The Log of Conjugate PR's

[Fred J]

Monday 6-11-24

* Since I haven't been able to be as active because of the lower back problems I have
made an effort to lose some weight and I've dropped 22 pounds of flab and now weigh 196
My goal now is to trim down to 175 to 180 pounds of functional muscle. No More Flab.

Man that is awesome. I know how hard it is to do after dropping a like amount a couple years ago.

[Meshuggah]

Man that is awesome. I know how hard it is to do after dropping a like amount a couple years ago.

Thanks! One thing that really helps is a 10 minute walk after every meal. I also eliminated almost all sugar and worthless carbs.
It's very unlikely that I will chase max barbell lifts again, they are just no longer beneficial for my long term overall well being.
This new video confirms what I have believed for a long time about Barbells vs Kettlebells...



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Wednesday 6-12-24

Dumbbell Suitcase Carry with 25#

10 Minutes - Hand Switch Every 40 Paces

Two Arm Kettlebell Swing (EMOM)

10X10 @ 44#

Volume Total: 4,400 Lbs in 9:15

Music: Alice In Chains - Dirt

The EMOM Swings burn fat and are a good test for my lower back.
Hopefully I'm not hobbling in the morning...

[BrooklynJerry]

Hey Shug, thanks for posting this great video. It sure makes a lot of sense.
I recently read somewhere that the best "exercises" when you are older are the ones you'll continue to do.

[Meshuggah]

Hey Shug, thanks for posting this great video. It sure makes a lot of sense.
I recently read somewhere that the best "exercises" when you are older are the ones you'll continue to do.

You bet, he has a lot of great training information. Most of my future training will be with Kettlebells and Steel Clubs.
I'm working on eliminating my body fat and building that functional wiry strength and conditioning. My Kettlebells
are the ultimate training tools for building the kind of Strength and Conditioning I'm now after.

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Thursday 6-13-24 / Indoors

Kettlebell Halo

1X20 (10L, 10R) @ 35#

Kettlebell Around The Body Pass

1X20 (10L, 10R) @ 17#
1X40 (20L, 20R) @ 35#

Music: Def Leppard - High 'N' Dry

[Meshuggah]

Friday 6-14-24 / Indoors

Dumbbell Suitcase Carry with 25

10 Minutes - Hand Switch Every 40 Paces

Double Kettlebell Gorilla Row

3X6 @ 44s

Two Arm Kettlebell Swing (EMOM)

10X11 @ 44

Volume Total: 4,840 Lbs in 9:15

Music: Alice In Chains - Alice In Chains

* My lower back is tolerating the Two Arm Swings quite well and that makes
me happy because it's the single greatest conditioning exercise in existence.

[Meshuggah]

Saturday 6-15-24 / Weight 193 / Indoors

Dumbbell Suitcase Carry @ 30

10 Minutes - Hand Switch Every 40 Paces

Dumbbell Hamer Curl & Press

2X10 L&R @ 15
3X6 L&R @ 25

Kettlebell Sumo Deadlift (Narrow Stance)

3X8 @ 88

Music: Led Zeppelin - Physical Graffiti

* Heaviest Deadlifts since the back injury in January.
** I dropped another 3 pounds of fat this week.
25 down, 18 to go. I want to be a wiry 175 by my B-Day in Aug.

[Meshuggah]

Monday 6-17-24 / Indoors

Ab Crunch - 1X25

Hip Thrust - 1X25

CoC Gripper

Deftones - Around the Fur

Nothing much today, the Hammer Curl+Press combos I did Saturday has my
right elbow in extreme pain.The pain is so bad I can't flex my arm or even pick
up a 20 pound dumbbell. I've never had elbow issues and this definitely sucks.
I'm still fighting sciatic issues in my leg and foot from the January back injury.
My body just keeps failing me at every turn anymore. I'm very tired of it.

[BrooklynJerry]

Just do what you can, don't let it get you down.

[Meshuggah]

Just do what you can, don't let it get you down.

Yeah I know, but it's getting ridiculous.

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Thursday 6-20-24 / Indoors

Standing Knee Raise - 5X24

Kettlebell Goblet Box Squat (18" Box)

1X15 @ Bodyweight
1X10 @ 35
1X10 @ 44

CoC Gripper Work

Music: Skid Row - Slave to the Grind

* Elbow is still bad, but I was able to hoist and hold the Kettlebell in position for the Squats.

[Meshuggah]

Saturday 6-22-24 / Weight 191 *

Dumbbell Suitcase Carry with 25#

10 Minutes - Hand Switch Every 40 Paces

CoC Grippers

Music: Porcupine Tree - In Absentia

* I Dropped another 2 pounds this week. I'm now down
27 pounds total and hope to be under 190 by next Saturday.
I want to be a Ripped 175 to 180 for my 63rd B-Day in mid August.