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
Thursday, August 20, 2009
New Chapter
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.
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.
Thursday, July 9, 2009
some stuff this week
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
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
Tuesday, July 7, 2009
weekend update
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.
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.
Wednesday, July 1, 2009
Here we go
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.
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.
Tuesday, June 30, 2009
It's about time
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.
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.
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