Training: Nothing spectacular, but was a good re-introduction to the heavy kettlebells.
Nutrition: Good this week.
Measurements (right arm/right leg): 15in/24.5in
I’ve decided to start measuring my arms and legs each week (right arm, cold, flexed; right leg, cold, unflexed). My arms have lost a lot of size - they were 16.5in for quite a while - but my legs are in the usual range (24.5-25.5in).
I’ve had another think about my routine and I’m going to go for a very basic low frequency plan, based around two days (upper and lower kettlebell days) along with additional variety days (bouldering/swimming/gym days). High frequency kettlebell stuff has worked well for me but it has a few pitfalls, especially regarding boredom and also I’ve found that the higher frequency I train the less effort I put into each individual session. Having a low frequency basic routine will also keep me flexible with my shifts.
This was a good session. Challenging, but form remained good enough and I feel like I got a good amount of quality work done. Unfortunately my shoulders felt a little tight and uncomfortable right from the start.
I was on a crash call over the weekend for which I had to run to a unit outside the main building, and I got a pretty bad pump in my calves. I need to re-introduce some running, because that ain’t right!
Warm-Up [/b]
Hip circles, goblet squats and bodyweight squats
Kettlebell Front Squats
2x28kg: 5x5
E2MOM
Kettlebell Swings
40kg: 5x10
E2MOM
Bodyweight: 94.7kg
This was a pretty good session - it was the first time doing kettlebell front squats in ages and they felt good. The swings were less powerful than usual, and I think stopping at 10 reps was a good idea, but overall I’m pretty happy. I haven’t made up my mind what I’m going to do tomorrow, but I’m planning on doing some bouldering on Thursday.
A mile is pathetic but it’s a good distance for me. It’s about as far as I can manage at a decent pace and it’s not far enough to cripple my calves. It doesn’t take long, but it’s long enough to loosen up my hips and back.
Something came up and I ended up doing this instead of climbing. Curls-Rows-SLDLs-Back Squats. It was a good conditioning session. The weight was probably 30-35kg.
2,891kcal, 110g protein. I really screwed this week up - I had a heavy night on Saturday and spent Sunday nursing a bad hangover. Mon-Thurs I’ve been on 12.5hr shifts, which is why I’ve only trained this evening. On Friday I’m on a normal day so I’ll do legs and a run in the evening. Unfortunately next week I have more 12.5hr shifts. I read a good nutrition article on elitefts today and I’ve decided to start tracking my macros - always eye-opening. I’m going to shoot for 2,800kcal and a minimum of 150g protein.
This session was ok. Shoulders and elbows ached a bit during the presses, rows felt heavier than usual.
This was a nice low intensity upper body session. I initially tried curling the 20kg but struggled to maintain form so chased the pump with the 10kg instead. Today my nutrition was much better - 2566kcal and 181g protein. I feel a little hungry, but ok. Looking forward to hitting my lower body hard tomorrow.
2,730kcal, 153g protein. The squats were tough but I maintained good form, although both of my hips felt uncomfortable (knees were great though). The swings felt a lot more powerful than last week. Unfortunately I just didn’t have the energy to run and it was raining heavily, so I’ll run twice next week. I already feel a mental difference with my better diet, and I’m hoping physical improvements will follow soon.
Training: I got in solid upper and lower body days as well as a long hike and an extra upper body day. I didn’t run though.
Nutrition: I’ve finally taken steps to sorting my nutrition, pretty good week.
Measurements: 15in/24.25in (arms/thighs)
This was a much better week than I feared it would be, given my brutal hangover on the Sunday and the long shifts Monday to Thursday. I got everything done that I needed to apart from the run.
The hike this week was a lot more sedate than last week, just a relatively level 2.5 hour forest walk. Probably didn’t do much for me in terms of training, but good active recovery I suppose. The run felt pretty good.
I don’t have exact figures for kcal and protein today. I know I got 2,699kcal and 129g protein between lunch and dinner but I also had a couple of slices of cake.
2788kcal, 165g protein. This was a good session. I’m really enjoying lower frequency training, it’s keeping things more interesting. Dipped below 94kg for the first time in a while.
Kettlebell Front Raises (two-handed)
10kg: 3x20
E2MOM
Bodyweight: ?
2783 kcal, 172g protein. My calorie/protein intake for yesterday is wrong - I had it all planned out but then went on a spontaneous trip across the country to see an old friend. I definitely ended up going over on calories and under on protein. Today was good though - nutrition was decent and this was a nice pump session.
The run felt good today, definitely getting easier. Starting next week I’m going to step up to 2miles, which still seems pathetic but a lot less so. I’ll build up to 3 miles and then probably maintain that - I’m not doing running to be good at it, just so as not to suck.
Training: This was a good week: two runs, the standard upper and lower sessions and an extra upper pump day. Strength is relatively static so far, but the runs are definitely getting easier.
Nutrition: Good this week.
Measurements: 15in/25in
Things are going well. Squatting and running once a week has my lower body feeling extremely healthy: my hips, knees and lower back feel awesome. My neck has ongoing issues, but it’s completely bearable, and my shoulders and elbows are fine. In terms of bodyfat I’m definitely higher than I’d like but comfortably maintaining around 94kg which is a significant improvement on this time last year at around 97kg. Just 2 more kilos would make a big difference. I’d like to gain some size in my upper body, particularly my arms. All of the rowing has been good for my back and I have a naturally thick chest, but 15in really is too small.
This was a really good upper body session. Bodyweight has shot right up, but I’ve been eating well over the last week and if anything I feel a little leaner. Unfortunately had a bit of a blow-out today though. Very tired.
I was going to shoot for a 2 mile run today, but I felt awful so I just did 1. My neck has been really bad for the last few days. DOMS was really brutal from the lower body day!