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Workout Logs

Workout for Oct 31st.

by Harry on October 31, 2009

in Workout Logs

This evening I went for a run and decided to use the runkeeper app for the iphone to record my run. You can see the results here. I ran 3.73 miles in 34:17 thats an average speed of 6.53mph. What is interesting is that toward the end of the run about a mile from home is a little hill, I always have to work a little harder here but what I didn’t realize that in working harder I was also increasing my mph from an average of around 6.5 to 10.3mph. I’ll be using the runkeeper app each time I go for a run from now on.

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Kettlebell Workout for October 29th.

by Harry on October 29, 2009

in Workout Logs

This evenings workout was the Art of Strength Providence using a 20kg kettlebell. This was my first time using a kettlebell in a while. I had half expected my strength to have declined after doing mainly bodyweight exercises for approximately the last six weeks but I was pleasantly surprised that I was able to complete the workout with pretty much the ease that I have been to on past occasions.

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Burpee workout for the 28th October.

October 28, 2009

This evenings workout was a burpee workout. I ran to the football pitch and after a quick warm up placed my hoody and water bottle 15 meters apart. I performed 8 burpees by my hoody, walked to my water bottle and performed another 8 burpees. I did this 8 times. After a quick drink I [...]

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Workout for 19th August.

August 19, 2009

For this evenings workout I ran up to the football pitch and worked through a deck of cards and after a quick drink, shuffled the cards and worked through the deck again. The exercises were:
Suits
* Hearts : Diamond press-up
* Diamonds : Tuck jumps
* Spades : Squat thrusts
* Clubs : Leg raises
Repetitions
* ace = 11 reps
* [...]

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Workout for 18th August.

August 19, 2009

1. Split lunge (left/right)
2. Double overhead press
3. Squats
4. Double floor press
5. Double bent over row (left/right)
6. Suitcase
7. Twisting crunch
8. Triple crush
After a quick warm up I performed each exercise for 2 minutes time or until fatigued whichever came first using a pair of 16kg kettlebells and a 20kg kettlebell taking very little rest between exercises.

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Kettlebell workout for 10th of August

August 10, 2009

This evenings workout was the Art of Strength Newport with a 16kg kettlebell. There is a description and sample video from the workout here.

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Workout for August 9th.

August 9, 2009

No workout this evening but I did go for a cross country run, I ran 20 minutes there and then 20 minutes back, I estimate I run at between 6/7 miles an hour so 40 minutes is about 5/6 miles.

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Workout for 6th August.

August 6, 2009

This evenings workout was the pit full body workout, there is a full description here. Personally I think the 3 workouts on the DVD are great, don’t take my word for it though, read what others say about it:
Bottom line: If you buy this DVD and follow the workouts three times a week, you will [...]

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Tabata sprints.

August 2, 2009

You may of heard of the ground breaking Tabata Protocol used to train Japanese winter olympic speed skaters. The original Tabata Protocol requires the following:
* 5 minutes of warm-up
* 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
* [...]

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Art of Strength Newport kettlebell workout.

August 1, 2009

Art of Strength: Newport is the second in the world’s 1st work along kettlebell DVD series by Anthony Diluglio.
This workout is a circuit style kettlebell workout, it’s a tough workout divided-up into 10 “rounds” including a 5 minute snatch test. Most rounds take about 4 minutes and consist of continuously alternating between two exercises for [...]

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