Swole Management 101

[Willie]

Tom, I like the video; thank you! I might have to add those to my complexes.

Have a great weekend, and good work on the new KB!

[Lost Dog]

I'm happy for you that you've found a groove.

Originally Posted by stingo

Also, if I do this workout at home, I'll sub in the kb pullover for the pull-ups.

Instead of a pullover, try what I call a towel row. I'm sure there's another name for it, but here's what you do.

• Get a towel.
• Loop it around something that's very solid, heavy, or FIRMLY ATTACHED TO A WALL. Not like this -- fail.
• Lean back, so that your arms are fully extended. Extend fully, so you stretch the muscles of your back.
• Row yourself upright. Try to pinch your scaps together at the top. Hold for a second or two maybe.

You'll have to adjust your angle by adjusting your feet and where you grip the towel to hit the rep count you're going for.

You can do it outside, with a tree, volleyball net pole, etc.

[SpacecityPaula]

That was quite the fail.

[stingo]

Originally Posted by Willie

Tom, I like the video; thank you! I might have to add those to my complexes.

Have a great weekend, and good work on the new KB!

In my new workout, I do a squat before each press, which is a lot of squatting lol.

Originally Posted by Lost Dog

I'm happy for you that you've found a groove.



Instead of a pullover, try what I call a towel row. I'm sure there's another name for it, but here's what you do.

• Get a towel.
• Loop it around something that's very solid, heavy, or FIRMLY ATTACHED TO A WALL. Not like this -- fail.
• Lean back, so that your arms are fully extended. Extend fully, so you stretch the muscles of your back.
• Row yourself upright. Try to pinch your scaps together at the top. Hold for a second or two maybe.

You'll have to adjust your angle by adjusting your feet and where you grip the towel to hit the rep count you're going for.

You can do it outside, with a tree, volleyball net pole, etc.

Good idea Roland - I'll have to see what I can come up with in that regard.

Originally Posted by SpacecityPaula

That was quite the fail.

And how - she was lucky that the table was there (the one I'm guessing the camera was on) that the whole thing didn't actually hit her.

[stingo]

Well I made the full version of the recipe - a double batch even, and I have to say that it's a lot more complex than the previous one. I can clearly taste the green chile and red chile in the mix, and of course it's spicier, but the flavor is tastier too. Enjoyed a nice bowl of it with some plain fat free yogurt. Delicious, and highly recommended. Here's the recipe again... Masoor Dal.

[fengshway]

tom, I am SO impressed with your progress. I remember when espi challenged you to think about what was holding you back. you've got me thinking too. I am going to really step up my efforts this week and see what happens.

I like your analysis of fitnessfolk being foodies or fuelies. I do believe that the people at precisionnutrition.com are both and have a wonderful balance. it is possible, as several of us on this board are attempting to do!!!

[stingo]

Originally Posted by fengshway

tom, I am SO impressed with your progress. I remember when espi challenged you to think about what was holding you back. you've got me thinking too. I am going to really step up my efforts this week and see what happens.

I like your analysis of fitnessfolk being foodies or fuelies. I do believe that the people at precisionnutrition.com are both and have a wonderful balance. it is possible, as several of us on this board are attempting to do!!!

In reading your log, I recognized some of the feelings/attitudes that I was having prior to this month. I was losing weight, yes, but not really enough to make all the work involved worth it for that small of a return. As was told to me in my thread on the FLTS subforum, it's for done, not forever.

[tcoy777]

sounds like you had a great success with the cooking. I think the depth of flavors is what I love the most about indian food.

[fengshway]

thanks so much, as always for your input tom. the way I am training with PN is kind of like you have been training all along. this stuff is intense!! I agree, I want to see more body comp changes, and I know it is the eating. my freezer is full of yumminess, so I am on my way!

[stingo]

Originally Posted by tcoy777

sounds like you had a great success with the cooking. I think the depth of flavors is what I love the most about indian food.

Yup I think what impresses me the most is taking something humble like lentils and spicing them up to make something really spectacular.

Originally Posted by fengshway

thanks so much, as always for your input tom. the way I am training with PN is kind of like you have been training all along. this stuff is intense!! I agree, I want to see more body comp changes, and I know it is the eating. my freezer is full of yumminess, so I am on my way!

Yes, I noticed you're doing a Crossfit-esque routine, which seems like the last metabolic routine I had. It's tough mentally as well as physically because you have to keep pushing yourself from set to set.

As for the eating, you already know to log and lockdown your calories, so it's a question of your fulfilling your fueling and foodie requirements while still maintaining a deficit.

[stingo]

220.75 - The hunt for the 2-teens begins. I'm hoping that I'll be able to make it under by Thursday, as that will provide added incentive to be good when in NYC this weekend.

[SpacecityPaula]

WOOOT!!!!!

[tcoy777]

Congrats on the loss!!! NYC again!!! too much fun. I love NYC, but only like one weekend every year or so. I hate the mass amount of people.

[lawyerjoke]

Originally Posted by stingo

220.75 - The hunt for the 2-teens begins.

Wow, Tom -- I continue to be impressed. Well done!

[gregl515]

You are on the verge!

[stingo]

Originally Posted by SpacecityPaula

WOOOT!!!!!

Originally Posted by tcoy777

Congrats on the loss!!! NYC again!!! too much fun. I love NYC, but only like one weekend every year or so. I hate the mass amount of people.

