Saturday, December 5, 2009

Training Again

I used the time change to start training in the morning again. Nothing serious, an upper / lower split, about 45 minutes a session, 4-6 times a week. I've been watching Dog the Bounty Hunter on my 40" HDTV to get keyed up at 6am, thinking about getting a blue ray player. No time to blog my workouts though.

I'm eating healthy all day, then having whatever I want for dinner. My weight is hovering around 190, opposed to the 155-160 I hold when eating strictly. Strength's doing pretty good, conditioning is down a bit, as one would expect.  I'm much happier with this approach, even if I don't look like someone who lifts. I really value the ability to have pizza and beer for dinner on a regular basis..

Cut the internet off about 3 weeks ago, to simplify life. It's working great and definitely improves the quality of my free time.

Monday, September 21, 2009

Mobility in the Basement

Today I spent 45 minutes doing mobility work and stretching. I did the same on Friday night.

I'm not stringing enough days of activity together to keep my body loose for success with the weights.

Tuesday, September 15, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
Front Squats - 8 x 20k, 40k; 5 x 50k; 3 x 120lbs
Deadlifts w/ Band - 8 x 50k; 5 x 90k, x 218lbs
Stretching and Mobility Work

My body is tight, stretching is in order.

Sunday, September 13, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs, 20k; 2/2 x 24k;
KB Snatch - 8/8 x 16k, 24k, 24k
One Arm Press - 8/8 x 16k; 5/5 x 20k, 20k
Renegade Rows - 5/5 x 20k, 20k
Reps on Grippers - Trainer, #1, BBSA

Tired this evening.

Thursday, September 10, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
Front Squats - 8 x BW, 20k; 5 x 40k; 3 x 50k, 50k
Deadlifts w/ Band - 8 x 50k, 160lbs; 5 x 90k; 3 x 218lbs; 1 x 238lbs
Leg Raises - 10 x BW, BW
Dynamic Pinch - 8 x 15lbs; 5 x 20lbs, 25lbs

Ok session, not great. I feel off balance.

Wednesday, September 9, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 16k, 20k, 24k
KB Snatches - 8/8 x 16k, 24k; 5/5 x 28k
One Arm Press - 8/8 x 16k; 5/5 x 20k; 3/3 x 24k
Renegade Rows - 5/5 x 20k, 20k
Grippers - Reps on Trainer, #1, BBSA

Watching Netflix is the only thing that got me to train.

Tuesday, September 8, 2009

Try Again Tomorrow

Warmed up, started doing my turkish  get ups, and realized I just didn't have it today.

We'll see how tomorrow goes.

Monday, September 7, 2009

Activity

Today I biked 10 miles at an aggressive pace. Then I stretched and did mobility work.

Training is fun when I have nothing else to do. Let's hear it for long weekends.

Sunday, September 6, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
Squats - 8 x BW, 20k, 40k; 5 x 50k, 50k
Deadlifts w/ Band - 8 x 20k, 60k; 5 x 185lbs, 198lbs; 3 x 218lbs, 218lbs
Split Squats - 8/8 x BW; 5/5 x 15lbs
Leg Raises - 10 x BW, BW
Block Weight Deads - 5/5 x 25lbs, 25lbs, 25lbs

Tired today, but it did not seem to impact my lifting.

Saturday, September 5, 2009

Activity

Today I biked 10 miles at an aggressive pace.

Friday, September 4, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs, 20k; 2/2 x 24k
KB Snatches - 8/8 x 16k, 24k; 3/3 x 28k

Then my ride got here...

Thursday, September 3, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
Front Squats - 8 x BW, 24k, 20k, 40k, 40k, 45k
Deadlifts w/ Band - 8 x 20k; 60k; 85k; 5 x 90k; 3 x 110k
Split Squats - 8/8 x BW, 15lbs
Leg Raises - 8 x BW, BW
Dynamic Pinch - 8 x 15lbs, 20lbs, 22.5lbs

No work tomorrow - 4 day weekend. Whoo!

Tuesday, September 1, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 12k, 35lbs, 20k, 20k
KB Snatches - 8/8 x 16k, 24k, 24k
KB Press - 8/8 x 16k; 8 x 16k's; 3/3 x 20k, 20k
Renegade Rows - 5/5 x 16k, 20k, 20k

I have the time late at night. We'll see if the drive persists.

Monday, August 31, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
Deadlifts w/ Band - 8 x 20k, 40k; 5 x 183lbs, 203lbs
Front Squats - 8 x BW, 20k, 65lbs, 85lbs, 85lbs
Split Squats - 8/8 x BW, 10lbs
Leg Raises - 10/10 x BW, BW

Late night session, better than nothing.

Sunday, August 30, 2009

Activity

Today I biked 10 miles at a casual pace. I also walked 3 miles.

I have returned to Peapod for my groceries and am positioned to eat well all week.

Saturday, August 29, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 20k, 35lbs
KB Snatch - 8/8 x 16k, 20k
Overhead Press - 8/8 x 16k; 8 x 16k's
Renegade Rows - 5/5 x 16k, 16k, 16k
Grippers - Reps on Trainer and #1

After more than a week off, training hard makes no sense. My body is tight - this will open it.

Tuesday, August 25, 2009

Lacking Motivation

The title about sums it up. The drive to go into my basement and pick up heavy things is missing.

I am not really sure what to do about it. This Sunday, I cut out caffeine, alcohol, stopped eating out and am making a point to get to bed on time. I really have no idea if it will help or how long the behavior changes will last. My energy levels have been extremely low. This is everything I know to pick them back up.

Unfortunately, there is a fundamental lack of reward to training that continues to trouble me. Outside of a little walking and stretching, the health benefits are not there. Nothing I do other than lifting requires the results that come from lifting. After glimpsing what is required for me to make continued progress, I have trouble convincing myself an ongoing "physical" lifestyle is worth the sacrifice.

I could just be tired and worn out. I have a number of activities competing for my time that I am trying to consolidate. Perhaps once that process is complete, I'll find myself returning to the weights with more consistency. In any case, outside of some missed training sessions, life is going well.

Thursday, August 20, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 12k, 24k, 16k's; 5 x 20k's, 24k's, 24k's
Deadlifts w/ Band - 8 x 20k, 60k; 5 x 85k, 90k, 3 x 100k
Dynamic Pinch - 8 x 15lbs, 5 x 20lbs, 22.5lbs
Light hammer levering

I am tired due to lack of sleep. It impacts my ability to focus. I'll catch up this weekend.

Wednesday, August 19, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k; 35lbs; 2/2 x 20k, 20k; 1/1 x 24k, 24k
KB Snatches - 8/8 x 16k; 6/6 x 24k, 24k, 24k
KB Press - 8/8 x 16k; 5/5 x 20k, 20k
Renegade Rows - 5/5 x 16k, 20k, 20k
Grippers - Reps on Trainer, #1, BBSA

Sunday, August 16, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
Deadlifts w/ Band - 8 x 20k, 60k; 5 x 90k, 90k, 90k
KB Squats - 5 x BW, 12k

That's it. My hips are tight and I feel run down. No reason to push it.

I'll make time to stretch extensively this evening.

Saturday, August 15, 2009

Upper at the Five Seasons

This morning I went for a swim at the local gym and hit an upper body workout. I did not bother to record exercises, since it is rare I end up training outside my basement. I have a general sense of not being as strong as my peak when training there, but I am not practicing on the equipment either.

Thursday, August 13, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
Deadlift with Band - 8 x 20k, 60k; 5 x 90k, 218lbs, 218lbs
KB Squats - 8 x BW, 12k, 24k, 16k's; 5 x 20k's; 3 x 24k's, 24k's;
Split Squats - 5/5 x BW, 12k, 12k
Leg Raises - 10 x BW, BW
Dynamic Pinch - 5 x 15lbs, 20lbs, 22.5lbs, 20lbs, 15lbs

Tuesday, August 11, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs, 20k, 20k
KB Snatches - 8/8 x 16k; 5/5 x 24k, 24k, 24k
One Arm Press - 8/8 x 16k; 5/5 x 20k, 20k
Renegade Row - 5/5 x 16k, 16k, 16k
Grippers - Reps on Trainer, #1, BBSA

Monday, August 10, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
Deadlift w/ Band - 5 x 20k, 60k, 198lbs, 218lbs, 218lbs
KB Squats - 5 x BW, 24k, 16k's, 20k's, 20k's
Split Squats - 5/5 x BW, 10k, 10k
Leg Raises - 8 x BW, BW
Dynamic Pinch - 5 x 15lbs, 20lbs, 22.5lbs, 25lbs


Saturday, August 8, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Up - 3/3 x 10k, 35lbs; 2/2 x 20k, 20k;
KB Snatch - 8/8 x 16k, 20k, 20k, 20k
One Arm Press - 8/8 x 16k; 5/5 x 20k, 20k;
Renegade Rows - 8/8 x 16k, 16k
Grippers - Reps on Trainer, #1, BBSA

Just making a point to do something.

