Cookies and Beer Most of the Year

Training Training Logs
562

4/24/20

Workout 15: 10,000 KB Swings (29 min, 7 min faster than last week; 5 rounds completed)

(50lbs kettlebell)
1st round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs)
25 swings , 5 KB single arm rows, each (50 lbs)
50 swings—rest 3 minutes

2nd round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs)
25 swings , 5 KB single arm rows, each (50 lbs)
50 swings—rest 3 minutes

3rd round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs) rested 1 min
25 swings , 5 KB single arm rows, each (50 lbs) rested 2 min
50 swings—rest 3 minutes

4th round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs) rested 1 min
25 swings , 5 KB single arm rows, each (50 lbs) rested 2 min
40 swings, 10 sec rest, 10 swings—rest 3 minutes

5th round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs)
25 swings , 5 KB single arm rows, each (50 lbs)
20 swings, rest 10 seconds, 20 seconds, rest 15 seconds, 10 swings.

Could not do unbroken 50 rep’ers due to grip. The breaks involved opening and closing my hands and extending my wrists to help get the lactate out of my forearms.

Again, time much better, workout felt harder. Also- day 4 of 14-15 hour fast days. I don’t feel performing one of these workouts fasted would be wise for performance. My diet was garbage Monday, but trying to create a deficit each day in the 1800-2100 range. A 6-7 hour eating window helps. I can only shovel so much in that time down my pie-hole (that includes pie).

2 Likes
563

4/25/20

Earlier in the day, fasted:

Standing dumbbell Zottman curls: 35 lbs (ea) x10, x10, x10, x10, x10, x10, x10, x8
Single leg standing calf raise with pauses(alternating sides): x10, x10, x10, x10, x10, x8, x6, x5

Later, PM:

Workout 16: 10,000 KB Swings (30 minutes, -3 last week 5 rounds completed)

(50 lbs kettlebell)
1st round: 10 swings, 2 (1.5) pushups
15 swings, 3 (1.5) pushups
25 swings , 5 (1.5) pushups
50 swings, rested 3 min

2nd round: 10 swings, 2 (1.5)pushups
15 swings, 3 (1.5) pushups
25 swings , 5 (1.5) pushups
50 swings, rested 3 min

3rd round: 10 swings, 2 (1.5) pushups
15 swings, 3 (1.5)pushups, rest 1 min
25 swings , 5 (1.5)pushups, rest 1 min
50 swings, rested 3 min

4th round: 10 swings, 2 (1.5)pushups
15 swings, 3 (1.5)pushups, rested 2 min
25 swings , 5 (1.5) pushups, rest 2 min
50 swings, rested 3 min

5th round: 10 swings, 2 (1.5) pushups
15 swings, 3 (1.5)pushups rest 1 min
25 swings , 5 (1.5) pushups, rest 3 min
50 swings

1 Like
564

4/26/20

Easy rest day, but 45 min family walk, and a few sets of RESS with a 50lbs KB x10, x10, x10.

Diet summary for the week:

diet 1
diet 1750×1334 120 KB
diet 2
diet 2750×1334 106 KB

Not thrilled with my dietary efforts. Will take some comp measurements and see how much adjusting I need.

1 Like
565

You just did all sets without breaking them up, and didn’t even bother to write a little Yeah did it without breaking them up.

Then I’ll do it for you “Hell Yeah” way to go Trim, awesome.

1 Like
566

@mortdk Some days I have it, some days I don’t. I think the pairing of exercise matters too. For instance, I am way more beat by the 4th set paired with KB front squats, I wanna pass out or my grip is slipping.

4 more workouts!

1 Like
567

4/27/20

Workout 17: 10,000 KB Swings (32 min, -7 min shaved 5 rounds completed)

1st round: 10 swings, 2 KB front squats (100lbs)
15 swings, 3 KB front squats (100lbs )
25 swings , 5 KB front squats (100lbs)
50 swings—rest 3 minutes

2nd round: 10 swings, 2 KB front squats (100lbs)
15 swings, 3 KB front squats (100lbs )
25 swings , 5 KB front squats (100lbs), rested 1 min
50 swing, rested 3 min

3rd round: 10 swings, 2 KB front squats (100lbs)
15 swings, 3 KB front squats (100lbs )
25 swings , 5 KB front squats (100lbs) rested 1 min
50 swings, rest 3 minutes-

4th round: 10 swings, 2 KB front squats (100lbs)
15 swings, 3 KB front squats (100lbs ) rested 1 min
25 swings , 5 KB front squats (100lbs) rested 2 min
50 swings, rested 1 min 30 swings—rest 3 minutes

5th round: 10 swings, 2 KB front squats (100lbs)
15 swings, 3 KB front squats (100lbs ) rested 1 min,
25 swings , 5 KB front squats (100lbs) rested 2 min
50 swings…

Still feeling that not-so-great pump feeling in the lumbar spine, despite attempting to drive the bell and hinge/not squat, as well as not travel too far forward. Oh well, if I don’t get it by rep 8500, I guess I’m not gonna get the pattern.

