Trained again.....

If I'm not careful this will become a habit!! (Fingers crossed eh?)

Up early and out to the garage - felt stiff round the hamstrings and
glutes but otherwise ready for action
Went like this -
7 x 5/5 12kg military press
20 x 10 16kg swings - mostly 5/5 but some 2 hd sets and 10 left 10 right

Felt good and got a lot more in the tank but need to be sensible and
take it slowly

That is all sng

I trained.......

Nothing spectacular but I forced myself out into the dark and the cold
and I did something....
20 sets 10/16kg 1nd swings alternating l/r sets
5 sets 5/5/12kg military press

Nothing too strenuous but I sweat buckets and my hip held out

Very pleased :-)

Latest sng

New year New start - Due some luck??

The final all months of 2012 have not been kind to me and if I'm
honest I have not been kind to myself......
It started with awful pain in my hip and spiraled to laziness and overeating
And from there its just a viscous circle that I haven't been able to
get away from
3 months on and a stone heavier time to act
But surely now after months of virtual rest I must get a break??

So back to basics soon -

Eat well, train hard and get in shape for me and my family

Later sng

Wet Tuesday.....

WI 14.9

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Sunday w/o......

WI 15.0

W/O as follows -

12kg swing 10/10 x 5 sets

16kg swing 10/10 x 5sets

12kg snatch 6/6 x 5 sets

16kg snatch 5/5 x 5 sets- shoulder sat fine on right side as long as long as i paid attention

16kg c/p 4/4 x 5 sets

Stepped it up a little today - increased weight on snatch and c/p

Shoulders felt like they hads been worked

Changed rep scheme on swings and hams told me i had worked too!!

Cool to be back in the saddle

Laters sng

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Day 3......

WILL 15.1 - wtf!

WWP 27 + ypudds/biscuits at wk

W/o as follows -

12kg swings 10 /10 x 5 sets 

16kg swings 5/5 x 10 sets 

16kg rows 10/10 x 5 sets 

12kg snatch 6/6 x 5 sets 

20 minutes work felt good but took it easy anyway 

This is long term - no point rushing in and injuring myself

Laters sng 

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Day 1......

WI 14.13

WWP 26

W/O as follows -

12kg swings 10/10 x 5 sets

16kg swings 5/5 x 10 sets

12kg snatch 5/5 x sets

12kg c + p 5/5 x 5 sets

Felt ok - needed more weight but after such a long break I decided to go on the side of caution 

Laters sng

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Psyching myself up for a new start.....

Roll on monday

I have made the mental leap and i think i am ready to get back on track

And start to lead the healthy lifestyle my body deserves and i owe to my children

Laters sng

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The way forward

The way forward -

Get the stupidity out of my system by sunday 4/11

Eat what i want and enjoy it!!!

Make soup and eat soup

Go back to eat stop eat only eat meals between 1030 and 630

Train!!

Start small - 3 w/o a week - do multiple exercises -

Swing,snatch,squat,row,press etc

Do short bursts of each and get the groove back then move to 3 w/o per week each x 2 exercises ??

None of the above is difficult - I JUST NEED TO APPLY MYSELF!

CRACK ON FATTY

Sng

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Fat, fed up and still injured

As the title says

That is all sng

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Shoulders and back........

Motivation was high so didn't piss about just cracked on and did my thing!

Went like this -

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

12kg military press 10 /10 x 5 sets 

16kg military press 5/5 x 5 sets 

20kg military press 5/5 x 5 sets superseded with 5 x 30kg  barbell press x 5 sets 

Bent rows

20kg bent row 6/6 x 2 supersetted with 10 x 30kg barbell row x 3 sets

Shoulders and back worked - that is all

Sng

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Heavy swings......

Still not back to full speed with training my hip is giving me hell but decided I would see if it was the lack of it that was causing the pain

So decided heavy was good as it tends to make the hip sit better and behave 

Went as follows-

20kg 1hdswings

5/5 x 30 sets

300 swings 6000kg!

Felt ok and hip no worse for it?

That is all sng

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Shoulders.......

After over a week of no training - I decided today was the day to pull my finger out

Shoulders was the chosen w/o and it went a little like this -

W/up 16kg swing 

5/5/5/5 x 5 set

12kg military press

10/10 x 5 sets
16kg military press

10/10 x 5 sets

30kg barbell press 

5 x 5 sets

After resting for so long I was really up for this and felt as strong as an ox!! Don't feel quite as strong now - struggling to lift my arms to type!!

That is all sng

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Where have I been.......

Didn't train between 7th and 14th September - a combination of a really sore hip and a lack of enthusiasm and feeling very under the weather and to a point quite down - prevented me from training

Physically I could have trained through the pain but mentally ill couldn't do it to myself 

No need for further explanation here I know in my mind why I didn't train 

Laters sng

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WI

WI 14.5.5

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Snatch/vo2 snatch......

Tried to move my snatch w/o onwards this week and went. Ack to the future.....
Haven't done vo2 for months since my shoulder has been iffy

So started with swings to get some blood moving then some light snatches then straight into 16kg vo2 work

Went a bit like this -
W/up 16kg swings 5/5 x 2 x 5 sets
12kg snatch 10/10 x 2 x 5 sets
16kg vo2 snatch 7 reps x 32 sets

Felt good but hip sore although not related to w/o
Hands not brill

Laters sng

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20kg swings........

Heavy swings were on the plan so heavy swings it was -
Been neglecting the bread and butter 2hd swings so started with them then moved onto 1hd swings - w/o felt good but my grip was toast by the time I had finished
Workout as follows -
20kg 2hd swings
10 x 30 sets
20kg 1hd swings
5/5 x 35 sets
650 swings all done - 2 gallons of sweat deposited on the garage floor!!!

