Thanks, but the problem I’m having is holding the kettlebells in the clean position without putting them down before the round is over. Going from 5 cleans to 5 push presses, to 5 front squats is just fatiguing my arms too much, and it’s not my grip. The rows and RDL’s by comparison are easy.
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5/7/20
AM: 6, 40-yard field sprints, followed by a 45 min walk.
PM: 20 V-ups, x3 rounds
5/8/20
AM: Outdoor walk, 45 min
PM: Weight workout, supersets, 2-3 second eccentrics, 30 sec rest,4 rounds
A1) Jump squat (Bwt) x10, x10, x10, x10
A2) DB lateral raise (35’s) x10, x10, x10, x10
A3) KB goblet squat (50lbs) x10, x10, x10, x10
A4) Ab wheel rollout from knees x10, x10, x10, x10
A5) Floor DB fly’s (35’s) x10, x10, x10, x10
All done in about 20 min. Very short of breath.
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5/10/20
AM: 45 min walk
PM workout, supersets, 30 seconds rest, 2-3 sec eccentric
A1) SB lying hamstring curls: 15, x15, x15
A2) Diamond push-ups: x15, x15, x15
A3) SB reverse crunch: x15, x15, x15
A4) Side planks (alternating): 45 sec x2, x2, x2
A5) Seated calf raise (bent knee) 100lbs x15, x15, x15
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5/11/20
AM: Playground (forbidden) chin-ups, x20,
45 min walk
PM: About 500 jump ropies
Sample diet today:
1 PM: 2 whole eggs, 15 tbsp egg whites, 1tbsp olive oil, sauteed power greens (kale, spinach, chard), salsa, hot sauce, 1 cup cooked oatmeal, 1/2 pint of blackberries, coffee with expresso
3:30 PM: Metabolic drive (2 scoops) BCAA (2 scoops), Superfood (2 scoops), 4 TBSP milled organic flax seeds, 8 caps Flameout, 1 small pear, water
7 PM: 1 can Kirkland chunk chicken, hot sauce, 14 oz baked sweet potato, 1 tablespoon butter, salt, steamed normandy veggies,
Elite pro-minerals
5/12/20
AM Workout: 50 yard sprints in outdoor field, x10, short walk following
Yard work, playing with the boy, cleaning gutters
PM Workout:
Supersetted with 3 sec eccentric; 90 second rest periods’
A1) Pike handstand push up off couch (bwt) x5,x5, x5, x5, x5
A2) Forward lunge, alternating with KB (100 lbs) x5,x5, x5, x5, x5
A3) Push-up with jackknife on SB x5, x5, x5, x5, x5
A4) Incline DB triceps extension, semi-supinated (35’s) x5,x5, x5, x5, x5
A5) Seated DB concentration curls, alternating (35 lbs) x5, x5, x5, x5, x5
Later, V-ups, x20, x20, x20, x20
I think that’s it. Legs feel jello-ish.
5/14/20
AM Workout:
45 min outdoor walk
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, (5 rounds)
Push press
Front squats
Bent over rows
Romanian deadlifts
Hang cleans
A little easier on the arms in this order but still brutally tough. Lots of compensation the last 2 sets, I’m certain.
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5/15/20
Comp update:
Bodyweight: (1/1/20) 215lbs—(1/30/20) 208lbs—(3/1/20) 203lbs—
(5/1/20) 198lbs—(5/15/20) 195lbs
Height: 6 foot and a half
Circumference (all relaxed, subject to error!):
Neck: (1/1/20)15.25 inches—(1/30/20)15 inches—(3/1/20) 14.75"—(5/1/20) 14.75"—(5/15/20) 15"
Shoulders/upper chest: (1/30/20)50 inches—(1/30/20)49 inches—(3/1/20) 48"—(5/1/20) 48.5"—(5/15/20) 49.5"
Belly at umbilicus: (1/1/20)39.5 inches—(1/30/20) 38 inches—(3/1/20) 37"—(5/1/20) 37.5"—(5/15/20) 36"
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"—(5/15/20) 14"
Forearms at widest: (1/1/20)12.5 inches—(1/30/20)12.25 inches—(3/1/20) 12"—(5/1/20) 12"—(5/15/20) 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"—(5/15/20) 16.5"
Calves at widest: (1/1/20)15.5 inches—(1/30/20) 15 inches—(3/1/20) 15.5"—(5/1/20) 15"—(5/15/20) 15"
Trying to be patient and optimistic about the change. I’m starting to feel the calorie deficit and strength loss, and focus on good things in the future, but it’s damned hard for me. Three pounds in two weeks, with an inch added to my shoulders and an inch and a half off my waist is awesome (assuming I measured correctly), but I want the gains even faster. Also- quite ironically- I have a huge desire to celebrate my accomplishment with a lot of alcohol. Same ol’ me, I’m fighting.
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5/15/20
AM: Forbidden playground chin-ups, x25, Outdoor walk, 45 min
PM: Weight workout, supersets, 2-3 second eccentrics, 30 sec rest,4 rounds
A1) Jump squat (Bwt) x10, x10, x10, x10
A2) DB lateral raise (35’s) x10, x10, x10, x10
A3) KB goblet squat (50lbs) x10, x10, x10, x10
A4) Ab wheel rollout from knees x10, x10, x10, x10
A5) Floor DB fly’s (35’s) x10, x10, x10, x10
Short and sweet.
