Wednesday, May 04, 2016
20 Min 24 kg Speed swings, sandbag lunges, parallel bar pushups, side and rear delts, cable curls
Shockingly strong set today. Have to admit I was a bit worried about this. Seems like I haven't done it in longer than usual and I was solo today. I knew it would get done, just didn't know how much it would suck.
Turns out not much at all.
Hot out too so I set up the fan and that always helps. Moving air beats stale old garage air any day, even it it's hot.
Since I couldn't go off of Glenn's lead I had to watch the clock too, something I usually hate to do and can mess with my head. No problem today
24 kg Speed swings,
15:15 x 10 reps
really had a good groove early and went to double breathing around 8 minutes in. that helped a lot too.
Walking lunges/sandbag 32 lbs
4 laps of 20 steps with on shoulder farmers carry back
these went very well too and I decided to use power breathing on the descent and that made it much stronger in the bottom .Kept shoulders straight,no rotation. this also helped balance
Parallel bar pushups
3 x 25
1 x 18
these are still taking their time coming back. shows me what a true max effort can take out of you, even in a pushup. big difference between a no psych max and some adrenaline in the mix
Side/ rear delt
2 sets each of 15 reps
love this combo now. break between sets just alternate. will work up to 3 sets each
2 x 20 just for balance
ruck up tomorrow.
BF 10.8 !!
W 57.7 ( haven't seen this number in forever)
added the full fat fage yoghurt and 1/2 teaspon honey and the hummus of course :) they are staying in the mix
thinking now Low Carb High fat instead of straight keto. Still keeping total carbs under 75 gms/day easy.