Final training, rehab and walking done for 2013 - roll on 2014......

Shorter walks today to give a few muscles half a chance to recover - so 2 x 800m + all rehab work.....
After removing and reintroducing separately 2 of the exercises (the clam shell and the bridge) the conclusion is that it seems the clam shell was causing the grief but having studied the movement and my execution of it - I think its just poor form and I've been doing the movement but not really "getting" the movement - if that makes sense - so I reduced the ROM and concentrated on really feeling the muscle working rather than flapping my leg about!!

Laters sng

Dday+28 - walking and resting.......

after yesterdays efforts i decided to step back a bit today....
spent most of the day resting and only did the rehab work once
walked 1200m am + 1400m pm = 2600m more than i intended by +-200m but no big problem - will judge tomorrow and see how feel when i get out of bed and if need be i will step back further??

tired but feeling good........

sng

Dday+27 - walking good.....

So I woke with a task in my head today - 1 goal 1 purpose, and that was to walk 1 mile continuous - up to now I have hit 1 mile+ but never walked more than 7/8 in one hit! So up and at them 1st job off I went and I walled that God dam mile :) all be it it felt really good I was tired and had achy muscles when I was done but it was a good ache, an ache that said I had worked and more over an ache that I have missed.....
Followed up by rehab exercises missing out the clam shells once again but re introducing the bridges trying to pin point which one is making my hip angry...
This evening I followed up with 3/4 mile walk and a repeat of the drills - the outcome? I'M KNACKERED!!

So......1600m am + 1200m pm = 2800m total - 400m short of my goal 3200m (2 miles) per day
Later sng

Dday+25 - a step back? + some iron.....

Yesterday I woke and my hip and general arse end were stiff and sore - so having followed the physio instructions to the letter so far I contacted him and asked if I should continue to increase the walking or rest a little..... I do have my own suspicions that the Discomfort is a result of one of the new exercises he prescribed so I will drop it for a day or 2 and increase the walking again and then I can eliminate that idea or confirm it??

His advice was try to stay on top of the exercises and walk a little less and see how I go...so that is exactly what I did...
All rehab work done and walked 800m + 1000m (a step back of 600m on the previous day)...in addition I rested more and took it easier in General - well apart from throwing a dumbbell around a bit to help my sanity!!
3x12 military press L/R 11kg
3x8 curls L/R 11kg
3x12 triceps extension 11kg

Not a great deal of work but work it is and in my current position it's what I need..

Laters sng

This is how I'm rolling.....

Any more festive cheer and I will literally roll.... Haha

Dday+22-24........

after been told to build my walking to 1-2 miles by the end of the 4th week i set about adding some more distance to the walks - still splitting it to 2 a day rather than all at once
Dday+22 = 1000m + 800m
Dday+23 = 1400m + 800m
Dday+24 = 1200m + 1200m - 1.5miles! woohoo
all of the above was comfortable and enjoyable but the result?? i sit here on day 25 feeling terrible - i guess i did too much what with all the xmas festivites and the action that goes with that!

but hey 2 steps forward and all that!

onwards

sng

Dday+21 - back to the iron (kind of....) and a little more rehab...........

so walked 2000m again today 1200m am + 800m pm - same as really trying to make sure im walking properly and no limp....... today did seem harder so i guess the increase in volume is taking some toll

only did 1 set of rehab exercises today as i had doms in my glutes and lower quad on right leg..........

managed to fish a 11kg dumbbell out of the garage with my walking stick and did the following in the chair -

3 x 10R/10L military press
3 x 6R/6L dumbbell curls
3 x 10 triceps extension

who would have thought after the volume/weight i was lifting just 3 months ago that this little lot would take so much out of me!!
but hey im back at it - very limited what ii can do as i cant bend and cant handle any heavy weights so ill just play like this for a little while..........

laters sng

Dday+20 - rehab..........

day 20 post op - walked over a mile again 1200m am + 800m pm concentrated on gait/biomechanics (when i wasnt shouting at the bloody dog - she is like a wild animal since everyone else has been walking her!) - in general felt good but gait was getting sloppy towards the end of the morning effort.....
all exercises done and only thing to note was that the new clam shell exercise is uncomfortable to say the least..... not 100% sure im getting it right? sometime it feels fine and even next rep can be off?

anyway onwards!

milestones........

....literally - so 19 days after hip replacement walked a mile today!
broken down into 2 sessions 600m + 1000m - felt good and spent all my time concentrating on my gait and loosing the limp..........

thats all sng

Dday+18 physio Updated plan.....

Physio visit on Friday - leg left exercise removed from the plan as making hip flexor flare up
Clam shell exercise added in - lay on non operative side pillow between knee's, keep feet together and raise operated leg 10-15 x 3 sets twice a day

Also add in over next week -
bridge 3 x 10
Standing ham curls 3 x 10 - use band eventually
After 10 days start to add standing on one leg exercises

Also walk with 1 stick in house 2 outdoors - and increase walking to 1-2 miles a day

Phew no rest for the Crippled!

the homecoming............

thursday i was set to go home.......

woke up with a jolt 430 am - "what the f*ck was that" - slowly came to a bit and realised it was the wind and rain against the and BOY WAS IT BAD! the blinds and curtains were blowing all over the shop even with the windows shut

so not the best start to the morning been disturbed at that time but hey im going home!

usual regime of drugs and obs around 6 and then up for what would be my last shower for a while due to the fact we do not have a walk in shower at home - spent ages just enjoying it and then dried dressed and service with a smile brought breakfast wow i could get used to this sort of service - should i really go home??

then as with my admission it was a continuous stream of folk for an hr or so - nurse with discharge info, pharamacist with the most expensive prescription in the world and finally the Physio to give me one last lesson in stairs and set me on my way....

waited around a bit for yvette as she had to move back home from her mums and make the house a little less child friendly and a little more cripple friendly!!
when she arrived i was taken out to the car in a wheel chair due to the fact they were scared i would be blown over!! the wind really was that bad.....

AT THIS POINT THE GAME CHANGED GETTING IN A CAR LEAVING THE COMFORT BLANKET OF DOCTORS AND NURSES AND THE SECURITY THAT GOES WITH IT WAS REALLY HARD AND VERY SCARY........

getting in the car and indeed back out of it was not my idea of fun - it really is awful - it hurts, its risky and i dont like it! (said in a 3yr old childs voice) - but in and out i was and then i had to negotiate steps and kerbs and all the day to day things you dont even realise are there that all of a sudden are huge mountains and obstacles......

but back home i was and to be fair i havent looked back

ive rested, ive done the exercises, ive walked (a little to start with and building slowly) and ive slept and then ive repeated all of the above - its been 2 weeks since i came home - its flown i cant believe how good i feel and how far ive come....

i have been very lucky that the folks around me have been great - especially my beautiful wife who has been simply amazing and done all she can to help me do this right because lets face it this has to last a long time!

i may blog more about my experience i may not but thats my story so far..

My current training regime....lol !

the food was devine.......

Dday+1-2....bed baths, blood pressure and food fit for a king!

iat some point in the night the moment came when my bladder gave in and i had to pee i was given the option to get out of bed or a bottle to go in - well i was so tried/drugged i opted for the bottle - now i had it in my head i was dehydrated because i hadnt drunk at all for god knows how many hrs.....but i had failed to take in to consideration the bags of fluid given in theatre so i starts to pee in the bottle and i just pee and pee and pee and pee - and now the bottles getting full and im trying to stop the flow to swap the bottle all i can say is thank god nobody was watching it must of looked hilarious..... but enough of the bottle and on with day 1

so i was wide awake at 430 asking for pain relief and coffee, i was given fast acting octy...... and pain was no hassle by 7am when the student nurse arrived to offer a bed bath !!
long story short i managed and i have never been so relieved to have a wet flannel round my bits and get some pants on........

next breakfast and more coffee and meds, visit from my lovely wife and the anticipation of the physio coming to get me on my feet eeeek

physio arrived around 1130 and got me out of bed and stood with a zimmer frame then took a few steps which all be it very very weird were comfortable and far better than i imagined - within 5 steps the zimmer was gome and crutches were the order of the day and off i went and walked to the bath room for a wee minus the bottle! came back and physio suggested staying up in the chair to eat my lunch good idea says I! lunch arrives i take 2 bites of me jacket and beans and come over all queer..... cold sweats and light headed rings the bell and they get me back into bed for a nice rest and a snooze

slept on and off for the rest of the afternoon interspersed with visitors and some of the best braised beef ive ever tasted.......in the evening i felt a little better and walked again a few times with yvette and the boys - then it was a similar story of meds, rest, food, drink and the dreaded calf pumps!!

day 2 was basically a carbon copy of day 1 - meds and food early, 1st shower OMG that was bliss, visitors, physio came and took my crutches of me and gave me sticks then showed me how to do stairs and told me to walk as much as i felt comfortable with for the rest of the day - had a few nice plods with the boys which was good for me and even better for them to see dad on his feet and looking almost normal........

the drama came later in the day when i rang the bell for something (it escapes me what!) and then in short succession had to buzz again for something - WELL BUGGER ME 3 nurses came bursting in running at a great rate and looking like they had seen a ghost! turns out the nurse who came in the 1st time hadnt cancelled the buzzer and a 2nd press would indicate and crash team was needed!!!! oh well 10/10 for there response - biggest problem was they couldnt get the cardic arrest buzzer to cancel and it was sounding up and down the ward for 2hrs whilst an engineer came...........
oh and the food......venison sausages like ive never tasted with veg and mash followed by cheesecake my word........

tired now ill do "the homecoming" soon

laters sng

The worlds biggest plaster has been removed......

