Update Stronglifts and Kettlebell transformation! Pictures!

1235789

Replies

  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Rest Day

    Kettlebell Swing
    GobletSquats- 3X5X 40
    Russian kettle bell swing-10 X 10 X 40
    Round two of the first four weeks of the basic program. For this 4 weeks I will be increasing my strength by increasing the number of swings that I do. This is in preparation to increase to the next size kettle bell. I will do this only on Stronglift rest days. Week one, Day one of increasing from 7 to 10 reps.

    Walk 1,000 Miles Challenge
    5 miles
  • grapaj
    grapaj Posts: 136 Member
    Glad I found this. I used to run SL 5x5 but now do a 3 day PHUL routine and wanted to add something *cardio-ish* but don't love HIIT or really, much other than the stair climber and it's getting boring. LOL! I am def. going to checkout your KB routine.
    Looking awesome!
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    grapaj wrote: »
    Glad I found this. I used to run SL 5x5 but now do a 3 day PHUL routine and wanted to add something *cardio-ish* but don't love HIIT or really, much other than the stair climber and it's getting boring. LOL! I am def. going to checkout your KB routine.
    Looking awesome!

    Thank you! I really enjoy the kettle bell because of it's convenience. I can take it with me wherever I go and never miss a workout, it tones the body completely! You can do every strong lift move with the kettle bell. And the main purpose of the kettle bell in the Olympics was to increase the weight amount for weightlifters. So it will be a excellent day off routine for your weightlifting.
  • 0505jen
    0505jen Posts: 147 Member
    Day 2
    Russian kettle bell swing - 10 x 7 x 10 :/ better recovery
    Walk 50 minutes
    Day 3
    Russian kettle bell swing 13 x 7 x 10 <3 got the heart beating!
    Walk 25 minutes


  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    0505jen
    0505jen wrote: »
    Day 2
    Russian kettle bell swing - 10 x 7 x 10 :/ better recovery
    Walk 50 minutes
    Day 3
    Russian kettle bell swing 13 x 7 x 10 <3 got the heart beating!
    Walk 25 minutes


    You're doing awesome!
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Workout B
    Squat-1X5X 55/65/75/85/95, 5X5X 100
    OHP- 1X5X 45/50/55/60, 5X5X 55
    DL-1X5X 150

    Kettlebell Swing
    Russian kettle bell swing-20 X 10 X 35

    Walk 1,000 Miles Challenge
    2 miles
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Rest Day

    Kettlebell Swing
    Goblet squat-3X5X 40
    Russian kettle bell swing-13 X 10 X 40
    Week one, day two of increasing from 7-10 reps. This is to increase my strength to transition to the 45 pound kettle bell.

    Walk 1,000 Miles Challenge
    5 miles
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Workout A
    Squats-1X5X 55/65/75/85/95, 5X5X 100
    BP-1X5X 55/65/75, 5X5X 85
    BR-5X5X 85

    Kettlebell Swing
    Russian kettle bell swing-23X 10 X 35

    Walk 1000 Miles Challenge
    3 miles
  • efrensgirl2015
    efrensgirl2015 Posts: 480 Member
    You rock!!!! What are your thoughts about just doing a kettle bell program? What does lifting give you that you can not your of working with kettle bells?
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    edited October 2016
    efrensgirl2015 wrote: »
    You rock!!!! What are your thoughts about just doing a kettle bell program? What does lifting give you that you can not your of working with kettle bells?

    Thanks! Actually right now the Kettlebell is hopefully going to increase my weight lifting amounts. That is what Pavel initially used it to do with the Olympic athletes. In two years when my husband retires then I will reassess. I enjoy the weight lifting as well. I do know that my nephew is a StrongFirst instructor and looks like a weight lifter and has only used the Kettlebell. So, I guess I weight lift for fun!

    Also, I have the weight bench and equipment already. If I wanted to go only Kettlebells and do the compound lifts I would have to invest money in buying double of some of the Kettlebells. Which I will do when we become snowbirds!
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Rest Day

    Kettlebell Swing
    Goblet squat-3X5X 40
    Russian kettle bell swing-16 X 10 X 40
    Week one, day three of transitioning from 7-10 reps. I can feel that I am gaining strength. I had a twinge of pain in my right hip but repositioning my toes inward a little alleviated that. If any of you experience any discomfort in your hip joints repositioning your feet should alleviate that. This exercise should never cause pain.

    Walk 1,000 Miles Challenge
    3 miles
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Workout B
    Squat-1X5X55/65/75/85/95, 5X5X 100
    OHP- 1X5X 45/50/55/60, 5X5X 55
    DL- 1X5X 135

    Kettlebell Swing
    Russian kettle bell swing-20 X 10 X 35

    Three days until we leave on our vacation! During that time I will not be online very often. I will be gone for 11 days. I will try to read but probably not respond. I have been told I will have very little if any Wi-Fi while we are on the train.
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Workout A
    Squats-1X5X 55/65/75/85/95, 5X5X 100
    BP-1X5X 55/65/75, 5X5X 85
    BR-5X5X 85

    Kettlebell Swing
    Russian kettle bell swing-23X 10 X 35

    Last strong lift workout until I get back from vacation. Yes of course I am bringing my 40 pound kettle bell with. I will not be able to use it on the train because of the instability but all the other days I will.
  • grapaj
    grapaj Posts: 136 Member
    I am in the weight section of my gym banging out heavy weights 3x a week, no hesitation. And yet every time I think of trying out the kettlebells I get nervous and back away. WTF! Mad at myself.

