Notes (for real):
--Yes, the girl went rep-for-rep with me. We split up some of the higher-rep sets into lower-rep mini-sets where we rotated working and spotting/assisting (read: during pull-ups, which is a weakness for both of us, but she's progressing much more quickly than I did when I was focusing more on them).
--Most rest intervals were 30-60 seconds, but at each roughly one-third of the deck, we took five minutes.
--Did I say something about the slosh pipe being too light? Yeah, I didn't think so, either.
--We felt pretty good getting a lot of higher-rep cards during the first half of the workout. The problem was that only one was for pull-ups--those face cards came toward the end. The whole fucking world's against us, dude, I swear to God...
--I seriously may take tomorrow off and push a workout to Saturday. We'll see how I feel in the morning. Also pending recovery, this was a monster workout that I honestly wouldn't mind making a regular thing every couple weeks or so (once per five-week cycle).
--By the way, face cards kept their corresponding numeric values (read: jacks = 11, queens = 12, kings = 13). Aces were aces, meaning one rep. It was enough that I died a little inside each time a face card came up; I didn't want to make it worse with a 14-rep card.
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Sprint intervals
--10 x 100yds, 0RI
--120RI
--5 x 50yds
Total time - 8:44
Core circuit x 3*, variable RI
--Turkish get-ups x 5 per side @ 12kg**
--DL twists x 6 per side @ 18kg
--V-ups x 5
--knee hugs x 5
* denotes first round done at track, second and third rounds done at home (see notes for explanation
** denotes last rep each side on last round done with 18kg
Notes:
--Well, the "sprints" pretty much blew, but I still did better than I thought I would. That is a relentless protocol. The girl was only about 50yds behind me on each distance.
--After finishing the first circuit, we decided that the heat and humidity were a tad much considering the world occasionally sparkled and turned, so we packed up, went home, and did the last two rounds there. The rest intervals were however long it took the other person to finish (we alternated since we would've been using some of the same equipment at the same time).
--Time for mass quantities of Italian food for my un-birthday (seeing as how I don't do my actual birthday)
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Apparently there was a party last night in my honor without my presence. The pictures I've seen so far are... um... interesting. I'll post them to my Facebook if/when I get hold of them. I'll just say there was a blow-up doll effigy of meand several masks of my face from a couple different pictures from the past couple years. It's actually kinda scary.
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Notes:
--I didn't even count reps this time. I just know I usually left one rep in the hole. The difference this time is that I was able to set up everything at home rather than at the gym. I'm fortunate to have an open-riser spiral staircase outside, so I was easily able to do assisted HSPUs there. The only annoyance was the gusty breeze that kept blowing my exercise mat and Swiss ball around on the deck, a small price to pay for (a) not having to drive to/from the gym and (b) not having to deal with the usually small but overly obnoxious Friday afternoon crowd at the gym.
--The girl had planned another un-birthday present yesterday: a "spending limit" at MuscleDriverUSA (the KB place just down the road)--she might as well have offered a three-some of us and Taylor Swift They're getting in some new stock on Tuesday, so she let me hold off on getting anything, meaning by the middle of next week, I'll have shiny new black KBs of 6kg and 24kg (to go with the 12kg and 18kg I already have). I'm on the verge of needing a roller cart to get these things into and out of the gym.
--The plan, as well laid as it is, is to do a GPP workout that was skipped this Wednesday. I've about exhausted the ones in Infinite Intensity, I think. My problem in designing my own is knowing the protocol to use--some of the Warrior Challenges seem like they'd be GPP-worthy, so I'm a little lost on creating appropriate GPP workouts and will just go with what's in the book until I figure something better out.
__________________ No Magic Pill (the log)
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What the hell, man. I'm the one with the word "kettlebell" in my training log and I still don't own a single one. Now you'll have four different sizes?!
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
--The plan, as well laid as it is, is to do a GPP workout that was skipped this Wednesday. I've about exhausted the ones in Infinite Intensity, I think. My problem in designing my own is knowing the protocol to use--some of the Warrior Challenges seem like they'd be GPP-worthy, so I'm a little lost on creating appropriate GPP workouts and will just go with what's in the book until I figure something better out.