Dday........

so this is how it went (or how ive chosen to remeber it anyway?) -

sunday night was a last super as i had to starve from 530 am and there was no way i was getting up that early just to eat.......
monday morning was spent with william which was good as he calmed my nerves - whilst yvette moved all sorts of bits and pieces to her mums as she had decided to stay with the boys whilst i was in the hospital....

set of to the hospital at 11 ish and go there and shown to my room where yvette, william and sat and waited.... not for long though then it was a constant flow of people - Nurse to book me in, anaesthetist guy to discuss options, physio to talk post op, pharmacist to discuss meds and finally the surgeon to draw an arrow on my leg and get me to sign my life away......somewhere in all that yvette and william left and i shed a tear or two - as i wont lie i was scared to death and after weeks of scary dreams leading to this point i wasnt convinced all would go well :(

moments after the surgeon left i was walking to theatre in a backless gown showing my ginger cheeks to the world - into a little pre op room where i chatted and chatted and chatted - nerves i guess - whilst numerous peeps started to prepare me for sugery - canula in, spinal administered (this deserves a paragraph of its own) and finally some fluid going in...

so the spinal - i knew what to expect after discussing it earlier but i had no idea how uncomfortable it would actually be or how quick it would act! - sit on edge of bed with feet on stool and curve your spine please Mr W then first my back was sprayed with the coldest thing in the world "fuck thats cold i say" to a round of giggles - then small amount of local applied to the area with the obligatory message only a scratch "you lying so and so that hurt" i say another giggle or two more local this time deeper in my back with you may feel a scratch thrown in for good measure "a scratch it feels like youve got a carving knife steady on" at this point the anaesthetist  has no idea if im joking or not and has to ask to which i reply "never felt a thing mate" - now he is sure im ok he does the spinal and starts with the cold pray again to determine it block is working and sure enough we are good to go...

into theatre and im basically fastened to the table with various clamps and supports whilst my new anaesthetist buddy chats away and give me a bit of sedative and things get underway listening to coldplay and thinking im sure ill sleep soon, im sure ill sleep soon THEN the smell of burning flesh gets me and i have a coughing fit - my buddy looks in again and says "oh are you not sleeping - ill give you a tad more" - so more sedative applied now coldplay is not really my cup of tea but i could have coped with it louder as the next thing to drift through my ears was "im going to need some help i cant dislocate the bloody thing hes go legs like a bull" - needless to say more sedative needed and given - never really went to sleep i did hear everything and felt the sensations of the hammer the drill etc etc but i never felt a thing - just continued to have a bit of crack with my buddy..........
then its all over and im been moved to recovery at wich point i throw a bit of a shit fit and go into shock - so nice warm air blacket and a shot of something and im back in the room!

laid in recovery for half an hr or so having a bit of crack with the male nurse and then back up to my room - where finally the sedative kicked in!! and i slept a bit...........shortly after yvette and the boys arrived with balloons and gifts/cards a plenty and ive never been so pleased to see anyone!

the rest of the evening had a regular pattern of dozing and visitors (mum and dad) and drugs and more dozing and of course my obs done everytime i dropped off! at some point i ate a sandwich and drank water/coffee and around 10pm i woke once again and felt kind of normal but with loads of pain because the spinal had worn off so more drugs more sandwichs and more coffee and i was fine......

now to try and sleep the night.......... not easy i had calf pumps fitted that basically gave my calfs a good squeeze every 45 secs or so which doesnt sound too bad BUT when your trying to doze the bloody things make you jump!! left leg not too much of an issue - operated leg bloody hell that hurts!

but thats how the night went i drifted in and out of sleep had more drugs, more coffee and to be fair felt fairly good

dday+1 - 3 to follow

sng

The aftermath.........

build up to Dday..........

so the build up to my new hip wasn't smooth around early November the locking issue started to get really bad and on more than one occasion i scared the kids with my screaming in agony - it got to the point that i dreaded going to the toilet as each and everytime i sat down i was "stuck" and new that once i managed to get moving i would suffer for 10hrs after so the morning dump became the route of my days agony......

i visited the hospital for a pre op assessment on 26/11 - and even managed to worry this into something it wasn't - not sure why i got it in my head but i was convinced my blood pressure was going to be an issue ? (i guess short fat and ginger may have worried me!) - but all went well bloods, swabs, ecg, blood pressure and pee in pot all indicated i was fit to go ahead..........

then the same night a problem hit - at work that day i felt some discomfort in my right shoe and didnt really think anything of it it was just irritating - got home shoes off and..... bloody blisters all over my foot - now having had infection control rammed down my throat in the build up to this op i was seriously worried - got onto surgeons PA who said "Oh thats a concern.... ill talk to Mr ........." - 24hrs later i rang again and she still hadn't managed to speak to him - so this is Thursday before the op on Monday and no idea if it will go ahead! - finally got a call late afternoon on Thursday to say "ive spoken to Mr ...... he says whilst it is not impossible, its unlikey that it would prevent the op" so should i be relieved ? i had no idea but made a mental pact with myself just to go with the flow and go with the flow i did........

so spent Saturday and Sunday preparing myself mentally and getting my gear ready etc and most importantly spending some quality time with my beautiful wife and the boys...... last job i wanted to do before reporting to the hospital for 730 am Monday was put my boys to bed and read them a story so off i went - then the shout from downstairs come "you better listen to this....." Yvette comes upstairs house phone in hand (we never use the house phone.......) - basically a message from the hospital left days beforehand telling me that i no longer had to report at 730 Monday am rather 1130 Monday........ so no massive change BUT i went into serious meltdown - no idea why but i just lost the plot and couldn't deal with it! so after Yvette peeled me off the ceiling...i once again i just got on with it and tried not to loose the plot...........

to be continued.......
 

My new hip....

im back.............with a shiny new hip...

so not only did i suffer through the last weeks but so did my blog

through november and the last few weeks leading up to my operation i suffered - i really suffered - the condition of my hip dropped off a cliff and pretty much every day i spent some time "locked" or "stuck" in screaming agony which left me totally exhausted and certainly not fit for any form of exercise - that said i managed the physio drills most days and walked the dog at least a mile every day, i was not going to be beaten!
all be if id looked closely i would have realised i had already been beaten :-(

But moving right up to the present im sat here at day 8 post op with a nice new hip in place and feeling pretty good - sore yes but a good sore

im going to tell the story in full over the next while but im living and i have no arthritis pain - what more do i need to say...................

:-)

sng

so its been a while (well a week actually).....

over the last week my focus has been forced to change....  :(
my hip and lower back have become increasingly painful - due mainly to the fact i am walking a lot better after recent physio/manipulation sessions - and using many muscles etc that have been dormant for a while.....
so i have left the iron alone and i have been focusing on my walking - i have walked around 1.5 miles with the dog each day (split over 2 sessions) and have tried to aim for VERY good form/gait and maintain a decent pace - the result has left me in some pain (new pain) in and around the joint but the back/hip muscle pain has improved...
now time to get back to some iron i think - so today will mostly be back, biceps and walking practice...

ON AN OTHER NOTE I HAVE TOTALLY GONE OFF PLAN WITH MY EATING AND NEED VERY MUCH TO SORT THIS OUT!! ENOUGH SAID.....

