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ClayPainter's Training Log

well - some unidentifiable virus with symptoms like pneumonia has laid me out for the past 4+ weeks.
It hasn't been pleasant. My lungs are now starting to clear up, but fatigue and malaise persist.
Doctor appointments have been fruitless.

Despite that - weight loss has continued on track (losing most of my appetite has likely driven this).

BW = 244.0

I have not trained, but I hope to start ROP from the beginning on Monday (fingers crossed).
 
I'm glad your virus begins to ease. I'm planning to start ROP too, but I have to fix my knee first.
 
Well... After ruling out a host of viruses it was said, 'it must be bacterial,' and I was given a 7 day antibiotic prescription. I finished my last dose today. I feel quite a bit better. Not 100% but 80-90% better.

I started training again today, but I had lost a decent bit of strength. I also can only really budget 30 min max to a workout right now, so I re-evaluated things today and decided to start Geoff Neupert's The Giant 1.0:

Day 1 - Week 1
15 sets of 5, double C&P 16 kg kbs. Total of 75 reps.

Notes: 20 kg KB would be better for me for this, but 24 is too heavy as prescribed and I don't have 20s so I'll rock the 16s for the entire 1.0 and then maybe bump up to 24...?
 
Thanks, @ShawnM - I appreciate the encouragement.

BW - 243.6 lbs
I backslid a bit on weight. The weight gain isn’t enigmatic and I know which behaviors lead to it. Likely water and fat mix.

Day 3 - Week 2
19 sets of 4 - double C&P 16 kg KBs (76 total reps) - 30 minutes

Week 2 finished of The Giant 1.0 - 2 more to go.
 
Sat - 9 Apr

Day 3 - Week 3
20 sets of 4 - double C&P 16 kg KBs (80 total reps) - 30 minutes

Week 3 finished of The Giant 1.0 - 1 more to go, which is a deloading week.
 
Mon 11 apr
Day 1 - Week 4


12 sets of 5 - double C&P 16 kg KBs (60 total reps) - 20 minutes

Week for is a deloading week, so I'm doing 2/3 the time and reps of week 3.
 
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Sat - 16 Apr

Day 3 - Week 4
14 sets of 4 - double C&P 16 kg KBs (66 total reps) - 20 minutes

The Giant 1.0 complete

Going to test rep max with 24s

If that is 10 rep max will rerun 1.0 with 24s

The beauty of @Geoff Neupert programs are the simplicity, but at times, an novice like myself craves a few more details, e.g., when to retest and how long to rest post rep-max retest to launch into another cycle.

I took it easy in week 4 so I am tempted to retest tomorrow and start another cycle on Tuesday but worry about not giving enough rest time.
 
Monday 18 Apr
Tested 10 rep max double C&P

24 kg KB is the new 10 rep max.
I could have eeked out 12-ish but form would have suffered.

Will do another run of The Giant 1.0 with the 24s starting tomorrow.

This is going to be a whole new ball game with the 24s instead of the 16s.
 
Monday 18 Apr
Tested 10 rep max double C&P

24 kg KB is the new 10 rep max.
I could have eeked out 12-ish but form would have suffered.

Will do another run of The Giant 1.0 with the 24s starting tomorrow.

This is going to be a whole new ball game with the 24s instead of the 16s.
Good luck.
 
Thurs 21 Apr
Day 2 - Week 1
7 sets of 6 - double C&P 24 kg KB (42 total reps) - 30 minutes

Felt strong and went hard. That one was difficult and has me tired.
 
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