POWER.........swings.....

The plan for tonight was heavy swings and that's what I did but I
decided to make it a little more difficult and do powerswing with
heavy bells - went like this -

10 2 hd x 10 sets 20kg powerswing
5 2 hd x 5 sets 24kg powerswing

Last couple sets of 20kg were real tough and 24kg was a real workout -
my quads, hams and abs were screaming!!!!

Laters sng

Swings and more swings.......

Tuesday night is swings night - so swing I did -

As follows -

20 x 10 16kg alternating left and right
10/10 x 10 16kg swings

This was a good - could have done more but for the pain in my hip ??
#alarmbells#

Laters sng

with 2 workouts left in January here is a review or the month and new targets/pan for february -

REVIEW
plan was 4 x work out per wk managed this each week apart from wk comm 21/1 when i was suffering man flu - the important thing for jan was to develop the training habit again and not worry too much about volume/weight/intensity etc - on this note i feel it was a success

i planned to train the swing and press and that is exactly what i have done - swing wise ive played with the weight and mixed things up a bit with the number of reps and thrown in some power swings to allow me to use a heavier bell - press wise i have settled into the long cycle clean and press and kept the volume static and changed the weight scheme as ive felt stronger and thrown in some push presses to get the feel for the 24kg bell - again this part of the plan has been a success
the numbers -
550 long cycle clean and press (various weights)
170 push press (various weights)
2670 swings (various weights/styles - 2 w/o to go +-500 swings)

third part of the plan was to get control of my weight - without going into too many details and giving myself a pointless beating up - i can say that this has not been a success 

so 2 out of three isnt bad i have made progress and i have got out of the lazy rut in which i found myself - am i pleased - YES - could i have done better - YES 

i let myself down on the weight control side of thing simply because i didnt approach it as i should - i just did it instead of thinking about it - i didnt plan meals or really even think about it 

PLANS

1 will still ain to work out 4 x per week - tue,thus,sat and sun
i have been doing 3 x swing workout per week and 1 x press workout - in February i will reintroduce the snatch - the week will look like this -
tuesday - swing
thursday - snatch
saturday - swing
sunday - pressing

so thats the easy bit and will start from feb 1st

as for the eating plan i intend to go back to a style of eating i tried last year with success - called eat stop eat - and based on an intermittent fasting approach so you basically have an 8hr window to eat your daily requirements in, this has to fit round real life and in my case will start late morning 1030-11 am and finish with evening meal 6-630pm the rest of the time its water/juicee/coffee - no food
thats the plan
the food goes a little like this
breakfast - high carb
lunch - medium carb/medium protein
dinner - high protein
snacks - fruit
worked well last time and never felt hungry so gotta be worth a try again
aim to try and drop 7lbs in feb
weigh in friday am

so heres to february and hopefully ill achieve all my goals this time

sng

Swings and shoulders.....

After a week of missed workouts due to man flu - I was back to it
today and felt strong from the rest
Went like this -
10/10 x 15 sets 16kg swings

5/5 x 5 16kg clean and press
5/5 x 5 20kg clean and press
5/5 24kg push press

That is all sng

Weigh and man flu.......

WI 15.5.5(+2) - didn't expect to gain? But you never can tell - I am
ill and dehydrated

Workout not to be tonight - full of flu body aching all over including
head and ear - and a touch of Williams stomach bug thrown in the mix
.... great :-(

Sng

Shoulder Sunday........

Indoor training again - bloody weather!!
Indoor is ok but too many distractions/children in the way! - I fear a
kettlebell injury coming on!
Workout went like this-
Clean and press
5/5 x 7 sets 16kg
5/5 x 3 sets 20kg
5/5 x 5 sets 16kg
Push press
3/3 24kg

Good workout and feel like my shoulders are toasted

That's it sng

Saturday's swings.........

Had to resort to training in the house again due to the weather -
chickened out of the dungeon which was about -2 and the garden had 2
inches of snow!

Workout went like this -

5/5 x 3 x 15 sets 16kg swings of 30 secs rest

Followed by 5/5 x 2 16kg snatch

Threw these in just to start and get the feel for them again - as
they're gonna be back in the plan come February

That's all sng

Heavy/power swings..........

Too chicken to head out to the dungeon in sub zero temperature I had
to take to the kitchen for tonight's workout -
Went a little like this -
Warm up 10/10 x 5 16kg swings
2hd powerswing/swing combo 20kg
1/9,2/8,3/7,4/6,5/5,6/4,7/3,8/2,9/1,10 (powerswing/swing)
5 x 2 24kg

Great workout really enjoy using the heavier kettlebell I feel like
I'm so much more in control

But my glutes/hamstrings will be complaining tomorrow!!

