Ramblings on Health and Life

Continued progress

2011-06-10T11:37:00.000-07:00

Yesterday I saw 6 patients. I was pretty sore at the end of the day and my back was really tired. I got a good nights rest and am back at it today. I felt stronger on my first patients this morning so that is progress. I also got a chiropractic adjustment today and some quantum neurology work which really helped improve my gait. My chiropractor made the statement that he's never seen anyone as bad as I was recover without surgery. I'd say this is a testament to the strength training I had prior to the injury and to the power of chiropractic, nutritional supplementation, an attitude of not giving up and not considering surgery an option. And most importantly the power of prayer. Though I'm not there yet, I do expect a full recovery. My patients have been wonderful and very understanding. I have the best patients ever and love and appreciate them all dearly. Thank you for your loyalty.

So here's what happened

2011-06-09T11:59:00.000-07:00

The fourth weekend in January I experienced some tightness in my right hip. It progressively got worse as the week went on. I spent most of my nights up walking because I couldn't get comfortable. By the weekend it was excruciating and incapacitating. I couldn't sit or walk without severe pain in my right buttock and down the leg into the ankle. I usually have a pretty high pain tolerance and have pushed myself through some pretty strong muscular pain in the past and can take a lot of pressure on trigger points but nerve pain is a different beast all together. I would bawl from the pain. Tuesday I got a cortisone shot and some pain meds which didn't help. Thursday I got a lumbar MRI which revealed a disk bulge with possible herniation at L5/S1. I got flexion distraction chiropractic treatments daily for a week which only gave me minimal temporary relief. At this point I had to crawl through the house. I couldn't straighten my right leg or put any weight on it. I used crutches for get to dr appointments. At one doctors appointment my BP was 160/108 due to pain, normal for me is 110/70. After any movement (ie getting into the car, getting into the chiropractors office, etc) I required the application of a cold pack for 10-15 mins while lying on my left side to get the pain manageable. I was very blessed to be able to get pretty comfortable by lying on my left side, though sleep was difficult.
At this point I moved in with my parents because I couldn't do anything for myself. The third week I saw a neurosurgeon and we scheduled a spinal nerve root injection. They did L5 and I got no relief and it was a miserable experience. They looked at the MRI again and did S1 which almost immediately gave me relief. The second injection wasn't quite as bad because some of the anesthesia from the first one helped. After the injection I got probably 50% relief and I could at least sit for a minute or so at a time and could walk with a walker. I started using an inversion table which would get me some relief. But at this point I stalled out and didn't make any further progress for almost 3 months.
I also got acupuncture which helped balance the pelvis but made it harder to put weight on the right leg. Because of the lack of progress and the sharp pain in the right buttock I had a pelvic MRI looking for a cyst or tumor which might be causing the nerve pressure on the 2nd of May. It revealed nothing and I started to progress. I was able to do a few exercises and weight the right leg. I started getting chiropractic care again as well as Russian Stim on lumbar spine. I lost a huge percentage of the stabilizing musculature of the low back. My spinal erectors were nonexistent. I've been making steady progress since and continue to get chiropractic adjustments and cranio-sacral therapy which is really helping. The disk is mostly healed now, most of my trouble comes from lack of muscular support. I can sit for an hour at a time and drive again. I even started back to work seeing a couple patients per day.
It's been a long road but thank God for the strength to get through it and some wonderful people in my life to help me along the way. It's been a great learning experience and I'm definitely stronger because of it. I've been able to see many blessing come from what would otherwise be a miserable event.
I still am not sure what caused the problem. I didn't bend over or lift anything to trigger the pain. My best guess is that I had built strength without building the appropriate flexibility. I scored poorly on my ASLR and was working to improve flexibility in the hamstrings and hip flexors but not enough to keep pace with my other training. I think that imbalance caused a weak link. I've also been trying to heal adrenal failure for a couple years and feel that my body was tearing down quicker than it was repairing which allowed the weak link to become a problem. But the good news is I got plenty of rest and am now starting with a clean slate and can build a nice broad foundation for future strength gains.
Many thanks to all those who helped me mentally, physically and financially. The motto at the head of this blog has never been truer, I struggle and I emerge.

Cheat day

2010-04-29T18:20:00.000-07:00

Yesterday was my cheat day. Biscuits and sausage gravy for breakfast, scone for a snack, chimichanga for lunch, pizza for dinner, some morels and chocolate mousse with raspberries for dessert. Fasting from lunch today until lunch tomorrow.
Last night did a few sets of single leg DL with 16kg, mostly triples. Suitcase DL x 95# x doubles, can't remember sets. DL moves tested positive but not spectacular.
Did a couple horseshoe ISO's and they tested very well. Goblet squats x 16kg x 5 reps x 3 sets tested well too.

Yummy

2010-04-27T18:54:00.000-07:00

I came up with a crazy concoction for dinner tonight but the flavors and textures were awesome. Nitrate-free bacon fried then add and sauté shallots, garlic and curly kale. Season with salt, crushed red pepper, top with Parmesan, avocado and sardines.

Past 2 days have been LOW carbs, tomorrow is cheat day. Looking forward to biscuits and sausage gravy for breakfast.

Saturday's training. Snatches 16kg, :15 sec on :15 off. 4 reps per arm per :15 x 12 mins. 96 total reps.

Monday: Ring pushups, sets of 3, pinch block DL 35# , chest expanders

Tues: 1 set of 15 20kg rows R/L , reps done quickly. Farmers walk 2- 24kg 70-80 yds

back to the blogging world

2010-04-22T06:34:00.000-07:00

I've been MIA for a while but all is well. I've really found my groove with the biofeedback testing. I train 3 days per week, usually Monday is a pressing day of sorts, KB presses, barbell MP, dips, etc. Wed has worked really well as DL day. I get some of my best training on this day. Big gains in volume and weight. Last night I pulled 255# conv DO for the first time in a very long time. Friday or Sat has been more of a play day with emphasis on circuit training. I've been using Battling ropes some, I'm not sure I like the undulations or rope pulling better, both are a LOT of fun. Doing some swings and snatches also. I do some active recovery and core stability work on Tues, Thurs.
I was trying to do some running in my VFF but have slacked off. By end of summer I'd like to complete a 5k in them with a respectable time, for me, under 25 mins. I'm in a race with a friend to see who can sculpt the best 6-pk abs by August. And just for fun I'd like to pull 300# DL by then.
My training will probably add in a little more interval training with explosive moves such as sprinting, snatches and swings. I'm going to play around with some diet stuff also to achieve these results.
Overall I'm feeling good, both physically and mentally and I'm making good progress. The plan is to stay a little more current with posting my training logs.

New Links

2010-02-12T08:31:00.000-08:00

Added a couple new links. Great content, be sure to check them out.

Newest update

2010-02-12T07:36:00.000-08:00

Last week I had trouble getting anything to test well so I've mostly abandoned the 40 day concept and am just going with what feels right and tests well. Generally just having fun with it. Last week I had a day of nothing but BB MP and BB curls. I haven't done curls since my mullet days, with the exception of plate curls and gripbell curls. But intuition struck me and it tested well. Had another day that chest expanders tested well when nothing else would. I'm still sticking with general principles of a hip hinge movement, a squatting move, pressing and pulling. I test a couple of these first each time. I try to find two opposing moves if I can, such as goblet squat and chins the other day or conventional DL and BB MP yesterday. I go until they stop testing well or I feel I've had enough, whichever comes first. I then typically test a swing or snatch, perform 20-50 reps using the above principles. If I still can get a good testing response I throw in some fun stuff like bending or grip work. I must say this new strategy is very liberating. I train 4-5 days per week, sometimes continous.
Hopefully my Gym Movement DVD will arrive today, it's been over a week and a half now. Though I'm getting a grasp on this I still have a bunch of questions.

The saga continues

2010-01-27T12:09:00.000-08:00

It's been a while since I posted and I have completed my 14th day of training on the 40 day program. A couple weeks ago I took off 4 days in a row, with the exception of bending a SCF ultralite #2 to 180 degrees and rolling a frying in a demo I did for some students. Having that time off I came back strong on Monday, the rest of the week though I backed off a bit, went lighter than usual and focused on movement. This week I'm back to pushing the numbers a bit.
I'm noticing some things with the biofeedback. Initially chins, then pullups tested the best. Now they aren't testing well but 1 arm rows are. I am still testing pretty well with my soft tissue and stretching work but joint mobility is testing well now where as it didn't a few weeks ago. Kalos Sthenos style get-up give me a huge testable increase in ROM.
My DL numbers are climbing significantly and pressing numbers are going up slowly but consistently. I'm also testing well for adding in some grip work or bending at the end of a session.
I'm just barely 1/3 the way through and seeing good changes. I have a feeling things will progress faster for the rest of the program. I'm also noticing an increase in my appetite.

