Had to do my cardio in the house tonight as I was in sole command of the kids so couldn't escape to the garage
So improvised and did some swings and achieved the same hr for 30 mins as I would have on the bike
Went like this -
30 x 15 2hd 16kg swings otm
Felt good but my hip not good with huge amount of swings and when I loose my concentration for a second it locks and the crucifies me!
That's all sng
Wednesday, 31 July 2013
new program incorporating king sized killer.......
Sunday - pressing/back
Monday - cardio
Tuesday - KSK+cardio
Wednesday - arms/cardio
Thursday - KSK+cardio
Friday - rest
Saturday - KSK+cardio
sunday and monday may swap round a bit dependent on time/family commitments
otherwise this is it for the next 8-9 weeks (KSK is 3 x 3 week phases) - then test snatch with 20kg bell - beyond that maybe a crack at king sized killer 2.0? or a purely swing based routine with a heavier bell? - we shall see!
laters sng
Tuesday, 30 July 2013
king sized killer phase 1 week 1 w/o 3........
So more snatches with the 20kg bell w/o 3 in phase 1 is 1-4 ladders - felt every single rep but managed to keep a good pace and biggest bonus was the slightly lower temperature meant that my hands are in good shape afterwards!
So went like this -
9 x 1-4 snatch ladders/20 mins
Followed by protein and carbs
Then 2 hrs later 30 mins cardio on the bike
All sorted sng
So went like this -
9 x 1-4 snatch ladders/20 mins
Followed by protein and carbs
Then 2 hrs later 30 mins cardio on the bike
All sorted sng
Monday, 29 July 2013
floor press and pull ups (of a kind) ……
Floor press
3 or 4 weeks since I did this - but there was a definite improvement and I really enjoyed it so it will definitely stay in the pressing rotation
Went like this -
18.5kg x 20 x 2
21kg x 20
23.5kg x 15 x 2
26kg x 13+12+10
This was great upper chest and front delts pumped up lovely :)
Pull ups
Done on swing bar with legs supported on chair wide grip
6 x 5 reps - as deep as poss start position and chest to bar
Felt stronger in this movement but could also be that I am lighter ;)
30 mins cardio to come Inc the kids have gone to bed
Sng
3 or 4 weeks since I did this - but there was a definite improvement and I really enjoyed it so it will definitely stay in the pressing rotation
Went like this -
18.5kg x 20 x 2
21kg x 20
23.5kg x 15 x 2
26kg x 13+12+10
This was great upper chest and front delts pumped up lovely :)
Pull ups
Done on swing bar with legs supported on chair wide grip
6 x 5 reps - as deep as poss start position and chest to bar
Felt stronger in this movement but could also be that I am lighter ;)
30 mins cardio to come Inc the kids have gone to bed
Sng
weigh in.....
22.06.13 back from hols 15st8lbs
start week 1 - 15st5lbs ()
week 1 - 15st2lbs (-3lbs)
week 2 - 14st12lbs (-4lbs = 7lbs)
week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
once again chuffed with the weight loss and although it doesnt really count as the diet started a few days after the "holiday" weigh in - i have dropped over a stone in 5 weeks - or 12 lbs since i started the "plan" on 22.06.13
ttfn sng
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
once again chuffed with the weight loss and although it doesnt really count as the diet started a few days after the "holiday" weigh in - i have dropped over a stone in 5 weeks - or 12 lbs since i started the "plan" on 22.06.13
ttfn sng
Saturday, 27 July 2013
KSK - phase 1 week 1 w/o 2........
plan - amap 1-3 snatch ladders in 20 mins - 20kg bell
went like this -
13 x 1-3 20kg snatch ladder
this went really well and despite very sore hands i got through pretty unscathed
again the hot weather played havoc with me but i got it done and i was chuffed
followed on with 20 mins cardio on the bike
thats all sng
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