Furo's Kettlebell Log

Training Training Logs
401

Active Recovery Day

Simple and Sinister Warm-Up Circuit
Goblet Squat/Halo/Hip Bridge
10kg/10kg/BW: 5/5/5-5/5/5-5/5/5-5/5/5-5/5/5
Pavel’s instructions and cues made a world of difference to this, the movements felt completely different and I feel great afterwards.

Side Bends/Band Face-Pulls
10kg/Red Band: 30/15-30/15-30/15

Simple and Sinister Stretches
3 supersets of the 90/90 stretch and the QL stretch.
I’d never done these before, they were difficult but I feel great having done them.

Foam Rolling
Calves, hamstrings, quads and IT band.

Bodyweight: 97.5kg (fasted)
I’m desperate to get back down to 95kg fasted - I feel that’s an acceptable weight for me. Once I get there I can focus on chipping away slowly to around 93kg. It’s difficult to judge - I think I’ll look my best at around 93kg, but I may well end up lighter. It would hurt to drop below 90kg though.

402

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Nutrition

I’ve decided to try a new approach to nutrition and stop intermittent fasting. Not because I don’t think it works - it does - but I just want to try something new. I will keep it similar to IF in that I will concentrate the majority of my calories and carbohydrates in the evening around my training.

I will also have sauce and green veg with my tea but they will vary day-to-day and so I can’t accurately put them into my table, so I’ll just count them as a constant (probably around 100kcal - so my total will be 2,550kcal) and leave them at that. Also some days I’ll switch the chicken for pork.

In terms of progression I’ll pretty much exclusively adjust the quantity of rice and leave everything else the same.

I’d really appreciate it if people could have a quick look and let me know how I could improve it. Thanks!

403

10,000 Swings Day 11

Simple and Sinister Warm-Up Circuit
Goblet Squat/Halo/Hip Bridge
10kg/10kg/BW: 5/5/5-5/5/5-5/5/5

Exercises
20kg Kettlebell Swing: 500 Total
Pistol Squat (BW): 30 Total
Time: 39:04

Bodyweight: 97.1kg (mostly fasted)

This was a great session - a 3 minute improvement on last time. The pistol technique felt a lot better and I think that’s due to the goblet squats opening up my hips.

404

I would at least put 35g of a protein food in your Lunch and Pre Workout meal.

Overall calories look a bit low considering your weight so if you add a bit more protein to get it nearer 3000 would probably be better.

405

You eat very similar to me, although I would also suggest allocating more protein to lunch and maybe even in a pre-workout meal. I hope you are not planning to eat the exact same thing everyday?

500g is a lot of chicken to eat for dinner. I know when I eat that much meat for dinner, it does not really sit well and interrupts my sleep.

Those are a lot of nuts for lunch. I used to eat lots of nuts, but now I am really trying to cut back on them as gives me more room to play with my “fat macros”, i.e. allows me to eat more fatty fish for lunch etc. Nuts are also very high in calories obviously and I have noticed a leaner physique since I have reduced them.

You could still IF, but maybe break your fast an hour or two earlier. My favourite “thing” about IF is that helps control appetite. What I mean is that if I eat breakfast at lets say 8:00am, then by 10:30am I am hungry and need to eat. While if I have my first meal at lets say 11:30am, that means I don’t really need to eat again until about 2:00pm. I then have a 3rd meal at about 4:30pm(which is sometimes a pre workout meal), and then my final meal at about 7:00pm. The last 2 meals of the day contain the majority of my carbs. So in summary I feel that IF helps those who are trying to achieve a more leaner physique, as it reduces the “need” to eat so much, although I would not recommend this to anyone that wants to be huuuuge.

I hope this helps.

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406

[quote]RATTLEHEAD wrote:
I would at least put 35g of a protein food in your Lunch and Pre Workout meal.

Overall calories look a bit low considering your weight so if you add a bit more protein to get it nearer 3000 would probably be better.[/quote]

Thanks for the input Rattle! I’ll add a protein shake pre-workout then. I calculated that on an average day that’s how many calories I usually consume so I thought I’d keep it the same, but you’re right I’ll add more to start with. I’ll put oats in the pre-workout shake.

Thanks again!

407

[quote]theBird wrote:
You eat very similar to me, although I would also suggest allocating more protein to lunch and maybe even in a pre-workout meal.[/quote]

Ok I will do :slight_smile:

[quote]theBird wrote:
…I hope you are not planning to eat the exact same thing everyday?[/quote]

Haha no I’ll mix it up with the evening meal - this was just to give an indication of roughly what I’d be doing. I’ll probably keep the breakfast and lunch the same though.

