Friday, February 29, 2008


This morning's workout was simple:

Deadlifts: 5 x 60k, 70k, 80k, 90k, 100k; 3x110k
Power Clean: 1x60k
Kettlebell Squats: 3x16k's, 20k's; 2x24k's
Chins: 3xBW, 1xBW+10lbs
Overhead Press: 5x16k's, 3x20k's+2 Push Presses x 20k's

I need to do my core exercise last if accessory work is to be serious. Yoga fell through due to snow.

Wednesday, February 27, 2008

Morning Wake Up

This morning I did the following:

Kettlebell Snatches: 5/5 x 12k, 16k, 20k, 24k; 3/3 x 28k, 28k
Kettlebell Push Press: 5/5 x 16k, 20k, 24k, 24k; 3/3 x 28k
Squats: 5 x 20k, 40k, 40k, 40k
Bend Timber Tie, 5/5x10lbs on TTK

Most of the workout was spent filing and sanding the handle on my 28k kettlebell. I expect it will see a lot more use now that the hand eating burrs and ridges are gone.

Yesterday I played DDR for 45 minutes, walked 1.5 miles in the snow, and stretched once. Monday I stretched twice.

This week I have changed my diet approach again. I am eating 3 meals per day, with a focus on making them as wholesome as possible, plus having a small snack or two through the day as I get hungry. This is in contrast to last week's focused small meals. I have been too cold lately, and I think it is a sign that I need more calories.

Monday, February 25, 2008


This morning was an exercise in returning to schedules. Nothing fancy, just early morning lifting:

Warm up with 12k kettlebell
One Arm Press - 5/5 x 16k, 20k, 20k, 20k
One Arm Row - 10/10 x 16k, 5/5 x 20k, 20k, 20k
Squat - 5 x 20k, 40k, 40k, 40k
Titan's Telegraph - 5/5 x 5lbs, 7.5lbs, 10lbs

I am going to trying cutting the volume and intensity of my sessions, allowing an increased frequency. This will probably take the following shape 3 times a week:

Upper Body Push
Upper Body Pull
Squat or Deadlift
Grip Exercise

Meanwhile, I will be stretching two times a day, as well as walking or doing DDR a few times this week. I agreed to attend yoga class with my Mom on Friday morning and need to cram!

Saturday, February 23, 2008

Test Day

This morning I felt good but did not want to focus on training. Instead I tested for a few of my goals:

1.25 BW Axle Deadlift -
BW Vertical Bar -
5x5 Chins -
60 Second Side Bridge -

There were some warm ups associated with the axle deadlift and vertical bar.

My body weight hit 170 this week. Three moderate meals a day are working best for me right now. Removing the daily walk to and from work seems to have substantially reduced my energy needs. Even so, getting lighter sure is easier for me than getting stronger.

Yesterday I walked to the mall. The distance was around 6 miles.

Monday, February 18, 2008

Recovery Week

Today the garage is cold and I am tired. Movement is all I needed:

Turkish Get Ups: 1/1 x 16k, 20k, 24k; 1/Fail x 60lbs; Fail/Fail x 28k; 1/1 x 60lbs

I have exceeded my ability to recover. Rest is required.

Friday, February 15, 2008

Turkish Get Ups

The hours of DDR yesterday were draining and left my legs feeling dead. With a full body session out of the question for today's workout, I decided to go for my final Turkish get up goal - 3x5/5x20k. The workout went like this:

Warm Up with 16k Kettlebell - Two hand swings, One hand swings, One arm presses
Turkish Get Ups - 1/1x16k, 5/5 x 20k, 20k, 20k

That was the whole workout. It left me exhausted, shaky, and pleased with my training. Video of the Turkish get ups is available here:

Today's session highlights the fact that I am committing to much energy to general "activity" and not enough to actual training. While walking in the snow and playing DDR are fine ways to spend my time, taken to the extreme, they move me away from my goal of relative strength. I am going to scale back the non-lifting activity for the next few weeks.

I will train again on Monday.

Thursday, February 14, 2008


Wednesday I walked 5 miles in the snow to go to the book store. I had hot chocolate and read about LLCs. Fun.

Today I spent several hours playing DDR. I am now beating some 7 foot expert songs. I like getting better.

I'll probably lift weights tomorrow.

Wednesday, February 13, 2008

Barely Warm Enough

It seems 25 degrees is the point where my garage is warm enough to comfortably train. Tuesday afternoon the temperature creeped up there, allowing me to get a full body session in. It went like this:

Warm Up - Kettlebell Swings, Jump Rope, Medicine Ball Tosses
Front Squats - Triples through 50k
Bending - Attempts Through 7" x 1/4" CRS Round, Kink a few harder pieces
Romanian Deadlifts - Up to 3 sets of 5 with 90k
One Arm Press - 5/5x16k, 3/3 x 20k, 24k, 24k; 2/2x24k
6 Chins (PR)

My primary goal is to avoid regressing while I drop to 165. I am doing well with that. It is a little frustrating to do session after session without getting stronger, but that is the cost of dropping weight at 2lbs a week. I will hit my goal by March 2nd. I did take a slight one rep PR on my chins at the end of my workout.

Monday, February 11, 2008

Lots of DDR

Sunday I played DDR for around 2 hours. It was good fun and left me tired. Body weight hit 171.

Today, Monday, I played DDR for around 4 hours. It was still fun. I am getting comfortable with my ability to pass most standard level songs now. Expert level songs are still trouble, but not as much as they used to be.

Wednesday looks like the first day it will be warm enough to train in the garage. An insulated garage door will be on my short list for next winter.