Swings, shoulders and drills......

After a few days of nothing much other than walking practice and physio drills I decided it was time to do some work....

20 sets 10 swings @20kg + 5 speed press @16kg (alternating r/l) OTM
Followed by physio drills on the stability disc and calf raises with a little resistance
Also walked twice +-1 mile total - not much stepping practice but walking does seem better in general :)

Sng

massage, manipulation, walking and family time......

last weekend was very difficult to know if there was any benefit from the massage/manipulation as i went on to do far too much and to be fair i had no idea if i had benefited or not?
so i went back to the physio who once again spent a long time freeing up the muscles in and around the hip and then manipulated me to see if he could give me some extra ROM - i then went on to have a much more normal weekend and i think it is worth the pain of the session to have the freedom of movement - which is still there with me this morning
did my physio drills and lots of walking practice - this along with the better ROM seems to be working - and unless im very tired i am walking better - if im very tired (or its 1st thing in the morning) i still walk very badly

today is back to swings, shoulders and walking practice + physio drills if its not bedtime by then!

That Friday feeling........

walking practice, back, biceps and physio drills.......

spent 15 mins practising to walk with out the limp - standing on bad leg as square and upright as possible and stepping forward with my body FORWARD over my hip rather than limping with my body to the SIDE over my hip

get a few funny looks stopping every few yards to stand on one leg before setting off again

trained back and biceps

barbell row

46kg x 10 x 2

56kg x 8

58.5kg x 6(+2)+5(+2) - failure 

barbell curls

26kg x 10 x 5

followed by physio drills on the balance disc

pooped - sng

Shoulders and back.......

Barbell military press STRICT
26kg x 10
28.5kg x 10
31kg x 10
33.5kg x 6(+2) + 5(+2)
KBell triceps extension
20kg x 8 x 6

Boom strong as.....

Sng

strange day, physio............

...had a strange day today - loads of pain and felt a little down then the phone rang and the lady on the other end said "hello its ... From the hospital - we've had a cancellation and would you like to have your op on Monday" - well after I almost fell off the chair I had to say no  too short notice and too many commitments (I only found out 2 weeks ago) - so sticking to original date of December 2nd - pre op booked for 26th November..... Following all that I had a physio appointment tonight and oh my god! I had deep tissue massage around my hip from all angles then he attached himself to me with a strap and using leverage and his body weight he tried and to a point succeeded to give me some additional ROM (this is to aid me to do the prehab work more comfortably) - When I got over the initial sick feeling I felt quite good and left his office feeling fitter and more "inline" than I have in forever - he warned me its temporary but hey I'm gonna enjoy it while it lasts.......

Back, swing season and pre hab drills...

pre hab, pain, walking,more pre hab, press ladders and half a swing season.......

saturday was just physio drills followed by some of the worst pain i have ever lived with i got stuck in a half sitting position and the pain in my hip was like i had never experienced - which ended in me upsetting the kids because they were scared as i was howling in pain and sobbing - followed by what felt likke the worst dead leg pain from waist to knee for the following 15 hrs - not the best day of my life!

sunday brought a really nice day and a family walk, started out as a toddle ended up been miles and a lot further than i have done in a long time - not the best idea for my hip but i was determined not to miss the oppurtunity to have some quality time with my wife and kids then on sunday pm i did the full set of physio drills for my hip - which were tough after the walk but i manned it up :)

monday i did my stepping/walking drills whilst out with the dog made more sense than plodding round the living room - trained press ladders and swing season and threw in my physio drills between the pressing sets only downside was that my hip shouted at me again and had to abandon the swings half way  through :( went like this -

5-1 x 2 4-1 x 1 3-1 x 2 20kg press ladders

10 x 10 2hd 20kg swings

followed up by another damned locking of the hip - not quite as bad as  saturday but bloody uncomfortable all the same and again leaving me with the horrendous pain from waist to knee

thoroughly pissed with it now sng

physio/pre hab...........

had my 1st "pre hab" appointment on friday and was fairly flattered that the physio said i had done a great job of
1 keeping the hip mobile despite it been wrecked
2 building some good strength in my upper body/legs and glutes

but there was a BUT - I have some fairly major imbalances in my right leg/glutes - mainly due to the way i walk/limp to manage the pain - some the outcome was some drills to try and prepare me for the knife and get the right glute firing properly

so exercises as follows - daily -
5 mins stepping practice (in front of a mirror) - stand on the bad leg in front of a mirror and try to keep my body in line then step forward with all upright and true
5 x balance on 1 leg whilst standing on bosu/rolled towel/cushion etc - again try to keep upper body in line and over the hip keeping glute engaged - intially for 15 count
5 x as above but rotating non standing leg out to side with no torso movement
5 x 5 calf raises - keep glute engaged and count 2-3 up and down

did these friday and saturday - how can things this simple seem so difficult!!

saturday pm - had major issue with hip - locked in sitting position and excruciating pain - took a good 10 mins to starighten it out - horrible pain/muscle spasm after words from hip to knee
still in same position 15 hrs later :(

laters sng

Swing season with a twist......

So short on time today so had to squeeze in what I could - it went a bit like this-

10 x 12 2 hd swing + 4 triceps extension otm
10 x 12 2 hd swing + 5 biceps curls otm

All done with 20kg bell

Very hard 20 mins but loved it - great pump in biceps and triceps

60 days til hip replacement

Later sng

barbell rows, swing season.......

straight forward really - Bar + me 6 sets like this -

46kg x 10 x 2
51kg x 8 x 2
56kg x 7(+1 chest) + 6(+3 cheat)

again i think the rest has done me good these were very strong and a pb weight

followed by swing season

20 x 11 reps @ 20kg otm

thats all sng

press ladders, swing season........

so after a week of little activity i forced myself to get at it tonight - didnt feel like it but was glad i did - went a bit like this

20kg press ladders
5-1
4-1
3-1 x 3

these felt real good i guess a weeks rest has helped 

swing season

20 x 10 reps otm @ 20kg

again strong and glutes worked hard to protect hip 

9 weeks today im getting a new hip.........

really not sure how i feel about this but hey ho i will get used to the idea...
i understand the enormity of it and the dedication etc required during recovery - BUT  im not sure everyone around me does!
havent worked out for a few days - i am lacking a little mojo and i have so much pain its crazy - but today i will do something likely some pressing and a few swings

on friday i start some pre hab work with a local physio to help me go into the op in the best possible shape

laters sng

Swing season w/o 2.....

Simple as can be -
20 x 9 reps 2hd swing @ 20kg otm

Strict reps, tight abs and ass!

Hip coped well only 1 moment reminding me that I have to be very careful

That's all sng

arms and swing season (back to basics)...........

after a week of relative in-activity i was back at it with a bang......
arms went a bit like this -
light/high rep biceps
21kg bb curl x 15 s/s with 10kg  hammer curls 10/10 x 4 sets
heavy triceps
kbell extensions
20kg x 6 x 4 sets

swing season = 20 minutes 8 reps otm @ 20kg

swing season replaces the king sized killer routine - as the unilateral style of the snatch was wrecking my hip for days after each w/o - swing season is 2hd swings and just sits better with my hip - meant to be 3 x per week increasing in swing volume through 26 workouts to 21 reps otm

that is all sng

weekend off......

trained shoulders on friday night and despite it been short and light ish it was very strict reps and left my shoulders and lats in bits!
saturday and sunday came and went with no workout and a very poor diet! - but do you know what - to hell with it for 1 weekend - i had great day with my wife and kids on saturday and yes i did have an icecream with the boys, on saturday night i went out with my best mate for the 1st time in forever and had a few beers, i met up with yvette at the end of the night and we had some chips, sunday brought the hangover from hell and a comfort food binge - BUT did it really matter - no it bloody didnt - shortly if i have an op on my hip these days out may not happen for a while so i enjoyed my family time and had great fun with my wife and friends
that said im back on the wagon - so to speak today and normal eating, drinking and exercising will resume

here endeth the lesson sng

weigh in...........week 13....mmmmm

week 13 for what ever reason didnt go well-
i was ill and didnt train at all monday to thursday
i ate reasonably well and apart from monday stayed within my kcals
i drank everyday and a minimum of 2-3 litres
so why i didnt loose i can only guess - its the in activity

so 22lbs in 13 weeks and slipping behind target a little - but i move on to a new week with a positive attitude and a healthier body :)

sng

Half a workout.....to be continued.....