Originally Posted by lawyerjoke

Wow, Tom -- I continue to be impressed. Well done!

Originally Posted by gregl515

You are on the verge!

Thanks for the support! Yeah I'm not one for NYC much, but Philadelphia's another story. But then again I subscribe to the Philly Orchestra, so I'm down there a lot more. To me it's just easier getting to where I want to be and what I want to see in Philly. Where New York is super-sized, Philadelphia's right-sized for me.

[stingo]

All weights in pounds.

A Turkish Getup 2x5@20 (each side)

B One-Arm Swings 2x10@35 (each side)

C Core Push Press + Goblet Squats 3x10@35

D Assisted Pull-up 1x10@-175, 2x10@-160

E1 Front Squat + High Pull 3x12@30 (each side)
E2 Front Squat + Lateral Raise 3x12@10 (each side)

F1 Pushups 2x10@BW (each side)
F2 Row 2x10@30 (each side)

A Turkish Getup - Jeez it takes me a long time to do these, and I just get back to the floor in the regular way. More practice needed, particularly with the left side.

B One-Arm Swings - Did well with these, so I might upgrade to 40's this or next week.

C Core Push Press + Goblet Squats - Apparently holding the weight lower will give more of the desired push, so I did that today. Will keep the same weight next time I do this workout.

D Assisted Pull-up - Guesstimated weight here, and ended up being not too far off.

E1 Front Squat + High Pull - Again, looks like an upgrade to 40 is in order.

E2 Front Squat + Lateral Raise - Went to 12 lbs here instead of 10 and that proved challenging enough.

F1 Push-ups - I actually did this superset 3 times through. I was surprised I managed all the pushups, and did so with good form/range of motion.

F2 Rows - I'll probably try the 40's next time.

Overall - With the addition of the two "optional" exercises this workout took me a good chunk of time, particularly the TGUs. Still, I was happiest about the push-ups, as I can finally do them without my left shoulder bothering me much.

[James Newman]

You'll hit the 2-teens in no time. How ya likin those Turkish Get-ups?

Newman

[stingo]

Originally Posted by James Newman

You'll hit the 2-teens in no time. How ya likin those Turkish Get-ups?

Newman

Once I iron out the technical difficulties (the how of doing the exercise) I think I'll be alot better off/like it more. TGU with a dumbbell is alot easier on my shoulder though than doing it with a similar weighted kettlebell.

[James Newman]

Originally Posted by stingo

Once I iron out the technical difficulties (the how of doing the exercise) I think I'll be alot better off/like it more. TGU with a dumbbell is alot easier on my shoulder though than doing it with a similar weighted kettlebell.

I used dumbbells because that was what was available but I always found TGU to be devilishly fun. One of those things I loved to hate.

Newman

[stingo]

Originally Posted by James Newman

I used dumbbells because that was what was available but I always found TGU to be devilishly fun. One of those things I loved to hate.

Newman

Yup it's a great exercise - requiring coordination as well as strength and balance. But I'm with you on the love/hat thing.

[tcoy777]

good workout so what is a Turkish Getup? It sounds like an evil thing like anything with Bulgarian in front of it.

[GinnyLou]

Congrats on the new weight loss, you are moving right along.

[stingo]

Originally Posted by tcoy777

good workout so what is a Turkish Getup? It sounds like an evil thing like anything with Bulgarian in front of it.

Heh no video from me on this one as I'm still learning it... Here's Steve Cotter doing them with a kettlebell... It's an excerpt from his Encyclopedia of Kettlebell Lifting.

Originally Posted by GinnyLou

Congrats on the new weight loss, you are moving right along.

Thanks Ginger

[DirtyMartini]

There's a video of a guy on youtube doing a TGU with his wife wrapped around his forearm. It cracks me up every time I see it.

found it - YouTube - Jeff Martone - Turkish Get Up with Wife

BTW, congrats on the weight loss. The BF has seen great progress lately as well, recently in the very low 180s, after a while of frustration in losing weight. It is encouraging and inspiring to see both you beer hounds really push yourselves to achieve your goals. i.e., really lay off the beer despite wanting to do otherwise. Keeps me in line as well.

[stingo]

Originally Posted by DirtyMartini

There's a video of a guy on youtube doing a TGU with his wife wrapped around his forearm. It cracks me up every time I see it.

found it - YouTube - Jeff Martone - Turkish Get Up with Wife

There's also one (posted on Jill's log) of a woman doing a TGU with a kid as the weight. (Jill loved it and for all I know is practicing the how to.)

[stingo]

Love the title - TGU, Cirque Style...

[tcoy777]

Those are sick videos. I don't know if I could get the hang of those with out the weights.

[stingo]

222 - Ok, so maybe teriyaki chicken and shrimp with lobster sauce and some white rice wasn't the best choice for dinner. But it was very tasty - they spiced up the latter at my request and it was really good. Mainly had the shrimp and tried to avoid the sauce as much as possible. Gave my book club a try of the masoor dal and a few people wanted the recipe. So it was a hit.

[Willie]

I usually send our workout via email to my Thursday-evening-Kettle Bells-Fun teammates. I sent them the video of the TGU with the wife on the arm with a simple "study up; we'll be doing these later tonight!" a few months ago... and received many nervous phone calls in response!