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.