Laters sng

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shoulders with a twist............

when i trained my shoulders last i was concerned that i am struggling to improve??
well i reduced the rest times and seemed to get a better "pump" and felt more like i had had a workout afterwards.
today i took it a srep further and threw in some barbell presses supersetted with k'bell military presses
went a bit like this-
w/up 16kg military press 5/5 x 2 x 3 sets
20kg military presses 5/5, 6/6, 7/7, 6/6, 5/5 after each set off no rest did 10 x +-30kg barbell military press
then i supersetted 20kg k'bell rows with barbell rows -
20kg bent row 6/6 x 2 /10 x 30kg barbell rows x 3 sets

result = great w/o shoulders felt like footballs when i was done!

thats all sng

WI

WI 14.3.5

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High volume swings......

Tried to make the most of what little time I had tonight and it went like this -

16kg 1hd swings
10/10/10/10 x 2 x 10 sets
2 min wk /1 min rest
800 reps

This was hard work right shoulder niggled?? And after first 6 sets my grip was a real test to say the least

On another note Broke fast early today and ate late - nothing much just broke the routine BAD BOY !

That is all sng

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Snatches............

Plan was snatches and once again it went to plan.....
A bit like this -
W/up 16kg swing 5/5/5/5 x 5 sets

12kg snatch 10/10 x 10 sets
16kg snatch 7/7 x 15 sets
20kg snatch 5/5 x 1 sets

This was very tough - my shoulder managed ok but my hands hurt like hell

But it was promising to be able to handle the volume without severe pain in my shoulder

Things are on the up!!

That is all sng

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Heavy swings......

Really set the bar high today..
Planned on 20kg 1hd swings and aimed for 500
It actually went a bit like this -
20kg 5/5 x 60 sets - 600 swings - this was done at the tail end of a 17 hr Fast and I'm pleased to say I felt as strong as the proverbial horse
My hands coped better than of late but I put that down to a much lower temperature

Really enjoyed this today - I guess that it was the benefit of a few days rest eh?

That is all sng



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24/08/12 WI.......

WI 14.4.5

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Snatches ......

Decided that maybe I could talk my shoulder into cooperating with the snatch if I used a lighter weight so 12kg it was and I went for it - the plan was 1 min work (30/30) and 1 min rest but due to the light weight it ended up been 2 min sets (30/30/30/30/) which equated to 14/14/14/14 followed by some heavier snatches and swings
Details below -
W/up 16kg swing 10/10 x 4 sets
12kg snatch 14/14 x 2 x 5 sets
16kg snatch 5/5 x 7 sets
16kg swing 10/10 x 2 x 5 sets

Felt real strong and shoulder coped well with the snatch shame my hands don't !!

That's all sng

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plan was.....reality is...

plan for tonight is swings/snatches as follows -
w/up 16kg swing
5/5/5/5 x 5
16kg swing/snatch
5+5/5+5 x 20 sets
16kg snatch
6/6 x 10 sets

looking at -
300 swings
120 snatchs

got in from work feel really awful - ache from head to toe and feel really done in - so the first thing to give was the workout
will rest and see if i feel better for tomorrow and try fit this in then

laters sng

shoulders........

trying to move my shoulder w/o to the next level and it just isnt happening - so tried a different tact - reduced all rest times by half but maintained the workload
w/o went a little like this -
2hd torch press 10 x 3 sets
1 hd torch press 10/10 x 3 sets
16kg military press 10/10 x 3 sets
20kg military press 5/5 x 5 sets
6kg bent laterals 10/10 x 3 sets
20kg bent over rows 6/6 x 3 x 2 sets

it was a toughy and right shoulder was not comfortable until i got to the heavier weights and is still a a bit clunky this morning
but a reasonable work out and i felt strong all the way through and pumped after

may try and do snatch/swing w/o tonight rather than wait for the doms to settle in - but it will depend on life as well

that is all sng

50000 swings..........

Saturday's w/o was brutal I was short on time and desperate to get the full w/o - so decided on 100 rep sets off 1 min rest - fuck me it was tough - my grip was a nightmare beyond 80 reps and forearms were toast by the time I was done

W/o went as follows -
16kg 1hd swings
10/10x5 (100 continuous reps) x 7 sets

So 700 reps bringing me past 50000 swings since I started recording my progress - here's to the next 10000 eh?
Hope I can stay Injury free and get there soon!

That's all sng

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WI

14.7.5

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Snatch's done.......

Plan was swing/snatch plus more snatch's and that's exactly what I did!!!
As follows-
W/up 16kg swing 5/5/5/5 x 5 sets

16kg swing/snatch combo
5+5/5+5 x 20 sets
16kg snatch
5/5 x 10 sets

Felt very strong - right shoulder held together well hence the snatch only sets v pleased
Hands a shit mess again - all down to heat too much friction between hand and surface of bell
Not good!
That is all sng

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running a day late............

due to moving my saturday workout to sunday..........my tuesday workout will now be wednesday and so on!
plan today is - swing/snatch plus additional snatches and or swings?
laters sng

Shoulder w/o....

This was planned for Saturday to allow plenty of recovery before snatch work - BUT had far too much pain/clunking in my right shoulder to even consider it
So a day late and still in some discomfort I decided to shit or bust!!
W/o went a little like this-
W/up 10 x 5 sets 2hd torch press, 5/5x2x2 16kg swing

10/10 x 5 - torch press
10 x 5 - 2 x 16kg military press
5/5 x 3 - 20kg military press

Found this very tough and the mp all involved some push from the knees
Right shoulder took an age to warm up when it did it was ok but in the warm up stage it was v painful!

On a positive note I think my mojo is near to a return - was very frustrated not to be training yesterday which is always a good place to be
Been looking at my eating and how I intend to sort it out and I can see the way forward and once I'm happy my mojo is in place I will put it into action and see what happens?
That is all sng


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heavy swings..........

this w/o went mostly according to plan - i changed the sets/reps a little but the end result remained
went a little like this-
20kg 2hd swing
20 x 15 sets = 300
10 x 20 sets = 200
16kg 1hd swing
10/10 x 10 sets = 200
so 700 swings! of which 500 were with my heaviest bell - quietly pleased with this!
the plan had been 20 x 10 - but as my grip was not too bad despite the heat and the sweat! i carried on for an extra 5 then reduced the number of 10's
rows didnt happen but really due to the fact it was so late and i had really spent myself on these swings - maybe need to look at fitting them in on another day????
rest day today
laters sng

today will mostly be.............

heavy swings! plan is 500 x 20kg 2hd swing - 20 x 10 + 10 x 30
followed by some 200 x 16kg 1hd swing -5/5/5/5
and if time allows some bent 1 arm rows - 16kg 10/10 x 3 + 20kg 6/6 x 5
looks easy when you write it down!
laters sng

Swing/snatch combo - shoulder improved.......

