T Nation

Ins' Transformation Log// My Journey to Semi-Professional Soccer

Week 4
I took a break the entire week, but Monday.

Monday, Feb 10th - Upper A, week 5
1)Bench - 12x40, 10x50, 8x60, 6x65, 5x70, 1x75kg, 5x60 - I almost failed attempting 3x75
// ss Lat pull downs - 12x20, 12x25, 12x30
2)Incline press with dumbbells - 12x12.5; 12x15; 12x17.50; 10x20 - / SS chins - 5,4,4,3
chins

8pm soccer - injury once more called

Feb 12th , Sunday, week 5
Upper B

  1. Standing Dumbbell Press 10x10, 10x12.50, 10x15, 10x17.50, 10x20 // - added 1 rep however bad form
    SS chest supported rows machine 12 x 60, 12x70, 12xmax weight of the machine …
  2. Pandley Row 12x40, 12x45, 12x50, 12x55, 12x60/ bad form
    SS push ups 23, 20, 15 - added reps

I kind of forget to log.
Week 6 I managed to do upper A, 400 kettlebell swings mixed with a front squat and a soccer game. Real life has been bussy, however my diet has been shit as well.

Feb 24h , Monday, week 7

Started the 10 000 Kettlebell Swings Challenge
Figured since consistency is my main problem, such a challenge should help me keep disciplined.
24 kg kettlebell
So I did:
Cluster 1,2,3 at:
10 swings + 2 dips
15 swings + 3 dips
25 swings + 4 dips
50 swings
Cluster 4 and 5:
10 swings + 2 dips
15 swings + 3 dips
25 swings + 4 dips
35 + 8 + 7 swings with a 3-5 seconds rest between sets as grip and heart were pumping

500 swings + 60 dips in total. 19 500 swings to finish :smiley:

Feb 25th, Tuesday, week 7
10 000 kettlebell swings challenge day 2
Swings + chins
Cluster 1,2,3 at:
10 swings + 1 chin up
15 swings + 2 chin ups
25 swings + 3 chin ups
50 swings
Cluster 4
10 swings + 1 chin up
15 swings + 2 chin ups
25 swings + 3 chin ups
30+ 10+ 10 swings with a 3-5 seconds rest between sets as grip and heart were pumping
Cluster 5 my grip was death due to the chins so I skipped chins
10 swings
15 swings
25 swings
40 + 5 + 5 + 5 swings
The last cluster was painful
500 swings + 20 chibs in total.

Only 9000 swings to finish!!!

X

Feb 26th Wednesday
It was my off day from the swings so I decided I will do some arms training

Long story short I did 5 different exercices 2 sets each for biceps and triceps.

Feb 27th, Thursday
500 swings + OHP 40 kg
Using the old scheme
First time did the swings without a break.
Also I was able to do it for only 52 minutes.
First two work outs were slightly over 60 mins

Feb 28th, Friday
500 swings + Front Squats 60 kg

8pm soccer 1 hour

Injury is completely recovered. To be honest these swings have transferred very well to my soccer prep.

March 2nd, Monday
10 000 kettle bell swings challenge, week 2
500 swings + 30 chins

8 pm 1 hour soccer

March 3rd, Tuesday
10 000 kettle bell swings challenge, week 2

500 swings + 45 dips

March 4th, Wednesday
Rest day, so I went to the gym to do some arms
Basically biceps and triceps curls 4 exercises each muscle group for 3 sets

March 5th, Thursday
10 000 kettle bell swings challenge, week 2
500 swings + 30 reps OHP 45 kg barbell, increased the OHP weight

March 7th, Saturday
10 000 kettlebell swings challenge week 2
500 swings + 30 reps Front Squats - 60 kg

Yesterday I was feeling burned out from work and lack of sleep the last week, so took the day off

There was some progress with the time. I did first work out of the week in 42:30 mins, while the last in 40:30 mins. Not terrible, but not great.

So 4000 swings done. 6000 more to go!

This week - Mon to Fri - my diet has been on point, but I still measure at 94.5 kg. Still I lost 1.5kg since the beginning of the challenge.

March 9th Monday
10 000 kettle bell swings challenge, week 3
500 swings + 30 chins

March 10, Tuesday
10 000 kettlebell swings, week 3
500 kettlebell swings + 45 dips
Time 39:30 mins

I am at 5000 swings. Half way passed.

March 11th,

Did some upperbody work to keep muscle while trying to lose some weight via the conditioning work I am doing atm.

Nothing worth logging though.
Some incline presses, close grip bench press, some rows and close grip hammer pulls, some biceps and triceps work. Moderate weight, 10 reps mostly.

March 12th, Thursday
10 000 kettlebell swings challenge, week 3
500 swings + 30 OHP at 60 kg
Time 38:30

March 24th

Well its been awhile with the coronavirus.
I did a small workout for shoulders once and ran about 2km another time. But I have not traines much. Life hit us like a truck and I have been stuck in home for almost 2 weeks.

Anyway I will try to work out. Today was a chest day

Push up 1x20, 4x15
Incline push ups 5x10
4x10 crunches

Thursday, March 26th

I found a 10 kg old school kettlebell that stayed at my grandmas from my grandad.

Anyway I did
3x20 oh presses per hand
3x12 oh triceps presses per hand
3x10 biceps curls per hand

3x10 lat rises per
3x10 diamond push ups
3x10 hammer curls

Felt some pain on the left shoulder