[quote]theBird wrote:
500g is a lot of chicken to eat for dinner. I know when I eat that much meat for dinner, it does not really sit well and interrupts my sleep.[/quote]

500-600g is my usual dose and I haven’t had problems with it before, but thanks for your insight - I’ll keep an eye on it. I had 900g once and that felt horrible haha.

[quote]theBird wrote:
Those are a lot of nuts for lunch. I used to eat lots of nuts, but now I am really trying to cut back on them as gives me more room to play with my “fat macros”, i.e. allows me to eat more fatty fish for lunch etc. Nuts are also very high in calories obviously and I have noticed a leaner physique since I have reduced them.[/quote]

Ok thanks, I’ll keep that in mind.

[quote]theBird wrote:
You could still IF, but maybe break your fast an hour or two earlier. My favourite “thing” about IF is that helps control appetite. What I mean is that if I eat breakfast at lets say 8:00am, then by 10:30am I am hungry and need to eat. While if I have my first meal at lets say 11:30am, that means I don’t really need to eat again until about 2:00pm. I then have a 3rd meal at about 4:30pm(which is sometimes a pre workout meal), and then my final meal at about 7:00pm. The last 2 meals of the day contain the majority of my carbs. So in summary I feel that IF helps those who are trying to achieve a more leaner physique, as it reduces the “need” to eat so much, although I would not recommend this to anyone that wants to be huuuuge.

I hope this helps.

tweet[/quote]

Yeah that’s a good idea. What I’ll do is try completely not fasting for at least a month, so that I can accurately compare it with fasting. After that I’ll probably end up compromising with something like what you suggested, depending on how it all goes.

408

I/m glad all these good people helped you you with your macros and stuff.
Well at least now you can get back to the training.
Keep up the good work, I’m following along.

409

[quote]young n wrote:
I/m glad all these good people helped you you with your macros and stuff.
Well at least now you can get back to the training.
Keep up the good work, I’m following along.[/quote]

Haha thanks man!

410

10,000 Swings Day 12

Simple and Sinister Warm-Up Circuit
Goblet Squat/Halo/Hip Bridge
10kg/10kg/BW: 5/5/5-5/5/5-5/5/5

Exercises
20kg Kettlebell Swings: 500 Total
Ring Dips (BW only): 30 Total - My shoulder has been feeling rough so did these unweighted today.
Time: 37:58 - An improvement, but not great considering they were bodyweight only.

Squat
Belt Squat: 28kg: 13
Goblet Squat: 28kg: 10-10-10
I just wanted to get a little extra leg volume in. I’d read a lot about belt squats but they didn’t feel good - the weight swung awkwardly and the chain dug in. The goblet squats felt great.

Bodyweight: 97.0kg (semi-fasted)

411

Running
3 Miles - Felt good, will keep progressing linearly until I stall.

Nutrition
2587kcal (not including sauce and green veg)
207g protein
Nutrition is definitely my weakest link, so it makes sense to hold myself accountable by logging it. I’ll just note total calories and protein.

Simple and Sinister Plan Summary

  • Low volume of Turkish get-ups and single-arm swings every day (Simple and Sinister)
  • 1 or 2 runs per week - linear progression in distance to 6 miles, then progress by reducing time
  • 1 high-volume ring dip/ring chin day per week - probably Gironda-style 8x8 - should be good for 20-rep goals as well as aesthetics
    This is my plan for once I finish the 10,000 Swings routine.
412

[quote]furo wrote:
Simple and Sinister Plan Summary [/i][/quote]

I’m sorry to sound like a dumbass, because I don’t have the Simple and Sinister program, but what is the difference between Simple and Sinister and the Program Minimum from Enter the Kettlebell?
From what you’ve posted S&S seems similar to the program minimum from ETK if I’m not mistaken.

413

[quote]young n wrote:

[quote]furo wrote:
Simple and Sinister Plan Summary [/i][/quote]

I’m sorry to sound like a dumbass, because I don’t have the Simple and Sinister program, but what is the difference between Simple and Sinister and the Program Minimum from Enter the Kettlebell?
From what you’ve posted S&S seems similar to the program minimum from ETK if I’m not mistaken.[/quote]

Not at all! S&S is very similar to PM. I haven’t read ETK in ages - I leant my copy to a friend ages ago - so I can’t quite remember how exactly PM is set out.

S&S is basically 5 sets of 10 single-hand swings and 5x1 TGUs, done every day. If I recall correctly PM is more time focussed where S&S is more strength focussed and obviously much more frequent. The real beauty of the S&S book is more the detailed instructions/cues and the warm-up and stretching plan, it’s not just the routine.

414

10,000 Swings Day 13

Haloes
10kg: 10-10-10

Exercises
20kg Kettlebell Swings: 500 Total
Chin-Ups (BW plus 20kg): 30 Total - Huge weight/volume PR.
Time: 54:40 - I’m fine with this considering how maximal the load was.