Well tonight went according to plan for a change -
Yvette was out at a staff meeting, boys were shattered, so I got them to bed early and set about my w/o -
Hands were a mess after this w/o last week so wore cut down socks to protect my palms
W/o as follows-
16kg swing/snatch combo
5+5/5+5 sw/sn x 25 sets approx 40 secs work to 35 rest
250 reps of each
Right shoulder was almost pain free and for the most of the time I used the correct drop tech rather than the more recent tech I have had to use
I can feel a bit of a niggle now as I write this but nowhere near like it has been
That is all sng

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plan is.........

high volume swing/snatch combo - been building this by 1 set each week intend to build to 2 this week as i feel strong!

will need to watch my hands though after last weeks efforts - will try and find/cut some socks to protect them

laters sng

short shoulder w/o to fit around life......

saturday turned into a manic day and any thoughts of the planned w/o were long gone by midday and late night training was missed due to the coverage of the olympics where we witnessed 3 gold medals for gb in 3 events on the track/field - too good to be missed!
so sunday came round and after another busy day i got to w/o at 9pm - plan was shoulders plan was GOOD FORM and not worry about volume
it went like this-

16kg military press
10/10 x 5 sets
20kg military press
5/5 x 3 sets

all be it ndown on volume a little these felt stronger than ever and the doms today suggest that i wked my shoulders,lats and triceps very hard!
that is all
sng

Plan is.......

Shoulder w/o of some sort
Will involve some heavy 1 arm presses and some torch presses
All followed by a swing squat combo

Sounds easy eh?

Layers sng

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its coming back.......

Sat here rubbing a set of very sore traps and feeling the muscle soreness down my back and hamstrings and you know what – I LIKE IT!

Maybe just maybe my mojo is returning……….

sng

 

 

 

Heavy swings and sore hands......

Well posting the plan did the trick and motivated me to pull my finger out and train
It was hot, I was sweaty and my hands hurt like hell - it wasn't pretty to say the least !!
W/o as follows -
W/up 16kg swing 5/5/5
20kg 2hd x 20 sets
16kg 5/5/5/5 x 10 sets

650 swings and I'm f@cked!
Laters sng

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planning on........

High volume swing w/o tonight – 2hd’ed using heavy bell then top it off with 1hd swings aim for 400 heavy 2hd and 200 1hd?

Will be posting planned w/o’s in future as a way of motivating my fat ass to do them!

That is all sng

 

A flicker of mojo??......

Having challenged/promised myself - that come what may I would train tonight
And train I did as follows -
W/up 16kg 1 hd swing 5/5x5sets
5+5/5+5 16kg swing/snatch x 23 sets
Totals
280 swings
230 snatch

Worked hard rested slightly more than the 30 secs between sets but more to get breath back than anything - felt V strong and the new technique on the drop (rightside) is still enabling me to snatch - some discomfort after but nothing serious
Tore a hole in my left palm - see photo posted to blog
I enjoyed this and maybe out of my eye corner saw a flicker of my mojo.....
Here's hoping
Laters sng

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Ouch - that's torn it.......

Left palm after swing snatch combo

F@cking sore!!!

WANTED - 1 x lost mojo....if found please return to me!

Have no idea why or what to do about it but I have misplaced my mojo

Mywill to train and eat like an athlete seems to have left me

What to do about it ? im not so sure – the 1^st step if to pick up the bloody bell and w/o (tonight – I have promised myself that!)

Then some how I have to curb appetite/need for filling my body with food/shit!

That is all

sng

 

 

 

Sore hands.......

mondays w/o on tuesday .........

monday brought about severe doms in shoulders and lats? so training was bumped on a day to tuesday-

tuesday w/o plan was swing/snatch combo - increase volume by 1-2 sets

went like this -

16kg swing/snatch
5sw/5sn L/R x 22 sets

seems simple when written down - but bugger me it was a tough one
the temp was 25c and the main problem was my hands sticking to the bell - despite the heavy use of chalk
will suffer for a day or 2 but sure it will be fine
used new drop technique to start and then as the sets went on i tried to bring the drop more in line with the snatch - without affecting my shoulder (fine line) - i felt that i did improve a little

laters sng

Saturdays w/o on sunday!....

yvette was on a 1st aid course on saturday and any chance of me working out went out of the door with her when she left - soooo had to knock the planned shoulder/squat day onto sunday

good to get out in the sun and do the following -
w/up 5/5 x 5 16kg swings, 5/5 x 5 12kg military press
work sets
5 x 10 sets double 16kg military press
these were tough but felt strong and sets 1-7 were all very strict, sets 8-10 involved the smallest amount of push press (+-1") - shoulders were ans still are toast!
swing/squat combo 16kg -
6/2, 5/2, 4/2, 3/2, 2/2, 1/2 x 5 sets = 105/60
this was a great finisher that left me very breathless and my quads pumped up like balloons NICE


thats all sng

wednesdays w/o........

plan was swings and rows - and guess what i did - seings and rows!! wow sticking to the plan

this w/o each week is going to be my volume w/o built around heavier swings in short bursts with little rest - building to 100 sets 10 2hd swings @ 20kg

wednesday went as follows -

10 2hd swings x 35 sets =wk/rest 20kg
5/5 1hd swings x 20 sets =wk/rest 16kg

bent rows
10/10 x 2 sets 16kg
6/6 x 5 sets 20kg

good work out but some discomfort in my right shoulder - not all the time just some clunking in the joint and pain around the delt from my new snatch technique

thursday is rest day

that is all sng

Arm bar and 1/2 get ups.....