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How can you not be optimistic. You’ve done a tremendously good job.
20 lbs in less than 6 month, that’s pretty good.
Combined with very little loss of muscle mass and a massive decrease in waist line.
This is the other side of the medal, losing weight, equals almost always in losing strength.
That can be a very hard pill to swallow, it has been for me at least. I’m struggling to regain my former strength. I think for me it’s an age thing, combined with less than stellar genetics.
I do think that, when you get to you end goal, you know what you can eat and how much is going to help you a lot, regaining strength rather quickly.
make your end goal a couple of lbs or three less than what you’d like to be at, I’ve found that when I start to level out I’m filling the muscles and gaining a couple of lbs, that is NOT fat.
If you still want to be lean then you should add weight very very slowly.
But as stated in the beginning well done, keep it up mate.
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I’m afraid of once again getting close to my goal, then giving up because it’s too hard. The goal is visible abs (6 would be nice), at what ever body weight needed. I’ve failed at this many, many times. I also love the pleasure and comfort of high calorie food and drink. I may just not have what it takes. Also- I’ve never been a guy to feel great about myself.
Hence, not much optimism. Regardless, as always, I do appreciate you being constantly encouraging. Thank you.
5/16/20
AM: Sprints in outdoor grass field, 50 yards x10
PM: Tennis serve drills, about 30 min
Now is the time my friend, how far away do you think you are?
You’ve been dieting hard for almost 6 month and that could be as far as one can go dieting.
So prepare yourself, give it 30 days more or if you can make July 1 the end day.
Start out every morning doing an ab circuit of a kind, russian twists, hanging leg raise, sit ups 3 sets followed by three sets of plank and side plank.
At least twice a week take a walk, first couple of days 8000 steps, then up it to 10.000 - 15.000 steps if you can walk longer.
Do a KB metcon a couple of times every week, like this one in @burien_top_team log
Conditioning
DB swings @ 25 lbs
Six one-arm DB swings (right arm)
15 seconds rest
Six one-arm DB swings (left arm)
15 seconds rest
20 minutes / 44 total sets / 264 reps
Use it as a finisher after lifting days.
Keep the tennis and the sprints. Eat enough carbs before tennis and sprinting.
Embrace the hunger, eat clean food, and do not eat anything between 6 pm and breakfast, the longer you can push breakfast the better.
When you push the walking you’ll see a big drop in weight.
The ab thing in the morning is something my eldest son (23 years old) have been doing… and it works don’t ask me why, I said that it could be a stupid thing, and the wise boy of course didn’t listen and now he starts getting abs. Damnit.
He walks a lot everyday too but has been doing if for a long time.
There you go, if you decide not to do it, I can totally understand. But get the damn head down for another month, you’re to close to end it now, don’t throw it away.
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Another 14-15lbs, I would guess. At 2lbs per week, 7 more weeks of agony. If you read, I get between 2000-2100 average calories the last few weeks in a 8 hour eating window (15-16 hour fast time, witch is actually closer to 12 they say, due to digestion time).
I will definitely try the morning ab thing, but maybe just do 100 V-ups instead of a rotation and vary additional ab work in other workouts.
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5/17/20
AM: 45 min walk
PM workout, supersets, 30 seconds rest, 2-3 sec eccentric
A1) SB lying hamstring curls: 15, x15, x15
A2) Diamond push-ups: x15, x15, x15
A3) SB reverse crunch: x15, x15, x15
A4) Side planks (alternating sides): 45 sec x2, x2, x2
A5) Seated calf raise (bent knee) 100lbs x15, x15, x15
Weekly diet:
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5/18/20
AM: 100 V-ups
50 min walk outdoors
PM: 10 min jump rope intervals 50-75 jumps, 45 sec rest
5/19/20
AM Workout: 100 V-ups
50 min walk outdoors
PM Workout:
Supersetted with 3 sec eccentric; 90 second rest periods’
A1) Pike handstand push up off couch (bwt) x8, x8, x8, x8, x7
A2) Forward lunge, alternating with KB (100 lbs) x8, x8, x7, x6, x6
A3) Push-up with jackknife on SB x5, x5, x5, x5, x5
A4) Incline DB triceps extension, semi-supinated (35’s) x8, x8, x8, x8, x8
A5) Seated DB concentration curls, alternating (35 lbs) x6, x6, x5, x5, x5
Calories slightly reduced. Still on 16:8 fast.
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5/20/20
AM Workout:
100 V-ups
45 min outdoor walk
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
2 Kettlebells (100lbs), 5 reps each movement no rest until round is over, then 60 second rest, (5 rounds)
Push press
Front squats
Bent over rows
Romanian deadlifts
Hang cleans
5/21/20
Hypoglicemic morning following:
AM: Playground (forbidden) chin-ups, x30,
45 min walk
Then got some protein and fruit in and felt awesome.
PM: About 500 jump ropes, (5 sets of 100)