March 17 – 158.4 lbs

10 mins of stretching and mobility work.

Pushups target– 12/14/11/10/16+ (repeating week 4 column 1 again)
Pushups done – 12/14/11/10/18
No progress from last week.

Goblet Squats (12kg KB) – 17/17/16/16/16

Pullups target – 3/5/3/3/5+
Pullups done – 3/5/3/3/6 (used a different grip for each set, pullup/chin/neutral)

Kettlebell stuff (12kg) – alternated between 4 sets of each of 17 swings and 6 rdl’s each leg and finished with 3 sets of snatches with each arm for 10/8/6 reps

1714 cal/144 carb/59 fat/159 protein/32 fibre

March 18 – 158.2 lbs

12 mins of stretching and mobility work.

Cardio – Elliptical – 4min warmup, 10 cycles of 20sec hard/40sec light, 4min cooldown
Was up early and couldn’t get back to sleep and I knew that I would be pretty late getting home tonight due to after work shenanigans so decided to do some exercise in the morning. Didn’t have adequate rest and my legs burned. As a result I wasn’t able to go as hard as usual. The few times I have exercised early in the day I find it much tougher in general.

1786 cal/172 carb/47 fat/146 protein/29 fibre

March 19 – 157.2 lbs

14 mins of stretching and mobility work.

Another morning workout. Alternated between pushups and squats:
Pushups target– 14/16/12/12/18+
Pushups done – 14/16/12/12/19
+1 from last week. Beast-like progress.

Goblet Squats (12kg KB) – 17/17/17/16/16

Alternated between pullups and single leg rdl’s:
Pullups target – 4/6/4/4/6+
Pullups done – 4/6/4/4/6 (used a different grip for each set, pullup/chin/neutral)
Last rep of each of the last two sets was tough. Barely managed very last one.

Single leg rdl’s (12kg KB) – 2x 7/7/7/7

Kettlebell stuff (12kg) – alternated between 4 sets of each of 18 swings and 6 snatches with each arm

2399 cal/256 carb/66 fat/215 protein/53 fibre – Morning exercise had me hungry all day. Upwards spike brought to you largely by Kettle Brand Potato Chips – I have no problem with this but really would have preferred to do it with Doritos. Will remember for next time.

March 20 – 157.4 lbs

12 mins of stretching and mobility work.

Cardio – Elliptical – 4min warmup, 10 cycles of 20sec hard/40sec light, 4min cooldown

1770 cal/149 carb/54 fat/184 protein/35 fibre

March 21 – 157.8 lbs

15 mins of stretching and mobility work.

Alternated between pushups and squats:
Pushups target– 16/18/13/13/20+
Pushups done – 16/18/13/13/22
+2 from last week. Still no way I can tackle the next level so I’ll just repeat this week again after a couple days rest and try to add to AMRAP set.

Goblet Squats (12kg KB) – 17/17/17/17/18

Alternated between pullups and single leg rdl’s:
Pullups target – 5/7/5/5/7+
Pullups done – 5/7/5/4/6 (FAIL) (used a different grip for each set, pullup/chin/neutral)
Form was breaking down on last rep of each set and then couldn’t get last rep on either of the last two sets. Will repeat this week again.

Single leg rdl’s (12kg KB) – 2x 6/6/6/10/10

Kettlebell stuff (12kg) – alternated between swings and snatches with each arm
Swings - 19/19/19/19
Snatches - 2x 6/6/6/8

1747 cal/104 carb/61 fat/196 protein/13 fibre

March 22 – 157.2 lbs

12 mins of stretching and mobility work.

Cardio – Elliptical – 4min warmup, 10 cycles of 20sec hard/40sec light, 4min cooldown

1808 cal/169 carb/54 fat/174 protein/25 fibre

March 23 – 156.8 lbs

20 mins of stretching and mobility work.

Well timed rest day as I had to do an airport pickup at 1:30am last night and did not manage to get any sleep in beforehand. Kids were wired after returning from March break in Florida and I was up with them until at least 4am. Inadequate and super crappy sleep.

1722 cal/153 carb/52 fat/169 protein/22 fibre

March 24 – 156.8 lbs

12 mins of stretching and mobility work.

Alternated between pushups and squats:
Pushups target– 12/17/13/13/17+
Pushups done – 12/17/13/13/17
Went back to week 3 column 2 which is slightly higher volume instead of repeating week 4 column 1 yet again.