Slowed down again to arm bars to help stabilise the shoulder 10/10 4-5 second hold with a 16kg bell - again this feels like it pushes the shoulder back to where it should be ! These did feel tougher than last week - but then I do feel a little under the weather and I have trained shoulders/snatch in the last few days
Went on from this to do some 1/2 get ups did 5/5 with a 12kg bell - did them with no rest between reps straight up and back down all under control ok will build reps on these and then progress to full get ups as and when I think my shoulder has enough stability

That's all sng

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Swing/snatch combo.........new technique ?

After Saturdays shoulder workout and subsequent painful moment throwing Oliver around - I have had little if no issues with my shoulder (touch wood seems on the mend)
So tonight once again rather a purely snatch w/o I did a swing/snatch combo - I worked on a new technique on the drop section on the right side - it involved snatching the bell up through the normal groove but instead of dropping though the same groove I turned the bell out to the right and moved it slightly away from my body as I dropped the bell from the top then controlled the bell down to the hike position which was a little tricky as it is coming from the right rather than straight down - it worked well and had no problems once I got the new groove :-))
Went as follows -
W/up 16kg swing 5/5 x 5
5sw/5sn-l/r x 21 sets

Felt good and just pleased I can snatch again

That is all sng

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Shoulder w/o went well ......BUT....!

Did a top quality shoulder w/o this morning and it went well no problems and no clunking!
Went like this -
W/up 16kg swing 5/5x5
2hd torch press 10 x 3

16kg military press 6/6 x 3
20kg military press 6/6 x 6
6kg bent laterals 10/10 x 5

Swing/squat combo-
6/1, 5/1, 4/1, 3/1, 2/1, 1/1 x 5 total 105 swings/30 squats

Great w/o worked hard sweat hard and had a smile on my face for hrs - then - the simplest of things struck and sent my shoulder back to square one - Yvette and I were holding his hands and swinging Oliver and now the little man is so big I have to lift a little more awkwardly and bang - fuck it hurt

But not too much pain since so here's hoping theres no lasting damage

Laters sng

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Swings.....

Wanted to do some higher volume wk and in an ideal world I would have been doing vo2 snatch - BUT my shoulder would not put up with that!

So decided to do swings along the same line 15/15 wk/rest
Went a little like this -

20kg 2hd swings
10 x 25 sets
16kg 1hd swings
5/5 x 25 sets

Felt good although right shoulder clunked a little as I got into the last 3rd

Intend to build this to 100 sets using the 20kg and try to do this wk/out every wk to 10 days

Laters sng

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Kettlebell Arm bar ......

Trying to work on shoulder stability at the mo due to the wobble I seem to have when snatching

This exercise is one I read about 1st and then asked mark rif for a demo vt which he produced on his blog and the rest is history .... It feels good and really pushes the shoulder back where it belongs !

16kg arm bar

10/10 4-5 second hold with the shoulder blade drawn right into place

That is all sng

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swing/snatch combo .....

After a few lazy days – 1 x planned rest days and 2 x I really don’t feel up to it/my heart is not in it days – it was time to train again

 

It went a little like this – 16kg swing/snatch combo

 

16kg swing w/up 5/5 x 3

 

5/5 Sw/sn x 20 sets

 

200 swings 200 snatch – 1 gallon of sweat

 

Felt ok felt strong – BUT still a serious niggle in right shoulder on the drop from the snatch, not bad or even noticeable early on in the work out but last few sets it was all I could do to control the drop from the snatch

The pain today is not as noticeable as it has been after previous snatch work ?? so despite it hurting a little I think it is actually improving!

 

Today will hopefully be a gentle swing work out – heavy but gentle

 

Laters sng

Swings, squats, rows.......

After 2 rest days on the bounce (1 planned 1 unavoidable) I was full of energy yet too hot to bother -
Been so hot and sticky for last few days training isn't fun!!

Tonight went as follows -

16kg swings
10/10 x 15 sets - 300 reps/15 mins
Swing/squat combo
1sw/1sq
2sw/1sq
3sw/1sq
4sw/1sq
5sw/1sq
6sw/1sq
X 5 sets
Around 1 min wk/1 min rest
Bent rows
5/5 x 5 sets 16kg
5/5 x 3 sets 20kg

Great workout felt pumped but didn't enjoy the heat at all!

That is all sng

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Just swings......

Didn't feel like it today - back to work today and tired out - but stuck with a simple w/o as follows

16kg swings

5/5/5/5 x 8 sets
10/10 x 8 sets
20r x 2 sets
20l x 2 sets

400 reps 20 mins work

Slowly getting back into this steady away all this week and build back to the levels I was at prior to holidays

That is all sng

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Back at it - Saturdays shoulder w/o .......

Holiday over straight back to some shoulder work

As follows -

W/up 5 x 10 2hd torch press

10/10 x 5 sets torch press
5/5 x 5 sets 16kg mp
5/5 x 5 sets 20kg mp

16kg swings
10/10 x 10 sets

Good w/o didn't push too hard as right shoulder was feeling so much better and didn't want to upset it again!!
Felt very strong and pleased with the effort despite been shattered after a week of abusing my body

Laters sng

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Holiday blog........

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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

16kg swings wk into rest.....

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

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

16kg wk into rest as follows -

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

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

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

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

That's all sng

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

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

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

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

20kg snatch

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

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

Double 16kg swings

12 reps x 5 sets - 60 reps

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

that is all sng

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

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

and you guessed it there is a big BUT here

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

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

anyway rant over back to work

laters sng

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

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

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

800 swings 40 mins work

Topped off with -

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

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

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

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

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

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

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

600 swings 25 mins 5 buckets full of sweat!

Topped off with the following superset-

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

So totals we 720 reps around 28 mins work

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

NICE

that's it sng

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

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

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

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

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

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

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

That's all sng

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Short but sweet....

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

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

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

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

That's it sng

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Light swings for an aching body.....

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

As follows -

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

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

That is all sng

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Heavy shoulder ladder.....

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

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

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

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

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

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

That is all sng

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Heavy swings .....

Rested Wednesday due to feeling exhausted

Worked out today as follows - 20kg swings -

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

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

Later sng

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

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

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

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

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

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

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

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

That's all sng

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16kg swings ..... Simple as!

Simple swing w/o as follows -

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

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

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

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

That is all sng


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Heavy snatch/swing.....