Day 4

2010-01-09T07:47:00.000-08:00

I'm now 4 days into the 40 day workout. I've had 3 on 1 off 1 on and scheduled for another day on today. Posterior chain has varied between conventional DL and single leg DL. Pressing has been BB press and ring push ups. Pulls have consistently been chins and kneeling ab wheel roll out have tested well daily. And snatches testing well every day.
In the past I had shied away from stretching and foam rolling because of what I had read from the folks promoting Z health. But since Adam and the folks behind the biofeedback movement challenged me to test everything I've added it back in with very positive results. Warm ups consist of movement prep with primarily FMS drills and a couple sets of light goblet squats. Not the mention the testing itself provides some warm up. Yesterday was able to get in a few shoe iso's and gripbell curls, meaning they tested well.
Goals for the next 6 months:
DL 300+ lbs
MP 32kg kb
Snatch 16kg bell 100 reps in 5 mins
Body comp under 10% - current 14%
and Adonis Index, which is shoulder to hip ratio, to 1.42 - currently 1.36

Thing a day

2010-01-05T15:37:00.000-08:00

Starting the new year I'm starting a new routine. Hopefully this weekend I can get my hands on a bigger bell to test the results of the Radiant Dawn program I finished.
But this week begins an idea from Dan John, the 40 day workout. Very similar to PTTP concept, you perform the same exercises daily at sub-max levels to perfect your movement. I'm doing this with biofeedback so it may not be the exact exercise daily but at least similar movement patterns. The plan is to warm up with some kind of squat movement. Then a posterior chain move such as DL , an upper body push and upper body pull. Then a ballistic ala swing or snatch and wrap it up with an anterior chain like the ab wheel.
Last night goblet squat tested well. Single leg DL beat out conventional and sumo DL. Ring pushups beat BB press and kb push press. Chins trumped pullup and 1 arm row. Snatches tested well at 16 kg and ab wheel kneeling roll outs. Which I've been feeling all day. 1 set of 5 sure beats 200 crunches.
I am going to try to test to see if performing exercises in a certain sequence tests better. Not sure how that will work out but I'll keep you posted.

Today conventional DL, BB press and chins tested best. Squatting as a warmup didn't test well today. First set of DL and chins for reps didn't test as well so I adjusted the amount of tension I was using and both improved on 2nd set. Snatches and swings tested equally well today so I went with snatches. Kneeling ab wheel tested well again today. Finished up both days with frog stretch and it tested well also. My warm-ups usually consist of ASLR and toe touch drills from FMS, Brettzel, etc if they test well and they usually do. I also do some stick work to quads, TFL and ITB and it always tests well. I throw in some joint mobility such as ankle tilts, toe pulls and thoracic AP glide if they test well but they've been all over the place. Some work, some don't , some only work on one side. I've seen several folks saying that static stretching, massage and foam rolling are bad and joint mobility is good but for me, that doesn't seem to be the case. But like Adam says, don't believe anyone because what works for them might not be the best for you. TEST IT before you take someone's word for what's good or bad.

My experience with Biofeedback

2009-12-31T09:16:00.001-08:00

So for the past 2-3 weeks I've been using biofeedback with my training. I'm still following the Op Radiant Dawn program to get me pressing the 32kg bell. This is based on video posts started by Adam T. Glass. Be sure to check out his site for full details but here's the quick and dirty - test a range of motion, perform and exercise, retest. If it got better then that move is beneficial to your nervous system. If you only perform exercises that are best for you, then you will get the most efficient results with your training.
So I've learned a few things. Weights that are too heavy for me to complete a rep still tested well. This doesn't mean I stuck with that weight, just interested that it was still "good" for me. When a particular weight tested poorly I did not continue to bang out sloppy reps, I lowered the weight, retested and continued if it tested well. Sometimes, but not that often I had to veer off course and mix up exercises to find one that worked for me, that day. Some days I was actually able to add a few fun exercises such as gripbell curls or leverage block curls or some Iso's on horseshoes.
This past week I've even taken it to the point of testing my movement prep. Surprisingly more than a few times even the basic Z health R phase drills tested poorly. Now I'm no expert, just following some high payoff areas from the the DVD. On the other hand the FMS corrective stuff tests well 95% of the time. This is not intended to reflect badly on Z health, and as I said, I have had very little instruction with a certified Z trainer. Just stating what worked for me.
This week I also attempted to test maxing out my sets and the few times I tried it actually ended up not even getting to numbers that tested well in previous weeks. To clarify, I would stop sets before if they tested poorly, but if the day called for 5 sets I would stop there. Now I'm trying to see if I can perform 6-7 sets and still test well.
I trained strength on monday and tues. this week. Yesterday wanted to do a little bit of a cardio type session. Swings tested poorly, rope jumping tested poorly, box steps tested poorly. At that point I settled for testing some corrective drills. Naked get-ups tested well. Don't get too excited, naked meaning bodyweight. Did several of the Kalos Sthenos varieties. Half kneeling lift, leg lock bridging, prone bow stretch. Pretty much everything focused in hip flexor/ hip extension issues. My left side is lacking. So just a little moving was all I needed yesterday.

Over half way done

2009-12-09T12:30:00.000-08:00

Two weeks of Op Radiant Dawn are completed. And half way through the 3rd week. Feeling pretty good, my muscles are tired the next day but not sore and I'm able to perform well each day. This week I've gone up in weight on stacked pressing and LPP.
Also got my VFF, it's a very interesting experience. I've been wearing them with the Injinji socks and they are ok but much more comfortable without socks but that's just too cold this time of year. I've been wearing Sanuk shoes for over 2 years now and they have very flexible sole and not much padding or support but they don't even compare to how my feet feel in the VFF. It's like barefoot but better. In the Sanuk's I still have a tendency to heel strike but not in the VFF. Just this week I added a pair of SoleMates to them, these are adhesive pads that correct for Rothsbart foot which is what the PCI's do. Instead of attaching them to the ball of my foot I stuck them to the inside of my VFF and hopefully will get a lot of use out of them.

week 1 in the hole

2009-11-29T18:47:00.001-08:00

Wed - swings, 20kg 7/7 on the minute for 6 mins
Thurs - 1/2 get up stacked bells (25+18) 43# , 2/2
stacked press 43# x 5 sets x 2 reps
Sat - 1/2 get up 24kg 2/2
Stacked press 43# x 3 singles
LPP ( long push press) with walkout 20kg x ladder (1,2 x 5)
swings 16kg

This week went pretty well. It was a little bit tough and I could definitely feel it when I finished but recovered and was ready the next day.

Up to speed

2009-11-24T19:38:00.000-08:00

Finished 2 weeks of PTTP with deadlifts and side press. Warmed up with sumo DL with kbs. I've never really tried sumo but after some practice I think I like it. Work sets were 2 sets of 5 conventional DL. Side press took some getting used to but started grooving much easier after a couple days. I did 2 days of PTTP followed by one day of VO2 max snatches. Use 25# and 6 reps per :15 x 20 sets. 24 sets by end of 2 wks. That was a good weight for me and reps. I don't know how these guys get 8 reps in :15. Anyway, was a good change of pace and now I'm doing a program by Adam Glass, Operation Radiant Dawn. The goal is which is to progress to pressing the next heavier kb. My goals for the end of 4 wks is to press the 32kg bell and do a bottoms up press with 24kg bell.
Day 1: half get ups x 24kg x 2/2
BUP x 16kg x 4 singles
LPP with walkout x 20kg x (1,2 x 3) ladders
swings x 24kg x 10 reps at top of min for 5 mins

Day 2: half get ups x 24kg x 3/3
BUP x 16kg x 5 singles
stacked press x 43# ( 25+18) x 3 singles

These are definitely tougher than it looks on paper.

Hiatus

2009-11-07T07:52:00.001-08:00

So I've been very slack in my posting. I've finished a couple rounds of 3 wks diets and now onto a 3rd. Eating with that much structure felt like a job, seemed all my time was spent prepping food, cleaning up and eating. I'm going to continue a little while longer but that style of eating seems too obsessive compulsive to be mentally healthy. I took about a week between diets just to relax a bit. It is all a learning experience as I form ideas about how I want to do things. My newest interest is intermittent fasting or IF. Just read Eat,Stop,Eat. Decent info but a bit disappointed with the cost per amount of info. Seems it's only geared toward weight loss and though it is referenced it repeats the same 4-5 benefits for 90 pages. The same information could have been presented in a 3 page bulletin and people could have followed it. I would like to have seen more info on applying to other areas than the weight loss crowd. Would also liked to have seen info on it's effect on the endocrine system. He does mention the effects on insulin but at the same time dismisses the effect food has on insulin. And as one of the benefits of fasting lists increased epinephrine and norepinephrine production. To me, that's not a good thing. Too many people are walking around in sympathetic dominance the way it is, fight or flight, never relaxing. Granted this is only 1-2 days per week but seems this added stressor to the adrenal system in todays population would be counterproductive. But hey, that's just me. But in any case I've started experimenting with IF, just came off my first 24hr fast. Felt alright, energy seemed to be ok, but I didn't have a super busy day nor did I do any training. I've decided to do this every 5th or 6th day as I don't want to eliminate too many calories from my diet as I am trying to gain muscle. I do think it has the potential to assist with blood sugar/insulin regulation and fat burning. Plus I've always been more of a "eat to live" guy than the inverse so it does appeal to me from the standpoint of avoiding a day of food prep and eating.
Training is going well. Still doing ROP, as I approached 5 x (1,2,3,4,5) I got pretty burned out so backed off to 3x and 4x again, then some missed training, blah, blah, blah, excuses. Anyway, back on and hitting 4x (1,2,3,4,5) today and feeling as strong or stronger this week, maybe time off did me some good. But needing a change of pace so will start a couple weeks of PTTP next week with DL and Side Press and maybe some snatch conditioning thrown in the mix. I also started doing some renegade rows on variety days and realized I had forgotten what an amazing exercise that was, a bit humbling even. I've been working on improving my shoulder overhead mobility with some drills from RTK with good success. I've always had a lot of lat tightness and apparently limited T/S extension but things are starting to open up.
On a final note, ordering vibram FF this week, the KSO's and will be posting my experience with them. Went and bought the injinji socks yesterday and getting my little piggies used to being separated. Interesting feeling.

day 5

2009-08-20T19:28:00.000-07:00

Digestion improving and stomach expanding. Got in 3200 kcals today and felt the best yet. Actually getting hungry between meals.

