Chicken breast, chicken thighs, salmon and some blanched beans/carrots.
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Hey man, I hope youāre all better with the Lyme disease. Do you have any issues still or is cleared up so far?
You do such an impressive job with the meal prep
Hey Ko, I appreciate the well wishes. My red ābulls eyeā skin rash cleared up almost immediately after starting the antibiotics and my aches and pains (knee and hip) have been reduced to what I would consider to be a normal level of discomfort.
So they seems to be working well, and quickly! Thank you.
3 Likes
I appreciate it, but Iām a simple man with a simple meal prep lol. I used to do this much more frequently than I have been recently. Need to get back in the habit, as it has been great to have these quick, healthy meals on hand over the last few days.
1 Like
August 16, 2022
Tomorrow morning we are heading out to stay with my in-laws for up to two weeks. We have a wedding to go to (my wife is in the bridal party - so has events each of the 4 days leading up to the wedding), then we are heading to their cottage for a brief vacation. I may need to slip back home as we still have a contractor finishing up some basement renovations (bathroom and hanging some doors for us).
Iām hoping to squeeze in some additional work later today, but it will be a busy day getting everything prepared to take two kids on a two-week departure. The van is going to be packed to the brim!
DAY 5 (+35lbs for chins)
5 Rounds of:
10 Swings, Chin-up 1 rep
15 Swings, Chin-up 2 reps
25 Swings, Chin-up 3 reps
50 Swings
| Round 1 | Round 2 | Round 3 | Round 4 | Round 5/Total |
|---|---|---|---|---|
| 5m10s | 11m40s | 20m40s | 25m40s | 32m50s |
The weighted chins are starting to feel a little stronger than week 1. My times are starting to be more consistently around the 30min mark, and Iām noticeably less winded during/after the workouts.
5 Likes
August 18, 2022
DAY 1 CYCLE 4
I snuck away to a local gym that is walking distance from my in-laws. They had KBs up to 20kg, so that is what I used for the swings. The KB is the competition type, with the smooth handles (vs. The knurled one I use at home). This was easier on the hands, but a little tougher on the grip (which I realize is an obvious statement, now that Iāve typed it out).
Added 185lbs to the smith machine bar, that felt a little heavier than 185, so I used that for my presses.
The last round time included putting my weights away.
Hopefully I can get back there tomorrow and get another workout in!
Edit:
I forgot to mention I played around on a few of the Atlantis machines, just because I had access to them. I did some chest press before the swings (while I waited for some space to open up in the free weight area), then finished with quite a few reps of seated shoulder press. I did several straight sets followed by some rest pause.
I only wanted to add this, because Iām feeling it in my shoulders a couple of hours post-workout!
2 Likes
August 19, 2022
Day 2 Cycle 4
5 Rounds of:
10 swings (1 chin +30lbs)
15 swings (2 chin +30lbs)
25 swings (3 chin +30lbs)
50 swings
Kb was the 20kg again at the public gym, and used a 30lb db between my feet (someone was using the 35s when I started my workout).
Making good time on these workouts. Grip was going to be the first thing to give out on me today, but held up for the required work.
5 Likes
A few gatherings with some old friends, a wedding and a few days at the cottage has made for a fantastic social time, but terrible for fitness.
Snuck away for a quick sweat today with the 25lb dumbbells that my in-laws have at the cottage:
10,000 swing workout:
5 rounds of:
10 swings - 10 push-ups
15 swings - 10 push-ups
25 swings - 10 push-ups
50 swings
The first three rounds I hinged with the DBs between my legs which were frying my biceps the most since I needed to maintain a bend in my arms to get them to not swing into my legs. I also needed to bend lower than usual as the DBs donāt hang like the kbs do. The last three rounds I swung them outside my legs (picture skiing). This actually pumped up my traps more and forearms were screaming at me towards the end. It was enough to maintain my lower back pump and keep the sweat pouring.
3 Likes
August 28, 2022
5 Rounds of: (100lb DB)
10 Swings, Goblet Squat 2 rep
15 Swings, Goblet Squat 4 reps
25 Swings, Goblet Squat 6 reps
50 Swings
| Round 1 | Round 2 | Round 3 | Round 4 | Round 5/Total |
|---|---|---|---|---|
| 4m30s | 11m | 17m30s | 24m | 30m |
I wasnāt feeling very explosive today, but Iāve also been running on lower sleep than usual these last few days. Hoping to get our kidsā sleep schedules back on track after being away from home for the last week +.