Work out as follows -

W/up 16kg swings 10/10 x 4

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

2 16kg swings 10 x 5

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

Laters sng

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

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

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

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

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

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

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

In short I am fooked and off to bed soon

Rest day tomorrow - heavy snatch work on Saturday

That is all sng


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Vo2 snatch and powerswing finisher...

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

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

W/up 16kg swing 10/10 x 3

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

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

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

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

Diet = fast ok, calories over

Laters sng

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Rest needed/hip pain.....

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

Ttfn sng

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

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

Bank holiday swings....

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

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

660 swings 31 mins work

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

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

That's all sng

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Heavy shoulder day and some doubles....

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

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

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

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

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

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

That is all sng

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Rest day and weigh in....

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

Work into rest ..... Plus superset

16kg swing w/o as follows -

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

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

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

That is all sng

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

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

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

that is all sng

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

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

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

Laters sng

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

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

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

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

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

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

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

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

Followed by - bcbe inspired by Tracy rif

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

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

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

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

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

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

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

that is all sng




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mmmmmmmmm porridge

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

NICE sng

Well I tried......

But life threw everything it could at me and the planned workout never happened

But it will happen tomorrow so no great problem just a little disappointed

Eating plan gone well today fast started 630pm

Breakfast 1030 on Tuesday

Ttfn sng

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training today could be............

w/up with 1hd 16kg swings

vo2 snatch @ 16kg - start with 20 sets of 7 15/15 wk/rest

followed by - tracy rif burn the candle at both ends swings as a finisher

at least thats the plan

How do you solve a problem like me.........

i have the ability to throw myself into a fitness/workout routine and stick rigidly to that routine and sometimes pig headedly to the point i injure myself

so why..........

why can i not do the same with my eating plans/diets/lifestyle changes - call them what you will

i really just seem to be stupid - i have something missing.... i really must have - the bit of my brain that knows i want to loose weight and get in shape appears to have no link to the bit that says go on fat boy whats another donut between friends! i believe it i really do - im not normal.......:-(

But what to do ..............

Sunday swings ......

16kg swing w/o as follows-
10 2hd x 5 sets
5/5 x 5 sets
10+5/5 x 5 sets
10 sw/tr x 5 sets
10 tr x 5 sets
10 2hd+10 sw/tr+10tr x 5 sets
5/5 x 5 sets

600 swings 30 mins - nothing more to it - dragged another callus off my left hand - not too sore just inconvenient really

Laters sng

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Heavy shoulder ladder (of sorts!)

W/o as follows -

2 x 5/5 club torch press
4 x 5/5 16kg military press
6 x 5/5 20kg military press
4 x 10/10 club laterals
2 x 5/5 club torch press

Shoulders are toast - felt ok. It a little uneasy in left socket? Few overhead hold sorted it though
Problems with right side seem gone

NICE that is all sng

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More of the same diet wise and a rest day

Not sure where my head is - I've totally screwed the eating plan - not without regret - I have no control I am an idiot

Rest day after heavy 2 hd swings - all good apart from hands !

That's all sng

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Diet fuck - swing w/o

Diet no comment apart from what the fuck is wrong with me??

W/ o as follows -
20kg 2hd swing wk out

10 2hd x 2
20 2 hd
30 2hd
40 2hd
30 2hd
20 2hd
10 2hd x 2
180 reps
Repeat 3 times 540 reps

Great session - grip and forearms toasted
Had to use 16kg bell for 30 and 40 rep sets on last round as grip wouldn't have it with the 20!!

2 x callus ripped of right hand - not good

Ttfn sng

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Abstention day 10 - swing w/o

No chocolate

No crisps

16kg Swing w/o as follows-

10 2 hd swings
9 2 hd / 1 1hd x l/r
8 2 hd / 2 1hd x l/r
7 2 hd / 3 1hd x l/r
6 2 hd / 4 1hd x l/r
5 2 hd / 5 1hd x l/r
4 2 hd / 6 1hd x l/r
3 2 hd / 7 1hd x l/r
2 2 hd / 8 1hd x l/r
1 2 hd / 9 1hd x l/r
10l/10r
Then repeat in reverse
Total 420 swings 20 mins

Good little recovery w/o took the sting from my hams and ass!

Laters sng

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food today is..........

11am

15almonds

45 oats/water/skim milk

130pm

Brown soup!(cauli/brocc I think)

Roll

Yogurt

Grapes

330pm

peaches

6pm

Chicken

Beans

Potato

 

Work out idea to follow – mmmmmm what swings shall i do???

Ttfn sng

Abstention day 9 - heavy snatch/swing

No chocolate

No crisps

W/o as follows -
W/up
16kg swing 10/10 x 4
16kg snatch 5/5 x 4

20kg snatch 8/8 x 5
20kg snatch 10/10 x 1

20kg swing x 10/10 x 5

Workout went well but my right shoulder is "off" not sure what the problem is but something is not quite right - small amount of heat/pain in joint

Head is really not in the eating plan at the moment - but I'm doing my level best to stick somewhere close

That's all sng




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in the FAST phase......todays food plan

its 830am and now 12 1/2 hrs since i ate my last food of the day on monday - so in theory i have another 2 1/2 hrs to go before i should eat - and i see no issues with that at the moment!

food plan is -
11am
15 almonds
45gms oats/milk/water
130pm
onion soup
chicken/brown roll
yogurt
grapes
330pm
oranges
6pm
chicken
root veg - carrot leek parsnip - casserole
green veg - cabbage broccoli cauliflower

and depending how i feel after the evening w/o - that is it - if i feel the need after my w/o i will eat a small amount of carbs (malt loaf) - to stop the hunger in the night?

laters sng

abstention day 8 - not to be......

