Walking Sept 17-30th


Did a lot of brisk walking while in Europe for a week of work.  Took each day at lunch and evening to walk around town.  After a week of walking, I took last week off to let a sore/strained foot recover (mixing in a few pullups for good measure.)

Double KB Exercises Sept 14


Lunch Time workout:

Air Squats

Double KB Deadlifts x 5 (50# & 62#)

Double KB Swing x 5 (50# & 62#)

Double KB Clean and Front Squat x 5 (50# & 62#)

Double KB Swing x 5 (62# & 50#)

Double KB Clean and Front Squat x 5 (62# & 50#)

50# KB 1-handed Swing x 5/side

50# KB Snatch  x 5/side

Total Reps: 45

Kettlebell Swings Mon Sept 12


35# 2-handed KB Swings x 10
50# 2-handed KB Swings x 10
35# 2-handed KB Swings x 10
62# 2-handed KB Swings x 10
35# 2-handed KB Swings x 10
50# 2-handed KB Swings x 10
35# 2-handed KB Swings x 10
62# 2-handed KB Swings x 10
35# 2-handed KB Swings x 10
50# 2-handed KB Swings x 10

Total: 100 reps

KB Presses Wed Sept 7


Lunch time workout…. not as intense as some of those when I was in the weight loss contest, but need to keep moving and not drop the ball.

KB Presses, 35#, 50#, 62#

KB Front Squats and Goblet Squats

KB Windmills

Grok Hangs


Scattered throughout the day did six 20 second Grok hangs from the Gymnastic rings.  Nice lat exercise.

Ring Pullups


The biggest loser contest ended at work on Friday.  I won with a 27lb (11%) loss in 3 months.  Primarily followed Paleo/Primal principles and did a bout of high rep kettlebell movements to get things underway.

Even though the contest is over, my goal is to continue what I’ve started….. food consumption and exercise.

Today I worked on pullups:

Ring Pullups x 4 reps x 6 sets