Simple and Sinister Day 2 - 20151204

This morning before leaving for work I pressed reset on my body with the Original Strength program. I also did two "shoe" turkish get ups, unloaded except for balance a shoe on the knuckles of the fist of my upraised arm.

This evening I pressed reset again as a warmup before doing Simple and Sinister.

Pressing Reset consists of

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

Simple and Sinister

• Kettlebell Swings 5 x 10 x 35#, 35#, 53#, 35#, 35#
• Turkish Get Ups 5 x 1 x 35# (per side)

That's it. A lot less volume than 300 swings a day but I'm gong to work on using the 53# kettlebell for all 5 sets. I could feel a big difference between the 35# and the 53#. I'm also still getting used to doing the get ups with the 35#. I'm also going to focus on cleaning up my diet. That is all for today.

Kettlebells in the Evening

Yesterday I walked about 16 minutes after lunch. I'm going to try to walk for at least 15 minutes after meals as often as I can. Today after breakfast I started a 24 hour fast. I didn't have lunch but I did take my early afternoon walk.

This evening though I left work a bit late I was determined to get my training in and I did. I'll continue getting up earlier so I can start training in the morning.

Warm up walk 0.51 miles in 11:22 for an average of 2.7 mph.

Warm up calisthenic circuits 5 reps per exercise,  (per side or direction if a unilateral type exercise) 13:10 minutes.

• Prying Goblet Squat w/ 25# kettlebell
• Lying Hip Extension
• Halo  w/ 15# kettlebell
• Flying Dog

The Practice

• Kettlebell Swings 15x10x35# Two Handed
• Turkish Get Ups 6x1x25# (per side)

Same sets and reps as last time. Just trying to make sure my conditioning is solid again before I increase the reps. I was pretty sore yesterday from the race walk on Saturday and the kettlebells on Sunday. Felt better today. I'll probably be sore again tomorrow but it is so worth it.

75 Straight Kettlebell Swings

I walked 1.6 miles in 31 minutes at lunch time. I stopped at Wal-mart on the way home. Even though that made me later than usual getting home, I did not snack. I did a couple of chores then got straight to my brief workout.

• Two Leg Hip Extension 20 reps
• Flying Dog 15 reps per side
• 75 Kettlebell Swings Straight! 10#
• 10 Myotatic Crunches on Swissball
• Cat Vomit Exercise 10 reps

Proud of myself for powering through the swings. Even with such a light weight I could feel my thighs and calves burning. Now an hour or so later I can feel soreness in my back muscles. Thankfully my abs didn't cramp up like they did the last two workouts.

After my workout I had a nice slowcarb dinner of broiled salmon, cabbage, black eyed peas and water. 

A WOD Full of SUCK

That's how one of the other members of Distinct Crossfit described yesterday's workout, "A WOD Full of SUCK!" I got to the box late. I went home first to make sure my son had gotten home okay from his first day on his new job! Congrats Isaiah!

Anyway, people hard already begun the warm up when I got there so I only got in two rounds of it.

Start up
3rds
20 jax
10 PVC jerk
10 jump pull ups

Strength
Strict Press
Week 2
Pull chart for loads

Oly skill
5 pressing snatch balance after every round of strict press
45/35 or lighter

Metcon
800m run
then
21-15-9
S2OH 105/75
Pull ups

Finisher
Lacrosse ball shoulders/back
Lacrosse glute
1 min banded IT stretch per
1 min band hammy per side

There were a lot of people at the 1815 class yesterday. I ended up working in on the strict press with two younger guys who are not as strong as I am. This also threw me a bit behind the class because I had to increase the weights they were using after each of their sets. My strict press was 3@110#, 3@125# and 5@140#. Coach Derrick said he thought I had three more reps in me for that max set. I could feel my low back protesting a bit which is why I stopped. I need to get a weightlifting belt that fits my currently and temporarily big gut.

The snatch balance was quite hard, first off my shoulders were tired and my heels were coming off the floor and pitching me forward. I think it was due to lack of mobility in my hips and ankles. Got to to work on those areas.

The metcon was a KILLER! Running outdoors on pavement, in the heat and humidity, going up and down even slight hills is a lot different that running indoors on a treadmill with no change of incline set up. Sunday I was able to run 1600M w/o stopping or walking at all on the treadmill. Yesterday I had to walk a two or three times to complete the 800M. Once again I was the last one back from the run by a long stretch. Oh and those young guys that I'm stronger than? They are way, way better at running, metcons and bodyweight movements than I am.