Sunday, August 2, 2009

Bike and Stretch

10 mile bike ride, followed by 45 minutes of stretching and mobility work.

Saturday, August 1, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 12k, 24k, 16k's; 5 x 20k's; 3 x 24k's, 24k's
Deadlifts - 8 x 20k, 60k; 5 x 80k, 90k, 90k
Dynamic Pinch - 8 x 15lbs, 20lbs, 20lbs
Leg Raises - 10 x BW, BW, BW

Another late session, less energy this evening.

Friday, July 31, 2009

Bike and Stretch

10 mile bike ride, followed by 45 minutes of stretching and mobility work. I needed it.

Thursday, July 30, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Up - 3/3 x 10k, 35lbs, 50lbs, 50lbs; 2/2 x 24k
KB Snatch - 8/8 x 16k, 20k, 24k; 4/4 x 28k
KB Press - 8/8 x 16k, 6/6 x 20k, 4/4 x 20k
Renegade Row - 8/8 x 16k, 16k
Grippers - Reps on Trainer, #1, BBSA

Another late session.

Wednesday, July 29, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 12k, 24k, 16k's, 20k's, 20k's, 20k's
DO Axle Deadlift - 5 x 73lbs, 161lbs, 181lbs, 181lbs, 181lbs
Split Squats - 8/8 x BW, 10lbs, 10lbs
Leg Raises - 10 x BW, BW


Another late session. Provided I calm down in time for bed, it works.



Tuesday, July 28, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs; 2/2 x 50lbs, 50lbs; 1/1 x 24k, 24k
KB Snatch - 8/8 x 16k, 20k, 24k, 24k, 24k
One Arm Press - 8/8 x 16k; 5/5 x 20k, 20k
Renegade Rows - 8/8 x 16k; 5/5 x 20k
Grippers - Reps on Trainer, #1, BBSA

Overall a fine session, but it did run a little long.

Sunday, July 26, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 12k, 24k, 16k's, 20k's, 20k's, 20k's
DO Axle Deadlift - 5 x 73lbs, 161lbs, 181lbs, 181lbs, 181lbs
Split Squats - 8/8 x BW, 10lbs, 10lbs
Leg Raises - 8 x BW, BW, BW

The training came together this evening. It feels good. I'll be tired tomorrow.

Saturday, July 25, 2009

Bike Ride

Bike 10 miles, moderate pace, hilly terrain
45 minutes stretching and mobility work

My body is beginning to open up. Training briefly every day is paying off.

Friday, July 24, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs, 45lbs, 45lbs
KB Snatch - 8/8 x 16k, 20k; 6/6 x 24k, 24k
KB Press - 8/8 x 16k; 4/4 x 20k, 20k;
Renegade Row - 8/8 x 16k; 5/5 x 20k
Grippers - Reps on Trainer, #1, BBSA

I am tired but getting things done.

Thursday, July 23, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8/8 x BW, 12k, 24k, 16k's; 6/6 x 20k's, 20k's
Axle Deadlifts - 5 x 73lbs, 161lbs, 176lbs, 176lbs
Split Squats - 8/8 x BW, BW, BW
Leg Raises - 8 x BW, BW

Yesterday's stretching helped. My knee hurts from time sitting at the computer, so training is good.

Wednesday, July 22, 2009

Mobility Work

My right knee felt tight, so I used today's session for 45 minutes of stretching and foam roller work.

Tuesday, July 21, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Up - 3/3 x 10k, 35lbs, 45lbs, 45lbs
KB Snatch - 8/8 x 16k, 20k; 5/5 x 24k, 24k;
One Arm Press - 8/8 x 16k; 5/5 x 20k, 20k
Renegade Row - 8/8 x 16k, 16k
Grippers - Reps on Trainer, #1, BBSA

This session was pretty hard. Fatigue is starting to accumulate.

Monday, July 20, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 12k, 24k, 16k's, 16k's, 16k's
Axle Deadlifts - 5 x 73lbs, 161lbs, 171lbs, 171lbs
Split Squats - 8/8 x BW, BW
Leg Raises - 8 x BW, BW

Brief and frequent, that's my training goal for now.

Sunday, July 19, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs; 2/2 x 45lbs, 45lbs;
KB Snatch - 8/8 x 16k, 20k, 20k
One Arm Press - 8/8 x 16k, 16k
Renegade Rows - 8/8 x 16k, 16k
Leg Raises - 8 x BW
Grippers - Reps on Trainer, #1, BBSA

The first season of fight quest is on Netflix - 13 episodes. The one I saw today was great. I know what I'll be watching for the next 12 workouts.

The body doesn't open up much training twice a week. Maybe my frequency will increase next week.

Saturday, July 18, 2009

Bike Ride

This morning I rode 10 miles over hilly terrain at an aggressive pace. It was not my intent, but someone insisted upon passing me about two miles in. I couldn't tolerate it and my ego got the best of my good sense. I'll be sore tomorrow for sure.

Overall my lifting suffers from a disturbing lack of consistency. I get distracted by more exciting endeavors.

Sunday, July 12, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 10k, 35lbs, 16k, 16k
Kettlebell Snatches - 8/8 x 16k, 16k, 16k
One Arm Press - 8/8 x 16k, 16k
Renegade Rows - 5/5 x 16k, 16k, 16k
Grippers - Reps on Trainer, #1, BBSA, BBSA

My body is tight, so I kept the weights low and focused on opening back up. It's been awhile since I did an upper body workout.

Saturday, July 11, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 24k, 16k's, 16k's, 16k's
Axles Deadlifts - 8 x 73lbs, 161lbs, 161lbs, 161lbs
Split Squats - 8/8 x BW, BW
Leg Raises - 8 x BW, BW
Dynamic Pinch - 8 x 10lbs, 15lbs, 20lbs, 15lbs

Breaking back into things. I took on too much last week and my training missed out.

Sunday, July 5, 2009

Lower in the Basement

Fitting today's session in was easy:

Warm Up with 12k Kettlebell
KB Squats - 8 x BW, 24k, 16k's, 20k's
Axle Deadlifts (DO) - 8 x 73lbs, 161lbs, 161lbs, 171lbs
Split Squats - 8/8 x BW, BW, BW
Leg Raises - 8 x BW, BW
Dynamic Pinch - 8 x 10lbs, 15lbs, 20lbs

I was watch a movie and forgot to use the band on my deadlifts. I'll train upper body tomorrow evening.

Thursday, July 2, 2009

Upper in the Basement

Thursday I did an upper body training session followed by a 15 mile bike ride. After a year off, biking was tough! I got distracted and did not log the weights done. Suffice to say, they were a little less than my last upper body training session, due to the long period off between sessions.

Tuesday, June 30, 2009

Lower in the Basement

On vacation this week, took the past few days easy. Breaking back into the training, again:

Warm Up - 12k Kettlebell
KB Squats - 8 x BW, 24k, 16k's, 16k's, 16k's
Axle Deadlifts w/ Bands - 8 x 73lbs; 5 x 161lbs, 161lbs, 161lbs
Split Squats - 8/8 x BW, BW, BW
Leg Raises - 8 x BW, BW, BW
Titan's Telegraph - 8 x 10lbs, 15lbs, 20lbs
Lever - light work to the front and rear

No complaints, but I need to loosen up.

Wednesday, June 24, 2009

Lower in the Basement

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatch - 8/8 x 12k

Work
Front Squats to Box - 8 x BW, 20k, 73lbs, 73lbs, 73lbs
Axle Deadlifts w/ Band - 8 x 73lbs; 5 x 161lbs, 161lbs, 161lbs
Leg Raises - 8 x BW, BW
Grippers - Reps on Trainer and #1

I am dealing with severe inner thigh soreness. This session hurt, but the movement will do me well.