Thought I had the time to fit in a short effort after a few days illness - how wrong was I! I got the 1st part done and then the family went into melt down - but hey ho half a session is better than none :)
STRICT barbell military press
26kg x 10 x 2
28.5kg x 10 x 2
31kg x 8+7
Not done this in ages and felt very strong and in control - Pavel's ladders dem make me stronger!
Half mile walk with the dog all good

Love it...........

Chest and back........

Due to weather and family time restrictions I could not do barbell floor press as planned - so had to settle for kettlebell floor press - which I haven't done in an age (just don't have the co-ordination!!)
Pleased to say the barbell work has much improved my kbell press! :) - went like this -
Kettlebell press
16kg 10/10 x 2
20kg 10/10 x 2
24kg 4/4 x 2.....there was a little assistance to stabilise this but managed to press well :)
Barbell rows
31kg x 20 x 2
36kg x 20 x 2
38.5kg 15 x 2.......failure - some cheat reps on final set
Kettlebell deadlift
44kg x 10 x 3

Left shoulder/pec felt off when I had finished ?????

That's all sng
Sent from my BlackBerry® smartphone on O2

Shoulder presses, triceps extensions, barbell curls......

Press ladders are getting tough - I found them very hard but still not to failure
3 x 1-4 ladders 2 x 1-3 ladders @ 20kg
Triceps extensions
12kg (kbell) 20 x 5 sets
Barbell curls
26kg 10 x 5 - final set + 5/5 10kg hammer curls

This was good fun and enjoyed it outside in the sun

Laters sng
Sent from my BlackBerry® smartphone on O2

weigh in.............week 12...

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)
week 7 - 14st5lbs (+-0lbs = 1 stone)
Week 8 - 14st3lbs (-2lbs = 1st 2lbs)
Week 9 - 14st1lbs (-2lbs = 1sr 4lbs)
week 10 - 13st13lbs (-2lbs = 1st 6lbs)
week 11 - 13st13lbs (+-0lbs = 1st 6lbs)
week 12 - 13st11lbs (-2lbs) = 1st 8lbs)

after last weeks "illness" and screwed up eating/cardio - ive been back at it in good style this week and the rewards have been reaped!

next goal 13 stone and target 7 weeks to get there - COME ON FAT LAD!!!

Cardio=perfect form swings......

So cardio was the plan tonight - and due to my issues I'm keeping the bell size down so decided I would make every rep count OMG my abs and glutes are not going to thank me for that!
25 x 18 2hd swings @ 16kg - 450 perfect swings abs braced, glutes clenched the lot
Job done

Laters sng
Sent from my BlackBerry® smartphone on O2

Press ladders and snatches.........

Progression said increase one of the ladders so that's what I did - went like this
2 x 1-4 ladders+3 x 1-3 ladders @ 20kg
These seemed very tough tonight but had a rough day and didn't have much in the tank!
10 x 10 16kg snatches alternating sets l/r
These were fine but right glute was fatigued from swings last night and didn't keep hip in alignment all the way through so had to stop and realign a few times
Laters sng
Sent from my BlackBerry® smartphone on O2

Cardio = swings.....

So still not had the guts to ty the stationary bike or the elliptical because of the discomfort it was causing so for the for near future I will be sticking to swings for my all out cardio work
Once again tonght I did v02 stylee swings a little like this -

50 x 10 16kg 2hd swings 15 second work/15 second rest

Hip felt comfortable - with the exception of a couple of random reps when it seemed to move out of place and back in just as fast - BUT not without giving a sharp tear jerking reminde that I have an issue!

Laters sng
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Light chest, heavy back and a little snatch thrown in........

Reverse of last weeks chest/back workout and it went a bit like this -
Barbell floor press
26kg x 20 x 2
31kg x 20 x 2 + 15 + 8
This was great and all the way to failure - PUMP PUMP PUMP!!
Barbell rows
46kg x 10 x 2
51kg x 10 x 2
53.5kg x 10 + 8 - failure
Deadlift
61kg x 10
Cardio
5/5 x 10 16kg snatches - otm



BOOM

Sng
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shoulders and arms......and a swing or 2!

shoulder press ladders again today - taking small steps i increased one of the ladders only and a good job i did as not sure i could have done more - like this -

1 x 1-4 ladder+4 x 1-3 ladders @ 20kg

kettlebell triceps extension

4 x 12 reps+1 x 15 reps @16kg - failure

barbell curls

4 x 10 @ 21kg - this was last in the line up and shoulders and tris were already toast - found curls very hard and some reps at the end of each set were "cheat" reps

finished of with

10 x 18 2hd swings @ 16kg - 25/35

shoulders = strong

triceps = strong

biceps = questionable!!

swings = keep improving :)

thats all sng

UPDATE - dumbass here can't count - no wonder curls were tough came to bar to train chest today and it was loaded with 31kg not 21 which was intended!!! Oh well I almost managed some strict reps too! 

Kettlebell's in the rain.....

Had to retreat to the garage today due to horrendous rain - looks like summer is pretty much through and will have to get used to it back in the dungeon 

Dual purpose workout today hitting cardiovascular and not over taxing my hip - so went light weight, high rep 2hd swings vo2 stylee......

Went like this -

40 x 10 16kg 2hd swings 15sec work/15sec rest

This felt ok and worked my cardiovascular just as planned - no problems with the hip :)

Laters sng 

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weigh in.........(week 11)

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)
week 7 - 14st5lbs (+-0lbs = 1 stone)
Week 8 - 14st3lbs (-2lbs = 1st 2lbs)
Week 9 - 14st1lbs (-2lbs = 1sr 4lbs)
week 10 - 13st13lbs (-2lbs = 1st 6lbs)
week 11 - 13st13lbs (+-0lbs = 1st 6lbs)

disapointed but not suprised - been ill this week and not eaten properly and due to the hip pain not done much cardio so its not lack of trying its just going to happen sometimes

refuse to beat myself up about it when i have done so well and smashed my 1st goal in 10 week

next goal 13 stone and target 8 weeks to get there - COME ON FAT LAD!!!

sng 

C+p/snatch ladders....

Again trying to protect my hip I opted for a press workout - and following the programme I increased the work by 1 ladder and it went a bit like this-
5 x 1-3 c+p ladder @ 20kg
This was very tough on last ladder but not quite failure
Followed on with lower weight snatch ladders
10 x 1-3 @ 16kg
These were OK and although not as comfortable as Monday it may be the fact that I had an enforced break in pain relief due to yesterday's nausea

It will build up in my system again and then we shall see :)

Laters sng

blurghhhhhhhhhhhh sick...........

after the swings/snatches on monday i was buoyed that i could get back into training with the kettlebell this week - woke up on tuesday feeling very very very nauseous and didnt really eat or drink all day so missed any sort of normal life and slept it off tuesday evening/night........
touch wood i feel a lot better this morning and i have eaten - so tonight i will do press ladders and a few 2hd swings concentrating on form and ensuring all pain free - cant wait

swinging........seems ok?!?

so after a just over a week away from the kettlebell....my hip is not much improved so tonight (after id filled my self with pain relief) i decided to get back to it and see what it felt like....
so i chose wisely and went for the 16kg bell and it went like this -

15 x 15 2hd swings @ 16kgs - otm

5 x 5/5 snatch @ 16kgs - otm

the 16kg felt very very light but ideal for the job i felt each and every rep in my right glute as long as i kept my form perfect i felt nothin in my hip :-)

thats all sng

Chest and back....

Again avoiding the hip movements I did a heavy chest(low rep)/light back (high rep) workout and really felt the burn from both..

Barbell floor press 

26kg x 10 x 2 

36kg x 10 x 2

46kg x 6+4 - failure

Barbell row

26kg x 20 x 2

31kg x 20 x 2

36kg x 20 x 2

Bb deadlift 

61kg x 8

This was great I love playing with the barbell 

But I am missing the kbell - may even ill try something tomorrow 

Laters sng 

 

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Shoulders and arm's........

