Well this has been a rollercoaster six weeks with a lot of down time and stress (why I’ve been absent from here). Started with ETK with a single bell, then to cut my time and do more work I used double kettlebells with the Rite of Passage as a template. Now I’m looking at complexes for efficiency now by starting with the Grad Workout by Dan John. So how does all this effect my biology? Surprisingly.
Fitness Progress Report:
I tested to see where I stood from the last Fitness Benchmark Test here. Parentheses mark the average and slashes divide the last time’s results.
Sit-Ups/One Minute: 15/-1 (36)
Push-Ups/One Minute: 35/+7 (27)
Pull-Ups: 5/+1 (1)
Bench Press: 116lbs 74% of bodyweight/+7lbs (110 untrained)
Squats: 181+ 116%+ of bw/+52lbs (100lbs untrained) Went over 10 reps so the One-Rep Max calculator could not give a true reading after 10 reps.
Military Press: 100lbs 64% of bw/-3lbs (95lbs novice/120 intermediate)
Gains everywhere but overhead pressing and sitting up.
Body Part Before After -/+
Neck 14.0 14.5 +0.5
Shoulders 43.75 43.00 -0.75
Chest 37.25 37.50 +0.25
Waist 32.5 32.5 0
Biceps 12.62 12.5 -0.12
Forearms 10.80 10.82 +0.02
Thighs 21.80 22.12 +0.32
Calves 13.82 13.75 -0.12
Weight 153 lbs 154.4 +1.4lbs
Body Fat % 15.7% 14.6% -1.1.%
Lean Body Mass 129lbs 131.8 +2.8lbs
A steady decline in the shoulders over the last twelve weeks, and a fall in biceps and calves. The surprising part was the drop in fat and hike in lean body mass. For a period of stress and bad food I did well, so I’m chalking that up to the foundation I’ve built over time. Going to study complexes (multiple kettlebell moves with little rest and lots of recovery). So, we’ll see how this experiment works with more efficient training and more time for living.
- 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)