day 11.........almost on holiday

weight = 13st11 - no work out last night

just today to work then im on holiday for 10 days

hellish day ahead but once its done its done!

WILL w/o at some point not sure what or when but i will!

sng

day 10.......focus fatty!

weigth = unable to weigh in due to been late up and rushing round like an idiot!

milk = 2.5
breakfast = almonds, lg porridge 5
lunch = soup, chicken, yoghurt,bread,fruit 6
snack = tinned peaches 3

dinner a little like this -
pork, root veg, sauce, green veg, potato 8

so at this stage looks like i will be somewhere near - may even miss the pots out from dinner - we shall see and that is exactly what i did! but i threw in a crunchie bar later on

w/o will be swings and rows i think - this didnt happen - time got late and then youngest puked all over me resulting in shower change etc so work out wasnt to be

thats all sng

day 9..........

weight = 13st9.8 wtf? w/o late and hot?

milk = 2.5
breakfast = almonds, porridge 6
lunch = soup, roll, chicken, yogurt, fruit 5.5
snack = fruit 1

dinner a little like this?
dinner = chicken, veg, gravy, chips/potatoes 11

POINTS ABOVE CORRECT

some damage done in the evening as england were playing and beer was drunk (2 x small bottle) and cake eaten (too much home made sponge)
that is all sng

straightforward swings.....

nothing fancy tonight - didnt want to risk my shoulder but did want to workout

w/o went as follows - 16kg swings

20 2hd x 10 sets
10/10 x 10 sets
5/5/5/5 x 10 sets
20 2hd+10/10+5/5/5/5 x 1 set

660 swings 31.5 mins
good w/o shoulder uncomfortable but no great pain

that is all sng

day 8 .......... injured

weight = 13st13

milk = 2.5
breakfast = almonds, porridge 6lunch = mackerel, roll, yogurt, fruit 11.5
snack = fruit 1
dinner = chicken, veg, sauce, rice 12

total = 33 = 6 over allowance in the main due to poor shopping choice by my lovely wife!

i iced and rested as much as i could and will continue today

i dont think there will be a problem swinging the bell so will almost certainly do some sort of training later
thats all sng

double that never was.......injured?

well saturdays plans of a double  went out of the window - with what seems like a minor injury

my right shoulder had some discomfort anyway from the 2 hd club swipes on thursday - sats w/o did not cause any further issue - later in the day i went to set my gear up for w/o no 2 and picked up a 16kg bell absent mindedly and bang! PAIN  i iced and nurofened and it does seem better but hey no shoulder work/snatching for a day or 2!

so todays plan is to swing and maybe row? see what shoulder thinks to that

weight = 14st dead = 3lb up from friday! fuck

milk = 1
breakfast = fruit bread 4
lunch = bacon, bread,fruit 7
chocolate = 14
dinner = 10

i know this is well over and very unlikely to lose weight BUT its fathers day and my boys bought me chocolate with chilli!!!

laters sng

1 of 2 20kg swings + clean/squat combo.......

W/o 1 of Saturdays double as follows-

20kg swings
5/5/5/5 x 5 sets
10/10 x 5 sets
5/5/5/5 x 5 sets
10 sw/tr x 5 sets

8/3 clean/squat l/r
5/2 clean/squat l/r
3/1 clean/squat l/r

Good quick 25 mins work felt strong but something off in right side of lower back??

Laters sng

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day 6......+ w/o plan

well after last nights indulgence its back to the plan today...

tr and "the swing" prescribe a low calorie day - this may not be an option but i will stick as close as i can to my allowance and to the fast/fed plan

weight =

lunch = porridge, crisps, fruit 6.5
snack = fruit 1
dinner = sausage, mash, veg 20

will work out and earn some extra credit! may even try a double today?
was thinking 2 x 20 min swing sessions plus some clean/squat combo

i have rhubarb in the fridge so make make some crumble - must find low fat/cal recipe

edit = made crumble, ate crumble mmmmmm real nice

it was comfort food for what seems like a shoulder injury - injury blog to follow tomorrow

that is all

sng

day 5 ......

