Oh crap that’s a typo. Supposed to say 39.
Wish I could do it in 19
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That makes two of us, haha!
@unicornsandrainbows has done it though—she’s awesome!
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Oh you are too kind! I just stubbornly keep moving. I have been missing out on this log, thanks for the tag!
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12/5
30 minute treadmill work.
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12/6
10K KB swing challenge workout 19
4 rounds of the usual with 26KG KB
Last round rest pause to 100 reps
Completed in 31:16 New record.
Again forearms are pumped like crazy. I think these swings have increased my ability to fire my forearms.
I have noticed improvements in my back (size of Lats, and erectors especially) and my heart conditioning has improved so much. At the start I needed all 6 minutes between rounds for my heart rate to sink back down. Now it only takes 2.5 minutes even between rounds 4 and 5.
That’s a major win in my book.
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29 minutes treadmill
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12/8/22
10K Kettlebell Swing Challenge Workout 20 (final)!
26Kg Kettlebell
4 Rounds of 25, 25, 50 swings,
1 round rest pause to 100 swings
Completed in 32:15
10,000/10,000 completed!
Thoughts on the program:
This program took longer than expected to complete. I was sick one week and then had a bad mental health week. I am glad i stuck with it through to the end. I feel a bit stronger. My weight didn’t fluctuate that much (i am still anywhere from 282-290 depending on the day) throughout.
Biggest Accomplishments:
- Finished a program all the way through. This has historically been tough for me as I used to just wing it in the gym, making sure I hit a “bro split” of each body part at least once a week. Going forward I want to design a program for myself using the implements I have at home (Bands, dumbbell up to 71 lbs, 16 and 26 kg KBs, Bench, hydrocore bag) and try training body parts 2-3 times per week with lower sets per body part (as recommended for natural lifters).
- Shaved 17 minutes off the workout completion time from workout 1 to workout 20
- Heart health is in much better shape. Resting heart rate has come down 10 BPM and my ability to recover between sets went from 6 minutes to 2.5 minutes during these workouts.
- Pushed myself harder during the workouts than I have in a long time (>10 years). Felt really good to get back in the swing of things.
Don’t think I will do this one again anytime soon though.
@T3hPwnisher how in the world did you do 10K in a week?
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Hell yeah dude! This is one of those “transformative” programs. It definitely showed with those results. Great work!
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Nice work, and congratulations! It’s cool to have watched you work through the setbacks and get it done!
And that—yeah, that’s fantastic! Well done!
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Pun intended?
Nice job on finishing the program! The time you shaved off is awesome.
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Sure … it was intended
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12/10
38 minute easy treadmill walk.
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12/13
All weights in pounds
Nautilus Chest Press
135x 15
206x 10
256x9
256x 9
206x 9
Machine Flye with 5 second negatives
205x8
165x 10
Lat Pulldown
88x10 (warm up)
143x10
165x10
Nautilus pullover
140x10
140x10
OH Dumbbell Extension
75x13
75x13
Back in a gym this morning. Most of the sets above at RPE 7-8. Trying to take cues from articles on natural lifting here by CT to not push to failure all the time.
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12/15
33 minutes treadmill
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Forgot to add the other day:
Had my yearly “wellness” check with my Doc.
My blood pressure was 100/70. It has not been that good at anytime I can remember in the last decade. Only thing I have changed is the frequency/type of workouts.
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Had a couple weeks off for Christmas. Now onto the T-ransformation challenge.
For this first part (about 4 weeks) I think I am going to call it “Wingin’ It” both because I have no set plan per se and I want to grow my back wider. Plan is to implement a lot of work on my new gymnast rings along with KB stuff.
Wingin’ It day 1
Easy 22:15 on the treadmill. Recovering from a cold and long days of travel from IL to FL.
Got Dan John’s Mass Made Simple in the mail today. Will probably save that until later in the year.
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Wingin’ It Day 2
50 KB swings 16Kg KB
50 KB swings 26Kg KB
One arm rows with mounted gray band 2x10,8 each arm
Pull-ups on hangboard - 2x2, 1.5
Hydrocore bag clean, catch in low squat, squat up 2x15, 15
Deficit push-ups with KBs as handles amrap of 26
Band pull aparts (red band) 2x20
Pull-ups on hangboard- 2x2, 2
50 swings with 26Kg KB
21:19 completion time.
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This is incredibly random, but if a new spawn movie were made these days it would probably be hot garbage.
They are in talks to make one with Jamie Foxx as Al Simmons…
Welp, fingers crossed it will be great. (Please be rated R)
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