put some tape on it.

May 22.









"There is nothing so easy to lean as experience, and nothing so hard to apply"


Josh Billings


Warmup: bands, joint mobility, foam roller, and Heavy bag for 10 min.


Ladder clean and press superseted with chin ups.


24 kg Kettlebell 1,2,3,4,5,6,7,8,9,reps


Chin ups: 1,2,3,4,5,6,7,8,9,


32kg kettlebell for 100 reps.


abmat situps for 100 reps.


5000 meter rowing.


One of the ladies I train with is making great progress in her fitness strength, but where it really shows the most is in the abs. Her waistline is very noticeably thinner and based on increases in kilos lifted, the core of things has gotten much stronger as well.


It has always been my understanding that the abdominal or subcutaneous fat deposits is usually the last area of the body that goes away, its really the skin fat that is last eliminated by exercise and or diet changes. Yes, you have all kinds of tools to measure body fat by calipers, impedance, and hydrostatic, but in the real world of fitness evaluation, just measuring the girth of the stomach with a tape measure often will be the most practical than any other measure including the scales.



A lean looking or "ripped" body for a male is around 8 percent, and 16 percent for female. Any thing lower that can not usually be maintained and might even be not in your best interest to holding hormonal balances. However, the actual body fat level by quantitative numbers is more voodoo science and can only be determined in a laboratory. Therefore a simple caliper sample around the abs and a girth measurement around the abs is about the easiest way to evaluate fat weight loss, assuming proper hydrated. Lastly there is lot of variation in body fat weekly, by age, hormone balance, hydration, diet and work capacity.


Have a great day suffering and remember the mission is sacred.