weight =13st11

weight loss week one (mon-thu) = 5lb down!!!

thoughts on this week - well i am happy with the weight loss - but sure its only a big one due to water/bloating etc from the previous few weeks excesses
found it easy to follow - and combining it with the fast/fed thing works well - maybe need to balance the carbs a little better as i have woken hungry a couple of times then had to wait a number of hrs before food - i could have had some carbs later in the day before training ?

milk = 2.5
breakfast = almonds, porridge 5
lunch = soup, chicken, wrap, yogurt, fruit 6
snack = fruit 2

dinner will be some kind of takeaway - this will be the weekly "overeating phase" - a 2-3 hr period where i pretty much eat what i want

THEN BACK TO THE DIET WITH A BANG 1ST THING SATURDAY

edits to follow

sng

VO2 max and powerswings.....

felt rejuvenated after yesterdays rest and the plan was max - so max it was!

decided to stick at the previous level rather than push on this week - my right shoulder was fairly tender afetr the club swipes on tuesday
w/o went as follows -

w/up 3 x 20 2hd swings 16kg

36 sets 7 4 sets 8 16kg vo2 snatch

284 reps and 20 min swork

followed by -

5 sets 10 20kg powerswings

good workout felt strong but groove on snatch just not right? seemed all off balance - may have been protecting sore right shoulder?

that is all sng

Day 4

Weight. = 13st11.4

milk = 2.5
breakfast = almonds, porridge 3.5
lunch = wrap, mackerel, yogurt, fruit 7.5
snack = fruit 1
dinner will look a little like this -
dinner =bacon, black bean, rice?, green veg  7

so 22 total could have additional rice? or even a biscuit!

edits to follow

sng

day 3

day 3

weight =13st12.8

milk 2.5
breakfast - almonds, porridge 3.5
lunch - soup,  roll, chicken, yogurt, fruit 8.5
snack - grapes 1


dinner will go a little like this will update later

dinner - chicken, chips, bread, beans 13

total - 28.5

the day went well and started with a lower number on the scale which is always a bonus
first day i have found it hard - but had a lot on my mind with work etc so always hard for me then as i am an emotional eater at best of times!

sng

rack, farmer and waiter walks..with clubbell rest....

decided i would do something a little different today as swinging has left my hams a little tender...

so some stabilisation wk was in order as follows -

3 x 180ft rack walks 2 x 16kg
10/10 6kg club swipes
3 x 240ft farmers walks 2 x 16kg
10/10 2hd club swipes
3 x 100ft/100ft waiter walks 16kg

felt great but left my right side a little tender - right in the spot where i had the pain earlier in the year

with this in mind tomorrow will be a rest day

that is all sng

day 2.........

day 2

14st0lb (own scales - very little clothing!)
milk = 2.5
breakfast = almonds, porridge 5
lunch = soup, chicken, roll, yogurt, fruit 8.5
snack = fruit 1
dinner = pork, root veg, sauce, green veg 7.5

total 24.5

so managed to stay 2.5 under allowance which gives an average of 28 over last 2 days need to save/earn more to get it down to my correct allowance

w/o to come will report back later

thats all sng

These guys made me suffer today.......

Just swinging .....

Needed to work out - but also aware that I have wk'ed Very Hard recently so backed off a little with the following -

16kg 2 hd swings + 20kg clean/squat combo

20 2hd x 20 sets 30/30

8 clean/3 squat l/r
5 clean/2 squat l/r
3 clean/1 squat l/r

Just the trick 20 plus mins wk and a fw squats to stretch out my legs

Note: have sore right biceps and forearm?? Maybe from holding Oliver for hr plus on sat??

Laters sng


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reset....

