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Sean Townsend

Level 1 Valued Member
It was Monday, Mondays suck, and I got 'er done. No changes as I really just wanted to set the standard for the week. I had a busy workday but managed a couple of 10 minute circuits. I revisited some of the S&S book to make sure I'm doing things correctly.

FitNotes Workout - Monday 12th August 2019

** Kettlebell Halo ** (Warmup)
- 12.0 kgs x 10 reps [7:00 am]
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps

** Goblet Squat ** (Warmup)
- 12.0 kgs x 5 reps
- 12.0 kgs x 5 reps
- 12.0 kgs x 5 reps

** Supine Bridge ** (Warmup)
- 5 reps
- 5 reps
- 5 reps

** 2 Hand Kettlebell Swing **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Kettlebell Half Getup **
- 4.5 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps

** Pull Up Bar Hang **
- 00:25
- 00:25
- 00:25
 

Sean Townsend

Level 1 Valued Member
FitNotes Workout - Wednesday 14th August 2019

** Kettlebell Halo ** (Warmup)
- 16.0 kgs x 10 reps [7:00 am]
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Goblet Squat ** (Warmup)
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps

** Strongfirst Hip Bridge ** (Warmup)
- 5 reps
- 5 reps
- 5 reps

** 2 Hand Kettlebell Swing **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps [One hand right]
- 16.0 kgs x 10 reps [One hands left]
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Kettlebell Half Getup **
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps

** Pull Up Bar Hang **
- 00:25
- 00:25
- 00:25

** Hollow Body Ground Hold **
- 00:30
 

Sean Townsend

Level 1 Valued Member
FitNotes Workout - Thursday 15th August 2019

** Kettlebell Halo ** (Warmup)
- 16.0 kgs x 10 reps [6:53 am]
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Goblet Squat ** (Warmup)
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps

** Strongfirst Hip Bridge ** (Warmup)
- 5 reps
- 5 reps
- 5 reps

** 2 Hand Kettlebell Swing **
- 16.0 kgs x 10 reps [One hand]
- 16.0 kgs x 10 reps [One hand]
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Kettlebell Half Getup **
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps

** Hollow Body Ground Hold **
- 00:30

** Pull Up Bar Hang **
- 00:30
- 00:30
- 00:30
 

Sean Townsend

Level 1 Valued Member
FitNotes Workout - Friday 16th August 2019

** Kettlebell Halo ** (Warmup)
- 16.0 kgs x 10 reps [0700]
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Goblet Squat ** (Warmup)
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps

** Strongfirst Hip Bridge ** (Warmup)
- 5 reps
- 5 reps
- 5 reps

** 2 Hand Kettlebell Swing **
- 16.0 kgs x 10 reps [One hand]
- 16.0 kgs x 10 reps [One hand]
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Kettlebell Half Getup **
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 2 reps
 

Sean Townsend

Level 1 Valued Member
I had to catch up to posting here as I've been busy. Several highlights this week:
- Started incorporating one hand swings
- Started doing halos and squats with the 16 kg kettlebell
- I finally got in 5 total S&S workouts for the week
- Today I got to coach my youngest son on S&S as he wants to do it too
- Today I achieved full getups with 8kg and half getups with 12 kg
Things are starting to happen and I'm feeling stronger.

FitNotes Workout - Saturday 17th August 2019

** Kettlebell Halo ** (Warmup)
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Goblet Squat ** (Warmup)
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps

** Strongfirst Hip Bridge ** (Warmup)
- 5 reps
- 5 reps
- 5 reps

** 2 Hand Kettlebell Swing **
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Kettlebell Half Getup **
- 8.0 kgs x 2 reps [Full getup]
- 8.0 kgs x 2 reps [Full getup]
- 12.0 kgs x 2 reps [PR]
- 12.0 kgs x 2 reps
- 12.0 kgs x 2 reps
 

Kiacek

Level 7 Valued Member
- Started incorporating one hand swings
- Started doing halos and squats with the 16 kg kettlebell
- I finally got in 5 total S&S workouts for the week
- Today I got to coach my youngest son on S&S as he wants to do it too
- Today I achieved full getups with 8kg and half getups with 12 kg
Things are starting to happen and I'm feeling stronger.
Wow!
It sounds like it's been a great week; congrats on all your success, but especially on being a great role model of health to your kids!
 

Sean Townsend

Level 1 Valued Member
Sunday is weigh in and measurements. 5lb overall weight loss, small gains in chest, losses in upper arms, hips, thighs, and calfs (does the word calves apply to muscles or just cattle?) There is fat to lose in all those areas so I'm not suspecting any muscle loss, especially since my shoulders are holding on and chest increased.

8/18/2019 10:13:25 Bodyweight 298.8 lbs -5.6
8/18/2019 11:04:17 Neck 16 in
8/18/2019 11:04:37 Shoulders 53 in
8/18/2019 11:04:58 Chest 49.5 in +0.5
8/18/2019 11:05:24 Waist 51.5 in
8/18/2019 11:06:04 Hips 54 in -0.5
8/18/2019 11:06:47 Upper Arm (Right) 16 in -1
8/18/2019 11:07:12 Upper Arm (Left) 16.5 in -0.5
8/18/2019 11:07:39 Forearm (Right) 12.5 in
8/18/2019 11:07:48 Forearm (Left) 13 in
8/18/2019 11:08:13 Thigh (Right) 30.5 in -0.5
8/18/2019 11:08:19 Thigh (Left) 30.5 in -0.5
8/18/2019 11:08:59 Calf (Right) 17.5 in -0.5
8/18/2019 11:09:08 Calf (Left) 17 in -0.5
 

Sean Townsend

Level 1 Valued Member
Today was just punching the clock on a S&S workout this morning. I had jury duty and actually got selected, so I'm spending the next 3 days sitting down in a jury box all day. My plain to adapt is just to make sure no S&S workouts are missed this week and maybe walking some stairs during breaks. I'm increasing my half get up weight to 12kg to see if it strengthens my shoulders enough to progress to full getups on Friday. There is still some instability in packing the shoulders that has me taking that progression slowly.

FitNotes Workout - Monday 19th August 2019

** Kettlebell Halo ** (Warmup)
- 16.0 kgs x 10 reps [0700]
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Goblet Squat ** (Warmup)
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps
- 16.0 kgs x 5 reps

** Strongfirst Hip Bridge ** (Warmup)
- 5 reps
- 5 reps
- 5 reps

** 2 Hand Kettlebell Swing **
- 16.0 kgs x 10 reps [1 hand]
- 16.0 kgs x 10 reps [1 hand]
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Kettlebell Half Getup **
- 12.0 kgs x 2 reps
- 12.0 kgs x 2 reps
- 12.0 kgs x 2 reps
- 12.0 kgs x 2 reps
- 12.0 kgs x 2 reps
 
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