So hips not great but doesn't stop me training the static (ish) moves......
Today went a little like this -
4 x 1-3 c+p ladders @ 20kg
26kg barbell curls 8 x 4 sets
16kg kettlebell triceps extension 12 x 2, 10 x 2

This was hard but very very rewarding after a few days off

Hip is a little better with the extra pain relief to a point that I may try some cardio on the x trainer later or tomorrow

Laters sng

hip update...........

went to the doctors yesterday and for a change spoke to a lady with what seemed like a sympathetic ear.......
she did a full exam and agreed that my range of movement is very limited and i have pain/discomfort no matter which way she forced my leg - so more painkillers to mix with the ones i already have and off to the hospital today for xrays to compare to the last set and see just how fast my joint is screwing up!
on a plus side the painkillers cocktail did take the edge off a little last night and even though i didnt sleep terribly well i did rest better - maybe i wont be as grumpy today..........doubtful :-p

weigh in.........(week 10)

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)
week 7 - 14st5lbs (+-0lbs = 1 stone)
Week 8 - 14st3lbs (-2lbs = 1st 2lbs)
Week 9 - 14st1lbs (-2lbs = 1sr 4lbs)
week 10 - 13st13lbs (-2lbs = 1st 6lbs)

still averaging 2lb a week and very happy wish this as i had a day off the diet for my dad's 70th birthday and we had a family day out - but i made adjustments through the rest of the week and still got a result

will have to be careful this week as it may catch up with me as i am not hitting the bell/bike as much due to my hip problem

Sng 

Hips not good.......:(

not a lot to say really - tried to train on tuesday night after a day of relaxing with the family (some amount of walking but nothing of note) - i was in pain but no more than is the norm really
decided i hadnt recovered enough for snatches so went to sit on the bike for 30 mins - i couldnt even turn the pedals over without pain and a definate click at the top/start of the down stroke on the pedal - gave up after 5 mins and tried to swing a light kettlebell which caused the click/pain again and highlighted the fact i had no stability whatsoever in and around the joint
WTF????? no idea why it has got so bad so quick - pissed off doesnt cover it!

doctors appointment tomorrow to get it looked at - cant go on like this - range of movement is not good, it locks and now this - roll on better times i say sng

Shoulders and back.....

Shoulders was ladders again starting with a new heavier weight and I was pleasantly surprised - the 20kg went up a lot easier than previously......
Shoulders
3 x 1-3 c + p ladders @ 20kg
Back
Bent bb rows
46kg x 10 x 3
51kg x 10 x 2
Deadlift
61kg x 6

Boom done sng

King sized killer phase 2 week 1 with/o 3......

After 3 days rest due bad hip pain - wasn't much improved today but took the bull by the horns and got on with it.....

Plan said amap 3,6,9,12 snatch ladder in 20 min 

This was proper tough and went like this -

3/6 rest 9 rest 12 rest 1 min x 4 

Followed by 

15 x 15 20kg 2hd swings 

These really tested my grip after the snatches

Hip ok whilst active by seized up soon after :-(

Laters sng 

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Diet notes WK common 24/8.......

After a day of total freedom for my dads 70th celebrations I've done the maths and I went around 1500 cals over for the day.........

So this week I will claw those back over the week and aim for NO GAIN this week and be happy with a sts or small loss??

That is all sng

Weigh in (9 weeks)......

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)
week 7 - 14st5lbs (+-0lbs = 1 stone)
Week 8 - 14st3lbs (-2lbs = 1st 2lbs)
Week 9 - 14st1lbs (-2lbs = 1sr 4lbs)

Bloody great results still averaging 2lb a week and very very happy but I have a confession - I have had a day off this diet and I did enjoy it to a point but I do feel very guilty!
It was my dad's 70th birthday and we had a family day out on a steam train and had treats and snacks and lunch out and topped the day off with fish and chips and dairy milk

But tomorrow is back to it and still aim for a loss this week

Sng 

Cardio.........zzzzzzzz

Not much to report really 

Aggravated my hip whilst changing my very clever potty training boys pants and had to abandon the idea of snatch workout 

But rescued the risk of lazing around by jumping on the stationary bike for 30 mins and working up a lather 

King size killer tomorrow - if I manage to sleep my hip back into a good place!

Sng 

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Heavy swings and a few 1 hd swings.......

Limited time available so went hard and heavy with - 

20 x 15 24kg 2hd swings 

followed by

5,6,7,8,9,10,9,8,7,6,5 L/R in 10 mins @16kg

Sweat a bucket full but it was soooo good - really enjoyed thus! 

Right hip screamed/locked a few times in the evening afterwards

Laters sng

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Ksk phase 2 wk 1 with/0 2......

After resting yesterday I was really up for this and threw myself at it accordingly! Had help from the boys and the dog but managed to stay reasonably focused and kick its associated....

Went like this -

10 x 3,6 ladders + 1 x 3

Only downside was skin falling off my palms at a huge rate of knots (I had just spent time washing up and softened the skin up stupidly! ) - may be a day or two before I can hit the next workout in this phase

Laters sng 

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double sunday part 2 .......... didnt happen!

just didnt happen
got far too late and i was far too tired

pleased to say that after w/o 1 i spent the day with the family and really enjoyed it!

sng

double sunday part 1........

after a busy family day on saturday i missed my back/shoulder workout - so god willing today will be a double day
work out 1 done 930 am and went like this -
16kg press ladders

5 x 1-5 (1-4 continuous 10 sec rest then 5)

barbell rows

46kg x 10 x 2
51kg x 10 x 2 - almost fail?

deadlift

61kg x 5 - not deadlifted in ages - so much stronger - v happy ;)

bring on king sized killer later on.........

sng

weigh in.....

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)
week 7 - 14st5lbs (+-0lbs = 1 stone)
Week 8 - 14st3lbs (-2lbs = 1st 2lbs)

So weighed in 2 days early to get my weigh day to friday as it suits better - and all the redoubling of efforts was worth every bit of it!
Dropped 2 lbs since Monday and still averaging 2lb a week for the last 8 weeks if I can keep it up for another 8 weeks I'll be somewhere close to where I want to be - so I guess thus is my half way point! ;-)

thats all sng

King sized killer phase 2 week 1 w/o 1.....f#ck me!

King sized killer phase 2 week 1 w/o 1

6 x 3,6,9 snatch ladders + 1 x 3,6 @ 20kg in 20 mins

Oh my lord - that's is all :)

10 mins stationary bike

Sng

Heavy ish swings and cardio.....

So still had some pain in my hip but decided what the heck and went fro this anyway...
It was OK any it didn't make things worse - so that's the main thing

Went like this -

Heavy 2hd swings
24kg 15 x 15 otm

20 mins stationary bike

Sweat a bucket full and kept the hr up from the swings to the end of the stationary bike session

That's all sng

:)

Ksk phase 1 week 3 w/o 3......

Plan said 1-4 snatch ladders and that's exactly what I did.....

11 x 1-4 + 1 x 1-3 @ 20kg in 20 mins

Followed by 2 mins stationary bike

Holy this was tough my right hip was tender from last night and my quads had a familiar ache that I thought was long forgotten BUT if my hip will cope I will be squatting again! :-)

Managed to Rip a couple of callouses of my right hand and even though they are sore I think they will feel better for it

Laters sng

Kettlebell complex cardio.....

Decided to mix things up and try to step things up a gear....

I may regret it as my hip is screaming as I sit and write this :(

So went like this -

16kg swing snatch combo
7 x 30sec/30sec +-8 sw/sn each side each set 30 sec rest

16kg swing/clean/squat combo
5 x 1 main +-3 combo each side per set 1 min rest

16kg swing/jog combo
3 x 20 2hd swings+30m jog x 2 +-2min per set 1 min rest

30 mins total oh boy am I tired - not done squats in forever and my hip is screaming but strangely feels like its in the right place

Layers sng

Weigh in.....

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)
week 7 - 14st5lbs (+-0lbs = 1 stone)

not too suprised about this really - had a couple of beers on saturday and out to a bbq on sunday - and all be it i tried to count it all in my cals - a lot of it amounted to guess work

also eased of on the cardio/bike as my hip kept/keeps locking in that position

thats all sng

Ksk phase 1 week 3 w/o 2.....

Plan says 1-3 ladders with a 20kg bell so as its the last effort I went all out and then some

Half killed me!

17 x 1-3 snatch ladders @ 20kg

Boom sng

Inspiring....

Shoulders and back............

Shoulders = c + p 5 x 1-4 ladders @ 16kg 

Back = bent row 41kg x 12 x 2
46kg x 10 x 2

BOOM

SNG

KSK phase 1 week 3 w/o 1..............

despite feeling weary, even after an extra rest day i decided to go ahead and tackle this head on - in a do or die kind of mind set......
the outcome? well it didnt kill me but not too far off :-)
plan said as many as poss 1-5 snatch ladders in 20 mins - went like this -

7 x 1-5 ladders + 1 x 1-3 ladder @ 20kg

this was tough but i actually improved - so was very pleased with the result

that s all sng

:(

..listening to my body - its screaming
"Rest fat boy or I'll make you pay!"

