Progress Picture: Yesterday weighing in at 92.1kg. Also got the same poses from the start of the cut so I’ll upload them later for a more direct comparison.
VERY noticeable progress there mate! Especially in the back shot. Much more detail and refinement visible there. Keep up the great work!!
Great Progress Furo!! Keep up the good work!!!
Nice work. Progress photos show a huge difference.
Thanks a lot guys! Plenty more work to be done lol.
Cutting Week 13: 40-Day Program Day 5
Warm-Up
Hip circles and goblet squats
Goblet Squats
40kg: 2x5
Kettlebell Press
28kg: 2x5
Kettlebell Row
40kg: 2x5
Two-Handed Swing
40kg: 20
Ab-Rollouts
BW: 5
Bodyweight: 92.7kg
This was a good session, everything went smoothly. The swings actually felt more powerful than usual. Normally they feel good for the first 10-15 and then the power tails off but they felt consistently good today.
In terms of diet I have gradually gone from strictly following the 2,300kcal (40-40-20) plan to slowly introducing more and more unplanned meals until the last couple of weeks where I’ve basically just been eating whatever I want. The cut so far has definitely taught me better portion control, but other than that I am not eating especially clean and my calories are probably quite high. It’s almost as if this whole cut has been a reverse diet without the proper diet in the first place lol. I’m really surprised by how well it has gone. I feel that soon I will plateau, but then I’ll be able to simply return to my starting calories and that should allow me to drop the remaining weight. The goal for now is to hit 90kg (just under 200lbs) and re-assess.
I’m sure this is somewhere in your 500 page log but how tall are you furo?
[quote]jblues85 wrote:
I’m sure this is somewhere in your 500 page log but how tall are you furo?[/quote]
Lol I’m just over 6’2". 189cm.
[quote]furo wrote:
[quote]jblues85 wrote:
I’m sure this is somewhere in your 500 page log but how tall are you furo?[/quote]
Lol I’m just over 6’2". 189cm.[/quote]
Even more impressive you are over 6 fee tall in my opinion. Of course I’m 6’4" so I tend to be a little more biased towards us tall guys! Definitely goes to show with hard work and consistency you can get the body you are looking for with kettlebells! As I have said before, keep up the good work, you are doing great!
I just think it’s funny how at 5’11, I feel pretty short on this site.
[quote]LoRez wrote:
I just think it’s funny how at 5’11, I feel pretty short on this site.[/quote]
You’ve still got 5 inch’s or so on me! said the hobbit (and not in a dirty way)
@Furo - great progress there!
Thanks a lot guys!
Cutting Week 13: 40-Day Program Day 6
Warm-Up
Hip circles and goblet squats
Goblet Squats
40kg: 2x5
Kettlebell Press
20kg: 2x5
Kettlebell Row
40kg: 2x5
Two-Handed Swing
40kg: 20
Ab-Rollouts
BW: 5
Bodyweight: 93.1kg
I’ve eaten badly the last two days. This session was fine, but I dropped the weight on the presses because I knew they’d be a real grind.
Cutting Week 13: 40-Day Program Day 7
Warm-Up
Hip circles and goblet squats
Goblet Squats
40kg: 2x5
Kettlebell Press
28kg: 2x5
Kettlebell Row
40kg: 2x5
Two-Handed Swing
40kg: 20
Ab-Rollouts
BW: 5
Bodyweight: 93.4kg
My bodyweight has crept up but this was an excellent session. All exercises felt easier than usual - the presses felt comfortable and the squats felt more like a warm-up than work sets. I think I’ll leave things as they are for another week then double up the squats and abs to sets of 10.
Cutting Week 13: 40-Day Program Day 8
Warm-Up
Hip circles, dislocates and goblet squats
Goblet Squats
40kg: 2x5
Kettlebell Press
28kg: 2x5
Kettlebell Row
40kg: 2x5
Two-Handed Swing
40kg: 20
Ab-Rollouts
BW: 5
Bodyweight: 92.8kg
Hips are a bit tight, but otherwise this was a good session. I think next week I’m going to start incorporating 5 second pauses for the squats and rollouts.
Hi, Furo. I’m a KB newb so just lurking. Sorry if you’ve already talked about this, but when you do a KB row, are you bent over with one hand on a bench? Upright rowing it with both hands?