Simple and Sinister - I just wanted to test this out.
Single-Arm Swings
20kg: 10-10-10-10-10 These felt great, much more upper back involvement than double swings.

Turkish Get-Ups
20kg: 1-1-1-1-1 These felt good. Technique is my limiting factor.

Nutrition
2540kcal - excluding green veg and sauce (just soy sauce today)
208g protein

Bodyweight: 97.6kg (fasted - 7:30am)

This was a high volume by my standards. I plan on over-reaching for the next 3 days because I won’t be able to train on Fri/Sat/Sun.

415

Back and Biceps/Simple and Sinister

Neutral Grip Pull-Ups
BW: 5-5-5-5-5

Dumbbell Row
34kg: 12-12-12

Inverted Row
BW: 8-8-8

Snatch Grip High Pull
60kg: 5
50kg: 5-5-5
40kg: 12

Machine Row
3 strip sets

Dumbbell Curls
3 strip sets

Simple and Sinister
Single-Arm Swings
20kg: 10-10-10-10-10

Turkish Get-Ups
16kg: 1-1-1-1-1

Nutrition
3042kcal - I’m so annoyed about this - I had no idea there are so many calories in chicken with the skin left on!
210g protein

Bodyweight: 96.5kg

Joined my friend who was doing back and biceps, then did Simple and Sinister to show him. Over-reached again today. Pleased to see horizontal pulling and curling strength maintained having only done vertical pulling for ages.

416

10,000 Swings Day 14

Exercises
20kg Kettlebell Swings: 500 Total
Ring Dips (BW only): 30 Total
Time: 38:28

Nutrition - I’ve gone back to IF, it just works better for me.
2364 kcal - Deliberately low to counter yesterday.
174g protein

Bodyweight: 98.1kg - bleh

I didn’t feel up to any more than this, so much for over-reaching haha!

Future Plans
I’m going to get into rock climbing - I tried it over the summer and really loved it but haven’t done it since as last semester was a nightmare. I booked myself onto a beginner course at the end of this month and I hope to really get into it. Simple and Sinister plus ring pull-ups should fit perfectly with rock climbing. Depending on how it goes I could really see myself prioritising my climbing and training for climbing performance - I think that would be really good for motivation and direction.

417

Ive always wanted to try rock climbing.

Your probably going to have to lose up to 10 kg’s if you want to get to a decent level.

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418

[quote]furo wrote:
Over-reached again today.
[/quote]

What do you mean by this?

How’s your training been going? For the most part you’ve listed exercises, sets, reps, but not much more, so I’m wondering how you like it and if it’s working for your goals.

419

[quote]theBird wrote:
Ive always wanted to try rock climbing.

Your probably going to have to lose up to 10 kg’s if you want to get to a decent level.

tweet[/quote]

You’re probably right but I don’t intend on taking it to a high level necessarily, it’s just something I’d like to get proficient at. It’s impossible to say how seriously I’ll get into it at this stage, but I can’t really see myself cutting 10kg for any reason besides health. Training is just too big a priority for me. Having said that I am trying to lose around 5kg of fat at the moment, so that will help.

420

[quote]LoRez wrote:

[quote]furo wrote:
Over-reached again today.
[/quote]

What do you mean by this?

How’s your training been going? For the most part you’ve listed exercises, sets, reps, but not much more, so I’m wondering how you like it and if it’s working for your goals.[/quote]

Over-reaching is the step below over-training - it is training with a volume and/or intensity that is unsustainable over any long period of time but beneficial in the short-term if followed by a period of rest/deload. I’ve used it once properly before when I was going on a 2 week holiday - I trained twice a week for the fortnight before and my performance in the gym took a huge hit, I was really broken down. But coming back from that holiday I made huge leaps in all of my numbers.

As I was taking 3-days off I tried a half-hearted attempt at doing the same just by increasing my volume, but as you can see it didn’t really work lol. Instead I’ll train later tonight and I’ll have only taken 2 days off.

My training seems to be going well thanks. I’m doing Dan John’s 10,000 Swing routine which combines swings with a strength movement (e.g. weighted chins) and follows this format:

(10 swings, 1 chin, 15 swings, 2 chins, 25 swings, 3 chins, 50 swings, rest)x5

So you get 500 total swings per session - which makes 10,000 swings over 20 sessions.

It’s meant to be good for conditioning and fat-loss while maintaining strength. I thought it would be ideal for me coming from a deconditioned and chubby state following finals revision. I didn’t have ambitious goals with it - I just wanted to use it to get back into the swing (pardon the pun) of training and to use it as a springboard for my long-term training.

In terms of results I feel like my work capacity has seen the biggest improvement (hard to quantify) while my strength has returned to pre-revision baseline and my bodyfat has seen a very modest improvement (2kg loss). So nothing exceptional but I’m happy with it.