20130731 Rainy Beach Workout

Finally got in a workout after a day of heavy rain. It was still drizzling while I worked out with my two oldest children, Gabrielle and Isaiah. Here is the workout I did today. It took longer than normal because I was sharing the one dumbbell I brought to the beach with the kids.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 20 per side
3. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 30, 30, (18,12) x 32.5 lb t-bar homemade kettlebell
4. Turkish Get Ups
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
5. The Cat Vomit Exercise 1 x 10

Good workout made better by doing it with my kids!

20130729 Beach Workout Improvisation

Spent most of Monday at the beach once the rain had passed. Late in the afternoon I didn't want to go back up to the house to retrieve my "T-Bar Kettlebell" and dumbbell for a workout. So, I filled a large kid's sand bucket with sand and used it for my workout.

1. Turkish Get Ups
• Strong ( right ) Side x 5 x full large sand bucket
• Weak ( left ) Side x 5 x full large sand bucket
• Strong ( right ) Side x 5 x full large sand bucket
• Weak ( left ) Side x 5 x full large sand bucket
• Weak ( left ) Side x 5 x full large sand bucket
• Weak ( left ) Side x 5 x full large sand bucket
• Weak ( left ) Side x 5 x full large sand bucket
2. One Arm Sand Bucket Swings
• Right  x 20 x full large sand bucket
• Left  x 20 x full large sand bucket
• Right  x 20 x full large sand bucket
• Left  x 20 x full large sand bucket
• Right  x 10 x full large sand bucket
• Left  x 10 x full large sand bucket

That was the entire workout. Keep in mind though that this was after a day of ocean swimming and playing on the beach. I could feel the one arm swings in some different areas of my back but I didn't hurt anything. I have no idea how long this workout took but I didn't take inordinately long breaks.

The sand bucket left my left arm in particular bruised and sore where the lip of the bucket was pressing on my forearm.

Spent almost the entire day yesterday, Tuesday 20130730, on the beach or in the ocean. Spent many hours swimming, floating, wading and battling the breakers. I also did a couple of reps of Bretzel 1.0 and 2.0. A little bit later today I'll get my workout on with my weights. 

20130726 Workout Two

I'm proud of myself. I got it in!

1. Kettlebell Swings
• Point A 10 x 22.5 lb. t-bar homemade kettlebell
• Point B 10 x 22.5 lb. t-bar homemade kettlebell
• Swings 10 x 22.5 lb. t-bar homemade kettlebell
• Swings 30, 30, (20,10) x 32.5 lb t-bar homemade kettlebell
2. Myotatic Crunch 1 x 10 x 5 lb dumbbell
3. The Cat Vomit Exercise 1 x 10

I got this done quickly, about 25 minutes. I did more reps, 10, of swing warm ups than normal, 5, since I was starting "cold." I'm a little disappointed with the third working set of swings but my back was tightening up a bit. Discretion was the better part of valor.

The crunches and stomach vacuums really had my abs fired up. I wonder if two workouts a day under 30 minutes each would be better than one long 60 minute or so workout? Beach week might be a good time to make that experiment. 

20130726 Workout Part One

Took today off from work. We're going to the beach tomorrow! Lost to do. Including getting my dredloks twisted at 1000. I got started late with my workout and had to cut it short. I intend to get in the kettlebell swings and ab work this evening. This half of the workout took 31.75 minutes. Proud of that I was working quickly.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Turkish Get Ups
• Strong ( right ) Side x 5 x 15 lb. dumbbell
• Weak ( left ) Side x 5 x 15 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell

20130723 Sweating with the Heat Bugs

I didn't get up early enough to get my workout in before leaving for the office today. I committed to getting it in after getting home. I got home around 7 or so, but didn't get my workout started until about 8 PM.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Turkish Get Ups
• Strong ( right ) Side x 5 x 15 lb. dumbbell
• Weak ( left ) Side x 5 x 15 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
4. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 30, (15,15), (15,15) x 32.5 lb t-bar homemade kettlebell
5. Myotatic Crunch 1 x (6,4) x 5 lb dumbbell
6. The Cat Vomit Exercise 1 x 10

It was still hot and humid outside but not nearly as hot as it usually is in South Carolina in late July. Only in the 80s w/ 70%+ humidity. But that was more than enough for me to be dripping sweat after my second set of TGUs while listing to the "heat bugs", otherwise known as Cicadas, keeping up a racket from the trees. I started my TGUs with a 15 lb. dumbbell but my shoulders and triceps are ready for that yet. Guess I'll stick with the 10 pounder for another week or so.