Saturday, February 9, 2008

Moving Weight

Friday I hit a lower workout - squats, deadlifts, and training towards a pistol. The workout consisted largely of triples, leaving me too tired to do upper work at the end.

Saturday I made the mistake of pushing my workout to 5pm, after a full day. Despite the 10 hours of sleep I got Friday night, and the nap I took in the afternoon, my energy just wasn't there.  The session consisted of kettlebell snatches, presses, and a little bending. I need to train early on weekends.

It is looking like 5 meals a day is more realistic than 6. I failed to account for eating time lost to training.

Friday, February 8, 2008

Six Meals per Day

Eating well when I go to work is habit for me. I throw down a quick breakfast, grab some lame healthy food to graze on all day, and then come home and eat whatever I want for dinner. With the obligations of the work day and my unwillingness to spend 60-90 minutes on lunch, my food just falls in place.

That all changes when I am home all day. Typically, my strategy has been to eat whatever I want while at home. During the weekends my busy schedule means I am lucky to get three meals in.  Extending this pattern to vacations, I usually just eat whatever I want and accept the bump in weight.

Now that I can potentially be home all day for weeks on end, I need a new strategy. I will not eat lame healthy food for weeks on end when my kitchen is right there. The months of cottage cheese and pita chips for lunch have come to an end. I think my best option is to go for a six meal per day strategy. Something like:

Snack 1 - Protein Shake
Meal 1 - 400 to 600 calories
Snack 2 - Lettuce, Carrots, Fruit, Nuts
Meal 2 - 400 to 600 calories
Snack 3 - Protein Shake
Meal 3 - 400 to 600 calories

Spaced every three hours or so this approach should avoid my two primary nutritional pitfalls:

1. Eating nothing for most of the day, because I am involved in something
2. Eating convenience foods all day, because I am bored and they are tasty entertainment

So far I am doing well, but I've only had Snack 1. I think I will be eating a lot of:

Flax Cereal
Fake Meat Sandwiches
Canned Chili or Lentil Soup
Whole Wheat Pasta with Broccoli
Peanut Butter and Jelly
Small Frozen Pizzas
Frozen Pot Pies
Ramen Noodles
Crackers with Peanut Butter

I do my Peapod this morning and will shop accordingly.

Glad I Bought Boots

Thursday I resolved to walk to the theater and see a movie. We have about 8 inches of snow on the ground, but I have boots and unlimited free time. I walk to Subway, get some lunch, and then hit the theater. After going 1.75 miles through the snow, I find out those blood suckers want $7.75 for a matinĂ©e. I inform them "that's too much, I'll go elsewhere" and leave. Now, I have nowhere to go, but I am not paying $8 to see a random movie at noon on a weekday morning.

So, I decide to walk to the mall. The mall is far away (like 4 more miles), but I figure I am already closer than I would be if I was still at home.  Also, with the $8 I saved on a movie, I can spend the whole day at the book store having fancy Starbucks drinks and reading.  Two exhausting hours later, I arrive at Barnes and Noble. I have some hot chocolate, an iced tea, and catch up on a few magazines.

After I get done relaxing, I decide to finally purchase a new fleece. Mine fit 75lbs ago and is just ridiculous now. I go to MC Sports, Khols, the Gap, and Old Navy. In the course of 4 stores, I can only find a single fleece that fits - a green camo patterned zip up that is size "Youth 18/20".  What the heck?! When did 170lbs at 5' 7" become "Youth" sized???

Throughly dejected by my failed shopping, I went out to dinner for some Indian food and caught a cab home. I had not planned to eat out, but it is going to be a long time before I go to that mall again. Shopping makes me insane.

Tuesday, February 5, 2008

Whatever I Want

Today I went into the gym feeling well rested and energized. I originally planned to just work lower body, but ended up doing full body:

Squats: 5 x 20k, 20k, 30k, 40k, 50k, 4x60k, 5x50k
Romanian deadlifts: 5 x 40k, 70k, 80k, 90k, 90k
Power Cleans: 3 x 40k, 50k; 1x60k, 2x60k, Failx70k, 1x60k, Failx60k
Chins: 1xBW, 1xBW+10k, 1xBW+12k
One Arm Press: 5/5x16k, 3/3x20k, 3/3x24k, 2/2x24k
Rolling Handle

This was a very pleasant workout. It has been above freezing the past two days and my gym was comfortable. I had the entire day to plan around my lifting and made the most of it. I expect to knock several items off my goals list over the next month.

Monday, February 4, 2008

Weekend Review

Friday I did a lower body workout, consisting primarily of squats and deadlifts.  Squats were lame. Deadlifts I worked up to a few singles with 110k. Then I spent about a half hour trying to do a pistol. This included balancing in the bottom  position, step ups on a tall bench, unweighted attempts, weighted attempts, unweighted attempts at deck pistols, and weight attempts at deck pistols. I am able to hold the bottom position with 10lbs in my arms, so the full pistol shouldn't be too far off now.

Saturday I did an upper body workout, consisting of swings, snatches, one arm presses, weighted chins up to a single with +15lbs, and some bending. I am happy to have been able to do a chin with any extra weight.

Sunday morning I weighed in at 172. Progress is slow but steady. I am back on an upper / lower split with the string of nice weather we have had. I am also off work for awhile (by choice), so I have more free time to play in the gym. Financially I can go over a year without working, but I am actively searching for the right opportunity. I started with my prior employer right out of college and was with them for a little over 5 years, so I am very excited to do something new.