I have no idea I’m just doing what an app tells me to do.
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Dude, that was an amazing answer, lol. The very definition of following a program.
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Awesome answer, love it.
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@cyrrex @mortdk haha nothing but the truth. Just wanted a way to add pullup volume and this is an app with a progression that purports to get you there. We’ll see in a few weeks how well it’s worked.
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If all your weight loss goals are this aggressive I might have an idea why you keep missing them, haha.
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I mean, it’s a little over 1% BW per week for a 235lb/106kg man with 25-30% bodyfat.
Using the BF%/20 formula, I should be able to lose somewhere between 1%-1.5% BW per week.
“Should” is the operative word, of course.
It’s not at all impossible. Just aggressive and with athletic performance in mind possibly suboptimal.
@Koestrizer I think the fatter you are, the more aggressive you can be. Also when you consider that my “athletic performance” over the coming weeks/months will be measured mostly by proficiency in bodyweight exercises, conditioning, and running then losing a good clip of bodyweight won’t be hurting things too much!
Though I am not good at losing fat so you’re probably right.
Thursday, 26 March
Down to 234.2 today.
Training (PM)
50 Chinups Progression
4x
3x
2x
2x
5x
100 Pressups Progression
12x
15x
12x
12x
15x (meant to be 16, so will repeat this one)
@Cyrrex @mortdk having a look at these chinup/pressup progressions, it looks like it’s just a case of gradually adding total reps (plus a final set AMRAP) each workout. Not sure what the magic is behind the alternating numbers, but they just build over time.
Weighted Vest Walk
10kg (22lb) vest
30m reasonably pacey walk (not sure of distance)
The progression makes sense, adding a rep to the total of the first four sets every time, then an amrap to spice things up a little.
However I would have thought it would be:
3, 3, 2, 2, amrap
4, 3, 2, 2, amrap
4, 3, 3, 2, amrap
Something like that, but adding a little every day looks good.
And for the weight loss I would say it’s a bit aggressive shooting for around 3 pounds a week, it’s doable.
Are you counting calories? if not you should start doing it, at least for the next 1½ month.
Doing so keeps you focused and you can’t cheat. It’s easy to cheat without counting.
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It’s super easy to cheat with counting as well, trust me on that. All you have to do is not really care that much in the moment.
Definitely a valid point that I didn’t take into account. Weight loss is gonna help a lot here.
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Friday, 27 March
Down to 232.9 today.
Training (AM): Cardio
Long (relatively) easy run
3.3mi/5.2km
40m
Time/distance PR. Aiming to increase both at the expense of speed (not that I have much speed) for now.
Training (PM): 10,000 Kettlebell Swings W1D4
All done with a 16kg (35lb) KB.
Cluster 1
10 swings
15 swings
25 swings
50 swings
Cluster 2
10 swings
15 swings
25 swings
50 swings
Cluster 3
10 swings
15 swings
25 swings
50 swings
Cluster 4
10 swings
15 swings
25 swings
50 swings
Cluster 5
10 swings
15 swings
25 swings
50 swings
Time: 29:34
Swings: 2,000/10,000
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Well you got down under 30 minutes fast.
How fast do you think you can do it?
And well done on the running too.
I’d go for a faster 5K rather than slower and longer, or keep the time to 40 minutes and try to run longer in that timeframe, just a suggestion, 40 min running seems like a long time. I’m doing 20 minutes feeling that it’s enough.
@mortdk feels like cheating to count the swings-only sessions in those time goals. We’ll see how the week 4 chinup/press ones go for the best comparison.
As for the running, all the advice I’ve seen says to run slower for longer to build a base. I agree that 40 minutes is far too long to be running; as far as I’m concerned 4 minutes is too long.
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Saturday, 28 March
Up to 234.2 today. Had a carbier day than usual yesterday so no shockers there.
Training (AM): 10,000 Kettlebell Swings W1D5
All done with a 16kg (35lb) KB.
Cluster 1
10 swings
2 pressups
15 swings
4 pressups
25 swings
6 pressups
50 swings
Cluster 2
10 swings
2 pressups
15 swings
4 pressups
25 swings
6 pressups
50 swings
Cluster 3
10 swings
2 pressups
15 swings
4 pressups
25 swings
6 pressups
50 swings
Cluster 4
10 swings
2 pressups
15 swings
4 pressups
25 swings
6 pressups
50 swings
Cluster 5
10 swings
2 pressups
15 swings
4 pressups
25 swings
6 pressups
50 swings
Time: 32:14 (PR)
Swings: 2,500/10,000
Feel like this is always going to be the fastest one as I can drop straight into the pressup and burpee back up to the kettlebell swings without taking much time.
Looks like my sub-30 end goal wasn’t ambitious enough.
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Sunday, 29 March
Down to 233.3 today.
Training (AM)
Medium Run
1.9 miles
Just over 20m
Ran this specific distance so that my weekly mileage would be exactly 8, for a 2-mile improvement over last week.
Infuriatingly, Runkeeper thinks that Sunday is the first day of the week and it reset the week counter today. What the fuck is wrong with people who think the week starts on Sunday??
100 Pressup Progression
12x
15x
12x
12x
17x
50 Chinup Progression
3x
4x
3x
3x
4x
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You sure about that conversion? 
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Monday, 30 March
Down to 232.8 today.
Training (AM): Running
1.5 mile (2.5K) in 16:31, which fitness tests describe as “Very Poor”. Go me!
Training (PM): 10,000 Kettlebell Swings W1D1
All done with a 16kg (35lb) KB.
Didn’t rest after swing/chin supersets, except the odd set in Cluster 4/5. Took 1-3m between the 50-reppers.
Cluster 1
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings
Cluster 2
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings
Cluster 3
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings
Cluster 4
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings
Cluster 5
10 swings (straight after the last, so a set of 60)
1 chinup (ow - took the full 60s after this)
15 swings
2 chinups
25 swings
3 chinups (wanted a rest but saw I had about 2m30s to get sub-30)
50 swings
Time: 28:43 (PR)
Swings: 3,000/10,000
Apparently so! That was not fun, though. Wife’s comment as I came out of the office to get a drink: “Some horrible noises coming from in there.”
@dagill2 your tip made it harder, but also kinda faster. I think. Grip fried today, though.
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Glad to hear I contributed to your misery in some way.
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Gonna quote this too, but just to giggle like a schoolchild.
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