The KettleBell Experience

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Naked TGUs x 5 e/s

Goblet Squats 3 x 5 @ 16kgs KB (good depth)

MP 16kgs KB / Assisted Pull Up Ladders (1,2,3,4,5) x 2

Swings - 8/12 secs for 76 rounds @ 16kgs
(5 swings every 8 secs for a total of 380)
First 25 rounds were 1 armed then a mixture

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
Baked Potato
Brocolli
Cajun Sauce

1 Slice bacon
100g Chicken
1 cup wholewheat pasta
1 cup peppers
Pasta Sauce

Magnum Classic
Slice of Lemon Cake
3 Biscuits
1/2 pint of milk

Decided after training that I wouldn't have time to make my dinner and a shake - it seems I did have time to abuse my diet with crap!

Training had it's ups and downs. TGUs went well and I was really concentrating on keeping my shoulders packed. The result was pain free shoulders. However the pull ups ( not the presses funnily) were really aggrivating my right shoulder so I cut the ladders short. I think I might have to cut pull ups altogether for a while. Hopefully dropping a lot of body fat will be enough to get me approaching 5 pull ups anyway and I can let my shoulder clear in the meantime.

I remembered to put on my HR monitor for the swings. The 1 handed ones were lifting my HR to roughly 170bpms and I dropped to around 163bpms for the 2 handed. 165 was the average for over 25mins work - not too shabby.

Edit: Apparently 1 RM of 198lbs would mean that at 175lbs I should be able to do 5 reps....providing I don't loss strength in the process of dropping another 23lbs. A big ask but at least it gives me some hope :)