Goblet Squats (12kg KB) – 18/18/18/18/18

Alternated between pullups and single leg rdl’s:
Pullups target – 3/5/3/3/5+ (reset/repeat of last week)
Pullups done – 3/5/3/3/6 (used a different grip for each set, pullup/chin/neutral)

Single leg rdl’s (12kg KB) – 2x 7/10/7/7/10

Kettlebell stuff (12kg) – alternated between swings and snatches with each arm
Swings - 20/20/20/20
Snatches – 2x 6/6/6/8

1767 cal/130 carb/60 fat/175 protein/28 fibre

March 25 – 157.0 lbs

13 mins of stretching and mobility work.

Cardio – Elliptical – 4min warmup, 10 cycles of 22sec hard/38sec light, 4min cooldown

1783 cal/148 carb/53 fat/176 protein/36 fibre

March 26 – 156.8 lbs

13 mins of stretching and mobility work.

Alternated between pushups and squats:
Pushups target– 14/19/14/14/19+
Pushups done – 14/19/14/14/20

Goblet Squats (12kg KB) – 18/20/18/18/20

Alternated between pullups and single leg rdl’s:
Pullups target – 4/6/4/4/6+
Pullups done – 4/6/4/4/6 (used a different grip for each set, pullup/chin/neutral)

Single leg rdl’s (12kg KB) – 2x 8/10/8/8/10

Kettlebell stuff (12kg) – alternated between swings and snatches with each arm
Swings – 17/17/17/17/17
Snatches – 2x 6/6/6/6/6

1763 cal/143 carb/51 fat/196 protein/34 fibre

March 27 – 157.4 lbs

12 mins of stretching and mobility work.

Cardio – Elliptical – 4min warmup, 10 cycles of 22sec hard/38sec light, 4min moderate
+12min moderate, 5min cool down

1976 cal/162 carb/64 fat/172 protein/30 fibre - took care to ensure I was under 1800 for the day with measured portion sizes and then later realized that the cooked ham we had for dinner was soaked in honey, injected with maple syrup and lathered in extra fats. Tasted awesome. Changed cal count a bit.

March 28 – 156.6 lbs

14 mins of stretching and mobility work.

Alternated between pushups and squats:
Pushups target– 16/21/15/15/21+
Pushups done – 16/18/15/15/22
Oops, misread 2nd set and didn’t realize it until well after. Two day rest coming up, may do AMRAP and then decide which column to tackle next week.

Goblet Squats (12kg KB) – 19/20/19/19/20
I have been feeling these in my right shoulder worse than my legs.

Alternated between pullups and single leg rdl’s:
Pullups target – 5/7/5/5/6+
Pullups done – 5/6/5/4/6 (FAIL) (used a different grip for each set, pullup/chin/neutral)
Last rep of each set was either barely finished with crap form or completely missed. Failed this week worst than last. May repeat the whole week or may reset even further back. Do not know.

Single leg rdl’s (12kg KB) – 2x 10/10/8/8/10
Left glute still quite sore when I do these and have been doing them for just over two weeks. Balance is slowly improving.

Kettlebell stuff (12kg) – alternated between swings and snatches with each arm
Swings – 18/18/18/18/18
Snatches – 2x 6/7/6/6/7
Got a Fitbit Blaze last week and snatches almost killed it. I now strap the whole watch at the top of my forearm with a velcro arm band when I get to the kettlebell stuffs.

1831 cal/185 carb/50 fat/169 protein/31 fibre

March 29 – 156.2 lbs

12 mins of stretching and mobility work.

Cardio – Elliptical – 4min warmup, 10 cycles of 22sec hard/38sec light, 4min moderate
+15min moderate, 5min cool down

1728 cal/174 carb/48 fat/172 protein/39 fibre

March 30 – 156.3* lbs
*switched to a new scale which runs about a pound lighter compared to the old scale. Looks like this scale will automatically update to my fitbit account. Sparkpeople seems to sync fairly well with fitbit too, so doesn’t look like there is much reason for me to switch over to MFP. New fancy scale claims a body fat percentage of ~22%. I realize these things are terribly inaccurate but figure I can’t actually be too far off of that figure. Will keep an eye on the trend anyway. The scale also tells us the weather forecast for the day. I’m not sure how we survived without this thing.

