After the four-day-a-week Four-Month Total Transformation course with Blaine we transitioned into a twice-weekly schedule that I thought would be easier. I thought wrong.

Here’s today’s workout, we started with a barbell complex consisting of these exercises followed by this:

A dumbbell and kettle bell complex that included an inclined chest press and a kettle bell single leg Romanian dead lift that required massive amounts of balance from already fatigued leg muscles and then for a little breather we transitioned into this:

A Physio Ball reverse hyper-extension where you lay tummy-down on the ball and raise your straightened legs backward as far as you can. We did two sets of max reps and then went to this high-intensity finisher:

That really makes the ‘ole butt burn…

And last but not least, this was what Blaine put on the board to top it all off:

Usually we do this portion of the workout on our own later in the day and (full-disclosure) sometimes I don’t get around to it…

Don’t judge! Also FYI, I usually post these photos through the Knife Challenge Twitter feed and you can find that here.

Bent-over row
High-hang clean
Squats
Lunge left
Lunge right
Push press

And we did four sets of eight reps each with 90-second rests in between.

As burly as I feel while doing that – it all disappears when I watch myself on video.

Today I struggled, grunted and sweat profusely through two sets of a tabata circuit and finished with a hardcore row. Then I nearly blew chunks all over the place.

Here’s a list of what I did. I couldn’t keep track of how many reps but in this high intensity workout that’s not the point – you do 30 seconds of each kettlebell exercise and then rest for 15 seconds before moving on to the next. First though I warmed up with a 1500m row.

Kettlebell Halos (left and right) – with 35lbs. 

Kettlebell Swings – with 35lbs.

Bent Over Kettlebell Row (left and right) – with 25lbs.

Goblet Squats – with 45lbs. 

Crush Curls – with 35lbs. 

Box Steps

1 Arm Kettlebell Press – with 35lbs.

Headcutters – with 45lbs. 

Push Ups

After two rounds of that I was dying. And I was supposed to do three sets.

But Cathy seemed to realize I might kill myself on the last round so I caught my breath a little bit and then hit the rowing machine again. This time for 5 tabata 30/30 splits – meaning I rowed as hard as I could for 30 seconds and then rested for 30.

Then I puked in my mouth a little bit and walked circles in the parking lot until my stomach stopped revoting.

You may notice I keep using the word: “tabata” and I’ll write about it more in the future but here’s a link to find out more about that crazy style of working out.

Afterward I came home, stuck my foot in a bucket of ice and played some XBox.

 PAIN!!!