SeeMac's Log
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Re: SeeMac's Log
05/26/24 10k Swings Day 16
500 Swings
KB Swing - (70 x 35, 48kg x 15) x 2, 70 x 25 x 16 in 55:05
Tonnage: 36,068 pounds
Total Tonnage: 383,478 pounds
Total Swings: 5625
Swinging the 70 doesn't really bother my fingers anymore, so that will be most of the work. Easy day though. Once my fingers heal enough I will start 1 hand swinging around the 48 a bit.
500 Swings
KB Swing - (70 x 35, 48kg x 15) x 2, 70 x 25 x 16 in 55:05
Tonnage: 36,068 pounds
Total Tonnage: 383,478 pounds
Total Swings: 5625
Swinging the 70 doesn't really bother my fingers anymore, so that will be most of the work. Easy day though. Once my fingers heal enough I will start 1 hand swinging around the 48 a bit.
- DanCR
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- DanCR
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Re: SeeMac's Log
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Re: SeeMac's Log
05/27/24 10k Swings Day 17
300 Swings
KB Swing - 70 x 25 x 8, 70 x 30, 70 x 35 x 2
Cossack Squat - bw x 10, 20 x 10, 30 x 10
Pistol Box Squat (to bench w/ 35 pound bumper) - bw x 8 x 3
Rev Nordic - red x 6, black x 8, 7
Total Time: 48:24
Tonnage: 21,000 pounds
Total Tonnage: 404,478 pounds
Total Swings: 5925
Going to bite the bullet on a few pairs of comp kettlebells. I'm being responsible and selling off some other gym equipment to compensate. Not sure if I am going to go with adjustable comp bells (BOS has some 12-32kg adjustable ones for a decent price), or start with a few pairs between 24 and 32kg.
300 Swings
KB Swing - 70 x 25 x 8, 70 x 30, 70 x 35 x 2
Cossack Squat - bw x 10, 20 x 10, 30 x 10
Pistol Box Squat (to bench w/ 35 pound bumper) - bw x 8 x 3
Rev Nordic - red x 6, black x 8, 7
Total Time: 48:24
Tonnage: 21,000 pounds
Total Tonnage: 404,478 pounds
Total Swings: 5925
Going to bite the bullet on a few pairs of comp kettlebells. I'm being responsible and selling off some other gym equipment to compensate. Not sure if I am going to go with adjustable comp bells (BOS has some 12-32kg adjustable ones for a decent price), or start with a few pairs between 24 and 32kg.
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Re: SeeMac's Log
05/28/24 10k Swings Day 18
275 Swings w/ 70
KB Swing - 70 x 25 x 11
SB OHP - up to 150 x 1, stopped due to neck pain
3-1-0 SB Bench - 230 x 3, 240 x 2 @ 8, 210 x 4 x 3
Tonnage: 19,250 pounds
Total Tonnage: 423,728 pounds
Total Swings: 6200
Holy hell am I dragging ass today. I've been saying I'm going to slow down the cut for a bit now, but I might mean it this time. But when it's 9pm, I've eaten like 1500 calories and 150 grams of protein and I'm not hungry I just say "fuck it" and skip the last meal. However I'm pretty killed today so might try to hit 2k consistently.
Morning BW is like mid 185 and my last waist measurement was a hair over 83cm, so down almost 4 inches in 29 days. Not terrible.
275 Swings w/ 70
KB Swing - 70 x 25 x 11
SB OHP - up to 150 x 1, stopped due to neck pain
3-1-0 SB Bench - 230 x 3, 240 x 2 @ 8, 210 x 4 x 3
Tonnage: 19,250 pounds
Total Tonnage: 423,728 pounds
Total Swings: 6200
Holy hell am I dragging ass today. I've been saying I'm going to slow down the cut for a bit now, but I might mean it this time. But when it's 9pm, I've eaten like 1500 calories and 150 grams of protein and I'm not hungry I just say "fuck it" and skip the last meal. However I'm pretty killed today so might try to hit 2k consistently.
Morning BW is like mid 185 and my last waist measurement was a hair over 83cm, so down almost 4 inches in 29 days. Not terrible.
Last edited by SeeMac on Wed May 29, 2024 6:34 am, edited 1 time in total.
- DanCR
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Re: SeeMac's Log
Definitely a good program for fat loss, since you burn a bunch of calories and aren't doing anything that can really get your hurt (except my cowardly fingers). I'd love to see a 30 inch waist, but not going to rush it. Hope I can be sub 32 by June 14th, which is when I will officially be as natty as can be.