Monday, June 22, 2009

Upper in the Basement

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k

Work
Turkish Get Ups - 3/3 x 10k, 35lbs, 50lbs; 1/1 x 24k, 24k, 24k
KB Snatches - 8/8 x 16k, 20k, 20k, 20k
Renegade Rows - 5/5 x 16k, 16k, 16k
One Arm Press - 5/5 x 35lbs
One Arm Push Press - 3/3 x 50lbs
Grippers - Reps on Trainer, #1, BBSA

Movies on Netflix have made it back into the program. My workouts become long, but I do them.

Sunday, June 21, 2009

Lower in the Basement

Warm Up
Two Arm Swing - 12 x 12k
One Arm Swing - 12 / 12 x 12k
KB Snatch - 8/8 x 12k

Work
Squat - 8 x BW, 12k, 24k, 73lbs, 73lbs, 73lbs
Axle Deadlift - 5 x 73lbs, 161lbs, 161lbs,161lbs
Split Squat - 5/5 x BW, BW, BW
Leg Raises - 8 x BW, BW
Grippers - Reps on Trainer and #1

Sunday, June 14, 2009

Every Other Day

While I was a little tired from Friday, my morning was wide open:

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k, 16k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 35lbs; 3/2 x 50lbs; 1/1 x 24k, 24k, 24k
Axle Deadlifts - 5 x 73lbs, 161lbs, 161lbs, 161lbs
Renegade Rows - 5/5 x 16k, 16k, 16k
Grippers - Reps on Trainer and #1

Notes
1. Turkish Get Ups with Kettlebells vs. Dumbbells - Equal but different, I'll do them both.
2. Going to alternate the axle deadlift with kb snatches. The balance is good for my body.
3. Renegade rows are required to prevent chronic shoulder pain. Easing off on pressing for now.

Headed out for a couple mile walk. Stretched last night, will probably stretch again tonight.

Friday, June 12, 2009

Basement Lifting

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k, 16k

Work
Turkish Get Ups - 3/3 x 10k, 35lbs, 45lbs; 1/1 x 60lbs
Axle Deadlifts - 5 x 73lbs, 161lbs, 161lbs, 171lbs
Renegade Rows - 5/5 x 16k, 16k, 16k
KB Overhead Press - 5 x 16k's, 16k's, 16k's

I need the renegade rows for shoulder health.

Wednesday, June 10, 2009

Slightly More

Workouts are trending to every second or third day, but brief.

Warm Up
Two Arm Swings - 12 x 16k
One Arm Swings - 12/12 x 16k
KB Snatches - 8/8 x 16k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 35lbs, 45lbs; 1/1 x 28k
DO Axle Deads - 5 x 73lbs, 161lbs, 161lbs, 161lbs
One Arm Press - 8/8 x 35lbs

Dumbbells are much harder than kettlebells when doing Turkish Get Ups. I am developing a preference.

Monday, June 8, 2009

New Dumbbells

Sunday I traded off some old sports equipment and got a set of standard spin lock dumbbells. I did not like failing on the 60lb turkish get up Saturday, but it showed me the dumbbell get ups are harder to stabilize.

Tonight I proved it.

Warm Up
Two Arm Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 40lbs, 40lbs
DO Axle Deadlifts - 5 x 136lbs, 156lbs, 156lbs

I finally brought my axle in from the garage. I am not sure where my lifting is going right now, but I do know my interest in heavy deadlifts is limited. The axle is a suitable alternative.

I have culled a number of tangential distractions from my lifestyle.



Saturday, June 6, 2009

Get Ups

Warm Up
Two Hand KB Swings - 12 x 12k
One Arm KB Swings - 12/12 x 12k
KB Snatch - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 16k; 24k, 24k; Fail x 60lb dumbbell


My focus remains adrift. I might stretch tonight and will probably run tomorrow.



Tuesday, June 2, 2009

Another Short One

Warm Up
Two Hand KB Swings - 12 x 12k
One Arm KB Swings - 12/12 x 12k
KB Snatch - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 16k; 2/2 x 24k, 24k; 1/1 x 24k
Run 2.5 miles
Walk 2.5 miles

I video recorded myself on the 24k get ups. My form stinks.

Sunday, May 31, 2009

Abbreviated

Did this one yesterday, short on time:

Warm Up
Two Hand KB Swings - 12 x 12k
One Arm KB Swings - 12/12 x 12k
KB Snatch - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 16k, 20k; 1/1 x 24k, 24k
Run 2.5 miles

The heavier bells force my shoulder into a better position on the get ups. I need to work reps wtih the 24k.


I went to the local pool for about an hour in the evening. Nothing intense, but it's activity.

Wednesday, May 27, 2009

Full Body in the Basement

Warm Up
Two Handed Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 16k, 20k
KB  Snatches - 8/8 x 16k, 20k, 20k
Split Squats - 8/8 x 12lbs, 12lbs
Bottoms Up Press - 6/6 x 16k
Double KB Press - 6 x 16k's, 16k's
Renegade Rows - 8/8 x 16k, 16k
Leg Raises - 8 x BW
Grippers - 15/15 x Trainer, 5/5 x #1, 3/3 x BBSA

Overall a decent session. My right side is clearly out of balance and needs stretching.

Monday, May 25, 2009

Full Body in the Basement

Took apart the power rack this morning and should sell it in about an hour. I also put my Netflix on hold. It is time to refocus:

Warm Up
Two Handed Swings - 12 x 12k
One Arm Swings - 12/12 x 12k
KB Snatches - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 16k, 16k
KB Snatches - 8/8 x 16k, 20k, 20k
Renegade Rows - 8/8 x 16k, 16k
Bottoms Up Press - 5/5 x 16k
Double KB Press - 5 x 16k's, 16k's
Split Squats - 8/8 x BW + 10lbs
Grippers - 15/15 x Trainer; 5/5 x #1, #1
Leg Raises - 8 x BW

I have not lost much ground. As my joints open back up, my strength will return.

Saturday, May 23, 2009

Reminder

The sole purpose of today's session was to remind my body it lifts weights:

Two Hand Swing - 12 x 12k
KB Snatch - 8/8 x 12k, 16k
Split Squat - 8/8 x BW, BW
Turkish Get Up - 3/3 x 10k
Leg Raises - 8 x BW
Renegade Rows - 8/8 x 16k
Bottoms Up Press - 5/5 x 16k
Foam Roller Thoracic Spine
Grippers - 15/15 x Trainer, 5/5 x #1

I may get back into things more seriously as of Monday. The time off has been good for me mentally.



Wednesday, May 6, 2009

Full Body in the Basement

Sunday I ran 3 miles. Monday I did it again, but more easily. Tuesday I rested. Today I lifted:

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 12k, 16k, 20k
Front Squats - 8/8 x BW, 20k, 40k, 40k
Snatches - 8/8 x 16k, 24k, 24k
Bottoms Up Press - 5/5 x 16k, 16k, 16k
Split Squats - 8/8 x BW, 15lbs, 15lbs
Leg Raises - 8 x BW, BW
Grippers - Reps on Trainer, #1, #1

I am easing into the full body sessions. The goal is to train without exhausting myself, allowing energy for runs.

I am amazed how quickly the running is coming along. Three easy miles my third time out is great.



Saturday, May 2, 2009

Full Body in the Basement

Today I saw the new X-men movie, went for a 3 mile walk, and did a full body session in the basement:

Warm Up - 12k Kettlebell
Turkish Get Ups - 3/3 x 15lbs, 12k, 16k
Front Squats - 8 x 45lbs, 65lbs, 65lbs, 65lbs
Pull Ups - 4 x BW, BW, BW
Bottoms Up KB Press - 3/3 x 16k, 16k, 16k
Split Squats - 8/8 x BW, BW

I intentionally kept things light. I intend to run tomorrow and train again on Monday or Tuesday.



Living to Train – It Sucks!

Happiness has no real impact on productivity. Over the past few months, my training has evolved to reflect that attitude. I drudge through workouts and nutrition I dislike, consistently eking out minor increases in strength as my weight drops. In exchange for spending every day hungry and pushing myself so hard I cannot sleep, I am rewarded with marginal success developing strength relative to my body weight.


