MissladyJ - Losing Fat and Building Muscle with Calisthenics and Kettle Bells

[missladyj]

Hello all. I need a place to document my diet and new workout routine so figured I would start a thread up.

I've come a long ways, went from this:


http://imagecdn.bodybuilding.com/img...UtUw-610xh.jpg



to this:


http://imagecdn.bodybuilding.com/img...ChNY-610xh.jpg


Lost almost 50 lbs and still have a bit more work to do though (I want defined abs for one ) but I'm going about it in a much more laid back approach for the time being. Will be consuming around 2000 calories a day with at least 125g of protein, and aiming to workout 4 times a week. Expect to be losing at a very slow rate but hopefully I can compensate for that as I build muscle (should be able to benefit from noob gains) and thus increase metabolism and output during workouts.

This is the structure of my routine as it currently stands:

Warm-up

Dynamic Stretching

Skill Work

Handstand and L-Sit progressions

Training

3 x 5-10 push ups (working towards pike headstand pushups)
3 x 5-10 pull up eccentrics
3 x 5-10 Dip eccentrics
3 x 5-10 bar inverted rows

3 x 5-10 (KB) bavarian split squat
3 x 5 -10 (KB) ATG squat

2 x 10 - 20 (KB) russian twists
2 x 10 - 20 (KB) calf raises

Prehabiliation

Bridges, Splits, wrist mobility exercises, ankle / foot mobility and stretching, static stretching.


I'm a beginner to body weight training so I'm weak in a lot of the exercises, but will be fixing that

[missladyj]

Diet:





**Veggies aren't documented as they are so low calorie. Only will post if it's something with more carbs than normal like carrots, onions, corn...

Food pRon:









Workout:


5 min dynamic stretching
6 min of wall handstands, knees bent L-Sit holds

Push ups: 3 x 6
Pull up eccentrics: 3 x 5
Dip eccentrics: 3 x 5
Bar inverted rows: 3 x 7

Russian twists (6lb med ball): 2 x 20 (per side)

5 min static stretching


Comments:

Might notice that leg work is missing. Suffered a dislocation / relocation of my left ankle joint yesterday so it's pretty much going to be out of commission for at least a few weeks.

The workout was still tougher than I expected, even just doing eccentrics. I tried to do 6 sec eccentrics on pullups but last set ended up being 3 sec. Did 3 secs on dips, they are definitely a weak point for me.

I truly enjoyed myself today when it came to diet lol. Everything was delicious and I certainly didn't feel like it was lacking. Is a big change from having to endure massive deficits.

Would not be surprised if 2000 is my maintenance but I'm thinking (hoping) with the above average amount of muscle mass that I have and the training might make it a slight deficit. Going to watch weight closely for the next couple weeks. I feel much more energetic and more strong though and it's great to feel that way again.

Workout might seem kind of weak but will increase volume as I get stronger and ankle heals. Hoping that it feels ok enough in a brace to try some kettle bell swings tomorrow considering how friendly the exercise is to the joints.

[StitchT]

In on 1th post!


Looking forward to how juicy, flavourful, and complex your food porn will be! Haha, next to the progress you'll be making ofcourse .

[Flexish]

In to encourage and for food ideas. All the best!

[missladyj]

In on 1th post!


Looking forward to how juicy, flavourful, and complex your food porn will be! Haha, next to the progress you'll be making ofcourse .

In to encourage and for food ideas. All the best!

Glad to have the both of you!

/hugs

[urukhai29]

I've done some kettlebell work in the past, main benefit I got from it was increased flexibility and stamina

my fav kettlebell move is the turkish getup, you can NOT have a kettlebell work out without it jk

gl

[CarlitosBX]

Dale duro mami y no pares

what part of NC you at? I was in Greensboro for a while like a horny dog lol lots of hnnggg mamis over there hondurians & salvadorians whats your etchinity?

[papi93]

Kicking up into the Wall Handstand Holds did not irritate your ankle? Subbed.

[caprica6]

lol @ Carlitos.

in. social visits mostly, per usual, and i'll be gawking at your food.

[CarlitosBX]

lol @ Carlitos.

in. social visits mostly, per usual, and i'll be gawking at your food.

hola preciosa

[caprica6]

hola preciosa

hola. i'm not of hispanic origin tho.

i'll let LadyJ answer your other questions.

[missladyj]

I've done some kettlebell work in the past, main benefit I got from it was increased flexibility and stamina

my fav kettlebell move is the turkish getup, you can NOT have a kettlebell work out without it jk

gl

I am surprised to see you here...but glad to have you all the same . Turkish get up is actually my favorite kettle bell exercise...will definitely be adding it when I can handle more volume.