12 mins of stretching and mobility work.

Rest day
Cardio – Elliptical – 20mins walking

Tweaked the hell out of my neck while towelling off after my shower yesterday morning (getting older and older is awesome). Had an incredible massage today though as a result (no happy ending).

1688 cal/152 carb/46 fat/167 protein/28 fibre

March 31 – 154.3 lbs

12 mins of stretching and mobility work.

Alternated between pushups and squats:
Pushups target – 12/17/13/13/17+ (week 3 column 2 again)
Pushups done – 12/17/13/13/19
+2 compared to last week

Goblet Squats (12kg KB) – 20/20/20/20/20

Alternated between pullups and single leg rdl’s:
Pullups target – 3/5/3/3/5+ (repeat)
Pullups done – 3/5/3/3/5 (used a different grip for each set, pullup/chin/neutral)
Didn’t manage any extra reps over last week but probably had better form this week. Dead hangs.

Single leg rdl’s (12kg KB) – 2x 9/10/9/10/10

Kettlebell stuff (12kg) – alternated between swings and snatches with each arm
Swings – 18/18/18/18/18
Snatches – 2x 6/7/6/7/6

1706 cal/129 carb/55 fat/174 protein/21 fibre

April 1 – 154.6 lbs

12 mins of stretching and mobility work.

Cardio – Elliptical – 4min warmup, 10 cycles of 22sec hard/38sec light, 4min moderate
+15min moderate, 5min cool down

1802 cal/114 carb/61 fat/207 protein/29 fibre

Updated pics, April 2:

April 2 – 154.3 lbs

12 mins of stretching and mobility work.

Alternated between pushups and squats:
Pushups target– 14/19/14/14/19+ (week 3 column 2 again)
Pushups done – 14/19/14/14/19
-1 compared to last week

Goblet Squats (12kg KB) – 20/20/20/20/20

Alternated between pullups and single leg rdl’s:
Pullups target – 4/6/4/4/6+ (repeat)
Pullups done – 4/6/4/4/6 (used a different grip for each set, pullup/chin/neutral)
Same as last week. Not sure if form improved any week over week – last rep of most sets started to break down on form.

Single leg rdl’s (12kg KB) – 2x 10/10/10/10/10

Kettlebell stuff (12kg) – alternated between swings and snatches with each arm
1-Arm Swings – 2x 10/10/10/10/10
Snatches – 2x 6/7/6/7/6

Stressful workout. I usually don’t exercise until after the kids are in bed but we were going out Saturday night so I came home from work early and did this workout around 4:30pm. My kids were having the time of their lives borderline killing each other in a blow up wrestling ring that was a recent birthday gift from a now disowned relative. It was mostly laughing and joyful screaming mixed in with loud thumps, pained screaming, tears and well under a pint of blood. I spent most rest breaks between sets patching kids up and doing consoling duty.





Meanwhile my father-in-law was trying to carry on a conversation with me the entire time I was trying to get through the workout while my mother-in-law was dropping every third item she picked up in the kitchen onto the floor. Maybe every 2nd item for a while there.

I switched to 1-arm kettlebell swings from the 2-arm version and still cannot find the 16kg bell. I will have to just breakdown and buy another one eventually. My oldest was very interested in the kettlebell swings and wanted to mimic the in-air switch from one hand to the other with “his” 4 lb kettlebell. He got the release part down pretty good but made no attempt to actually catch the kettlebell, instead choosing to simply watch the bell crash to the floor.

All in all a good reminder why I typically don’t try to fit exercise in until after 8pm. As well as why half of our house is covered in interlocking mats.

I was invited to an awesome play fight in the blow up wrestling ring afterwards.

1897 cal/192 carb/47 fat/180 protein/24 fibre

Lookin' much better, man!

for having a cute kid. lol it's awesome that he is all beat up but still had a ton of fun. An old like me would be feeling it for a week.

awesome progress!

Thanks! Kids are tough and they heal up quick from bumps and bruises. I'd be feeling it forever too.

Thanks, headed in the right direction.


April 3 – 154.4 lbs

15 mins of stretching and mobility work.

Cardio – Elliptical – 3 min warmup, 30 min moderate pace, 3 min cool down

1724 cal/128 carb/61 fat/177 protein/27 fibre

omg if my brother and I had a blowup wrestling ring when we were little we would've killed eachother lol. That sounds like good times.

