LC:
5 mins @ 2x24kg; 5 rpm (7 rpm last min) = 27 reps

Pushups:
3x6 @ bw + 10 lbs

Jump Rope:
200 skips

LC:
5 mins @ 2x24kg; 5 rpm (6 rpm last min) = 26 reps

Chins:
3x6 @ bw + 10 lbs

Stretch and done

LC:
4 mins @ 2x24kg; 8 rpm + 1 rep = 33 reps

Pushups:
3x5 @ bw+ 10 lbs

Run:
2 miles: 21 mins

I was supposed to be trying a 7 rpm pace just to see how far I could make it.  Some where in the 2nd minute I lost count and went 10 rpm, only to add another 2 reps along the way.  Didn't figure I could make 8 rpm for 4 mins but hey, I will take it.  Ignore the pig wheezing.

LC:
3 mins @ 2x24kg; per min: 9, 7, 9 = 25 reps

Chins:
3x5 w/ 10 lbs

Jump rope:
3x 40 skips

Definitely got my breathing up but that is faster than I have gone for 3 mins, avg of +8 rpm.  Not bad.

LC:
10 mins @ 2x16kg; 9 rpm 1st 4 mins, 8 rpm remaining 6 mins= 84 reps

Pushups:
2x10 @ bw

Stretch and done.

Who Knew Daily Activity Would Be Good for You.

I hear a lot of stuff about kettlebell sport athletes being built like normal guys or even looking out of shape. While there are a lot of them out there, I was one of them for a while, it is not the product of kettlebell sport. Being soft and flabby will happen in most sports if you eat like shit. Cycling, probably one of the best sports for burning calories, have tons of people that are flabby. If you eat shit you will more than likely look like it. End of story.

If you want a great look to go along with those great numbers change your diet. High protein and moderate carbs. Simple healthy choices go a long way in looking good, not to mention being healthy.

Over the last 2 months I have started adding in what I call the "Dinky Dumbell Complex™" about 5-6 days a week. This consists of strict curls, flies, and stiff leg DL all with.....wait for it.....10 lbs dumbbells. The main focus is getting some good slow stretching and blood pumping for those muscles. This, my other training, on top of eating well has gotten me a whopping 20 lbs of gain on the scale and I look and feel great. The nagging aches and pains that were present are now gone.

I honestly do not think that the feeling great is due to this specific complex. I attribute it to an almost daily regimen of activity that involves stretching and getting the blood moving at low intensity. You can get it from yoga, Maxwell's Daily Dozen, Flowfit, whatever. Do something every day that facilitates this and you will see and feel a difference.