30 June 2010

Morning Run

Went for a 5km run this morning. Felt good, Hammys felt tight though after SLDs - some stretching should sort things out today.

Alan

29 June 2010

Clean & Press 4x12
This was done with my keg - its about 1/2 full with water

Push Press 3x7
24kg Kettlebell (each arm)

Inclined Pushups 3x23
Struggled on the last set - tris were tired after presses

1 Mile walk 17:02
Threw the new Bulgarian Bag on my back and walked the 1/2 mile up to the crossroads and back

Straight leg deadlifts 3x15
did these standing on blocks to increase ROM with 24kg kettlebell

Was finished in less than 60 mins. Feeling tired but good tired.

I saw a field full of bailed hay on the walk - I have an idea for tomorrow!

Alan

Walks

I picked up two cavity blocks eack weight just under 27 kg each. I used some of the rope I found to make handles. I use these for farmers walks.


I use the 20kg kettlebell for suitcase walks
I use the 16kg kettlebell for 1 arm over head walks

The Workouts

So, here's how my workouts look. At the moment I have two (A and B).

Workout A:

Tyre Flips
1 Arm Row
Sled drag
Sledge Slams
Walk

Workout B:

Clean & Press
KB Push Press
Pushups
1 mile walk

Here's what I've covered so far.

Mon Tue Wed Thu Fri Sat Sun
Week 1 - A B A B
Week 2 - A B
Week 3 - A B A B
Week 4 - A B

Kettlebells

Purchased a few years ago, I have 3 Kettlebells:16kg, 20kg and 24kg. My lovely girlfriend had 2 12kg bells which I use sometimes to stuff into my sled.
Yesterday I weighed the chain and padlock I use to lock up my bike - it weighs 2kg and is perfect for increasing the weight of my bells.

Rope, rope and more rope

I was swimming at the beach one day and noticed some old netting washed up on the beach. After a closer look I realised that there was a rake of rope tangled up in it. Upon returning with a knife to cut the rope free and nearly two hours of untangling I was left with almost 100 yards of usable rope in 3 lengths - score!

Sledge

My first cash expenditure. I really wanted a sledge for a while but never had the opportunity or the location. Its only a 7lb sledge but 2 mins of swinging makes it feel a lot heavier.
It cost me 20 quid

Bulgarian Bag

So this morning I paid a visit to the local tyre company where I was able to come away with a couple of old inner tubes for free. I cut one up, filled it with sand and I now have my own ghetto Bulgarian Bag which weighs about 25kg

Med Balls

I bought two mini basketballs years ago with the intention of turning them into med balls. I finally managed to sort this out when I moved closer to the beach - free sand :)
They weight just over 3kg each

Tyres - Part 2

So, on my next visit to the farm yard, I came home with a tyre from the back wheel of the tractor.
Stading upright, its about as tall as me but I've no clue as to how much it weighs.

Tyres - Part 1

So my first port of call was the local farmer.
On my first visit he hooked me up with a tyre from the front wheel of a tractor.

I cut two rectangle holes in the top, screwed two pieces of 1"x2" between the holes for support and then tied on some webbing to make my multi purpose sled. I screwed in a length of 1"x4" on the inside to make a base for my keg to sit into.

Whats it about?

So, I decided to have a go at getting fitter and stronger wothout the hassle of joining a gym.

I'm a couple of weeks into my journey but I'll try and sort through the equipment I've been using and the way in which I've been using it.

Enjoy