no crisps

small amount of chocolate

no w/o - rest needed

fell off the chocolate wagon - due in the main to been led astray by yvette ! or do i make my own decisions - whichever i let myself down

but in the main the abstention does control my love of the offending foods quite well so i will continue and try to avoid the as the benefits must be worth it

was planning on swings but my hands were suffering and the powersings from sunday pm had left there mark on my hams and lower back so i rested

plan for today is heavy snatch work - not sure how to approach this yet but will see - i have been using a ladder approach until now but i can only ladder so far a guess ? maybe up the reps until all the ladder becomes 10/10

we shall see

ttfn sng

Abstention day 7 - work into rest

No chocolate

No crisps

16kg swing work out -

30 2hd swings x 15 sets 45/15 (took extra rest after 10 sets-this is so hard)
Followed by-
10 20kg powerswings x 5 sets

This was the toughest w/o this week - felt so hard right from the off heart rate was thru the roof - my grip was dodgy after 10 sets but did my best to keep it going a mixture of sweat, pain and tiredness made it difficult to keep hold of the bell

Food - Sunday lunch out and. It a great deal else

Back to blogging food tomorrow as life should be back to normal - I hope

Ttfn sng

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Abstention day 6 - swings and swipes w/o

No chocolate

No crisps

W/o as follows -

16kg swing -
10 2 hd x 2 sets
5/5 x 4 sets
10 tr x 6 sets
20 2hd x 2 sets
5/5/5/5 x 8 sets
40 tr x 6 sets
20 2hd x 2 sets

600 sings 30 mins - NICE

hand coped ok

Finished off with 2nd club swipes -
10 clock/10 anti x 5 sets

These were ok but real sore after - think I need more of this for ROM

Laters sng

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Abstention day 5 .....

No chocolate

No crisps

No w/o

No control

No fucking hope

Thats all sng

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slightly better if not perfect.......

After a few nights of little rest – I got a good night sleep last night and fell much healthier today!

All good intentions on the food front were shattered before the day got going as my boss brought me a bacon butty by way of thanks for my efforts over the last few days

But the rest of the day has been as it should be – cant promise it will stay that way though…….

 

Plan to work out today – it will be swings of some sort with a powerswing finisher – BRING IT ON

 

SNG

 

 

 

Long day - heavy shoulder w/o - diet fuck - abstention day 4

Wow long blog title!

5am start again very tired, very stressed - need a rest!

Heavy shoulder w/o as follows-

16kg strict military press
5/5,6/6,7/7,8/8,9/9,10/10
Concentrated on core stability and control on press and controlled negative
20kg push press
10/10,9/9,8/8,7/7,6/6,5/5
Last set of 20kg tried to do strict military press managed 5/4 - left shoulder let me down

NICE

Audit food provided - bought sandwiches and sausage rolls etc

No chocolate

No crisps

That is all time to sleep sng

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Long day - rest day - diet fuck - abstention day 3

No chocolate

No crisps

No w/o

No control!!!

Worked 14 hrs - ate bought sandwiches and cake during the day

Hope 7pm - ate chicken sandwich and jelly sweets - drank San Miguel

Not the healthiest day of my life but hey - shit happens

Hands still sore - but much improved

That's all sng

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Early start isn't good for fasting!

Work early today 5am!! And already I'm starting to think about food - this to me proves my need for food is but psychological and habitual!
Well obviously I need food but - my mInd is telling me I need it now - only because I am awake earlier than usual NOT BECAUSE IM HUNGRY

that's all

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Abstention day 2 - snatch w/o

No chocolate

No crisps

Simple 12kg snatch w/o -

10/10 x 15 sets 60/30

22.5 mins and 300 reps - terrible workout - bad headache - left hand a nightmare from the off and finished with a blister on my palm - due mainly to protecting my callouses and the bloody awful handle on the 12 kg bell

Food wise I ate peaches and oranges mid afternoon and pork casserole with beans for dinner

Not the healthiest meal but due to work I was late and Yvette cooked so I had little control over my meal

Will have to rest tomorrow and let my hands recover - then shoulders on thursday which will allow hands another day to recover

That's enough sng

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Lunch - mmmmmmm

Onion soup (hint of jalapeño)
Chicken leg (added to soup)
100g grapes
Low fat yogurt

NICE thats all sng

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break-fast

45g oats/skim milk/water

15 almonds

 

The fast seemed a long time today – felt hungry from the off but I am under pressure which is when I turn to the grub!

 

Abstention day 1 - 16kg swing w/o

No chocolate

No crisps

30 mins 16kg swings as follows -

10 2hd sw x 5 sets 15/15
5/5 1 hd sw x 5 sets 15/15
10 2hd sw+5/5 x 5 sets 30/30
10 sw/tr x 5 sets 30/30
10 tr x 5 sets 15/15
10 2hd+10sw/tr+10tr x 5 sets 60/60
5/5 x 5 sets 15/15

30 mins work 600 swings - sweat buckets felt good but may have to give hands a rest shortly!!

NICE!! Ttfn sng

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Dinner

Chicken breast
Cabbage
Broccoli
Sundries tomato sauce
Wholemeal roll (wouldn't usually have had carbs but forgot to take for lunch)

Plan says no more food for min 15 hrs so roll on 10 am! - I joke - I find the fast bit fairly easy - only difficult really when Yvette is munching something nice! But she has also taken the pledge to be more healthy so that should ease that problem

Work out soon yippppeeeee sng

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1530 mandarins

should i comment on food or is it too much.....

The blog is really for my thoughts, training and life – if other people stumble on it and read then so be it – so if I blog food as I eat it and try and force my hand that way will it work?-do I pay enough attention to my own musings to use it to establish a better eating habit?

I think I shall try and see how it goes

So today has been as follows

1145 45g oats/skim milk/water

15 almonds

1330 Soup Homemade from chicken stock/green vegatables

Mackerel fillets

Low fat yogurt

100g grapes

That’s the story so far…..

Also today goes back to the lent mode of “no chocolate and no crisps” this will continue through until we go on holiday in june which amounts to 66 days – that sounds a long time but hey ho it makes for a better me!

Laters sng

what to do??

Shoulders and back have recovered really well from heavy snatches on Saturday and I feel fairly strong – so despite the plan been a rest day – I think I will train one way or the other as there are a couple of days later this week that I may struggle to train due to work commitments

So I think it will be have to be swings again – I will look at playing around with one of tracy rifs advanced w/o and see how it goes!

 

Ttfn sng

 

 

 

Work into rest - fast and furious....