Weight = 14st2lb

milk = 2.5
breakfast = almonds, porridge 6
snack = cup cake 4
lunch = soup, chicken, fruit 3
snack = fruit 1

leaves 10.5 for dinner - not gonna happen on this occasion due to poor shopping choices but hey ho gotta start somewhere - i guess i start by using extras from exercise !

update

 Dinner = Sausage, pasta sauce,green veg 17

allowance = 27 (ideally 25)
todays total = 32.5

5.5 over - down in the main to the fact that the sauasage i bought were so high in fat/calories OMG - if i could afford it i would have binned them!

so not the perfect start but a start all the same

kettlebell swing/clean/squat w/o to follow

sng

Only gone and done a double.....

After this mornings shoulder work I was tired and pumped - but as the day went by I got the itch to do some ballistic kettlebells

So kids to bed, wife out for a run! And I did the following -

16kg Swing/snatch combo

5/5 1 swing/1 snatch x 15 sets

Started on the minute +/-35secs wk - took additional min rest every 5 sets

This was bloody tough - but one I think I will do again and build on?

Laters sng

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Heavy shoulder wk/out .......

Been reading Rifs blog for a long time and it's a great source of info re anything kettlebell or strength training in general
An article he wrote this week advised on stance/positioning for kettlebell military press - giving you a stronger more stable start point and pressing from the hip upwards rather then trying to muscle it up using just the delts

So shoulder w/o as follows -

Military press strict
W/up
12kg 5/5 x 4 sets
16kg 5/5 x 4 sets

20kg 5/5 x 10 sets

Bent over laterals 6kg club @balance point

10/10 x 5 sets

Felt real strong in new position but shoulders fatigued quickly but managed to keep good form on right side - had to use some push on left side last 2 reps on almost all 20kg sets

Shoulders = toast

NICE that is all sng



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Heavy swings......

Rested on Wednesday after the high volume snatches on Tuesday I felt wiped out.....

Today's workout went as follows (don't ask why as I have no idea why I picked up the 20kg) -

10 2hd x 10 sets
5/5 x 10 sets
10 sw/tr x 5 sets
5/5/5/5 x 5 sets
10r x 5 sets
10l x 5 sets

500 swings 25 mins - bloody hard sweat buckets - lower back and right hamstring not happy???

When I ran and dieted all the time and was at my fittest/ lightest - I had to on a regular basis hit the reset button
This allowed me to take my mind of the diet regimen for a short while but was always followed by pressing the "reset" button and knuckling down to it and undoing any short term damage

Time for a reset !

Training has been and is going well, I'm strong and reasonably fit - diet wise I couldn't put into words where I am cos "fuck knows!"

So let's get the weekend out of the way - think hard and decide just how I'm going to go about this and the "reset" Monday morning

Back tomorrow to fill in the gaps!

That's all sng

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Back with a bang.....

After what seems like an age (wednesday) i have finally pulled my finger out and done some serious hard work

Basically my body needed to recharge and for once i listened to my body and took a long weekend (5 days) off - for the last 2-3 weeks ive found it hard to get out and wk out and if im honest i knew what i needed but was been stubborn - everything hurt and i struggled to get to the end of each session

Today i got back to it with a tough vo2 session as follows -

W/up

5/5/5/5 x 16kg swing x 3
5/5/5/5 x 12kg snatch

280 reps of Snatch (16 kgs) in 40 sets over 10m 0s total work with 9m 45s total rest.

Followed by -

8 16kg clean + 3 front squat l/r
5 20kg clean + 2 front squat l/r
3 20kg clean + 1 front squat l/r

Pooped !! My grip was shot after the snatches and right shoulder was still clunking - had to really concentrate to control the downward swing

Great weekend with the family - dalby forest to "go ape" with Iain for his 60th then party at there house with all the family
Wk bank hol Monday
Bh Tuesday off wk and out for lunch to the train cafe - kids love it!!

That is all sng

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thursday - eeuuurrrrggghhh day!

had all the will in the world yesterday - BUT my body didn't want to play ball

after a few tough days at work i have got bad pain in my hip which screws up the way i walk which in turn results in knee pain! Thursday night i had such bad hip and knee pain i had to give in and rest

today the pain is less but by no means gone - trying to spend more time at my desk and less time trailing round the place after people and see how i go

intend to train at some point - plan was vo2 but we shall see what the joints reckon

that's all sng