training: variety day, warm up ASLR, toe touch, ankle mobility, bretzel

5 swings followed by 5 goblet squats x 5 x 24kg, pretty long rests between sets

a single BU press , 20kg on each side though couldn't control decent on Left.

ended with hip flexor stretching

New Chapter

2009-08-20T08:10:00.000-07:00

My training and life has entered a new chapter. I am finally using a very organized approach to diet combined with training to see what kind of results I'll get. This should bring several rewards.
I've never been a big eater until now, consuming more calories should help me gain some muscle and with the current approach, lose some fat also.
For a year or two now I've suspected my ongoing battle with adrenal fatigue has been blood sugar related. This diet consists of eating on a very regular basis and using supplements to balance blood sugar.
I'm eating 7 meals per day and all but 1 are actual meals, not snacks. All calories are good whole food based products, not shakes, bars or anything processed. Just fruits, veggies, nuts, eggs, beef, fish, dairy and a couple grains. Diet goal is 4500 kcals but only able to get about 3200 kcal/day now, but stomach and appetite are growing each day. I figure by about 10 days in I'll be eating all my food.
Supplements are designed to promote digestion, sugar metabolism, connective tissue repair and testosterone production (No, not 'roids :) ).
The training is kettlebells. I'm doing the ROP workout from ETK ( Enter the Kettlebell) which is C&P ladders, swings and snatches and pullups. On variety days I'm practicing some windmills, TGU, BU pressing and to help with the mass gaining goals, 5 x 5 Swings/ Front Squats.
I took 'before' measurements and pictures, so when all is said and done I'll post results.
All training sessions start with FMS drills and joint mobility.
I'll be on this combo of diet and exercise for at least 6 wks and possibly 12.

any RKC reading this please feel free to chime in with thoughts on the training approach.

some stuff this week

2009-07-09T19:42:00.000-07:00

Tues: decided to do some pressing. 16kg x 5/5 at 5 min intervals x 10 sets, got delayed for about 20 mins between sets 6 and 7. I think I'm going to take one exercise and perform some volume with it once per week.

Wed: warm up
1-arm suitcase DL 1/1 x 2 x 135#

Rack pull: 205 x 2 ; 255 x 1 x 7

ring tricep ext / gripball curl x 10 min - 28 rep PR zone

weekend update

2009-07-07T06:57:00.000-07:00

Friday: back was feeling a little tender on DL after warm up. Decided to do some swings instead, these felt a little better.
24kg x 5/5 x 7

Saturday: hike/walk with just a little bit of running, was out for about 1 hr 20 min

Eating hasn't been too bad but still a bit more processed food than I am striving for. It's mostly a matter of planning ahead and having food ready before I crash. If my blood sugar drops I get very unmotivated to do anything, especially cook.

Here we go

2009-07-01T16:19:00.000-07:00

I'm back to posting my training log.
Warm up with ASLR, toe-touch progression, Bretzel, pump and get-ups 8kg x 2/2 . Worked to keep shin vertical and other leg straight and on the floor.

Bent press GTG today 24kg 1/1 , 5 total.

DL 135# x 3
1 arm suitcase DL 135# X 1/1 X 2
Rack pull from 22" - 245# x 3 x 8

Ring tricep extension/ Gripball curl - EDT style
PR zone 10 mins- 25reps each

The ring extension is a crazy movement, though targeting my triceps it is a combo of a jackknife, pullover and a tricep ext.
The gripball is a 3.5" ball on a dumbbell handle

Today's weight felt a little tougher than expected.

Magazine: Core Values - NYTimes.com/Video

2009-07-01T14:22:00.001-07:00

It's about time

2009-06-30T19:32:00.001-07:00

So I've neglected my posting for several months now. What's going on?

Just started a new program to add some mass, improve my guns and get a respectable DL.

Will start posting workouts again tomorrow.

Did some rolling pattern work today, single leg bridging, and assisted pistols.

Supplement wise, I'm cycling with some creatine, glutamine (not sure about this one but a guy that knows his nutrition recommended it so I'll give it a try) and using some Tribulus. This is potent stuff, at 3 per day I'm feeling real manly. More so than usual.

Also doing a little walking and jogging. Though I've never considered myself a runner I did run XC in high school. But hearing a lot about the barefoot running trend and just read "Born to Run" by Chris McDougall has inspired me. Not going barefoot yet but running in my Sanuk Donnies which are a thin, flexible sole that forces me to run as if barefoot. Great book except for the section on our evolutionary development as distance runner and the stuff on vegetarianism.
Today was a 30 min walk with 3 hill sprints, maybe 20 yards each.

Trying to get to bed earlier also but not too successful with that.

These pipes are clean

2009-04-19T16:15:00.000-07:00

One of my favorite lines from a cheesy movie, Cabin boy.

Just finished up the Standard Process purification program yesterday. 3 wks with no processed food. No grains, with the exception of some sprouted quinoa which is actually more of a seed and some soaked lentils. Had one sweet potato, had chicken once and the rest was fish and pasture fed beef. And most importantly no sugar. The rest was veggies and fruit added to my smoothies. All my meals were hand prepared, nothing prepackaged. I'll continue with most of the eating guidelines 80-90% of the time. Today I did have a little dessert. I really enjoyed the smoothies made with fruit, SP Complete and non-denatured whey protein. These will be my staple at breakfast even after the cleanse.

I only lost a couple pounds but my waist shrunk a bit. Which is the only place I needed to lose anything. I have more energy and am more motivated. Other than that I didn't notice any big changes, no healing reactions or anything. Oh, I did notice my feet burning and itching some during the last week. I didn't get to use the infrared sauna as much as I wanted.

Strength training is going well. Got a couple days behind on that program. Making great progress there. Just finished my 8th session. The 3rd "light" day. Despite doing a couple extra sets compared to day 1 I was actually less tired. I'm amazed at how quickly my body is adapting and my conditioning is improving.
I plan on retesting my BioMeridian scan later this week and a hair mineral analysis retest in a few weeks to see what kind of biochemical changes took place, if any.
The next course of action will be determined by test results. I am about to start some iodine loading therapy and will be supplementing with Tribulus in an attempt to boost testosterone levels. I will retest adrenal hormones and testosterone and estrogen via saliva in about a month.

Well that's it

Hammer time and more on iodine

2009-04-03T18:04:00.000-07:00

Today I recycled some horseshoes and untwisted and hammered them back to almost new condition. If I can get 2 bends out of them that will bring my costs down. Only did "S" ones, hearts would just be too much work. My forearms are a bit tired from the event, so not only do I get another chance at the shoe but I got a little workout in the process.

I had a comment about iodine deficiency and our salt use, so I'll expound. Most people are salt phobic (which is pretty silly but that's another discussion, salt is very beneficial to health) and eventhough they are getting sodium in processed foods, I doubt it is iodized salt.
Secondly, if you remember back to your high school chemistry class and the periodic table we see iodine is a halide, which puts it in the category with fluorine, bromine and chlorine. They all compete for receptor sites in the body. Fluorine is in the water and toothpaste, chlorine is in the water and even if you filter it you still get it vaporized from the shower and bromine is used in baked goods. So not only are we not getting iodine but we are being inundated with things that displace it.
The RDA for iodine is only enough to prevent goiter and is set at 150 micrograms. Dr. Lugol and now Dr. Abraham are demonstrating that an optimal daily intake is 12.5 mg, this dosage is regularly consumed by the Japanese. 12.5 mg is nearly 100 times the RDA. Dr. Abraham is using a loading dose of 50 mg for 90 days just to get people back to optimal saturation (yep, that's alot of iodine, you can't eat enough salt or kelp to get those levels), then using a Lugol's dose of 12.5 mg.
I do recommend caution using these higher doses, especially too rapidly.

If at first you don't succeed...

2009-03-30T17:39:00.000-07:00

Day 2 of the purification program. So far so good. Some minor cravings but they were knocked out by some gymnema.

Started my super secret training routine today, for a second time. Today was my medium day and it was doable but left me pretty toasted.

Also took some starting measurements.
Hips 38"
Waist 33 1/4"
Chest 38"
Bodyfat 14%
Weight 145#

A Glitch in the matrix

2009-03-25T14:49:00.000-07:00

So I had plans of a new program this week, however I've been experiencing a non-stop runny nose and a low grade fever. I guess I'll be putting it on hold until next week. I'll probably just do some joint mobility and some hip flexor and hamstring work instead.

updates

2009-03-24T06:30:00.000-07:00

I just attended a seminar on minerals taught by Dr. Michael Dobbins, this was very enlightening. There is some great research coming out on how iodine deficient we are and the problems associated with that deficiency. Cancer, immune function, fibrocystic breast disease, possibly even birth defects. I don't want to attempt to give advice taking this mineral but a little reading will drive home the point of it's importance. For more check out the research here
though I think his product might be a bit strong for most people to start with.

Secondly I am undertaking a new kettlebell training routine the next 6 wks. A routine that is TOP SECRET and I am fortunate enough to be a guinea pig to test it out before the info is released to the public. I plan on getting some measurements and maybe video tomorrow so I can track my progress as far as body changes go. Next week I am starting the SP Purification Program which should help me make even better gains on the routine. I'll chronicle my experience with the purification as I go along. I'll be eating a lot cleaner than I usually do, so it should be interesting.

Last night was the first night of the top secret training and it is going to kick my butt. But in a good way.

Quickie

2009-03-09T19:02:00.000-07:00

Didn't have much time tonight as I was doing a demo of the Biomeridian for a group tonight.

