

Still have not beat this cold. Chose exercises that wouldn't tax my respiratory system too heavily.

Workout:

Three sets of five reps of push presses @ 20kg
Five sets of one rep of push press @ 24kg
Three sets of five reps of goblet squats @ 20kg
Two…

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Added by Brent Brown on September 26, 2011 at 9:07pm — 3 Comments

Notes From Rest Week

So... I'm pretty frustrated about getting sick. I really wanted to see how my body responded to the rest and the extra sleep... but the virus made it really difficult to tell. I definitely feel rested... but also yucky.

Weight loss seemed to continue without interruption. I have a suspicion that cortisol may play a big role for me in all this. Time will tell.

I set some goals with Jim's help (more on that later). I got a start on organizing my kettlebell…

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Added by Brent Brown on September 26, 2011 at 9:06pm — 3 Comments

How to tell good science from bad science...

Added by Brent Brown on September 25, 2011 at 1:20pm — 2 Comments

Doh! Sick!

Sigh... Came down with a cold. I don't have time to be sick! :)

Added by Brent Brown on September 22, 2011 at 6:10pm — 1 Comment

Zzzzzzzz

Without a doubt my biggest failing at this whole thing has been sleep. Followed closely, so I'm told, by Jack Daniels & Diet Coke (yes, Isderf, I'm looking at YOU ya lurker! :))

I get six to seven hours of sleep a night, which isn't enough for me to support the kettlebell workouts. I think that is the biggest single contributor to me starting to feel worn down. In my workouts I can tell the difference between six and seven hours the previous night. That extra hour of…

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Added by Brent Brown on September 20, 2011 at 8:35pm — 4 Comments

Celebration!

The term "cheat meal" has always bothered me. This is a relatively minor point, and it is probably just me, but it is something that I want to change during this rest week.

I don't like it because I don't feel like I am cheating during that meal. I work my keester off for six days and eat 20+ clean meals. That one meal is a reward for a job well done and I look forward to it. So labeling it as a "cheat" just rubs me wrong.

I've heard the term "free meal" used as an… Continue

Added by Brent Brown on September 19, 2011 at 10:57am — 4 Comments

Three months!

So! I am at my three month anniversary of kettlebelling!

I couldn't be happier! Strength and fitness improvements are better than I expected. Body composition changes are proceeding at a nice steady pace. I'm averaging about a pound a week loss of scale weight (whatever that is good that measurement is for). My Robb Wolf "Look-Feel-Perform" measurements are off the charts!

Three months is also when folks talk about taking a "week off" from exercise. I've…

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Added by Brent Brown on September 18, 2011 at 5:36pm — 1 Comment