achieving financial freedom one lazy step at a time

Tag: kettlebell swings

The health report – August

No measuring as our weight scale is actualy broken (one of our cats is to blame). Although I did continue the slow and steady progress this was even harder in August than it was back in July. Yesterday I had my intake meeting with the dietician and she confirms I am probably missing necessary nutrients for all the exercises I am doing at the moment. Next week I am going to have some blood work done to check this.

I’ll write some more about the visit with the dietician in a separate post and just stick to my overview of my exercises for the last month.

Fitness

Once again I didn’t miss any fitness days. I also was able to add a bit of weight or reps to some exercises. But it is getting increasingly hard. I know I have posted before that progress here should slow down but now this is really happening. In part this is because of my greasing the groove routine (more on that later), But I believe it also is because I am not eating right. This is a big motivation for the moment to correct my eating habits!

Below you can see that the last three weeks my progress have been almost flat:

I still added 2 000 kg extra weight in total to my fitness exercises. Even if it is now over a six week time that is not bad. Hell, I am even starting to close in on the 1 million kgs lifted weight in total!

Greasing the groove

I got my sit up repetitions to 35 and then the 10 kg kettlebell finally arrived! The first week I switched my 25 reps with a 4 kg kettlebell to 10 reps with the 10 kg kettlebell and then over the next weeks I have added to the reps.

So currently I am at 35 reps for the sit ups and 16 reps for the kettlebell.

I am pretty happy with this progress and it might also explain why adding weight to the fitness routine is harder at the moment. Going from 10 to 16 reps might not seem all that much but it is 6 extra reps, 8 times a day for 6 days. For a whole week that is an extra 288 reps of 2 880 kg extra swung!

Cardio

This is where I am not very happy with myself. Rowing has been reduced to only once a week. And this time I didn’t even have the excuse of working a lot in the garden. I didn’t no anything in the garden!

I only did my rowing on Sunday. Weekdays I just could not find the mental energy to row for 20 minutes. So this was bad and I really need to apply myself more here. I am generally low on energy so I am hoping better eating will help here. But bottom line is I need to be doing more cardio and until my eating has improved I just need to push through and keep up the rowing!

I do have to say that doing three seperate exercices do help me mentally. Where in the past I just did one thing and then when I hit a rough spot in that one thing I usually quiet doing it completely I can now fuck up one of the three but still feel good about the fact that progress has been made in the other two, This progress then motivates me to correct the one thing that was not good.

So here is hoping on a better rowing report next time.

The health report – July

I dropped to 115 kg but didn’t get around measuring so no new table this month. I also came to the conclusion I am going to go see either a dietician of a health coach? In part this is because I am not loosing weight the way I want to. But also because it starts to become harder to add to my exercise routines. I seem to be missing the necessary fuel for all the exercising I am doing at the moment.

The slow and steady progress is still there but is it becoming harder.

In the first draft of this post I actually wrote I was not happy with how my exercises went but after some reflection I have changed by mind about that. I actualy am very ok with my exercing of the last month. Full explication of why I changed my mind below.

Fitness

I didn’t miss any fitness days and once more added something somewhere each and every week.

The week of 18/07 saw me lifting a total of 20 136 kg. This is 2 600 kg more than a month ago. It might explain in part why adding weight or repetitions to an exercise is starting to become more difficult. After all, I am a doing quit a lot as it is.

Total numbers for about 13 months of fitness aren’t bad either:

Greasing the groove

I missed half a day of greasing the groove. It was a Saturday where I only did 4 reps and not the standard 8. It was also a where I did a lot of working in the garden and I just couldn’t find the energy to stop the garden work to come in and do my sit-ups and kettlebell swings and then gho back out again to continue. Especially because I was sweating like an otter.

I am also still waiting on my ordered 10 kg kettlebell so I decided to increasy my sit ups. Last week I did 32 reps for 6 days a week. That’s 1 536 sit-ups over a 1 week period. With all this progress you might be wondering why I would think last month was bad exercise wise. Well the main reason was my cardio.

Cardio

Rowing is still at 20 minutes and I actualy missed quit a few rowing days. I more or less skipped about half my rowing exercises!

The resaon for this is the work in the garden.

The weather in Belgium over the last two months made my grass grow really fast and really high. A heat wave and rain prevented me from cutting it when it was lower so now I had almost 2 meter high grass to handle. Cutting my grass in my garden has alwasy been done with a brush cutter. But believe me that 30 or 40 cm grass is a lot easier to cut then 2 m high grass. It normally takes me about 5 hours (spread out over serveral days) to do the entire garden. I have now spend over 10 hours and have still a spot to go (I also have aprety big garden). And it has been a lot more physically demanding work also. Where I normaly just let the cutting lying on the ground I now also need to clean up the cutting as it covers the entire ground preventing the new grass to grow. Adding extra work on top of the 10+ hours I have spend cutting the grass in the first place! The warm, very mosist weather hasn’t helped either. It has been a brutal couple of weeks. And the rain and sun are making the freshly cut grass grow so fast that by the time I will be finished with the last of the high grass, the spot I started will be ready to be cut again! And I beter do cut it right then, to avoid having to deal with too high grass once more …

So I was a bit miffed about missing all that rowing but writing it all down made me realise I actually increased my cardio work out! Just not on the rowing machine but by working the brush cutter for several hours a week.

Now I am actualy happy I skipped the rowing as it would have been to much stress on my body and probably would have leaded to injuries. And an injury would have stopped all exercises.