MP with globe DB 46# x ladder, 1-3 R,L and 1,2
DL x 155# x 5 x 2

some card tearing and ISO's throughout the day

Another week

2009-03-08T10:44:00.000-07:00

Didn't do much monday,
Wed was snatches with 16kg , 3/3 on minute for 5 minutes , then 2/2 on minute for 15 mins. Just adding a little density as I go.
Did some leverage block wrist curls and plate curls

Saturday - Another horseshoe heart and MP with globe DB. Loaded to 46# now, 1/1 on the minute for 20 mins.

Pullups - bw x 5 x 2

DL - 155# x 5 x 2

Per advice from strongman Adam Glass I'm working singles on my plate curls, 10# end of post, 1/1 x 2

I'm probably going to add some form of a squat into the routine. Leaning toward bulgarian split squat. No big volume just a little to stimulate the quads.

I've also been working on quad and hip flexor flexibilty as I am realizing it is holding me back in other areas of my body.

today's training

2009-02-27T17:25:00.000-08:00

I successfully hearted a #2 SCF ultralite today. This is only my 3rd successful heart. I always do better in front of an audience and you have to keep things moving because once the metal cools a bit it's too hard for me to get it moving again. I also tweaked my technique a bit to help get the shoe past 180, once I can do that the heart is doable.

MP with globe DB: 44# - 1/1 per minute x 20 mins = 20 reps per side.

I like this style of training, keeping the reps low but going for longer periods of time. I'll either add density or weight or both as time goes on.

And a few ISO's on the rubber deck.

Roll it up

2009-02-18T18:07:00.000-08:00

I rolled up a skillet tonight. I got the initial kink about a week and half ago but couldn't make any further progress. Tonight I picked it up after doing some FMS corrective work and succeeded in rolling it up. It could be a little tighter but not too bad for my first one. At 6 bucks a pop I can't practice too much.

I've progressed to a few reps per side on level 3 rotary stability check. Also practiced some of the rolling drills per the FMS program. I found going to the right is a little more challenging.
That's it.

Fresh air and Kettlebells

2009-02-11T18:15:00.000-08:00

Had some beautiful weather today before the big storm hit tonight. Weather in the 60's, felt like spring. Eventhough the sun had set by the time I finished work I stepped outside the back door of the gym to do my snatches under the motion light.

warm-up: leg lowering, toe touch, t/s rot with arm sweep

Snatches: 16kg x 2/2 at the top of minute x 20 mins. 80 reps. Working more on endurance here instead of volume.

Wrist curls, 1-1/2" lever block x 4/4 x 3 - 7.5# @ 1/2 post
Plate curls, 1-1/2" lever block x 3/3; 4/4 - 7.5# @ 3/4 post
2" lever block x 4/4 x 2 - 7.5# @ 3/4 post

Don't do these...

2009-02-10T05:49:00.000-08:00

unless you want a solid midsection. The suitcase DL has to be one of the best exercises for building a bullet-proof "core". "Core Training" is quite the buzzword these days and there are numerous gimmicks and devices out there to help you get 6-pack abs, ab loungers, some kind of crunch ball, chairs, etc. The flaw is they attempt to train muscles that are spinal stabilizers through movement, i.e. trunk flexion. Though these muscles can do that, their main purpose is to resist movement, hence the name, spinal stabilizers. The suitcase DL does just that. Stand to the side of a heavy weight (this is a relative term), using proper DL technique, bend over grasp the weight in one hand and stand up while keeping your movement symmetrical and a balanced spine. So if the weight is in your right hand, then ALL the muscles on your left side have to work extra hard to keep you vertical. Did I mention that if you use any real weight you'll also develop a serious grip. A few reps/sets of these and I feel like I'm wearing an iron corset.

Yesterday,
ALR, T-spine rotation

card tearing - 10 cards and 16 cards. I really struggle with this feat, not sure where the weak link is but I'll keep working on it.

shoe bend Iso's - 90 degrees and starting bend

DL - 135# x 5
Suitcase DL - 135# x 2/2 x 2

MP - globe DB @ 40# x 2/2 x 5

New Goals and new routine

2009-02-06T15:45:00.000-08:00

So my current goals are more strongman related. By the end of March I will consistently tear at least 1/2 deck of cards , consistently heart a #2 SCF ultralite, as well as open a #2 SCF polo

Going to be working on my pressing and DL as recovery allows and a little conditioning with snatches.

Currently the plan is as follows: Monday and Friday will be card tearing and shoe bending practice or Iso's , DL and MP as I feel up to it. Wednesday is snatching and wrist curls and plate curls with the leverage block. Tues and Thurs will be DL and MP or some assistance variation such as 1 leg DL.

Today, Iso's on the rubber deck, 1 #2 UL which I only got out to 90 degrees, not sure if it was an off day or I found a tough one because Tuesday I practically hearted one.

MP with the globe dumbbell loaded to about 40# 2/2 x 6
DL - 135# x 5 x 2

update for the week

2009-01-16T16:35:00.000-08:00

Monday: 24kg swings , 5 per min x 15 min
bent press 46.5# x singles x 5/5

Wed: get-ups 46.5 # one per minute x 12 min; 6/6
pullups bw x 3/min x 5 min

Friday: 16kg swings, 10/min x 15 min
bent press 46.5# x 1/1 per 2 min x 7

horseshoe - #2 UL

Starting the year off right

2009-01-03T17:46:00.001-08:00

Yesterday I had my first workout of the new year.

Get-ups: 46.5# x 6/6 ; one rep at the top of each minute for 12 minutes. Over the next few sessions I'll add 2 minutes each time. This was a pretty good pace and I felt strong. I held the lockout at the top for a few seconds on most of the reps.

Bent 3-4 3/16" square piece, reverse style. Arms got really sore, cramping into brachialis and clavicle. Got an adjustment today and feeling better.

No pullups due to arm pain.

Made my own laundry soap today. Washing soda, borax, and ivory soap. It's an interesting project, cheap, and less toxic to me and the environment.

Happy New Year

2009-01-01T07:24:00.000-08:00

Finished out the year with my last workout of 2008.

Swings - 16kg , 10 reps per :50 for 10 mins. - 120 reps total.

Bent Press - 46.5# globe BB, 1/1 ; 2/2

Bent a horseshoe at the NYE party. #2 UL , hearted. The audience makes a big difference. This thing felt like butter all the way out past 180. Heart was the easiest I've done so far also.

The road to weakness is paved with good intentions

2008-12-30T07:22:00.000-08:00

Despite the best intentions I only trained on Monday last week. So yesterday I was back at it and feeling the lay off.

Toe touch, leg lowering, thoracic rotation with arm sweep.

Get-ups - 46.5# globe BB, singles for 5/5 total. Didn't do these for time. This thicker bar and long bar really fries my grip.

Pullups - bw x 2 reps per :30 x 10 ; last set was only 1 good rep and a partial. 19.5 reps total

Arm bar - 16kg x 1/1 x 3

Lessons from Rocky IV

2008-12-25T14:36:00.000-08:00

Sitting here watching Rocky on Christmas day and observed a few good tips from his training in Russia.
Thick-bar training both on pullups and presses using a wagon.
Rotational training - chopping wood and a chop/twist pulling a bag of rocks.
Sled dragging
And though they didn't show him drinking raw milk, they showed a cow being milked so you can guess he was drinking this high quality beverage.

A new experiment

2008-12-23T09:08:00.000-08:00

Over the weekend I came across something called "oil pulling", which involves swishing oil in your mouth sorta like a mouthwash. It's an old practice and numerous,"miraculous" results have been attributed to it and some unlikely mechanisms explained. But Bruce Fife has a more believable explanation, that the oil removes bacteria from the mouth. Research on root canals find that bacteria from the mouth can find their way into other parts of the body and cause dis-ease. So I figured I'd give it a try and see if it improves my health. It sure can hurt anything and it's basically free. Swish 1 TBS oil in your mouth for 15-20 mins. Dr. Fife recommends coconut oil because of it's other health properties. More traditional approaches recommend sunflower or sesame oil. I'm using coconut, because that's what I have. I'm on day 3. The oil is worked around the mouth, tongue and squished through the teeth. Then spit out, so as to expel the bacteria it has gathered. Further details found here as well as links to an interview with Dr. Fife.

Fine Dining

2008-12-22T18:36:00.000-08:00

Today's training.
leg lowering and toe touch, thoracic rotation and R-phase
Swings: 24kg , on the minute for 10 minutes. 6 reps/min

Bent Press: 46.5# 1/1 x 5

came home and made a delicious dinner.
Pasture-fed beef tenderloin seered to perfection, oven-roasted asparagus with a balsalmic butter sauce, washed down with a frosty Boddington's pub ale and topped off with some dark chocolate truffle. It doesn't get better than this.

juggling act

2008-12-19T20:41:00.000-08:00

Finally got 3 days of training in this week.
Today was get-ups and pullups again so I decided to add some variety by way of intensity and endurance.

Get-ups : 16kg 3/3 x 2 , focused on good form with crisp movements and trying not to let hip flexors take over.

Pullups : 5 singles with bw + 16kg

that's it because I had to go see my new niece.

Gotta stop slacking

2008-12-15T18:12:00.000-08:00

I've only been training 2 days/wk. Time to get back on track with 3 days.
Today-
get-ups: 46.5# x 4/4 in 6 mins - added a total of 1.5 and it made a big different. I was really feeling it.

pullups: 2 every :30 for 5 mins, total 20

working on 1/2 deck of cards

Good Calories, Bad Calories

2008-12-08T20:30:00.000-08:00

The above is the title of a book by Gary Taubes. I just recently learned about this book and haven't had the opportunity to read it yet. I understand it is quite lengthy and goes into great detail and contains 200+ pages of references. The premise is what I've been saying for a couple years. Weight loss has very little to do with calories in vs. calories out. Watch his presentation on the material and decide for yourself in this hour long video. I would love to hear what you think about this. For additional info along these lines check out "7 Principles of Fat Burning" by Eric Berg, any book by Diane Schwarzbien, or even ole Doc Atkins himself. It's about using food and the proper exercise to manipulate the hormones that regulate fat storage and fat burning.

