Fatbusting: Kirwan's log
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My plan has been to hit 80kg then start exercising again, so started that last night with what I thought was going to be an easy introduction.
Plan was to three rounds of 400m-ish run, 10 pushups, 25 bodyweight squats, 20 10kg kettlebell swings. I went at pretty slow pace, but the final round didn't go well and when I finished that I was pretty dizzy.
I'm thinking a combination of lack of endurance and pinching my neck.
I recovered pretty well, and other than a sore neck and beginnings of headache that went away after some ibuprofen, I'm ok today.
So I've learned that I'm completely deconditioned, weak as a kitten, and need to start even slower than I expected.
Plan B is to set daily targets of squats and pushups, and spread those out during the day. Russian swings for the kettlebells until I get stronger. Will see how that goes.
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Repeated the workout that gave me problems last week, and it went better. Certainly had no issues the next day this time.
I think the dizziness is just from effort, the first two rounds were fine. Just have to keep building up endurance.
I did the pushups/squats/kettlebells without the running a few times during the week, with no issues at all. So I think the dizziness is just running out of oxygen!
Weight is steady at a smidge over 80kg.
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Two milestones for this week, three exercise sessions with no ill effects. And today I broke in my new 24kg kettlebell.
I would say I did Kettlebell swings, but it felt like they were swinging me. Second set felt better and I was prepared for the effort.
If the next three weeks go as well, and I feel stronger, think I’m joining a gym again.
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@Kirwan said in Fatbusting: Kirwan's log:
Two milestones for this week, three exercise sessions with no ill effects. And today I broke in my new 24kg kettlebell.
I would say I did Kettlebell swings, but it felt like they were swinging me. Second set felt better and I was prepared for the effort.
If the next three weeks go as well, and I feel stronger, think I’m joining a gym again.
Kettlebells are surprisingly tough to get used to from memory. On a good day I can do a few curls with a 35kg dumbbell but the 24kg kettlebell felt much tougher, I guess it's cos the weight is centred much lower ?
I haven't picked up one for years but when I do I'll make sure there's no one around to get embarrassed in front of.
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Pulled the trigger on joining the gym, back to Crossfit and will try not to be a meathead with the intensity. Bonus is I’ve joined with my son, so that will make it more fun.
Weight is steady as a rock, June average was 80.97, July was 80.3 with a good number in the 70s. Will see if increasing the exercise helps drop one or two more Kgs without having go too crazy on the diet.
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@Kirwan absolutely bro. No point chasing numbers or levels of performance from years ago. Although hopefully the skill and movement base you built comes back swiftly.
Hmm DOMS recovery? pray!!! lol
I've found adding a light set of opposite movements helps a bit, especially with range of movement. For bench day we'll often do some light pull or vertical work on shoulders/upper back. Then some light push accessories on back day. That seems to take the edge off things, but DOMS are still gonna get ya if you hit weights with any intensity in my exp.
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Took the best part of four days for the soreness to improve. Son was not happy
We went again last night, aiming for twice a week at this stage. Recovered pretty well this time, less soreness.
I'm still struggling to work out how to scale the workouts. I went too hard last night, with big sets of double unders and hit the wall about 200 in (500 in the workout). Should have halved the reps, at least.
Also doing wall walks isn't great for my neck, and ended up with a headache from that, which went away pretty quickly. So crossing those sorts of exercises off my list.
Feel fine today, so the experiment is still successful.
Weight recovered back to under 81kg after the water weight pissed off. I'm keeping half an eye on that, but sticking more to the measurements while I get used to exercising again. Had to buy new jeans at 32 (which are still fairly loose) and as long as I stay there, the weight is less important.
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@Kirwan awesome that you aren't getting too much push back from the body while trying stuff out. Like you said it's about balancing the stuff you can do with a decent level of intensity. Good to be pushing yourself but not taking it too far - a tricky balance as you get back into things.
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Better experience tonight, nice grindy workout with decent amount of running. Some back squats for the weights side of thing.
First time the boy got to try a barbell, he’s having a good time. Learning to push himself which is great.
Zero issues after this one. Tick.
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The two sessions a week with four days in between has been working perfectly. The DOMS has pretty much gone now, have a bit of soreness today, but I can walk down stairs without too much trouble.
Last night was a good test of the endurance levels. 150 wallballs with 30sec working blocks and 30sec rest. I was able to maintain 12-14 reps for the first 100 or so, last 50 was 10 per block. Was blowing at the end of that.
Felt crampy as hell in the right quad afterwards, but it can right pretty quick.
Weight still in the 80-81kg range.
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That is awesome! finding that balance of pain and gain is the aim!! ooh I'm rapping!!
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Was more bloody wall balls on Thursday, was supposed to be five rounds but I pulled the pin after four. Tank was completely empty
Weight dropped under 80 on Friday, so am getting used to a larger amount of daily calories and the exercise.
Takes about two days for the aches and pains to recover, but it’s headed in the right direction. Daughter made cross country zones so will be doing a few jogs with her help her train.
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Minor setback after Monday's workout, had bad reaction on Tuesday with a headache and the dizziness stuff I used to get.
The good news is I think I've isolated what caused it; ring dips. I had a smaller reaction previously when I did those. A lot more of those on Monday (5 sets of
and I guess it's compressing my neck somehow.So for the time being, I'll add those to the list of exercises to avoid.
