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