16kg swings wk into rest.....

Rested on Tuesday as the whole day shot by and the opportunity never arose!

Today was similar - non stop from 6am til 8pm - but managed to train and shower before 9

16kg wk into rest as follows -

24 2hd x 5 sets
12/12 x 5 sets
6/6/6/6 x 5 sets
12 sw/tr x 5 sets
24 tr x 5 sets

This was real tough - it was very hot and stuffy - rained 10 mins after I finished
Some stiffness/soreness in lower back/mid section - I think this was left over from the doubles on Monday night

Other news - although diet has seemed better weighed in today and gained 4lb WTF?!?

Will weigh in again tomorrow check if it's any different -shoulders/back and legs could be swollen/retaining water ? But who am I kidding more than likely just been eating too much and not thinking about it

That's all sng

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Heavy day, heavy snatches and some heavy double swings....

Tough day at the office - I could rant here and get it off my chest but who knows people may actually read this!!! So least said soonest mended

W/o today was the one I look forward to most - heavy snatch,heavy swing

As follows -
W/up 16kg swing 10/10 x 4 sets snatch 5/5 x 4 sets

20kg snatch

5/5, 6/6, 7/7, 8/8 , 9/9, 10/10 x 3 - 130 reps

Snatches felt very very strong last set was TOUGH! Hands just about coped but will have to ease off soon

Double 16kg swings

12 reps x 5 sets - 60 reps

Find these very hard the extra wide stance is hard for me been so short but once again they felt STRONG

that is all sng

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so training is going well .......... how to sort the rest??

still managing to train fairly consistently - having to listen to my body occasionally and also having to accept that i have a young family and at times it wont always happen just as i would like (thats the hard bit!) - and im pleased with the way it is going

and you guessed it there is a big BUT here

BUT i really havent got my eating sorted - i do well on the IF plan (16/8) 33-4 days per week but come friday it falls apart and friday to sunday i eat a regular (for us) family eating pattern - none of which is the major problem
the biggest problem is controlling what i put in my mouth - i have little or no self control - if some one offers or the oppurtinity arrises im straight off the plan and the crap flows
JUST CANT STOP IT NO MATTER WHAT I DO - I THINK NO! BUT THEN DO YES!

its getting to me - im better than this and i can do it BUT why cant i keep my head in the right place

anyway rant over back to work

laters sng

Swings, swings and more swings ........

Sunday morning brought another bloody hot one - so trained as early in the day as possible
The result was a good hard workout and a dam good sweat!!!
W/o 16kg swings as follows = wk/rst

20 2hd x 5 sets
10/10 x 5 sets
5/5/5/5 x 5 sets
10 sw/tr x 5 sets
20 tr x 5 sets
10/10 x 5 sets
5/5/5/5 x 5 sets
20 sw/tr x 5 sets

800 swings 40 mins work

Topped off with -

1 x 20 2hd, 10/10, 5/5/5/5, 10 sw/tr, 20 tr = 100 reps 2.5 mins

Really enjoyed this - the fact a hadn't eaten much went against me and I tired quickly but a great session all the same

Too much sun, beer and BBQ today but I had a good time with the family and friends

Laters sng
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40,000 swings ......

Since I started recording my kettlebell work outs last September I have knocked up 40,000 swings (40,313 after today's workout) - wow that's a lot of swings - at +-40 per minute that's 1000 minutes swinging! That's almost 17 hrs swinging - know what? I'm quite proud of myself!

Tonight's work out was 16kg swings as follows -

30 2hd x 5 sets 45/30
15/15 x 5 sets 45/30
5/5/5/5/5/5 x 5 sets 45/30
15 sw/tr x 5 sets 45/30

600 swings 25 mins 5 buckets full of sweat!

Topped off with the following superset-

30 2hd,15/15,5/5x3,15 sw/tr = 120 swings 3 mins work

So totals we 720 reps around 28 mins work

Oh my god it was hot - must have been 25c - worked out in the garden again

NICE

that's it sng

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Vo2 max training in the heat.......