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Re: SeeMac's Log
Right. The very fact that I’m going to the gym and doing something - something that makes me sweat, no less - every day is a significant change, that I hope leads to significant results.SeeMac wrote: ↑Tue May 28, 2024 1:36 pmDefinitely a good program for fat loss, since you burn a bunch of calories and aren't doing anything that can really get your hurt (except my cowardly fingers). I'd love to see a 30 inch waist, but not going to rush it. Hope I can be sub 32 by June 14th, which is when I will officially be as natty as can be.
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Re: SeeMac's Log
05/29/24 10k Swings Day 19
500 Swings - 350 with 70, 20 with 48kg (1h), 130 with 75 (1h)
Swing - 70 x 25 x 4, 70 x (10-15-25-50), (48kg(1h) x 10 x 2, 70 x 30), (75(1h) x 15 x 2, 70 x 30) x 3, (75(1h) x 20 x 2, 70 x 30)
BB Sit Up - 95 x 8, 115 x 8 x 4
Standing Ab Wheel - 2 x 5
Total Time: 1:07:00
Tonnage: 36,182 pounds
Total Tonnage: 459,910 pounds
Total Swings: 6700
Bought myself a rest day by being 1 day ahead of schedule. Will likely take tomorrow off of swings and head to the gym for a finger stress free upper body session.
@DanCR you jinxed me, I had a terrible hamstring pump today.
500 Swings - 350 with 70, 20 with 48kg (1h), 130 with 75 (1h)
Swing - 70 x 25 x 4, 70 x (10-15-25-50), (48kg(1h) x 10 x 2, 70 x 30), (75(1h) x 15 x 2, 70 x 30) x 3, (75(1h) x 20 x 2, 70 x 30)
BB Sit Up - 95 x 8, 115 x 8 x 4
Standing Ab Wheel - 2 x 5
Total Time: 1:07:00
Tonnage: 36,182 pounds
Total Tonnage: 459,910 pounds
Total Swings: 6700
Bought myself a rest day by being 1 day ahead of schedule. Will likely take tomorrow off of swings and head to the gym for a finger stress free upper body session.
@DanCR you jinxed me, I had a terrible hamstring pump today.
- DanCR
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Re: SeeMac's Log
Don't jinx me back with the fingers thing. Thus far, no issue there, but I know it's coming. Did some looking around online before starting this and everyone mentioned it.SeeMac wrote: ↑Wed May 29, 2024 8:15 am 05/29/24 10k Swings Day 19
500 Swings - 350 with 70, 20 with 48kg (1h), 130 with 75 (1h)
Swing - 70 x 25 x 4, 70 x (10-15-25-50), (48kg(1h) x 10 x 2, 70 x 30), (75(1h) x 15 x 2, 70 x 30) x 3, (75(1h) x 20 x 2, 70 x 30)
BB Sit Up - 95 x 8, 115 x 8 x 4
Standing Ab Wheel - 2 x 5
Total Time: 1:07:00
Tonnage: 36,182 pounds
Total Tonnage: 459,910 pounds
Total Swings: 6700
Bought myself a rest day by being 1 day ahead of schedule. Will likely take tomorrow off of swings and head to the gym for a finger stress free upper body session.
@DanCR you jinxed me, I had a terrible hamstring pump today.
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Re: SeeMac's Log
I've always had weak hands so you should be fine. From my research it seems to be a strain of the "pulley" muscles, which I guess is pretty common in climbing circles.DanCR wrote: ↑Wed May 29, 2024 11:17 amDon't jinx me back with the fingers thing. Thus far, no issue there, but I know it's coming. Did some looking around online before starting this and everyone mentioned it.SeeMac wrote: ↑Wed May 29, 2024 8:15 am 05/29/24 10k Swings Day 19
500 Swings - 350 with 70, 20 with 48kg (1h), 130 with 75 (1h)
Swing - 70 x 25 x 4, 70 x (10-15-25-50), (48kg(1h) x 10 x 2, 70 x 30), (75(1h) x 15 x 2, 70 x 30) x 3, (75(1h) x 20 x 2, 70 x 30)
BB Sit Up - 95 x 8, 115 x 8 x 4
Standing Ab Wheel - 2 x 5
Total Time: 1:07:00
Tonnage: 36,182 pounds
Total Tonnage: 459,910 pounds
Total Swings: 6700
Bought myself a rest day by being 1 day ahead of schedule. Will likely take tomorrow off of swings and head to the gym for a finger stress free upper body session.
@DanCR you jinxed me, I had a terrible hamstring pump today.
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Re: SeeMac's Log
05/30/24 10k Swings Day 20 (rest)
Lat pulldown - 3 sets
Incline Machine Press - 2 sets
Triceps - 4 sets
Curls - 3 sets
Calves - 3 sets
Waist measured 82.3 cm today, not bad. Had to shave my chest due to some annoying folliculitis developing and it looked ridiculous to be bare chested with a bunch of stomach hair so shaved that too. Looking quite lean.