Another nutty fact

2008-12-08T20:05:00.000-08:00

Got back from spending the weekend learning about vitamin complexes from Dr. Michael Dobbins. He did a great job explaining the history of vitamin discoveries and how we have ended up with the misinformation we have in the field now, and really delved into the biochemistry of it all. I can't wait for his presentation on the minerals.
So here's your nut fact of the day. 4-5 Brazil nuts per week will supply all your selenium needs.
Now on to the training. warm up of toe touch/ ball squeeze and thoracic rotation.
Get-ups with globe bar 45# , 6 mins, alternating total of 5 per side
pullups - bw on rings, 5 mins, 20 total ; sets of 3's and 2's
BB finger rolls x 15 and 10 superset with wrist extension 15 and 10. My forearms felt like they were going to pop.

Crispy Nuts

2008-12-04T13:17:00.000-08:00

No, this is not the story of Jack jumping over the candlestick. It's a recipe.
Nuts... delicious and nutritious. Nuts are a great source of minerals and fats. Pecans and almonds are higher in the stable monounsaturated fats. Though these compact snacks are great to eat on the go, they also contain a variety of enzyme inhibitors. If you eat a couple here or there it's not a big deal but if you eat them daily it can become more of an issue.
So what do we do, we soak our nuts in salt water. Ah, nothing like a nice swim in the ocean. Oh, sorry. back to our recipe. If you eat nuts frequently such as people on the Warrior diet or a Paleo diet this makes them more digestible and releases additional nutrients. Soak a cup or two of your favorite nut in a jar of water and a TBS or 2 of sea salt overnight. Then drain, rinse and blot dry on some paper towels. Put them in a dehydrator for 12-24 hours ( or an oven set no higher than 150 degrees). My dehydrator is an American Harvest from Walmart and takes about 16 hours.
You are left with a crunchy and healthier version of an old favorite.
This is also great for making nut butter. Almond is one of my favorites, even better than PB. Add nuts and some salt to a food processor and grind into dust. Add a TBS or two of coconut oil and blend until creamy. This could take 3-5 mins.
If you are using almonds, a skinless version is even healthier.

Enjoy!!

Another quiet night in the gym...

2008-12-03T16:32:00.000-08:00

Just me, Pandora and some metal.
Swings - 16kg x 8 on the minute x 10 mins. This was plenty of recovery time, will do 10 reps next time.
Bent Press - 45# in the globe bell. 1/1 x 5
this barbell is a totally different animal than a kb or an Oly. bar. much more challenging.
Leverage block plate curls x 5/5 x 3

New month, new program

2008-12-01T16:31:00.000-08:00

get-ups - warm up 8kg 3/3 focus on form, up lunge style, down overhead squat style.
5 min with globe barbell loaded to 45# alternating left and right, 4/4 total. Hope to get some pics of the barbell this week, it's sweet.

pullups - bodyweight on the rings, 5 mins - total 18

barbell finger rolls 95# x 15; x 10 , superset with wrist extension sets of 10.

LIght day

2008-11-25T08:14:00.000-08:00

Yesterday
brief lower body R-phase and leg lowering
DL - 135# x 5; 165# x 5; 185# x 5
These are getting easier.
Pistol - 2/2 x 3 , using blue band now, mostly for balance.
Bent press - 16kg x 3/3; 24kg x 2/2

increased volume

2008-11-20T08:34:00.000-08:00

warmed up with some R-phase, toe-touch, thoracic rotation

DL - 135# x 5; 165# x 5; 185# x 5
suitcase DL - 135# x 1/1 x 2

Pistol - 2/2 x 3 holding onto green stretch band for assistance. tried to use the band as little as possible.

Bent Press - 16kg x 3/3; 24kg x 2/2 x 2

Club swinging- 10 and 15 reps with double clubs,

Though is doesn't look like much this was nearly twice the volume I'm used to, but I seemed to handle it ok. With my health program my improvements sneak up on me. I won't feel any different but one day I find myself doing more than I usually do, then a few weeks later I notice my drive has dropped off again. I haven't noticed if my ups are more frequent and my downs are less frequent. I suppose it would be beneficial to keep track of that.

step it up

2008-11-18T06:14:00.000-08:00

Yesterday, got lazy on my prep work, only did leg lowering.

DL - 135# x 5 ; 165# x 5 ; 185# x 5
decided it was time to start pushing my DL numbers again, want to get back up over 200. My glutes are reminding me that I went a little heavier yesterday but that is good.

Pistol - 1/1 x 3 , assisted by holding onto green band.

Bent press - 16kg x 3/3 ; 24kg x 1/1 x 2

short session club swinging

Recent training

2008-11-12T18:05:00.000-08:00

Monday and today,
DL - 135# x 5 ; 155# x 5 ; 165# x 5
Goblet squat - 16 kg x 5 x 3 , alternated with DL

Bent Press - 16kg x 3/3 ; 24kg x 1/1 x 2

Club swinging and leveraging

today, Z, leg lowering, toe-touch, thoracic rotation.
also did a couple bends with 3/16" SQ and gripper COC #T

Oops I did it again

2008-11-03T18:18:00.000-08:00

As is common after some time off from the DL , I start back too strong and get sore. Toned it down a bit today and did some warm up with toe touch and leg lowering.
DL - 135# x 5 , 165# x 5 x 2
Bent press - 16kg x 3/3 ; 24kg x 1/1 x 4
club swinging and levering.

New Routine and mineral retention

2008-10-28T06:47:00.000-07:00

I'm onto a new program for a while. After successfully bending a horseshoe I'm revisiting some older exercises and some new ones just to shift the emphasis of my training.
Yesterday,
DL : 135# x 5 ; 185# x 5 x 2
Goblet squat: 16kg x 5 x 3
Club swinging: double club clean and cast ( think it might be a shoulder cast, can't remember the terminology):20 sec on / :30 sec off x 5
Skipped bent pressing as I experienced some tightness in the low back, plan on getting adjusted today. But my goal is 1/2 BW bent press by years end and 120# + within a year.

Hair mineral analysis update, got a test back yesterday. Good changes happening. Sodium and Potassium are at the highest levels yet, they have been up independently before but first time for both at once. In adrenal fatigue, because of it's influence on aldosterone the body tends to excrete Na and K through the urine. So the test indicates I'm finally starting to retain these minerals which also indicates improved functioning of adrenal hormone function. Thyroid ratio improving also and excreting a variety of toxic metals such as mercury, aluminum, and lead. I do need to get more faithful with my sauna sessions.

Stay strong

Sitting in Dallas

2008-10-23T20:13:00.001-07:00

A picture of me with my newest toy in club mode. This is the Strongman combo from Ryan Pitts at strongergrip.com. An amazing tool. More pics to come of the various arrangements.
Currently at a seminar in Dallas. After performing a presentation on shoulder health I wrapped things up by bending a SCF UL #2 shoe. This is my first shoe with no padding. Had no trouble getting it out to 180. Thigh is a little sore but nothing a couple Guinness can't fix.

Oh Yeah!!

2008-10-19T17:26:00.000-07:00

My order of #2 ultralites were sitting on the doorstep when I got home yesterday evening. Today got over to the gym to give 'em a go. They straightened out pretty easy and even completed most of a heart. Gotta get my inner thighs toughened up. I should be able to finish the heart when I'm fresh. This is encouraging, I was starting to think the training was taking forever to pay off. Thanks to all those who stand behind me and my training.
Warmed up with a few R-phase moves, leg lowering, toe touch, thoracic rotation and swings. Finished up with some leverage block plate curls. Adam swears by this lift. Get your block from Ryan Pitts at Stronger Grip. Tune in later for my newest "toy" from the creative genius Ryan.

keepin' on truckin'

2008-10-15T18:34:00.000-07:00

The bane of my existence, a SCF #00 continues. It feels so close to going each time I crank on it but nothing so far. I'm beginning to doubt if I'll be able to demo a bend at my presentation next week. Only 2 more training days left. I may attempt it anyway and just go to 90 degrees, it's not like they'll know what an "official" bend is and that's still quite a challenge.

Did some R phase then practiced my bent pressing. This is an exercise that is almost easier when you get a little more weight on it, keeps you honest.

plate curls, added a little weight today, I'm seeing some nice strength gains on this.

Much needed recovery

2008-10-12T18:23:00.000-07:00

Was feeling pretty spent by Friday evening, but enjoyed a weekend of rest and will be ready to take it all on tomorrow.

Thursday GTG with plate curls with leverage block. Didn't realize how much I worked until it came time to train on Friday. Friday 6-8 Iso's on horseshoe at 100 degrees. Then 1 handed farmer's walk with 24kg, each side x 2 , 30-40 yds. Overhead walk, 1 hand, 24kg x 30 yds, 16kg x 30 yds.
That really toasted my shoulders.

