another hour walk with 40-lb vest
Skipped walk this morning because I was supposed to have a date and wanted to save my strength for 2 minutes of cardio. She cancelled though so I did the following:
Power cleans- 110x5 155x1 187x1 209x1 231x1 242x0 (got to chest but could not turn hands in time)
first time doing in like 2 years and just missed my old record 
Squats- 45x10 135x10 225x5 275x5 335x3 365x3 385x3
Glute ham raise (new machine at the gym)= BWTx5x3 sets - tough exercise
Blast strap fallouts- BWTx5,3
Prowler- Medley -180x15 yards holding straps, 15 yards on high handles x3 with no rest
3 sets, 90 seconds between sets
Lying in a pool of sweat and broken dreams - 10 minutes
Didn’t feel like training today but had a solid session and had fun trying some new exercises. Have found I will need to really work on core strength and hamstrings once I get back to focusing on training for strength.
BWT: 252.0*
45 minute walk with weighted vest
*Had been weighing myself on an old school mechanical bathroom scale which I suspected was a bit off. Got an idiot-proof digital scale to keep myself honest. I’m not really sure how much total weight I’ve lost but I do look quite a bit leaner. Well no use crying over spilled milk I think I can still get to 240 by mid-February without losing any muscle.
DELOAD WEEK
Overhead press- 45x10 75x5 95x5 115x5
superset with pull-ups: 4 sets of 2
Then did
1.Kettlebell Single Arm Swing (right) x 10 reps
2.Kettlebell Single Arm Swing (left) x 10 reps
3.Kettlebell Clean (right) x 10 reps
4.Kettlebell Clean (left) x 10 reps
5.Kettlebell Snatch (right) x 10 reps
6.Kettlebell Snatch (left) x 10 reps
7.Kettlebell Front Squat (right) x 10 reps
8.Kettlebell Front Squat (left) x 10 reps
9.Kettlebell Push Press (right) x 10 reps
10.Kettlebell Push Press (left) x 10 reps
with 35-lb then 2 sets with 45-lb, about 90 sec rest between sets
BWT: 253.0
went on another walk. I guess I’m getting used to walking with the extra weight. Used to take me almost an hour to cover this distance but today it took 45 min
BWT: 253.0
Woke up late so no AM walk
Deadlifts- 190x5 240x5 285x5
Trap bar deadlift- 155x10x6 sets 205x10x5 sets - 60 sec rest
Prowler- 140x10 sets - 60 sec rest
Then did the Kettlebell circuit with 55-lb KB for 100 reps
BWT: 253.6 (yesterday was a cheat day)
Bench- 45x20 120x5 155x5 185x5
superset with
Pull-ups- BWTx2x4 sets
Dips- BWTx10x10 sets
superset with
Jump rope- 10 sets of 100
only stopped for a water break at halfway mark
Had a lot on my mind so walked an hour with the weight vest on
figured I should do something while I was doing nothing
BWT: 253.4 … LOL
1 hour walk with weight vest, power cleans and squats later