1/18

Pretty tough day, still don't quite have my wind completely back. I'll probably pretty much stay at these weights for another week until I'm not so gassed:

Squat 5x10x145
Leg Press 3x15x160
Hypers 2x15xbw
Leg Ext 2x20x100
Leg Curl 3x12x80
Abduction 2x15x80
Adduction 2x15x80
Stand Calf Raise 2x20x50
Planks 3x30sec x bw

If you do the swings right, your glutes & hams should be fried. Will without a doubt help your DL, likely squat. I've seen some kettletards who never DL pull way more than 2x bw when testing their 1RM. 455# @ 175# bw.

Some different workouts:

1. 1:00 to complete 30 swings (scale # of swings if needed), 1:00 rest. Repeat for 5 rounds.

2. :30 to complete 10 swings. Repeat x10.

3. Try for xx # of reps per set, rest as needed.

Pretty good video on do's and don'ts of the swing (in response to Jillian Michaels kb video I guess). The do's are a little over halfway thru.

Not the kb height....doesn't have to go up very high to get the desired effect.

KB swing instructional

Wow, thanks a lot for the information man! I'm going to dig out my KB from my basement this weekend and play around with it early next week to try and get back in the swing of things.

I hope you don't need to walk the next couple days. Swings destroy my hamstrings.

I'm just going to play around a little bit over the weekend, but I'm still pretty DOMSy in the glute/ham area from Tuesday's DL session. I'll maybe shoot for Wednesday night (a day after my next DL workout) to try and play around a bit and do a few swings, and do something like Wed/Sat for a while to make sure I have the form down. The eventual goal is to move to doing some sort of swing workout 4 days a week and then build up the volume.

But yeah, I'm aware I'm going to be in some pretty severe pain once I figure out how to do these correctly.

What weight is your kettlebell?

I tried some swings with a 50# dumbbell I have. No clue what weight I should use.

It's an adjustable, and it goes from 16 kg to 32 kg. I'd probably start at the 16 kg and try and groove my form in for a while before I start adding weight.

I'm pretty sure anything from 16-24 kg is the standard weight to start with, but there are definitely people more experienced than I am that can correct me if I'm wrong.

Sick, Nomzies, busy with the family?

We accept only one of the above as legitimate.

Well, I wasn't working out because I was sick (again), which caused me to get busier with the family and eat a lot of nomzies. Probably gained a few pounds, but I'm pretty sure I'm probably around 212 or so right now (haven't gotten on a scale in a few weeks though). Back at it today:

OHP 5x10x85
Bench 4x10x145, 1x8x145

I stayed at the same weight with press and dropped down on bench; these were harder than I expected, but stamina was never my strong suit. Dat pump though.

Pec Dec 2x15x100
Rear Delt Machine 2x15x45
Cable Crossover 2x15x17.5
DB Lateral Raise 2x15x7.5
Tri Ext (pro) 1x20x60, 1x15x60
Tri Ext (sup) 2x20x25
BB Curl 2x15x50
DB Hammer 2x15x15

Got the whole thing done in 45 minutes, so I kept the rest intervals appropriate. It sure feels good to be back; hopefully I can keep it up for February and try to make some real gains. Beach trip is probably not happening until Memorial Day, so I have time to get cut up

2/5

DL 5x10x165
Dimels 3x10x135
Hypers 2x15xbw
Closegrip Sup Pulldowns 3x15x80
VGrip Cable Rows 2x20x60
Widegrip Pro Pulldowns 2x15x70
Inverted Rows 2x7xbw
DB Shrugs 2x15x65
Planks 3x30secxbw

--going to increase weight on pretty much everything next week, but I'll need to start using the straps I bought towards the end because it fries my grip

--Not really feeling the inverted rows; thoughts on any alternatives? Pendlays maybe? That might be a lot though, and I'm already doing them on Friday.

--If I want to start adding weight to my planks, should I be putting the weight over my upper or lower back?

