Tried my hand at the Grad Workout. No schedule, just a goal of twice a week workouts based on energy. They were amazingly short, generally falling between four to eight minutes. Double kettlebells, my 44 and 53lb ones, two cleans, one military press and three front squats. Rest for however long it took to do the training usually 45 seconds and I would go as many rounds as I can with good form. Six was my top.
Fitness Progress Report:
Body Composition
Body Part Before After -/+
Neck 14.5 14.5 0
Shoulders 43.0 43.30 +0.3
Chest 37.50 37.80 +0.3
Waist 32.5 32.5 0
Biceps 12.5 12.55 +0.05
Forearms 10.82 10.95 +0.13
Thighs 22.12 22.05 -0.07
Calves 13.75 13.7 -0.05
Weight 154.4 lbs 154.4 0
Body Fat % 14.6% 14.6% 0%
Lean Body Mass 131.8lbs 131.8 0lbs
Upper body grew without me pushing it but even with the front squats legs got a hair smaller. Body fat, weight, and lean body mass all stayed the same. Haven’t been counting calories, just making sure I’ve had enough protein to keep the mass I have in place. Being a hardgainer, when I get it I don’t want to lose it. I’ll keep this up for another six weeks and then I’ll start another complex from StrongFirst, Pavel’s Total Tension Complex.
Related articles
- Three Years of Dedication; Conventional Wisdom Falls to the Primal Blueprint & Kettlebells (roninsjourney.wordpress.com)
- Geoff Neupert, StrongFirst Master Kettlebell Instructor, Releases New Video Showing the Best Upper Body Exercises to Use in Traditional Kettlebell Workouts (prweb.com)
- Returning To My Kettlebell Now (roninsjourney.wordpress.com)
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