Dale duro mami y no pares

what part of NC you at? I was in Greensboro for a while like a horny dog lol lots of hnnggg mamis over there hondurians & salvadorians whats your etchinity?

lol wow....

entiendo, pero no estoy hispana .

Mi madre esta negra y mi papá es de Italia. Hablo un poco español porque yo vivía en Panamá por un tiempo.

Kicking up into the Wall Handstand Holds did not irritate your ankle? Subbed.

I've actually been doing them with my stomach facing the wall like so:



I heard that it translates better into other movements? I start from the push up position and slowly walk up the walls with my toes and support with my hands. It has been funny getting down sometimes when my shoulders are burnt out from a hold though lol. I've been twisting to the side and catching myself with my good ankle. I'm too scared to roll out lol.

Glad to have you in this log too papi!

lol @ Carlitos.

in. social visits mostly, per usual, and i'll be gawking at your food.

It's always a pleasure to have you Ms. Caprica <3

[CarlitosBX]

hola. i'm not of hispanic origin tho.

i'll let LadyJ answer your other questions.

So what origin you belong to cuz you ain't dat bad either mirin dat azz and legs nomimsayin

[CarlitosBX]

I am surprised to see you here...but glad to have you all the same . Turkish get up is actually my favorite kettle bell exercise...will definitely be adding it when I can handle more volume.



lol wow....

entiendo, pero no estoy hispana .

Mi madre esta negra y mi papá es de Italia. Hablo un poco español porque yo vivía en Panamá por un tiempo.



I've actually been doing them with my stomach facing the wall like so:



I heard that it translates better into other movements? I start from the push up position and slowly walk up the walls with my toes and support with my hands. It has been funny getting down sometimes when my shoulders are burnt out from a hold though lol. I've been twisting to the side and catching myself with my good ankle. I'm too scared to roll out lol.

Glad to have you in this log too papi!



It's always a pleasure to have you Ms. Caprica <3

Well at least you comprende nomimsayin all though your spanish was cute and lulzy what part of Italy

How was Panama? What happened?

[missladyj]

Yesterday's log....REST DAY


Workout:


Morning...as many kettle bell swings as possible in 10 minutes: 200


Evening...as many kettle bell swings as possible in 10 minutes: 175


Comments:

Pretty tired after workout. Got some decent blisters on my hands even though I used liquid chalk. Probably tried to do too much considering I haven't been doing swings on a regular basis but my hands will adapt soon I suppose.

[missladyj]

Today's log...

Diet:





Workout:


5 min dynamic stretching
6 min of wall handstands, knees bent L-Sit holds

Push ups: 3 x 8
Pull up eccentrics: 3 x 5 (failure halfway through 2nd set)
Dip eccentrics: 3 x 6
Bar inverted rows: 3 x 7
Kettle Bell Squats (25lb): 3 x 10

Russian twists (6lb med ball): 2 x 20 (per side)

5 min static stretching


Comments:

Failed during pull ups...back was too sore from all the kettle bell swings. Going to try and get 3 x 5 next workout. If I fail again going to scale back a couple reps. Sucks being weak at pull ups >.<

[papi93]

Awesome work with the Kettlebell Swings!

I see what you are saying on the Wall Handstand work.

I've heard of Bulgarian Split Squats but what are Bavarian Split Squats?

[mikegt87]

in on progress log!!

Keep up the good work MLJ! I'm gonna start a bulk log soon...

[Flexish]

Love handstands! Yeah, doing it that way chest to the wal takes great shoulder flexibility.and I hate kettlebells but so useful! Keep it up!!

[missladyj]

Awesome work with the Kettlebell Swings!

I see what you are saying on the Wall Handstand work.

I've heard of Bulgarian Split Squats but what are Bavarian Split Squats?

lmao /facepalm


I don't know why I started calling them 'bavarian'. I lived in Germany for several years and spent time in Bavaria quite often so maybe that is why my mind replaced Bulgarian. I used to call them Bulgarian too, dunno what happened with that.


How are the swings coming a long for you and are your forearms feeling better during Turkish Get ups?

in on progress log!!

Keep up the good work MLJ! I'm gonna start a bulk log soon...

Nice! Make sure you let me know when you start that log up so I can sub and see how joocy you get

Love handstands! Yeah, doing it that way chest to the wal takes great shoulder flexibility.and I hate kettlebells but so useful! Keep it up!!

Can tell they take greater shoulder flexibility...I like them facing the wall much better. Can't wait to be able to do a freestanding one, never have been able to... was always too scared to not have proper balance and topple over.

[papi93]

In Enter the Kettlebell Pavel recommended starting out twice a week the RKC Challenge: two arm swings and get-ups. Today is going to be my second time giving it a go this week. I use it along with DDP Yoga as cardio/flexibility workouts.

