Following Exercise advice and weight loss Page 553

  • challenge_hanukkah 10 Jun 2020 09:55:43 12,836 posts
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    That sounds fun.
  • Derblington 10 Jun 2020 11:28:05 33,409 posts
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    It's tough but it's rewarding. This is what I'm doing:

    Goals:
    Increase grip strength - work up to sets of 50 swings
    Increase workout capacity - reduce workout time to 1 hour or less
    Drop body fat
    Complete the challenge

    Structure:
    4x per week, no more than 2 days consecutive.
    500 swings and 60 reps strength movement per workout (goblet squat, OHP, chin/pull-up, dips).
    Rest periods as needed to complete all reps - aiming initially for 60s between sets and 3 mins between rounds.

    Progression:
    Weeks 1 & 2
    10x rounds:
    10 swings > 3 reps str. mvmnt
    15 swings > 2 reps str. mvmnt
    25 swings > 1 reps str. mvmnt

    Weeks 3 & 4
    10x rounds:
    15 swings > 4 reps str. mvmnt
    35 swings > 2 reps str. mvmnt

    Week 5
    5x rounds:
    10 swings > 5 reps str. mvmnt
    15 swings > 4 reps str. mvmnt
    25 swings > 3 reps str. mvmnt
    50 swings

    My first workouts were about 90 mins. At the end of week 2 I was at 57mins. First workout of week 3 was 56 mins and brutal compared to the first 2 weeks as getting the 50 reps in 2x sets is much more taxing on the grip and lungs. I'm feeling like I'm learning and improving, which is nice, and a 1 hour home workout that leaves me gassed makes me feel like I've put the work in too.
  • captbirdseye 12 Jun 2020 15:49:02 9,639 posts
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    The social media bros going crazy about fake weight Athlean is hilarious and depressing at the same time. So much rage.
  • Kay 12 Jun 2020 15:57:05 20,624 posts
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    Hmm. Considering his channel is mainly about demonstrating proper form and injury prevention, and not how supposedly strong he is, whether or not he uses fake weights is irrelevant tbh.
  • captbirdseye 12 Jun 2020 15:59:52 9,639 posts
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    Exactly. The fitness bros do love a pile on though.
  • sport 12 Jun 2020 16:59:52 16,105 posts
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    The best thing about Athlean is always discovering I'm doing something wrong.
  • thelzdking 16 Jun 2020 22:20:04 10,107 posts
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    Back at the gym for the first time last night.

    My core is completely shit and I hurt.
  • THFourteen 17 Jun 2020 07:10:32 53,819 posts
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    Thatís the corona virus working itís way through your system.

    Edited by THFourteen at 07:10:46 17-06-2020
  • the_milkybar_kid 17 Jun 2020 08:05:38 8,274 posts
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    How the fuck are you getting into a gym?

    That said we've got a gym onsite. Just had a quick go on the 40s withoutvany warm up and knocked 8 reps out on flat press. I've been keeping ticked over with press up variations and things but it's not the same as throwing weights about so suprised it felt that easy as the 55-58's are usually my max.
  • sport 17 Jun 2020 08:13:01 16,105 posts
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    the_milkybar_kid wrote:
    How the fuck are you getting into a gym?
    https://i.redd.it/bine6xzt5b551.jpg
  • thelzdking 17 Jun 2020 20:54:52 10,107 posts
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    the_milkybar_kid wrote:
    How the fuck are you getting into a gym?
    I live abroad.
  • captbirdseye 2 Jul 2020 20:17:37 9,639 posts
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    Started converting my garage into a gym this week and I hadn't realised how practically every shop has been decimated of equipment. Once things restock any recommendations on where to buy? Only looking at power racks and olympic sets.

    I have been wondering whether to wait for the 2nd hand market once gyms reopen.
  • Derblington 2 Jul 2020 20:29:27 33,409 posts
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    Iím half way through my final week of my kettlebell challenge. I had to take last week off due to a stiff neck. Final workouts will be tomorrow and Sunday.
    The 50 set reps are a bitch on the grip. My total time today was 48 minutes for the full 500 swings, which is a massive improvement over my first workout (about 90 mins). Iím also approaching 7kgs of fat loss.

    I ordered 2 more bells at the end of last week but they arenít being delivered until the end of August - no idea whatís made the delivery so bad, the first one was delivered in 5 days. So Iíll probably do 500 swings every other day, and some basic bodyweight stuff between those just to keep everything ticking over until the new ones arrive and I can work on a proper progression and new moves.

    Itís been surprisingly enjoying working out at home. I donít really miss the gym but Iím looking forward to being able to do the powerlifting stuff again. Probably wonít be until January though.
  • challenge_hanukkah 2 Jul 2020 20:35:31 12,836 posts
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    I'm genuinely in awe. Nice going.
  • fontgeeksogood 2 Jul 2020 20:53:14 9,960 posts
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    The grip madd gainz brah will be awesome for your deads
  • Derblington 6 Jul 2020 09:40:54 33,409 posts
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    Finished my KB challenge yesterday. Completed all of my goals for it, and ended up at 6.5kg fat loss on day of weigh in.
    It was a lot more rewarding than I thought it would be and I had good fun with it. Taking 2 days off to relax a bit and then will start my new thing properly on Monday.