The only strength related activity I enjoy outside the gym is bowling, and I am a terrible bowler. Meanwhile food restriction and sleep deprivation degrade my mood for the activities I do enjoy. I gain no real health benefits snatching a kettlebell that is half my body weight, yet I persist in abusing myself on a daily basis to further the goal.


Given my place in life, the behavior is entirely irrational. Chasing an amorphous training goal only makes sense when it augments participation in activities I truly enjoy. While lifting is one of those, there are others (like eating!) that have been neglected.


The biggest change in my training approach will be to loosen my nutrition. Achievement of sub-15% body fat at my activity levels appears to require a consistent diet of 1500-1800 high protein calories a day. Supporting that is rather unpleasant. I am going to return to eating around 2500 low protein calories a day. I expect my weight to stabilize in the mid to high 150’s, around 16-18% body fat.


With the warmer weather, running in the forest preserve is something I enjoy and excel at. Due to the direct conflict with strength development, I have been avoiding it. No longer. I am going to switch over to full body training sessions 2-3 times a week, accompanied by runs as I see fit. My only training “goal” will be a Turkish Get Up PR.


I will retain the decision to cease eating out for now. The effect on my health has been dramatic, with zero illnesses from January through April. The last 6 months of 2008, I was sick on a monthly basis. Coupled with the financial benefits, the net impact on my quality of life is significant. Eventually, I may relax this to allow meals out with family.


Training to Live – I like it.



Sunday, April 26, 2009

Upper in the Basement

I entered into this session well rested and well fed:

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k, 28k; 3/3 x 32k; 1/1 x 36k, 1/1 x 36k PR
KB Press - 8 x 16k's, 5 x 20k's, 4 x 20k's, 3 x 20k's
One Arm Press - 2/2 x 24k; 1/1 x 24k; 1/1 x 24k
Renegade Rows - 5/5 x 20k, 20k
Incline Push Ups - 8 x BW, BW
Turkish Get Ups - 3/3 x 16k, 20k
Titans Telegraph - 8 x 17.5, 20, 17.5
Windmill - 5/5 x 8lbs, 12k

Nice to get the PR on snatches. I'd like to get it on video for my goals list at some point.

Saturday, April 25, 2009

Lower in the Basement

Today was an active one. In the morning I walked 1.5 miles, followed by a 1.5 mile run back. In the evening I lifted:

Warm Up - 12k Kettlebell
Front Squats - 5 x BW, 20k, 40k, 50k, 50k, 50k
Deadlifts w/ Band - 5 x 60k, 85k, 90k, 100k, 100k
Split Squats - 5/5 x BW, 8lbs, 15lbs, 12k, 12k
Leg Raises - 8 x BW, BW, BW, BW
Grippers - Reps on Trainer, #1, BBSA

This follows a week of no training, coupled with mobility work Friday evening and this morning. Body weight hit a low of 152 on Thursday morning.

After 4 months eating at home, I ate out for lunch on Friday. It did NOT agree with me. Back to home food.

Sunday, April 19, 2009

Upper in the Basement

Feeling well rested this morning:

Warm Up - 12k Kettlebell
KB Snatches - 8 x 16k, 24k, 28k, 28k; 5 x 32k
KB Press - 5 x 16k's, 20k's, 20k's, 20k's
One Arm KB Press - 3/3 x 24k
Turkish Get Ups - 3/3 x 16k, 16k, 2/2 x 20k
Leg Raises - 8 x BW, BW, BW
Titans Telegraph - 8 x 10lbs, 15lbs, 20lbs, 20lbs

Those are PR reps on the snatches I believe.Everything else felt fairly strong.

Again, my motivation is lacking, but it does not seem to matter.

Saturday, April 18, 2009

Lower in the Basement

The past few days I have been struggling with severe soreness. I blame the transition to barbell front squats.

Warm Up - 12k Kettlebell
Front Squats - 8 x BW, 45lbs; 5 x 95lbs, 95, 105, 105, 105
Bodyweight Split Squat Work
Reps on Trainer, #1, BBSA; Righty close on BBM, Lefty near miss

I lack the drive for more work. The weather is just about perfect, so I'm going outside.

Wednesday, April 15, 2009

Upper in the Basement

Late start this evening, I got caught up in doing something at work.

Warm Up - Walk 1.5 miles, 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k, 24k, 24k; 12/12 x 24k
KB Press - 8 x 16k's, 16k's, 16k's, 16k's
Renegade Rows - 8/8 x 20k, 20k
Incline Push Ups - 8 x BW, BW
Pull Ups - 4 x BW, BW, BW
Titans Telegraph - 8 x 10lbs, 15lbs, 17.5lbs

I am extremely tired.

Tuesday, April 14, 2009

Lower in the Basement

Coming off a long weekend. I felt pretty good.

Warm Up - 12k Kettlebell
Front Squats to Box - 8 x BW, 20k, 40k, 40k, 40k, 40k
Deadlifts w/ Band - 8 x 60k, 85k, 90k, 90k
Leg Raises - 8 x BW, BW, BW
Grippers - Reps on Trainer, #1, BBSA

Front have found their way back into the rotation, primarily because the kettlebells are irritating the skin on my forearms. Given that the 24k's are the heaviest pair of kettlebells I have, this is a fine time to switch. I might alternate between the two implements, we'll see. I kept the weight lower to give my hands time to re-accommodate to the stretch.

Saturday, April 11, 2009

Bridging the Weekend

In the spirit of improving my mobility work, I adjusted my training sessions for Friday and Saturday.

Friday
Wrestle with stall mat for 20 minutes, trying to carry it
Carry stall mat into basement with wife
Two 1/3 mile sprints
3.5 mile walk

Saturday
Warm Up with 12k Kettlebell
Turkish Get Ups - 3/3 x 12k, 16k, 16k

I plan to return to my normal training schedule on Monday.

Wednesday, April 8, 2009

Upper in the Basement

Tired this evening. I kept it brief.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 20k, 24k, 28k; 3/3 x 32k
KB Press - 8 x 16k's; 5 x 20k's; 1 x Push Press with 24k's
Pull Ups - 3 x BW, BW, BW, BW
Titan's Telegraph - 10 x 10lbs, 15lbs, 17.5lbs, 15lbs

I got a video of myself on the 28k snatch set. My upper back has taken on a rounded posture I am not happy with. I think it comes from my lack of split squats, Turkish get ups, and thoracic spine mobility work. My knees dislike turkish get ups on concrete. I need to bring a stall mat into the basement. Improving my computer posture would also help.

Now that my strength is back, I've got high protein days planned for tomorrow, Saturday and Monday. Body weight is 156 going into the 5 day sprint. We'll see where it ends up.



Tuesday, April 7, 2009

Lower in the Basement

I am struggling with motivation. It does not seem to matter:

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 24k's, 24k's, 24k's
Deadlifts with Band - 8 x 60k, 185lbs, 90k, 90k
Leg Raises - 8 x BW, BW ,BW
Grippers - Reps on Trainer, #1, BBSA
Windmills - 3/3 x 12k, 12k

I am in PR territory on the box squats. The sets are taking a lot of effort and hard to get mentally up for. Everything else was reasonable.



Saturday, April 4, 2009

Upper in the Basement

I slept most of the day, but made time for some training.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 20k, 24k; 7/7 x 28k, 28k; 1/1 x 32k
Double KB Press - 8 x 16k's; 5 x 20k's, 20k's, 20k's
Incline Push Ups - 8 x BW, BW
Renegade Rows - 8/8 x 20k, 20k
Cool Down - Walk 1.5 miles

My pressing strength needs to catch up to my snatching, but nothing new there. My overall strength and endurance are bouncing back. Weight is holding steady around 156, and I'll be in a position to tighten my eating back up during the latter half of the coming week.

Thursday, April 2, 2009

Lower in the Basement

Feeling stronger and more rested:

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's; 5 x 24k's; 8 x 20k's; 5 x 24k's
Deadlifts w/ Band - 8 x 60k, 85k; 5 x 90k, 90k, 90k
Leg Raises - 8 x BWish
Reps on Grippers - Trainer, #1, BBSA

Overall a fine session. I am bouncing back while holding my weight steady at 156. It turns out one of the cats has been disrupting my sleep. I locked them out of them bedroom over the last two nights and feel much better. Stupid cats.