I know right!? Me and my brother used to take a pair of socks, stuff them full of other socks and then box with them. Lots of bloody noses. And one broken mirror somehow.

April 4 – 154.6 lbs

Didn’t get home from work until almost 9pm so my warm up consisted of aggressive changing of my clothes then I slipped my normal mobility and dynamic stretching stuff into rest periods to try and save some time. Didn’t end up finishing dinner until after 11pm. Been working seven days a week for the last several weeks and it looks like work is going to be like this for the next month or more, so I expect a missed workout or two sometime soon.

Alternated between pushups and squats:
Pushups target– 16/21/15/15/21+ (week 3 column 2 again)
Pushups done – 16/21/15/15/23
+1 on the last set compared to last week

Goblet Squats (12kg KB) – 21/21/20/20/20

Alternated between pullups and single leg rdl’s:
Pullups target – 5/7/5/5/6+ (repeat)
Pullups done – 5/7/5/5/6 (used a different grip for each set, pullup/chin/neutral)
No fail. Sort of. Form was pretty bad on some of the last reps.

Single leg rdl’s (12kg KB) – 2x 10/11/10/10/12

Kettlebell stuff (12kg) – alternated between swings and snatches with each arm
1-Arm Swings – 2x 11/11/11/10/10
Snatches – 2x 7/7/6/6/7

1982 cal/176 carb/60 fat/178 protein/28 fibre

April 5 – 154.9 lbs

12 mins of stretching and mobility work.

Cardio – Elliptical – 4min warmup, 10 cycles of 22sec hard/38sec light, 4min cool down

1527 cal/103 carb/58 fat/163 protein/37 fibre

April 6 – 154.9 lbs

Rest day
Cardio – Elliptical – 30mins walking

1627 cal/128 carb/53 fat/162 protein/23 fibre


April 7 – 154.0 lbs

Did a 5 min warmup on a newly arrived C2 rower (wife claims that I told her to buy this, I don’t know, it’s possible I suppose but she hears lots of voices telling her to buy lots of things), then squeezed my normal mobility and dynamic stretching stuff into rest periods between sets again.

Alternated between pushups and squats:
Pushups target– 14/19/14/14/19+ (week 3 column 2 again, day 2 in place of day 1)
Pushups done – 14/19/14/14/20

Goblet Squats (12kg KB) – 21/21/21/21/21

Alternated between pullups and single leg rdl’s:
Pullups target – 3/5/3/3/5+ (repeat and focus on form)
Pullups done – 3/5/3/3/6 (used a different grip for each set, pullup/chin/neutral)
Working on form still/again. Dead hang, slow, deliberate and pause at bottom.

Single leg rdl’s (12kg KB) – 2x 11/11/11/11/11

Kettlebell stuff (12kg) – alternated between swings and snatches with each arm
1-Arm Swings – 2x 12/11/11/11/12
Snatches – 2x 7/7/7/7/7

5 min on C2 after

1990 cal/187 carb/56 fat/189 protein/36 fibre

April 8 – 153.7 lbs

Cardio – C2 Rower – Did workout #2 from the concept site suggested first workouts - 4 x 3min at increasing 20 to 24 strokes per min plus 10min steady state row

1637 cal/134 carb/53 fat/159 protein/21 fibre

April 9 – 153.7 lbs

5 min warm up on rower

Alternated between pushups and squats:
Pushups target– 16/21/15/15/21+ (week 3 column 2 again, day 3 in place of day 2)
Pushups done – 16/21/15/15/23

Goblet Squats (12kg KB) – 22/22/21/21/21

Alternated between pullups and single leg rdl’s:
Pullups target – 4/6/4/4/6+ (repeat and focus on form)
Pullups done – 4/6/4/4/6 (used a different grip for each set, pullup/chin/neutral)
Good form on all except the very last rep.

Single leg rdl’s (12kg KB) – 2x 12/12/11/11/11

Kettlebell stuff (12kg) – alternated between swings and snatches with each arm
1-Arm Swings – 2x 12/12/12/12/12
Snatches – 2x 8/7/8/7/7

1925 cal/166 carb/55 fat/203 protein/37 fibre

April 10 – 154.1 lbs

12 mins of stretching and mobility work.

