1HS: 10 EMOM for 10 minutes @28
Barbell Ab Roller: 3 x 5 @135
Day 1 of training for the T-Nation Transformation. A little back round on me. 49 years old, 6 feet tall at a not so hot looking 250lbs. I’m probably at least 25%body fat. I’ve needed both of my knees replaced for the last few years but haven’t yet. As well, both elbows have had several surgeries so I tend to do a lot of floor presses with kettlebells.
I’m a big fan of Pavel T and the Strong First methods so I’ll be using for the first few months a program built on waving volume with the 1 hand swings starting with ten sets of ten and waving up from there. All sets will be on the minute and with a 28kg bell for the first six weeks, possibly moving up to a 32kg for a second round of six weeks. This will be every other day, Monday, Wednesday and Friday. One Tuesdays and Thursdays I’ll be working a floor press and pull up program. Depending on how knees are feeling there’s a possibility of doing 3 x 5 squats on these same days but we’ll have to see how things go. At my age and injury history after 28 years in the Navy I’m not all concerned about size, more about quality of life and not looking like a beach whale this summer.
Have a great day!