dunc3862’s BodyBlog

Worked out hard this morning…5 min’s get ups w\ 53 KB; C&P Ladders 5×5 w 53 KB; 2 Rounds w 44 KB’s - Halo = 5 L&R, slingshots 10 L&R, Dbl. Bent over rows x 10; chest presses 15 L&R.  Work time = 40 minutes

I have now confirmed what I speculated.  My brother Matthew and my dad are consuming 12 - 15 points less per day than the number of points WW’s allots to them.  I do not believe this is a big deal for my brother due to him being as heavy as I am, and only 35 years old.  But my soon to be 62 year old dad does not need to be "sucking weight" as we called it back in wrestling.  First he cannot afford to loose the muscle that is lost by extreme dieting, and second and most importantly, his heart does not need the strain that extreme dieting causing.  I am also concerned he will quickly plataeu.  And with the 65 total lbs. he needs to loose, this is not a sprint, but a marathon.  We all have a year to loose the required weight to make the trip, and I believe he should use it to develop healthy eating habits, not to do the same yo-yo mindset that he has lost the same 25 lbs. with and gained back before.  Time will tell.  I am cutting back some on my allowed points as well this week to make sure I get a substantial loss this week.

KB Swings 5 x 25 two handed, w 2 min elliptical intervals in 14 minutes; then additional 16 min’s on elliptical. Cal’s: 433; Max HR 160; AVG HR 142

I am  very frustrated with only a 1.8 lbs. loss this past week. I have stayed within my WW’s points, but my brother who has to loose as much as me is down 17.2 in the same 2 weeks. The only excersize he has done so far is walking 30 min’s per day on a treadmill.  I wonder if I should just simply reduce my points by 10 per day for a couple of weeks?

I only lost 1.8 lbs. this week…not sure why.  Work outs were strong, and I ate points properly.  I did take a free meal last Saturday night that used up my Flex points for the week, but I was trying to use a BFL principle by taking a meal and eating freely.  I will not do this again.  Anyway, my total loss of lbs. in 2 weeks is 6.4 lbs. and I have lost 2" in the waist in 2 weeks, so my measurements are showing positive results.  We are heading to Daniel Island in Charleston for a family vacation this week.  I will be with my brothers and Dad, so there will be tons of accountability and competition do eat right.  I look for this coming week to make a big swing in the right direction.  The Islands fitness club is world class, and I have my kettlebells in the truck already.  I may try and get in some 2 adays, using evening workouts for just moderate cardio.

On a side note, the results in 2 weeks for my bro’s and dad are this: Dad = -14 lbs., Matthew = -17.2; Mark = 8.8 lbs.

Have a great day!

In His Grip!

David

KB snatch’s w 44 KB - 5×12; 1 hand swing 1×12 L&R w 44 kb; 2×25 two handed swings; 5 L&R Halo; 10 L&R slingshots; Finished with 5×5 C&P L&R = all with 44 KB!

5 x 25 swings w 53 kb; 4 sets were two hand & one was singles. 2 minutes of elliptical between swing sets.  5 min’s additional cardio.  

Missed my morning workout and had to leave sooner than desired so I could get home for dinner.

5 min’s get ups w 53 lbs. KB; then 20 mins of halos, slingshots, mil. presses, & windmills all using a 35 KB.  Not into it today for some reason.  But I got thru it.

Work out this morning: 5 x 12 snatches w 35 kb. - 2 mins ellip in between sets; followed up with 30 min’s moderate intensity elliptical for fat burning. Total work time 47 mins. 696 cals burned, Max HR = 166, Avg. HR = 140.

Also met with my officially certified RKC instructor. He is developing a 12 week program specifically designed for fat loss using KB’s…I will be starting his new program after July 4th week vacation.  I am looking forward to the weigh in this Saturday morning!  I have been eating clean and working out hard.  Just have to keep taking it one day at a time.

Halos 1×5 L&R w 53 KB; 5 min’s get ups w 53 KB; Ladders C&P 1×1,1×2,1×3,1×4 w 53 KB; 10 Goblet squats super\set with 5 bent over rows 3 x; Superset round of Halos 10 L&R-around the body 10 L&R-5 figure 8’s L&R - 3 rounds w 35 KB; One arm chest presses (laying on back, legs out, tight) 1 x 12 \ 1 x 10 \ 1 x 8 w 53 kb.

30 mins of work, 494 cal’s, Max heart rate 162, Avg. heart rate 145.

Did KB swings for sets, with 2 minutes elliptical in between sets (man maker from The KB Challenge book) as follows:
1 x 35 w 53 KB two arm; 3 x 25 w 53 KB two arm; 1 x 25 w 35 KB two arm; 1 x 12 w 35 KB one arm.
Then did 10 minutes of moderate intensity cardio on elliptical at (Avg. 145)

Total Work time = 37 min’s 12 sec’s; Max Heart Rate = 162; Avg. HR = 147; Calories burned 569.

Week one numbers are in!!!: Me = -4.6 lbs; Dad = -10.6 lbs.; Matthew = -8 lbs.; Mark = -4.4 lbs.;  Good starting week.  Mark and I are making sure we get in our points so we don’t burn out or kill the metabolism.  Matthew and Dad are taking the eat way less than their points and suck the weight off.  I will not use this approach since it usually fizzles out!  Just one day at a time, and stay at or just under WW points, and workout hard.  I must use this year as a habit changing thing, not a fad diet.