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Espi · 11-20-2007, 11:52 AM

Thanks Stingo, the shingles are slowly fading away. Still a bit painful, but nothing as bad as before and my sleeps are nice & long. Still needing more sleep than I normally do, viz. more like 9 hours instead of 7-8 hours.
For now till Dec 31 I will be upping calories so they match the real 30d maintenance and not my estimated maintenance, as the real mtn seems to be around 2200 instead of the estimated 1900. Recovering from illness also costs energy. It is just hard to find out what to eat, since apparently one should avoid arginine rich foods (viz. meat and nuts) but I can't/won't eat dairy, legumes and grains either. Leaves not so much to eat.. potatoes, pumpkins and sweets for carbs , oils and some nuts for fats plus fatty fish & meats. I'll manage though.. eating a lot has never been a problem for me

And now the workout!

.............................. .............................. .............................. ............................
Tuesday Nov 20
TRAINING Triple Anti-KISS revisited WO 1B
all weights in kilograms

DYNAMIC STRETCHING
1 windmill x 10 each side
2 Frankenstein x 10 each side
3 torso stretching x 3
4 inch worm x 5
5 knee push up x 10
6 lateral lunge x10 each sie
7 walking lunge x 5 each side forwards + 5 each in reverse
8 prisoner squat x10
Swiss ball was occupied, so no Russian twist or Swiss leg curl.

A1 pull ups
BWx3 – 2
Tried to do this with feet up behind me, chest pushing up. First set I ‘cheated’, 2nd set I got things right.. got to start relearning all over it seems. (Did 2nd set after rest of the workout)

B1 front squat w bb clean
25x5
28x5
30x5
35x4-4-4
Was hesitating between dropping the 5x5 and going to 3x3 or 4x4. It became 3x5 for the warm-ups and 3x4 for the work sets.

C1 deadlift off floor
40x5
50x8-8-8
For the first time in a long period, done off the floor instead of off 2 20kg disks. This really feels weird. Works the back more, legs don’t do any work at all (not good) and it frankly almost seems like a rack pull. Needless to say, this was way easy. But not sure whether my back liked it.

D1 standing military press (in lieu of db press)
15x12-12-12
First set was easy-peasy, 2nd ws more difficult and by the 3rd set I was glad to get to 12 reps. Means that the weights were chosen just right.

General: physically not as exhaustive as the first workout, even though I worked a bit harder. Just getting a bit better. OTOH, I’m wondering if I am getting a cold or having another allergy going on (needing lots of handkerchiefs)

WO-drink : IsoSpark

Training statistics
Volume: 7603 (-134)
# of sets: 26 (-2)- # of reps: 150 (-31) - avg reps/set :5,8 (-0,8) - kg/rep : 50,7 (+2,0)

11-20-2007, 11:52 AM	#631 (permalink)
Espi Senior Member Join Date: Oct 2006 Location: NLs Posts: 2,024 My Profile	Thanks Stingo, the shingles are slowly fading away. Still a bit painful, but nothing as bad as before and my sleeps are nice & long. Still needing more sleep than I normally do, viz. more like 9 hours instead of 7-8 hours. For now till Dec 31 I will be upping calories so they match the real 30d maintenance and not my estimated maintenance, as the real mtn seems to be around 2200 instead of the estimated 1900. Recovering from illness also costs energy. It is just hard to find out what to eat, since apparently one should avoid arginine rich foods (viz. meat and nuts) but I can't/won't eat dairy, legumes and grains either. Leaves not so much to eat.. potatoes, pumpkins and sweets for carbs , oils and some nuts for fats plus fatty fish & meats. I'll manage though.. eating a lot has never been a problem for me And now the workout! .............................. .............................. .............................. ............................ *Tuesday Nov 20* TRAINING Triple Anti-KISS revisited WO 1B all weights in kilograms DYNAMIC STRETCHING 1 windmill x 10 each side 2 Frankenstein x 10 each side 3 torso stretching x 3 4 inch worm x 5 5 knee push up x 10 6 lateral lunge x10 each sie 7 walking lunge x 5 each side forwards + 5 each in reverse 8 prisoner squat x10 Swiss ball was occupied, so no Russian twist or Swiss leg curl. A1 pull ups BWx3 – 2 Tried to do this with feet up behind me, chest pushing up. First set I ‘cheated’, 2nd set I got things right.. got to start relearning all over it seems. (Did 2nd set after rest of the workout) B1 front squat w bb clean 25x5 28x5 30x5 35x4-4-4 Was hesitating between dropping the 5x5 and going to 3x3 or 4x4. It became 3x5 for the warm-ups and 3x4 for the work sets. C1 deadlift off floor 40x5 50x8-8-8 For the first time in a long period, done off the floor instead of off 2 20kg disks. This really feels weird. Works the back more, legs don’t do any work at all (not good) and it frankly almost seems like a rack pull. Needless to say, this was way easy. But not sure whether my back liked it. D1 standing military press (in lieu of db press) 15x12-12-12 First set was easy-peasy, 2nd ws more difficult and by the 3rd set I was glad to get to 12 reps. Means that the weights were chosen just right. General: physically not as exhaustive as the first workout, even though I worked a bit harder. Just getting a bit better. OTOH, I’m wondering if I am getting a cold or having another allergy going on (needing lots of handkerchiefs) WO-drink : IsoSpark Training statistics Volume: 7603 (-134) # of sets: 26 (-2)- # of reps: 150 (-31) - avg reps/set :5,8 (-0,8) - kg/rep : 50,7 (+2,0) __________________ Odd Exercises You've Never Tried Before journal: Go with the flow Contrarian & anti-KISS!