I needed a lot of superheroes today. I really want Turks and Caicos Islands to be a Canadian province.

Mutant Diet Phase 2 Day 38
If lard falls off and no one hears it are you still fat?

Surprisingly I lost 1.2 pounds between Feb 7 and Feb 14. Of course that night I ate chocolate and drank wine with my wife. I also screamed at my children and am in agony from my personal trainer workout.

Whine and wine.

So, if you don’t like either of my types of whining, try this workout and let me know.

Bulgarian Bag Routine
Lots of hip movement!

  1. Pendulums – With Blue Kettle bell, support yourself on the ledge with your opposite hand and lean over the weight. Keep knees slightly bent but most of the bend is from the hips. Keep your back straight and allow your shoulder to be pulled down. Make 5 circles in each direction before switching hands.
  2. Halo with Kettle Bell – hold kettle bell upside down in front of face. Keep close to your head while having the kettle bell circle it. Use pink and complete 8 circles in each direction. 2 times
  3. bag Sway – the first exercise we learned together. Use the red bag and have it moving towards the straight leg. Wide leg stance. Complete 20 sways total, take a break and complete 3 more sets.
  4. bag chop – the second exercise we learned together. Feet closer together, bring the bag horizontal to the ground and pivot on your back foot. Complete 10 reps in each direction, rest and then 2 more sets
  5. Squat and press – create a ‘necklace’ in front holding onto the handles of the bag. Squat with the bag and as you are standing up press it overhead. Red bag, 10 reps. Rest, 3 sets.
  6. Power snatch -the one where you’re almost hitting the back of your head. Careful with your back – do not bend at the top, core tight! Swing the bag through your legs and then pull it overhead and flip it at the top, straightening your arms. Green bag, 10 reps. Rest then 2 more sets.
  7. Bag Clean – swing the bag through your legs then catch the bag when it is in front of your shoulders, keep your arms straight. Red bag
  8. Half a swing – swing the bag up to one side and rest it on your shoulder/elbow.
  9. Squat with the bag resting on your back. Red bag, 10 reps and 3 sets.
  10. Lunges – With the red bag on your back lunge forward and then step back into a standing position. Alternate legs and do 12 at a time before taking a break. 3 sets.
  11. Lateral Lunges – Still using the red bag on your back. Lunge to the side keeping your butt back. 10 on one side and then switch to the other side. Land with a bent knee keeping your other leg straight. 2 sets per side.
  12. Shoulder Press – Red bag in front, standing tall with core engaged. 10-15 shoulder presses before taking a break. 3 Sets.