Didnt much feel like it tonight - it got late in the day and to say I could not be arsed is an understatement
So time was of the essence so I crammed as much as I could in as little time as possible by "working into rest" - as sponsored by Tracy Rif

16kg 1hd swings as follows -
14/14 x 5 sets
7/7/7/7 x 5 sets
12/12 x 5 sets
6/6/6/6 x 5 sets

520 reps in 20 mins - both hands and lungs suffered but in the end felt I had achieved and it was well worth the effort!!

That is all sng

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Going to be a late one......

So it will be simply swings - 20-30 mins work into rest

40 secs wk/20 secs rest

Report back later..... Sng

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Heavy snatches / heavy swings

Today's w/o as follows -
W/up
4 x 10/10 1hd 16kg swings
4 x 10/10 16kg snatch
20 kg snatch
5/5
6/6
7/7
8/8
7/7
6/6
5 x 10/10 20kg 1hd swing
Absolutely shattered - great work out felt much lighter than last time out - but was rested prior to today's w/o
Diet - no comment
Roll on Monday
Ttfn sng

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Day off work/Rest day - bring on Saturdays w/o

Been on hol from work today - went to a play group thingy with the kids and get this morning then out for lunch

Nice day well relaxed and well rested - hands were red raw from yesterday's 900 swings so gave w/o a miss

Tomorrow will be heavy snatches and power swings

Bring it on

Sng

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900 swings/40 mins - sore hands ....

16kg Swing w/o as follows -
10 2hd swing x 10 sets 15/15
10/10 x 5 sets 30/30
15/15 x 5 sets 45/15
10/10/10/10 x 5 sets. 60/60
10/10/5/5 x 5 sets 45/15
10 sw/tr x 5 sets. 30/30
10 2jd swings x 5 sets. 15/15

900 swings And 40 mins work - NICE

hands sore as !!

That is all
Sng

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New swing w/o

Ladder based w/o -

15/15 work/rest x 10 sets=5 min
30/30 work/rest x 5 sets =5 min
45/15 work/rest x 5 sets =5 min
60/60 work rest x 10 sets =10 min
45/15 work/rest x 5 sets =5 min
30/30 work/rest x 5 sets =5 min
15/15 work/rest x 10 sets=5 min

So 40 mins work mostly equal work to rest apart from the 45 sec work sets - which are either side of the longer rest of the 60/60 sets - this longer workout needs to be done either on days off or after a rest day ideally

Will try this this afternoon and log actual details later

Sng

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Ahhh that's better...

Rested yesterday and have to say my body has recovered well and I feel quite fit now

Not as much pain in my hip either - so win win really

Looks like an afternoon training session could be in order which is good as I always have more energy in the afternoon

Yvette has a killer migraine so been busy with fatherhood duties this am

Ttfn sng

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Sense has prevailed ......

I think I may be asking too much of my body at times -

I trained snatch/power swings on Saturday, swings on Monday and shoulders Tuesday - I planned to train swings again today but I'm just aim pooped

So I hope I made the sensible decision and decided to rest rather than train - don't get me wrong I could have trained but I'm not sure I would have gained much as it would have been a struggle from the off

So swings postponed til tomorrow - and as I'm off work I'll maybe do some sledgehammer work too and some waiter/rack walks to finish it off

Big plans!

Oh by the way shoulders still toast!

That is all sng

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frustration........

To say work is frustrating today would most probably be the understatement of the year!

 

Anything that possibly can go wrong has and continues to do so – deadlines have come and gone un met and I am slowly disappearing up my own arse………

 

Only one thing to brighten the day has been photos of no2 son sent by mum (it’s the little things that help)

 

Shoulders still toast – but hoping to train swings tonight 25-35 mins is the plan but I will see what life throws at me as to what I can fit in

 

2 days hols coming up so nice long weekend with the family – cant wait!!!

 

Ttfn sng

 

 

 

Shoulder w/o - oh my toast!

Shoulder w/o as follows -

6kg torch press
5/5, 6/6, 7/7, 8/8, 9/9, 10/10, 9/9, 8/8, 7/7, 6/6, 5/5 - struggled with last few reps mainly on left side
16kg military press
5 x 5/5 - strict press - last few reps on left side were a struggle
6kg club swipes
10/10, 9/9, 8/8, 7/7, 6/6, 5/5 - left shoulder felt "weird" not sure what was off but something was.....

SHOULDERS ARE TOAST!!!!!

that's all NICE sng

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Going forward . . . . .

so a weekend off the rails as far as the eating plan goes - i tried to stick to it loosely but loosely doesnt work - its either 100% or not at all

i have a few bits and pieces of easter chocolate to nibble trough - BUT the plan is -

FOLLOW THE EATING PLAN AS IT SHOULD BE - FAST 16HRS,CARB MEAL EARLY,CARB AND PROTEIN MEAL IN THE MIDDLE AND PROTEIN MEAL IN THE EVENING

eat the chocolate in and around until its gone then just stick to the plan, but always stick to the plan as far as meals go

BEYOND THAT I THINK I WILL CONTINUE WITH MY LENT EFFORTS AND ONCE THE EASTER OFFERINGS HAVE GONE I WILL ABSTAIN FROM BOTH CHOCOLATE AND CRISPS UNTIL JUNE 22ND (WHEN WE HAVE HOLIDAY BOOKED) - THES WILL BE REFERRED TO AS - "ABSTINENCE DAY ....." WHEN BLOGGED

well that is off my chest so time to carry on with the day!

training today will be some sort of shoulder w/o - not heavy but difficult i feel!

thats all sng

Easter break - Mondays w/o

3 days off work have resulted in a good rest and some real quality time with the family

On Saturday we spent the day on the Bolton abbey steam rail way and Thomas the tank engine - Oliver was over the moon and had the time of his life and William has a new word as a result choo choo it has been since Saturday

Sunday brought an Easter egg hunt at fountains abbey the kids weren't that interested but Yvette and I had great fun!! - following that yvettes cousin was having a get together for her birthday she is 8 next week - it was fun but 17 of us crammed into yvettes grans bungalow was far from my idea of heaven, mid party William threw up and has been at it ever since

