Hello everyone, I have not posted on this board for some time. I have still been training on and off but over the last 2-3 months I have let myself go a bit. I decided keeping a log would help me to stay motivated. So I will be updating this daily from now on.

My short term goal is to lose some weight. So for the next 4 weeks starting today I am going to follow the slow carb diet. I have had a go at this diet before and found it worked pretty well for me, I managed to lose 6 kg in 4 weeks. For the first half of this month I am also working 16 night shitfs in a row (1st-16th) so I have not got a huge amount of time to be working out. I have a built a fairly good gym at home over the years so I will be doing 3 conditioning workouts each week and also doing the fighter pullups program with dips too.

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Monday- 1 minute KB swings/ 1 minute of jogging x6 rounds, Pullups and Dips
Tuesday- Pullups and Dips
Wednesday-1 minute KB swings/ 1 minute of jogging x6 rounds, Pullups and Dips
Thursday- Pullups and Dips
Friday- 1 minute KB swings/ 1 minute of jogging x6 rounds, Pullups and Dips
Saturday- Rest
Sunday Rest

Day 1
Weighed in at 75.5kg when I woke up.
1 minute of 16kg KB swings/ 1 minute of jogging x6 rounds (no rest)
Pullups and Dips- 5,4,3,2,1

The workout felt fairly easy today but I got a good sweat going. I think I may use a heavier KB next time. I was averaging about 35 swings per minute and jogging at 7.5kph.

Day 2
Pullups and Dips- 5,4,3,2,2

Day 3
1 minute of 16kg KB swings/ 1 minute of jogging x6 rounds (no rest)
Pullups and Dips- 5,4,3,3,2

I stuck with the 16kg kettlebell because I had some pretty bad DOMS in my hamstrings.

Day 4
Pullups and Dips- 5,4,4,3,2

Day 5
1 minute of 16kg KB swings/ 1 minute of jogging x6 rounds (no rest)
Pullups and Dips- 5,5,4,3,2

On Monday I am going to begin using a 20kg KB instead of the 16kg KB which felt a bit too light. Saturday and Sunday are my designated rest days but I am still going to be active rather than sit on my arse all day.

I weighed myself after eating my first meal and came in at 73.9kg, looking forward to Sunday now which is my cheat day

Day 6

Today I went for a long walk along a canal near my house for about 90 minutes at a fairly brisk pace and I have also been doing pushups randomly throughout the day. When I got home I weighed myself again on the same set of scales I had used for both previous measurements and came in at 72.9kg. I know that the majority of that will be water but I am still very pleased with the result. Bring on the cheat day tomorrow.

Day 8

I am feeling a bit under the weather today so I am going to start my training week tomorrow and continue to Saturday. Weighed in at 72.9kg after my cheat day so I did not gain any weight

Are you limited with equipment

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I have a fair amount, got 2x16kg kettlebells, 1x 20kg, 1x24kg,1x28kg, and a 32kg. Also have a pullup and dip station, rings, 10kg weighted vest, heavy bag and a shit treadmill.

Day 9
1 minute of 20kg KB swings/ 1 minute of jogging x6 rounds (no rest)
Pullups and Dips- 6,5,4,3,2

Felt like a better work out using the 20kg KB today, I think I will use it for the rest of this week and then try and step up to the 24kg.