Last friday I went bouldering at Cooper's. Since then I've been working on the new office. Hauling lumber, prep work, and today hanging drywall. We've gotten quite a bit done but still have a lot more to do. I've been spending my lunches and evenings there since I have some folks to help me but that doesn't leave much time or energy for training. So it might be on hold for a bit until I get stuff done. At least I'm getting some real-life physical activity.
7 mins of FlowFit this evening.
Wednesday, September 26, 2007
Tuesday, September 18, 2007
Today's training
brief warm-up and rolled out hammies with the intracell. They claim this will prevent soreness and speed recovery.
12 min sessions with a 5 min rest.
Had to share the power rack today so had to wait on some of my reps on pushups. This combined with the heavier weight on DL slowed things down just a bit
A1: DL 155# (20# increase) - 4, 4, 4, 4, 4 - 20 total reps. I reset after every rep; double overhand grip.
A2: Ring pushups, slow - 5, 5, 5, 5, 5 - 25 total reps
rest
B1: KB Snatch 24kg - 3/3 x 7 , 1/1 -did R/L back to back then rest , repeat - 22 total reps. Now if I could just complete that without setting the bell down I'd be able to pass the RKC cert.
My pace on the snatches was better than last time, plus I went another 2 mins.
Slowly but surely making progress.
12 min sessions with a 5 min rest.
Had to share the power rack today so had to wait on some of my reps on pushups. This combined with the heavier weight on DL slowed things down just a bit
A1: DL 155# (20# increase) - 4, 4, 4, 4, 4 - 20 total reps. I reset after every rep; double overhand grip.
A2: Ring pushups, slow - 5, 5, 5, 5, 5 - 25 total reps
rest
B1: KB Snatch 24kg - 3/3 x 7 , 1/1 -did R/L back to back then rest , repeat - 22 total reps. Now if I could just complete that without setting the bell down I'd be able to pass the RKC cert.
My pace on the snatches was better than last time, plus I went another 2 mins.
Slowly but surely making progress.
Monday, September 17, 2007
Dreadfully Strong continues
I haven't gotten a full week of training in since I started this program but I'm still making gains.
12 min sessions with a 5 min rest
A1: KB High Pulls with 24kg - 5/5 , 5/5 , 5/5 , 5/5 , 2/2 - Total 22/22 , this is a 2 rep per side increase since last week.
A2: Split Squat 55# bb - 4/4 , 4/4 , 4/4 , 4/4 , 2 right - total 18/16, a 2 rep gain on the right.
B1: Pull ups, bw + 10# - 4 , 4, 4, 3, 3, 3, 3 - 24 reps, a 1 rep gain
B2: Double MP 30# db's - 5, 5, 4, 4, 4, 4, 3 - 29 reps. This is my best gain, 5 reps since last week
This is going to be the week I get a full 4 days of training in. I plan on doing FlowFit on my off days as active recovery.
I've been shopping for equipment for the new gym that will be at the new office. Remodeling starts next monday and hopefully opening date will be the first week of Oct.
I got a pair of 20kg composite plates to add to the existing barbell set. This brings the weight total up to about 320#'s , which I hope to be deadlifting within 6 months. Also picked up a set of Iron Woody stretch bands and shopping for a pull up bar. Some rubber mats and we will be set. My training partner is using his welding skills to construct a sled for us to start pulling. Now if we use all this equipment on a regular basis we will be some burly dudes.
12 min sessions with a 5 min rest
A1: KB High Pulls with 24kg - 5/5 , 5/5 , 5/5 , 5/5 , 2/2 - Total 22/22 , this is a 2 rep per side increase since last week.
A2: Split Squat 55# bb - 4/4 , 4/4 , 4/4 , 4/4 , 2 right - total 18/16, a 2 rep gain on the right.
B1: Pull ups, bw + 10# - 4 , 4, 4, 3, 3, 3, 3 - 24 reps, a 1 rep gain
B2: Double MP 30# db's - 5, 5, 4, 4, 4, 4, 3 - 29 reps. This is my best gain, 5 reps since last week
This is going to be the week I get a full 4 days of training in. I plan on doing FlowFit on my off days as active recovery.
