2008 is Enough or CD gets the Power

[cdkrug]

New Year, New Log

With all the Christmas Confusion my tailor tape has gone missing. Ugh. Where we gone where we been?

I started at 248. As of this morning, I was 230. Not my goal, but no major setbacks either. The bad news is that I've been stagnant since September. Not so good.

Cloths? I started at snug 42 pants and having to special my *AHEM* karate undergarments. I'm currently wearing 38s which are feeling very loose on me. I'm not shopping any time soon, but I expect to be in a 36 or possibly a 34. I'm also no longer special ordering undergarments. Yea me!

Goals? SURE we got goals!

Workouts?
Weights 3x/week, using Dos' Power Training
Intervals 3x/week, using a mix of "whatever".
Karate 2+/week.

Abilities?
HSPU (1, full range)
5 Pullups

Body Comp?
Sub-200lb by 7/1

I'll post measurements Real Soon Now. I don't expect they'll change much in the next few days. Pics? We'll see...

[cdkrug]

Okay, new program, new workout, yadayadayada . . let's go, shall we?

Warmup: Dumbbell Complex
2x20lb, No Rest
5x Dumbbell High Pull
5x Hang Snatch
5x Squat and Press
5x Bent-Over Alternating Row
5x Pushups (On Dumbbells)
5x Alternating Core Row

Lots of new moves in new combinations. Notes as they occur to me.

Explosive Move, 4x5, 120s Rest
Hang Power Cleans 95x10x4

Not a bad weight for this. Concentrating on explosive up and a soft landing in the rack posistion.

Other Stuff, 4x10, 60s Rest
Front Squat 95x10x4

Two Reps in rack, first set. Remainder with hands crossed. Effort felt right.

Single-leg Romanian Deadlift (2x5)x10x4 (Each Leg)

New movement. Hips are okay, but my abductors are another story. Yes, those are Barbie Weights

Dumbbell Bench Press (2x35)x10x4
Two-point Dumbbell Rows 35x10x4 (Each Arm)
Barbell Push Press 95x10, 7, 7, 7

Eh. I've done this at this weight.

Single-arm Pullup Negatives (Assist)x10x4

Squatted below the bar and gave enough push to lower in 1 set.

Seated Upper Body Russian Twist 5x10x4
Elbow Planks (Bodyweight)x45sx4

These were a bit shaky towards the end.

Thoughts/Adjustments?

Actually these weights felt about right for the number of reps. Only issue seems to be push press. This workout has more reps than NROL.

I'm also not sure whether I should just cycle between A and B or whether I should changeup the movements each workout. Gotta read it again I guess.

My pacing was a bit slower than I wanted, but felt good overall.

[gregl515]

This is going to be very interesting.

[cdkrug]

Originally Posted by gregl515

This is going to be very interesting.

Interesting? INTERESTING????

Great . .I'm an Ancient Chinese Curse....

[cdkrug]

2008-01-07

Karate night. Sensei is running us at a slower pace while emphesizing technique. Several injuries, which is nice, 'cuz they don't throw me as hard.

2008-01-08 MIDDAY Metcon

12 minutes of KB swings, working 10R, 10L, pause.

Worked out to about a 90/45 split.

Need to start counting rounds on this, even though the goal is "To Get Gassed" at which I'm succeeding merrily.

[cdkrug]

2008-01-08 Karate Night

Tuesday is always fundamentals-heavy. Worked Pinan 4-5 and kumite 1-8. The Real Good News is that I was able to loosen my hips up after the k-bell workout. Go me