What the hell, man. I'm the one with the word "kettlebell" in my training log and I still don't own a single one. Now you'll have four different sizes?!
Don't hate. Besides, I have the awesome fortune of having a KB (and more) dealer ten minutes down the road, just off the interstate. It's too easy to run down south of the border for cheaper gas and, oh by the way, drop by to grab a kettlebell or power sled (my next purchase from there) or something
Quote:
Originally Posted by Terry Monk
Say now.... that's a great b-day present alright....
Yes it is, albeit the back-up choice--Taylor is obviously very busy since she hasn't returned my phone call(s), e-mail(s), text message(s), snail mail letter(s), or in-person "visit(s).". I'm sure she'll holler back when she, ya know, gets some down time.
Circuit x 4, 60RI
--burpees x 30sec
--shadow boxing x 30sec
--burpees x 30sec
--shadow boxing x 30sec
--burpees x 30sec
--shadow boxing x 30sec
Notes:
--This was the only GPP workout in Infinite Intensity that I hadn't done, and it didn't disappoint. I'm starting to get a feel for what these routines entail, basically bodyweight work capacity in a given rep and/or time scheme. Let's hear it for closed-chain movements.
--Though I've played around with the qigong we experienced at the summit, today was the first time I actively employed it as part of the workout: once through the sequence before the formal warm-up and workout to wake my body up (today was a rough one), and thrice through afterward--this time including the belly breathing and regenerative deep breathing--to cool down and get my breathing and heart rate under control. This is the most relaxed, most refreshed, least fatigued I've felt after a GPP workout, period. I know I'm a shill when it comes to this thing, but even so, if it helps, it helps. Too bad I can't find anyone around here that teaches regenerative qigong (there sure is a boatload of tai chi, though).
--Even though it wasn't planned, I liked the way this week's schedule went, skipping Wednesday and adding Saturday. Too bad my work schedule doesn't always allow for that, but when it does, I'll be sure to take advantage. Time for run-through number two starting Monday.
--I've been dealing with some serious insomnia for the past couple months, gradually more so over the past few weeks.. Can't figure out what could be causing it as I've only gone through a spell like this once or twice before, again for no reason, and those just sort of went away eventually (not sure how long it took). I'll wake up several times a night, so obviously deep sleep is rare. I have noticed that I'm able to nap a little here and there, and that sleep is deep. IIRC, the body is setup on a nighttime sleep and daytime nap cycle, and like 99% of people, I don't take time to nap. I may have to fix that.
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A siesta in the middle of the day.... works to refresh the body and mind.
Quote:
Originally Posted by RedLefty
Qigong's the real deal.
Those are the two spammiest comments I've ever gotten on a log: short, generic, "helpful." Thanks guys!
The nap thing may become a have-to, and I'll just learn to workout later in the evening, which shouldn't be a problem if I'm actually getting a nap, but it all comes down to getting the dogs' crates in a different room where I can't hear them at night (not a possibility where I am now). I really can't stomach the thought of drug-induced sleep, either.
Qigong would be great more frequently, but it's nearly impossible to find a place to do it without distraction (I had to deal with the dogs' whining--for no reason--twice during yesterday's wake-up run-through). I may just pop in some earplugs and tell the world to fuck off for a few minutes
In other news, I subscribed to Alan's research review thingy. I skimmed over the first couple reports and realized I need to devote some serious time and effort to it. My only temporary concern is getting the good stuff from him and having to forget it enough to do well on the CSCS exam, if that becomes a factor at all.
__________________ No Magic Pill (the log)
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Man, I suck: I totally forgot to mention that yesterday marked five months since the girl last had a cigarette. See, Terry? It's doable. Stay strong, man!
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My Movember page (yes, I'm slacking on pictures)
Thanks, though I hope that comment wasn't in reference to an earlier exchange we had:
Mahler: For the record, I am Roman Catholic. But, with that said, I don't think that I have ever forced my religious views upon anyone.
P49: I dunno, man. I felt kinda violated after the summit
Mahler: Get over it. You don't even look like an altar boy.