I've been shopping for equipment for the new gym that will be at the new office. Remodeling starts next monday and hopefully opening date will be the first week of Oct.
I got a pair of 20kg composite plates to add to the existing barbell set. This brings the weight total up to about 320#'s , which I hope to be deadlifting within 6 months. Also picked up a set of Iron Woody stretch bands and shopping for a pull up bar. Some rubber mats and we will be set. My training partner is using his welding skills to construct a sled for us to start pulling. Now if we use all this equipment on a regular basis we will be some burly dudes.
Saturday, September 15, 2007
Playing around
I've taken a few days off from training because I had a cold and felt like sleeping all the time. Today I played around with some 16kg bells to get ready for getting back on the program next week.
High pulls, :20 on/:20 rest, alternate right and left. 5 sets each arm. I was getting about 9 reps per set.
Practiced double high pull and a few double snatches. I haven't tried snatching double 16's in a couple years but they went right up after a couple high pulls. (Thanks Dave for that training tip).
Finished out with walking alternating MP and two handed swing 16kg. :25/:25 , 2 sets each.
Felt good, breathing hard but never really winded.
Started my morning with Intu-flow beginner level. Also just got my free FlowFit DVD. Check out www.makeamericastronger.us to get yours.
High pulls, :20 on/:20 rest, alternate right and left. 5 sets each arm. I was getting about 9 reps per set.
Practiced double high pull and a few double snatches. I haven't tried snatching double 16's in a couple years but they went right up after a couple high pulls. (Thanks Dave for that training tip).
Finished out with walking alternating MP and two handed swing 16kg. :25/:25 , 2 sets each.
Felt good, breathing hard but never really winded.
Started my morning with Intu-flow beginner level. Also just got my free FlowFit DVD. Check out www.makeamericastronger.us to get yours.
Monday, September 10, 2007
Dreadfully Strong today
I was reading about isometrics done by Bruce Lee on Kenneth Jay's blog and decided to try them. So I started my session today with those. 8 sec. each with 1 min rest. Felt a little tired during the rest of the training so I don't know if the isometrics are the culprit or not. But just in case I'll stop them for now.
Today went for 12 mins per series
A1: KB high pull 24kg - 5/5 , 5/5 , 5/5 , 5/5 - 20 total each side, this is the same as my 10 min time so something was off.
A2: Bulgarian Split Squat 55# (this is a 10# increase) - 4/4 , 4/4 , 4/4 , 4/4 - 16 reps per leg. Maybe it was the extra weight that slowed me down?
5 min rest
B1: Pullups bw+10# - 4, 4, 4, 3, 3, 3, 2 - 23 total , 3 reps extra with an extra 2 mins so no real progress
B2: Double MP 30# db - 4, 4, 4, 4, 4, 4 - 24 reps , this pace isn't too bad, felt strong through the end
Had an IronTamer smoothie (this is a David Whitley recipe, protein powder mixed with Lemon/Lime Gatorade, tastes a bit like a dreamcicle, if they were lemon/lime instead of orange), iced the legs and took some enzymes. Then a power nap using my theta brainwaves CD - http://www.immrama.org/ , really neat technology. My hamstrings seem to recover slowly and get sore so I'm hoping these additional measures will help.
Today went for 12 mins per series
A1: KB high pull 24kg - 5/5 , 5/5 , 5/5 , 5/5 - 20 total each side, this is the same as my 10 min time so something was off.
A2: Bulgarian Split Squat 55# (this is a 10# increase) - 4/4 , 4/4 , 4/4 , 4/4 - 16 reps per leg. Maybe it was the extra weight that slowed me down?