I'll continue eating normally through next Wednesday. I might go high protein on Thursday and Saturday of next week.

Tuesday, March 31, 2009

Upper in the Basement

Still tired, but easing back into things:

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 20k, 24k, 24k, 24k
Kettlebell Press - 8 x 16k's, 16k's, 16k's
Incline Push Ups - 6 x BW, BW
Renegade Rows - 6/6 x 16k, 16k

I think my cat is waking me at night and am working to find a solution.

Monday, March 30, 2009

Exhausted to Start

This evening I felt tired from the very beginning of the session.


Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's, 20k's
Deadlifts w/ Band - 8 x 135, 5 x 185, 185lbs


I have no idea why I am so tired. I slept most of the day yesterday and got to bed on time. Hopefully this passes without any changes on my part. I've returned to normal eating for now, so all I can really do is make a point to get home from work and go to bed on time.


I figured out how my hand was hurt - power cleans. Without regular front squats, I've lost some flexibility in my hands and wrists. Catching the heavy cleans on last Tuesday strained the tendons in my hand. Daily stretching and dexterity balls have healed it up enough to train.



Thursday, March 26, 2009

Another Day

For some reason my hand hurts today when I pick up anything over 50lbs. I don't know why, but I know better than to push it. I'll train again on tomorrow or Saturday.

Tuesday, March 24, 2009

Upper in the Basement

Today's session went ok. I felt tired.

Warm Up - 12k Kettlebell
Power Cleans - 8 x 20k, 40k; 5 x 50k, 130lbs, 60k, 60k
Kettlebell Press - 8 x 16k's, 16k's, 16k's, 16k's
Pull Ups - 3 x BW, BW, BW
Leg Raises - 5 x BW, BW, BW (all sloppy)

My abs and hip flexors are weak. I need to bring them up so I can mark the L-sit goal off my list.

Monday, March 23, 2009

Lower in the Basement

Today was high protein and I got home late from work. I did the following:

KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's; 5 x 24k's, 24k's
Deadlifts w/ Band - 8 x 60k, 85k, 90k, 90k
Grippers - Reps on Trainer and #1
Various Ab Exercises

I am happy to have done something.

Saturday, March 21, 2009

Upper in the Basement

This morning a variety of factors aligned, leading to quite the session:

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k; 6/6 x 28k; 7/7 x 28k, 28k
Double Kettlebell Press - 8 x 16k's, 16k's; 4 x 20k's, 20k's
Renegade Rows - 8/8 x 20k, 20k, 20k
Feet Elevated Push Ups - 8 x BW, BW, BW
Block Deads - 8/8 x 25lbs; 3/3 Assisted x 30lbs, 30lbs

I am in PR territory on snatches and renegade rows. The other exercises went well. I don't expect to reproduce this one for awhile.

Body weight was 155 this morning. Alternating high protein with high carb is working.

Thursday, March 19, 2009

Lower in the Basement

Earlier this week my shoulder felt tweaked and my energy levels were low, so I opted to take Monday and Tuesday off. The opportunity to enjoy near perfect weather did not hurt. I spent my time walking outside and stretching.

Today I did the following:

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's; 5 x 24k's, 8 x 20k's
Deadlifts with Band - 8 x 60k, 85k, 90k, 90k
Split Squats - 8/8 x BW, 12k
Grippers - Reps on Trainer, #1, BBSA
Play with Ab Wheel

I felt like my strength was down a bit, but the number look ok. My endurance was definitely down. I think that is not unexpected, given that yesterday was a high protein, low calorie day. I'm going high protein again tomorrow and Sunday. Body weight has been around 157-158 all week.

Saturday, March 14, 2009

Upper in the Basement

Body weight landed a little under 156 this morning. That's 1-2lbs less than I expected to weigh on Monday morning, so I changed the plan. I  used the first part of today to carb back up, moving  my lifting into the afternoon. It helped, but I was still weakened.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k; 5/5 x 28k, 28k; 12/12  x 24k
Overhead Press - 8 x 20k, 65lbs; 5 x 85lbs; 4 x 85lbs, 85lbs, 85lbs
Bent Over Rows - 5 x 85lbs, 85lbs, 85lbs
One Arm Rows - 5/5 x 20k, 20k, 20k
Windmills - 3/3 x 8lbs, 5/5 x 8lbs, 8lbs
Block Weight Deads - 5/5 x 25lbs; Singles with 30lb block

Serious lifting was not in the cards for today. Outside of being tired, my shoulder was feeling crunchy. I need to stretch today and tomorrow. I did have fun screwing around and got to finish watching the Starting Strength DVD. I've picked up enough tips to justify the $20 investment.

It is clear to me that stringing together the high protein days is overkill for now. I am going to ride out a pattern of high protein eating every other day, until progress stalls. It feels a little surreal to drop weight this quickly after hovering between 160 and 170 for the last year. Several of my relative strength goals are within an attainable distance.

Learning how to integrate the new high protein meals into my long term nutrition is something I continue to mull over. There are a few things I've picked up that I'd like to hang on to:

1. A meal of egg whites, fake breakfast sausage, vegetables, and hot sauce
2. Mixing flax oil into my protein shakes using the blender bottle
3. A meal of seitan with vegetables and hot sauce, no grains
4. A snack of a pack of tofurkey with half a bag of lettuce
5. Understanding that carb heavy vegetables (corn, carrots, peas) aren't much different the grains

I am also amazed how easily appetite is suppressed with the appropriate dietary tweaks. Even though the high protein days are 1200-1300 calories, my only hunger is psychological.  The combination of lots of protein, a daily multi-vitamin, lots of tea, spicy food, mints, and calcium/magnesium/zinc supplements completely eliminates my physical hunger. It is crazy.

It is clear my lean weight is in the low 140's. Adjusting to that size will be mentally difficult.

Friday, March 13, 2009

Lower in the Basement

Did this one while watching Stay Hungry. It's not a bad movie.

KB Squats to Box - 8 x BW, 16k, 24k, 16k's; 5 x 24k's, 24k's, 24k's, 24k's
Deadlifts w/ Band - 8 x 60k, 85k; 5 x 90k; 2 x 110k; 5 x 100k
Split Squats - 8/8 x BW, 12k, 12k
Grippers - Reps on Trainer, #1, BBSA

Overall a decent session. Body weight was a little under 158 this morning. I intend to eat high protein through Sunday.

Wednesday, March 11, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
One Arm KB Press - 8/8 x 12k, 16k
KB Press - 8 x 16k's, 16k's, 16k's
KB Push Up from Box - 5, 5, 5
Renegade Rows - 5/5 x 20k, 20k, 20k
Turkish Get Ups - 1/1 x16k, 3/3 x 16k, 16k


Accidentally locked myself out and had to wake my wife up to let me in. Whoops!

High protein day today.



Tuesday, March 10, 2009

Lower in the Basement

Another morning session, running late:


Warm Up - 12k Kettlebell
KB Squats to 12" Box -  8 x BW, 16k, 24k, 20k's, 20k's, 20k's, 20k's
Deadlifts w/ Band - 5 x 60k, 85k, 90k, 90k, 90k
Grippers - Reps on Trainer, #1; Single on BBSA


Where did the time go? I need to start warming up at 5:50 instead of 6.



Saturday, March 7, 2009

Upper in the Basement

I did this one while watching part of the new starting strength DVD.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k; 5/5 x 28k, 28k; 6/6 x 28k
Overhead Press - 8 x 20k, 30k, 30k; 5 x 85lbs, 85lbs, 85lbs; 3 x 85lbs + 2 push presses
Renegade Rows - 8/8 x 16k, 16k
Push Ups on KB's - 8 x BW, BW

I remembered a better hand placement on the snatches that should improve my performance. Presses were fine. I intend to progress the horizontal movements by moving up to 20k's on the renegade rows and raising my feet on the pushups.

On the nutrition front, I have today and tomorrow planned as high protein - my first string of two days eating this way. If it goes well, I will repeat the pattern on Tuesday and Wednesday. Wednesday should be my first day lifting after more than 24 hours on the high protein meal plan.