If I sum it all up: I did all my fitness and improved in weight or repetitions. I improved the sit up reps of my greasing the groove and in an entire month only missed 120 reps which is tiny compared to the total of sit ups I do in one week now. And yes, I missed around 7 rowing exercises. But each one of those was replaced by at least an hour of working with a brush cutter in my garden. Physically speaking, last month was probably the most physically demanding month since my university years! So hell yeah, I am actualy pretty happy with last month!!

The health report – June

Yes, I finally got around to weighing and measuring myself! So here is the overview table.

Date:weightneckchestbellyarm
24-10-2017114 kg43 cm124 cm124 cm39 cm
15-5-2018104 kg42 cm115 cm114,5 cm38 cm
17-6-2018104 kg42 cm118 cm115 cm38 cm
15-7-2018101 kg41 cm118 cm115 cm38 cm
15-8-201899 kg41 cm118 cm113 cm38 cm
15-9-2018101 kg41 cm118 cm114 cm38 cm
15-10-201898 kg41 cm118 cm113 cm38 cm
02-02-2020115 kg43 cm124 cm 126 cm40 cm
16-06-2021117 kg45 cm126 cm125 cm41,5 cm

I am still keeping my focus on a slow and steady progress in my exercises but it is time I start to look at my weight again. Rowing with this much extra weight is starting to become more difficult. But I’ll go into that in the rowing segment.

There are a few interesting things to note in this overview.

First is off course that my weight is bad. 117 kg is the heaviest ever in this overview.

But I have been exercises for the last year and that 117 kg isn’t the same kg as the 115 kg I was in February 2020 (last decent weighing I did before starting to exercise).

How can I tell? Well, both neck and chest are now a full two cm wider (and my arm 1,5 cm) and believe me, that is not where the fat is on my body.

Actually, my chest is now 1 cm more than my belly. Back in 2017 both were the same size (124cm) and I weighed 114 kg then too. If you actually compare the 114 kg of 2017 with the 115 kg of February 2020 You will notice my neck and chest measure the same. That 1 kg of fat can be found in the 2 cm of difference of the belly!

Conclusion: the 117 kg now contains more muscle. Something you would expect after one full year of exercising. Those muscles explain why the chest and arm measurements went up and I now have the belly width of my 114 kg weighing self. I roughly added 3 kg of muscles over the last year!

Honestely, I am pretty motivated now to lose 3 kg so I can compare one on one with the 114 kg back in 2017! I am not going to make it a hard goal (because I don’t do those anymore) but I am going to focus a bit more on what I eat and see where it takes me.

Let’s dive into the exercises

Fitness

Again, I did not miss any fitness days and continued to add something (either a little bit off weight or some extra reps) to an exercise each and every week.

The result is a slow and steady progress. At the writing of my last post I had lifted 15 504 kg in one week. Now I am at 17 530 kg or 2 000 kg’s more!

Since I am doing low intensity but lots of reps I was wondering if I was actually building strength. Turns out I am! With friends visiting for a BBQ I finally could test how much my maximum bench press weight is now (somebody has to lift it if I can’t because no safeguard on my in house set-up). Pretty happy to report my max is now 70 kg!!

So yes, this low intensity, lots of reps approach does build up strength. Also, I do not think I will ever again weigh less than 95 kg but if I am at 70 kg bench pressing now, 95 kg should be reachable with this approach! I just have to keep the slow and steady approach! I’ll check my max bench press again sometime next summer.

Greasing the groove

I missed one day of greasing the groove. A wednesday where we went to visit Bruges. No American and Asian (because pandemic) tourists means us Belgians have this beautiful city once more all to ourselfs! For some strange reason Bruges does not have dedicated ‘do your sit-ups here’ spots all over the historic centre so no greasing the groove that day. I did go to the office twice in the last month and yes I did do my exercies there. Strang looks from the few co-workers present? You betcha! Me not giving a crap? You betcha!

I also stayed at 25 reps of sit ups for the entire month as I was building up my kettle bell swings. I am glad to report I reached 25 reps there too! So that was 25 reps, 8 times a day for six days for the kettle bell swings and also for the sit ups.

The kettle bell weight is only 4 kgs because that was what I had laying around. I have ordered a 10 kg weigth and I am waiting on it’s delivery. When that one arrives I will drop my reps to 10 reps to compensate for the heavier weight and then start to build those up again. In the mean time I will increase my sit-up reps because I am adding something, somewhere each and every week …

Cardio

Didn’t miss any rowing last month! Woohoo!

So yes, that does mean rowing for 18 minutes when we got back from our day visiting Bruges. It also meant rowing for 20 minutes in our current 31 degrees celius heat wave (I was a puddle of sweat on the floor afterwards). I did both and I am pretty proud of it!

I also reached 20 minuts of rowing this week because I continued to add one minute every week. I am going to stay at this level for the next month. I have a few reasons for this:

  • I think I build up to 20 min a bit quick. Once at 15 minutes I feel like I should have added 1 min only every two weeks
  • 20 minutes of rowing in a heatwave is crazy. Luckily next week promises lower temperatures but I can use a less intense week or two. Also thinking about buying a mobile airco unit …
  • I weigh 117 fucking kgs! And I am rowing for 20 minutes at a pretty decent tempo. Somewhere around the 15 min mark my body is really not liking it anymore. I can’t really blame it. A person of my weight should not be doing this! Especially not in a heatwave … The reality is I need to get rid of some fat if I want to continue to add time to my rowing.

So rough goals for the next month are:

  • adding a bit to my fitness (I am ok there, not really having pushed myself too hard over the last month).
  • adding some sit up reps to the greasing the groove routine (I am actually eager to add some here since I didn’t do it for a month!)
  • staying at 20 mins of rowing
  • a bit more focus on food and see where I am weight wise at the next post