Anvil or Hammer


Posted in Concept II,Kettlebells,Toys and tools by Mike on June 20, 2007

Kettlebell presses and rows
16K 20 standing presses/arm
16K 20 rows/arm
12K – same as above
8K – same as above
average heart rate 133
the 16K was way too much for this. I should have used the 8 or 12 for the whole thing

500 meter – 2:30/5oom
250 meter – 1:50/500m
kicked the fan flue to about 50%
500 meter – 2:30/500m
100 meter – 1:50/500m
Repeat the last two X 7 more
I had planned on 500 meter on, 500 meters off. In retrospect, that was just dumb. I think I will try to grow the 5 off: 1 on combo. I also still need to work on developing me pull stronger. Initially my heart rate was about 140 during rest and 170 during sprints. As time went on, my heart rate stayed higher and on the last couple it never got below 160.

30 minute of wii boxing
15 minutes of playing with other games
I had some time to kill and thought i would check it out. It was fun but I don’t see it as all that valuable. Part of the issues is that you have to learn the movement patterns of the game, not of actual boxing. I hate the whole thing of trying to reprogram your muscles to meet the computers expectations. I guess it is better than sitting on your butt all the time. A good cooldown, heartrat dropped from the upper 130s to the low 120s in this time.

A few light sprints with the dog this evening.

I don’t think I will pull the tire tomorrow, I didn’t prep it this evening. I’m not sure what I’ll do tomorrow morning but I’ll do something.

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Oh, cool

Posted in Gym Strength by Mike on June 19, 2007

Makes me want to compete


Posted in Dinsoaur Style by Mike on June 19, 2007

After this one, I’ll start rolling the morning workouts up in the round up. Don’t let me slack though.

I got up 15 minutes earlier, that went surprisingly well. I hung out for 15 minutes just to wake up, a little movement but not a ton. I stuck on my heart rate monitor and went to the car to get my sand bag. I carried 150lbs from the car to the deck (20ft) then emptied out the 100lb sandbag, leaving only a 50lb sandbag in there. Light but light seemed appropriate. I can’t tell if I tweaked my bak yesterday morning or it’s just sore. So I’m taking it easy. I started my time and did as many 50lb sandbag clean and front squats as I could. I really wans’t pushing as hard as I should. I would estimate in the area of 30 – 40 reps. According to my heart rate monitor, in the time it tooke me to get my sandbags out of the car, get them ready and workout Max heart rate: 160, Average heart rate: 130, number I saw most 145.

Today I am off to the place when I test an upgrade we are doing. These days are hard for me. My access to fridge and microwave are limited and they have a fantastic cafeteria. They even serve Starbuck’s coffee. Fortunately, I only go once a week. I’ll still take my lunch but I may let myself have a bit of that coffee, it’s just drip, as long as I don’t go all insane with syrups and creamers and stuff, I’m good.

Long row

Posted in Concept II,Diet and Bodyweight by Mike on June 18, 2007

10,000 meters 48:23
For purposes of comparison, Steve Cotter did his first 10,000 meters recently. He did it in 42:31, he smoked me.

The good news is that I climbed on the scale in sweat soaked clothes and rang in under 250, that’s the first for that in a while.

My heart rate monitor came in today too, so I’ll be playing with that.

Monday Morning Weigh-in: 247.4

Posted in Diet and Bodyweight by Mike on June 18, 2007

Heeeey, not bad. 😀

Bear in mind, part of the reason I do my weigh-ins the way I do is for consistency, I want as many things as possible (contents of stomach, contents of guts, hydration…) to be the same. This morning represents a deviation from that since I hit kettlebells before this, so it may be apples to oranges. Still, if the direction keeps down for a few weeks, I think we can call it a trendn

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Wake up call

Posted in Diet and Bodyweight,Kettlebells by Mike on June 18, 2007

I rolled out of bed this morning and thought:
Time to start the 10 minutes of kettlebells routine
Nah, I don’t feel like it, shower time
Nope, time to start
My back hurts, I could hurt myself
Everyone is waiting, gotta do it

So I went out to my deck where I had stashed a couple kettlebells. I kne I only had ten minutes to work (I set my watch) but I didn’t want to get too overzealous so I grabbed the 16K
20 2 hand swings
20 1 hand swings per arm
20 cleans per arm
20 snatches per arm
At this point I was sweating and feeling good, I liked what I was doing and thought I might ladder back down. A quick check of the watch shows 4:57 remaining, so I’ll challenge myself to finish the ladder back down before time runs out.
20 snatches per arm
ooh, lower back is rebeling with spasms, I’m gonna have to break myself into this
So I put the bell down with a good 4 minutes to go and got out a broomstick and did some light stretching and squats.

