Its been a while since my last post. Feb 15th to be exact. I started last week. It was a good week for working out. I started a new diet plan, and I seem to be responding well. I lost 3 lbs in the first week. My workout...I am sticking to the basics. I can't justify myself doing anything too nutty...yet.
I am trying something new however. Super Slow training. If you don't know what it is, look for Josh Trentine's posts about it. He is personally starting a revival of it and looks freakish because of it. (http://www.overloadfitness.com/index.html) I am by no means looking to look anything like him. Its not my way to build without a reason. Josh has a reason, bodybuilding competitions. Me, I want strength. I am using Super Slow to stimulate posterior development.
I am alternating between Clubs and Kettlebells during the week. Last week it was 2 days of clubs and 1 day of kettle. This week it is reverse. I am going to go with this until I get bored or I hit 6 weeks.
Monday, June 7, 2010
Monday, February 15, 2010
Simplicity is best.
I forgot to get out my entry for Friday. I was dealing with Avery a little earlier than I anticipated. She got up WAY too early and it was trend that continued all through the weekend.
Today's workout was crisp and I managed to hit 40's all across the board. I did augment 2 movements. I got through in 2 rotations.
Workout: 35mins
Warmup/Dynamic Mobility: 8mins
Crunches: w/ 8kg x40
Russian Twists: w/ 8kg x40 (these seemed to be a logical sub in for the Windmill.)
Club Butterfly w/ 2lbs Clubs: x40
Squats w/16kg: x40 (struggled at 15 on the 2nd round.)
BO Row w/16kg: x40 (easy. Need to find a way to challenge this movement without making it insane)
Push Ups w/resistance: x40 (I have a resistance band piece that is setup for added resistance for push ups)
Swing w/24kg: x40 (these came easy.)
This was the half way point. 4 week in and 4weeks to go. This is going to prove to be the true test. Seeing if I change any more over the next 4 weeks.
Today's workout was crisp and I managed to hit 40's all across the board. I did augment 2 movements. I got through in 2 rotations.
Workout: 35mins
Warmup/Dynamic Mobility: 8mins
Crunches: w/ 8kg x40
Russian Twists: w/ 8kg x40 (these seemed to be a logical sub in for the Windmill.)
Club Butterfly w/ 2lbs Clubs: x40
Squats w/16kg: x40 (struggled at 15 on the 2nd round.)
BO Row w/16kg: x40 (easy. Need to find a way to challenge this movement without making it insane)
Push Ups w/resistance: x40 (I have a resistance band piece that is setup for added resistance for push ups)
Swing w/24kg: x40 (these came easy.)
This was the half way point. 4 week in and 4weeks to go. This is going to prove to be the true test. Seeing if I change any more over the next 4 weeks.
Wednesday, February 10, 2010
Eating the Food that Food eats...
I was asked the question yesterday, "Why do you eat the food that food eats?" After glaring in shock at the person who asked me, I simply replied; "So I can eat all the food." I use to be this narrow minded. I scoffed at people who ate vegetables. Laughed and mocked Vegetarians and Vegans. Calling them "Pussies", "Weak", etc. It wasn't until I started to work at Whole Foods that I changed my tone. Its not that they created an environment that stomped out my ignorance, I was very fortunate to work with 2 Acupuncturists, a Master Herbalist, and have access to a very intelligent and accomplished Naturopathic Doctor. I first thought is was blind luck, but I realized I was there for a greater reason.
While there I met 2 Vegetarians who were Strongman athletes (500+ Bench Press for both men and a combined 1500+ of Deadlifting strength.) I met a Vegan Bodybuilder that was in such amazing shape, I would have done him if I was a gay man. It was there that I learned that Bill Pearl, one of the greatest Bodybuilders of ALL FUCKING TIME was a Lacto-Ovo Vegetarian (meaning he still ate Eggs and Cheese, no other animal proteins). My world was changed. But I personally was hard to change. I am stubborn man. My WHOLE family will tell you this. My wife will bitch about it some times. But its my stubbornness that has had a large part of shaping me.