I was really disappointed with the kettlebell swings. On both my second and third sets I stopped at 15 reps, gathered myself, shook my arms and took some deep breaths before continuing on to get  15 more reps for a total of 30. It was probably a combination of the late hour and my low carb eating for the day up until this workout.

I really slowed down on the myotatic crunches and focused on squeezing hard at the top. I had to pause for a couple of breaths after 6 reps. My abs were firing so hard it was ridiculous. After I finished, I could barely get up off the Bosu Ball my abs were cramping so hard. By this time I had finished a liter of water so I went to the kitchen door and asked someone to bring me a glass of ice water.

With a little more water in my system it was on to the CVE's. I cut the 20 second pause between reps I had been taking down to 10 seconds. I really tried to pull my belly button up to my spine. My abs were fried when I was done. Sweat was pouring off me in rivers, my shorts were soaked as if I had jumped in a pool! This workout took 70.25 minutes, longer than Monday but shorter than Saturday. I can feel just about every muscle from my feet to my neck! I'm gonna be a sore old man tomorrow!

20130722 Outdoor Kettlebell Exhaustion

Last night I did some stretching with the Bretzel 1.0 and 2.0. I also did a couple of Turkish Get Ups for each side without any weights. I just wanted to get everything loosened up and ready to go for today.

It took me a longer time to get to my workout today than I planned but I got it in. When I started it was cool and cloudy. By the time I got to my kettlebell swings the sun had broken through the clouds!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Turkish Get Ups
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Strong ( right ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
• Weak ( left ) Side x 5 x 10 lb. dumbbell
4. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 30, 30, (8,17,5) x 32.5 lb t-bar homemade kettlebell
5. Myotatic Crunch 1 x 10 x 5 lb dumbbell
6. The Cat Vomit Exercise 1 x 10

I completed this workout in 69 minutes which was 3.5 minutes faster than my previous workout. I also used a heavier dumbbell, 10 lbs. rather than 5 lbs., for the TGUs. What I still haven't figured out is which side is really working the hardest during TGUs, the side with the arm holding the dumbbell or kettlebell or the side with arm you use to "post"?  I tried to limit myself to 1 minute between sets of TGUs.

On to swings where I tried to limit myself to 90 seconds between sets. I know I took longer between sets two and three and I still couldn't finish 30 straight reps in the third set, but I kept going with a couple of pauses to get the full 30 reps. Was still an improvement over last time as I did three sets of 25 reps then.

I need to slow down and really concentrate more on the Myotatic Crunches. After watching that video again, I really need to SLOW down. On the Cat Vomit Exercise, I need to really focus on pulling my belly button to my backbone. I'm doing good exhaling hard and completely. After watching that CVE video I realize I need to take fewer breaths, really only one full breathe, between reps. The last few reps I could barely hold myself up with my shaking arms, my triceps were cramping up! By the time I finished the workout I was laid out in my carport like these folks at Swamp Rabbit Crossfit.

20130720 Barefoot and Shirtless Turkish Get Ups with Kettlebell Swings

As my online friend Steve Cooksey often says, I worked out outside, barefoot and shirtless! I've really been off track since 20130710, ten days!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Turkish Get Ups
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Strong ( right ) Side x 5 x 5 lb. dumbbell
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Weak ( left ) Side x 5 x 5 lb. dumbbell
• Weak ( left ) Side x 5 x 5 lb. dumbbell
4. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 25, 25, (12,8,5) x 32.5 lb t-bar homemade kettlebell
5. Myotatic Crunch 1 x 10 x 5 lb dumbbell
6. The Cat Vomit Exercise 1 x 10

This took a long time, 72.5 minutes. This is my first time working the Turkish Get Ups ( TGUs ) into my routine. You may think using a 5 lb. dumbbell is useless but I've only ever really done this exercise one day before and then without any weight at all. When I got done with the TGUs I was nearly wiped out. I could already feel the soreness in my thighs.

Given how I was already feeling after the TGUs, I decided to scale back my swings. Another reason to scale back was that it had been ten days since I worked out. I was doing pretty good until the third set of swings when I had to adjust my tbar with 13 reps to go. With 5 reps to go I was so winded I put the weight down and took several deep breaths and then knocked out the final 5 reps.