5 min rest
B1: Pullups bw+10# - 4, 4, 4, 3, 3, 3, 2 - 23 total , 3 reps extra with an extra 2 mins so no real progress
B2: Double MP 30# db - 4, 4, 4, 4, 4, 4 - 24 reps , this pace isn't too bad, felt strong through the end
Had an IronTamer smoothie (this is a David Whitley recipe, protein powder mixed with Lemon/Lime Gatorade, tastes a bit like a dreamcicle, if they were lemon/lime instead of orange), iced the legs and took some enzymes. Then a power nap using my theta brainwaves CD - http://www.immrama.org/ , really neat technology. My hamstrings seem to recover slowly and get sore so I'm hoping these additional measures will help.
Friday, September 7, 2007
DS day 2
10 mins
A1: Deadlift (double overhand, touch and go) 135# - 4 4 4 4 4 4 4 2 - 30 total
A2: Ring Pushup - 4 4 4 4 4 4 4 2 - 30 total
5 min Rest
10 mins
B1: KB Snatch 24 kg - 3/3 , 3/3 , 3/3 , 3/3 , 3/3 , 2/2 - 17/17 total , these felt pretty good, went up relatively easy. But I think I forgot to stop and take a breath at the top.
A1: Deadlift (double overhand, touch and go) 135# - 4 4 4 4 4 4 4 2 - 30 total
A2: Ring Pushup - 4 4 4 4 4 4 4 2 - 30 total
5 min Rest
10 mins
B1: KB Snatch 24 kg - 3/3 , 3/3 , 3/3 , 3/3 , 3/3 , 2/2 - 17/17 total , these felt pretty good, went up relatively easy. But I think I forgot to stop and take a breath at the top.
Thursday, September 6, 2007
Dreadfully Strong and sunburn
Abbreviated version of DS today.
First 10 min, alternating A1 and A2 , each with the right and then with the left
A1: KB High Pull 24kg - 5/5 , 5/5 , 5/5 , 5/5 - 20 total each side , this is actually 1 more rep per side than last time going 15 mins.
A2: Bulgarian Split Squat, empty Olympic bar - 4/4 , 4/4 , 4/4 , 4/4 - 16 total each, only 3 reps less per side
5 min rest
Second series 10 min. Actually this and the first set ran about 10:30 because a wanted to finish both sets of exercises
B1: Pullups bw + 10# - 4, 4, 4, 4, 4 - 20 reps , 8 less but a better pace and 10#'s heavier
B2: Double MP 30# db - 4, 4, 4, 4, 4 - 20 reps, 7 less but again better pace
Felt pretty good after this session. I plan on doing 10 min sets tomorrow too and the first half of next week, then go to 12 min for a couple sets of each series and then up to the recommended 15 min.
Today's nutrition topic, Sunburn
It is theorized that sunburn is actually an overdose of Vitamin D. This can be reduced by consuming an ionizable form of calcium such as calcium lactate and some Vit F or the essential fatty acids. These help the body utilize the vit D. Vit D shuttles calcium from the digestive tract into the cells and then the omega-3's carry the calcium into the cells. This doesn't mean you won't burn if you are out all day but it does extend your tolerance. If you plan on being in the sun take some extra calcium and fish oil, or krill oil which I prefer. Because the krill feeds on plankton and is harvested in Antarctica it has less toxins than fish, and because of the red color it is full of antioxidants which preserve the unstable omega 3 fatty acids. Plus it has some phospholipid components also.
First 10 min, alternating A1 and A2 , each with the right and then with the left
A1: KB High Pull 24kg - 5/5 , 5/5 , 5/5 , 5/5 - 20 total each side , this is actually 1 more rep per side than last time going 15 mins.
A2: Bulgarian Split Squat, empty Olympic bar - 4/4 , 4/4 , 4/4 , 4/4 - 16 total each, only 3 reps less per side
5 min rest
Second series 10 min. Actually this and the first set ran about 10:30 because a wanted to finish both sets of exercises
B1: Pullups bw + 10# - 4, 4, 4, 4, 4 - 20 reps , 8 less but a better pace and 10#'s heavier
B2: Double MP 30# db - 4, 4, 4, 4, 4 - 20 reps, 7 less but again better pace
Felt pretty good after this session. I plan on doing 10 min sets tomorrow too and the first half of next week, then go to 12 min for a couple sets of each series and then up to the recommended 15 min.