So far my only real problem is rebound eating on the high carb days. This is only to the tune of a few hundred calories and should not have significant impact on my progress. I am not sure if it is due to mental deprivation of the foods I habitually eat, or if there is a real nutritional need I am missing. I suspect it is mental and I will find stringing the high protein days together easier.

Body weight is holding just below 160.

Friday, March 6, 2009

Lower in the Basement

This session was low volume but drawn out.

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's; 5 x 24k's; 8 x 20k's
Deadlifts with Band - 8 x 60k, 185lbs; 5 x  90k, 218lbs
Grippers - Reps on Trainer, #1, BBSA

I went up to 110k on deadlifts, but failed to break it from the ground. It's been a long week.

Wednesday, March 4, 2009

Upper in the Basement

Another early one:


Warm Up - 12k Kettlebell
KB Press - 8/8 x 12k, 16k, 16k, 16k, 16k
Power Cleans - 8 x 20k; 5 x 50k, 55k, 55k, 55k
Push Ups on KB - 8 x BW, BW, BW
Renegade Rows - 5/5 x 16k, 16k


Overall a fine session. Grip training fell of the radar.


The switch to morning sessions supports experimentation with a few high protein, low calorie days per week. I think I have an approach that will get me through the day on 1300 calories without fatigue.


Today, I experiment with it on a work day. The meals break down like this:


6:30 - Sports drink during workout
7:30 - Pack of tofurkey, salad, multi-vitamin, extra calcium, magnesium, and zinc
10:00 - 1 cup fat free cottage cheese, 1/3lb broccoli
12:30 - 1/2 lb stir fry vegs, 5oz seitan, hot sauce
5:30 - Protein shake w/ 1 scoop powder and 1tbsp flax oil
8:00 -  1 cup fat free cottage cheese, 1/3lb broccoli, extra calcium, magnesium, and zinc


Lots of tea and water throughout the day. The overall breakdown is 1350 calories, about 160 grams of protein. I experimented with this on Sunday and felt great, even better than usual. We'll see how a work day goes.



Tuesday, March 3, 2009

Lower in the Basement

Switching to 50 minute morning sessions for awhile. My work density will increase.


Warm Up -12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 20k's, 20k's, 20k's
Deadlifts with Band - 8 x 60k, 185, 185, 185
Split Squats - 8/8 x BW, 15lbs, 15lbs
Side Bridges - 60s / 60s x BW
Grippers - Reps on Trainer, #1, BBSA


Ugh...sweat. My conditioning needs work.



Saturday, February 28, 2009

Upper in the Basement

Got a late start on this one:

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k; 5/5 x 28k, 28k, 28k
Barbell - Overhead Press - 8 x 20k, 65lbs; 5 x 40k, 40k, 40k, 40k
Push Ups on KBs - 5 x BW, BW, BW, BW
Renegade Rows - 8/8 x 16k; 5/5 x 20k

I am pushing the limits of my shoulder stability with this session. I'll focus on stretching and mobility work tomorrow. I need to do my side bridges on Monday and focus on pressing with my lats on Tuesday.

Body weight was 159.9 this morning. I am dropping 1lb every 2-3 weeks. I am experimenting with higher protein foods to support a more aggressive nutritional sprint in the next few weeks. So far they are sitting well, but I need to reduce the other stressors in my life before I can go for it. More stress on my current lifestyle will just lead to burn out.

Thursday, February 26, 2009

Lower in the Basement

The deadlifts on Monday coupled with a general lack of sleep have wiped me out. My box came though:

KB Squats to Box - 8 x BW, 16k, 24k, 16k's, 20k's, 20k's, 20k's
Deadlifts with Band - 8 x 60k, 85k, 90k, 90k
Reps on grippers

Two inches deeper on the squats feels like a mile. I'll need to build up to the 24k's again.

Tuesday, February 24, 2009

Upper in the Basement

As expected, I did not sleep well last night. My work day was long, so I made today's session brief:

Warm Up - 12k Kettlebell
Power Cleans - 5 x 20k, 50k, 55k, 55k, 55k
KB Press - 8/8 x 16k; 5/5 x 20k, 20k; 8/8 x 16k
Renegade Rows - 8/8 x 16k, 20k, 20k

My body is tight from yesterday's training session.

Monday, February 23, 2009

Lower in the Basement

This evening I felt high energy, despite starting later than usual:


KB Squats to Box - 8 x BW, 12k, 24k, 16k's, 24k's, 24k's, 24k's, 24k's (PR)
Deadlifts with Band - 5 x 60k, 80k, 90k, 100k, 110k (PR)
Split Squats - 8/8 x BW, 12k, 12k
Grippers - Reps on Trainer, #1, BBSA; Single on BBM righty, near miss lefty


Overall an excellent session. That's the most volume I've done with the 24k's on the kettlebell squats, and the most reps I've done with 110k on the deadlift, ever. I used loud music and nerve to do the deadlifts, so my sleep will probably suffer this evening.


I have things to do anyway. I ordered a 12" box for squats this morning. Maybe it will arrive Thursday.



Saturday, February 21, 2009

Upper in the Basement

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k; 5 x 28k; 4/4 x 28k, 28k
Barbell Press - 8 x 20k, 65lbs, 5 x 85lbs, 85lbs, 85lbs, 85lbs
Renegade Rows - 8/8 x 16k, 16k, 16k, 16k
Block Weight Deadlifts - 8/8 x 25lbs, 25lbs

My head just was not in it. Ah well, still an ok session.

Thursday, February 19, 2009

Lower in the Basement

Long day today - opted for a short one:

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 16k's; 5 x 24k's; 6 x 24k's, x 24k's, x 24k's
Deadlifts with Band - 8 x 60k; 5 x 185lbs, 198lbs, 218lbs, 218lbs

I'll probably take tomorrow evening off and lift Saturday. I have a busy weekend ahead.

Tuesday, February 17, 2009

Upper in the Basement

A brief one this evening:

Warm Up - 12k Kettebell; 8/8 x 16k Kettlebell Snatch
Power Cleans - 5 x 20k, 50k, 50k, 120lbs, 120lbs

My right shoulder feels tight. Why tempt fate?

Monday, February 16, 2009

Lower in the Basement

Running on more sleep this evening:

KB Squats to Box - 8 x BW, 16k, 24k, 16k's, 20k's, 24k's; 5 x 24k's; 8 x 20k's
Deadlifts w/ Band - 8 x 60k, 185lbs,  185lbs,  185lbs,  185lbs
Split Squats - 8/8 x BW, 12k, 12k
Grippers - Reps on Trainer, #1, BBSA; 2 attempts on BBSM per hand
Side Bridges - 50s/50s x BW, BW

Notes:
1. I went a little heavier on the squats. They felt fine, but I tired by the end. I'd like to lower my box a little.

2. I kept the deadlifts a little lighter with more volume. I feel like my form was shaky.

3. Split squats were going well. I am finally up to a kettlebell again, only this time with the weight overhead. I need to hang here for awhile and build up the volume.

4. Grippers are going strong. I did not close the BBSM, but it was after several sets of reps on the BBSA.

5. Side bridges fit in since I'm watching the end of the strongman DVD from netflix. They were worthwhile.

Overall I am happy. My rest needs to keep improving. My nutrition is doing well. At this point, my only real goal is to hang on to the strength I have as my body weight creeps down a pound at a time. Maybe I'll be lean by summer.

Saturday, February 14, 2009

Upper in the Basement

With nothing going on today, I opted to push Friday's workout to this evening, and to orientate the day around it. I did:

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k; 5/5 x 28k; 10/10 x 24k; 5/5 x 28k
KB Press - 8/8 x 16k; 6/6 x 20k; 5/5 x 20k; 4/4 x 20k;
Renegade Rows - 8/8 x 16k, 16k, 16k, 16k
Block Weight Deads - 8/8 x 25lbs, 25lbs; 3/3 x 30lbs (assisted); 4/4 x 30lbs (assisted lefty only)

Notes
1. I am approaching PR territory in my KB snatches with this session. Funny how training while tired still makes me stronger.

2. On the renegade rows, I was reminded narrowing my feet removes the bad stress from my shoulders while adding good stress to my core.

