Find Inspiration Where You Can

I wasn't feeling like doing my training today. It was a rough day at work. Plenty of disappointments. On top of that all bad news with the crazy stuff at the pool party in Texas and the young man who committed suicide after being wrongly imprisoned for 3 years WITHOUT a trial. I was just feeling down. Came home and stretched out on the bed and listened to episode 174 of Half Size Me. That was enough to get me up and out of the door.

When that finished, as I was warming up I listened to The Super Strength Show interview with Robby Robinson. Robinson was one of my bodybuilding heroes back in the day. His interview got me totally pumped up for the meat of my training. I did things a little different today. I shortened my walk and spent some time practicing with my jump rope.

Warm Up Walk 0.27 miles in 6:26 minutes for average speed of 2.5 mph.

Jumped Rope 7:17 minutes, really bad. I need a lot of practice.

FMS Corrective Exercises and Calisthenic Circuits 34:02 minutes.

• Prying Goblet Squat w/ 25# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11, 12, 13, 14, 15x35# Two Handed
• Kettlebell Swings 5x16, 17, 18, 19, 20x35# Two Handed
• Kettlebell Swings 5x20x35# Two Handed
• Turkish Get Ups 8x1x25# (per side)

I had a good session overall. Did all the reps as prescribed in Tracy Reifkind's Workout #3. Tried opening my hands a bit at the top of the swing, when I remembered, to give my grip and forearms a bit of rest. Focused on getting my hips back and keeping my shins vertical. I really think my cardio fitness is increasing.

I added a set of get ups as planned. Felt strong and fluid doing them after the first set which was a little wobbly. I'm tempted to increase the weight, but I'm gonna hold off until I'm at 10 sets up of getups.

Total kettlebell time 41:55 which was quite a bit slower than the last workout. I didn't rest extra long between swings and getups. Surely the extra set of getups didn't take an extra 4 minutes. I don't know where I lost the time. Started doing some extra rolling of my hip flexors but my calves and feet started cramping up so I called it a day.

Walk for Lunch and Evening FMS Exercises

I took a walk at lunchtime. I covered 1.41 miles in 32:48 for an average speed of just 2.6 mph. Much slower than my 3.1 mph walk on Saturday evening with Laura.

This evening I did my FMS corrective exercises. I got them done in 12:48. Once again I did some extra rolling of my hip flexors after I was done with the FMS prescribed stuff. Nearly at 10K steps at the time of this writing with 9889. I'm sure I'll get the 10K before I go to bed.

Grip Failing Before the Rest of Me

Had a really good training session today. Started out by doing some yard work first. My wife was cutting bushes so I took our yard waste can over to the side of the house where she was working and filled it up with cut branches. It was somewhere in the mid 80s degrees Fahrenheit. It took about 30 minutes so I was nice and sweaty when I finished.

I started not to take a warm up walk since I had just done the yard work. But I went on took the walk. Then I proceeded with my normal warm up.

Warm Up Walk 0.69 miles in 16:41 minutes.

FMS Corrective Exercises 16:43 and Calisthenic Circuits 14:26 minutes. Total 31:09.

• Prying Goblet Squat w/ 25# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

So, the swings. I'm getting better cardiovascular fitness. The part of me that gives out first seems to be my grip. I could feel some grip fatigue after the 10th set, the set of 15 reps. By the time I finished the 15th set my grip was really about fried. But I kept going.

I think around the 17th set I paused my timer and Tracy Reifkind's video of Workout #3 and took a few extra seconds to breathe and shake my arms. Then I pressed on. I completed my final five sets at 20 reps each.

I did seven sets of Turkish Get Ups as planned. Not nearly as wobbly. At least one time my outstretched leg came up off the floor. Also, my half raised leg has a tendency to sort of collapse inward as I'm in the rolling up phase. I need to correct that. I think my hand and arm position is getting better, more solid. I finished my kettlebell work in 38:09. Three minutes better than my previous training session. I did 305 reps, which is two more than the prior session as well.

And just so you'll know that I wasn't kidding about how wet my shirt today I was wearing a shirt from the Furman Sports Medicine Center that apparently has painted on letters. After I collapsed on the ground at the end of my workout this is what I saw when I got up. You can see the mirror image of most of the words that are on the back of the shirt to the right: Discipline, Attitude, Backbone. That's some sweat for ya! BTW, I'm at 8225 steps for the day. I don't know if I'll reach 10K or not before bedtime, but I think I've put in plenty of work today.