Since then I have worked tirelessly to change my eating habits. Not because they are horrible or even bad, but because they could be much better. I now try to get 30% of my calories from raw food. Mostly vegetables, fruits and nuts. Occasionally I'll do raw meat (sushi doesn't count in my book) and raw milk (which I FUCKING LOVE!). The other 70% I do in cooked meals. I do my best to stay away from cooked grains since they bloat me (I do a lot of brown rice, which doesn't bloat me) but its mostly cooked veggies and meat. All of this is the name of longevity. I am looking at myself at 50. In 20 years I want to be able to move around and play like I do now. I want to be about at 60 to wrestle with my Grand kids. Sure that is a lot of years, but the knowledge I have of the human body has made me a very dangerous man. A man who has seen with his own eyes what happens to people who believe the vile poison being presented to us by the media, corporations, and even our own government in the name of health.
...the workout.
I stayed with the building block program with the minor tweak of a 5th movement. Despite my fatigued state when I woke, I had one of my best workouts to date!! My muscular control is coming back. I feel my torso pressurize and stabilize my back and hips as I did EVERYTHING today. I was a glorious feeling!! My breathing was strong, controlled and not labored. I even felt I could have gone another 15mins. This is good! My recovery during my workout is improving and my body is adapting to not just the workout stress but the daily stress that impacts it as well. I know that it is only a matter of weeks before I blow through this current workout with ease and hunger for more. I must show patience though.
Warmup/Dynamic Mobility: 10mins
Crunches: w/ 8kg: x40(my abs had little eccentric recovery from Monday. I had to give them a little break)
Windmills w/16kg: x40 (these are getting better. My obliques are doing more work and my shoulders are fatiguing as much)
Club Butterfly x50 (I am getting my 2lbs back soon)
-Squat w/16kg: x35 (I need to push to 40 total reps)
30sec
-BO Row w/16kg: x35 (same as squats)
30sec
-Push ups: x35 (I did narrow and wide hand positions today. I am going to stay with it for a couple of weeks)
30sec
-Swings w/24kg: x35 (these were crisp, powerful and comfortable)
30sec
Iranian Drumming w/10lbs: x35 (I let my breath take over this movement. I think that I ended up doing 45-50 because I lost count at one point. These felt great! They are following me to the next rotation.)
Finally the cat jumped off my lap. He was making it hard to type. He kept swiping at my hands.
Closing...I need to get my Pharm Tech paperwork out. I need to talk to the lady at the bank about student loans for school. I need to call the massage school close to my house and set up a sit down meeting with the director and drill him with the list of questions I have. I need to make a better life for my family.
While there I met 2 Vegetarians who were Strongman athletes (500+ Bench Press for both men and a combined 1500+ of Deadlifting strength.) I met a Vegan Bodybuilder that was in such amazing shape, I would have done him if I was a gay man. It was there that I learned that Bill Pearl, one of the greatest Bodybuilders of ALL FUCKING TIME was a Lacto-Ovo Vegetarian (meaning he still ate Eggs and Cheese, no other animal proteins). My world was changed. But I personally was hard to change. I am stubborn man. My WHOLE family will tell you this. My wife will bitch about it some times. But its my stubbornness that has had a large part of shaping me.
Since then I have worked tirelessly to change my eating habits. Not because they are horrible or even bad, but because they could be much better. I now try to get 30% of my calories from raw food. Mostly vegetables, fruits and nuts. Occasionally I'll do raw meat (sushi doesn't count in my book) and raw milk (which I FUCKING LOVE!). The other 70% I do in cooked meals. I do my best to stay away from cooked grains since they bloat me (I do a lot of brown rice, which doesn't bloat me) but its mostly cooked veggies and meat. All of this is the name of longevity. I am looking at myself at 50. In 20 years I want to be able to move around and play like I do now. I want to be about at 60 to wrestle with my Grand kids. Sure that is a lot of years, but the knowledge I have of the human body has made me a very dangerous man. A man who has seen with his own eyes what happens to people who believe the vile poison being presented to us by the media, corporations, and even our own government in the name of health.
