Anvil or Hammer


Funny story…

Posted in Kettlebells by Mike on January 30, 2008

…So this morning I woke up to my alarm, like I do. I could not believe that I would set my alarm on a Saturday, it’s not like we have anything to do this weekend. So I turned it off and went back to bed. Much later, my wifes alarm clock went off. Now I was really confused, why had she set her alarm on a weekend too? So I got up and headed over to turn it off for her. I could get up, walk the dog, start breakfast and she could sleep. As I got to the alarm clock she reached over and hit snooze. Now she pointed out my error. It is not Saturday, in fact, it is Wednesday and it was time for me to be leaving for work, not just waking up. Why I thought it was Saturday I do not know…

Because of the late wake up I did not pack my gym clothes so when I got home I worked out
40K 2 hand swing X 20
32K C & J 5/5,5/5
24K Snatch 10/10
Burpees 5,5
Crunches 10
Leg Lifts X 20

REPEAT

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Kick some —

Posted in Concept II by Mike on January 29, 2008

I headed to the gym yesterday for a slightly shorter than usual workout.

Concept II
5,000 meters – 23 minutes

Heavy bag
3 X 1 minute rounds with two minutes rest between

It looks like I’m going to have a pretty good amount of time on Mondays at the gym. I think I’ll row, kettlebell then box a tad. It should be a smoker.

Oh, and the title came from me thinking of this song (slightly explicit lyrics):

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Tuesday Morning Weigh in: 233.0

Posted in Diet and Bodyweight by Mike on January 29, 2008

That’s not too bad in my opinion.

I stuck to the diet I laid out yesterday except for two things. I did eat a butterfinger bite right before going to the gym and I had three scrambled eggs when I got home from class.

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Monday Morning Weigh in: —-.-

Posted in Diet and Bodyweight by Mike on January 28, 2008

I forgot. I was halfway out the door before it occurred to me and I was running behind. I’ll try and remember to weigh myself tomorrow. I haven’t done a morning weigh in for a while but the couple other times I have stepped on the scale out of a whim, I have been holding 235.

I’m out and about until 8pm today so all my food had to come with me. Today’s food will look something like:

0500
3 eggs, few ounces ham, 1 serving shredded cheese
1 cup coffee with nothing added

0700 (this is when I was doing protein shakes)
Orange
1/2 serving Salmon
Coffee with nothing added

0900
Spinach Salad ( a couple serving of blue cheese dressing)
1/2 serving salmon
Tea

1100
Orange
1/2 serving salmon

1300
Spinach Salad ( a couple servings of Blue Cheese dressing)
1-2 servings chicken

1500
nothing – headed to the gym

1700
Protein shake – I had said  wasn’t going to use these but this seemed perfect. I didn’t want to carry something around all day that I needed to refridgerate. So this is supper.

1900
Probably nothing – maybe I’ll take some nuts for this one

2100
Finally back home. I may grab some more nuts or something.

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Circumstances

Posted in Kettlebells by Mike on January 27, 2008

Due to circumstances that were somewhat beyond my control, I had to miss Friday evening.

Today
40K kettlebell 5 X 20
Then I did a couple rounds of Providence, which my wife was doing at the time, with a 24K kettlebell.  Then I took the dog for a run.

Tomorrow begins “normalcy” for me. Classes start, I’m at work and I can get a schedule going. It’s gonna be a Monday, Wednesday and Friday schedule. Tomorrow may be a it abbreviated ’cause I have to buy my books too. Tomorrow will probably just be rowing. Monday’s will probably normally have some kettlebells involved. Wednesday and Friday will be typical gm work. I’ll try to work in some kind of strongman/dinsosaur/kettlebell thing on the weekend, if I can.

While I’m babbling. My weight is up. I haven’t seen 240, even a the worst of time, but still. Not cool. I’m dumping the protein shake for a while, I think the calories are doing more harm than good. I’m cutting back my fruit just a little bit and upping my protein as much as I reasonably can. I have make some chicken strips and salmon that I have already prepped for the week.

