to skip today's training. But having a gym at the office and a training partner kept me from skipping. Boy that's nice.
Slow start and on a bit of a time crunch.
TGU - 24kg x 2/2 x 3 1:30 rest
Snatches - 24kg x 2/2 x 15 , top of each minute. I'll stick with this until it feels a little easier then I'll increase the density.
Monday, January 28, 2008
Friday, January 25, 2008
changing it up
Tomorrow I'm attending a FMS workshop by Brett Jones (who? Brett Jones!) in p-burgh. That means I won't have time to DL tomorrow. Though I do hope to do a couple reps and get some pointers from Brett if he has time.
I decided I'd rather stay on track more with the DL than arm day. Plus I can still feel the triceps from the other day.
DL - 215# x 2 reps x 4 sets , 2 min rest. I'm really focusing on form trying to implement the suggestions given to me. The heaviness of the first rep surprised me a little but after that it wasn't bad. By applying high-tension techniques it all feels heavy, even 150#, so you just get used to it.
I didn't have to completely write off the arm training because of the briefness of the DL routine.
OA band pullup - did 3 singles back-to-back alternating R and L x 2 . So total reps 6/6. These felt good, able to lock off nicely at the top so I just continued to do a few reps instead of stopping with 1.
Bending - 3/16 CRS x 5" x 1 , I'm slamming these now, just need to get some more so I can do some volume and work on speed and explosiveness.
Pole barn nails x 4 , these are 6" x 3/16 but galvanized and significantly harder than the "greens" . I stalled out on the 4th one and had to go to DU to get the initial kink. I think I might be stronger on DU, I'm going to have to play around with this more. Maybe it was just the change of muscles that made it easier.
Finished with some leverage work and CB.
I decided I'd rather stay on track more with the DL than arm day. Plus I can still feel the triceps from the other day.
DL - 215# x 2 reps x 4 sets , 2 min rest. I'm really focusing on form trying to implement the suggestions given to me. The heaviness of the first rep surprised me a little but after that it wasn't bad. By applying high-tension techniques it all feels heavy, even 150#, so you just get used to it.
I didn't have to completely write off the arm training because of the briefness of the DL routine.
OA band pullup - did 3 singles back-to-back alternating R and L x 2 . So total reps 6/6. These felt good, able to lock off nicely at the top so I just continued to do a few reps instead of stopping with 1.
Bending - 3/16 CRS x 5" x 1 , I'm slamming these now, just need to get some more so I can do some volume and work on speed and explosiveness.
Pole barn nails x 4 , these are 6" x 3/16 but galvanized and significantly harder than the "greens" . I stalled out on the 4th one and had to go to DU to get the initial kink. I think I might be stronger on DU, I'm going to have to play around with this more. Maybe it was just the change of muscles that made it easier.
Finished with some leverage work and CB.
Wednesday, January 23, 2008
keepin' on
today's training -
ZSQ - 85# x 4 reps x 6 sets , 1:30 rest - I don't even notice the pressure of the weight on my elbows anymore and I'm able to start moving up to a weight that actually works my legs.
Triceps extensions on the rings - kneeling, 4 reps x 6 sets , 1:30 rest - I'll probably post a video of this soon. It is such a great exercise, it feels very fluid while doing it and blasts the triceps.
Finger rolls BB - 85# x 10 , 95# x 10 , these really blow up my forearms
Yesterday did a variety of grip work just playing around, swings with the big grip handle , wrist extension , a little wrist roller.
Tried some electro therapy on the forearms today to see if it helps recovery.
Kris is also seeing good gains and is still amazed by the ability of what would appear to be a simple exercise program to produce such great results. Simple in that you don't feel wasted at the end of your training and aren't doing a bunch of mindless reps for each individual body part. And that you don't get all that sore afterwards. I think he's a convert
ZSQ - 85# x 4 reps x 6 sets , 1:30 rest - I don't even notice the pressure of the weight on my elbows anymore and I'm able to start moving up to a weight that actually works my legs.
Triceps extensions on the rings - kneeling, 4 reps x 6 sets , 1:30 rest - I'll probably post a video of this soon. It is such a great exercise, it feels very fluid while doing it and blasts the triceps.
Finger rolls BB - 85# x 10 , 95# x 10 , these really blow up my forearms
Yesterday did a variety of grip work just playing around, swings with the big grip handle , wrist extension , a little wrist roller.
Tried some electro therapy on the forearms today to see if it helps recovery.
Kris is also seeing good gains and is still amazed by the ability of what would appear to be a simple exercise program to produce such great results. Simple in that you don't feel wasted at the end of your training and aren't doing a bunch of mindless reps for each individual body part. And that you don't get all that sore afterwards. I think he's a convert
Monday, January 21, 2008
5 secs makes a considerable difference
TGU - 24kg x 2/2 x 3 , these don't seem to get much easier, but just enough.
Snatches - 24kg x 2/2 x 15 , top of each minute. Last week was 1:05 rest. I could feel the difference in the rest of that extra 5 secs. But still recovered pretty good between sets.
wrist roller - 30# , extension , 2 sets of 2 rolls
35# , flexion , 2 sets of 2 rolls , that loading pin is working out great.
Snatches - 24kg x 2/2 x 15 , top of each minute. Last week was 1:05 rest. I could feel the difference in the rest of that extra 5 secs. But still recovered pretty good between sets.
wrist roller - 30# , extension , 2 sets of 2 rolls
35# , flexion , 2 sets of 2 rolls , that loading pin is working out great.
Sunday, January 20, 2008
Gym photos
A few pics of the "courage corner". We have more stuff than we have time to use. You can also see the band setup I use for weight assisted pullups.
Saturday, January 19, 2008
Video review
A deadlift video , sorry it's sideways I don't know how to change it. But anyway if those of you with some lifting experience would offer some tips or suggestions on technique.
Dry skin and fat burning
I have dry skin that gets worse in the winter. I hear that it is pretty common. The moisture in our skin does not come from the water we drink but is a by product of fat metabolism inside the cell. Those of you who know me know I don't have a lot of body fat, it usually runs around 11-12%. But my dry skin is an indication of impaired fat metabolism, which takes place in the liver. I've always had a bit of a weak liver, either inherited (but not genetic) or damaged as a kid from poor diet or more likely a combination of both. So anyway, I started taking a couple products to help my dry skin, Choline which is a component of the B complex and Livaplex which is a combination product. It supports bile flow and phase I and II liver detoxification. Both are Standard Process products and are whole food based. My skin is still a little dry but I noticed a loss of body fat, now I'm running around 8-9% with a loss of "stubborn belly fat" (LOL, to quote the commercial). That's a nice little side effect of getting my body to work better and improving cellular metabolism.
As I've said before, people with excess body fat is not a function of calories in vs. calories out. It's not about starving yourself or spending an extra 45 mins on the treadmill (see irontamer blog for more on cardio). The fat is only a symptom of an unhealthy body, impaired metabolism and organs functioning on a sub par level. You get the body and the organs healthy by feeding it real nutrients and the result is the symptom of fat gain goes away.
As I've said before, people with excess body fat is not a function of calories in vs. calories out. It's not about starving yourself or spending an extra 45 mins on the treadmill (see irontamer blog for more on cardio). The fat is only a symptom of an unhealthy body, impaired metabolism and organs functioning on a sub par level. You get the body and the organs healthy by feeding it real nutrients and the result is the symptom of fat gain goes away.
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