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.