Then we were on to 3 round of Shoulder Two Over Head supersetted with Pull Ups. First round reps were 21 of each movement, 2nd round 15 reps each, 3rd round 9 reps. Remembering how a workout partner, Tyrone aka Tynado had me scale down the weight on power cleans the day before, I scaled the S2OH weight down to 95#. I can't yet do good pull ups so I did jumping pullups. I had to break the 21 and 15 rep rounds down into smaller chunks.

I'm so used to doing strict movements that I did my first round of S2OH strictly before I noticed that everyone else was doing a "push press", dipping a bit at the knees and using their legs to help get the weight up. Believe you me, I did push presses the 2nd and 3rd rounds.  I almost went unbroken on the round of 9, I had to wipe my sweaty hands after 3 reps of pull ups but I got the final 6 unbroken and I did the 9 S2OH unbroken with Coach Derrick urging me on.

I finished in 15:25. It really was a KILLER! There was one guy, older than most but I don't think he's older than me, still doing banded pull ups when I finished. Banded pull ups are harder than jumping pull ups, so I had an advantage. Plus I'm pretty sure he used the Rx weight for the S2OH.

 I didn't do the prescribed finisher. I did use a foam roller on my back and hip flexors. I also did my Prasara Yoga cool down routine. This was my fourth day in a row working out. I was feeling really beat down. I took a "Contrast Shower", which I read about on Confessions of a Crossfit Coach, in order to help speed my recovery when I got home. I also iced my back and right shoulder. By the time I had finished dinner my left hip socket was hurting so bad I could barely walk.

My doctor says the cartilage is just all rough and worn in there and there is nothing to be done about it. I'm not yet a candidate for hip replacement and hope I'll never be. The more weight I lose the less it should bother me and the only way to lose the weight is to move more and eat better and moving more just makes it hurt. So I've just got to suck it up and keep moving. However, I will be taking today off to give these aching joints a chance to settle down.

Basics Week 4 Day 2

Four days of slacking off. Time to get busy after a day of sitting out in the sun watching my son, Isaiah, play in a lacrosse tournament.

Chin-ups: Week 3 Day 2
Push-ups: Repeating Week 2 Day 2
Squats: Week 4 Day 2

Intu-Flow warm up routine from the BB4FL 7 minutes.

Plan: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 6, Australian Pull-up 5, Assisted Chin-ups 6, Australian Pull up 5,  then 1 Max Hang & Negative Chin-up
Push-ups 10,12,9,9 max ( at least 12)
Squats 27,34,27,27 max ( at least 38 )

Actual: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 6, Australian Pull-up 5, Assisted Chin-ups 6, Australian Pull up 5,  then 1 Max Hang & Negative Chin-up
Push-ups 10,12,9,9 max => 14

Squats 27,34,27,27 max => 46

20 minutes, 3  minute break then

6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

29 minutes total.

Prasara cool down: 15 minutes.

It's amazing how hard the primary part of this simple workout can be. I was barely getting my breath and heart rate down near normal during the two minute rest break between rounds. CRAZY I tell you CRAZY! By the time I finished all five rounds all I could do was collapse on the floor and gasp for breath for three minutes. 

Then I did the 6 minute ab routine. The total time for calisthenics and ab work was 29 minutes. The five rounds of calisthenics took 20 minutes. Get this I did 171 squats! That's CRAZY! I did far fewer chin-ups/autralians ( 23 ) and push-ups ( 54 ), but that's still a significant amount of upper body work. It's a significant amount of work in 20 minutes in my opinion.

When I got to the ab work my quads were so tight, so exhausted that I could barely keep my position on the bosu ball for the myotatic crunches. And my breathing and heart rate quickly soared even though there is really not a lot of movement to the exercise. A 1 minute breather then I was on to the stomach vacuum or CVE. The first couple of reps had me feeling light headed but I persevered. 

I collapsed again for a couple minutes once I completed the ab work. I moved on to the yoga. I'm glad I did as it stretched out my quivering muscles and helped me get my breathing and heart rate back under control. Now I'm doing my part of dinner prep, broiling wild salmon filets, and I can barely stand. I'm just exhausted. I don't even know if I can eat. I just want to drink some more water, take a shower and collapse into bed either with a book or a couple of episodes of some show on Netflix.

Tired of Starting Over Then DO NOT QUIT

So, I haven't worked out again for seventeen days, not since I tweaked my back working out when I was in Atlanta for DevOpsDays. I've seen the slogan which is the title of this post on Facebook, Twitter, Google+ and elsewhere on the internet. I need to make it my motto. I keep beginning workout plans and stopping, beginning to eat more healthily and stopping. I've got to get in a groove and stay in it.