...the workout.
I stayed with the building block program with the minor tweak of a 5th movement. Despite my fatigued state when I woke, I had one of my best workouts to date!! My muscular control is coming back. I feel my torso pressurize and stabilize my back and hips as I did EVERYTHING today. I was a glorious feeling!! My breathing was strong, controlled and not labored. I even felt I could have gone another 15mins. This is good! My recovery during my workout is improving and my body is adapting to not just the workout stress but the daily stress that impacts it as well. I know that it is only a matter of weeks before I blow through this current workout with ease and hunger for more. I must show patience though.
Warmup/Dynamic Mobility: 10mins
Crunches: w/ 8kg: x40(my abs had little eccentric recovery from Monday. I had to give them a little break)
Windmills w/16kg: x40 (these are getting better. My obliques are doing more work and my shoulders are fatiguing as much)
Club Butterfly x50 (I am getting my 2lbs back soon)
-Squat w/16kg: x35 (I need to push to 40 total reps)
30sec
-BO Row w/16kg: x35 (same as squats)
30sec
-Push ups: x35 (I did narrow and wide hand positions today. I am going to stay with it for a couple of weeks)
30sec
-Swings w/24kg: x35 (these were crisp, powerful and comfortable)
30sec
Iranian Drumming w/10lbs: x35 (I let my breath take over this movement. I think that I ended up doing 45-50 because I lost count at one point. These felt great! They are following me to the next rotation.)
Finally the cat jumped off my lap. He was making it hard to type. He kept swiping at my hands.
Closing...I need to get my Pharm Tech paperwork out. I need to talk to the lady at the bank about student loans for school. I need to call the massage school close to my house and set up a sit down meeting with the director and drill him with the list of questions I have. I need to make a better life for my family.
Monday, February 8, 2010
I seriously don't want to go to work today...
There is nothing right now that is motivating me to want to go to work today. This is partly due to the fact that I have spent the last 3 days with my daughter and I loved every minute of it. The other part is my declining patients for the ghetto mentality that I have to deal with daily. Not everyone is bad. I have been fortunate enough to meet some very nice people. Several of the people I work with are some really great people as well, but I have just about had my fill.
Enough bitching...
I went back to the basics today with my workout. I need to hold to my schedule of what I am trying to do which is establish a strong base for the more complex movements to come. I am still debating on what I want to do for the next cycle, but I have 5 more weeks to decide what that will be. So, here it is:
Dynamic Mobility Warmup
Rollouts: x25 (these were torture)
Windmill: x25 (I had to back off the volume because the Roll Outs were much more than anticipated)
Club Butterfly x50 (I seriously need my 2lbs clubs back)
-I didn't set my rest interval until after the Butteflies-
Squat w/16kg KB: x35
-30sec rest
BO Row w/16kg KB: x35
-30sec
Push up x35
-30sec
Swing w/24kg KB: x35 (these were more comfortable than usual this morning)
-30sec rest
Simple. Easy. Effective.
I am thinking of adding in a 5th movement on Mondays like have for Wednesday and Friday. Not sure yet what I want to do, but I'll play with some ideas and have something before next Monday.
Enough bitching...
I went back to the basics today with my workout. I need to hold to my schedule of what I am trying to do which is establish a strong base for the more complex movements to come. I am still debating on what I want to do for the next cycle, but I have 5 more weeks to decide what that will be. So, here it is:
Dynamic Mobility Warmup
Rollouts: x25 (these were torture)
Windmill: x25 (I had to back off the volume because the Roll Outs were much more than anticipated)
Club Butterfly x50 (I seriously need my 2lbs clubs back)
-I didn't set my rest interval until after the Butteflies-
Squat w/16kg KB: x35
-30sec rest
BO Row w/16kg KB: x35
-30sec
Push up x35
-30sec
Swing w/24kg KB: x35 (these were more comfortable than usual this morning)
-30sec rest
Simple. Easy. Effective.