Today's nutrition topic, Sunburn
It is theorized that sunburn is actually an overdose of Vitamin D. This can be reduced by consuming an ionizable form of calcium such as calcium lactate and some Vit F or the essential fatty acids. These help the body utilize the vit D. Vit D shuttles calcium from the digestive tract into the cells and then the omega-3's carry the calcium into the cells. This doesn't mean you won't burn if you are out all day but it does extend your tolerance. If you plan on being in the sun take some extra calcium and fish oil, or krill oil which I prefer. Because the krill feeds on plankton and is harvested in Antarctica it has less toxins than fish, and because of the red color it is full of antioxidants which preserve the unstable omega 3 fatty acids. Plus it has some phospholipid components also.
Tuesday, September 4, 2007
Walking in the footsteps of Giants
To catch up from my last post. I was very sore after my training last week. This was a new program in an EDT style. It was written by David Whitley, www.irontamer.com , and was named the Dreadfully Strong program. As David likes to name his work. So after a couple days of active recovery and a KB demo and rock climbing on Friday, I was able to move without cringing. Yesterday I did 10 mins of alternating sets of KB high pulls with 24kg and single arm jerks with 24kg. high pulls 15/15 total reps and jerks 13/13. tomorrow will start Dreadfully Strong again but will be reducing the volume a bit. That means I'm taking longer breaks.
This will be the first of some posting on nutrition. Most of the pioneering work done in nutrition has been done by dentists. This is because one of the first places malnutrition shows up is in the teeth and facial bones. The other is in the feet. So as far back as the '30's , Royal Lee, DDS (founder of Standard Process supplement company) and Weston A Price (www.westonaprice.org) were seeing an increase in cavities and dental malformations. This was over 75 years ago and how much refined food were people consuming then compared to now? These finding led these men to explore what was changing in our lives and it led them to the quality of our food.
Weston Price wrote Nutrition and Physical Degeneration which is his study of a variety of peoples around the world and examines their native diet. It should be required reading of anyone in the medical profession. He found less than 1% incidence of tooth decay in remote populations eating their native diets. The pictures in this book speak volumes on the importance of nutrition.
Royal Lee understood the importance of whole food nutrition and built his supplement company around that philosophy. Another brilliant researcher from that time is Francis Pottenger MD. He did a lot of studies with cats and saw disease processes progressing within one generation of poor diet. Melvin Page is yet another great as is William Donald Kelley, both dentists. All these men recognized and help found the science of Metabolic Typing which states that one size does not fit all with diets.
Tune in next time for the reason why whole food supplements are vital for feeding cells and creating a new body from the inside out.
This will be the first of some posting on nutrition. Most of the pioneering work done in nutrition has been done by dentists. This is because one of the first places malnutrition shows up is in the teeth and facial bones. The other is in the feet. So as far back as the '30's , Royal Lee, DDS (founder of Standard Process supplement company) and Weston A Price (www.westonaprice.org) were seeing an increase in cavities and dental malformations. This was over 75 years ago and how much refined food were people consuming then compared to now? These finding led these men to explore what was changing in our lives and it led them to the quality of our food.
Weston Price wrote Nutrition and Physical Degeneration which is his study of a variety of peoples around the world and examines their native diet. It should be required reading of anyone in the medical profession. He found less than 1% incidence of tooth decay in remote populations eating their native diets. The pictures in this book speak volumes on the importance of nutrition.
Royal Lee understood the importance of whole food nutrition and built his supplement company around that philosophy. Another brilliant researcher from that time is Francis Pottenger MD. He did a lot of studies with cats and saw disease processes progressing within one generation of poor diet. Melvin Page is yet another great as is William Donald Kelley, both dentists. All these men recognized and help found the science of Metabolic Typing which states that one size does not fit all with diets.
Tune in next time for the reason why whole food supplements are vital for feeding cells and creating a new body from the inside out.
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