Beat my time. Gonna wanna not swing for a long time when this is done.

1 Like
568

4/28/20

45 minute walk in morning, then in afternoon:

Workout 18: 10,000 KB Swings (29 min, same as last time - 5 rounds completed)

1st round: 10 swings, 1 KB overhead press (100lbs)
15 swings, 2 KB overhead presses (100lbs )
25 swings , 3 KB overhead presses (100lbs)
50 swings—rest 3 minutes

2nd round: 10 swings, 1 KB overhead press (100lbs)
15 swings, 2 KB overhead presses (100lbs )
25 swings , 3 KB overhead presses (100lbs),
50 swings, rested 3 min

3rd round: 10 swings, 1 KB overhead press (100lbs)
15 swings, 2 KB overhead presses (100lbs )
25 swings , 3 KB overhead presses (100lbs) rested 1 min
50 swings, rested 3 minutes

4th round: 10 swings, 1 KB overhead press (100lbs)
15 swings, 2 KB overhead presses,
25 swings , 3 KB overhead presses (100lbs) rested 1 min
50 swings, rest 3 minutes

5th round: 10 swings, 1 KB overhead press (100lbs)
15 swings, 2 KB overhead presses, rested 2 min
25 swings , 3 KB overhead presses (100lbs) rested 2 min
50 swings- almost lost my grip on this one

1 Like
569

Thinking about what to do after the kettlebell workout next week. Eagerly awaiting the possible opening of my gym (or park/court for that matter) next week.

Found an old article for a fat loss workout plan, thinking something along this line with minimal equipment:

Doing ok on the diet this week with minimal bad food cravings. Continuing to 16:8 fast and track calories daily.

570

4/30/20

Workout 19: 10,000 KB Swings ( 29.5 min, slightly slower, more rest time maybe; 5 rounds completed)

(50lbs kettlebell)
1st round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs)
25 swings , 5 KB single arm rows, each (50 lbs)
50 swings—rest 3 minutes

2nd round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs)
25 swings , 5 KB single arm rows, each (50 lbs)
50 swings—rest 3 minutes

3rd round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs)
25 swings , 5 KB single arm rows, each (50 lbs) rested 2 min
50 swings—rest 3 minutes

4th round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs) rested 1 min
25 swings , 5 KB single arm rows, each (50 lbs) rested 2 min
40 swings, 10 sec rest, 10 swings—rest 2 minutes

5th round: 10 swings, 2 KB single arm rows, each (50lbs)
15 swings, 3 KB single arm rows, each (50 lbs)
25 swings , 5 KB single arm rows, each (50 lbs)
50 swings- done

Followed by:

(Supersetted, no rest) Ab-wheel rollouts from knees x10, x10, x5
and supine reverse crunch x10, x10, x5

I’m a wet mess…Gonna get some sushi later.

1 Like
571

5/1/20

Monthly measurements/ pic updates
Bodyweight: (1/1/20) 215lbs—(1/30/20) 208lbs—(3/1/20) 203lbs—
(5/1/20) 198lbs
Height: 6 foot and a half

Circumference (all relaxed):
Neck: (1/1/20)15.25 inches—(1/30/20)15 inches—(3/1/20) 14.75"—(5/1/20) 14.75"
Shoulders/upper chest: (1/30/20)50 inches—(1/30/20)49 inches—(3/1/20) 48"—(5/1/20) 48.5"
Belly at umbilicus: (1/1/20)39.5 inches—(1/30/20) 38 inches—(3/1/20) 37"—(5/1/20) 37.5"
Arms at mid-lateral triceps head: (1/1/20)14.5 inches—(1/30/20)14.5 inches—(3/1/20) 14.5"—(5/1/20) 14.75"
Forearms at widest: (1/1/20)12.5 inches—(1/30/20)12.25 inches—(3/1/20) 12"—(5/1/20) 12"
Quadriceps at inch above patella: (1/1/20)17.25 inches—(1/30/20) 16.5 inches—(3/1/20) 16.75"—(5/1/20) 16.25"
Calves at widest: (1/1/20)15.5 inches—(1/30/20) 15 inches—(3/1/20) 15.5"—(5/1/20) 15"

Diet was all over the place this month as far as food choices and frequency, so I lost overall bodyweight along with self-control. I very much could have lost muscle and/or fat or water while I reduced the loading and variety of training going from 5/3/1 to the 10,000 KB challenge. Not enough of a change to take pics for me. I will next month.