I am thinking of adding in a 5th movement on Mondays like have for Wednesday and Friday. Not sure yet what I want to do, but I'll play with some ideas and have something before next Monday.
Thursday, February 4, 2010
In the absense of light...
...there is dark. Don't ask, it just sounded cool. I am sure I heard it somewhere, but for the life of me I can't remember.
I missed my Wednesday workout. I woke up physically tired and even though I have a long way to go, I didn't want to push myself beyond my means if my body isn't ready to respond. I got injured that way before.
This morning is a different story. The cat woke me up. He jumped up on my chest at 4am and proceeded to lick my nose. So, I got up, despite his best efforts to keep me in bed, and pissed. Came back and slept for another 40mins.
When I finally got up I was rather awake. No foggy feeling, but my legs, as they always are, weren't there yet. Too much tissue in my lower body so it takes time for my blood to circulate after I wake up.
I jumped off the path with my workout. On Wednesday I thinking of movements I haven't done in a while. 5 came to mind. 3 of them are a sequence of Eccentric loading abdominal exercises I saw done my famed Physical Therapist Gary Gray. They are done standing and you have to concentrate on locking your hips and lower half of your torso to execute the movements. Otherwise you'll either mess up your back or its not an ab movement with too much hip movement. There is also the option leg movement like stepping or hopping. These have been and will be my favorite ab movements. Rarely do you see intentional eccentric loading in Ab movements. Its usually done as an accessory.
...the baby will be up soon, and mom will be at the house in enough time for me to clean up and finish making my lunch/dinner.
Workout: 45mins (I actually stopped 2 mins shy)
-Dynamic Warmup: 10mins (this seems to be standard, and I am getting everything that I want to get done)
Gray FUN AB'S: X30
-20mins
-Turkish Get Ups w/16kg x5
-KB Clean w/ 24kg x5
*I continually alternated between these 2 for 20mins with small 30sec breaks in between*
--1min rest--
Push up x30
BO Row w/16kg x30
Iranian Drumming w/ 10lbs x30
*I didn't rest in between the movements, only after the first round. I knew this was only going to be 2 rounds*
My ab are SMOKED! I knew they would be. I am going to go at it again tomorrow. Hit the workout from Monday. See if I can get done in 30 mins.
I missed my Wednesday workout. I woke up physically tired and even though I have a long way to go, I didn't want to push myself beyond my means if my body isn't ready to respond. I got injured that way before.
This morning is a different story. The cat woke me up. He jumped up on my chest at 4am and proceeded to lick my nose. So, I got up, despite his best efforts to keep me in bed, and pissed. Came back and slept for another 40mins.
When I finally got up I was rather awake. No foggy feeling, but my legs, as they always are, weren't there yet. Too much tissue in my lower body so it takes time for my blood to circulate after I wake up.
I jumped off the path with my workout. On Wednesday I thinking of movements I haven't done in a while. 5 came to mind. 3 of them are a sequence of Eccentric loading abdominal exercises I saw done my famed Physical Therapist Gary Gray. They are done standing and you have to concentrate on locking your hips and lower half of your torso to execute the movements. Otherwise you'll either mess up your back or its not an ab movement with too much hip movement. There is also the option leg movement like stepping or hopping. These have been and will be my favorite ab movements. Rarely do you see intentional eccentric loading in Ab movements. Its usually done as an accessory.
...the baby will be up soon, and mom will be at the house in enough time for me to clean up and finish making my lunch/dinner.