So rest day it is then

King sized killer moved to Friday :(

Arms, swings and cardio.....

Went like this -
Kbell triceps extension
12kg x 20 x 2
16kg x 10/9/8 - fail
Dumbbell curls
12.5kg 10/10 x 3 alternating
10l 10r x 1
2hd swings
24 kg x 15 x 10 otm

20 mins stationary bike

All done v tired and ready for bed! Sng

shoulders...........

 

 

 

ksk phase 1 wk2 w/o 3.......

plan said 1-4 snatch ladders - so thats what i did -
10 x 1-4 snatch ladders @ 20kg

followed by 20 mins stationary bike

tired out tonight ready for a snooze

sng

back to basics.......

after flying for weeks/months with my presses - recently i have hit a huge plateau and although some of it is due to pain/ROM issues in my left shoulder im not sure what else is holding me back so....
back to basics and press ladders as per etk - like this -
1-3 ladder 12kg
5 x 1-3 ladder 16kg

went well and i could probably have done this with the 20kg but i thought i should probably start at a lower weight and work on form/stability as well

followed by barbell rows
36kg x 10 x 2
41kg x 10 x 2
43.5kg x 12 - fail
46kg x 10 - fail + 1 cheat rep

these felt good - love rows with the barbell

20 mins on stationary bike

feeling good sng

I know its stealing but I like this.....

weigh in......

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)

chuffed with that - 1 stone lost in 6 weeks on the plan - 17lbs since hols - happy happy

thats all sng

Cardio done.....

Seriously didn't want to do this BUT the prospect of tomorrow mornings weigh in drove me out to the garage and on to the bike
30 mins steady pace - 120-130 hr

That's all sng

KSK phase 1 wk2 w/o 2..........

this was a toughy as my right hip is all out of line and i should probably have rested but i hoped that it may just line everything up for me - but not to be

got through the snatch work ok and the bike work fine - but when i got of the bike i was back to square one if not worse

went like this - 

15 x 1-3 20kg snatch ladders

20 mins stationary bike

although this was shit - i am at least managing some consistency and sticking to the plan

laters sng

king sized killer phase 1, week 2,w/o 1......

So the plan said 1-5 snatch ladders and that's just what I did
6 x 1-5 + 1 x 1-3 20kg snatches
20 mins cardio at end of workout

This was tough but mainly due to the heat/humidity twas a balmy 29c outside this evening which seemed to do nothing but glue my hands to the bell and make me breath through my arse hole!!

That is all sng

kettlebell cardio.....

Had to do my cardio in the house tonight as I was in sole command of the kids so couldn't escape to the garage
So improvised and did some swings and achieved the same hr for 30 mins as I would have on the bike
Went like this -
30 x 15 2hd 16kg swings otm

Felt good but my hip not good with huge amount of swings and when I loose my concentration for a second it locks and the crucifies me!

That's all sng

new program incorporating king sized killer.......

Sunday - pressing/back

Monday - cardio

Tuesday - KSK+cardio

Wednesday - arms/cardio

Thursday - KSK+cardio

Friday - rest

Saturday - KSK+cardio

sunday and monday may swap round a bit dependent on time/family commitments

otherwise this is it for the next 8-9 weeks (KSK is 3 x 3 week phases) - then test snatch with 20kg bell - beyond that maybe a crack at king sized killer 2.0? or a purely swing based routine with a heavier bell? - we shall see!

laters sng

love it...

 

 

 

 

king sized killer phase 1 week 1 w/o 3........

So more snatches with the 20kg bell w/o 3 in phase 1 is 1-4 ladders - felt every single rep but managed to keep a good pace and biggest bonus was the slightly lower temperature meant that my hands are in good shape afterwards!
So went like this -
9 x 1-4 snatch ladders/20 mins

Followed by protein and carbs

Then 2 hrs later 30 mins cardio on the bike

All sorted sng

floor press and pull ups (of a kind) ……

Floor press
3 or 4 weeks since I did this - but there was a definite improvement and I really enjoyed it so it will definitely stay in the pressing rotation
Went like this -
18.5kg x 20 x 2
21kg x 20
23.5kg x 15 x 2
26kg x 13+12+10
This was great upper chest and front delts pumped up lovely :)
Pull ups
Done on swing bar with legs supported on chair wide grip
6 x 5 reps - as deep as poss start position and chest to bar

Felt stronger in this movement but could also be that I am lighter ;)

30 mins cardio to come Inc  the kids have gone to bed

Sng

weigh in.....

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)

once again chuffed with the weight loss and although it doesnt really count as the diet started a few days after the "holiday" weigh in - i have dropped over a stone in 5 weeks - or 12 lbs since i started the "plan" on 22.06.13

ttfn sng

KSK - phase 1 week 1 w/o 2........

plan - amap 1-3 snatch ladders in 20 mins - 20kg bell

went like this -

13 x 1-3 20kg snatch ladder

this went really well and despite very sore hands i got through pretty unscathed

again the hot weather played havoc with me but i got it done and i was chuffed

followed on with 20 mins cardio on the bike

thats all sng 

fridays cardio day.........

Actually braved the heat and tackled the stationary bike for 30 mins - thought I would melt!!!
Twas 30+ in the garage - a good temp for melting fat

That's that sng

"the king sized killer" ...........

Started a new snatch cycle tonight - named as per the title of this post by Geoff neupert from "kettlebell express"
consists of 3 phases 3 weeks each 3 snatch workouts per week
phase1 =
 w/o 1= 1_5 ladders amap in 20 mins
W/o 2= 1-3 ladders amap in 20 mins
W/o 3= 1-4 ladders amap in 20 mins
Phase 2=
W/o 1 = 3/3,6/6,9/9 amap sets 20 mins
W/o 2 = 3/3,6/6 amap sets 20 mins
W/o 3 = 3/3,6/6,9/9,12/12 amap sets 20 mins
Phase 3 =
W/o 1 = 9/9 amap sets 20 mins
W/o 2 = 15/15 amap sets 20 mins
W/o 3= 12/12 amap sets 20 mins

Started tonight with -
5 x 1-5 ladders + 1-2 ladder with 20kg bell
Rested when I needed it but this was a killer - on my knees and breathing through my arse when I'd done - followed by 20 mins cardio on bike
Absolutely fooked and ready for bed!
That is all sng

Forgotten weigh in.....

forgot to log this on monday (probably the disapointment)....

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)

not a very happy camper - for went curry and mums sunday lunch to stick to the plan and didnt loose much at all

note: workouts and cardio/water was all over the place due to heat

sng

Arms and heavy swings.....

Started with barbell curls and stuck with ths weeks theme - lower weight and higher reps
Went like this -
Barbell curls
16kg x 20 x 2
18.5kg x 15 x 2
21kg x 12 + 11 - failure both sets

Triceps barbell extensions
16kg x 12 x 3
18.5kg x 8 + 8 + 6

Heavy swings
2hd
20kg x 20
24kg x 15
1hd
24kg 1-6 ladder up (l/r)
24kg 6-1 ladder down (l/r)

Done and dusted - shaking all over - BOOM sng

Back trained and cardio done........

After yesterdays shake up using light weight/high rep scheme - i have had the worst doms - so i decided a change was good nd i would try a similar effort for my back
It went like this -
Barbell rows
21kg x 20 reps
23.5kg x 20 reps
26kg x 20 reps x 2
28.5kg x 15 reps x 2
31kg x 15+20 - to failure

Felt great - slow deliberate reps and slow negatives

Followed by 20 mins stationary bike

All done - right leg is fucked - hip awful, knee worse - struggling to bare weight or even sit?

Thats all sng

Workout part 2 - cardio...........

After the earlier shoulder session - i soaked my dodgy hip in the bath for a while and did aa few jobs, walked the dog put the kids to bed and then hit the stationary bike for 30 minutes - all be it my hip isnt keen on this it felt ok and even after 30 mins i could walk!!

So not too many excuses to avoid cardio any more just need to manage time better and do more!!

Laters sng

Workout part one - shoulders.......

