CD's Training Log

[cdkrug]

YESTERDAY
I got back to the Dojo, arriving to find out that it'd been cancelled 'cuz of our weather. One other guy was there and we got a good hour workout in.

Today
Adventures with Car Batteries. Lunch was late and included a grilled sandwich with more bread than I planned on eating. Made me wish that I'd planned a workout for today, but I'm still easing back into things.

OTOH, I felt much more alert in the afternoon than in the past when I've eaten there. I'm taking it as a sign that my tolerence is better than it was.

[cdkrug]

Karate Day

Full training night. Lotsa "fast twitch large muscle" . .er . . kicking . . typical of our style.

Energy feels back where it oughta be . . . so it's time to resume intervals tomorrow.

[cdkrug]

February 8 2007

Back to the gym with intervals. Joy joy JOY.

Warmups
Walking Lunge with Upper Body Twist, 10/leg
Side Lunge with Opposite Hand Touch, 7/leg
Ball Bridge w/ Upper Body Russian Twist, 30s, 10/side
Inchworm 5
T-pushups 5/side.

I increased my side lunge yet again, and notice that my Inchworm is no longer "sorta." I can't QUITE get my palms flat at the top of the stretch, but I have feet down and fingers down, knees with a slight bend and a good stretch. At the beginning of the month I could barely do that movement so YEA ME!

NROL Fatloss I, A6

Last "A" workout finds me overreaching on a couple movements, but I'm still generally happy with the workout.

All tempi 311
All rest periods 45s
This seemed WAY short today.

Squat alternating with Seated Cable Rows
db Squat (2x45)x10x3
Cable Seated Row 200x10x2, 187.5x10

SUPINE (not "surpine") hip extension alternated w/ dumbbell Push Press
Supine hip extension (arms overhead) (Bodyweight)x10x3
db Push Press (2x40)x10x2, (2x35)x10

Rotational Lunge alternated w/ Swiss-ball Crunch
Rotational Lunge (1x15)x10x3
Swiss-ball Crunch (1x20)x10x3

Too heavy starting weight on Cable Rows and Push Press, but I got through the reps.

Metabolic Overdrive
5min Warmup 3mph
3 Rounds 7.2/4.0
5min Cooldown

I felt okay until the end of the last round, then felt totally bonky during cooldown. Overall, I felt pretty good about this session.

[cdkrug]

2/9/2007 — Metabolic Overdrive why not?

Just intervals today

5min Warmup 3mph
3 Rounds 8.0/4.0
5min Cooldown

My form seemed to break down towards the end of the last rounds work phase. I'm definitely dropping the treadmill speed next week when I move to 4 rounds.

[cdkrug]

2/10/2007 — FL I's Last Hurrah

Warmups

Walking Lunge w/ Upper Body Twist —10/side
Side Lunge w/ Opposite Hand Touch —8/side
Ball Bridge w/ Upper Body Russian Twist —30s, 5/side
Inchworm —5
T-Pushups —5/side

Fat Loss I B6

All tempi 311
All rest periods 45s

Deadlift alternated w/ Dumbbell Incline Bench Press
Deadlift (2x50)x10x3
db Incline Bench Press (2x40)x10x3

Okay, I've officially outgrown my corporate gym, doing our biggest dbs for reps. Time for an Oly bar. Just have to convince the wife . . .

Bulgarian Split Squat alternated w/ Mixed-grip pulldowns
Bulgarian Split Squat (2x15)x10x3
Mixed-grip Lat Pulldowns 225x10x10

Frustrating! My form breaks down, not with going sideways or legs wearing out, but with my core breaking down. On the other half of the set, my pulldowns are getting better all the time. This is another type of movement where I'm in danger of outgrowing the machine I have at my disposal.

Romanian Deadlift alternated w/ Swiss Ball Lateral Rolls
Romanian Deadlift (2x40)x10x3
Swiss-ball Lateral Roll (Bodyweight)x10x3

Swiss-ball laterals remain EVIL. Romanians are progressing nicely. I'll miss them.

Tomorrow is weigh-in and Measure day. I'll post a summary and my plans for the off week tomorrow.

[cdkrug]

First "Real" Weigh/Measure

Weight 241lb (-6lb)
Chest 43-1/2" (-2-1/2")
Abdomen 44" (-2")
Waist 41-1/2"
Hips 44"
WHR 0.94

On my initial measure, I misidentified my Abdomen measure as my waist measure. I've since learned how to do it right. Not sure about waist, hip, and WHR, but my wife claims I did it right. Muscle-wise

Thighs 26-1/2/26-1/2
Calves 17-3/4/17-3/4
Forearms 13/13
Arms 15-1/2 / 15-1/2

Yes, that's right. I won Measurement Roulette and I'm symmetrical. This week. I doubt THAT will stay the same.