Latest sng

Weigh in and swings....

WI 15.3.5 (-0) not unexpected haven't had the best of weeks food wise
but not dwelling on it just keep on keeping on ........

Workout was delayed until 9pm and as a result was not the high volume
I intended but I worked out all the same (a habit is a habit is a
habit!) Went like this-

10 x 30 sets 16kg alternating left and right

Felt good but too tired and too late for me...that's it sng

plan is .....

high volume swings and a weigh in - thats what today holds for me
swings wont be a problem - weigh in might be!

we shall see sng

Bloody cold clean and press......

Took some motivation to get out into the dungeon today again as it was bloody freezing (literally! See photo)

But I did head out and I did shoulders as I had planned plus a little bit -

5/5 x 13 16kg clean and press
5/5 x 2 20kg clean and press

2/2 24kg push press to finish off

Really good and even though I was very cold I got into it ok after 3 or 4 sets and felt very strong

Swinging in the chill........

Headed out to the garage in sub zero temperatures this afternoon 

Stuffed the tumble dryer full of wet clothes switched it on to warm the air and still Wore my fleece for the first half of the workout the outside temperature was -1c!! OMG it was cold

Workout went like this -

5/5/5/5 x 20 sets @ 16kg

This is the most volume I've done since I started training and fair to sat I loved it!!

That's all sng 

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www.blackberry.com

Heavy swings.......

Plan was heavy swings and once again I stuck to the plan!! It's
becoming a habit and that was the plan for January SO on course for a
successful month......

W/o went like this-
5/5 x 30 20kg swings 15sec wk/rest

Found them hard and had extra rest after 15, 25 sets

Lower back gives me grief when I have bell in left hand which I
believe is related to the pain in my right hip

That is all sng

WI, Swings and a press or 2.....

WI 15.3.5 (-2)
Workout -
10/10 x 15 sets 16kg swings

3/3 16kg mil press
3/3 20kg mil press
1/1 24kg mil press

Plan was swings only but the beauty was delivered today so would have been rude not to try and press it!!

Felt v heavy but pressed it with strict form

D O M S .........

the swing and c+p workouts i did over the weekend have left me with serious DOMS in my lats, shoulders, hams and quads!
yesterday i was sore today i am not even enjoying sitting down - but plan is some swings to loosen things up
as for weigh in will do it tonight after work and see where i am at
w/o and WI to follow
sng

Long cycle clean and press......

Today was meant to be a rest day - but again due to life commitments
tomorrow I decided to bring my shoulder day forward - went like this -

5/5 x 10 16kg clean and press
5/5 x 5 12kg clean and press

Not done these forever and found them hard but rewarding in fact I
would go as far as saying I really enjoyed them

My shoulders were toast by the time I was done though

Rest day tomorrow, swings on Tuesday - maybe up the reps a little with
the16 kg will have to see what time allows

Latest sng

Swings......

Simple workout no frills -

5/5/5/5 x 15 sets

Sweat buckets, achy lower back - other than that all good

That's it Sng

Sent from my iPhone

Love this......

Swings and presses.......

WI 15.5.5 (+5)

So I trained again who would have thought it?? Better be careful or it
might become a real habit - hell yeah!

Went like this-
6 x 5/5 12kg military press
1 x 5/5 16kg military press
20 x 10 2 hd swings

This was good and I enjoyed it - but had to take additional rest and
each 5 sets of swings
Felt it in my hamstrings using the heavier kettlebell

Latest sng

Rest day and a few thoughts...

2013 training month 1 -
train every other day - swing and press
dont push the volume or the weight
just train and develop the good habit of getting out into the dungeon
eat better
dont restrict calories too much or cut out any food groups
rather eat better foods and more of them
than eat shit and less of them

log it everytime i train
weigh in weekly and log it

review at the end of the month and set more goals
sng

January 1 - 300 swings.......

Due to returning to work tomorrow and the time restraints that brings
I decided to train today instead
Had a little stiffness in my back and legs but nothing that would stop
me getting out in to the dungeon (as the garage will now be known!)
W/o went like this -

10/10 16kg swings x 15 sets =wk/rest
300 reps - tested my respiratory system more than my strength was damn
hard and could have quit after 10 mins but my mojo kept me going

That is all sng