P49: Nor do you look like a priest, but that didn't seem to stop you
__________________ No Magic Pill (the log)
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Notes:
--I found the sweet spot for the C&Ps where both the clean and the press are challenged, so much so in both cases that I couldn't move up on the snatches (and was even a little wobbly toward the end of those).
--I'm THIS CLOSE to getting an actual pistol squat. Balance is still a bit of an issue, but the strength is there. I figure another couple weeks will do it.
--Raw pull-ups stayed the same; raw push-ups dropped by three from last time and by one from the very first time I did this workout five weeks ago. I think all this lack of sleep is starting to affect my strength endurance, though I did sleep a little better last night thanks to a couple beers and some wine. Hopefully tonight will at least be a repeat (of sleep, not of the inducing part). Regardless, endurance in these two movements continues to be a sticking point.
--The former English teacher in me cracked hard at this letter/essay today (NSFW). It's very long, but it'll give you a good sense of RedLefty's mindset some days.
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10 circuits, descending reps 10 down to 1, RI = (reps in just-completed set) x 6
--ring pull-ups
--V-ups
--KB swings @ 18kg (each arm)
--burpees
Total time - 35:45
Notes:
--Disclaimer: the pull-ups weren't done in straight sets but instead in mini-sets of 1-5 reps depending on what I could do at one time until I hit the rep limit.
--This is Workout of the Week #6 from the RossTraining forum.
--The rest intervals might look a little confusing. Basically, after the ten-rep set, my rest interval was 6(10-1) = 54 seconds. After the nine-rep set, it was 6(9-1) = 48 seconds, and so on.
--I did this outside starting just before 6:30pm, and if you're keeping score with the weather here, when I finished just after 7pm, it was 93F with a 95F heat index. At least I was in the shade.
--The heat, humidity, and lack of blood in the brain led to combining the last two sets (two and one reps, respectively) into one three-rep set. I didn't notice I'd done this until I finished with the V-ups, so I went on and finished out the set and called it a day, not that splitting the two sets up would've mattered considering I had a 6RI between them
--It was Christmas in July for me today: two new kettlebells arrived (6kg and 24kg ) as did some VPX Zero Impact bars and a couple other supplements. Can't wait for my next strength day at the gym, problem being that I still have to carry those damned things a good 100 yards. Imbalanced farmers walk beginner and finisher, anyone?
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Last edited by Phaedrus49er : 07-22-2008 at 06:52 PM.
Yeah that heat humidity and lack of blood must have really gotten to you cause you forgot the most important part. You can do a pistol squat now WOO HOO
Yeah, that or just make sure I carry them with opposite hands each way.
Quote:
Originally Posted by ClOVERGIRL
Yeah that heat humidity and lack of blood must have really gotten to you cause you forgot the most important part. You can do a pistol squat now WOO HOO
Oh yeah, that, too. Found that out at the end of my warm-up, which was my Gray Cook composite. Now, here's the caveat: I was on grass and on a very slight decline, albeit in my Vibrams, so my heel was ever so slightly elevated, perhaps like in most sneakers. I'll do a follow-up check next time I'm at the gym--if I can nail it on hard, semi-level flooring in wrestling shoes, I'll call it a complete success
P.S. I'll write up a review on this on my blog when I finish going through all of it, but if you're considering getting the DVD-esque symposium lecture series to study for the CSCS, don't bother. I've already had to correct a couple mistakes in the outlines that are included, and a couple of the lectures are like sitting through a bad high school English presentation from a kid who has no public speaking skills and really didn't prepare much, meaning he/she is reading straight from the outline/slides and occasionally sprinkling in barely-relevant examples and personal experience. Horrid. I'll be reviewing the adaptations material from the book on my own rather than rely on that P.O.S. section of the lectures.
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I'll take this over yesterday anytime, though y'all're getting the worst of it. This line of storms is ONLY along I-85 from Charlotte to Greensboro. I'm getting a couple sprinkles only four miles south of the highway.
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Hurricane effects? Sorry I haven't posted in a few days Ben..... I've been pre-occupied. THanks for the text the other day. It came just at the right time.
) as did some VPX Zero Impact bars and a couple other supplements. Can't wait for my next strength day at the gym, problem being that I still have to carry those damned things a good 100 yards. Imbalanced farmers walk beginner and finisher, anyone?
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