Due to a shoulder niggle caused by double swings earlier in the week i rested on friday (missing heavy snatches/high pulls)and saturday and left it til late afternoon today to train my shoulders - due to the issue i changed the tactic and lowered the weights and went for high rep/perfect form military presses
Went like this -
Barbell military press
8.5kg x 20 reps
13.5kg x 20 reps
16kg x 20 reps x 2
18.5kg x 15 reps x 2  
21kg x 15 reps x 2
23.5 x 9 + 7 reps - failure - both sets

Cardio to come later sng

change of plan-cardio in the afternoon sun......

Due to the weather the plan had to change - by the time I got home the boys had almost driven Yvette to distraction - so it was early to bed for the boys and late dinner for us
Leaving me only 20 mins to do something
Planned workout would not squeeze in that time frame so I filled the time I had with 20 mins on the x trainer....
Dragged it out of the garage into the sun and went for it - it was ok but the heat just about did for me
Roll on tomorrow and I will get those heavy snatches done
Laters sng

V02 cut back week and cardio......

As the title says really
Cut back from 36 sets last week to 30 this week with a view to hitting 40 sets next week - fingers crossed !!
So tonight week this -
30 x 7 16kg v02 snatch 15/15
7.5 min xtrainer
7.5 mins bike

Felt ok and despite been far too hot got through in fairly good shape

Roll on heavy snatch tomorrow - sng

Arms, heavy swings and a little cardio thrown in to boot.......

Seems like tuesday will always have to be split as it just doesnt fit round life to do it ll in one - so straight after work i did arms - went like this....
Barbell curls
16kg x 10
21kg x 10
23.5kg x 10
26kg x 8, 6, 5 - all to failure
Triceps extensions (overhead dumbell)
13.5kg x 10
16kg x 10
18.5kg x 9,7,9,10 - all to failure
Some rest periods were longer than other - cooking!!

Next cam protein and carbs!!

2hrs later was time for heavy/double kettlebell swings - like this -
2hd swing
20 x 16kg x 2
15 x 20kg x 4
12 x 24kg x 6
1hd swings
5/5 x 24kg x 8
Double kbell swings
2 x 16kg - 10 x 5

More protein nd collapse!

Thats all time for r and r and some kip now sng

Back and cardio........

So after missing back from saturdays workout and not getting the time/having the energy yesterday i decided to train back this afternoon....
Kept it simple and did kettlebells only - went like this -
Double bell Rows
2/16kg 10 x 2
16kg/20kg 10 x 4
Single bell rows
12/12
10/10
8/8
11/12 - 24kg to failure

Followed by 12 mins cross trainer @29c in the garage - not for the faint hearted!!

Thats all sng

is my schedule not working........

beginning to wonder if my missed workouts are related to my new schedule????????

over the last couple of weeks ive got to saturday and practically been unable to do my planned sessions but battled through and then ended up missing the sunday session all together......

there are other factors - we have been busy out and about and got the new pup this sunday and maybe the heat has had something to do with it and also i guess the diet could be having an impact ?? 

so the plan is try and press on with it as is for a couple more week and if i still struggle i will have to juggle thing and see if i can make it fit better

sugg: could cycle v02/heavy snatches each week and just do cardio on the extra w/o??

laters sng 

weigh in......

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)

very happy camper keep up the hard work and i might feel reasonable some time this year!!!!

sng

shoulders.....no back!

despite knowing it would be a nightmare i decided to try my workout all the same - headed out into 29c sunshine to train shoulders and back - just about got through the shoulder workout and didnt even attempt the back
just feel f*cked and my upper back/traps are in a total state from heavy snatches and high pulls last night...
shoulders went like this -
military press
10/10 x 2 x 12kg
10/10 x 2 x 16kg
10/10
9/9
8/8
7/7
6/6 20kg

absolutely done in - will try again tomorrow and see what happens
so tomorrow is back and swings
laters sng

Help I'm melting, heavy snatches...........

It was far too hot to even consider working out today but after missing my session yesterday it had to be done......So at the very warm 27c and in the direct sun I headed out and did my thing!
Went like this -
Snatch
5/5 x 16kg
7/7
8/8
9/9
10/10 x 4 - 20kg
High pull
5/5 x 24kg - lead with left hand

5 mins on the cross trainer in the garage +-35c - bloody hell!!!!!!!!!!!!

Still struggling a little with technique for high pulls on left side so may add in some lighter ones on one of the other workouts just to work on technique

That's all sng

v02 snatches and cardio.....

not a lot to say about this - it is what it is -

36 x 7 16kg vo2 snatches 15/15
12 mins stationary bike

notes - too hot/sweaty = hands very sore and right shoulder "not right" - cant put finger on whats wrong but will monitor it and see

sng

Vo2 and hot weather = sore hands....

hot n heavy.......

2nd part of today's workout was heavy swings - not really suited to this weather but it's what I had to do!
And it went a little like this -
2hd swings
20 x 2 16kg
15 x 3 20kg
12 x 8 24kg
1hd swings
5/5 x 7 24kg
Double swings
10 x 5 2 16kg
This was tough and made more so by the heat and the sweat which tried to fuck up my grip

Followed by 7 mins on the cross trainer - which basically left me in a puddle of my own sweat - NICE

SNG

Arms are toasted.....

Once again today's workout is split as time is limited - part 1 was arms and it went like this -
Superset 1 - 10/10 12kg alternating dB curls/10 x 16kg bb triceps extension x 4 sets
Superset 2 - 10/10 6kg tri kickbacks/(10,8,7,8) 24kg bb curls x 4 sets

Worked biceps/triceps as 1st superset and triceps/biceps 2nd superset
All this in 27c sunshine - my arms are toast.....
Heavy swings to follow later
Sng

27 degrees cardio............

my garage after 7 hrs of hot hot sun sat at a balmy 27c tonight at 8pm when i headed in there to do my cardio so with little effort and 25mins of steady state cardio (10 mins xtrain/15mins bike) - i maintained a steady 120bpm hr and almost disappeared into a pool of my own sweat
nice ! sng

sun and missed workouts.....

all be it friday is one of only 2 rest days in my plan - i had decided i would do some cardio on a friday to help with the battle against my belly..... but as with all great ideas it just didnt happen - and the reason? if im honest i guess my heart wasnt truly in it and it was 30+c in my garage at the time i had set aside - so i gave it a miss after all a rest day is a rest day right?

after manning up to the heat/sun on saturday - sunday brought another scorcher and the plan said 720 swings of varying weights - the reality was.....a fab day with the family and a great evening with my beautiful wife and no workout - BUT i honestly dont believe i could had trained in the heat at the time i had to train it was 29c outdoors and nearer 35 in the garage 

i know - excusues excuses but hey thats just how it went - what ever happens i will do some cardio today - it may be late evening when the boys are in bed - but i will get to it!

sng

weigh in...........

14st12lbs = - 4lbs v happy camper!

laters sng

floor press, press ups, bent laterals and supported pull ups........

trained in serious sunshine today which was very nice but TOOOOOO hot!
alternating press workouts now so this week saw floor press - went for the barbell variety went like this -
dumbell press
2 x 10kgs x 10 x 2
barbell floor press
16kg 10 x 2
26kg 10 x 2
28.5kg 8 x 2
31kg 6 x 2
33.5 x 7 - failure
press ups on bar
4 x 3
bent laterals
2 x 10kgs 10 x 4
pull ups (feet supported) - swing bar
5 x 4 - slow negatives

absolutely loved this and felt every rep where i should - top class

sng

heavy snatches and high pulls......hot and hard...

switch round in schedule today so i could take my eldest for his 2nd trial at school - he was brill and it left me with an hour - so i brought my training forward a good few hrs - i felt the difference big time i hadnt recovered from v02 last night which made this sooooo hard

went like this -

snatch

5/5 x 2 16kg6/6

7/7

8/8

9/9

10/10 x 3 - 20kg

high pull

4/4 x 5 24kg

5 mins bike

it was pushing 30c in the garage which made it all the harder but i manned it out and got through as planned - but christ im done in now!

thats all sng

V02+additional cardio.......

Plan said v02 snatches - so that's what I did
Last week was 30 sets and felt ok so increse the number and went for it -
34 x 7 16kg snatch 15/15
Followed by 10mins stationary bike
All went well but finished in a puddle as it was quite a warm night!

Note to self: pain in right inner thigh between groin and knee - not horrendous or full time but notable all the same
That's all sng
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Part 2 heavy swings/doubles......