    Weird.
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    grapaj wrote: »
    I am in the weight section of my gym banging out heavy weights 3x a week, no hesitation. And yet every time I think of trying out the kettlebells I get nervous and back away. WTF! Mad at myself.

    Weird.

    Kettle bells are a great way to improve your lift weight amounts. Don't be afraid! Read "Simple and Sinister' by Pavel Tsatsouline he worked with Olympic athlete to improve their lift amounts using kettle bell.
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Stronglift Rest Day

    Kettlebell Swing
    Goblet squat-3X 10 X 40
    Russian kettle bell swing-16 X 10 X 40
    Week two, day two of transitioning from 7–10 reps. Using the 40 pound kettle bell.

    I will be going on vacation and not posting for that time. I will reconnect when we get back. Everyone stay safe and enjoy your journey!
  • 0505jen
    0505jen Posts: 147 Member
    Day 4
    Russian Kettle Bell Swing 13x7x10
    Walk 35 minutes
    Day 5
    Russian Kettle Bell Swing 16x7x10
    Walk 35 minutes
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    0505jen wrote: »
    Day 4

    You are doing fantastic! Check back with you in a couple weeks we are going on vacation you have a great time working out while I am gone! I will be working out is well! I just won't be checking in here.
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    edited January 2017
    Just want to add this link to a keto/vegan diet!

    http://meshell.ca/blog/vegan-keto-experiment-week-one-food-info-ratios/

    This is also a great site for keto recipes.
    ketodiet.com
  • sammydub2016
    sammydub2016 Posts: 2 Member
    Hi, I wanted to thank you for your inspiration! I have 40lbs to loose. I can run and have purchased a 18lb kettle bell ( and read pavels book) i just need help with the math. How many times do i swing the bell?
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    sammydub2016 wrote: »
    Hi, I wanted to thank you for your inspiration! I have 40lbs to loose. I can run and have purchased a 18lb kettle bell ( and read pavels book) i just need help with the math. How many times do i swing the bell?

    Use this beginner program from pg one of this thread. I still use it to continue to increase the weight amount. I was derailed due to a shoulder injury but have since started back up!

    http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout

    Look at the videos for correct form. I use an app on my iPhone called Swing Timer. 20 seconds work time 40 seconds Rest equals 1 minute intervals.

    Mary
  • sfa90
    sfa90 Posts: 105 Member
    I love the kettlebell, but I always get pain in my shoulders :(
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    sfa90 wrote: »
    I love the kettlebell, but I always get pain in my shoulders :(

    This may help.

    http://livehealthy.chron.com/kettlebells-sore-shoulders-5095.html
  • sfa90
    sfa90 Posts: 105 Member
    Thanks!
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    edited January 2017
    sfa90 wrote: »
    Thanks!

    I just wanted to add that another issue that I was pre-warned about was swing height. A lot of people swing the Kettlebell pass chest high. The Russian kettle bell swing video at the beginning of this thread will showed you how to do the swing correctly. Sometimes people Swing at eye level or above and that can cause issues with the shoulder.
  • nord51
    nord51 Posts: 10 Member
    Fancy-You are so inspiring and supportive, thank you. I started keto a week ago and have always had the goal of adding in SL 5x5. I was thinking I might start with the kettlebell program and add strong lifts later (rather then the other way around) because I havent worked out for years and I dont want to burn out but rather slip into it slowly. What do you think?
  • fanncy0626
    fanncy0626 Posts: 7,152 Member
    Thanks! The kettle bell is an excellent tool to build strength that will help you with the strong lift routine. I work out at home and bought my own weight lifting equipment. The beginner five-week kettle bell workout has exercises with the kettle bell that are using the same muscles as strong lift. Swinging the kettle bell can only help when you do decide to do Stronglift you will be much stronger.
  • azsundancer
    azsundancer Posts: 1,140 Member
    fanncy0626 wrote: »
    sfa90 wrote: »
    Thanks!

    I just wanted to add that another issue that I was pre-warned about was swing height. A lot of people swing the Kettlebell pass chest high. The Russian kettle bell swing video at the beginning of this thread will showed you how to do the swing correctly. Sometimes people Swing at eye level or above and that can cause issues with the shoulder.

    This is exactly why my shoulders were overly sore and I have been leary to swing again. I upped my weight then got overly aggresive with my swing form. I need to watch the video and correct this. Thanks!!!
  • nord51
    nord51 Posts: 10 Member
    Thank you, you are my inspiration!!

Categories

Do you Love MyFitnessPal? Have you crushed a goal or improved your life through better nutrition using MyFitnessPal?
Share your success and inspire others. Leave us a review on Apple Or Google Play stores!