Cappy's TT#4 : Lean Power

[galya]

How about nutty balls?
My English fails me when I least need it...:p

[Kevin Larrabee]

Originally Posted by galya

How about nutty balls?
My English fails me when I least need it...:p

Nut Balls sound better to me.

-Kevin

[cappuccino]

ok, I'm going to make some nutty balls and dedicate them to galya They look yummy!

Got the granola!!!!!!!!!!!!!!!!

Thurs April 6
workout b

general + specific warm-up

OH squats:60x5, 60x1,60x4
kneeling cable crunch x 15 x 3 sets

I started feeling my stupid hip during the warm-up squats. Did ok on the OH squats. On the second set my stance was off and it hurt, plus I was wobbly, so I wrapped it up after the first rep. Went back for a 3rd set and it went fine

1-legged squats x 5 x 2sets
GHR on ball x 10 x 2 sets

the squats were not cooperating with my stupid hip, so I did them either assisted or onto a low bench. Had a hard time with the GHR, but it could've just been from frustration from the rest of the workout so far.

pikes x 3 x 3 sets
1 leg ball curl x 12 x 3 sets

on the pikes I worked on just getting to paralell then trying to hold. Finally got a 5 sec hold on the 3rd set. Got to engage that core. 1-legged ball curls were nice and wicked.

done, completely frustrated

But, tommorrow is a new day and I'm really excited about the summit! Missed out on seeing Buk et al at the gym today cause I didn't get out until after work...

[cappuccino]

OH yeah, we had a health screening today, so I got some fasted blood tests:

Blood pressure: 118/76
cholesterol 214 with 92 HDLs
glucose 84

so I guess the lower carb isn't negatively affecting my blood. My total cholesterol is always over 200, but my HDLs are really high, so I guess it's ok.

been eating too much this week. Not bad stuff, just too much stuff.

[galya]

My cholesterol went down on the low carb, too.
Thanks for wanting to make those balls, go ahead and experiment with ingredients if you want. Different nuts and butters make it fun.

[cappuccino]

I think those balls will be perfect. I just need to get some cashew butter...almond butter is really expensive these days. I'm sooo addicted to nut butters these days, and I really have to watch it cause it's not exactly calorie free. I crave peanut butter and celery more than I do sweets, and even prefer it over chocolate sometimes.

I'm going to print your avatar pic and the recipe for the balls

[galya]

Thank you, that's sweet!

[cappuccino]

Your recipe for the nuttty balls was a hit! They were gone before lunch, and I doubled the recipe! The fav were the ones rolled in sesame seeds.

During the retreat I ddidn't get much scheduled workouts in, but just played around with pull-ups, chin-ups and various one legged movements, since Bill banned me from two legged ones. Even my pistol squats were nixed cause I do too much wiggling to get them up.

Mon Apr 10th

Workout D
general + specific warm-up

DB push press: 30lbs x 5 (1extra rep ), 30x4, 30x4

circuit:
100 rack deadlifts @ 55lbs:60,40 reps
rotation lunge x 12 each side
spiderman push-ups x 20
bulgarian split squats x 16
inverted rows x 8
burpees x 10

2 10 min intervals on bike with 1 min rest in between

great workout, guess I felt a little more energized after a couple of semi-days off.

Have a crick in my neck so went to an "emergency" massage today while wandering around the mall. It will surely help. Interestingly, I'm pretty tight on the other side too. Time for a hot shower!

[galya]

I am glad to hear that!
Good luck with workouts this week!

[Kevin Larrabee]

Galya you missed out on Cappy's Nutty Balls!!!

They were great!!!
Hahahaaha

Nutty Balls

-Kevin

[hard_rox]

yes, Galya, they were very good. I enjoyed each type, but the sesame ones hit the spot. Thanks for providing the recipe and thanks to Cappy for making them and all the other scrumptious food.

[cappuccino]

we decided that it was much better they were called galya's nutty balls instead of Milko's nutty balls

[Mahler]

Oh, but they were good, no matter what you call them.
Thanks Galya and Cappy.

[Bill2380]

Cappy, I did one minute bridges last night. I now have even greater respect for your two minute ones at the summit. Great job!

[cappuccino]

Glad you liked them, Mahler. I'm ready to make another batch, but I have to be careful since it's easy to pop them in the mouth, and while they're all good calories, they're not exactly free calories.

Bill-my side plank was only 1.5 mins...keep practicing and you'll get them. To be fair, I've been doing them quite regularly in my TT programs...although not 2min ones. I think 45secs was the longest side plank.

Tues April 11
Workout with TT creator extraordinaire

Spent a long hour going over exercise/form questions and discussing what Bill told me at the retreat (although my memory was pretty scattered). Did about 1000 pushups and was able to show off my consecutive chin-ups, but it was at the end of the workout and I only got two.

[cappuccino]

Wed April 12th

ended up doing a restorative workout. Was pretty fried as the day went on from yesterday. Not sure why..the workout yesterday was a lot of different stuff, but I guess the push-ups and hip bridges got me real good. My tri's and glutes are sooore. Couldn't get up two reps of my foam roller presses, so I gave it up and did some foam rolling, hip extention stuff, etc.

[galya]

1000 push ups...

[JoshDunn]

I have to agree Galya 1000 pushups is insane!