Week Two Day One

Greeting my pedigree chums,
Week two, here we go, how you feeling after two days off, I got home from work feeling a little tied thinking do i really want to do this now, yep of course i do, I told myself to carry on, you want this, you want to get to the end because you can see where the end goal is

Well feeling a little sluggish i jumped into tonight's workout



6 pull-ups  1 minute rest
5 Chin-ups 1 minute rest
4 Neutral/Narrow 1 minute rest
5 Chin-ups 1 minute rest
5 pull-ups 1 minute rest

This time during the minute rest i walked and stretched, keeping the body moving, just keeping the old heart rate up

Kettle-bell time

6 Double Shoulder Press 1 minute rest
6 Renegade Rows 1 minute rest
6 Front Squats 1 minute rest
25 Swings 1 minute rest
and finally  6 kettle-bells snatch and thats 6 on each arm 1 minute rest

Rinse and repeat the kettle-bell routine a further two times


again get into the plank position and hold it for 60 seconds, don't tense yourself, breath, take deep breaths while the seconds tick by

and thats it

have a stretch, bend those arms and see if you can touch your toes, if you can't do not worry, just bend over and let your arms drop with every breath going outwards just relax and see if you can drop a little more

Well Done tonight, you did it, congratulations

Have tomorrow off 

Work out three End of Week 1

Greeting my pedigree chums, so here we are on day three, how are you feeling ?

my arms are feeling quite tight, dunno if that is a good or bad thing, I'm looking forward to tonight's workout

so with any further Achoo

5 pull-ups  1 minute rest
6 Chin-ups 1 minute rest
5 Neutral/Narrow 1 minute rest
6 Chin-ups 1 minute rest
5 pull-ups 1 minute rest

Again during the minute rest, dance a little, swing those pants baby Whoooo, this time i started doing a bit of shadow boxing, so think of the person you would love to land one right in the kisser and punch, remember to step into the punch your power comes from the shoulder so step into it

Kettle-bell time WHoooo

7 Double Shoulder Press 1 minute rest
7 Renegade Rows 1 minute rest
7 Front Squats 1 minute rest
25 Swings 1 minute rest
and finally  7 kettle-bells snatch and thats 6 on each arm 1 minute rest

Rinse and repeat the kettle-bell routine a further two times

And you thought it was over, Oh no, get down and give me 60, ha only kidding

Well slightly, what i want you do to is get into the plank position and hold it for 60 seconds, don't tense yourself, breath, take deep breaths while the seconds tick by

Now back on the bar-bell and this time hold the position like you was going to do a chin-up but all i want you to do is raise your knees as far as they will go and do this 5 times, take a minute rest and do another 5

Smile, you did it, yes you did, well done and what do we say, I have to remind you ! shocking,

We congratulate ourselves

Now Sit back, admire yourself in the mirror, you beautiful person and take the next two days off 

Second Workout

Greeting my pedigree chums

hows the arms and shoulders ? well done on your first full body workout, yes you actually touched the whole body and that's the power of kettlebells, i love them

Tonight we start with the same routine, so get those wristbands on , put in the mp3 player, crank up the volume, smile to yourself, because your great

6 pullups  1 minute rest
5 Chin-ups 1 minute rest
5 Neutral/Narrow 1 minute rest
6 Chin-ups 1 minute rest
4 pull-ups 1 minute rest

Again during the minute rest, dance a little, swing those pants baby Whoooo

Kettle-bell time WHoooo

6 Double Shoulder Press 1 minute rest
6 Renegade Rows 1 minute rest
6 Front Squats 1 minute rest
25 Swings 1 minute rest
and finally  6 kettle-bells snatch and thats 6 on each arm 1 minute rest

Rinse and repeat the kettle-bell routine a further two times

Again don't forget to stretch we have seven weeks of this

Smile, you did it, yes you did, well done and what do we say, I have to remind you ! shocking,

We congratulate ourselves

And Sit back because tomorrow is a rest day 

Your first Workout

Greeting and welcome to my blog, my name is rob and im not fit, i haven't a six pack and i can't touch my toes, i eat what i eat, i drink what i drink and i also watch videos of these super fit people looking tanned and toned and promising that if i work hard and eat right i to can look like this, well bollocks, i tried and no, im 44 almost 45 those days have long gone but i can still stay fit, so what have i done about it i hear you ask

well i'll tell you, yes i will, for the next seven weeks i have set myself a challenge and thats to do 50 pullups

what !!! 50 !! yes 50, and im not going to take drugs, well err emmm ;) no im not, i'm still going to drink the same i have drunk and eat the same by writing this im hoping it will keep me motivated to continue until the seven weeks are up and im going to mash it up a little and actually enjoy my workout and have a laugh as well, also throw in some NLP techniques just to keep me going, and you can start to, Don't sit there and say to yourself I'm going to do this, or i want to try this, say to your self what's my goal, what do i want out of this and most of all when you finish a workout tell yourself you did great, you really nailed it

so tools for the trade, i've chosen a pullup bar DuH !!

well of course you have, and some kettle-bells

mine are two 12kg and one 16kgs and tonight this is my workout oh and not forgetting a mp3 player and tonight Pete Tongs's essential collection will be helping me though oh not forgetting two Wristbands to protect my arms from those kettle-bells as i swing them

so without further achoo

Day 1

Now with each exercise because if your like me were old we haven't got the beech body, however we still can look good, say to yourself, i want to be healthy, i want to look toned, i want to look good, for god sake don't say to yourself i want to try this because Try isn't a word were going to use and when you complete this exercise say to yourself Well done, congratulate yourself

5 Pull-ups  1 minute rest
4 chin ups 1 minute rest
5 neutral/narrow 1 minute rest
4 chin ups 1 minute rest
3 pull-ups and again one minute rest

Oh during the 1 minute rest you can either rest or dance like no body is watching stomp those feet and swing your arms who care's who watching, this is for you and you alone

Now to the kettle-bells hold your two 12 kgs one in each hand or whatever weight you have chosen

5 Double Shoulder Press  1 minute rest
5 renegade rows 1 minute rest
5 Front Squats 1 minute rest
Now grab that 16kg and its time for
25 swings 1 minute rest
 finally grab one 12kg and do 5 kettle-bell snatch 5 for each arm

Now were not finishing there, so with the kettle-bells your to do that routine a further two times

once you have completed if you didn't dance like a loon then i would suggest some cool down stretches

Well Done, congratulate yourself, Say it GO ON SAY IT !!!! good

Tomorrow is a rest day