3. Block weight deads are approaching PR territory as well. I will continue to grind on these.

Overall, I am very close to the peak I hit at the end of summer '08, before my job derailed training. The difference now is I have inertia on my side. Sunday will mark 8 weeks without eating out. It makes all the difference. My dinner tonight was brown rice, stir fry vegetables, and an ounce of fake meat - all dashed with hot sauce. Add in the protein shake training, and I am eating well.

Body weight was 161.1 pounds this morning.

Thursday, February 12, 2009

Lower in the Basement

I entered into this session extremely tired but made the most of it:

Warm Up - 12k Kettlebell
KB Squat - 8 x BW, 16k, 24k, 20k's, 20k's, 20k's, 20k's
Deadlift w/ Band - 8 x 60k, 75k, 90k, 90k, 90k
Split Squat - 8/8 x BW, 10k, 10k, 10k
Grippers - Reps on Trainer, #1, BBSA

My back feels worn. I need stretching and sleep.

Tuesday, February 10, 2009

Upper in the Basement

Another brief one this evening:

Warm Up - Walk 1/2 mile, 12k Kettlebell
Snatches - 8/8 x 16k; 2/2 x 24k
Power Cleans - 5 x 40k, 50k, 50k, 50k, 50k
KB Press - 8/8 x 16k; 4/4 x 20k, 20k, 20k, 20k
Renegade Rows - 8/8 x 16k, 16k, 16k
Grippers - Reps on Trainer, #1, BBSA

I need to stretch.

Monday, February 9, 2009

Lower in the Basement

Short on time this evening, with a tired back, so I just squeezed something in:

Warm Up - Walk 1 mile, 12k Kettlebell
KB Box Squats - 8 x BW, 16k, 24k, 20k, 20k, 20k, 20k
Deadlifts w/ Band - 8 x 60k, 185lbs, 195lbs, 195lbs

I need to make time to stretch and sleep. I am too busy. Life will slow down by the end of this coming weekend.

Friday, February 6, 2009

RHR WTF

I am up far too late doing something on the computer that must be done by morning. After reading Mike's blog on resting heart rate, I decided to take mine. In the almost comatose late night computer user state, I keep coming up with 46-48 bpm. I've taken it 4 times now, because this is crazy.

I've never had a resting heart rate below the mid-50's. Either I am consistently failing to count every heart beat, or cutting out the junk food has dramatically impacted my cardiovascular health. This is weird.

I just did it again, that's 5 measurements. It must be the kettlebells, comrade. WTH FTW.

Upper in the Basement

I did not start this until around 8pm, due to going for a walk. I will be up to late tonight and have a busy weekend ahead of me.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k, 24k, 24k
One Arm Press - 8/8 x 16k, 16k, 16k
Renegade Rows - 5/5 x 16k, 16k, 16k, 16k, 16k
Block Weight Deadlifts - 8/8 x 25lbs, 25lbs
Assisted Block Weight Deadlifts - 3/3 x 30lbs, 30lbs, 30lbs

I need to make time for stretching and soft tissue work this weekend. I expect one or two walks will occur as well. 

Thursday, February 5, 2009

Lower in the Basement

I did this one while watching Hancock. It's not bad:

Warm Up - 12k Kettlebell
KB Squats to Box - 8 x BW, 16k, 24k, 16k's, 20k's, 20k's, 20k's
Deadlifts - 8 x 60k, 165lbs, 185lbs, 185lbs, 185lbs, 185lbs
Split Squats - 8/8 x BW, 15lbs, 15lbs, 15lbs, 15lbs
Grippers - Reps on Trainer, #1, BBSA

My hips have been feeling tight, so I put squats first and did more sets. Given the problems I have with the exercise, I think this is a smart move. Deadlifts were dropped a little to compensate. I lacked the focus to do my side bridges.

Upper tomorrow. This weekend I'll play some DDR and go for a walk or two. The weather is going to be nice.

Monday, February 2, 2009

Lower in the Basement

Warm Up - 12k Kettlebell
Deadlifts - 8 x 60k, 170lbs; 7 x 195lbs, 195lbs, 195lbs
Front Squats - 8 x BW, 20k

It took me about an hour to get that work done. I need some rest. Training will resume Thursday. I might play DDR tomorrow or Wednesday.

Sunday, February 1, 2009

Sample Day of Food

Body weight hit 162 this morning. I did not have time for DDR as planned, but ate fairly well. Today's food is similar to what I have during the week, perhaps a few more calories than usual.

Meal 1 - 7am - 870 Calories - 46 Grams Protein
Can of Chili
1/2c Skim Mozzarella
1 Slice Whole Wheat Bread
8oz Canned Pineapple

Snack 1 - 10:30am - 300 Calories - 29 Grams Protein
Protein Shake
1/4c Mixed Nuts

Meal 2 - 2:30pm - 600 Calories - 20 Grams Protein
1 Whole Grain Pita
2oz Hummus
4oz Baby Carrots
4oz Red Grapes
1/2oz Dark Chocolate
10oz Skim Milk

Meal 3 - 9pm - 750 Calories - 40 Grams Protein
1/2c Granola
6oz Plain Lowfat Yogurt
1c Soybeans
1 Slice Jack's Frozen Pizza

Total - 2520 Calories - 135 Grams of Protein

More typically I trend towards 2000 calories a day. Breakfast was unusually heavy, due to running out of cereal. I also eat more vegetables during the week. The variety of foods I consume since ceasing to eat out has dramatically increased. Today marks 6 weeks since my last meal at a restaurant.

Saturday, January 31, 2009

Upper in the Basement

This morning I put in Friday's lifting session. The energy I have when rested is excellent:

Warm Up - 12k Kettlebell
KB Snatch - 8/8 x 16k, 24k, 24k, 24k, 24k
One Arm Press - 8 x 16k; 6 x 20k, 20k; 8 x 16k
Renegade Rows - 8/8 x 16k; 5/5 x 20k, 20k; 8/8 x 16k
Windmills - 8/8 x 8lbs, 8lbs, 8lbs, 8lbs
Block Weight Deadlifts - 8/8 x 25lbs, 25lbs, 25lbs, 25lbs

It is hard to remember when lifting so tired in the evenings, but my training is working.



Thursday, January 29, 2009

Lower in the Basement

Tonight I did a little more.

Warm Up - 12k Kettlebell
Deadlifts - 8 x 60k; 7 x 195, 195, 195
Front Squats - 8 x BW, 20k, 40k, 40k, 40k, 40k
Split Squats - 8/8 x BW, 15lbs, 15lbs, 15lbs
Grippers - Reps on Trainer, #1, BBSA
Abs - 5 sets of assorted exercises, including knee raises hanging from my fingertips

I did extra reps on the deadlifts and squats. My grippers were feeling very strong. I had 3 cups of tea today and was watching a movie about Bruce Lee. I think that all helped. I am going to have trouble falling asleep tonight. I need to be up early as well, tomorrow's session should be fun.



Tuesday, January 27, 2009

Upper in the Basement

Movies on Netflix are proving key to my compliance. This one went pretty easy:

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 24k, 20k, 24k, 20k
Kettlebell Press - 8/8 x 16k, 5/5 x 20k, 8/8 x 16k, 4/4 x 20k
Renegade Rows - 8/8 x 16k, 16k, 16k, 16k
Windmills - 8/8 x 8lbs, 12lbs, 8lbs
Block Weight Deads - 8 x 25lbs, 5 x 30lbs assisted, 30lbs assisted, 8 x 25lbs

Overall a fine session. I need to eat dinner and head off to bed.

Monday, January 26, 2009

Lower in the Basement

This evening I was somewhat tired, but made the most of it:

Warm Up - 12k Kettlebell
Deadlifts w/ Band - 8 x 60k, 165; 6 x 195, 195, 195
Front Squats - 8 x BW, 20k; 7 x 40k, 40k, 40k
Split Squats - 8/8 x BW, 15lbs, 15lbs, 15lbs
Side Bridges - 60s/60s x BW, BW, BW
Reps on Grippers - Trainer, #1, BBSA

I made a point to add a little on my exercises, even if that meant dropping the reps slightly. I could have ground out more, but that would just lead to short term burn out. Consistency is my goal at this stage in the game.

This weekend I stretched and played DDR on Saturday. Sunday I went bowling. I am up to 5 weeks without eating now. My body weight is back down to 163. I have saved quite a bit of money when compared to eating out once a day, like I was before the holidays.