Fellow sysadmin and online acquaintance @magurski inspired me with his weight loss tweet:

lost 2.4 lbs since his last weigh-in! Magurski's lost 61.8 lbs so far. #myfitnesspal - Michael A. Gurski (@magurski) October 19, 2013

My wife and sons left a couple of hours ago to ride their bikes on the Swamp Rabbit Trail. I still don't have a bike and my hip has still been bothering me so I decided not to go along. I could have rented a bike, but again you wouldn't believe how uncomfortable riding a bike with an irritated hip socket can be.

Therefore I took a page out of another of my online, Steve the Diabetes Warrior, acquaintance's play books and got my workout in outdoors, barefoot and shirtless. Again, I did a light, brief routine to get myself back in the groove hopefully without hurting anything or making myself too sore.

1. Two-legged Glute Activation Raises 1 x 15
2. Flying Dogs 1 x 15 per side, alternating
3. Kettlebell Swings
• Point A 5 x 12.5 lb. t-bar homemade kettlebell
• Point B 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 5 x 12.5 lb. t-bar homemade kettlebell
• Swings 30, 30 x 17.5 lb t-bar homemade kettlebell
4. 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
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise 5 reps

I finished this routine in thirty-two minutes. I focused on keeping my core tight during the kettlebell swings so as not to repeat the back tweaking, injury. I need to slow down on the myotatic crunches and hold at the top position for a few seconds. The TGUs really had my heart pounding and my lungs working like a bellows. Rising from a supine position to standing and then returning to a supine position repeatedly can be quite a workout even with a light weight. Next workout on Tuesday. 

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!

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. 

20130629 Only Two Workouts for the Week Again

I was awake off and on from 0530 this morning. I should have gotten up but I kept reading and dozing off then waking up, repeat. Finally got up around 0700. Spent a few hours drinking coffee and water, playing games on my tablet and doing chores around the house. Just finished my workout at about 1130.

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 25.8 minutes. I'm really happy with my progress on the kettlebell swings. I really focused on moving through the MCs slowly, getting a full stretch and a hard squeeze at the top. I focused more one the CVEs.

Four weeks until the beach! Got to get three of these workouts per week and swim at least twice a week. I'm doing better on the Slow-Carb Diet. I'm also reading a great book Eat Move Sleep. It's The Slight Edge approach to health. I only averaged about 4000 steps the last two days, not good.

Even with my inconsistent workouts and only being about 66-75% compliant w/ the Slow Carb diet on a daily basis I've lost seven pounds in two weeks! I really may drop below 240 by the time we go to hte beach as I'm at 254.6 today.

20130626 Not as Early as I Had Hoped

I got up at 0530 this morning. Spent about an hour drinking coffee and water as well as doing chores around the house. I finally got started on my workout at 10 minutes until 0700 or so.

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 25,25,25 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x (6,4) x 5 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 25 minutes. I pushed hard, but also made myself relax and flow, on the last work set of swings to get 25 reps. Abs started burning around rep 6 on the MCs I paused and then cranked out the final four. I've got to focus and pull my abs in harder, empty my lungs more fully on the CVEs. I really do not like the CVEs.

I missed my Monday workout. :-( Meant to do it Tuesday but got up late, then was too tired when I finally got home at 1930 last night. I really must get three of these sessions in per week from now until the week of our beach vacation.

I ordered a new pedometer which should arrive today so I can get back to counting my steps. I've fallen off pretty badly with my eating this week. I've had a late night bowl of cereal two nights in a row. I ate sushi, including rice, yesterday. For dinner last night we had chicken stir fry with noodles and rice. Definitely not low carb, not even slow carb. Got to do better.

20130620 A Day Late But Better Than Never

I never got around to working out yesterday even though I "worked" at home. Actually, it turned into a non-working, mental health day. I worked out this morning, not as early as I would have liked but I got it in before 0830.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
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 25,25,20 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 25.6 minutes. I knocked it out! I had an appointment to get to at 0900 so no messing around.  I used a 5 lb. rather than a 10 lb dumbbell for the Myotatic Crunches to make sure I could do them really slowly with good form. Must get in my next workout on Saturday before going to ATL.

No breakfast, just black coffee, water and supplements. Lunch of baked fish, greens and great northern beans ( skipped the cornbread, yay me! ) at OJ's Dinner after my appointment. I weighed 263 today after my workout. Probably would have weighed a little less but we had spaghetti and meatballs for dinner last night. Only 1787 recorded steps so far today as I left my pedometer at home when I went out to my appointment this morning :-(

20130617 After Work Exercise

I didn't get up early this morning. After a frustrating, non-productive morning I just got in my workout.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
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 25,25,(15,6) x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 10 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 27.5 minutes. I did the entire workout out doors thanks to my daughter's gift to me for Father's Day: an exercise mat! No messing around ripping CDs and checking the mail ;-)  My back is a little tight but I think it will be okay.