Recovery Day

Nothing special today. Walked 2.33 miles in 51 minutes for an average of 2.7 mph. Once I returned from my walk I did the corrective exercises recommended as a result of the Functional Movement Screen. That took about 14 minutes. I did a little extra release of my hip flexors, calves, ankles and feet. That's it.

Thanks to Tim Ferriss Triple H and HalfSizeMe Heather

Sunday we went on a long, long (for me) hike in the mountains. It was fun but it took a lot out of me and made me very sore in the feet and calves, and to a lesser extent in my low back and hip flexors. This hike was in lieu of my scheduled kettlebell training. I was too sore for kettlebells on Monday but did do some exercise.

I'm on call this week and wouldn't you know it, in the wee hours of Tuesday morning I was paged and up for 2 or 3 hours. I slept in after that, but not enough. I went into the office in the afternoon and worked later than normal. When I got home around 1900 hours I changed into my workout clothes and stretched out on my bed for a few minutes listening to an inspirational weight loss oriented podcast, Half Size Me, by Heather Robertson. I fell asleep for about 20 minutes listening to it.

I woke up feeling somewhat more refreshed but kinda' not wanting to train. I rewound the episode of Half Size Me to the point where I fell asleep and started listening again. I also thought about an interview with Triple H, of WWE fame, by Tim Ferriss in which Triple H talked about how he never missed a day of training even when traveling and currently trains at 2200 hours after a full day's work as an executive for WWE. I decided to at least go for a walk and before I knew it I was feeling even better and got down to my kettlebell training.

Warm Up Walk 0.60 miles in 14:05 for average speed of 2.5 mph.

FMS Corrective Exercises and Calisthenic Circuits 30:13 minutes.

• Prying Goblet Squat w/ 25# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11, 12, 13, 14, 15x35# Two Handed
• Kettlebell Swings 5x16, 17, 18, 19, 19x35# Two Handed
• Kettlebell Swings 5x19x35# Two Handed
• Turkish Get Ups 7x1x25# (per side)

So, my kettlebell training took 48:37 minutes. That's 10 minutes longer than last time. I did 299 reps of swings with the same weight as opposed to 292, and one more set of get ups. All as planned. However, I think I took a much longer break between swings and get ups, on the order of 4 or 5 minutes versus 2.5. I think I'll chalk that up to residual tiredness from the on call work and the long weekend hike.

Overall it was a good training session. I focused more on getting the hip hinge better and could absolutely feel more of a good ache in my hamstrings and glutes when I finished. The higher volume or reps, still every minute on the minute, combined with the additional 5 minutes required for the 4th group of 5 sets really had my heart racing, lungs pumping and sweat pouring.

I occasionally got a little wobbly on the turkish get ups. I think that was due to the accumulated fatigue and the fact that I'm really trying to focus on proper hand, arm and shoulder position on the hand/arm holding the kettlebell. Getting better every time! Also, I ended the day w/ 9246 steps.

Too Sore for Kettlebell Training

Yesterday's hike left me too sore today for kettlebell training. My feet and calves are SORE! My back and hip flexors a little less so. I decided to take it easy today.

I did my FMS corrective exercises. Took me about 23 minutes. I also did extra rolling of my calves and hip flexors. I used some PVC pipe (was reminded about using PVC pipe for fascia release by a video about releasing the rectus femoris muscles) I picked up at home depot instead of a traditional foam roller. The foam roller I have isn't really strong enough to support my weight and deforms when I'm really getting into it.

Once I was all warmed up and stretched out I went for a short walk. Just 25 minutes and about 1.1 miles. Legs still sore but they'll be better tomorrow. Glad I got it in.

Getting Better on Swings

Today is my daughter's birthday. We're going out to dinner. I left work a little early so I could get in my training. BTW, I was ending a twenty-four hour fast this evening. I hadn't eaten anything since about 1400 hours yesterday. So, I actually fasted for about 27 hours. I was a little too hungry when I got home so I ate a little fresh pineapple, beef jerky and almonds. About a handful of each.

FMS Corrective Exercises and Calisthenic Circuits 30:48 minutes.

