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Weekly Diary- Day Five


43 years old, 150 pounds, about 10% fat and on the way!

Today I have broken things up a bit to apply as much muscle shock as possible, and keep my whole body primed to exercise.

I am still learning to handle the 20 kg weight, and am also utilising the 12 kg for more specific muscle building movements.

 Warm up/ stretch

Cycle one:

one arm pushups, sets,

20 kg kettlebell swings x 10 x 5

 single leg pistols, no weight by sets of 5

ab roller, sets of 8 x 4


Cycle Two:

12kg single arm palm press x 5 both arms x 4- this will specifically target my balance and control issues with the weights

ab roller continued

single arm pushups continued . Completely different once your body starts getting fatigued from the kb work…


About mark_a

international businessman and consultant, life coach, world traveler and wandering mystic who loves keeping fit and is endlessly learning how to lead a healthy lifestyle

One response to “Weekly Diary- Day Five

  1. Annie

    Dang! I should just email this post to my hubby just to claim my six pack off him. It’s been a decade and I am still waiting for him to do a push up. There are you are doing one arm push up. And you even have a diary for it!! I should also get him a stubbie holder that says:”Yeah, what’s next on your wish list.”

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