Training while tired is quickly becoming standard operating procedure.



Friday, January 23, 2009

Upper in the Basement

I went into this one even more tired than yesterday. Luckily my upper sessions are fairly light right now.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 20k, 20k, 20k
KB Press - 8/8 x 16k, 5/5 x 20k, 3/3 x 20k, 8/8 x 16k
Renegade Rows - 6/6 x 16k, 16k; 1/1 x 16k, 16k, 16k, 16k (feet elevated on the singles)
Get Up Sit Ups - 5/5 x 12k
Block Weight Deads - 5/5 x 25lbs, 3/3 x 30lbs (assisted), 30lbs (assisted), 8/8 x 25lbs
Curls - 5/5 x 12k, 12k
Windmills with Medicine Ball - 5/5 x 8lbs, 8lbs, 8lbs
Stress Ball

Basically, I started watching a family guy DVD. My wife came down during the renegade rows and wanted to watch two more episodes. I needed something to do while watching it, so I kept lifting. The windmills actually felt really good. I have not been on top of the mobility work lately, but they help.

Nothing but rest and DDR this weekend.

Thursday, January 22, 2009

Lower in the Basement

Tired tonight, but I can't expect to train with energy all the time.

Warm Up - 12k Kettlebell
Deadlifts with Band - 8 x 60k, 170lbs, 185lbs, 185lbs, 185lbs
Front Squats - 8 x BW, 20k; 6 x 40k, 40k, 40k, 40k
Splits Squats - 8/8 x BW, 12lbs, 12lbs, 12lbs
Side Bridges - 45s / 45s x BW, BW, BW
Grippers - Reps on Trainer, #1, BBSA

The session went okay. I am in need of rest.

Tuesday, January 20, 2009

Upper in the Basement

Today's session was intentionally light. Several people at work have a nasty cold, and my shoulder needs the focused stability training.

Warm Up - 12k Kettlebell
KB Snatches - 8/8 x 16k, 16k, 16k
One Arm Press - 8/8 x 16k, 16k, 16k
Renegade Rows - 8/8 x 16k, 16k, 16k
Get Up Sit Ups - 5/5 x 12k
Block Weight Deadlifts - 5/5 x 25lbs; 3/3 x 30lbs

Overall I am happy about this session. Establishing the pattern is more important than the weight lifted for now.

Monday, January 19, 2009

Lower in the Basement

This one comes after a few more days off than planned. I intend to make the week one of upper / lower splits, with DDR on Wednesday and the weekend. Sufficient food and rest is a must.


Warm Up - 12k Kettlebell
Deadlifts with Band - 8 x 60k, 160lbs, 185lbs, 185lbs, 185lbs
Front Squat - 8 x 20k, 65lbs, 85lbs; 5 x 85lbs, 85lbs
Split Squat - 8/8 x BW, 10lbs, 10lbs, 10lbs
Side Bridges - 60s/60s x BW, BW
Grippers - Reps on Trainer, #1, BBSA


Given my slowly falling weight and an extremely busy weekend, I am happy with this training session. I did some DDR this past Sunday and Friday, along with a little stretching on Saturday.



Wednesday, January 14, 2009

Unilateral

Due to my shoulder acting up, I kept this one lighter:

Warm Up - 12k Kettlebell
Kettlebell Snatch - 8/8 x 16k, 16k, 16k
One Arm Press - 8/8 x 16k, 16k, 16k
Split Squat - 8/8 x BW, 5lbs, 8lbs (weight in one arm overhead)
Side Bridge - 40s / 40s, 40s / 40s
Block Weight Deadlift - 5/5 x 25lbs, 25lbs, 25lbs

I focused on leaning in to the presses. My right side was noticeably weaker on the side bridges, which likely correlates with the shoulder problems I've been experiencing.

Monday, January 12, 2009

Full Body

I got home a little late and started this one around 7:30 in the evening.

Warm Up - 12k Kettlebell
Deadlifts w/ Band on Knee - 8 x 60k, 160, 185, 185, 185
Front Squats - 8 x 20k, 30k; 5 x 40k, 40k, 40k, 40k
Bottoms Up KB Press - 8/8 x 16k; 2/1 x 20k; 2/1 x 20k; KB Press - 3/3 x 20k; Barbell Press - 8 x 20k
Grippers - Reps on Trainer, #1, and BBSA

The deadlifts felt good. My shoulder was a little crunchy cleaning for the front squats, as well as on the presses. It is clear some of the stability I had built up has regressed. I am still working out the formula for bringing it back. Daily stretching, side bridges, Y's, and T's would probably do it, but I have not been making that kind of time.

Body weight is dropping from not eating out. I am back down to 164 as of this morning. I'd gotten into the low 170's. I'd guess a lean body weight for my current build is in the 140's.

Friday, January 9, 2009

Unilateral

This evening I was tired, but trained anyway. I did:

Warm Up - 12k Kettlebell
Kettlebell Snatches - 8/8 x 16k, 24k, 24k, 24k
Split Squats - 8/8 x BW, 10lbs, 10lbs, 10lbs
Renegade Rows - 5/5 x 16k, 16k, 16k
Block Deadlifts - 5/5 x 25lbs, 25lbs, 25lbs
Grippers - Reps on the Trainer and #1

I may have done another set on the first three exercises. I cannot remember, since I was watching a movie at the time. My shoulder requires me to stay at the current weight on snatches, it is still re-learning to stabilize things. Block weights and grippers are coming back pretty strong, somewhat to my surprise.

Wednesday I played DDR and stretched. Last night, I ate an Amy's frozen pizza. My capacity has diminished significantly - I was full after a mere 900 calories. I'm sure three weeks ago I could have eaten two of the pizzas at once. My meals have been much smaller at home. This Sunday will mark 3 weeks without eating out .

My weight is slowly dropping. The energy deficit probably explains why I feel tired.

Tuesday, January 6, 2009

Full Body

Today I was tired, but trained anyway. The session was low key:

Warm Up - 12k Kettlebell
Deadlifts w/ Band on Knee - 8 x 60k, 170lbs, 185lbs, 185lbs
Box Front Squats - 8 x BW, 16k, 24k, 32k, 40k, 40k
Bottoms Up Kettlebell Press - 8/8 x 16k, 16k; 6/6 x 16k;
Grippers - Reps on Trainer and #1

My glute activation has regressed. I re-introduced deadlifts with the band to fix it. The exercise was really my last concern about no longer having a power rack. It works fine using a kettlebell to secure the band. Assuming I can get a reasonable price for the rack, it's gone.

Still no eating out. I did get some Doritos from the vending machine, but otherwise my nutrition has also been very clean. The desire to eat junk seems to gradually diminish as I get out of the habit. I don't know where this path will end up, but it remains compelling.

Monday, January 5, 2009

Activity

Today I played DDR for 45 minutes and walked for around an hour. I had another work day without eating out - it is really paying off in terms of time management. I was ready and able to leave at the end of the business day, without scrambling get last minute tasks done. My energy also appears to be up, as indicated by the activity tonight.

Sunday, January 4, 2009

Unilateral

Friday I went for a walk. Saturday I stretched. This morning I did the following:

Warm Up - 10 Minutes DDR, 12k Kettlebell Swings, Presses, Snatches
Kettlebell Snatch - 8/8 x 16k, 24k, 24k, 24k
Split Squat - 8/8 x BW, 10lbs, 10lbs, 10lbs
Renegade Rows - 5/5 x 16k, 16k, 16k, 16k
Grippers - Reps with the Trainer and #1
Block Weight Deadlifts - 5/5 x 25lbs, 25lbs

Due to the infrequent sessions, I feel my form has lost some focus. I dropped the weight on the split squats and the reps on the renegade rows to compensate. In all, I felt like the exercises did what I wanted.

Today marks two weeks without eating out. It is paying off, but  the process definitely takes effort. I am growing used to my home foods and normal sized portions again, which is part of the goal. I will not experience the financial benefit until the middle of the month, when it comes time to pay my credit card. It is rare I buy anything with cash.

Friday I posted my power rack, along with a few extras, on Craigslist. It really is not needed for how I train, and I'd like to have the space back. The extra money would be nice to have but honestly, I'll just end up saving it. At this point, success in life comes from putting work into making the most of what I have, not from acquiring more junk.