Lat pulldown - 3 sets
Incline Machine Press - 2 sets
Triceps - 4 sets
Curls - 3 sets
Calves - 3 sets
Waist measured 82.3 cm today, not bad. Had to shave my chest due to some annoying folliculitis developing and it looked ridiculous to be bare chested with a bunch of stomach hair so shaved that too. Looking quite lean.
- DanCR
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Re: SeeMac's Log
Dude, I’ve never pulled a DOH deadlift with more than 280 and that took months of training, as in specifically training to do that. My grip is a constant source of humiliation. Still, so far it’s been fine. The bell has a really smooth, thick handle, though, so I just may not be getting any friction.
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Re: SeeMac's Log
My grip isn't bad (I've pulled 365ish DOH), but my fingers in particular are weak. Like a full day of coding can make them hurt. But for whatever reason I can hold onto heavyish shit.DanCR wrote: ↑Thu May 30, 2024 1:18 pmDude, I’ve never pulled a DOH deadlift with more than 280 and that took months of training, as in specifically training to do that. My grip is a constant source of humiliation. Still, so far it’s been fine. The bell has a really smooth, thick handle, though, so I just may not be getting any friction.
- DanCR
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Re: SeeMac's Log
I'll add you to the list of people whose grip humiliates mine haha.SeeMac wrote: ↑Thu May 30, 2024 1:59 pmMy grip isn't bad (I've pulled 365ish DOH), but my fingers in particular are weak. Like a full day of coding can make them hurt. But for whatever reason I can hold onto heavyish shit.DanCR wrote: ↑Thu May 30, 2024 1:18 pmDude, I’ve never pulled a DOH deadlift with more than 280 and that took months of training, as in specifically training to do that. My grip is a constant source of humiliation. Still, so far it’s been fine. The bell has a really smooth, thick handle, though, so I just may not be getting any friction.
Anyway, nevermind: today I worked on the "snap the handle in half" grip and my fingers did not like that one bit. That detail aside, though, the swing with that grip felt much better.
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Re: SeeMac's Log
05/31/24 10k Swings Day 21
320 Swings (180 1 handed w/ 75, 140 2 handed w/ 70)
KB Swing - (70 x 25, 75 x 20) x 2, (70 x 30, 75 x 20) x 2, 70 x 30, 75 x 15 x 4, 75 x 20 x 2
Cossack Squat - bw x 14 x 5
Rev Nordic - red x 7, 6, 5, black x 9
Side Bend - 48kg x 8 x 3
Time: 59:30
Tonnage: 23,300 pounds
Total Tonnage: 483,210 pounds
Total Swings: 7020
320 Swings (180 1 handed w/ 75, 140 2 handed w/ 70)
KB Swing - (70 x 25, 75 x 20) x 2, (70 x 30, 75 x 20) x 2, 70 x 30, 75 x 15 x 4, 75 x 20 x 2
Cossack Squat - bw x 14 x 5
Rev Nordic - red x 7, 6, 5, black x 9
Side Bend - 48kg x 8 x 3
Time: 59:30
Tonnage: 23,300 pounds
Total Tonnage: 483,210 pounds
Total Swings: 7020
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Re: SeeMac's Log
06/01/24 10k Swings Day 22
330 Swings (120 1 handed w/ 75, 210 2 handed w/ 70)
KB Swing - (70 x 30, 75 x 15 x 2), (70 x 25, 75 x 15 x 2) x 3, 70 x 35 x 3
SB OHP - 135 x 5, 155 x 4, 135 x 5 x 7
WG Upright Row - 75 x 8, 65 x 8
Time: 56:40
Tonnage: 23,700 pounds
Total Tonnage: 506,910 pounds
Total Swings: 7350
330 Swings (120 1 handed w/ 75, 210 2 handed w/ 70)
KB Swing - (70 x 30, 75 x 15 x 2), (70 x 25, 75 x 15 x 2) x 3, 70 x 35 x 3
SB OHP - 135 x 5, 155 x 4, 135 x 5 x 7
WG Upright Row - 75 x 8, 65 x 8
Time: 56:40
Tonnage: 23,700 pounds
Total Tonnage: 506,910 pounds
Total Swings: 7350
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Re: SeeMac's Log
What are the 1 arm swings about? Just because of an injury? Considered lifting straps and/or chalk if so?
Do you hit the other side of your forearms? I've had flareups from using the keyboard too much at work and doing reverse wrist curls (hands hanging off a bench; palms facing down) with a light dumbbell or weight plate made them resilient