Nathan D.'s Posts - Wellsphere

Max Effort Bench Press Workout by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Floor Press, work up to a max single, then drop it down for a heavy tripleWeighted Dips paired with Weighted Pull-ups, total of 50 pull-upsKettlebell Swings x 200 (part of the ... Read on »

Burpee Power Snatches by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise I am always looking for new and challenging exercises to do with a kettlebell. Surfing youtube I found a cool compound exercise of burpees and snatches. In this video they use ... Read on »

Kettlebell Workout of the Day by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Joint Mobility DrillsDynamic Warm-Up (reverse lunge and twist, side lunge, inch worm, Russian twist, t-push-up)Glute Work (bridge, bird dog, single leg bridge, clam shell)Kett ... Read on »

Workout of the Day by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Joint Mobility DrillsDynamic Warm-up (reverse lunge with twist, side lunge, inchworm, Russian twist, t-push-up)Glute Work (glute bridge, bird dog, single leg glute bridge, cla ... Read on »

Agatsu Kettlebell Level 1 Instructor Certification in Ireland!!! by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise On November 28th and 29th 2009 Shawn Mozen will be conducting a Kettlebell Instructor Certification Level 1 at Naas Health and Fitness Monread Ave Naas Co Kildare Early regis ... Read on »

Kettlebell Workout of the Day by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise This workout was split up between the morning and afternoon but you can do the whole thing in one shot or just decrease the total volume, it's up to you. My morning workout is ... Read on »

How to Construct a Kettlebell Workout Template by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise As my regular readers know, I like to train the body in 6 main movements during my kettlebell and other conditioning workouts. They are, upper body push, upper body pull, lowe ... Read on »

Five Reasons People Fail in Achieving Their Fat-Loss Goals, by Mike Mahler by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Every January, millions of people make New Year's resolutions to lose fat and get healthier. They start off with extreme enthusiasm, telling themselves this is the year they'l ... Read on »

Simple Upper Body Work to Gain Size by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Today I took some time away from the usual Tuesday speed bench work and did a simple but effective hypertrophy training session for the upper body. Standing Military Press, ch ... Read on »

Sleep and Training by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Since I returned from Greece in September, and I guess in Greece, I have been getting about 10 hours of sleep a night. Before leaving my normal amount of sleep was about 7-8 h ... Read on »

Max Effort Upper Body Workout by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise 3 Board Bench Press50 pull-ups with various grips paired with incline dumbbell press 4 x 10face pulls 2 x 15 Read on »

The Death of Conventional Squats? by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Mike Boyle, renowned strength and conditioning coach, just might blow your mind here. Personally, I compete in powerlifting so I don't have a choice, but if I didn't compete, ... Read on »

Fat Burning Workout of the Day by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise I started my day with the same old Snap, Crackle and Pop routine I do most mornings. Then later that day I decided to melt some fat in mother nature's gym, a hill. Bike Ride f ... Read on »

Speed Squat Workout of the Day by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise As usual I started the day with my morning snap, crackle and pop routine. I call it this because that is all I hear from my joints when loosening up. I must be getting old! H ... Read on »

Workout of the Day by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise I am not a morning person. I used to train for powerlifting meets at 7am but that led to a bad hip injury that still nags me to this day. The moral of the story is to loosen a ... Read on »

Workout of the Day, Plus What are Kroc Rows? by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Today you get two workouts for the price of one! AM, Kettlebell Workout: Mobility WorkDynamic Warm-up (reverse lunge and twist, side lunge, Russian twist, t-push-up, inch wor ... Read on »

Max Effort Bench Press And Max Effort Squat Workouts by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Here is the heavy bench workout we did: 2 Board Press to a max single (you can do any kind of heavy pressing drill for this)Pull-Ups, 50 reps totalIncline Dumbbell Press, 6 x ... Read on »

Kettlebell T-Shirts? by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Just in case your physique isn't enough to get people asking you what your secret is, why not bust some sleeves in a kettlebell t-shirt? Some of them are stupid, some remind ... Read on »

Kettlebell Fat Burning Complex by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Hey guys, today I took a break from the gym and hit my lovely kettlebells in order to keep my belly at bay. Use 1 kettlebell. Do the whole series (round) with the right arm ... Read on »

Speed Squat Workout by Nathan D. Patient Expert

Posted in: Blog Posts in Exercise Today was speed squat day. We do this every Wednesday to improve our explosiveness in the squat and deadlift. AM Mobility WorkFoam RollerDynamic Warm-UpGlute Work PM Cambered ... Read on »

Nathan D.

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