Great day! I needed my car today so did Tabata protocol on the bike in the morning instead of running to work. The deadlifts moved extremely well - I haven’t used 200kg for a fair while now. Afterwards I was working on my 4x4 and my elbows, which are usually pretty bulletproof, started clicking painfully. I attribute that purely to my comments yesterday about one arm push-ups not giving me any dramas.
Pistol Squat/One Arm Push-Up/Pull-Up - Giant Set
BW: 5x1
BW: 5x1
BW: 5x5
Bodyweight: 96.1kg
I planned to pyramid up further with the deadlifts, but they weren’t moving great and I thought it best to avoid risking failure. My diet has slipped up recently but my bodyweight has remained low. I need to be strict for the last few days of this challenge.
Training: 2 strength sessions, 2 runs, extra bodyweight stuff
Nutrition: not great
This has been a good week, despite failing horribly with my morning cardio plan. The deadlifts on Monday were a particular highlight, and I’m very happy that my bodyweight has continued to drop. I just need to be careful to keep my diet on track.
This went well but since finishing my right knee has been playing up and I’ve been getting occasional spasms of pain inside the joint. I actually had one in my left knee too. Hopefully they’ll be back to normal tomorrow. I ate a lot of crap over the weekend.
My knees and elbows have been horrible for the last couple of days and I’m really not sure why. I’ve actually been lumping a little at times and twice my knee has almost buckled. I think due to pain rather than joint instability. Despite that it held up reasonably well for this session. Instead I tweaked my back on the deadlifts, but not seriously. I notice that when one joint goes various other problems tend to follow, so I’ll be cautious over the coming week.
As an experiment I’m going to fast over the next 24 hours (midday to midday). I’ve noticed my appetite increasing and it will be interesting to see if this helps with that. @chonglorduno has given me some good advice about it.
T-Ransformation: Progress Photos
Here are my progress photos for the T-Ransformation challenge. I have dropped from 102kg (225lbs) to 96.5kg (213lbs) over the course of this log, which I’m pretty pleased with, although I have a lot more work to do. I’m mostly disappointed with how fat I got in the first place!
One Arm Push-Ups/Ring Pull-Ups- Superset
BW: 5x2
BW: 5x5
Heavy Bag - Kicks
30min
Bodyweight: 95.1kg (note 24h fast)
Good session today - no sign of any elbow pain at all and my hips/lower back felt pretty solid. The 24 hour fast went much smoother than I thought - I wouldn’t like to do it on a day when I have a lot of activity planned, but it was surprisingly painless. I finished up practicing kick technique on the heavy bag - mostly because it’s fun but I also think it might help toughen up my tibia.
@theBird - thanks a lot! I got way too fat at Christmas lol
The knee/elbow issues put a bit of a dampener on this week. I trained cautiously and things are improving so I should be able to hit things harder next week. I think I’m going to stick with 3km runs for now until I get a bit more confidence in my right knee.
Heavy Bag - Kicks
In between all warm up sets and for 20min after my work set
Bodyweight: 96.1kg
For whatever reason deadlifting 180kg for a set of 5 gives me more satisfaction than any other lifting “feat”. The heavy bag stuff was fun. My hips still feel really tight.
Bodyweight Giant Set
Pistol squats: 3x5
Ring pull-ups: 3x5
One arm push-ups: 3x5
Heavy Bag
10 rounds - 1 min on, 1 min off
Bodyweight: 95.6kg
My hips were extremely rough today so I did a whole bunch of stretching and foam rolling between the get-ups. Unfortunately it doesn’t seem to have made much difference. The bag work is definitely improving.
This was a reasonable week. My nutrition hasn’t been great but my bodyweight is down a little. I need to be very careful not to slip up too much. I have had a few issues with my knees but they appear to be resolving so I should be able to train as normal next week. The biggest improvement this week has definitely been with my heavy bag work.
I had a routine optician appointment earlier in the week and they noted that my retinal vessels are torturous which can be a sign of hypertension. At work I checked my blood pressure four times and it was in the high 140s, which seems to confirm it (although maybe not representative). In any case I have decided I need a pretty drastic shift in my training approach and goals. I’m not nearly strong enough for it to be worth staying at this bodyweight, if it’s going to affect my physical health in any way. As such I’m going to push this weight loss a lot further and return to my previous style of training with kettlebells. Also I think it will be worth adding weekly 24 hour fasts as per @ChongLordUno - I’m 16 hours into one just now.
My right knee was a little painful during the get-ups, which I remember being an issue when I ran this routine previously. I need to find a way to sort that, I’m very keen to persist with Simple and Sinister. I cut my fast short just over 22 hours yesterday to fit with my schedule.
Good session today! Went a little heavier on the get-ups and my knee felt fine. I’m going to always do the swings every minute on the minute (EMOM) and not push the weight up before my conditioning is ready. EMOM with 48kg will be a hell of a session, when I get there.
@chonglorduno - lol close enough. I was still feeling it 4 days later haha, it has been a very long time since I’ve pushed that hard! Great class.