• Prying Goblet Squat w/ 15# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11, 12, 13, 14, 15x35# Two Handed
• Kettlebell Swings 5x16, 17, 18, 18, 18x35# Two Handed
• Kettlebell Swings 5x18x35# Two Handed
• Turkish Get Ups 6x1x25# (per side)

I was really slow getting going. I attribute it to ending the fast. Also, I was initially listening to some chill music. I changed the music after the FMS and the first circuit to something more upbeat. That helped get me revved up. I told myself if I'm not pumped up by the end of the warm up I'll just postpone the main part of the workout until tomorrow but I was ready!

I blazed through my twenty sets of swings. My grip was just barely hanging in there. I did 292 reps in 20 minutes today. Each set was started at the top of a minute during those twenty minutes so rest intervals were gradually decreasing. 

I managed to start my get ups after about 2.5 minutes of rest. I powered through them. I was starting to get some minor cramps in my calves and feet. BTW, I was training completely barefoot again. Got the six sets I promised myself. Also followed the plans I had laid out a couple of sessions ago for swings. This was my third attempt at Tracy Reifkind's Workout Three. Total kettlebell time 38:42. I also walked for 37:12 earlier today.

Another Round of FMS Corrective Exercises and Walking

Once again not much to report. After I got home and relaxed for a few minutes went for a walk with my spouse. We walked 2.43 miles in 49:27 for an average of 2.9 mph. Seem to walk much faster when walking with someone else.

After the walk, I checked a couple of things for work. Then I did the corrective exercises I was assigned as a result of my Functional Movement Screen. So far it takes me about twice as long to do the exercises as compared to the time listed on the handouts I was given. These exercises do make me feel good though some of them are quite difficult. Over 11K steps so far today.

Every Muscle from My Neck Down to My Heels

When I finished working out last night, it seemed as if I could feel every muscle along the posterior chain from the base of my skull down to my heels. Thoroughly torched. So tired I couldn't bring myself to write this post last night.

I got started with my training very late in the evening. I left work late. Then I went and bought a barstool to use at my standup desk when I grow tired of standing. From there I went to Costco and got some groceries including the wild salmon I ended up cooking for dinner.

Once I got home, no one else had started dinner so I got busy and whipped it up. Broiled salmon, rice and mixed vegetables. Once the fish was in the oven I turned things over to my son and got on with my training starting at 2047 hours. BTW, I walked at lunch time 1.32 miles in 31 minutes. I therefore decided not to do a warm up walk last night but to instead do my FMS corrective exercises and then proceed with my normal warmup circuits.

FMS Corrective Exercises and Calisthenic Circuits 37 minutes.

• Prying Goblet Squat w/ 15# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11, 12, 13, 14, 15x35# Two Handed
• Kettlebell Swings 5x16, 17, 17, 17, 17x35# Two Handed
• Kettlebell Swings 5x17x35# Two Handed
• Turkish Get Ups 6x1x25# (per side)

I stuck to the plan I laid out in my post about my first attempt at Tracy Reifkind's Workout 3. Following my plan I got a total of 284 swings in 20 minutes which was 14 more reps than my previous attempt even though I didn't work up to 20 reps in the third group of 5 sets.

By the time I finished the swings I was again soaking wet with sweat. But I didn't let that deter me from doing my Turkish Get Ups. I toyed with the idea of doing seven sets of Get Ups but I think I'll wait until next week to bump that number up. I was a little shaky in the side plank position a couple of times but managed to regain my position without hurting myself. 

If it's possible I was even more sweaty than at the end of the swings. I had just enough energy to put my equipment away (by this time it was 2215), take a shower, and eat dinner. I watched a little TV and iced my right shoulder. I turned off the TV and lights around midnight, read about two pages of a book and went to sleep. Also, I ended the day with nearly 13.4K steps!

Walking and FMS Corrective Exercises

Not much to report today. I walked at lunch time. I covered 1.68 miles in 43:24 at a paltry 2.3 mph. It was humid, and I didn't want to get super sweaty. I've walked over 10.5K steps today.

This evening I did my the corrective exercises that were assigned to me after my first Functional Movement Screen. Two exercises gave me trouble tonight, pushups and planks with one hand and one foot raised off the floor. I haven't been doing pushups for a couple of months because I've been trying to let my right shoulder settle down. So, where I was easily doing 15-20 pushups before I struggled to get the prescribed 10 reps tonight. As for the variation of plank I mentioned, I just couldn't hold myself stable so I reverted to the first variation I was prescribed a plank on toes and elbows.