572

5/1/20

Workout 20: 10,000 KB Swings (31 minutes, +1 last week 5 rounds completed)

(50 lbs kettlebell)
1st round: 10 swings, 2 (1.5) pushups
15 swings, 3 (1.5) pushups
25 swings , 5 (1.5) pushups
50 swings, rested 3 min

2nd round: 10 swings, 2 (1.5)pushups
15 swings, 3 (1.5) pushups
25 swings , 5 (1.5) pushups
50 swings, rested 2 min

3rd round: 10 swings, 2 (1.5) pushups
15 swings, 3 (1.5)pushups,
25 swings , 5 (1.5)pushups, rest 1 min
50 swings, rested 3 min

4th round: 10 swings, 2 (1.5)pushups
15 swings, 3 (1.5)pushups, rested 2 min
25 swings , 5 (1.5) pushups, rest 2 min
50 swings, rested 3 min

5th round: 10 swings, 2 (1.5) pushups
15 swings, 3 (1.5)pushups rest 1 min
25 swings , 5 (1.5) pushups, rest 2 min
50 swings

FINISHED. ONWARD TO MAY…

LOCKDOWN EXTENDED FOR MY STATE ANOTHER 3 WEEKS OR SO…

superbad
superbad720×689 47.4 KB

573

5/2/20

Lots of mowing/yard work today, along with sawing down small trees on my property by hand.

Did 5 sets of Zottman curls and 5 sets of SL calf raises and called it a day.

Diet is on track. Still with a 7-8 hour eating window.

574

5/3/20

Formulating a new workout plan, kettle bell swing free!

I do think I have been missing some mobility/ yoga-ish work and I can add some of this daily to keep my joints in line. I’ll start with these and maybe add a few for more the neck/shoulders:

AM workout:

Getting back to sprinting, this time in an open grass field: 8 40-yards with 2 min recovery between, and

(Closed ) Playground pull-ups in park (naughty-naughty) bodyweight 5x4

1 Like
575

5/3/20

Feel so-so this week, meaning occasional bouts of light-headedness, but no crushing food cravings. 100% clean foods with the 16:8 fast.

diet 1
diet 1750×1334 119 KB
diet 2

576

Good job finishing the challenge, dude!

1 Like
577

Thanks, man. I think it did something for my glutes and lungs, but fuck doing more of those for a while.

image

1 Like
578

5/4/20

Workout:
Supersetted with 3 sec eccentric; 90 second rest periods’

A1) Pike handstand push up off couch (bwt) x5x5
A2) Forward lunge, alternating with KB (100 lbs) x5x5
A3) Push-up with jackknife on SB x5x5
A4) Incline DB triceps extension, semi-supinated (35’s) x5 x5
A5) Seated DB concentration curls, alternating (35 lbs) x5, x5

579

5/5/20

God are rainy days depressing to me. Trying to do a little bit of exercise every day.

45 min walk in AM,

Jump rope intervals in afternoon, lasted about 5 minutes.

580

5/6/20

AM Workout:

100 single hops with jump rope, x5

PM Workout:

Mobility drills: downward dog with hip opener x5 each side, squat hold with reach back x5 each side, low lunge with twist/rock back, x5 each, repeated shoulder extension with internal rotation x5 each side, repeated prone press-up x5

Then, complex from hell:

2 Kettlebells (100lbs), 5 reps each movement no rest until round is over, then 60 second rest, (4 rounds)

Hang cleans
Push press
Front squats
Bent over rows
Romanian deadlifts

Lots of trouble keeping bells in the clean position, breathing like I was dying (so I was told).

Maybe I’ll re-think the order here of the complex.

581

Good stuff finishing the challenge, I never did write that. Well done.

I like the complex that looks like it sucks.

Order could be RDL, Row, clean, PP, FS