Rested yesterday as I had trained 3 days on the bounce - felt better for it and slept well too

Today was the hottest day of the year so far and the difference between training tonight and a week ago was unbelievable - last week it was 6c and heavy rain, tonight was 23c and lazing sun!

The result? Workout was shortened to just the vo2 traing with no finisher - the heat just finished me off
Training as follows -

W/up 16kg swing 5/5/5/5 x 3 sets

32 sets Vo2 snatch - 15/15 7 reps per set
16 min 224 reps

Bugger my I'm hot and tired - nice to train in the garden rather than the garage though

That's all sng

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Short but sweet....

No not me! Today's w/o was a short effort that involved 26 reps rep set starting on the minute as follows-

26 2hd x 5 sets
12 sw/tr +1/1 x 5 sets
7/7/6/6 x 5 sets
13/13 x 5 sets

20 mins work 520 reps 1 x bucket full of sweat!!

Didn't want to do this - felt tired severe lack of enthusiasm and generally CBA!!

That's it sng

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Light swings for an aching body.....

Shoulders, traps, lats and upper back were all screaming at me after yesterday's pressing workout - so decided a light swing session was in order

As follows -

10 2hd x 5 sets 15/15
5/5 x 5 sets 15/15
20 2hd x 5 sets 30/30
5/5/5/5 x 5 sets 30/30
10 sw/tr x 5 sets 30/30
20 tr x 5 sets 30/30

500 swings 25 mins work - just the ticket! Concentrated head on keeping abs working - I can feel now (3 hrs later) that I worked my abs hard!

That is all sng

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Heavy shoulder ladder.....

Had some time this am so cracked on and got my w/o done early whilst I was full of energy(yeah right!) shoulder w/o as follows-

W/up 5/5/5/5 x 16kg swing x 3

2 x 10/10 club torch press
4 x 6/6 16kg mil press
6 x 7/7 20kg mil press - some push involved on later sets
4 x 5/5 club side laterals - held hanging by nob end(oo er mrs)
2 x 10/10 club torch press

Shoulders were totally wrecked by the time I was done but followed on with
16kg Swing finisher as follows-
20 2hd swing
10/10
5/5/5/5
10 sw/tr
20 tr

100 reps 2.5 mins work - great finisher heart rate thru the roof man

Plan is to swing tomorrow - not heavy but lots of reps 30+ mins

That is all sng

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Heavy swings .....

Rested Wednesday due to feeling exhausted

Worked out today as follows - 20kg swings -

10 2nd x 10 15/15
5/5 x 10 15/15
10 2hd x 5 15/15
5/5 x 5 15/15
1 min rest
20 2hd x 5 30/30
1 min rest
10/10 x 5 30/30

This was bloody hard and I really felt just how hard it was with every single rep!!
shoulders/traps and lower back were well and truly worked - left me feeling achy and tired

Later sng

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Vo2 max snatch and 2hd club swipes.....

Tonight was max night and I was not looking forward to it! Despite training consistently for longer than ever before I still don't feel fit enough for this with the 16kg but better to try and fail and all that! W/o went like this -

W/up 5/5/5/5 x 16kg swings

28 sets 7 reps 15/15 wk to rest total 196 reps

Right shoulder does not feel right on the drop - cant put my finger on it just not as it should be?....

6kg 2hd club swipes
10/10 clock/anti clock

These are tough but I like the feel - although right shoulder clunks and grinds a little

All in all top w/o - sweat buckets and felt pumped to hell when done
Tomorrow should be 20kg swings short but heavy (just like me!)

That's all sng

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16kg swings ..... Simple as!

Simple swing w/o as follows -

10 2hd x 10 sets
5/5 x 10 sets
10 sw/tr x 5 sets
10 2hd+5/5 x 5 sets
20 sw/tr x 5 sets

600 reps 27.5 mins - last 5 sets done off half the rest ie 60/30

Quite tough - strange feeling in left shoulder/neck and lower back not painful JUST OFF??

Diet all to fuck again - not sure what's wrong with me! Damned retarded it would seem!

That is all sng


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Heavy snatch/swing.....