[cdkrug]

Missed a measurement. Per wife, shoulder 26"

[cdkrug]

So Where we at?

Obviously, I'm now fully rehydrated after my week and a half of Creeping Crud. Six pounds in four weeks is a Very Good Thing.

I'm not quite sure how to assess my progress on lifts beyond, "Hey, I've outgrown my weight room and need to buy an Olympic Bar" but that's something itself.

Two inches off the abdomen. WHEEEEEEE

Chest smaller, but I think I mismeasured in January. Wife has experience doing tailor measures, so I intend to use her skills. Yea Wife!!

I LOVE the way my legs look. I'm scouring the Book of Muscle to see what those things on my calves are called. I'm also getting Pretty Darn Good at walking lunges and can locate my Hip Abductors without a map. The Adductors still have a bit too much fat on them, but I know it when they ache.

Upper body, I'm noticing my shoulders, but everything else seems stubborn. Maybe the tape will tell me more next month.

What I'm gonna keep doing

This week is going to be All About Intervals. Four 4-round Metabolic Overdrive sets, plus two karate sessions. So much for a "rest" week.

I'm plan on adding a little weight to my warmup Russian Twists. I find my form is better on them with at least a little weight. I'm also going to keep doing Swiss Ball Lateral Rolls, 'cuz they're EVIL, which means I need to keep doing 'em.

Posts as they come in.

[cdkrug]

Karate Night

"When you do a break fall, keep your chin tucked."

Er . . . the two doctors I train with are almost absolutely certain I don't have a concussion . . .

Ah well. Good night, though I could have used more water pre-training.

[Lisa~]

Glad you're ok!

[cdkrug]

Karate Night

Remembered to drink enough water.

For those of you keeping track, I missed my Sunday intervals 'cuz of work commitments, and Tuesday for Parent Teacher Conferences. Back in the treadmill (literally) tomorrow.

[cdkrug]

Ah . . Intervals 2007-2-15

I'm doing the NROL warmups, mostly 'cuz I they feel "right." My legs feel better now loosening on the treadmill than I did back in HS when we's "stretch thorougly" first. Not sure if it means anything...

Walking Lunge w/ Upper Body Twist 10/side
Side Lunge w/ Opposite Hand Touch 10/side
Ball Bridge w/ Upper Body Russian Twist, 30s, 10/side w/ 2lb ball
Inchworm 5
T-pushups, 3/side w/15lb weights, 7/side unweighted.

I've increased the lunges, and added a 2lb small squishy ball to my Russians. I find I hold my form together with a bit of resistance above bodyweight.

On Inchworms, I'm getting my fingers down, and my knees are NEARLY straight. Working on that one.

On T-pushups, I'm trying to get a feel for my starting weight when I begin FL-II next week. 15s were a bit much. My memory from last time 'round is that it's an odd movement that doesn't precisely translate to anything else--like the rest of FL-II.


Metabolic Overdrive Week 5-ish?

Since this week was a big munged, I'm counting my FL-II weeks as "weeks 5-8" as I'll mostly likely only get two sessions in this week.

5min warmup
2 rounds 7.2/4.0
1 round 7.8/4.0
2 round 8.0/4.0
5min cooldown.

When last I touched the 8.0 Barrier, I felt like I was losing my balance, so I lowered my speed and ramped back up. Today went well, so next session I plan on doing something like 7.5, 7.8, 8.0, 8.0.

[cdkrug]

Interval Night: The Sequal

Walking Lunge w/ Upper Body Twist 10/side
Side Lunge w/ Opposite Hand Touch 10/side
Ball Bridge w/ Upper Body Russian Twist, 30s, 10/side w/ 2lb ball
Inchworm 5
T-pushups, 5/side w/10lb weights
Swiss-ball Lateral Rolls, 3/side

Inchworms are becoming FRUSTRATING. Fingers down, knee slightly bent, stretch and hold for a bit . . do next rep . . never got my legs straight. Keep cracking at it I suppose

Metabolic Overdrive Week 5-ish?

5min warmup
1 round 7.5/4.0
1 round 7.8/4.0
2 rounds 8.0/4.0
5min cooldown.

I had good energy during. I'm a bit drained and was wondering about that until I realized I was intervaling an hour later than usual. Otherwise, things feel good today.

[cdkrug]

Here we go again . . NROL FLII Begins

Today was an odd day. I'm at work doing lots of "Hurry up and Wait." I spent the afternoon "waiting" by running my Kata. There's one turn in Pinan Shodan that I'm just not getting. Anyway, as I was keeping low-grade warm all afternoon, I didn't do my usual warmup things.

First

Weigh In, Sunday 2/18/2007

Either 238.2 or 237.8. My scale had trouble making up its mind. Call it 238 and be happy 'cuz I'm three pounds lighter after a rest week.


NROL Fatloss II A1

All rest periods 60s, working at a 311 pace.

