The Trainer Dan Experiment

Kettlebell session 1/28

2009-01-29T10:17:00.000-08:00

A1. 50 swings
A2. 6 single arm clean and press
A3. 6 snatch
A4. Standing Cable press 65x 12
A5. Standing Cable Row 130x 12

All exercises completed with 24kg bell

Perform each exercise, rest for 90 seconds then repeat 4 more times...

Cheers

Kettlebell session 1/27

2009-01-29T10:09:00.000-08:00

For todays workout I was reall pressed for time with all my clients so I had to put together an effective workout with only having about 20 minutes to do so. With little time I look for a movement that can activate as many muscle groups as possible in as simple a movement. In comes the kettlebell swing.

Goal 250 swings
Time = 20 minutes

Swings completed = 250 (goal achieved)
Time to completion = 14 minutes

Workout 1/26

2009-01-29T10:02:00.000-08:00

A. Front Squat 235x 5,5,4,3,3,3,4 total = 27 (Alittle frustrating with these because of nagging lower back strain but strength is increasing.)

B1. Flat Bench 275x 5,5,5,5,8 total = 28

B2. Close grip Pulldown 200 x 6,6,6,6,7 total = 31

C1. Alternating dumbell curl 50x 8, 12

C2. Over head rope extension 100x 12, 12

Overall extremely satisfying workout today strength had been lagging last week but feels as if it is back to normal.

Till next time, stay anabolic

Kettlebell session

2009-01-25T16:46:00.000-08:00

Todays workout had a simple plan, to get my heart rate up and keep it elevated and to finish 200 swings as soon as possible...

25 swings
10 diamond Push ups
5 chins
1 min jump rope
1 minute rest

Repeat circuit 8 times

Short quick and to the point...

Cheers

Apologies, scorpion bowls and stolen rims

2009-01-25T16:26:00.000-08:00

To all of my faithfuls out there I would like to send my most sincere apology about leaving you all hanging this week. I know that it is not a good excuse to forget my duties here but with all do respect on MLK day I had a hot water pipe burst in my bedroom to completely destroy a carpet, so frantically I started a fire, because that room has a wood stove not that I lit my house on fire, in a bastard effort to dry the carpet. It was berber by the way. With a pissed off land lord and roommate I retired for the night only to wake the next morning to find my car up on jacks and all four wheels missing, but I am not one to look at the bad things in life so I was pleased to see that the thieves left the tire iron that they had used to commondere my rims along with the two ton jacks I am sure cost a pretty penny, most likely stolen as well. By thursday night I had new rims and tires, ones that looked better than the ones I had to begin with, a celebration was in order so I met a few friends for a pint at the "U". Friday night the celebretion had to continue and the flashy rims need be flaunted across Providence, hopefully the thieves saw them kinda like a big FUCK YOU. Take my rims bitch I will just get nicer ones, ones with locking lugs this time that would be an absolute pain in the arse to purcure. With my brothers at hand and a friend in my pocket we set out for some evening apparitiff at a sushi bar. The place was packed except for one lonely seat beside two very attractive an very lonely J&W seniors, I just couldnt let them sit alone so with my crew at hand and with the help of a few servers made room for all to sit. The rest of the night is a blur for the most part but I am back and more posts are in the near future.....

Kettlebell session

2009-01-16T14:18:00.000-08:00

All sets and exercises performed with a 24kg kettlebell

"Perform exercises in a circuit with minimal rest between each exercise and around 2 minutes between each circuit"

Double kettlebell clean and press 6 reps
Renegade Rows 6reps
Turkish get ups 3 each side
Single arm Front squat 8 each side
Single arm swing 15 each arm

Completed 2 more times

Total time = 25 minutes

The Workouts

2009-01-15T14:05:00.001-08:00

The objective of every total body workout is to perform and upper body push followed by an upper body pull. This series can be perform seperate or circuit fashion i.e. super set. After the upper body we move to a lower body push or pull. Some examples for upper pushes include but are not limited to bench press, incline bench, dips, military press. Pulls for upper body are rowing variations, chin/pull ups, pull downs. Lower pulls, deadlift variations, power cleans, power snatches. Pushes include squats and all of their variations. Every workout is about how much time you have, always get the upper push/pull and lower push or pull finished, then if there is time follow up with some isolation work. Last but not least workouts cannot excede a 1 hour time limit, once the 60 minute mark is reached drop the weight. As far as sets and reps are conserned I do not count sets, I only count reps. For the meat of my workout the rep scheme is 25 total for each exercise, as many sets as needed.

Workout:
Foam roller and tennis ball soft tissue work
Dynamic warm up

(Perform one set of A1 followed by one set of A2 until all repititions are completed. Then move onto B and so forth)

A1. Flat bench:
275 x 5,4,3,3,3,3,6 for a total of 27
A2.Pull ups
body weight + 10lbs x 5,4,4,4,3,3,3 for a total of 26
B1. Snatch grip Deads
275 x 4,4,6,6,5 total of 25 (grip was really weak after the pull ups limiting the weight i could use today)
B2. Lying Leg Curl
100lbs x 6,6,6,7
C1. Incline Curl
40lbs x 11, 10, 9
C2. Over Head Rope Extension
80lbs 11,10,9

Total time = 43 min
Stretching

Productive cardio

2009-01-14T18:56:00.001-08:00

Ask yourself this question, "Who has less body fat, a sprinter or a long distance runner?" If your answer is a long distance runner you would be wrong. As a Professional in the health and fitness field I am constantly asked how much cardio someone need to accomplish to help achieve their desired results. When I tell my clients that all they need to do is around 20 minutes 2-3 times per week they all look at me as if I have 3 heads. The truth of the matter is, is that High Intensity Interval Training (HIIT) is more effective at burning fat than any other form of cardio. Now you may tell me, but Dan I burned 350 Calories on the elliptical in 45 minutes keeping my heart rate at 130 bpm, while I would applaud you for your efforts I would also have told you that in only 20 minutes of intervals not only would you burn around the same amount of calories in less than half the time but you would also have jacked up you metabolism for the next 24-48 hours. Don't believe me just try this protocol for the next 2 weeks and tell me how it goes...

Week 1 - sets 6, interval 40 seconds, recovery 2 minutes.. 2 minute warm up "total time 16m"
Week 2 - sets 7, interval 40 seconds, recovery 2 minutes.. 2 minute warm up "total time 18:40"

Use whatever piece of cardio equipment you feel most comfortable on, my favorites are the recumbent bike, row machine and keeping it classy jumping rope. Try it you will be amazed by the results

New Years Resolutions

2009-01-14T18:50:00.000-08:00

It is that time of year again when everyone from your grandma to your 3rd cousin comes up with some half assed crazy idea of self improvement and preservation. Lets all make a resolution to only give up on it in a month or so. I say screw the resolutions, how about for a change we actually all stop being such hipocrits and honestly tamper with our own phsycology and become something we all acutually want to be. Whether its losing 15 pounds before spring break or finally applying to grad school just do it, because in the long run what do you have to lose...

It's a new day

2009-01-14T18:46:00.001-08:00

Welcome one and all to my blog...
I started this Blog with the intent for anyone out there to realize the effort and commitment needed to change ones' body and mind. In doing so I hope to teach everyone out there that you cannot possess a strong body without a strong mind.