Update Stronglifts and Kettlebell transformation! Pictures!

Here is the actual program that I follow and have for the last 2 years.

http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout

I have modified it to fit me. I actually only did the goblet squat and the kettle bell swing and would do those every day. I did that because I had my weightlifting bench and would do the chest press and modified pull up every other day.

Day 1
Goblet squat-3X5X 35 means three sets of five squats with a 35 pound kettle bell. At one minute intervals. I use the swing timer app to monitor this.
Russian kettle bell swing-10 X7X 35 means 10 sets of seven swings with a 35 pound kettle bell. Use whatever size Kettlebell you want.

Day 2
Alternating press- 4X5,4,3,2X10 means 4 sets of five reps of single arm press then do it with your other for five reps. Rest are usually a one minute rest period so for this I would have one minute rest with 30 second worktime so a total of 1 1/2 minute intervals set on my timer. The next set would be 4 reps of the single arm press then your other arm. The next set would be 3 reps of the single arm press then your other arm. The next that would be 2 reps of the single arm press then your other arm.

Pull ups- 4X5,4,3,2bodyweight this means 1 set of five pull-ups rest one minute, 1 set of 4 pull-ups rest one minute, one set of 3 pull-ups rest one minute, one set of 2 pull ups done! I did modified pull ups on my weight bench. You can do many different types of modified pull ups and there are a lot of them online to look at. I suggest using two chairs and a broomstick across the top of both of them. You lie on the floor with your body tight if you can pull your whole body off the ground. Modified chest off the ground.

Day 3-add 3 more sets of swings. 13 sets
Goblet squats-3X5X 35
Russian kettle bell swing-13 X7X 35
Day 4 same as day 2.
Day 5-add 3 more sets of swings. 16 sets
Goblet squats-3X5X 35
Russian kettle bell swing-16 X7X 35
Day 6- same as day 2
Day 7- rest day
Week 2
Day 1 goblet squats-3X5X 35 this stays the same for 4 weeks.
Russian kettle bell swing-13 X7X 35 notice that instead of going up from 16 sets you went back down to 13 sets. This becomes a pattern!
Day 2-never changes always the same only thing that would be different is if you added weight to the pull up. See above for description of day 2 presses and pull ups!
Day 3-
Goblet squats-3X5X 35
Russian kettle bell swing-16 X7X 35
Day 4- same as Day 2
Day 5-
Goblet squats-3X5X 35
Russian kettle bell swing-19 X7X 35
Day 6- same as day 2
Day 7-rest day
Week 3
Day1-
Goblet squat-3X5X 35
Russian kettle bell swing-16 X7X 35
Day 2 -
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight
Day 3-
Goblet squat-3X5X 35
Russian kettle bell swing-19 X7X 35
Day 4-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight
Day 5-
Goblet squat-3X5X 35
Russian kettle bell swing-21X7X 35
Day 6-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweigh
Day 7- rest day
Week 4
Day 1-
goblet squat-3X5X 35
Russian kettle bell swing-19 X7X 35
Day 2-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight
Day 3-
Goblet squat-3X5X 35
Russian kettle bell swing-21X7X 35
Day 4-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight
Day 5-
goblet squat-3X5X 35
Russian kettle bell swing-25 5X7X 35
Day 6-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweigh

Week five is a De-load week kind of like a rest week. I don't usually do this week because in normal life activities I may have to take a break here and there and use that. Remember you can make your exercise fit for your lifestyle. Usually at this time I Add weight go up 5 pounds to a heavier kettle bell. Or, if that is too much for me which it usually is I will add swings and start the program over again from week one.

Week 1
Day 1-
Goblet squat-3X5X 35, this always stays the same!
Russian kettle bell swing-10 X 10 X 35 noticed that I have added three swings I went from seven swings up to 10 swings.
Day 2-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight

Then I would continue all the way through the next four weeks. After that 4weeks I would probably start using a 40 pound kettle bell.

Kettlebell Workout
Morning workout
Goblet squats-3X5X 35
Russian kettle bell swing-22X7X 35
Alternating press-4 X 5,4,3,2X35
Modified pull-up-4X5,4,3,2Xbodyweight
Evening workout
Goblet squats-3X5X 35
Russian kettle bell swing-18X7X35

Kettlebell Workout
Morning workout
Goblet squats-3X5X 40
Russian kettle bell swing-14X7X 40
Alternating press-4 X 5,4,3,2X35
Modified pull-up-4X5,4,3,2Xbodyweight
Evening workout
Goblet squats-3X5X 35
Russian kettle bell swing-22X7X35

@Catawampous thanks! I absolutely love the results of the Kettlebell.

cherys wrote: »

it and love it so far. But I hadn't heard of the programmes you mention - just googled a couple of quick and easy ones for beginners online, so will now try out the people you recommend. Thank you!

Fantastic! Don't forget to get the Swing Timer App for your phone. Congratulations on your progress!

@loveswalking I usually try to stay between 20-25g of carbs. That really works well for me. I eat mostly fatty protein and vegetables. Eggs and bacon or sausage is my favorite. I eat basic not much of trying to camouflage food for other food I give up. I find it doesn’t work for me to try to make bread or desert Keto style that just made me crave that food more.

This is one of my favorite sites if you want keto food ideas.

https://community.myfitnesspal.com/en/discussion/10274397/what-does-your-low-carb-meals-look-like#latest

@cheryldumais I really love the kettle bell and I think that you will love the results once you get into it. If you read this thread there is plenty of advice and information on what I do! Good luck!

@pierinifitness thanks! I loved doing strong lift 5X5 along with the kettle bell. Now that I am a Snowbird, we travel a lot. The kettle bell is very easy to bring along and I don’t miss my workout! I do progressive overload with it just like weightlifting. I have worked up to the 45# kettle bell but it was too much so have scaled-back and trying to build muscle strength by adding more reps to my sets. Instead of seven swings I now do 10 swings. I am at the 40 pound kettle bell weight. It’s sad that the kettle bell will increase weight lift amounts in weightlifting. Arnold Schwarzenegger is an example of that!

@jeanniebeanie59 Thanks! I’m glad to hear that your husband is doing better! Stress eating during a crisis time happens to all of us. Good luck with your weight loss and workouts!