Workout: 45mins (I actually stopped 2 mins shy)
-Dynamic Warmup: 10mins (this seems to be standard, and I am getting everything that I want to get done)
Gray FUN AB'S: X30
-20mins
-Turkish Get Ups w/16kg x5
-KB Clean w/ 24kg x5
*I continually alternated between these 2 for 20mins with small 30sec breaks in between*
--1min rest--
Push up x30
BO Row w/16kg x30
Iranian Drumming w/ 10lbs x30
*I didn't rest in between the movements, only after the first round. I knew this was only going to be 2 rounds*
My ab are SMOKED! I knew they would be. I am going to go at it again tomorrow. Hit the workout from Monday. See if I can get done in 30 mins.
Monday, February 1, 2010
Start of Week 2
Week 2 started slow. I woke stiffer than normal and a bit less energy than week 1. I took a safe approach and only did 3 exercises, but they were not 3 of my regular workout. I did a full club workout for the first time in about 6 months. My hands are toast right now!! I am going to need to do a lot of specific recovery for them. This is good though. You have to push the threshold in order to grow, and if I am ever going to show reasonable feats for hands strength I am going to have to push at some point.
I have no pearls of wisdom today, no rants to let loose (though that is not to say I am empty on both) but I feel like just enjoying the calm right now.
Workout: 40mins
Dynamic warmup - 10mins
Crunches/Roll Outs x 40 (the Roll Out looks like it will be my escalation to crunches)
Windmill x30 (I didn't have time for my normal 40)
*all done with 15lbs Clubs*
Dual Swipes x50 (these were easier than I expected)
Mill x45 (I could have pushed to 50 total, but my hands gave out at 20 on my first round)
Hammer Throw x25 (these were done each side for the same amount of reps. I didn't finish because my allotted time was up)
And that was it for Monday. NO frills, NO gimmicks. Just honest hard work. And sore hands.
I have no pearls of wisdom today, no rants to let loose (though that is not to say I am empty on both) but I feel like just enjoying the calm right now.
Workout: 40mins
Dynamic warmup - 10mins
Crunches/Roll Outs x 40 (the Roll Out looks like it will be my escalation to crunches)
Windmill x30 (I didn't have time for my normal 40)
*all done with 15lbs Clubs*
Dual Swipes x50 (these were easier than I expected)
Mill x45 (I could have pushed to 50 total, but my hands gave out at 20 on my first round)
Hammer Throw x25 (these were done each side for the same amount of reps. I didn't finish because my allotted time was up)
And that was it for Monday. NO frills, NO gimmicks. Just honest hard work. And sore hands.
Saturday, January 30, 2010
Mass Hysteria...
There are few things in this world I hate. Its a strong word and tends to invoke many negative felling/actions on both side of the equation. So, I try my best to stay away from it. But I can honestly say that I HATE the opportunistic, leaching, bullshit that is being thrown at people in the name of health and fitness.
Exhibit A: Cleansing for Weight Loss.
Nothing could be praying on the desperate masses more than the bullshit of "Cleansing for Weight Loss". Now don't get me wrong, I love cleansing! I believe in the rejuvinating effects of cleansing. I have seen the health benefits for cleansing with my own eyes with some of the worst health conditions known to man! But to trick people with the thought that cleansing is a valid way to loose weight, and keep it off no less, is straight out BULLSHIT! There are "Celeberty Trainers" that make a killing by acting like "Oz". "It will boost your metabolism!" "You'll loose fat!" "You'll have more energy!" Only 2 of those claims are true. One is a partial truth and the one that is false is so fucking false it makes me want to beat the shit out the person saying it.
This is the irresponsible nature/society that is festering personal training today.
Exhibit B: Training Gimmicks
ARE YOU FUCKING SERIOUS!!?? Why are people trying re-invent the wheel?!? The men and women that made the physical culture what it is today were no saints. Some did exactly this. They created gimmicks to sell to the masses in the name of health and fitness. Snake oil is nothing new. But we have become so lazy in our pursuit of a lean muscular body that we are desperate enough to trust something that is not proven and dismiss what is. The body itself is powerful enough to create a physique that most will be very happy with. No money out of pocket. But its not packaged with flashing text, sexy models or a cool pitchman. So...no one wants to by it.
