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George Heckert
01-03-2010, 06:28 PM
I have become very doughy and de-conditioned in the past 4 months so...

Goals for 2010

get my bodyfat back below 15%(waaay over that right now)

200 on the SSST

Press a KB around half my bodyweight.

I finally found a program(ETK) which is idiot proof and leaves no excuse to not make it work.

I will eat clean, throw in some fasts, and get lots of sleep.

Starting tomorrow I am going to do the RKC program minimum for the next month then I will do the Rite of Passage program until I reach my goals. I may add pull ups in on the get up days, if I can still do any. I will post any fasts and my workouts and hours of sleep here in this thread.

Here goes ...

George Heckert
01-04-2010, 06:03 PM
1/4/10

12 mins of alternating:

20x 1 pood kb swings
2 mins jump rope

Didn't get great sleep last night. I think it has to do with the crap I have been eating these past months. Ordered some ZMA to help improve quality of sleep.

I weighed in at 229 this morning. I'll weigh myself again next Monday.

George Heckert
01-05-2010, 06:17 PM
1/5/10

18 Hour fast

5 Mins of get ups 1 pood kb

slept better last night, 8 hours. I'll get even more tonight. Can't wait until my 1.5 pood comes. 1 pd is not heavy enough.

George Heckert
01-07-2010, 07:08 PM
Feeling pretty worn down from the past 2 days at work. Lugging a 310 pound sewer machine up and down steps all day is killer!!

I will get some good sleep and do my 12 minute man maker tomorrow. Nutrition has been good all week. No processed carbs. Feeling a whole lot better already.

George Heckert
01-09-2010, 10:23 AM
1/9/10

12 minute manmaker

35# KB
jogging

went to comfortable stop with swings then jog for recovery as needed.

George Heckert
01-11-2010, 04:50 AM
Weighed in at 225 this morning, 4 pounds down from last monday.

George Heckert
01-11-2010, 06:29 PM
1/11/10

12 minute man makers

same as last time.

Fasted for 17 hours today.

ZMA is helping with sleep quality.

George Heckert
01-12-2010, 06:11 PM
1/12/10

5 mins of TGU w/35#kb

George Heckert
01-15-2010, 03:16 AM
11/13/10

17 hour fast

11/14/10

20 hour fast

12 mins of alternating

swings 35# kb
jumpinng jacks