Author: D C

I’m posting my workout for any number of reasons. One, I want to hold myself publicly accountable. I walk the talk and here’s the proof. I’m transparent that way. How many other gym owners do this? Second, I’m assuming that some folks that read the Formosa Fitness blog here are looking to learn a thing or two. My workouts have always been both experimental and experiential. I try out things to see what works and what doesn’t before I give them to others. I learn from experience and I hope you can too.

Here’s what i did today:
overhead press (OHP)
2x5x45kg
3×45
5×55
3×60
5×67.5

weighted chins 17.5kg 5×5
weighted dips 20kg 5×10
KB snatch 24kg 10L/Rx5

67.5x5x.0333+67.5=78.73 projected max very close to a new PR for me

The weighted chins were the most I’ve ever done. I’ve never done over 16kg before, let alone a full 5×5 at over 16kg. So that’s a new PR.
Dips were not a new PR but I haven’t done that kind of volume at that weight in months so I’m quickly getting back what I lost when i was injured. I got injured in November and managed to keep most of my strength but my work capacity is just now starting to return.
The KB snatch knocked the wind out of me. Strange considering what I’ve done in the past but not strange considering everything else i did before that. Considering the PRs i set and the near PRs I set before the snatch, you’d expect me to be tired at that point and I was. I wanted to do Kb row and hanging leg raise afterward but that wasn’t in the mix today.

So I hope this kind of post is helpful. You get to see how this stuff plays out in real life vs. the picture perfect ideas that the mainstream gives you.

Decided to keep my training here. If you’re looking for what I was doing before, see here.

5/3/1 deadlift
5×40, 60, 80kg
3×92.5
5×115
3×127.5
4×142.5

squats 80kg 2×10, 1×5
24kg KB swing 10/10 burpees x5

Felt really weak today. Lower back didn’t feel right and had no gas in the tank. Still happy with 5/3/1 and thought my deadlift today was okay given how I’m feeling.

No real reason for this post. I just love following Ronda Rousey. I’ve been a fan for quite a while. I followed her progress in the last Olympics and her decision to go MMA or not.

She knew if she went MMA that she would never have another shot at the gold. And this is a tragedy for our Olympians. They have to train hours a day every day to stay in top shape and are unable to earn a living while doing it. And that is the sacrifice demanded of them. But communist countries like China state sponsor their athletes so they can devote 24/7 to it. Not fair.

 She decided to go MMA and earn a living instead and she’s been kicking butt ever since. I really love her judo inspired fighting style. I miss judo myself but will be staying away since I don’t want to get injured again. Judo is a great base style for MMA and Ronda proves how effective it is every time she fights!

Sorry for the lack of posts but we’ve been busy! Our first instructional DVD is almost ready!Here’s a little video preview:

Now that’s you’ve seen an overview of the disk, what does an actual segment of the video look like? Like this:

We cover all the basic kettlebell techniques, give you two warmups, three workouts, a cooldown section and teach you a bunch of stuff about the kettlebell you probably didn’t know!

We’re very excited to be finishing this project since it’s the first of many to come and it’s the first kettlebell instructional DVD EVER in Chinese! Having a potential 1.2 BILLION people as a market isn’t any pressure or anything. No……not at all. Yeah, right!

Please stay tuned for information on how to get your own copy, Chinese only at this time. Look for our next DVD to be the ultimate kettlebell workout DVD! It will have more workouts than any DVD you’ve ever seen! Stay tuned!

I can’t believe that I didn’t mention this here. We scored a bit of a coup with kettlebells  being mentioned in Apple Daily at the end of November. Check out the article and video here.

Hopefully this is just the tip of the iceberg. As we grow, we hope the local media will keep finding us like this and we will make every effort to deserve the attention. Working with folks on their fitness is our passion and we love sharing what we learn with others.

We’re very sensitive about not sitting on our laurels. You MUST be constantly growing or advancing, if not then you’re stagnating or even declining. You have to be very careful about it because it can sneak up on you quickly.

Our goal for this year is to keep growing and bringing the best in fitness to Taiwan. That means taking chances and performing at a higher level than in the past. Like Seth Godin once said, “If failure isn’t an option, then neither is success.” That really struck me because few people are really willing to put it on the line. If you want success, then you really have to go for it and be willing to do what others don’t.

2012 is the year of the dragon, meaning it’s going to be a volatile year. Many opportunities will arise and many will see disappointment. My guess is we’ll all have to try a little harder this year than last, but with effort this will be a banner year. Happy New Year!