[quote]Powerpuff wrote:
Hi, Furo. I’m a KB newb so just lurking. Sorry if you’ve already talked about this, but when you do a KB row, are you bent over with one hand on a bench? Upright rowing it with both hands? [/quote]
Hey bud :). I definitely still consider myself a newb in all this so don’t worry about that! Yeah I rest one hand on a low box, so my torso is not far off parallel to the ground. The box is only 2 inches higher than the kettlebell handle. I don’t kneel with one leg like some people do with dumbbell rows - I feel like with both feet planted on the ground my core has to work a lot harder in anti-rotation. Just a personal preference. For some reason the kettlebell row is hardly ever mentioned among the main kettlebell exercises, but it is definitely one of my favourite movements. If you have any other questions then ask away! Although I’m by no means an expert.
[quote]furo wrote:
[quote]Powerpuff wrote:
Hi, Furo. I’m a KB newb so just lurking. Sorry if you’ve already talked about this, but when you do a KB row, are you bent over with one hand on a bench? Upright rowing it with both hands? [/quote]
Hey bud :). I definitely still consider myself a newb in all this so don’t worry about that! Yeah I rest one hand on a low box, so my torso is not far off parallel to the ground. The box is only 2 inches higher than the kettlebell handle. I don’t kneel with one leg like some people do with dumbbell rows - I feel like with both feet planted on the ground my core has to work a lot harder in anti-rotation. Just a personal preference. For some reason the kettlebell row is hardly ever mentioned among the main kettlebell exercises, but it is definitely one of my favourite movements. If you have any other questions then ask away! Although I’m by no means an expert.[/quote]
Gotcha. Thanks, Furo. I sometimes use a KB to hit rear delts. It looks like I’m setting up to do a bentover row with one knee and one hand on the bench, KB hanging from my hand, but then I swing the KB toward my hip and stop it at the neutral position. I got those from Aragorn.
Day 8 Continued
Snatches
10kg: 5min
I had a bit more energy so I decided to do some snatches (inspired by all the kettlebell sport chat in the kettlebell training thread). I did them continuous for 5min with one hand change at the halfway mark. These felt more challenging than I thought they would, especially in terms of muscular fatigue in the upper back. I thought it would be more of a pure cardio issue. I’m definitely going to keep these in my regular routine - I’ll stick with 5min with the 10kg in the “easy strength” style, then I’ll work up in weight in a while. They should be really good for building my conditioning for the challenge with ActivitiesGuy and also the 5min snatch test is something I’d like to do properly in the future.
[quote]Powerpuff wrote:
[quote]furo wrote:
[quote]Powerpuff wrote:
Hi, Furo. I’m a KB newb so just lurking. Sorry if you’ve already talked about this, but when you do a KB row, are you bent over with one hand on a bench? Upright rowing it with both hands? [/quote]
Hey bud :). I definitely still consider myself a newb in all this so don’t worry about that! Yeah I rest one hand on a low box, so my torso is not far off parallel to the ground. The box is only 2 inches higher than the kettlebell handle. I don’t kneel with one leg like some people do with dumbbell rows - I feel like with both feet planted on the ground my core has to work a lot harder in anti-rotation. Just a personal preference. For some reason the kettlebell row is hardly ever mentioned among the main kettlebell exercises, but it is definitely one of my favourite movements. If you have any other questions then ask away! Although I’m by no means an expert.[/quote]
Gotcha. Thanks, Furo. I sometimes use a KB to hit rear delts. It looks like I’m setting up to do a bentover row with one knee and one hand on the bench, KB hanging from my hand, but then I swing the KB toward my hip and stop it at the neutral position. I got those from Aragorn. [/quote]
Oh right cool, I’ve not come across those before. What are your goals?
Goals are mainly lifting for aesthetics/ bikini to small figure shape. Because I love it. To continue to lift heavy stuff in my daily life, which is a requirement for me, and enjoy health. Over the next month, I’ll finish cutting from a starting point of 118 to 110 lbs or so.
[quote]furo wrote:
Day 8 Continued
Snatches
10kg: 5min
I had a bit more energy so I decided to do some snatches (inspired by all the kettlebell sport chat in the kettlebell training thread). I did them continuous for 5min with one hand change at the halfway mark. These felt more challenging than I thought they would, especially in terms of muscular fatigue in the upper back. I thought it would be more of a pure cardio issue. I’m definitely going to keep these in my regular routine - I’ll stick with 5min with the 10kg in the “easy strength” style, then I’ll work up in weight in a while. They should be really good for building my conditioning for the challenge with ActivitiesGuy and also the 5min snatch test is something I’d like to do properly in the future.
[/quote]
Upper back tightness, grip, cardio, time and being a wuss for me is what makes timed snatches challenging! Good job on the 1 hand switch. Trying to work that type of stuff out in my training right now. Good to see you are working on it early in the ball game.