Thursday, March 15, 2007

Double KB sets

6:30am Bikram yoga
9:30 KB double 26's

Warm up

40 2 hand swings, 1 min. on, 1 min. rest x 3 sets = 6 min.
10 L, 10 R, 10 L, 10 R, one hand swings, 1 min. on, 1 min. rest x 3 sets = 6 min.

Total warm up 12 min.

Work sets w/two 26's

#1 (video demonstrates 5 reps per combination, no rest)

18 double swings, 30 sec
30 sec. rest
14 double clean, 30 sec.
30 sec. rest
8 double swing, double clean, 30 sec.
30 sec. rest
7 double clean, double push press, 30 sec.
30 sec. rest

I alternated these 4 combinations x 5. All 4 took4 min. to complete, 5 x 4 min. = 20 min. total

#2 w/single 26
18 clean, press, transfers, (9L, 9 R) 1.5 min. on, 1 min. rest

#3 w/single 26
1 swing, clean press x 6 L, trans. and repeat 6 R, 1 min. on 1 min. rest

#4 w/2 26's
7 double clean, double press, 30 sec. on, 30 sec. rest

I alternated these 3 sets x 5. All three sets took 5.5 min. to complete x 5 rotations = 27.5 min.

Total workout 59.5 min.

I miscalculated the time it took to complete the last half of the workout and ended up training about 5-10 min. longer than I planned to!

The hardest set of the workout was the double swings, because of the width of two bells coming through my legs, it forced the stroke to be shorter, therefore faster. I had done some double swings (w/26's) a couple of weeks ago and it didn't seem as hard as it was today. I'm lovin' the double push presses though.

Tuesday AM weight 128.2
11:30am weight 127.6, 18.5% BF = 104.0 LBM
KB snatch workout
7:00pm 45 min. walk


coffee w/cream 60 cal.
steel cut oats w/almonds and milk, 150, 100,35 cal.
chili pepper soup w/spagetti squash, black beans and chicken 450 cal.
prunes, almonds 200 cal.
cabbage salad w/curry yogurt dressing and chinese marinated pork 500 cal.
chocolate sucker 70 cal.

Total calories 1565

I didn't feel hungry at all until after noon time, I'm sure my mini binge on Mon. had alot to do with it. Back on track!

Wednesday AM weight 127.4
6:30am Vinyasa yoga


coffee w/cream, cocoa 130 cal.
oats, milk, sugar 210 cal.
large broccoli salad w/ low cal dressing, and dried cranberries 320 cal.
tuna salad w/mayo 250 cal.
prunes (5) 100 cal.
veg soup w/ chicken (6oz) 500 cal.
chocolate sucker 70 cal.

Total calories 1585

Thursday AM weight 126.0
6:30 Bikram yoga
9:30 KB double combos
7:00pm walk 40 min.


Coffee w/cream, cocoa 150 cal.
oats/ sliced almonds, milk, sugar (1tsp.) 310 cal.
prunes (4) 80 cal.
1 slice of whole wheat bread w/1 Tbl. peanut butter! 190 cal.
1/2 chili pepper soup w/ l/2 split pea and smoked turkey soup (hmmm interesting combination!) 350 cal.
Misc. Costco crap 100 cal.
cabbage salad w/ curry, chutney dressing and pork 550 cal.
chocolate sucker 70 cal.

Total calories 1710

I didn't have enough chili soup leftover, so I added in some split pea that I had in the freezer, Thank goodness for frozen leftovers! It was an interesting mix, making the pea soup spicy! I also had a sandwich today, that was trippy!

I'm looking forward to a great weekend. The weather is gorgeous and I'm not having any anxiety around food. I'm working all day tomorrow and will get all of my food together for the whole day this evening. Oats/ soup/ salad, seem to be consistant on the menu.

Life is good, Today was a great day.


Franz Snideman said...

Great technique.

When are going to throw in the double front squats?


Lorna said...

Are those 26 lb kettlebells?

Tracy said...

Franz, I was going to do them today, but my calories were low yesterday and I went to Bikram before my workout.

It's bad enough that I do my workout in the morning and then have to re-do a few sets to video later in the afternoon, that's why alot of times I'm slower!

Saturday's video is always done during my actual workout!

Tracy said...

lorna, Yes, they are two 26's.

Tom Shook, RKC said...

Damn impressive Tracy. You have quite a bit of work capacity. How would you rate it (work capacity) from say a year ago at the RKC? Just curious, as you seem to have really been consistent throughout..

Tracy said...

Tom, My workouts were averaging 40 min. per. Now they average about 55 min. per. In the first year I never touched the 16kg, now the 12kg is nothing for me to swing it up to 10 min., so I'm hoping to get strong enough to replace the 12kg with the 16kg, for my swing combo workouts, permanently!

I came back extremely motivated to change the look and composition of my body even more, so I thought, if a little is good, more must be better! And it has been!

I'm actually doing yoga less(3 x week), walking about the same(4 x week, dieting a little harder (less cheating, same foods though)the only thing I changed in the last year was upping my KB's.

And I do tend to add in a short workout(about 20-35 min.), which makes KB's 4 x week, when I can. And why not? The pay off is incredible! Tracy

Tracy said...

Tom, P.S. I have not missed one workout in the past year, not one!