Today has been a day of indulgence I've eaten too much chocolate and feel very lethargic - and as a result forced my fat arse out of the door (with a little help from Yvette!) -and did the following workout

16kg swings as follows-

10 2hd swings x 10 sets

5/5 1hd x 10 sets

10 sw/tr x 5 sets

20 2hd x 5 sets

5/5/5/5 x 5 sets

10 sw/tr x 5 sets

600 swings - nice

That is all sng

lents over ! - snatch w/o

lent is over ! - but still -

no crisps

very small chocolate crispy bun that my boys made - not as satisfying as i imagined but nice all the same

snatch w/o as follows -

5l/5r x 4 sets 16kg

10/10/10/10 12kg

5l/5r x sets 16kg

15/15 - 1 sec 16kg

5l/5r x 2 sets 16kg

10/10 16kg

5/5 16kg

10/10 16kg

5/5 16kg

220 reps - again felt very very strong and if anything too light - not sure my hands would have coped with anything heavier though

followed by 20kg powerswing w/o as follows

8psw

7psw/2sw

6psw/4sw

5psw/6sw

4psw/8sw

3psw/10sw

2psw/12sw

1psw/14sw

this is very testing and feel it on inner thighs each and every rep!

anyway thats it happy easter sng

lent day 45 - good friday - good w/o

no chocolate

no crisps

30 min 16kg swing w/o as follows -

10 2hd swings x 5 sets

5l/5r x 5 sets

10 sw/tr x 5 sets

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

10 2hd swings x 10 sets

600 reps total - simple as that - sweat buckets - felt great

slight slip on eating plan again - but today was my cheat day and i did qualify by loosing weight this week!

ttfn sng

Lent day 44 - rest needed and a slight slip up

No chocolate

No crisps

No workout - life was tough today and just about everything conspired against me as far as squeezing a workout in - so I decided as I've trained 3 days on the trot I would swap tomorrows rest day to today

On the diet front I managed the fast part and got through the day in fine fashion - over ate slightly at dinner but nothing to bad - the serious downfall came via a "big" handful of jelly sweets - but I guess things are improving as I did stop at a handful rather than the full bag

Feel guilty for letting myself and the boys down

And feeling sorry for myself too (wtf?)

That is all sng

Lent day 43 - shoulders thrashed !

No chocolate

No crisps

Plan was 25 mins swing workout - but my hip was giving me some grief so I decided I would rest it and trash my shoulders off the back of last nights heavy snatch w/o

Workout as follows -

16kg military press

10l/10r

9l/9r

8l/8r

7l/7r

6l/6r

20kg push press

10l/10r

9l/9r

8l/8r

7l/7r

6l/6r

So 160 reps and shoulders were toast - so much so I'm struggling to type this!

Nice sng

hungry but staying strong - weigh in

hungry this morning i think the heavy snatch w/o has done its job!!

weighed in this morning 13st7 - 3lbs down over the last 2 weeks - slow but steady progress - would like to think i can carry this on for a while - using "the swing" approach to eating and training (with some shoulder/snatch work added in) - it seems to suit me at the moment - weekends are more difficult - but mainly due to social commitments and pressure from yvette who doesn't necessarily think the programme is a great idea - but hey ho i have to try

I HAVE TO LOOSE WEIGHT AND GET IN THE BEST SHAPE OF MY LIFE FOR MY BOYS - THEY DESERVE A FIT AND HEALTHY DAD - WHO WILL BE AROUND FOR A LONG TIME.

sng

Lent day 42 - heavy snatch w/o - ooo eer

No chocolate

No crisps

W/o as follows -

Heavy snatch

16kg 1 hd swing 5l/5r x 3

16kg snatch 5l/5r x 3

20kg snatch -

5l/5r

6l/6r

7l/7r

6l/6r

5l/5r

16kg 1 hd swing 10l/10r

Great w/o felt really strong - but did have niggling pain in right hip and buttock

Eating plan going well busy making chicken stock and onion soup!!

That is all sng

eating plan - to be or not to be?

started following a new eating plan (its not a diet!) - inspired by the musing of tracy rif in her new book "the swing"

its based around (as i see it) intermittent fasting - this involves me eating all my daily calories between 1030am and 630pm and nothing but coffee and water in the "fast" period - im finding it rather easy? despite the usual thoughts of "i havent eaten for ever!!" and the occasional headache (like now!)

im eating a carb based meal early in the day - usually porridge

a carb and protein based meal at lunch - soup/meat/roll or fish/roll - yogurt and fruit

and a protein based meal in the evening - meat/fish + salad or veg

a "cheat" day on friday but this is a 2 hr period NOT ALL DAY! and only if i loose weight that week

we shall see if it works and i will remain as positive as possible about this plan as it seems ideal for me at the outset - so lets go!

laters sng

Swing w/o - job done

Life almost got in the way tonight - so it was a late w/o

As a result - my heart was far from in it - BUT I did it all the same and I think that is the most important thing - it would have been easier to give it a miss - but I need to form the habit more than anything - HABIT WORKS FOR ME

W/o as follows -

25 mins swings 16kg -

10 2hd swing x 5 sets 15/15

5l/5r x 5 sets 15/15

10 sw/tr x 5 sets 30/30

20 2hd swing x 5 sets 30/30

5l/5r/5l/5r x 5 sets 30/30

10 sw/tr x 5 sets 30/30

Not much else to say apart from - hip hurts

That is all sng

lent days 38,39,40 - saturdays work out

on the lent front i have developed the habit now and not eating chocolate or crisps if not really an effort - so i have not had a scrap!

on the other hand i ate out on saturday and had a much needed drink or 2! - so im not saying im a saint but im headed in the right direction - i think

friday rest day - having worked out 4 days on the bounce

saturday - worked out as follows -

25 min tracy rif swing workout with 16kg - 500 reps

7 min snatch test with 12kg = 5 x 15r/15l 1 x 10l/10r - 170 reps total

sunday rest day - as i could hardly move after the snatch test!

todays plan is a swing workout of sorts and maybe powerswings or squats to finish

we shall see

thats all sng