T-minus 15 and counting

2008-10-08T20:01:00.000-07:00

Two weeks from tomorrow I'll be attending a seminar in Dallas and plan on bending a horseshoe at the end of a presentation I'm doing. Thus far I've only bent one shoe and that wasn't in a single setting. Working on a second one at this point and have gotten another little squeak of movement out of it. Out to 100 degrees now, once I hit 105 it will be all downhill. I'm training this feat 3 days per week along with some overhead work and bent pressing on Wednesday. On my off days I'm working plate curls with my leverage block (available at here
Also Adam "Unbreakable" Glass has been kind enough to give me some tips to improve my technique. I will continue to train as hard as I think my body will let me, rest hard and keep up with my program of healing via nutrition and sauna therapy. I have no doubt come Thursday 23rd I'll be making that shoe my bitch, if I might steal a line from Talladega Nights.

Core Training

2008-10-01T16:41:00.000-07:00

This term is a joke in most realms and is indeed a 4-letter word in the real strength community. In fact as I write this I saw an ad for the electro ab stimulator on facebook. Let's see one of those guys bend some metal or put some real weight overhead or anything functional for that matter.
Todays core training consisted of 5-6 good cranks on a 90 degree horseshoe. The 2nd to last effort results in about a 5 degree move. I was beginning to think the other day was a fluke. That the metal had weakened after 6-8 months of effort. But I think I'm on the fast track now for a complete bend in a single setting.
These attempts were spaced over a couple hours.
Prep work: ASLR and thoracic rotation

Bent press:
warm up - 16kg KB x3/3
Empty BB (45#) singles x 2/2
24kg KB singles x 2/2

I am definitely feeling my midsection has received a thorough work out today.

FINALLY!!!

2008-09-29T18:16:00.001-07:00

Twisted my first unused shoe today. A SCF #00 ultralite. These things have been stuck at 90 degrees for months. So after months of cranking on these and not feeling them budge. I felt it move, measured and it was out to 105. After some more effort I got it out to about 145 and then after a rest finished it to 180. Tried another shoe later but couldn't move it past 90. Oh well, this is still a big step forward.
Finished with some :15/:15 snatches at 5 reps/set and 10 sets.

yisturdy

2008-09-25T08:54:00.000-07:00

Horseshoe Iso's, bent press, singles with 45# bar x 2, triples with 16kg kb, x 2, singles 24kg kb x 2. Pistols- singles x 3 20# kb.
Did a little walking with 24kg bell overhead.

Some stretching

2008-09-23T19:32:00.000-07:00

Worked on the kneeling hip flexor stretch and frog stretch. I discovered even in my lack of abduction that the restriction is not in the adductors but in the TFL area and hip socket. Rolled those out on the foam roller. Not sure what that means but I'll continue to stretch, do some R-phase and hit TP's. Also did neck exercises and some leverage block "plate" curls. Getting more endurance in the neck (up to 15 reps) but not really seeing any size increase at this point.

What I've been up to

2008-09-22T16:54:00.000-07:00

I've been pretty lazy the past couple weeks. Missing a few training sessions. I've started focusing more on my horseshoe bending the past couple weeks. I'm presenting a talk on shoulder health at a chiro seminar next month and would like to be able to show off by bending a shoe into a "S" . Getting to 90 degrees is no problem and getting from 120 to 180 has been done. Mostly working Iso's on a 90 degree shoe at this point. As per Adam's advice I'm also doing some 1 handed overhead work and 1 sided work. Trying to get 2 sessions of an abbreviated VO2 snatch practice per week also. Last week did 10 sets of 6 rep/set and I was hurting. Big difference from 5 per set to 6. So since I thought that much huffing and puffing would be counter productive I have scaled it back to 5 again. 12 sets today. 24kg windmill 3/3 x 2 , 1 handed farmer walk, 24kg x 2 , not sure about the distance, maybe 50 yds each rep.
I've also been slacking with my corrective stuff. Today did a little r-phase, leg lowering, toe touch.

Half the man I need to be

2008-09-10T08:59:00.000-07:00

I recently got the results of a follow up hormone test. Morning cortisol rose from 9 to 21 which puts me in the normal zone. This is great news. Noon and afternoon levels still sit at 1 but I am confident they will come up to normal as time goes on.
Because of the depleted adrenal pathway it is stealing raw materials from my androgen pathway. The result is low andro (a precursor hormone which was on the market as a supplement during the Mark McGuire home run race of the late '90's)and my testosterone levels were less than half what they need to be. It's no wonder I get tired after 5 reps and had no stamina for SSST or other snatching endeavors. I'm excited to see the kind of progress I can make in my training when I get my testosterone levels up where they belong. It should definitely make it easy to add muscle and will increase endurance and speed recovery which will allow me to train harder. Estradiol, the strongest estrogen was also higher than normal. I guess I'm slowly turning into a woman, LOL. All jokes aside though, this testing could be beneficial for anyone wanting to maximize health and training. And low testosterone doesn't necessarily have anything to do with being manly. I consider myself a real man, I don't talk with a lisp, I don't watch Oprah and cry, I can grow a beard, I can kill my own food, I enjoy a big medium-rare steak, no problem with my plumbing either (references on request, haha). So if you don't have the energy you need or don't recover as fast as you should, some testing might be a good idea.
The program is to continue with a few modifications, still taking Rhemannia as an overall tonic, Echinacea to support immune system, switching from Astragalus to Ashwaganda which is an adaptogen, helps my body deal with stresses, not just emotional. Adding Tribulus which is a modifying herb that should help DHEA and testosterone production. All are Mediherb products and most are liquid to help with absorption. Will still continue with Symplex M for rebuilding and healing the glandular system, adding Hypothalamus PMG to help synch up the HPA and doing some digestive support. Also the liquid Cal-Mag-Zinc to build my reserves of minerals and increase my adaptive range and also help sedate the system so it can heal. I'm still using the IR sauna to help detox and may do a few other things to detox my body and especially liver as this is where the excess estrogens are conjugated for elimination. I'm making a renewed effort to get in bed by 10:30 and to eat more frequently to help control blood sugar levels.

5 Benefits of the IR Lamp Sauna for Athletes

2008-08-28T11:03:00.000-07:00

Saunas have been used for many years by a variety of cultures. Many of the benefits below apply to a traditional hot air sauna, but those benefits are amplified with the use of an Infrared Lamp sauna. IR rays penetrate the body and heat on a deeper level than hot air. You are also able to receive the benefits at a lower temp with the IR (105-110 vs. 140-150). IR lamp saunas are also inexpensive to make and can be taken down when not in use. For details on making your own check out this site. A home unit can be built for less than $150.

Now onto the benefits of sauna therapy as they apply to the athlete
1. Increased heat from the sauna helps tight muscles relax. It also improves circulation to the extremities. More blood flow brings nutrients to healing ligaments, tendons and muscles. It also carries away waste products. This all adds up to improved recovery. Increased circulation also improves oxygenation of the blood.

2. Balanced ANS (Autonomic Nervous System). Exercise as well as today's lifestyle stimulates the sympathetic nervous system. This is the "Fight or Flight" half of the ANS, it is catabolic in nature. Meaning it tears down the body. Though exercise causes sweating it stimulates the sympathetics which prevents any repair or detoxification that might occur. Sauna therapy reduces sympathetic overload which strengthens the parasympathetic (PS)system. The PS is the "rest and digest" half of the ANS. This system is anabolic. This is where the rebuilding takes place and includes improved digestion, increased immune function, and stimulation of the elimination organs. Again this contributes to improving the ability to recover.

3. Normalizes Alkalinity. The heat of the sauna improves enzyme activity which will balance the pH in the body. Though not in the research I speculate this would help neutralize lactic acid build up.

4. Sauna therapy through the actions of the above steps will decongest internal organs (liver, kidney, colon) and improve elimination of toxins and heavy metals. This in turn will contribute to fat burning and weight loss. The body deposits excess toxins in fat stores. If one has a compromised detox pathway the body will be reluctant to burn the fat and release the toxins. Second, thyroid hormone is converted from T4 into T3 (the active form) in the liver. By improving liver function you improve the activity of thyroid hormone. Lastly estrogen is conjugated into a less toxic form in the liver and excreted via bile into the intestines for elimination. If the liver is sluggish the estrogen can be reabsorbed. This not only applies to women. Fat cells produce estrogen also which is a fat storage hormone. Men and women alike are exposed to xenoestrogens which are estrogen mimicking chemicals found in carpet, deodorizers and "new car smell"

5. Just like the remark about kettlebells weeding weakness out of the gene pool, the same applies to sauna therapy. This is accomplished in 3 ways. First, elimination of toxins which can damage DNA. Second by the creation of something called Heat Shock Proteins which stimulate DNA repair. And third, by destroying damaged and mutated cells. Stronger cells = stronger person.

The reference for the above is "Sauna Therapy for Detoxification and Healing" by Lawrence Wilson, MD. This book can be purchase at his website, linked above. Additional benefits and research as well as usage protocols can be found there also.

VO2 Max

2008-08-27T17:08:00.000-07:00

All the cool kids seem to be doing this. And since my conditioning has gone to crap I'm using an abbreviated version of it. I did my 3rd one today.
5 reps per 15 sec and only 10 total sets (5 min) but I don't want to overextend myself. Just for grins I did 7 rep/set on my last 2. I almost had the bell at the top when the timer went off. These folks that are getting 9/set are absolutely flying.
I will add a couple sets as I feel ready.
Sent in my new ASI last week and should have results next week to see if I'm gaining ground on the adrenals.
If things don't look too bad I'll work up to 10 mins. But that's still a drop in the bucket when compared to the 80 sets of 8 reps that the program calls for. I'm okay with that though. I've got the bigger picture in mind.