Work out as follows -

W/up 16kg swings 10/10 x 4

16kg snatch 5/5 x 4
20kg snatch 8/8 x 3
20kg snatch 10/10 x 3

2 16kg swings 10 x 5

This was tough but buy did I feel good for doing it!
Shoulders felt strong but had a noticeable clunk in the right side on the drop - but Improved as I went along

Laters sng

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Work into rest ........tired!!

Time got away on me today and by the time I disappeared into the garage to workout it was 9pm

So had to squeeze as much as poss into the shortest time - so worked into rest 16kg swings as follows -

24 2hd x 5 sets
12 sw/tr x 5 sets
6/6/6/6 x 5 sets
12/12 x 5 sets

All started on the minute - approx 35/25 wk/rest

12 2hd, 6sw/tr, 3/3/3/3, 6/6, 12 tr x 2 sets +/-1 min 30 each set

So 23 mins and 600 swings - time well spent eh?

In short I am fooked and off to bed soon

Rest day tomorrow - heavy snatch work on Saturday

That is all sng


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Vo2 snatch and powerswing finisher...

Today was a challenge - everything seems like such hard work - work has got no better and for the last 2 evening I've been on baby sitting duties as my lovely wife has been busy
So to say my motivation was lacking would be an understatement !!

BUT I got the boys to bed, brought the bells inside and knocked out the following -

W/up 16kg swing 10/10 x 3

Vo2 snatches 16kg 7 reps/set 15/15
24 sets 12 mins 168reps

Bugger me this is hard - I did the full 80 set routine a couple of months back with a 12kg and I cannot believe how much more difficult this is with a 16!!

Followed by powerswings as follows-
8 ps
7 ps/2 sw
6 ps/4 sw
5 ps/6 sw
4 ps/8 sw
3 ps/10 sw
2 ps/12 sw
1 ps/14 sw

This really is a back to basics move and does wonders to set my hip right?? Not sure why but the deeper squat and parallel quads does it the world of good

Diet = fast ok, calories over

Laters sng

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Rest needed/hip pain.....

Had planned on vo2 snatch training today but as the day has gone on my legs have got heavier and the pain in my hip more intense/ constant 6/10?
So I have had to be sensible and opt to rest today - tomorrow therefore will become vo2 work and power swing addition
After a long weekend off the eating plan today was right back to it - didn't fast quite as long due to a headache which needed feeding? But the overall calories were no different just started eating earlier

Ttfn sng

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back to work..........

oh my god!
feel terrible - full of cold and down in the mouth to boot!
Dont want to be at work - cant seem to get myself motivate and to make it worse everything that can go wrong fucking well is!!!!!
that is all sng

Bank holiday swings....

Day off work - quality time with the family
Day out at the local park and gala

Swing w/o as follows-
10 2hd x 2
5/5/5/5 x 2
10 2hd x 5
20 tr x 2
10 2hd+5/5 x 2 x 2
10 2hd+10 tr x 2 x 2
10 2hd+5/5 x 3
10 2hd+10 tr x 3
10 2hd+5/5+10tr x 2
10 2hd + 5/5 +10 2hd + 10tr x 2
10 2hd + 5/5 +10 2hd + 10tr x 2 no rest = 2 min set

660 swings 31 mins work

Real tough - ripped some skin off right middle finger and last set set off my right hip/knee chain - shooting pains 5/10

Top day today enjoyed it back to work the morrow :-(

That's all sng

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Heavy shoulder day and some doubles....

Started the day very weary, a combination of a late night a few beers and the kids waking early left me bushed .....
Decided I HAD to work out as it would help me snap out of it - it was bloody tough but I think it helped
It went a little like this -

w/up 16kg
10/10 x 4 sets
2 x 16kg swing
10 x 3 sets
2 x 16 kg military press
Ladder as follows 10,9,8,7,6 40 reps
20kg military press
5/5 x 3
6kg club swipes
10/10 x 3

Added the doubles in here to increase the difficulty and boy did I underestimate it! Shoulders felt very strong BUT ended up doing a lot of the reps as push press

All of this amounted to frazzled shoulders which are starting to ache already

Felt better for it - for a short while - then the hang over kicked in and it all went to shit!!!