I have gathered enough "tools" to take anyone (housewife, weekend warrior, or elite athlete) and put them through a solid bodyweight workout that will get the job done. This is more of where my spiritual approach to strength training (because that is what fitness really is), but one must mast ones body before you master the environment you live in.
Exhibit C: Supplements
Because there is no regulation (this is both a blessing and curse), supplements are not even a shadow of what they use to be and should be. When you look back to the start of supplementation, not just for fitness but health in general, it was done with the intention and practice of providing therapeutic dosing for the purpose of BALANCING the body's physiology. First, look at the word: "supplement". They have always and should be used to supplement your current diet. Not replace anything!!! I have seen too many trainers/coaches suggest supplements over real food. There are certain instances where the predominate use of supplements is needed, but when you look at the public at large they are additions, not substitutes. So many supplements now are fairy dust and donkey piss that your better off not buying them at all. 90% of all "nutrition" bars and pre-made shakes are WORSE than some fast food. EDUCATION! Its the only way to be sure you get what you need.
Exhibit D: Training Systems.
This is a recent thorn in my side. In the beginning of my career I followed only a couple beliefs and bad mouthed everything else. I now sing a different song. Want to hear it? Ok...me me me. Do do do do. Ok, I am ready. "EVERYTHING WORKS AND EVERYTHING FAILS." At one point in time, what ever system you looked at has worked 100% for a certain number of people and it has failed just as many. The dogmatic approach to training is a sure way to either fail yourself or your clients. When distilled to the bare essentials, all systems/schools have the same philosophy: "Work hard, stay focused, eat clean food and rest." How you do all this is open to the way you feel, what you like, and what you are comfortable with. There I just filtered all the bullshit for you so you can concentrate on the stuff that matters, the training protocols. Certain system's training protocols are more powerful than others and work in different situations than others.
Through my years I exposed myself the work of some great people. A few that are note worthy are:
Charles Staley, Phil Stevens, Dan John, Rob Fortney, Dr. Lonnie Lowrey, Paul Chek, Mike DeMora, Ian King, Mike Mahler, Mark Ripptoe, Carl Lanore Dave Tate, Casandra Forsyth, Alan Cosgrove, Jim Smith.... this list can get huge fast. But this is the most distilled version I present here.
Find the works of these professionals and educate yourself. Don't be a sheep.
For those that are following my progress. I didn't workout Friday, because I watched TV late with the wifey. I don't get to spend as much time with her as I would like, so I took advantage of the time I had.
45mins.
Dynamic Warm Up - 10mins
Crunches w/10lbs x40 (these are getting easy and I need to find something more challenging)
Windmills w/16kg KB x40 (It took me 3 rounds again)
Club Butterfly x45 (I need to add speed to theses.)
*I took 3 rounds on all of the following*
Squats w/16kg KB x40
BO Row w/16 & 24kg KB (I am going to need to make the switch to 24kg completely very soon)
Push Ups X40 (used varying hand widths)
Swings w/24kg KB (My first 2 rounds were 15reps. My back is getting stronger. Cleans and Snatches aren't far away!)
-Used the standard 30sec rest between all movements-
I am really hoping that our tax return will allow me to get some sandbags. This would add a great deal more variety to my training. Though, I am thinking I need a pull up bar more. I might have to flip a coin over it. Let fate decide.
Exhibit A: Cleansing for Weight Loss.
Nothing could be praying on the desperate masses more than the bullshit of "Cleansing for Weight Loss". Now don't get me wrong, I love cleansing! I believe in the rejuvinating effects of cleansing. I have seen the health benefits for cleansing with my own eyes with some of the worst health conditions known to man! But to trick people with the thought that cleansing is a valid way to loose weight, and keep it off no less, is straight out BULLSHIT! There are "Celeberty Trainers" that make a killing by acting like "Oz". "It will boost your metabolism!" "You'll loose fat!" "You'll have more energy!" Only 2 of those claims are true. One is a partial truth and the one that is false is so fucking false it makes me want to beat the shit out the person saying it.
