One Lift Single Kettlebell Single Leg Deadlift

Felt pretty good this morning. Not too sore. Took a 25 minute walk while my son was having his bass lesson. Made a Costco run. Ate some lunch then got to training.

Single Kettlebell Single Leg Deadlift

• 2 x 5 x 35
• 2 x 5 x 44
• 1 x 5 53
• 1 x 5 35
• 1 x 5 53

Hip Mobility

• Kneeling Bent Leg Hip Circles 3 x 3 forward & back
• Side Leg Raises 3 x 3 each side
• Kneeling Parallel Slides 3 x 3 each side
• Prone Straight Leg Lifts 3 x 3 per side
• Prone Straight Leg Circles 3 x 3 per direction per side

The single leg deadlifts were pretty challenging when my left foot was on the ground hold the kettlebell in my left hand, particularly the the first couple of sets. My left hip is the one that is painful, and may require replacement. In the later sets I had a bit of a groove and also used my right hand on lightly on my wife's car to balance. I think the problem initial was fear of possible pain. Anyway, good workout.

Second Session of One Lift A Day

Second session of Dan John's One Lift a Day program after one day off. I was pretty sore yesterday.

Double Kettlebell Row

• 2 x 5 x 35s
• 2 x 5 x 44s
• 1 x 5 53s
• 1 x 5 35s
• 1 x 5 53s

Hip Mobility

• Kneeling Bent Leg Hip Circles 3 x 3 forward & back
• Side Leg Raises 3 x 3 each side
• Kneeling Parallel Slides 3 x 3 each side
• Prone Straight Leg Lifts 3 x 3 per side
• Prone Straight Leg Circles 3 x 3 per direction per side

Feels good. Thirty minutes and done w/ my strength work and my hip mobility (rehab). The first three exercises in my little hip mobility routine were from Gymnastic Bodies. The last two were from Gold Medal Bodies Elements. 

Pain, Pain, and More Pain

So, I did GMB Elements day one. I was in pain for 3 or 4 days afterwards, so much so that I was having trouble walking. I haven't done much in the last 9 days except walk until today.

Today I started Dan John's One Lift a Day program.

Military Press

• 2 x 5 x pair of 35lb kettlebells
• 2 x 5 x pair of 44lb kettlebells
• 1 x 5 x pair of 53lb kettlebells
• 1 x 5 x pair of 35lb kettlebells
• 1 x 5 x pair of 53lb kettlebells

Hip Mobility

• Kneeling Bent Leg Hip Circles 3 x 3 forward & back
• Side Leg Raises 3 x 3 each side
• Kneeling Parallel Slides 3 x 3 each side.
• Prone Straight Leg Lifts 1 x 10 per side
• Prone Straight Leg Circles 1 x 5 per direction per side

I think I'll try this routine in the near future. Anyway, my plan is to just concentrate mostly on some upper body strength while working on my lower body mobility and flexibility. The first three exercises in my little hip mobility routine were from Gymnastic Bodies. The last two were from Gold Medal Bodies Elements. 

Gold Medal Bodies - Elements Day 1

Over the weekend I got my goal steps plus way more both days. I totaled over 23K steps. On Saturday I also did 14 rounds of Farmer Walks w/ my 35lb kettlebells. Sunday I tried to do some suitcase carries, but that irritated my hip so I didn't do any more loaded carrying after a couple round of that.

Today I've got 8K steps so far. I just got finished doing Day 1 of Gold Medal Bodies Elements. It was quite humbling. I'm really, maybe severely detrained. Also, my mobility and flexibility is horrible. But that's why I chose this program. I'll do my best over the 8 week course then reassess. Hopefully I will have improved.

BTW, I felt really good when I completed today's routine. A few positions hurt or were uncomfortable, but once I was done I felt good head to toe. It was an incredible sense of well being.

Trying to Get Pain Free

I haven't done much besides walk for a long time. Trying to get my left hip as pain free as possible. I did Original Strength resets & the Dynamic Aging routine semi-consistently for a while. I started on the Gold Medal Bodies Elements program but fell off in week 2. Since then just trying to get my steps up. I managed to average 7138 steps during May while I had a goal of 6K steps. This month I'm upping my goal to 7K.

I got down to my lowest weight on May 28th at 248.0 pounds. That's my lowest weight since August 28th, 2017. In the intervening time, I've gotten as high as 256. I attribute that to a couple of things. First, walking more as for a while I was only getting 3K or 4K a day. Second, I've been trying with maybe only 60-70% success is following the 4S+A diet. That is no Snacks, no Seconds, no Sweets, and no Alcohol except on Sometimes on days that start w/ S. Third I've been trying to get 7 hours of sleep per night. Fourth, one of my aunts sent me some Laird Superfood for my birthday. I've been using it in my coffee in the morning. It fuels me pretty well and I'm able to maintain a 16-20 hour fast most week days. Occasionally I'll have some bone broth around lunch or mid-afternoon.

Now to keep the weight going down. My conservative goal for the end of June is 245. If I get lower that will be a bonus. I'm going to restart the GMB Elements tomorrow. Also the last couple of weeks I've been doing Farmer carries and Suitcase carries with my 35 pound kettlebells a few times a week. I'll probably throw in a couple days of upper body weight workouts as well.