Progressing well. Never really done much with KBs - do you find they work? Always been worried that it is easy to end up performing the swings with relaxed form (i.e. not keeping it tight) and compromising yourself.
I love them mate. Such a versatile exercise. Cardio, strength, hypertrophyā¦ it hits everything
KBs are probably the best tool a gym has to offer. Minimal space yet so many options.
I focus mainly on pushing the hips outward then pushing the hips through and squeezing hard at the top. Where the KB ends up doesnāt concern me right now as Iām trying to get that HR up
1 Like
OPERATOR WEEK 9 DAY 1
STRENGTH WORK
Easy day. I think the beer at the weekend helped.
My ātransformationā plan is about as much use as an ashtray on a motorcycle right now
Had a 4 patty hamburger yesterday
Pizza the day before
With a few beers
YOLO gguuyyyss
Iām putting on a bit of weight. Feel great however. This āperformanceā needs to be fuelled one way or another
1 Like
HIC WORK (Easy week)
MEAT EATER 2
KB swings and burpees
Quick one the day. Tough wee numberā¦
HR decreased quite quickly during rest periods.
EDIT - Squat work sets were done for 3 Reps!
STRENGTH WORK
This day would have been a ton easier if I wasnāt in such a rush to get my workout done. Blazed through it in about 45 minutes.
Bench is starting to feel a bit tweaky. Not Grindr however a touch challenging on the third rep.
Will have to think about going up in 2.5kg/5lb increments as of next week, hopIng to ensure longer rate of progress.
Bumped my calories up as of late as well. Been eating out a lot as Iāve been out lately with the missus just doing random shit. Went to see Black Panther which is OK. A 6/10 at most. Doesnāt compare to Thor:Ragnarock or the last 2 Captain America movies.
1 Like
GC 7
Dips, push ups, chins and burpees
Relaxing session done while I was setting up my class tonight. Easy week so I can focus on the strength sessions.
Clocking in
STRENGTH WORK
Squat was flying up the day. Starting to feel that the sub-maximal work is paying off.
Kept the workout short and sweet to dodge the Friday traffic slog. It took me about 30 minutes tops
Cannot be arsed spending any more than an hour in a gym, especially when Iām on morning shifts.
HIC WORK
FOBBIT INTERVAL
Rowing, kb Swings and military press
Easy week principle so only 10 minutes long
Also fucked my car, driving into some debris so was raging!
OPERATOR WEEK 10 DAY 1
STRENGTH WORK
Easy session today. Kept the chins to the end instead of supersetting them as I usually do.
Reigning in the diet as of this week. It truly has went to shit. If anything Iāve definitely bulked up on this training block. Bit of belly fluff has definitely reared itās ugly head.
Still feeling fit and have good energy levels. Plan to hit the conditioning hard this week.
1 Like
Some photos to keep me and this log accountable
Looks like all that caramel popcorn and cakes isnāt conducive to the transformation challenge.
Fuck, itās healthy eating from this moment onš
2 Likes
You got something under there mate. Keep chipping away. Is this your 1St time cutting?
The only time Iāve ever ācutā was when I done intermittent fasting in 2013. 2 x 24 hour fast per week for 2 months.
I lost a ton of fat however a good chunk of muscle went with it. Took me a good while to get it back plus my life was going in a different direction then.
This week is sweet and chocolate free mate, I swear to god 
2 Likes
HIC WORK
FOBBIT INTERVAL
Treadmill, kb swings and military press
Went for it today. Been slacking on the Fobbit intervals lately.
Those photos gave me a kick up the arse as well.
Was a tough one today. Took the HR into the dark zone.
Had to take a few days outā¦
Have been hit hard with a case of stomach flu/food poisoning. Fuck knows to be precise. Woke up about 3am on Wednesday morning with my guts absolutely churning. Muscles were aching and I felt lethargic as hell.
Just starting to feel a little better today.
On top of that, Glasgow has been under a āred warningā due to the snowfall that was caused by the āBeast of the Eastā
I canāt even get my car out my drive. Itās been chaos over here.
Will be back on it on Monday. Iām considering these few days to fall under the bracket of ādeloadā
2 Likes
OPERATOR BLACK PROFESSIONAL
WEEK 1 DAY 1
STRENGTH WORK
Back BABAY. Iām back
Weights felt good. Eased myself in for doms purposes!
Have decided to change it up and have went for Black Professional. This involves a 60 min endurance run every week as opposed to a 30 min run every other week.
Going to focus on more running this block. Iām missing that runners high!
1 Like
HIC WORK
FOBBIT INTERVAL
Treadmill, KB swings and military press
Nice wee session to start the day.
Sauna afterwards.
Saunaās are becoming my favourite part of my fitness routine! Iām getting old!
STRENGTH WORK
Zipped through this today. Left arm has been playing up lately. Have had a painful wrist developing over the last few months and this week it isnāt going away. Itās passing me off no end right nowš¤¬
1 Like
HIC WORK
BLACK ON OXYGEN AKA BOO
800m runs and KB swings
Great session. Absolutely slaughtered me however started to find a nice groove.
Only managed 4 rounds due to time constraints ie work and sauna
1 Like
STRENGTH WORK
Easy session although bench is a bit sketchy as my wrist is in a lot of painā¦
Also dropping some warm up sets so I can get the fuck out the gym pronto. The older I get, the more boring āliftingā becomes.
