The 9th Soul

Modifying My Kettlebell Program

Posted in health, life, Special posts by Fated Blue on January 24, 2015

[A whole list of fitness blogs I’ve done]

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In an attempt to focus my workout into something basic yet essential, I’ve decided to modify my first workout program. This is what I may consider as an upgraded version if we’re to treat the first program as an overall basic workout routine.

I’ve been experimenting since January started and I’ve come up with a routine that’s guaranteed to give you the best bang for your bell without stressing yourself about doing them for a week.

The same schedule format will apply: 5 to 6 days a week, 20 minutes minimum on the clock.

Mind you, this revolves mostly around Hardstyle movements which means maximal effort in less repetitions. I’m fond of utilizing both GS and Hardstyle but I somehow always gravitate towards Hardstyle due to the maximal effort exerted in a short period of time.

Because let’s face it, 20 minutes isn’t that long. But if utilized efficiently, 20 minutes is more than enough.

For this program, you’ll need at least a pair of heavy KBs and one lighter bell. In my case, I use a pair of 32 kg and one 24 kg. The 24 kg is for the warm up while one or two 32 kg KBs will be used for the main workout.

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Bumps into my program this December

Posted in food, health, health defects, life by Fated Blue on December 13, 2014

My program

First month

Second month

The whole month began with me ripping a callus on my left hand. This hampered my program and I had to focus on bodyweight workouts for one week. Not to mention how I condensed it from 20 minutes to just 10 because of lack of sleep (Christmas party performance practice) and fatigue from not getting enough sleep. The second week started out fine but last Wednesday was a cursed day that I had to stop training until I’m fully rested (and I’m sure I’m fully rested now; will train tomorrow).

I first suffered from chills last Wednesday at around 1:30 AM. The thing was, it wasn’t even that cold or rather not cold enough for me to have chills. I also felt feverish which made my body feel hot to the touch. Chills and hot temperature, I was already concluding that I wouldn’t be able to workout that morning but I never thought it would get worse.

A few hours later, I had a bout with migraine and nausea right after waking up. I figured it was perhaps due to overeating which resulted to a bad gassy stomach. I was seriously burping with an intensity and consistency that would’ve filled up a small hot-air balloon if put together. I ate too much the other day and I overestimated my body’s ability to digest and metabolize the food I ate. I couldn’t even walk straight without feeling the need to throw-up. I was then rushed to the hospital.

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Two months into my program

Posted in health, life by Fated Blue on November 30, 2014

10256513_10202014011910453_2014910487537600836_nMy program

One month progress

Recent developments:

  • Upper body is ever so slightly becoming more defined.
  • Strength from torso up to shoulders have significantly increased.
  • Performing repeated 64 kg deadlifts are warm-ups to me.
  • I can now do 60 swings in less than 4 minutes.
  • I can now do 100 32kg x 2 double kettlebell swings in less than 10 minutes.
  • I now have a “better” 64 kg armor building technique (more below).
  • Legs have noticeably increased in endurance and strength.
  • I’ve evolved my usual push-ups to one-legged then to spiderman push ups.
  • Jerking a 32 kg is easier but pressing it is still far from reach.
  • I also (unintentionally) developed my pull-ups when I tried them a few weeks ago.
  • I can now almost do a full ab-wheel roll (from standing position). I stop before my arms stretch overhead.

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One month into my program

Posted in food, health, life, youtube shows by Fated Blue on November 8, 2014

This is what my program looks like.

I’ve been progressing quite well. In fact, I’ve seen some muscular development particularly in the upper body. Also, I am now able to double swing a pair of 32 kg 60 times in under 5 minutes. My previous limit was 50 but now my standard is 60. Next month, if all goes well, I can push through 65 or even 70.

I still can’t directly press a 32 kg bell but my arm and shoulder strength have increased significantly to a point that jerking a 32 kg bell doesn’t seem too taxing anymore. I’ve also increased my stamina due to me not getting that “worn out” feeling after the 20 minute mark. I don’t gasp for air nor do I feel dizzy. I just feel a bit tired but not enough for me to go searching for a bed to lie on for the next few hours.

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Creating My Own Kettlebell Program

Posted in health, life by Fated Blue on September 29, 2014

[Check this out for the upgraded/modified version]

I’ve been doing a lot of workouts with kettlebells and bodyweight exercises and I figured it’s time I do something similar to a program. I’ve been just usually doing complexes on random occasions with little to no patterns involved. At most, I’ve been repeating two or three workouts on random days and that’s about as organized a program as I got. I’ve got a goal and I have to maintain my view on that goal. That goal is to become stronger and right now my definition of getting stronger is to lift a pair of 32 kg kettlebells effortlessly. I decided it just this Sunday morning but I’m pretty sure I dreamt about it numerous times before. I’ll be condensing it for 20 minutes give or take so rest times will just have to be short but sweet. Wish me luck 😀

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Kettlebell Routine Of The Week: An Alternative To The Armor Building Complex

Posted in health, life by Fated Blue on September 21, 2014

I had this one in my head since last night. As a background, I still can’t strictly press a single 32kg bell without giving it a bit of a jerk. I’ve gotten better at it compared to last time but I still find it difficult to do nonetheless. The armor building complex usually composes of two kettlebells (but a single kettlebell version exists) and I still want to do something similar to that complex with my 32s. So below I’ve conjured up a ballistic version of it. The routine goes like this:

2 Double Kettlebell Swings

1 Double Kettlebell Clean

3 Double Kettlebell Squats

That’s it. Simple, effective, and most importantly, fat burning. Do around 6 rounds with the heaviest pair of kettlebells that you can clean and squat in less than 10 minutes. I was able to do this in less than 8 minutes but I decided to go the distance and perform 10 sets of this complex. I then finished with a 10 x 3 of strict push ups.

UPDATE December 18 2014 1239:

2 x double kettlebell cleans

1 x jerk per arm (while two kettlebells are in the rack position)

3 x double kettlebell front squat

My Latest Kettlebell Creation: Godzilla’s Armor Building Complex

Posted in health, youtube shows by Fated Blue on July 5, 2014

I’ve been playing with my 24 kg kettlebells with Dan John’s Armor Building Complex and Pat Flynn’s Godzilla Complex. Both are extremely efficient at fat burning and muscle building and both will definitely strengthen your body as a whole. I’ve done both for weeks on end, alternating them on a daily basis.

So I figured, since I’m now including a pair of 32 kg bells in my workout schedule, I might as well try and combine the two.

One set would look like this:

2 double cleans

1 strict double military press

3 double front squats

1 double kettlebell lunge per leg

1 military press  per arm

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