[scots40]

Watch out fat, MissladyJ is on the attack!!!

[missladyj]

In Enter the Kettlebell Pavel recommended starting out twice a week the RKC Challenge: two arm swings and get-ups. Today is going to be my second time giving it a go this week. I use it along with DDP Yoga as cardio/flexibility workouts.

Went and looked up DPP Yoga since I never heard of it before....seems like a really good workout. How long have you been doing it and how do you like it so far?

Watch out fat, MissladyJ is on the attack!!!

That's right

lol I love that, 'sweat is fat crying.'

[missladyj]

Yesterday's log...

Diet:





Workout:


REST


Comments:

Took a full day of rest. Ankle was aching a bit and back kind of sore. Can't wait until I adapt...and can move onto even higher volume training.

[papi93]

Went and looked up DPP Yoga since I never heard of it before....seems like a really good workout. How long have you been doing it and how do you like it so far?

That's right

lol I love that, 'sweat is fat crying.'

I started feeling a lot stiffness in my lower back in the mornings. MMA's and pro-wrestlers were giving DDP Yoga positive reviews so I began in late August 2012.

DDP Yoga mixes Yoga with calisthenics at a fast that keeps your heart rate up. I figured I could kill two birds with one stone by incorporating into my program: flexibility and cardio. I use a heart rate monitor for modifying positions if I notice my heart rate dropping.

If I feel like I need to emphasize flexibility more, I do Rodney Yee's yoga. He holds the poses longer.

I love variety as doing the same thing all the time gets boring. Years ago I used to do Bas Rutten's MMA workout. That was probably the hardest cardio. that I have ever done.

I saw in the Cali. thread you had mentioned Ross's sandbag training. Have you read through Never Gymless?

[missladyj]

I saw in the Cali. thread you had mentioned Ross's sandbag training. Have you read through Never Gymless?

Not yet, but read a bunch of other books by him. Guess I should go ahead and pick that one up...just finished his Medicine Ball Training one and he goes into the sand bags a bit there. Also thinking of getting a basketball, taking out the plug and filling it with sand so I can have a cheap, adjustable medicine ball. Ross is so resourceful, really admire that.

[missladyj]

Today's log...

Diet:





Workout:


5 min dynamic stretching
6 min of wall handstands, knees bent L-Sit holds

Pull up eccentrics: 3 x 4
Push ups: 3 x 9
Dip eccentrics: 3 x 7
Bar inverted rows: 3 x 8
ATG Kettle Bell Squats (25lb): 3 x 10

Russian twists (6lb med ball): 2 x 20 (per side)

5 min static stretching

Comments:

I ate gooood today . Is a new thing for me to be able to eat this much food guilt free lol.

Decided to make pull ups first in my workouts since they are what I want to improve the most. I can't wait to be able to do at least 3 sets of 2 reps. Feels so weak just doing the eccentrics. I know upper body isn't a strong suit for most women, but I don't want to be like most women, I want to be a bawss

Ankle is feeling better. Didn't even wear a brace while working out this time. Squats were kicking my ass but not because of ankle...realized I'm not concentrating on keeping my core tight enough. They were easier when I remembered to do so.

Wrists are also feeling less stressed. Feeling very optimistic overall today.


Took a post workout pic:





Just want some definition in my abs and then I'll finally be satisfied!

[urukhai29]

Decided to make pull ups first in my workouts since they are what I want to improve the most. I can't wait to be able to do at least 3 sets of 2 reps. Feels so weak just doing the eccentrics. I know upper body isn't a strong suit for most women, but I don't want to be like most women, I want to be a bawss

pull ups is a VERY humbling exercise, I've seen jacked guys who struggle to do a few, the other thing that will help you is using stretch bands to help you go up or in case you have it in a gym an assisted pull up station, girls have it harder because like you said ,have less upper body strength, but when you see a girl cranking up pull ups, it looks BAD ASS

[missladyj]

pull ups is a VERY humbling exercise, I've seen jacked guys who struggle to do a few, the other thing that will help you is using stretch bands to help you go up or in case you have it in a gym an assisted pull up station, girls have it harder because like you said ,have less upper body strength, but when you see a girl cranking up pull ups, it looks BAD ASS

I work out at home so no pull up station or stretch bands..I kind of prefer the eccentrics really because I heard they are the best way. Agree about it being bad ass when a girl can crank out pull ups...especially full ROM from a dead hang

[urukhai29]

I work out at home so no pull up station or stretch bands..I kind of prefer the eccentrics really because I heard they are the best way. Agree about it being bad ass when a girl can crank out pull ups...especially full ROM from a dead hang

linda hamilton in terminator 2, cranking up pull ups in the mental hospitall cell