4 Likes
GENERAL TRAINING/LOG UPDATE:
My plan is to update the log with some before photos asap, as Iām beginning a cut. Iāll take some measurements too, so I am being REALLY honest with myself.
My morning weight was 222.8lbs, fasted. My goal bodyweight will be 210lbs by October 28th (2 months from today). To save my readers some effort, this is 12.8lbs in not quite 9 weeks.
Training:
I have four (4) workouts remaining of the 10,000 Kettlebell Swing program (this is embarrassing to admit now that Pwn is running the dang program in 7 daysā¦). After this is complete, Iām going to keep up with workouts containing complexes. Iām enjoying the āfor timeā workouts and the accompanied cardiovascular improvements. Unsure of what exactly Iām going to run yet. I suspect there may be a blend of some Pwn inspired workouts, Metcon for Muscle looks interesting, I have my 150/200lb sandbags and my strongman log that I havenāt used in a whileā¦ lots of options!
A few of the big dawgs in the forums have made a habit of getting their āDaily Workā in, regardless of what else they are doing that day. Iāll be doing this as well. Iām going to start with a small list that I can do relatively quickly, so I can create the habit without building immediate resentment towards the work. It might take some playing around with the sets/reps/exercises as I want it to take less than 10mins to complete.
Diet:
I am not a calorie counter, so I typically just start with the obvious diet improvements - eliminate junk food, cut alcohol, and lower carb intake. This will likely get me well on my way to where I need to be. When the weight stalls, I will sometimes employ a bit of a hybrid 5/2 diet meets Velocity Diet. Having a couple of very low-calorie days, often by just replacing meals with a couple of scoops of protein powder.
5 Likes
This is a game changer. Looking forward to seeing how you go.
Daily Work:
2 Round of:
10 ring chinups
10 GHRs
10 Chest Supported Rows (90lbs)
10 Ab Wheel (From Knees)
15 Dips
I wasnāt running through these overly quickly and finished under 10mins. The chins and rows are a little redundant. I may just stick with the rows, since I have this big piece of equipment in my home gym that needs to get used more, lol. It has been for sale for a month on Marketplace, with no real interest. If it sells, its spot may get filled with a Reverse Hyper.
2 Likes
Been enjoying this log for some time. That 12lb will dissolve away in no time with the plan outlayed above.
Same boat on the swingsā¦ 11 sessions in. take a weekend off and pwn has completed his 10k!
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I appreciate the vote of confidence! A good day 1 of the cut in the books. We ended up at a pub with some family and friends to watch some live music and I had a diet coke. The gang was happy as I drove a few people home.
1 Like
Day 2:
220.8lbs (-2.0lbs)
Good start! lol Went to bed hungry, and woke up a few lbs lighter than the day before. A decent diet day today as well, snuck in the daily work today and workout planned for tomorrow.
2 Rounds of:
10 GHRs
10 Chest Supported Rows (90lbs)
10 Ab Wheels
15 Dips
I hate to admit it, but I could actually feel some muscle soreness from my daily work yesterday. This body armor better form quickly, or this daily work is going to wear me down!
5 Likes
Day 3 of Cut:
221.4lbs (-1.4lbs)
DAY 1 (Press 195lbs)
5 Rounds of:
10 Swings, Press 1 rep
15 Swings, Press 2 reps
25 Swings, Press 3 reps
50 Swings
| Round 1 | Round 2 | Round 3 | Round 4 | Round 5/Total |
|---|---|---|---|---|
| 6m | 12m30s | 21m45s | 28m | 38m |
Not my fastest time, but Iām happy to get this work done this morning as we have a busy family day planned for the remainder of the day. Daily work when we return home.
5 Likes
Daily Work Complete 
GHR, rows, ab wheel and dips.
My abs are reminding me how long it has been since Iāve done any direct ab work.
I may or may not have (yes, I did) eaten two snack wraps and a McDouble at Rotten Ronnies today when we were in town running errands. Will do something tonight as punishment.
3 Likes
Aug 31, 2022
500 swings done with dips (+50lbs) - lazy logging from my phone right now.
Followed this workout immediately with my daily work. The bodyweight dips felt very easy in comparison to the weighted dips from the workout.
Abs are still sore from day 1 of the ab wheel rollouts! I am liking the daily work, I think you guys are on to something here.
Did some meal prep this evening as well.
Meatloaf, green beans and spinach.
3 Likes