Cardio – C2 Rower – Did workout #3 from the concept site suggested first workouts - 4 x 5 min at 20 spm for 2min, 22 for 2 min and 24 spm for the last minute for each 5 min piece, row easy for 2 min between each 5 min piece. I did a 2 minute warmup and cooldown at each end. At the end of the first five minute piece I was thinking this might not happen. Ended up rowing 5,786m by the end of the 30 min total. Thought very briefly about running the distance up to a nice even 6K. Nope.

1777 cal/167 carb/46 fat/185 protein/42 fibre

Contacted Rogue Fitness about the possibility of package pricing on a decent size order - looks like that email will save me almost $400. I'll break even at best as I'm buying at least $400 of stuff I don't really need. Placed an immediate order for another 12kg and 16kg kettlebell and within hours my missing 16kg kettlebell was found. So now I'll have two of them shortly. Looking forward to using more weight. Not quite accurate - really just looking forward to reducing the number of reps while continuing some sort of progression.

April 11 – 153.4 lbs

2 min warm up on rower.

Alternated between pushups and squats:
Pushups target– 18/22/16/16/25+ (week 4 column 2, day 1 in place of week 3 day 3)
Pushups done – 18/22/16/16/20 (FAIL – missed last set by a longshot)

Goblet Squats (16kg KB) – 17/16/16/16/16

Alternated between pullups and single leg rdl’s:
Pullups target – 5/7/5/5/6+ (repeat and focus on form)
Pullups done – 4/6/5/4/6 (used a different grip for each set, pullup/chin/neutral)
Missed last rep on most sets.

Single leg rdl’s (16kg KB) – 2x 9/9/9/9/9

Kettlebell stuff (16kg) – alternated between swings and snatches with each arm
1-Arm Swings – 2x 10/9/9/9/10
Snatches – 2x 6/6/6/6/6

1878 cal/165 carb/52 fat/200 protein/41 fibre

April 12 – 154.5 lbs

Cardio – Rower – Workout #4 from the concept site suggested first workouts - 2 x 10 min at 20-24 spm at a pace somewhere between the pace of the last two workouts. Row easy for 3min between the two 10 min pieces. I did a 2 minute warmup and cooldown at each end. 5,370 m over the 27 min total.

1679 cal/160 carb/41 fat/165 protein/16 fibre

April 13 – 153.5 lbs

Was supposed to be a rest day but I have a function Thursday night so Wednesday is going to become day 1, Friday day 2 and Sunday day 3 for now. Should align a bit better with longer days at work too. Getting home from work before 8pm never seems to be happening and I am getting pretty tired. Dropped the kettlebell swings and snatches for now to cut down on time and my hands are getting ripped up from rowing, pullups and kettlebells. Definitely in jeopardy of not being able to defend my softest hands in the office title. Wasn't starting to get dinner ready until after 10pm but on the bright side that was a full hour earlier compared to Monday night. Whine whine, I have a job, whine whine bitch whine.


2 min warm up on rower.

Alternated between pushups and squats:
Pushups target– 14/19/14/14/19+ (repeating last week which was basically attempting to microload the 100 pushups program)
Pushups done – 15/20/14/14/20

Goblet Squats (16kg KB) – 17/17/16/16/16

Alternated between pullups and single leg rdl’s:
Pullups target – 3/5/3/3/5+ (re-re-repeat and focus on form)
Pullups done – 4/5/4/3/6 (used a different grip for each set, pullup/chin/neutral)

Single leg rdl’s (16kg KB) – 2x 10/9/9/9/10


1790 cal/136 carb/64 fat/176 protein/36 fibre

April 14 – 153.2 lbs

No exercise.

1707 cal/109 carb/60 fat/191 protein/29 fibre

April 15 – 153.1 lbs

13 mins mobility work and stretching in the morning.
Single arm kettlebell (16kg) swings in the morning 2x 12/12/12/10/10


Alternated between pushups and squats:
Pushups target– 16/21/15/15/21+ (rererepeat)
Pushups done – 16/21/15/15/21

Double Kettlebell Squats (2x12kg KB) – 11/11/11/11/11

Alternated between pullups and single leg rdl’s:
Pullups target – 4/6/4/4/6+ (rererepeat)
Pullups done – 4/6/4/4/6 (used a different grip for each set, pullup/chin/neutral)

Single leg rdl’s (2x12kg KB) – 2x 7/6/6/7/6

2084 cal/164 carb/65 fat/214 protein/29 fibre