Just did the C8B300 in 18:32. Marks the first time I’ve done this workout in over two months! The last time I did it was on February 19, when I did it in 16:30.

It was rough, which means that I really needed to do it.

Note: was about 19 hours fasted.

Did a repeat of the Thrustwingprees 300 workout (TSB300) from February 12^th:

- 100 Single-arm Thrusters, 35 lb. kettlebell (50 per arm, broken down into sets of 20 with a minute rest between each set)

- 100 70 lb. Kettlebell Swings (broken down into sets of 10 with a minute of rest in between)

Elapsed time at this point — 25 minutes on the nose (that includes the jumping jacks).

- 100 Burpees. At this point, goal was to be regimented but mainly going for time efficiency (i.e. as quickly as possible, but regimenting rest).

Total time: 37:40 — I thought I was making terrible time, too, but managed to beat out my time from a month ago by almost four minutes. Woot!

The TSB300 is even more brutal than I remember it. This workout destroys me. As I am typing this, I’ve got sweat runners going everywhere. Totally disgusting. Time to go surprise the wife with a hug*!

Off to a happy hour now. It’s the weekend. Be Active!

*Yeah, right. Do you think I’m crazy?

Did a repeat of a workout I did two weeks ago:

Did the C8B300 in 16:48. Rested two minutes. Then did 100 70 lb. (2 pood) kettlebell swings. Total time was 26:29 (So the 100 kb swings took a shade under 8 minutes).

All rest periods the same (i.e. two minutes between the cardio circuit and the kettlebell swings).

This week’s times:

C8B300 in 16:29
KB Swings in 7:53
Total time: 26:22

So 19 seconds faster on the circuit and 12 seconds slower on the swings.

You win some, you lose some. Hey, I was 20 hours fasted this time around.

Did the C8B300 in 16:48. Rested two minutes. Then did 100 70 lb. (2 pood) kettlebell swings. Total time was 26:29 (So the 100 kb swings took a shade under 8 minutes).

Did a modified C8B300 subbing decline push-ups for spider-man push-ups (feet raised on a stability ball - a bit tricky), split-leg squats for walking lunges, and stability ball planks for the regular variety. 18:15 (lost a bit of time falling off the stability ball on the first set of push-ups).

Jogged a mile on a treadmill (12 minutes - slow, but I’m a] not a runner b] running in my five fingers, which takes some practice).

Cycled on a stationary bike while watching a South Park episode (21 minutes - avg. heart rate of 125, L6).

Did a repeat of the kettlebell cardio circuit I made up from yesterday:

60 reps, run in place (each knee goes up per rep)
20 alternating 35 lb. kettlebell swings
20 split squats
10 ATB uppercuts, 35 lb. kettlebell
60 second plank
20 air squats
10 swing and press, 35 lb. kettlebell
10 70 lb. kettlebell swings
Rest 1 minute

Three iterations.

17:40

Similar to yesterday, I did a cardio circuit – this time the standard C8B300. Took me a whopping 18 minutes to complete … I’m guessing b/c I had pigged out about 30 minutes prior to working out.

Rested about an hour.

Then, I made up my own cardio circuit – one that requires kettlebells. Here’s what I did:

Jog in place for 60 reps whereby both knees go up per rep
20 alternating kettlebell swings, flipping at each switch, 35 lb. kettlebell
20 split squats (10 per leg whereby one leg is bent back, resting on the bed while the other leg handles the squat)
10 ATB uppercuts (w/a flip) – 35 lb. kettlebell
60 second plank
20 air squats
10 35 lb. kettlebell swing/flip/press/flip/swing
10 70 lb. kettlebell swings
Rest 1 minute

Repeat for three total iterations.

Time: 18:01. Sweating hard. Good cardio circuit (And a nice change/use of existing equipment).

Today’s workout was:

60 jumping jacks
20 uneven push-ups (10 per side using a 70 lb. kettlebell to make the surface uneven)
20 standing lunges (10 per side)
20 mountain climbers (10 per side)
20 air squats
60 second plank
5 burpees
10 70 lb. kettlebell swings
Rest 1 minute

Repeat for a total of three rounds

Rested around 45 minutes and then did it all again subbing a 45 second wall squat for the air squats.

First time was 16:15 – second time took 17:20.

Twenty-eight hours fasted, I did the C8B300 in 16:46. After about a three or four minute rest I did 5 sets of 30 seconds work / 30 seconds rest of each of these kettlebell drills with my 35 lb. kettlebell:

Single-arm swings (alternating arms at the top of each swing)
ATB uppercuts (flipping the bell)
Swing/flip/catch; press/flip/swing
ATB hot potatoes

Total exercise time was 40 minutes. Again, the goal here was glycogen depletion. I believe I’ve accomplished depletion now – both by fasting (liver glycogen depletion) and rep-heavy weight lifting (Over two days – 2xC8B300, 10x10 yesterday, KB drills). Based on weight, I’ve swung back to around 173, which was my pre-NYE weight (post-NYE weight was 183: I’ve explained the drastic fluctuation here).

And maybe my eyes are tricking me, but I think I’m seeing some visual cues as to improved leanness! Woot!

After a much-needed rest day yesterday and having replenished all my glycogen stores via the various New Year’s celebrations, today’s goal was glycogen depletion. Here’s how I went about it: I started with 10x10 of the following exercises, completed in circuit fashion with a minute of rest after each set:

Push-ups
35 lb. kettlebell rows (10 per arm)
18 lb. kettlebell military press (10 per arm)
35 lb. upright row
Air Squats
53 lb. kettlebell dead lifts
Rest 1 minute

Total time to completion on all 10 sets was 36:45.

I then rested four minutes and starting at 40:45 on the stopwatch, I did the Ballantyne’s Crazy 8 Bodyweight Cardio Circuit (C8B300). Needless to say, having already done some 600 reps of exercises, I was a bit slower on the C8B300. Nevertheless, I finished at 59:52, so 19:07 seconds on the C8B300. Not really fast, but hey, not bad either. And that I got the entire workout done in less than an hour? I get at least two gold stars for that!

Followed up with a shower and lunch consisting of a small new york strip steak (trimmed of most of the fat) over four overeasy eggs over a bed of spinach — all was cooked in extra virgin coconut oil. Quite tasty!

And now begins a 30 hour fast!