You might ask why my only "strength" exercises are TGUs and Kettlebell Swings? Simple, I read about Gray Cook in The Four Hour Body. 

This ( the Turkish Get Up ) is the movement that Gray used most with Michelle Wie, along with the basic swing. The TGU is an elegant solution that includes nine discrete movements which, in combination, address all of the major muscle groups and planes of movement. Gray underscores why the mainstream usually doesn't see it: "The Turkish get-up and swing just aren't sexy enought for the glossy magazines. Am I actually saying that you can be a world-class athlete and only do TGU and swings for injury prevention? Yes, pretty much."

As usual, the six minute ab routine was tough. I was dripping sweat during the CVEs. I wonder how sore I will be tomorrow!

20130710 Turkish Get Ups and Normal Workout

While I was at work today I started practicing the Turkish Get Up without any weights or kettlebells. It's harder than it looks, a real coordination challenge, plus it requires total body strength and flexibility. I use a program called Workrave to remind me to get up from my desk or if I'm standing to walk away periodically during the day. At least three times today I did TGUs.

I didn't get up and get moving early enough to workout before driving down to the office today. So, once I got home this evening I immediately changed clothes and got my workout in.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 32, 33, 30 x 32.5 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I got it done in 26.5 minutes. It was pouring down rain so I worked out under the carport. It was nice to feel the cool rain drops blowing on my skin, however it made for some slippery footing. Felt really good afterwards. Took my second cold shower of the day.

Slow carb diet all day. Haven't eaten any grains, cereals, pasta or breads since my Saturday cheat day. Haven't eaten any additional sugar and just a little cheese and fruit, not even two full servings of either.

Otterbox Defender Saved My Galaxy Nexus

Have I ever told you all that I can be easily distracted? Well I can. I stopped at a rest stop on my way to the office this morning, I have about a 45 minute commute. For some reason as I was walking back to my car I decided to check my email via my Galaxy Nexus  which I bought via Craig's List for a low, low price several months ago.

I get to the car and remember that I wanted to get a plastic grocery bag out of the trunk to put in the passenger compartment for trash. At some point I put my phone down on the roof of the car, instead of clipping it to my OtterBox Defender holster like I should have, and forgot about it. I'm sure you know where this story is going...

I drove slowly through the parking lot and then began to accelerate on the entrance ramp to the interstate. All of a sudden I hear thumping from the trunk and look into me rear view mirror to see my phone tumbling along the road behind me and coming to pieces!

I quickly pull over and walk back to my phone before someone runs over it. I collect all the pieces of my OtterBox and phone. But guess what? Even though the OtterBox came apart and the battery cover came off the Nexus...NOTHING BROKE! Not the case, not the screen of the Nexus, nothing! Yes, it got scratched up a bit but nothing broke and it is fully functional. The OtterBox snapped right back together and is once again protecting my phone. That's pretty F&$*#ing amazing! Thank you Samsung for manufacturing a tough phone. Thank you even more OtterBox because w/o my Defender I'm sure my Nexus would really have cracked to pieces!

20130708 On A Roll

I didn't post yesterday. I did get in a swim, about 30 minutes total in two 15 minute sessions. Also, I ate following the Slow Carb Diet all day except one small piece of cheese late in the evening.

Today I got up at 0545 but still didn't start my workout until after 0700. I've got to do better!

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 3 x 30 x 32.5 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I was even slower today as I finished this workout in 27.5 minutes. I took a longer break than normal between the 2nd and 3rd working sets of kettlebell swings. This was because I had to move my "outdoor gym" out of my wife's way so she could pull her car out of the carport and head off to her office.

I think I hurried a bit on the myotatic crunches. Need to slow down on the descent into the stretch. I was dripping sweat during the CVEs. Overall a good workout. I'm feeling better each time through. Looking forward to getting 75 reps of swings straight so I can add another 5 or 10 pounds. My steps for Sunday were better than Saturday but still a pretty dismal 3730. Weight on Sunday was 257.4 but today was 256.0.

BTW, I joined the Stylez DietBet! The pot is up to $10,250 with 410 players! The game starts in one more day! You still have a chance to get in. You're betting $25 that you can lose 4% of your body weight in four weeks. Of the pot 85% is split between the players who make the goal. Say 60% of the players lose 4%+, then ( $10,250 * 0.85) / ( 410 people * 0.60 ) = $35.42/person! That's about a 42% return on your money in four weeks, plus you'll be healthier for it! Got for it? What have you got to lose?