This is the irresponsible nature/society that is festering personal training today.
Exhibit B: Training Gimmicks
ARE YOU FUCKING SERIOUS!!?? Why are people trying re-invent the wheel?!? The men and women that made the physical culture what it is today were no saints. Some did exactly this. They created gimmicks to sell to the masses in the name of health and fitness. Snake oil is nothing new. But we have become so lazy in our pursuit of a lean muscular body that we are desperate enough to trust something that is not proven and dismiss what is. The body itself is powerful enough to create a physique that most will be very happy with. No money out of pocket. But its not packaged with flashing text, sexy models or a cool pitchman. So...no one wants to by it.
I have gathered enough "tools" to take anyone (housewife, weekend warrior, or elite athlete) and put them through a solid bodyweight workout that will get the job done. This is more of where my spiritual approach to strength training (because that is what fitness really is), but one must mast ones body before you master the environment you live in.
Exhibit C: Supplements
Because there is no regulation (this is both a blessing and curse), supplements are not even a shadow of what they use to be and should be. When you look back to the start of supplementation, not just for fitness but health in general, it was done with the intention and practice of providing therapeutic dosing for the purpose of BALANCING the body's physiology. First, look at the word: "supplement". They have always and should be used to supplement your current diet. Not replace anything!!! I have seen too many trainers/coaches suggest supplements over real food. There are certain instances where the predominate use of supplements is needed, but when you look at the public at large they are additions, not substitutes. So many supplements now are fairy dust and donkey piss that your better off not buying them at all. 90% of all "nutrition" bars and pre-made shakes are WORSE than some fast food. EDUCATION! Its the only way to be sure you get what you need.
Exhibit D: Training Systems.
This is a recent thorn in my side. In the beginning of my career I followed only a couple beliefs and bad mouthed everything else. I now sing a different song. Want to hear it? Ok...me me me. Do do do do. Ok, I am ready. "EVERYTHING WORKS AND EVERYTHING FAILS." At one point in time, what ever system you looked at has worked 100% for a certain number of people and it has failed just as many. The dogmatic approach to training is a sure way to either fail yourself or your clients. When distilled to the bare essentials, all systems/schools have the same philosophy: "Work hard, stay focused, eat clean food and rest." How you do all this is open to the way you feel, what you like, and what you are comfortable with. There I just filtered all the bullshit for you so you can concentrate on the stuff that matters, the training protocols. Certain system's training protocols are more powerful than others and work in different situations than others.
Through my years I exposed myself the work of some great people. A few that are note worthy are:
Charles Staley, Phil Stevens, Dan John, Rob Fortney, Dr. Lonnie Lowrey, Paul Chek, Mike DeMora, Ian King, Mike Mahler, Mark Ripptoe, Carl Lanore Dave Tate, Casandra Forsyth, Alan Cosgrove, Jim Smith.... this list can get huge fast. But this is the most distilled version I present here.
Find the works of these professionals and educate yourself. Don't be a sheep.
For those that are following my progress. I didn't workout Friday, because I watched TV late with the wifey. I don't get to spend as much time with her as I would like, so I took advantage of the time I had.
45mins.
Dynamic Warm Up - 10mins
Crunches w/10lbs x40 (these are getting easy and I need to find something more challenging)
Windmills w/16kg KB x40 (It took me 3 rounds again)
Club Butterfly x45 (I need to add speed to theses.)
*I took 3 rounds on all of the following*
Squats w/16kg KB x40
BO Row w/16 & 24kg KB (I am going to need to make the switch to 24kg completely very soon)
Push Ups X40 (used varying hand widths)
Swings w/24kg KB (My first 2 rounds were 15reps. My back is getting stronger. Cleans and Snatches aren't far away!)
-Used the standard 30sec rest between all movements-
I am really hoping that our tax return will allow me to get some sandbags. This would add a great deal more variety to my training. Though, I am thinking I need a pull up bar more. I might have to flip a coin over it. Let fate decide.
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