Front Squats alternated with Wide-grip cable seated rows
Front Squat (2x30)x12x3
Wide-grip Cable seated Rows 175x12x3

I'm using the dumbbell technique in Home Workout Bible for this. The weight feels "right" after three sets, but my balance was a bit fuzzy. The cable machine has only D-handles, so I kept my elbows out to mimic the wide-grip movement as much as possible.

Slop-pine Hip Extension w/ Leg Curl alt with Dumbbell Push Press
Yes, Lisa, "Slop-pine" (Bodyweight)x12x3
Dumbbell Push Press (2x30)x12x3

Back to Arms Out, as I remembered this movement is MUCH harder with the leg curl. Toward the end I was getting the knack, just as my hammies woke up and said HOWDY!!

I'm not in any danger of outgrowing my corporate gym on push press any time soon, and I think the instability of dumbs helps me with what I generously call my "balance."

Dynamic Lunge alternated w/ Upper Body Russian Twist
Dynamic Lunge (2x5)x12x2, (2x3)x12x1
Upper Body Russian Twist 5x12x3

I need to work on pacing with lunges, so I'm not airbourne at the beginning of the set and dragging at the end. Not bad for one of my skill-wise weaker movements.

Russians were with a dumbbell. I'll move this to the 8lb Squishy Ball.

Workout felt good, but no time for intervals. I still think I'll get four sessions in this week, so no guilt just yet.

[Lisa~]

Yeah, if you don't squeeze everything you've got evenly, that ball will roll to the side and let you know about it!

[cdkrug]

Karate Night

Lots of Kaga and Nage. I remembered to tuck my head and elbows when I was thrown. I'm bonky and I dont' know why.

[cdkrug]

February gosh-it's-the 20th-already 2007

Otherwise known as

Real Generals Study Logistics

It was inevitable, of course. I outgrew the dumbbells at my corporate OSHA-safe gym. Realizing that a barbell is probably a No Way In Heck item, I picked up an Oly Bar. So to the logistical difficulty.

At home, I have the barbell and suitable DBs for T-pushups here. Cable apparatus is at work-gym. I've a lead on a rental-friendly chin bar, but it's not in the budget this month.

Sooooooo . . . I'm warming up and doing my first alternate set here, then driving 5mi to work and finishing up the balance of the sets and the intervals there. Worked surprisingly well.

Warmups
Walking Lunge with Upper Body Twist, 10/leg
Side Lunge with Opposite hand touch, 10/leg
Bed bridge (not a terrible sub) w/ Upper Body Russian Twist, 30s, 10/side with a 2lb squishy ball
Inchworm. 6. Getting there.
T-pushups. Unweighted, 5/side

NROL Fatloss 2 B1

All paces 311, all rest periods 60s

Snatch-grip Deadlift alternated w/ T-pushups
Snatch-grip Deadlift 135x12x3
T-pushups (2x5)x12x3

New apparatus. The Oly bar puts me about a foot higher off the ground than the 50lb dumbs I was using for FL-I. With the shorter range of motion, the weight was right even using snatch grip. Yea me! Grip was a bit dicey towards the end, but I think I can raise this weight a notch.

T-pushups with weight are . . humbling.

Bulgarian Split Squat with Overhead Press alternated w/ Underhand grip lat pulldown
Bulgarian Split Squat with Overhead Press (2x8)x12/12, (2x5)x(12/12)x2
Underhand grip lat pulldown 212.5x12x3

Bulgarians are REALLY core-centric for me. On the plus side, other than overestimating my starting weight, these went rather well.

Romanian Deadlift/bent over row alternated w/ lower-body Russian Twist
Romanian Deadlift/bent-over Row (2x35)x10, (2x30)x12x2
Lower Body Russian Twist (Straight Leg)x12, (Bent Legs)x12x3

Two cases of weight overguessing. When I was doing the Romanians, guy doing DOZENS of curls asked, "What muscle does that work?" How you answer that? "If you're interested in standing or picking things up, do this?"

After I could stand again . . .

Metabolic Overdrive, Week 5-1
5min Warmup
7.8/4.0
8.0/4.0
8.0/4.0
8.2/4.0
5min Cooldown

Had GOBS of energy for this, managing a new top speed on a treadmill I trust. My heart rate also was lower at higher speed, AFTER the dreaded FL-II-B workout. Not complaining, but maybe I can up the intensity.

[cdkrug]

Karate Night

Very LEG intensive tonight. Also took a bit longer to loosen up my hammies after yesterday's Deadlift And Intervals fun. Good energy and lots of hitting each other fun.

[Lisa~]

So glad you got the bar and had a great workout! Good job on the snatch grip deadlifts! Way better than the DBs!

Don't you want to do those RDL/bentover rows at home with your barbell? You could always do that pair before heading to the gym to use the lat pulldown. Yeah?

Great job on that metabolic overdrive workout!