Friday, October 30, 2009

Great Read - Endless Nuggets on Body Comp

I read this book 2 years ago and just got it back from being loaned out. I'm reading it again. It goes into detail about practical applications of various natural supplements. Harry Preuss has the highest degree of nutrition in the world and puts his actual research and study into an easy to read book.


I've been trying to get back into a workout regimen that I like and that fits my needs of conditioning and strength rather than bulk. I tried RTK for a few weeks and realized quickly that it was about to pack on some serious muscle weight that I don't really want. Reports from the RKC forum are now showing just that. Several 15 pound bodyweight gains so far. I like doubles but prefer singles with lots of snatches and presses. I've always done well with alternate days due to my work schedule. What I mean by this is doing two general workouts alternating days. This way you always know what you're doing next. Now, with that being said, you can vary the intensity to keep your body guessing and stimulate muscle growth. Here's my last week, knowing I would not have my kettlebells Thurs/Fri/Sat.
Sunday: 10 minute snatch test for cadence with 24kg. Did not go all out. 7 reps each side top of the minute. Hit 168 reps after going all out the last minute.
Monday: Heavy circuit 32kg: 3 sets of 5 presses each side, 10 swings, 5 windmills, 5 squats, get up sit ups, floor presses.
Tuesday: V02 snatches. 80 sets of 8 reps 16kg.
Wednesday: Medium Circuit 24kg. 3 sets of 10 presses each side, 10 swings, 5 windmills, 10 figure 8 to a hold, 5 floor presses, 5 get up sit ups, 20 floor sweeps.
I start each workout with joint mobility and stretching. Then 5 armbars progressing to a get up and back down then the other side. Maybe add a windmill while at the top. Throw in a pistol or two.

Sunday, October 18, 2009

RTK Grind Week Done

5 ladders to 3 rungs 32kg one hand 16kg in the other switch each set
1 clean 1 press
1 clean 2 press
1 clean 3 press then 5 squats
2 sets 20 reps deadlift with same doubles
Ran 5k
Repeat Monday but use 32kg and 24kg
130 24kg snatches in 10 minutes
Repeat Monday but use double 32kgs
Saturday - off
Sunday - TBD

Monday, October 12, 2009

3 days off but I'm back in the saddle

Decided to switch it up a little.
5 ladders to 3 with 16 and 32kg same time.
Double clean, press 1, double clean press 2, double clean press 3, then 5 squats in the rack.
2 sets of 20 deadlift.
Switch hands with heavy/light weight each set.

Thursday, October 8, 2009

Medium day and V02

Wednesday - Medium
5 ladders to 3 reps
1st ladder 40kg 1/1 then 32 2/2, 3/3
32 to 3 rungs on the other 4 ladders
10 min of swings 10:20 work/rest. This is a nice pace for med day.
Thursday v02 - 620 snatches
80 sets
1st 20 sets 8 reps
2nd 20 dropped to 7 anticipating 8 the next 20.
3rd 20 8 reps felt good so what the heck
4th 20 8 reps

Tuesday, October 6, 2009

Light Day - Sort of

5 ladders 2 rungs
1st ladder 40kg 1l/1r then 32kg 2l/2r, 3l/3r
32kg for the other 4 ladders to 2 reps.
I was teaching a newbie so I got some extra work in.
Finished with a few minutes of swings alternating 15 sec 16kg/20kg/32kg.

Monday, October 5, 2009

See Post From Yesterday For Caption

Running in the Rain

5k in 24:42 yesterday.

I put my IPOD in the new waterproof case (ziplock bag)

Sunday, October 4, 2009

I'm an Alien!

So I was out in the boonies last night after going to an Advocare meeting with some friends to help people get healthy and I was starving after not eating most of the day. I finally came up on the Hardees at the Atmore/Hwy 21 intersection. I was afraid nothing else was open and figured I could get a roast beef and unsweet tea and not be too bad. Let me preface to say I have not been in a Hardees in probably 10 years.
As I stood in line studying the menu trying to find a roast beef with no added gooey cheese sauce or bacon or ranch or hamburger patty and listening to the guy in front of me tell his wife to "go for the large fries" I looked around and realized I was the only relatively healthy looking person in the place. Now I'm not talking about a big people. I'm talking people that looked completely miserable and disgusting. The scary part is that they were all looking at me like there was something wrong with me. Everyone was limping or waddling around, even the people that worked there. I'm kind of a food nazi so I'm thinking 'how can anyone just casually order this stuff, in extra large quantities and be so comfortable with it?' I'm thinking, fast food in a pinch, the exception not the norm, etc. These folks obviously make it the norm. Don't they have a stove? Can't you just go for the grilled chicken instead of the triple cheese thick burger with fries and soda? (that's what I got (grilled chicken), although it was cleverly disguised under cheese and bacon in the low carb section of the menu. The unsweet tea had been there so long it was spoiled, I wonder why?).
Have you ever seen the movie 'Wally'? Where they go to a space community where everyone is so out of shape that they ride little scooters and suck on supersize sodas and eat supersize fries and push buttons for exercise? It's not the future. It's Hardees!


Heavy ROP on Friday. 5x5 24kg
100 swings as fast as we could get them.

Thursday, October 1, 2009


50 sets of 7, 16kg
Felt pretty good at the end. Nowhere near failure. Love the cool weather.