Plan to do high rep swings tomorrow 30-40 mins (off work could do 2 sessions?)

That is all sng

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Rest day and weigh in....

Friday was a planned rest day- I had trained 3 days on the trot and thought it was time to take a step back I weighed in and was pleased to see a lower number on the scales Plan for today was either heavy snatches or shoulder work of some sort BUT I'm not so sure it will happen I simply feel exhausted - boys were up early and if I'm honest I've had a rough week in work so maybe all just catching up on me? See how it goes maybe ill feel with it soon! That's all sng

Work into rest ..... Plus superset

16kg swing w/o as follows -

24 2hd x 5 sets
12 sw/tr x 5 sets
6/6/6/6 x 5 sets
12/12 x 5 sets
24 tr x 5 sets
All started on the minute, lasted around 35 secs so around 25 sec rest...
+
1 x 24 2hd,12 sw/tr, 6/6/6/6, 12/12,24tr = 120 reps 3 mins

So total of 720 reps in 28 mins - felt real good sweat like I was in a sauna

SOME PAIN IN RIGHT HIP - not too bad 3/10?

That is all sng

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SLIPPED UP BUT CORRECTIVE ACTION TAKEN........

after my work out last night i ended up eating a portion on apple crumble and custard - no biggy really but took me over my calories im afraid but......
it also mean that i started my fast period later...which in turn meant that by the time that was over id missed a meal and went straight into lunch (to break-fast) i guess this plan is quite clever really as if i stick to the rules today and dont eat after 630 in the 24 hr period i will have had pretty much the same calorie intrake as i would with out the blip/crumble?

planned work out for today is - some sort of work into rest effort to get the HR up and get it over and done with in the shortest possible time ....

that is all sng

30 mins swings..... Get in nufc!!!!

I was confined to the garage with the radio and a kettlebell tonight - I was in heaven !
W/o as follows -
10 2hd swings x 2 sets 15/15
5/5 x 4 sets 15/15
10tr x 6 sets 15/15
20 2hd x 2 sets 30/30
5/5/5/5 x 8 sets 30/30
40 tr x 6 sets 60/60
20 2hd x 2 sets 30/30

Sweet as!! This w/o flew by could have gone on for longer - probably in part to listening nufc kicking Chelsea's arse at the bridge !!!! Champions league football still possible come on the toon

Laters sng

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UP N ABOUT...........

up and at em early again today - shoulders a little tender but a GOOD tender

fast 12 hrs in - not an issue - break-fast due 1030 mmmmmmmmmmm porridge and nuts (maybe or could be pork and wrap - decisions decisions!)

w/o plan for today - some sort of swings 20-30 mind, lot of sweat and loads of reps!

Vo2 snatch and burning the candle at both ends...

Today's w/o went a little like this-

W/up 16kg 1hd swing 10/10 x 3

Vo2 snatch 16kg 7 rep/set 15/15
20 sets 140 snatches 10 mins

Followed by - bcbe inspired by Tracy rif

10 2hd, 5/5, 10l, 10r, 5/5, 10 2hd all 15/15

10 2hd,5/5 - 30/30
10l - 15/15
10r - 15/15
5/5, 10 2hd - 30/30

10 2hd, 5/5, 10l - 45/45
10r, 5/5, 10 2hd - 45/45

10 2hd+5/5+10l+10r+5/5+10 2hd - 90/90

Not done vo2 for a few months and never done it at 16kg so started at 20 sets/10 mins work - found it tougher than I thought but hey that's the point eh? Felt good and enjoyed it BUT there is a clunk in my right shoulder - just not right

The Tracy rif w/o was fun and a good finisher - it built nicely to a 60 rep set which is as much as I've done with a 16kg bell - NICE

Eating plan was a success today woohoo 2 days on the bounce

that is all sng




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mmmmmmmmm porridge

after a 16 hr fast (if you want to call it that) - i am currently tucking into a bowl of hot porridge and a handful of almonds

NICE sng