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