First Attempt at Tracy Reifkind Workout Three

As planned I stepped up to Tracy Reifkind Workout #3. It was more challenging than I thought it would be. I did not do my FMS corrective before hand as I wanted to make sure I had plenty of energy for 20 sets of swings. Also, I wanted to get done in time to see most of the NCAA Division 1 Men's Lacrosse Championship as I didn't get started working out until about 12:05.

Warm Up

Walk 12:00, 0.56 miles for an average of 2.8 mph.

Calisthenics 3 circuits 5 reps each 12:04 minutes

• Prying Goblet Squat w/ 15# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11, 12, 13, 14, 15x35# Two Handed
• Kettlebell Swings 5x16, 17, 18, 19, 20x35# Two Handed
• Kettlebell Swings 5x15, 10, 15, 10, 15x35# Two Handed
• Turkish Get Ups 6x1x25# (per side)

My warm up walk was a bit speedier than usual. Once I finished the calisthenic circuits I was sweating as much I normally am after the first 5 sets of swings. I focused on staying upright and keeping my feet straight on the goblet squats. That was my primary focus for the warm ups.

On to the swings. The first five sets were easy, a nice gentle warm up. I was sweating even more when I finished them. Then laddered up to fifteen reps during the second group of five sets same as Workout Two. Here is where things got interesting, instead of 5 sets of 15 reps like last time I laddered up to 20 reps. This was really hard. On the set of 19 reps as I was finishing up to park the kettlebell I lost my grip and dropped it between my legs. Never done that before.

After getting the 20 reps in the final set I was so freaking winded I knew I couldn't continue at 20 reps. So, I dropped down to 15. I was still winded and dropped down to 10. Went back up to 15 but couldn't sustain it, down to 10 reps again. Finished up with 15 reps. My grip was totally fried, I was soaking wet with sweat and puffing like a steam engine. That made a total of 270 reps of swings!

After about 2.5 - 3 minutes rest I started in on the Get Ups. I really need to bring this rest period down to one minute. When I did get started the get ups felt good. Decided to do six sets instead of my normal 5. One of the goals of Simple and Sinister is to do 10 sets of get ups. I'm going to work up to that while I'm working my way up to mastery of 20 rep sets of kettlebell swings. Total kettlebell time 37:54.

Next time instead of following Tracy I'm going to workout up like I did to get to 15 reps. On the third group of 5 sets I'm going to do 16 reps each set, and do the same for the 4th group of sets. The following training session I'll do 16,17,17,17,17 for the 3rd group and 17 for all sets of 4th group. Session after that 16,17,18,18,18 and 18 for all sets of 5th group. And so on until I get up to 20 reps.

I'll do my FMS corrective exercises later on this evening. I may get in a longer walk, too but not sure about that. Oh, after my walk I did my whole training session completely barefoot.

Yesterday's Kettlebell Training

I was too tired to make this post last night when I finished training. Got up very early to go have breakfast at LeGrand Bakery with my wife. Then from 1000 to nearly 1200 I underwent a Functional Movement Screen. It was quite humbling. Out of a possible score of 21 I only got a 9. The practioner who did my FMS filmed me and took pictures. That too was humbling because I could really see just how fat I am. It is easy to fool oneself just looking in the mirror. But pictures and video don't lie.

The disappointment with my current weight began last weekend when I looked at the pictures from my daughters graduation. I saw an old looking, fat man when I saw myself. I've really got to do better and that led to a redoubling of my commitment this week, including getting the FMS which I had been reading about and hearing about for a few years without getting it done.

Warm Up

Walk 13:01, 0.52 miles for an average of 2.4 mph.

Circuit 3 circuits 5 reps each 16 minutes

• Prying Goblet Squat w/ 15# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 5x15x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

Warmup walk was normal. I took a bit longer on the calisthenic circuits to pay attention to form. I got some tips that applied to the movements from the FMS, particularly the Flying Dog and Squats.

Kettlebell swings were good. Even though yesterday was my third time doing Tracy Reifkind's full Workout #2 of swings I was still super winded. After a break of 2 or 3 minutes I got on with the Turkish Getups. My heart rate and breathing quickly ramped back up. I paid close attention to my form. I've still got a lot of rough spots to polish, many of which are related to things uncovered in teh FMS. Finished the entire training session in 30 minutes.