    Iím now pretty determined to come out of WFH in a lot better condition than I entered, so Iím off to a solid start.
  • RunningMan 6 Jul 2020 11:40:32 2,999 posts
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    @Derblington, how heavy were the KB you were using? Kind of interested to try the same protocol.
  • Kay 6 Jul 2020 12:03:49 20,624 posts
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    Derblington wrote:
    Completed all of my goals for it, and ended up at 6.5kg fat loss on day of weigh in.
    What are you using to measure fat loss? I have a digital scale, but I don't think the body fat measurement is accurate on that.
  • Derblington 6 Jul 2020 12:42:57 33,409 posts
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    @RunningMan
    24kg.
  • Derblington 6 Jul 2020 12:47:47 33,409 posts
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    @Kay
    I realized that I said 6.5kg of fat loss, which should have been weight loss.

    I use a digital scale. It measures weight, fat %, muscle % and some other stuff.
    Itís not going to be accurate but it will be consistent. Iíve seen my overall weight and fat % drop, but my muscle % climb slightly, so Iím confident Iíve lost primarily fat, just maybe not the exact the % the scales have told me (or maybe the drop is accurate but the number is wrong anyway). Either way, itís fine for tracking overall movement.
  • Vortex808 6 Jul 2020 13:41:36 13,856 posts
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    Derblington wrote:
    @RunningMan
    24kg.
    Christ, I have a 12kg and a 16 kg. Not sure i could be doing much on a 24kg bell!
  • challenge_hanukkah 6 Jul 2020 14:02:28 12,836 posts
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    I chuck about a 24kg and I'm like 5"7, so you'd probably do fine.
  • Vortex808 6 Jul 2020 14:37:41 13,856 posts
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    Maybe.

    I think part of my issue is that the 16kg is not as nice as my 12 one. The handle is a bit thicker and is not as smoothly filed down as the other one. I could possibly do swings ok with 24kg, but I don't think it'd be too many to start with!
  • challenge_hanukkah 6 Jul 2020 14:44:05 12,836 posts
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    I have faith in you. Let me stroke your quads.
  • Vortex808 6 Jul 2020 14:57:30 13,856 posts
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    :-D
  • Derblington 6 Jul 2020 18:38:13 33,409 posts
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    I use a 28 or 32kg when Iím in the gym, but only as a dynamic warmup for deadlifting. So Iím doing a couple of sets of 15 reps, some mobility stuff, and then I move on to my actual deads.

    Moving the weight wasnít a problem at all. Moving the weight for 500 reps was a whole new experience for me. The first workouts were tough. I recorded everything to throw up on instagram in order to keep myself accountable with friends.

    I got blisters midway through my first workout, and tore them off on day two. My cardio was shit and I thought I was going to throw up - I was burping something savage through the last 100 reps. But by the end of the first week Iíd reduced my time by 18 minutes and figured out a grip that wasnít damaging my hands.
    Through week two I improved massively - I wasnít getting any grip strain until post 300 reps and by the end of that week I was at 56 minutes.

    I learnt things and saw improvements every week, and it was cool moving up to a new progression and struggling on a Monday and then being fairly proficient by the end of the week. Now my form is pretty solid.

    The recommended weights for men typically vary between 16, 20 and 24kg depending on fitness level so you could go lighter if you want to but youíll adapt to it pretty quickly.

    Edited by Derblington at 18:39:10 06-07-2020
  • OnlyJoeKing 6 Jul 2020 19:10:04 1,088 posts
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    @Derblington I bought some kettlebells recently, 16kg, 20kg and 24kg. Love 'em! Takes a bit of getting used to, I was battering my wrists at first doing cleans, but some wrist supports helped a lot.

    500 swings though, fuck me. That's a lot of weight.

    I was doing two hand swings with the 24kg the other day, did something like 10 sets of 15 swings. It was a pretty decent effort for me so I was feeling nice & smug, then that night I saw this video of Steve Cotter doing 500 1 handed swings in a row with a 28kg bell..... https://www.youtube.com/watch?v=-5RPSkYQ6TY
  • Derblington 6 Jul 2020 19:28:49 33,409 posts
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    Yeah, thatís impressive. Itís just conditioning though, itís achievable.
  • Derblington 6 Jul 2020 19:54:19 33,409 posts
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    From next week Iím going to do a new thing, until my new kettlebells arrive at the end of August.
    Itís going to be:

    Mon - Wed - Fri
    100 push-ups, 60 dips, 60 rows/pull-ups
    (I canít actually do many pull-ups so the focus of the rows is to increase my ability)
    Mobility and joint health movements, focused around shoulders and hips

    Tues - Thurs - Fri
    30 mins KB swings
    Minimal rest periods, aiming to improve amount over time

    Sun
    Rest

    Feel free to play along :)
  • Derblington 7 Jul 2020 10:19:25 33,409 posts
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    So I was planning an easy week but I woke up this morning feeling like I needed to work out.
    Did a little warm up, set a 30 minute timer and picked up the bell...

    495 swings on the buzzer.

    My new immediate goal is to get the extra 5 swings in that time!
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