20130706 Swimming and Free Eating Day

Yesterday was my day to eat anything I wanted, a la Slow Carb Diet and Four Hour Body, and I did. It was the first time I really let loose as Tim Ferriss suggests and I almost, but not quite, made my self sick with carbs ( cereal, chips, fruit, cookies, bread, potato salad, ice cream ), diary and sugar. I'm glad to be eating more cleanly today.

The only exercise I got was about 25 minutes of actual swimming as we spent an hour at the pool in the rain. We had the whole pool to ourselves, just us and the lifeguard. My steps for the day were dismal, only 2809. Weight yesterday morning was 253.4 this morning after the binge 257.4. It's probably mostly water. I'll try to go swimming again today.

20130705 Minimalist Exercise

Four workouts on schedule! I'm really loving this very simple, minimalist approach to working out and losing fat. Could I do more? Sure I could. Will I do more in the future? Absolutely, my mind craves variety and eventually my body will, too. And while this workout is very effective, it is not for all around fitness and or muscle growth. Part of me hates this workout too because kettlebell swings are very taxing, Myotatic crunches are very hard, and the Cat Vomit Exercise ( kneeling stomach vacuum ) just is no fun at all.

The reason I say it's very effective for weight and fat loss is that I've dropped 10 pounds in the last 16 days. I did that when I was only about 66-75% compliant with the Slow Carb Diet, too. I'm going to dial that diet in for the next three weeks before our beach vacation. I might be able to drop another 20 pounds and go from 255.6 down to 235! If I even approach 240 I'll be ecstatic and 245 will make me very happy :-D

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22.5 lb. t-bar homemade kettlebell
• Point B 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 5 x 22.5 lb. t-bar homemade kettlebell
• Swings 30,30,(21,4) x 32.5 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished today's workout in 24.6 minutes, faster than Wednesday but no where near as fast as Monday. I feel like I wimped out a bit on the third set of swings and paused at 21 reps before getting 4 more. My back, glutes and thighs feel well worked. My left hip is still giving me problems, it's painful and still feels like it's going to give out on me sometimes when I'm walking. Speaking of which I only got 4147 steps yesterday. My goal next week is 5000 steps a day. I might be able to average 4500 steps per day this week.

I followed slow carb diet very well yesterday. For brunch I had shrimp and organic spinach sauteed in grass fed butter, eggs scrambled in grass fed butter, organic black beans. I had a couple of handfuls of raw almonds for snack. Dinner was broiled Tilapia filets & broiled summer squash and organic black beans. Later on I had some real american and swiss cheese followed by a couple of tablespoons of almond butter right before bed. 

20130703 Three Workouts on Schedule

I got in a workout before going to the office today! Hoo-ray! Go me! Worked out outside. It was cool and humid, but I was still dripping sweat at the end.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 30,30,25 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 25 minutes. Not why I was slower than Monday. I didn't think I was wasting time. My glutes were burning when I got done with the kettlebell swings. In addition, even though I was consciously trying to relax my arms and shoulders my delts seemed to be the limiting factor on my third set of swings.

Ha! Never finished this post yesterday. By the end of the day I could feel every muscle on my backside from my glutes to the base of my skull. It was a good feeling of having been worked. Still feels good today. July 1st 3203 steps, July 2nd 3539 steps, July 3rd 4542 steps. That's the right trajectory, but a long way to go. Weight today is 256.2 which is up from a low of 253.6 on the 2nd. I expected it as I we had pancakes for dinner on Tuesday and then I ate fruit and ice cream after dinner last night. 

20130701 Good Progress

I got in a workout on Monday! Hoo-ray! Go me! Worked out outside. It was very humid after a brief but heavy morning downpour.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side
3. Kettlebell Swings
• Point A 5 x 22 lb. t-bar homemade kettlebell
• Point B 5 x 22 lb. t-bar homemade kettlebell
• Swings 5 x 22 lb. t-bar homemade kettlebell
• Swings 30,30,20 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 22.75 minutes. That's cooking! I wasn't messing around. I was still a bit sore in my lats and triceps from Saturday's workout and swimming. Felt good to get my workout done in the morning. Got to get more steps in though.