Dinner, bath boys and get them to bed and time for 2nd part of workout - went like this -
Swings
20 x 2 16kg 2hd
15 x 5 20kg 2hd
12 x 7 24kg 2hd
5/5 x 6 24kg 1hd
9 x 5 dbl16kg

5 minutes cross trainer @ 12mph - need to build this slowly to protect my hip BUT so far so good

That's all sng
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Workout part 1 arms.........

Had to split this again due to timings today - went like this -
Barbell curls
16kg x 10
18.5kg x 10
21kg x 10
22kg x 8 - almost failure
Tricep extension (overhead dumbell)
12kg x 10
12.75kg x 10
13.5kg x 10 x 2
14.5kg x 8 + 7
15.5kg x 6

Heavy swings to follow later
That's it sng

cardio...........

after spending hrs on saturday sorting the garage and making space to get the bike and the cross trainer visable and indeed useable.....

gave them both a dust off and a trial today to see if my hip could handle the actions - went ok (learnt some lessons quick - dont lean forward on the bike as hip screams like fuck!) and will be throwing in a bit of cardio on rest days and on the days where my workouts are shorter (both snatch days)

so i did the following with a little help from my boys........

13 mins on stationary bike 

5 mins cross trainer

very little resistance on either just turning the legs over and raising the heart rate a bit

thats all sng

weigh in..........

15 st 2 lbs

:)

sng

swing, swing, swing..........

nothing but swings on a sunday and it went like this-

8 x 20 16kg 2hd swings
17 x 20 20kg 2hd swings
10 x 20 16kg 2hd swings

this started well and got so so tough about set 20 i almost quit but using all the mental strength i could muster i battled on and made it through to the finish

tried a warm down on the x trainer - 100 revolutions counted on right turn - my hip wasnt too sure about this but i had just done 700 swings?? so maybe it is an option to try this as a way of increasing my workout time on the days where they are a little short (v02 and heavy snatch days??)

sisu sng

Back and shoulders.......

Swapped this round and trained back first - haven't done rows for a few weeks and found them tough today but loved the burn!
Followed with shoulders and again been a couple of weeks and these were a struggle but I adjusted the reps/weight scheme and manned it out !
Went like this -
Back
10/10 x 2 x 2 20kg kB row
10/10 x 4 24kg kB row
10 x 3 46kg bb  row

Shoulders
10 x 2 DBL 11kg dbell  press
10 x 26kg bb  press
10 x 28.5kg bb press
8 x 31kg bb press
8 x 36kg bb press
6 x 38.5kg bb press
6 x 41kg bb press

Hell yes - done it but love the pump!

Sisu sng

Heavy snatch/high pulls....

This was a bit tough after v02 snatches yesterday but I did have more energy for it so that was a bonus
Snatches went very well and concentrated hard on form but really do need to start and lead with my left hand as when I tire it is always the left side form that suffers - and it is my weaker side anyway ..... MENTAL NOTE TO SELF LEAD WITH LEFT ON HEAVY WORK!
Substituted 24kg snatches with high pulls and will for a few weeks before returning to the very heavy snatch just try and build some extra strength and improve my snatch technique that said high pulls were good and DID lead with left
Went like this
5/5 x 2 16kg snatch
5/5
6/6
7/7
8/8
9/9
10/10 x 2 - 20kg snatch

3/3 x 5 24kg high pull

Shagged sng!

v02 snatch, 30 sets of 7.......

Oh my this was fun - I really do like v02 - form was awful for first few sets but got it right by set 7 and then the bell flew up and flowed through the arc just as it should......happy bunny!

30 x 7 16kg snatch 15/15

BOOM

sng

Workout 2.......

Split workout in two today to fit around family life and it worked OK so I always have the option if needed, it may just save a workout from been abandoned in future?....
Heavy swings went like this -
20 x 5 16kg 2hd swings
15 x 5 20kg 2hd swings
12 x 5 24kg 2hd swings
5/5 x 5 24kg swings - very tough reps but felt good
8 x 5 DBL 16kg swings - better than last attempt - just got to get stance right..

All good sng

1st part of workout done...... More to follow...

Arms
6 x 10/10 6kg dbll kickbacks - owwww
Supersetted with..
6 x 10 12kg triceps extension (overhead)

6 x 10/10 11kg curls
Supersetted with..
6 x 5 DBL hammer curls

Oww that hurt but loved the pump..

Heavy swings to come when kids are in bed

Layers sng

weigh in.......

slightly better than i anticipated after holidays - 15st5lbs

sng

Mondays........

Despite the new schedule which suggested a rest day - I trained because I rested yesterday.......
Didn't go mad just repeated what I did last week to keep the wheels turning
Went like this -
10/10 x 5 16kg snatch lead with the left hand
5 x 10 16kg 2hd swing
5 x 10 20kg 2hd swing
5 x 10 24kg 2hd swing
Felt good and strong and worked on technique for both snatch and swing

Start the new schedule tomorrow, weigh In tomorrow

Day 1 of the die has gone well :)

Sng

time for a change.............workouts and life!

due to work load on my "snatch" day i am going to have to split it over 2 workouts as it is just too much in the 1 session and my hands cant take it - so i am going to add in an extra days training

so the plan will look like this - (may change depending on how it works!)

Monday - rest

Tuesday - heavy swings/doubles+arms

Wednesday - v02 snatch (16kg build to 60-80 sets)

Thursday - heavy snatch (build to 5min/20kg test)

Friday - rest

Saturday - shoulders,back, chest (rotate workouts)

Sunday - high volume swings (16kg+20kg)

this brings in an extra days training and will help towards my other goal 

finally i'm pulling my finger out and I AM going to get in some sort of shape - got a diet plan to follow and the right frame of mind so here goes - watch this space!

the extra training day will help

that's all sng

V true.....

Back at it....

Back from hols yesterday and back to training today.....

Took it easy ish  and repeated Monday workout of -

5 x 10 16kg 2hd swing
5 x 10 20kg 2hd swing
5 x 10 24kg 2hd swing
10/10 x 5 16kg snatch

Tough going sweat like a pig but its done :)

Sng

Holidays.......

Eaten too much, drunk more than normal - but on the plus side walked miles been in the pool a couple of times and had great fun with Yvette and the boys

Big downside = fuck awful bed resulting in not much sleep and big style pain in my back and hip NOT GOOD

that's all sng

Holiday workout.....

This wasn't planned rather shamed into it by William (2 yrs old) when I was packing the stuff in the car he said "daddy not working out ?? Oww that's not good!" So I applied myself in what little time I had as follows -
5 x 10 16kg 2hd swings
5 x 10 20kg 2hd swings
5 x 10 24kg 2hd swings
10/10 x 5 16kg snatch

That's willy bomb!

That's all til Fri/sat???? Sng

Floor press, bent laterals and curls.........static kinda stuff!

Decided that I couldn't let the pain stop me so did a very static workout that wouldn't involve much hip!

Went like this -

10 x 2 sets 2 10kg dbll press
10/10 x 2 12kg kb floor press
10 x 2 sets 2 10kg dbll press
10/10 x 2 12kg kb floor press

10 x 4 sets 2 10kg bent laterals

5/5 x 6 tricep kickbacks (5kg plate) - owww!
10/10 x 6 10kg dbll curls (alternating reps)
10 x 6 dbll triceps extension

This was tough and the kickbacks were the hardest thing I've done in 10 years!! No wonder I've avoided them eh?

I guess its good to mix things up now and again and this was forced so why not

Latters sng

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F@ck........

Injured - ran 70 metres yesterday at full tilt trying to avoid a monsoon like shower

What a mistake - my hip that I protect from further damage everyday - now feels like it is totally out of shape if I sit it hurts, if I stand it hurts, if I lay down it hurts and walking well that's a bloody nightmare!

Not happy
Sng

Vo2/heavy, heavy snatches...........

Great workout, only downside was the temperature - it ws around 16c and I was sweating heavily which made gripping the bell very tough.....
The 24kg on the left was very unstable on the 1st set - so switched the start hand to the left which helped and all be it the were bloody hard it did make the move more solid - right side was good, not great but good :)
Managed to rip a callous of my left hand on the drop of the 24kg and feels close on a right hand callous too :(
Went like this -
22 x 7 16kg vo2 snatch 15/15
6/6 x 5 20kg snatch
3/3 x 6 24kg snatch
6/6 x 5 20kg snatch

Done and dusted......sng
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