3rd Annual KB workshop a huge success

2008-08-24T17:24:00.000-07:00

Yesterday was the 3rd workshop presented by David Whitley Sr RKC in Weston,WV. We have been at Jackson's Mill the past 2 years and the location is perfect. We had a nice spot along the West Fork river and even managed to stay in the shade most of the day. This event attracts more people each year and I expect an even better turn out next year. David's skills as an instructor continue to improve. I would guess part of this is due to the great research and information coming out of the RKC certs but also just part of his personality as an amazing instructor. We had a wide range of experience there, from folks who have been to his class before to self taught to the KB virgins who had the pleasure of wrapping their fingers around the iron handle for the very first time. No matter the level of experience, everyone came out more proficient at kettlebell lifting than when they went in. All participants showed up strong and gave a great effort and a lot of hard work. This reflects both on their willingness to learn and David's ability to teach. Speaking of which, he gets better every year and he has a great knack for shortening the learning curve and getting bodies to perform they way they were designed. Good on you Iron Tamer! Pics coming soon.
After a grueling day of lifting bells a few folks stuck around for a cookout. We had some delicious food, WV raised pasture fed beef, guacamole, baked beans, salad, and of course Guinness. A special shout out to the Patterson's for allowing us to use the facilities and for their generous hospitality hosting the cookout. Also to their girls who brought us snacks and beverages. Many thanks to all who came out and to David for teaching. Also to Brian for the use of his bells.
If you want to transform your body, learn how to move, become pain-free, build muscle, increase your conditioning and/or lose weight, all while learning to do so from one of the best in the business, then stay tuned for WV KB '09 because I plan on bringing David back again next year. As long as there is beef, beer and chocolate I think I can get him back, :-)

During lunch we broke out some steel and played with bending. I am back in the saddle bending 1/4" x 7" for the first time in forever, reverse style at that. David opened up a SCF #00 UL from 90 to 120 degrees for me which I was then able to get out to about 180. I'll be turning to Adam Glass for tips to make it past that sticking range. Several guys bent 3/16" x 6 square on their first attempt, nice work guys.

After over 6 years with kettlebells I'm still amazed at their ability to work so well and even more amazed at how many people have no interest in using them to improve their life and strength goals. But I guess that's what happens when you are on the cutting edge, you have to wait for everyone else to catch up.

Update

2008-08-12T18:47:00.000-07:00

Last week I spent a few days in Asheville, it was a great visit. There was lots of great places to eat and new beverages to be tried.

Training this week will be greatly reduced or absent due to swim lessons in the evening. Gotta save my strength. Tonight in between shivering, which is great exercise, I improved my breaststroke, learned a little about treading, and worked on my floating.

Do tha' hustle

2008-08-04T18:26:00.000-07:00

PR zone 1 - 24kg C&P 5mins
9/9

PR zone 2 - pullup / goblet squat 24kg 5 mins
15/15

Making progress on these one rep at a time, doing much more work will be a challenge, there won't be much time to rest, though I guess that's the goal, cramming more work into the same amount of time. Will just have to get my head right to crank them out.

Groovy Grease

2008-07-31T18:01:00.000-07:00

GTG today with bent press.
Left is much easier than the right, don't know if this is shoulder flexibility or possibly a scoliosis thing.
singles R/L x 5

Corrective work:
Thoracic rotation, overhead work/ shoulders, hip flexor stretch and leg lowering

today's training

2008-07-30T18:52:00.000-07:00

A1/2 - Bottoms up C&P 16kg
5 min - 13/13 ( +2 reps )

back was a little tired so I didn't do pullups,

5 min - pistols 8kg 1/1 x 3
2 kb Front Squat 24kg's 2 x 2

assorted chest expander and leverage block work.

Old Time Strength

2008-07-29T15:17:00.000-07:00

Decided that I would like to get stronger at the bent press. Within 3 months I would like to be able to do at least 1/2 bw with this lift.
It will probably be done on T and TH since these are days off from my other training.

Today
45# Oly bar
4 singles each side, failed to get low enough to lock out the 3rd rep on the right.
I think a shorter bar would make this a little easier, but that should be resolved soon enough.
I think I can feel every muscle in my back doing this move.
Much respect to the guys that put up over 300# with this move at bw of 200#. I think bodyweight for me will be a nice accomplishment. Maybe by spring 2009.

Progress one rep at a time

2008-07-28T18:30:00.000-07:00

warm up r phase,

PR zone 1
C&P 24kg , 5mins
8/8 , done with 1,2 ladders

PR zone 2
Pullups/ goblet squat 24kg
14/14 , done ladder 1,2,3,4

Assorted grip work, wrist extension, leverage block wrist curls and phonebook curls, isos on #00

Dark knight rocks!!!

2008-07-25T18:47:00.000-07:00

Just saw the new Batman film and it did not disappoint. The mayor was the same actor who played the Bat-Manuel character (a mexican batman) from the Tic tv series. I thought that was a fun little tidbit.

also check out this interesting article about the message of hero status in the movie. This along with 300 are about, as David Whitley would say, "full grown men". People who are willing to do the things we don't like to talk about, so that we might enjoy the freedoms we have and sleep all cozy in our bed in our big fancy houses and bad-mouth politicians who aren't doing a good job. So thanks to those men and women in our military and police forces. God bless you.
Bush and Batman

Plus 2 of my favorite quotes from the movie that illustrate the above point.

Lt. James Gordon: Because he's the hero Gotham deserves, but not the one it needs right now...and so we'll hunt him, because he can take it. Because he's not a hero. He's a silent guardian, a watchful protector...a dark knight.

Bruce Wayne: People are dying, Alfred. What would you have me do?
Alfred Pennyworth: Endure, Master Wayne. Take it. They'll hate you for it. But that's the point of Batman, he can be the outcast. He can make the choice that no one else can make, the right choice.

Deadlift and bending again, yah!!

2008-07-25T18:40:00.000-07:00

Decided to incorporate one day of DL, since this is one area I want to make some good gains in. Would like to hit 2.5x bw by end of the year.

DL (conventional style)
135# x 3
185# x 3 - DO
195# x 5 - DO
205# x 5 - mixed grip
155# x 5 - pinkies on power rings

did some iso's on the horseshoe, one of these days that thing is going to move.
bent 3 - 3/16" sq x 7" , 1 DO, 2 reverse, but used left hand as anchor hand. This is opposite my usual style but left index finger started to ache with Right as an anchor.
I felt pretty good with these and will continue to add volume before moving up to harder stock.

I intended to do some getups also but either form was bad or got carried away on the weight because low back felt a little weak after DL. So I just did a couple arm bars.

Also tried the hand over hand pullups from the Charles Staley newsletter. Felt good.

todays work

2008-07-24T16:35:00.000-07:00

hip flexor stretching, z-health r-phase, a few corrective strategies and chest expander work.

Good to be back

2008-07-23T18:13:00.000-07:00

A: PR zone - Bottoms up C&P 16kg r/l
11/11

B1/B2 : Pullups 25# / 2 KB Front Squat 16kg's

ladders 1,2
7/7 total

Some minor grip work with block weights and leverage block

Feels good to be doing pullups again, hand is fine.

Going to do the same basic moves with a density mentality and a variety of intensity, heavy low rep, higher rep lighter weight, less intensity but high tension, etc.

Hand is better

2008-07-21T16:03:00.000-07:00

Since my hand is improving I am starting a new routine.

A1/A2 : C&P 24kg L/R ,
5 min - 7/7 total reps
done in ladders 1,2

B1/B2 : pullups/ 24kg goblet squat
5 min - 13/13 total reps
ladders 1,2,3,4

20# block weight - clean 3/3 x 3
25# block weight - hand 2 hand toss - 4-5 x 3

leverage block : thumbless wrist flexion 5/5 x 2( This is a great tool, check out the links for Strongergrip.com to the right. )

Plan B

2008-07-16T18:17:00.000-07:00

I didn't feel like my regularly schedule routine tonight. I little tired through the shoulders from yesterday and the overhead stretching.
Decided to do some basics to work on form.

some quick Z and toe touch.

all with 16kg
Swings: 10/10
Cleans: 10/10
Snatches: 10/10
All done trying to keep the movements crisp.

Windmill: 2/2 - focused on driving the hip out and really folding, while keeping back leg straight.

Ring dips: 4
Pullups: 5

Shoulders

2008-07-15T17:45:00.000-07:00

MP+ Windmill: 24kg x 1/1 x 3
Jerks: 5,5 x 1 x 24kg

minibell swings and mills

working on stretching out ribcage/ t-spine / and overhead reach.

Progress

2008-07-14T18:21:00.000-07:00

PR zone A
20/20 - +4

PR Zone B
15/15 - +2

20# block weight: cleans 5/5 x 3
leverage block- wrist curls

Worked on overhead squat flexibility today.

Stuck

2008-07-09T18:11:00.000-07:00

PR zone A
16/16 - no improvement over last time

PR zone B

13/13 - no improvement.

wrist extension and block weight training

Feeling like my old self again

2008-07-08T06:00:00.000-07:00

Getting back to some consistent training again, keeping it short and sweet still. Had some Yuen work done on my hand last week and hope to be back to bending soon.

Yesterday: Some prep work of thoracic rotations with arm sweep, leg lowering, ankle circles.
Earlier in day:
MP- 24kg x 1/1, 2/2, 1/1 - rest time varied from a minute to several minutes. Just want to start getting my pressing strength up again. Maybe even hit 32kg by fall, at least the end of the year.

Later:
A1: Front Squat x 2-16kg
A2: Swings 2H x 16kg
PR zone - 5min - 16/16
rest 5min
B1: Curls x 2-25# kb
B2: Kneeling Ring Triceps Extensions
PR zone - 5min - 13/13

Grip:
Cleans - 3/3 x 3 - 20# block weight
Assorted DL with 25# block
wrist flexion with leverage block

I've been doing a better job preparing decent meals also. Far from perfect but better.

