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.