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ClayPainter's Training Log

ClayPainter

Level 2 Valued Member
Introduction
I am a 40 year old male. Over my lifetime I have been peripherally involved in sports and active life, though I have mostly been fat and likely always over-estimated my activity level.
In 2005ish I found KBs and participated a decent amount on the DD forums. I have read RKBC, ETK, PTTP, NW, and now S&S, and Tracy Reifkind's The Swing!.

In 2007/2008 I had reached my goal weight and felt healthy, strong, mobile and capable. Then... I deprioritized my health and I am sitting at the end of 2021 obese, less mobile, and feeling quite week. I need to change and I need to do it now.

I am equipped with 16 kg, 24 kg, and 32 kg KBs. Those will keep me busy for quite some time. Even back in 2008 I never needed anything more than 32 kg.

I have been doing Tracy R's The Swing for 3 weeks now. In those 3 weeks, I feel my body reacting in all the ways that made me love KBs in the first place.
I also realize that I want/need a log to be accountable, so I registered here and will log my progress over the next years.
Starting weight was 270+ pounds (I feel healthy when I am down to 200ish pounds). My goal at the moment is to reach 220 in one year, and I think that is very obtainable.

My current plan is to do a relatively high volume Tracy R swing routine 3 times a week, and TGUs 2 times a week... Yes I know that is not the S&S routine but I have my reasons and know that I am responsible for myself.

Goals Achieved:
Timed Simple (32 kg) 17 Jan 2022
 
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25 Oct 2021 - Exercise 4 of The Swing
On the Minute Workout for 20 minutes
16 kg KB & all 2h swing in this session
1x12
1x13
1x14
1x15
1x16
1x17
1x18
1x19
2x20
2x18
3x16
5x15

20 minute workout for 323 total swings

Notes - I blasted through Tracy R's Exercise 1-3 rather quickly. Exercise 4 is going to take me a while to achieve the goal reps. I'll be here for a few weeks likely.
 
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27 Oct 2021 - Exercise 4 of The Swing
On the Minute Workout for 20 minutes
16 kg KB & all 2h swing in this session
1x12
1x13
1x14
3x15
1x16
1x17
1x18
1x20
8x18
2x20

20 minute workout for 339 total swings

Notes - I blasted through Tracy R's Exercise 1-3 rather quickly. Exercise 4 is going to take me a while to achieve the goal reps. I'll be here for a few weeks likely.
 
28 Oct 2021
24 kg KB - 10 min OTM (1 rep per minute)
TGUs 10 reps total (5 per arm)

These seem to come rather easy. I am thinking about boosting up to 32 kg for 2 reps out of the 10 but don't want to push too quickly.
I may test a little bit or give it another week or two.
 
Introduction
I am a 40 year old male. Over my lifetime I have been peripherally involved in sports and active life, though I have mostly been fat and likely always over-estimated my activity level.
In 2005ish I found KBs and participated a decent amount on the DD forums. I have read RKBC, ETK, PTTP, NW, and now S&S, and Tracy Reifkind's The Swing!.

In 2007/2008 I had reached my goal weight and felt healthy, strong, mobile and capable. Then... I deprioritized my health and I am sitting at the end of 2021 obese, less mobile, and feeling quite week. I need to change and I need to do it now.

I am equipped with 16 kg, 24 kg, and 32 kg KBs. Those will keep me busy for quite some time. Even back in 2008 I never needed anything more than 32 kg.

I have been doing Tracy R's The Swing for 3 weeks now. In those 3 weeks, I feel my body reacting in all the ways that made me love KBs in the first place.
I also realize that I want/need a log to be accountable, so I registered here and will log my progress over the next years.
Starting weight was 270+ pounds (I feel healthy when I am down to 200ish pounds). My goal at the moment is to reach 220 in one year, and I think that is very obtainable.

My current plan is to do a relatively high volume Tracy R swing routine 3 times a week, and TGUs 2 times a week... Yes I know that is not the S&S routine but I have my reasons and know that I am responsible for myself.
Welcome and looking forward to your log & progress.
 
29 Oct 2021 - Volume Decrease
24 kg KB - 2h swing in this session
100 swing in 5 minutes (10 every 30 seconds)

Notes - My legs were giving out in Tracy R's Exercise 4 on Monday and Wednesday, so I thought I would ramp down with fewer swings, and less time, but heavier KG and less rest.
I'll go back to the Tracy R ex. 4 routine on Monday, but thought I would be prudent.

Let's hope that the adage that "consistency trumps intensity" is true. I felt good after the 100 in 5 minutes but it pushed me, and I'm not sure my grip would have lasted if I had done 1 arm swings instead of 2 hand swings.
 
31 Oct 2021 - Sunday
Mobility exercises throughout the day. Halos and Prying Goblet Squats (or shall I say prying goblin squats because its Halloween)...
Ready to hit tomorrow hard with more swings.
 
Monday, 1 Nov 2021 - Exercise 4 of The Swing
On the Minute Workout for 20 minutes
16 kg KB & all 2h swing in this session
1x12
1x13
1x14
3x15
1x16
1x17
1x18
3x20
7x18
1x20

20 minute workout for 341 total swings

Notes: Was hoping to come back today and make a huge dent in progress today, but alas... I'll be on this one for a while the goal eventually for Exercise 4 is
25 minute otm
12, 13, 14, 15, 16, 17, 18, 19, 12x20
it'll be awhile...
My lungs don't give out but my muscles do.
 
2 Nov 2021
TGUs 10 reps total (5 per arm) - KB kg [24, 32, 24, 24, 24]
untimed

Notes:
The 32 was NOT easy... will keep 32 at once per arm until comfortable adding more.
 
Wednesday 3 Nov 2021
24 kg KB
100 swings total 10 OTM
Mix of 2h & 1h that went (3x2h, 2x1h, 3x2h, 2x1h)

24 kg military press
5x3
 
Last edited:
Saturday, 6 Nov 2021 - Exercise 4 of The Swing & TGU
On the Minute Workout for 20 minutes
16 kg KB & all 2h swing
1x12
1x13
1x14
6x15
1x16
1x17
1x18
1x19
7x20

20 minute swings for 339 total swings

10 TGUs (5 each arm) untimed
Weights vary [24, 32, 24, 24, 24]

I reluctantly weighed myself on Thursday:
265.6 lbs - That is not a comfortable number. But at least I have a starting point metric. Here's to a future of me changing exercise and eating habits.
 
Monday, 8 Nov 2021 - Exercise 4 of The Swing
On the Minute Workout for 20 minutes
16 kg KB & all 2h swing
1x12
1x13
1x14
7x15
1x16
1x17
1x18
1x19
6x20

20 minute swings for 334 total swings
 
Tuesday, 9 Nov 2021
TGUs 10 reps total (5 per arm) - KB kg [24, 32, 32, 24, 24]
untimed

Notes: Mixed in 32 kg on 2 and 3 set. Those are tough.
 
Wednesday - 17, Nov

100 1h swings all 24 kg
10 minutes on the minute.

Post-Covid ease-in: Going to finish the week with 2 more days of these moderate swings and work in a couple of sets of TGU.
Low volume & Low intensity to get my body back to pre-infection status.
 
Monday - 22, Nov - Simple-Style Workout

100 1h swings all 24 kg
7.5 minutes (10 every 45 seconds).

10 TGU (5 per arm) 24 kg - 10 minutes

Notes: Covid recovery progressing - feeling significantly better/stronger
 
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