Stupid hand

2008-06-28T06:14:00.000-07:00

My left hand is still causing pain with certain movements. So I've decided to give it a break from exercises that aggravate it. These include DL and pullups. This makes it hard to get a good pull exercise but I'll be working biceps to help make sure the pullup strength is there when I come back to it.
There are a some wrist movements I can do to keep my grip from going to crap.

Yesterday
5min PR zone of KB Front Squat - 2-16kg and 2 handed swings 16kg - 15 reps
5min PR zone of standing kb curls - 2-25# and ring triceps extensions, kneeling - 17 reps
The triceps move is so effective, it doesn't feel like you are working very hard but after doing them on Wednesday I could hardly move my arms on Thurdsday. Yesterday seemed to work out the soreness
Finished with wrist extensions on the fake formulator and leverage block wrist curls.

When it rains it pours and a self test for hypoadrenia

2008-06-18T15:16:00.000-07:00

Thoracic rotations
very brief R-phase drills

Z-lift : 100# x 2 x 4

EDT: 7 min - 18 reps

Reading a very interesting book, James Wilson- Adrenal Fatigue: The 21st Century Stress Syndrome. So far so good. If you are tired alot or think you are lazy, read this book, you may be suffering from adrenal fatigue.

One simple test is a pupil contraction test. In a dimly lit room shine a light across an eye (not directly in the eye), the pupil will contract. A positive response is if the pupil initially contracts then within 1-2 mins it will dilate, then contract again after 30-45 sec. This is an indicator of hypoadrenia. The body lacks the ability to respond to the stress of constant stimulus of the light. If you test positive here you might want to follow up with a 4-sample saliva test for cortisol.

Test this and leave me a comment and let me know how you do

Stormy Monday

2008-06-16T16:38:00.000-07:00

Power was out at the office for a couple hours this afternoon.
I purchased the " Complete Video Guide to EDT " by Charles Staley. It was a great purchase. I've done some EDT inspired workouts in the past and enjoyed them, but it wasn't until watching these videos that I really understood how smart this system is. It also cleared up some errors I was doing in the past. You can easily incorporate KB's into this method of training.

So after watching these videos I've modified my program a bit. This will be a MWF routine. Tues and Thurs will be a relaxing stroll and Turkish Windmill Bars.

Warmed up with some Z-health

Zercher Lift - 100# x 2 reps x 4 sets

EDT- 7 mins ( I don't feel ready to launch into a 15 min PR Zone )
A1: BW pullups
A2: double MP -16kg kbs

17/17

Finger is feeling better- keeping up with the ice

Past couple days

2008-06-12T07:53:00.000-07:00

Tuesday, pullups- bodyweight, 4,5,6,4,5 - these irritated my left hand a bit

Wed, walk arounds with 16kg bells x :30/:30/:30/:30
Zercher lift- 100# x 2 x 4
I'm taking a break from DL since it hurts my finger. The Z lift is light enough I can lift it with 4 fingers. Will try this approach with pullups also. I got adjusted yesterday , including left wrist and hand, had some nasty trigger points in the left hand. More ice.

A hot week

2008-06-10T05:05:00.000-07:00

Training has slacked off and I've felt drained the past week. Managed to get out to Coopers again on Friday. Even in the heat and humidity I made it nearly as far as I've ever made it on one of my projects that involves some serious friction moves (keep in mind this is all relative to my level of skill), so I consider that progress. Last night started to DL and my ring finger on the left is still hurting. That is a couple weeks old. I seem to have good strength it's just pressure at the base of the finger that hurts. Climbing probably didn't help it. So I opted to only do the turkish windmill bars. 16kg x 1/1 x 3 Really focused on getting up with minimal side roll and then on the bars really concentrated on opening the chest and stretching the biceps. Come home and ice massaged the crap out of that finger.

Just another day

2008-06-02T16:53:00.000-07:00

Skipped my training on friday to do some bouldering at Cooper's. So today should have been DL but I wasn't in the mood for that. Substituted the other workout instead.

Walkarounds - 2-16kg x :30/:30/:30/:30

Zercher Lift - 100# x singles x 5

training continues

2008-05-28T16:28:00.000-07:00

Yesterday: Pullups (blue band over knee) x 10 reps x 3 sets. Decided to use the band to get more volume on my lockouts without toasting me too badly.

Today: Walk arounds (see previous post) - 16kg :30 each side x 2

Zercher lift: 100# x singles x 5 . I want to thank Kenneth Jay and Adam Glass for bringing this lift to my attention through their blogs. This is a fabulous lift that combines a deadlift, a front squat, and good morning all in one lift. When I first started my arms could only handle 75# with a sweatshirt on. Now 100# on bare arms isn't bad at all. I'm also lifting with my arms outside my knees instead of inside which I did originally.

Also got in some walking the past couple days. Sauna therapy is progressing well, it's been 4 weeks and I'm moving to a 2 on / 1 off routine which will give me 5 days/wk instead of 4. A follow up hair analysis is about 3 weeks off. Energy and motivation are also better though I'm careful to not do too much too soon. I'm in energy debt so I need to pay off the bank instead of spending everything I make.

God bless our troops

2008-05-26T17:07:00.000-07:00

Just a note of appreciation to all those who have given the ultimate sacrifice to protect our freedoms. And a big thank you to those who are currently serving to defend this country.

Today - DL : 135# x 3 ; 185# x 3 ; 225# x 5 ; 200# x 5

Turkish Windmill Bar : 16kg x 1/1 x 3

yesterdays training and the new game plan

2008-05-22T05:14:00.000-07:00

So the new plan will be 5 days per week. M W F will alternate between workout A and B,
"A" was done on Monday, yesterday was "B", T and Th will be pullups.

Yesterday
DL: 135# x 5 ; 185# x 3 ; 225# x 5 ; 195# x 5

Turkish Windmill Bars: 16kg x 1/1 x 2

training again

2008-05-19T18:04:00.000-07:00

I've decided to start back with a bit of a structured training program. I'm still keeping overall intensity low with lots of rest. Sort of a condensed GTG.
Walk arounds with one KB racked and the other one locked out overhead. Switch every :30 , total 2:00. These will be called walk arounds from here on out.
Zercher lift - 95#, singles x 5

Going to work in some pullups, deadlift, bent press and turkish windmill bars also.

yellow and blue

2008-05-09T15:06:00.000-07:00

Today I bent the equivalent of an IM yellow and blue nail. 1/4" x 7" CRS , bent to 60 degrees reverse style then finished DO. 1/4" x 6" CRS, kinked reverse style then sweep and crushdown DO.

Took last week off from grip training. Monday I started a card tearing progression.
Monday : block weights, though very light because of muscle pn in the QL.
Wed : grippers and finger rolls
Today : bending

Couple reps bent press with 16kg today and suitcase DL.

Very happy, I think 5/16" might be going down within 6 months

movie review

2008-05-04T12:56:00.000-07:00

Just got back from watching Iron Man. It was a good movie. Funny, action, Gwyneth Paltrow. What more do you need.

Also check out the link for the new WV Kettlebell club and thanks to Scott for starting that. Be sure to support his page.

And a pic of me with the World Champ in the Highland games.

Highland Games

2008-05-03T15:35:00.000-07:00

Today I had the privilege of attending the World Championship for Highland Games. The competitors were all impressive, large strong men. They were also great sportsmen and there was camaraderie among them. The top 3 spots were taken by the US of A. It was exciting to see this level of athleticism up close and personal. Here are some pics from the event and me with some of the competitors. All very cordial despite a lengthy day of competition. And most seemed to have a good sense of humor.
Both the men in the photos with me were monstrous. The first is US competitor Mike Zolkiewicz and the other giant is Ukrainian Kyrylo Chuprynin. He suggested the "thumbs up"

short and sweet

2008-04-30T18:35:00.000-07:00

I've been taking the week off from specific grip training.

Today was bent press: 16kg x 2/2 x 2 and suitcase DL: 95# x 3/3 and 105# x 2/2

tired today and not too energetic.

Update

2008-04-27T16:00:00.001-07:00

I've gotten lazy with my posting. Training is pretty slow, a bit of leg training with pistols or squats. "core" work with side bends, get ups, etc. Doing a bit of bent pressing with 16kg. Some block weight training and bending. 3/16" x 6" Sq and 1/4" x 7" HRS both going down with reverse style now. My kink feels stronger here than with DO. I've got a wide variety of steel ordered. Going to take a couple days off grip work.
Last weekend went to a fitness expo and watched some bodybuilders and powerlifters. This was the group that uses all the accessories, squat suits, bench shirts, etc. Some dude that did bench only set a new American record with 710#. The sad thing is that it was the heaviest lift of the day. What's wrong with the strength world when guys are benching more than they are squatting or deadlifting. There was one fellow that was impressive, lifted in the 164# class and squatted over 3x bodyweight and probably DL that much as well. Bench numbers were decent too.
I got to try flipping a 850# tire. I did it when no one was looking in case I couldn't but I succeeded, that felt pretty good.
Also got my infrared sauna built thanks to some help from dad. I expect it to speed my healing progress. I can't wait to be able to go full bore on the training and outdoor activities. But that will probably be a year away.

beautiful day

2008-04-18T17:12:00.000-07:00

I didn't do much exercise today aside from mowing and trimming the yard. But it was nice being out in the sun.

Bending:
DC #0 shoe, I bent this enough that it will wobble when laid flat, that's it. Maybe an 1/8 of an inch.

assorted bending, not too much but did get a 3/16" square x 6" reverse style. That's the hardest by far I've done in that style.