That was my first mornig workout.

First documented rowing workout

Posted in Concept II by Mike on June 17, 2007

5000 meters

I don’t have a calculated average for strokes per minute or for time per 500 meters but I saw 28 and 2:05 (respectively) the most.

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Posted in Diet and Bodyweight by Mike on June 16, 2007

I got my body fat measured today, that is, I made my wife measure my bodyfat. Considering it is the first time, this is highly unofficial. That said, I think she has done a good job. The number seems consistent with what I have seen with other techniques of measurement. We’ll do it a few more times to work up the comfort level. As Chris Rice has said, it’s not as important that the number be exactly correct so much as the measurement is consistent and repeatable.

Using a form on a website and a Excel form from Chris Rice, I came up with 20.8% and 21% (respectively).  This puts my lean mass just below 200. It also means thagt 10% will be right around 215, probably 210 by the time I get there.

Now I need to find that old post where I took my wrist and ankle and all measurements so I compare to that.

The latest blogger on TrainingSyndicate

Posted in Technical Update by Mike on June 16, 2007

Join me in welcomng Anthony to TrainingSyndicate.

I have seen Anthony posting on the Art of Strength forums for a while. The guy gets an a for effort and I suspect his results aren’t bad either.

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The gun show

Posted in Gym Strength by Mike on June 16, 2007

I was surprised to find that I was sore yesterday morning after Tabata and sprints. I think it was the sprints. Specifically, when I usually do them, I jog up to the line than go. The other day I was starting from a dead stop and turned 90 degrees from where I was going. The lateral start seems to have gotten into some muscles that don’t normally play.

Yesterday was gym duty. I spent the first 15 minutes just trying to un-sore myself. I did a lot of deep squats with only the bar, some dumbell windmills, some overhead squating, hang snatches. I went on to work the snatch with 40K until I felt like I was really in a groove. I was dropping to catch the weight rather than power snatching it. Then I moved on to cleans. I worked the clean at 60K until I had a similar experience. Then I got greedy. I went for 100K. I could pull it just fine and I could power clean it but I would let the power cleans miss, I wanted to legit clean it. It seems that whenever the weight gets heavy to me  (roughly 70-80K) I forget to drop to catch the weight, I slip into the power clean habit. I dropped th weight back down and worked the clean until the end of the hour.

I had done Olympic lifts for a hour and still had an hour of gym duty to go when some bodybuilders that I knew came in, so I worked in. They were doing arms, I haven’t done arms in years. Just to give you and idea, I was lifting with a 56 year old, his younger sister and a middle aged guy who isn’t a real serious lifter. What a crew.

Bodyweight 5, 20, 8
DB tricep extensions
60lb X 20
70 X 10
Bench Dip X 10
80X 6
Bench Dip X 6
90 x 5
Bench Dip X 5

Rope Tricep Pushdown
80 X 8
70 X 8
80 X 8
Burnout set (80 X 10, 60 X 10, 40 X 10)

15 X 15 X 2sets/arm

Wide Grip BB curl (counting bar as 25)
55 X 15
75 X 8
95 X 8
115 X 3

Narrow Grip
75 X 8
95 X 8
95 X 6

They all had a good chuckle at me working out with them. I managed to mostly keept up. The funnies thing is that I don’t fade away. As the lift got hard they would slowly agonize more over each rep. I just stopped. Not volutarily mind you, the muscle jsut wouldn’t go.

So far, I’m not too sore but I suspect I will hurt really bad tomorrow.

I weighed in light this morning.

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