Well it finally happened. Almost a year and I hit a wall. For two weeks I didn’t have the energy for the Heavy or Medium Days. And worse, I just didn’t want to do the Rite of Passage. I had to force it.
So I contacted my friend Brad, my RKC trainer. So I went to his gym Life Warrior Fitness and he diagnosed my movements for a new program. This one is a lot less kettlebells. Only one day can I press, just to keep the movement fresh.
Power Chamber: You can check that out here. It’s supposed to help brace my core. Isometrically I believe.
Circular Strength Training:
- Lunge (video)
- Sit Through Reach (video) Leg extending
- Tripod (video)
- Base Switch (video) :45 second mark
- Leg Lift Spinal Rock
- Reverse V-Up: same movement as on your back but from the Plank position.
I do this :30sec a move, back to back in a 3 minute circuit for 3 rounds. A minute of rest between rounds. I’ll deduct :1o seconds from the rest as I progress. I’ll start in earnest today with this program.
So what did the 53lb do, and what does the CST program have to work with?
Fitness Progress Report:
Body Part Before After -/+
Neck 14.3 14.25 -.05
Shoulders 44.25 45.40 +1.15
Chest 37.5 38.75 +1.25
Waist 32 32.75 +.75
Biceps 12.25 12.50 +.25
Forearms 10.87 10.85 -.02
Thighs 20.87 21.40 +.53
Calves 13.5 13.8 +.30
Weight 150.4lbs 153.2 +2.8lbs
Body Fat % 13.5% 15.7% +2.2%
Lean Body Mass 129.40lbs 129.20 -0.2lbs
Some size gain, lean body mass decrease. Not happy with the close to 16% body fat. Time to microscope what I eat. Drop calories and watch the carbs.
I’ll do this for awhile and then it’s right back to the kettlebells.