I’ve been meaning to catch you all up on Good Calories, Bad Calories as well. I took a break during the holidays and am just getting back into it. It’s slow and tough at times but still a great read. Some interesting things have been said. I’ll catch you up soon. I’ve also ordered Protein Power to use as my guide to low carb eating.

Speaking of low carb. I’ve begun some low carb work already. I still insist on eating with my wife, eating things she will eat. Occasionally that means that I will make two suppers, a sandwich for her, meat for me. Occasionally it means I will eat a bowl of pasta. That’s just the way it is.  I haven’t figured out how much or if I will document what I eat or how many carbs or any of that.

Lemme see, I haven’t been very chatty lately. There’s more but that’s all i can come up with for now.

Feel the rhythm

Posted in Kettlebells by Mike on January 23, 2008

I’ve jogged with the dog on each of the last two days. I feel good about that, it shows that I’m finding my place.

Next week school starts again which should help too.

Last, I recorded this yesterday:

Friday night is alright for fightin’

Posted in Gym Strength by Mike on January 20, 2008

From Friday

Jump Rope 3 minutes (no stops)
Deadlift DO 70K 3 X 12
Jump Rope 3 min (2 stops)
Partial Deadlift (just above the knee) 120K 3 X 5
Dip BW + 25 10
Partial Deadlift 170K X 4
Dip BW + 25 10
Partial Deadlift 195K X 4
Dip Bw + 25 10
Partial Deadlift 220K X 2
Partial Deadlift 230K X 0

Front Squat 70K 12
Chin 3
Front Squat 70K 12
Chin 3
Front squat 70K 12
Chin 3

Hamstring Curl 50lbs 3 X 10/10
Calf Raises 400lbs 2 X 20

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Keep it going

Posted in Gym Strength by Mike on January 16, 2008

Light, Real Light……

DO Deadlift
70K, 95K, 120K X5
145K X 3
Mixed Grip
170K X 3/3

Pull up 3, 2, 1 (I was surprised I couldn’t do more, I had planned on starting at 4 but just couldn’t)
Back Extensions 3 X 20
Hanging Leg Raise 3 X 20

Dumbbell Press 60lbs 3 X 12
Dumbbell Row60lbs 3 X 12

I did have an epiphany on some of my squatting causing back issues. I was sitting in a meeting (like I often do) and I was bored out of my gourde (like I often am). I put my feet up against the leg of the table and stretched a bit. The right leg was fine. The left leg put pressure right on that sore spot. I still believe the injury was to a back muscle but I believe it was caused by my hamstrings being tight but more importantly, unevenly tight. In a good squat you fire the hamstrings at the bottom (yes, even an olympic squat). I think that is causing a torque on my hips that is leading to m back trying to compensate while carrying a load. Bada-bing bada-boom, boo boo.

So stretching and roller are in order. I haven’t found a single yoga DVD that really does it for me yet but I have learned the first couple poses pretty well and think that just working through the basic salutations, dogs and what not on a regular basis is a good place to start. Then maybe I can work up to real yoga level, someday. I’m still considering the Yoga for Regular Guys option as my beginner class. I’m just having trouble committing.

Building Momentum

Posted in Kettlebells by Mike on January 15, 2008

Nothing serious, just trying to get up to speed.

2 mile jog

20/20 32K kettlebell C&J. I focused on making the Jerk a legit Jerk. These were done slowly, one side for a single, then the other. I did sets of 5 per side and rested for a bit. Then 5 more. At ten I took a longer break. I wasn’t really going for anything in particular other than just doing it.

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Monday Morning Weigh in: 235.8

Posted in Diet and Bodyweight by Mike on January 14, 2008

pretty much steady. not bad for not working out, I guess.

It was a mixed week diet wise. On one had, I was back to nuts, fruit and salads. On the other hand, this left me feeling totally unfulfilled each and every day. I know some of that will fix itself over time, it’s just a sucky adjustment to make.

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