The last two weeks have been pretty crappy food wise, which normally happens when I don't work out. Back on the diet wagon as of yesterday; today has been pretty good so far:

2054 cals
189 carbs
40 fat
240 protein

2146 cals: 221 c/77 f/153 p

Didn't have either protein shake today because I knew early on my buddy wanted to go get italian beef for lunch (I got a sandwich with 3 gigantic meatball so I'm guessing on the calories, but a ton of fat is pretty much assured).

If I'd have been good I would have had a protein shake for dessert instead of actual dessert, but there's still actual dessert in the house from the Super Bowl. I am weak. And DOMsy.

2/7

Dips 2x10, 2x7, 1x6 x bw+10

Meeeeeeh. I'm not even sure I could do 50 reps at just bw, I guess next week is the time to start. I am loco weak, jesus.

DB Bench 3x10x65
Incline DB Bench 3x10x45

Might stick with 65s for bench for another week or two, the last few reps of the last set are kind of grindy. Moving up to 50s for incline because it's cake.

Pendlays 3x10x135
DB Front Raise 2x20x10
DB Side Raise 2x20x7.5
Facepulls 2x12x50
Cable Curls 2x20x27.5, supersetted with
Overhead Tri Ext 2x20x37.5

Definitely felt dat pump, now I've got to make sure I start losing weight (still 211 as of this morning).

2162 calories: 132 c/49 f/292 p

Had 8 oz of chicken for lunch, 12 oz of pork tenderloin for dinner, and two 60 g protein shakes during the day. Outside of eating half a cup of leftover mac and cheese instead of an extra vegetable with dinner, it was a pretty perfect eating day. Hopefully the first of many!

I would trade out some of that protein for both fat and carbs. That is a high protein number, and the fat and carb numbers are both somewhat low. Small rock though.

it's higher than my usual goal for sure (i'm shooting for 240-250/day), and I don't think I'm going to be hitting that mark for protein all that often

i was just excited because my last few days racked disiprine because I'd eaten dessert or something else I should have avoided, and it pushed me a bit above me goal number

Ah legit. Sounds like you know what's up. Also, protein is delicious anyway.

Protein is generally fairly delicious (as long as there's some fat to go with them), apart from dem shakes.

I actually disagree with saw but agree its a small rock. Just jam all that protein in there and if you come up short its fine. Better than shooting for like 180 an hitting 120 which can happen on off days. Well for me, anyway

double :chathumbs:, protein is amazing

I feel like I'd have to work to only get 120 g of protein, not even sure that's possible br0

Keep up the hamecoring.

HAMecoring or hamecoring? both have their benefits imo

I'm lifting loco weights now so it's probably not HAMecoring

You seem to be disagreeing more with the process than the results. This may depend on the person; I can nail whatever macros I want, while some people probably eat more non-self-prepared food than me.

Basically, more carbs and fats may improve health and performance. As minimums, the bb.com forum recommends 0.45 g/lb of fat, Alan Aragon recommends something like 0.35, I dunno. If you just call it 1/3, for a 210 lb person that's 70g of fat. Regarding carbs, well I've just been getting on board the ice cream fitness train where he recommends to hit minimums for protein/fat and then maximize carbs.

I recognize I need to get more fat in my diet, but 250 g protein and 70 g fat doesn't leave much room for carbs, and I generally eat pretty lean cuts of meat. I love ice cream, so adding a cup of ice cream for dessert and cutting down on the carbs during the day might help with compliance and get me a bit more fat.

Also, weighed in at 210 on the dot this morning.

2/8

Ugh, I'm never missing two squat workouts again, today was brutal conditioning wise:

Squats 5x10x145
Leg Press 3x15x160
Hypers 2x15xbw+5
Leg Ext 2x20x100
Leg Curl 3x12x80
Abductor Machine 2x15x90
Adductor Machine 2x15x90
Standing Calf Raise 2x20x50 (god my calves are weak)
Planks 3x30sec x bw

Looking forward to my Sunday case of crippling DOMS

2269: 205 c; 51 f; 162 p (skipped my afternoon shake so I could have a few drinks tonight)

Color me surprised that a St Bernardus 12 has 600 calories; loco would be mortified