Tuesday Jan 31 Tabata Sprints on Stationary Bike

It felt like time…. past time actually…. to do a Tabata Interval…. 20 Seconds of intense exercise followed by 10 seconds of rest…. rinse and repeat 8 times… that’s it… 4 minutes total of high intensity hell (3:40 when you subtract the eight rest intervals)…. piece of cake, right??  Well… I’ll let you know tomorrow when I have the energy to move… LOL

I read and copied an article on Tabata Intervals today that I posted on a couple of bulletin boards at work.  I felt compelled to take my own advice if I was going to encourage others to do the same.

Warmup:  10 minutes on the Elliptical machine

Workout: Tabata Intervals on the Stationary Bike; 4 minutes, 2 kilometers; Resistance level 8 of 20; Legs felt like leaden stumps on the 6th-8th intervals.

Cooldown: 3:30 slow pedal on Stationary Bike; Resistance level 1 of 20.

Want to know more about Tabata protocol?  Here’s some articles I’ve collected.

Monday Jan 30 More “Cardio”

Kinda missing the kettlebells and barbell movements, but my back has been very tight and sore….. the long sits on a 90+ minute commute aren’t helping either.  Aside from some brief Grok Squats, haven’t been doing anything additional.  Perhaps tomorrow I’ll more actively try to rehab the sore back… just hoped it would dissipate on it’s own.   Looking to the past week, I can see a chain of events that probably lead to the back strain, not just the KB deadlifts that seemed to be the final straw.

Monday Evening:

Was craving some movement and my back was killing me on the couch.

Elliptical: 5 minutes…. first half easy, 2nd half moderately aggressive

Rowing: 5 minutes… 960 meters…. mostly easy, last minute more aggressive

Recumbent Bike: 5 minutes easy

Sunday Jan 29 “Traditional” Cardio

My back was still tight from tweaking it last week and from extracurricular activities on Saturday, so today just focused time on “cardio” equipment that had been accumulating dust in the basement.

Elliptical Machine 10:00 minutes

Recumbent Bike 1.25 miles

Elliptical Machine 5: 00 minutes

Felt good to get the breathing and heart rate up and get moving a bit, even if it wasn’t kettlebell or barbell related.

Thursday Jan 26 Kettlebell Deadlifts

I dont often try kettlebell deadlifts, as I normally do the barbell version.  Tried the single leg version first with a 50# KB in one hand and a 62# KB in the other.  Didn’t fair so well.  Need to look at the proper technique more.  Instead, tried standard two legged two KB deadlift and did something that tweaked my lower back, so my form was definitely off.

KB DL 62#/50# x 5 x 2

35# KB Snatch x 5/side

Stopped because of the back pain.

Tue Jan 24 Evening: Lite Chipper

Light evening movement after sitting at a desk and long drive home.  Didn’t want much, but didn’t want to just plop down on the couch either.

GHD Back Extension x 7

GHD Situp x 7

20# Dumbbell Windmill x 3/side

Ring Pullup (blue band) x 5

GHD Back Extension x 10

GHD Situp x 10

25# Barbell Bent Press x 3/side

Mon Jan 23 Evening Challenge 5K Row

Haven’t rowed a 5K since Dec 09, over two years ago.  It was time.

5K Row, 24:27

Rowed in Vibrams…. the kind without tops across your foot, so the foot strap on the rower left a nice raw spot on the top of my feet.

Monday Jan 23 Lunchtime Wakeup

Lunchtime 10 Minute Wakeup:

50# KB Front Squat

20# KB Windmill x 3/side

50# KB 1-handed swing x 5/side x 2 sets

50# KB Snatch x 5/side x 2 sets

Wed Jan 18 Lunchtime Wakeup

Very tight back from standing in class the past few days, so just wanted to loosen up.


50# KB Goblet Squats x 5

50# KB Snatch x 5/side

Monday Jan 16 Kettlebell Swings

Lunchtime wakeup:

50# 2-Handed KB Power Swings x 5 (1 rep, reset, repeat)
50# KB Jump squats x 5
50# 1-Handed KB Power Swings x 5/side (1 rep, reset, switch sides, repeat)

Sunday Jan 1 Bear Crawls

Did various odd workouts/activities the past couple of days, but didn’t record them (bad bob!)

Bear Crawls
Did 10 bear crawls up and down the stairs on all fours.  It was a unique experience going head down. I can definitely feel it in my shoulders.

Not an orientation I’m accustomed to on the stairs.  Penny thought I was nuts, but who am I to change her opinion of me now? LOL