No breakfast, just black coffee, water and supplements. Late lunch of leftover salad, steak, red beans and baked asparagus. I weigh 264 today at the end of the day. I think I would feel better weighing first thing in the morning. Only 3132 steps so far today :-(

20130615 Still Not on Track but Getting Closer

I missed my Monday workout. I didn't get up early this morning. I am working from home today, so after a productive morning I just got in my workout.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
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 25,25,20 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 8,2 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 32 minutes. I did the trip to the mailbox and ripped some CDs, :-( . Good form when doing the myotatic crunches, probably the best form since my first time doing them. Better form on the  Cat Vomits, too. Man, I still can't believe how taxing three work sets of kettlebell swings can be! I'm sweating like a pig.

Eating is still not nearly as compliant as I would like. I'll do better, only six weeks to the beach! I want to be below 240 when we leave for Isle of Palms! I weigh 261 today.

20130612 Minimum Effective Dose

I missed my Monday workout. I didn't get up early this morning. I am working from home today, so after a productive morning I just got in my workout.

1. Two-legged Glute Activation Raises 1 x 20
2. Flying Dogs 1 x 15 per side alternating
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 25,25,10 x 32 lb t-bar homemade kettlebell
4. Myotatic Crunch 1 x 6,4 x 10 lb dumbbell
5. The Cat Vomit Exercise 1 x 10

I finished this work out in 27 minutes despite a short delay to setup a CD to rip and typing in all the info between my set of Glute Activation Raises and Flying Dogs. I said last time I wouldn't do such a thing again, so better discipline on Friday is a must! I much better form when doing the myotatic crunches, probably the best form since my first time doing them. I can tell because my abs were really cramping and getting tight. I could tell even further because of the really strong reaction I was getting from my abs during the Cat Vomits, too.

At best I was only 50% compliant with the Slow-Carb diet since Saturday. I' think I'll do a fast, Eat Stop Eat, for 24 hours after breakfast tomorrow and resume Slow-Carb with lunch on Friday. Then I'll use Saturday as a "eat all and everything I want day" and get strict on Slow-Carb Sunday - Thursday next week then repeat.

Paleo Food Report 20120303

I haven't taken any food pictures or reported on my paleo/primal eating in quite a while. Here is a report from yesterday, 20120303.


Breakfast: 3 egg spinach omelet and a large serving of fish.


Snack: Large portion of cheese, small bit of salami. Yes, I know cheese is not paleo/primal. All I can say is, "Behold the power of cheese!"


Dinner: Large portion of roast beef, broccoli, cauliflower, green beans, green peas, carrots, corn and a sweet potato.


I reckon that's about 90% paleo/primal compliant and extremely low carb. :-)


P.S. I stayed up too late and succumbed to the temptation of a couple tablespoons of peanut butter and strawberry jam. Definitely not paleo or primal by any stretch of the imagination.

Primal Challenge Day 19

Day 19 ( 20120120 ): Breakfast was lots of black coffee as usual. I kinda' grazed my breakfast over the course of a couple of hours. It consisted of three free-range boiled eggs, 3 or 4 slices of bacon, a bunch of raw cauliflower and a little salad w/ raspberry vinaigrette dressing. Dinner was Everyday Paleo Salisbury Steak, sweet potatoes and green beans. I drank a lot of water today. Now I'm having a combination of Crystal Light Iced Tea and Lemonade. I had two tablespoons of raw almond butter for dessert. Oh, the Salisbury Steak was made with grass-fed ground chuck. I thought it was quite tasty, but my family found it to be a bit gamey.

My only exercise thirty or so minutes of walking total. I intended to do a PBF LHT workout this evening, but I got home late and had to cook dinner. I'll get in both a LHT workout and a C25K run tomorrow.

Primal Challenge Days 14 and 15

Primal Challenge Day 14 ( 20120115 ): I honestly don't know what I ate most of yesterday. I do know that I ate two bowls of Seafood "Who Needs Rice" Jambalaya for dinner. Oh, LEB made an apple pie in the early afternoon and I couldn't resist having some. What else? Can't remember.

Primal Challenge Day 15 ( 20120116 ): I drank coffee with some sugar and condensed milk instead of my normal black coffee. Never got around to breakfast or lunch. I ate two bowls of beef stew for dinner. Not exactly primal as it had potatoes and corn among the ingredients. I also had 1 oatmeal and 1 white chocolate macadamia cookie ( LEB is on a baking spree at exactly the wrong time! ) in the mid-afternoon before heading to the movies with my sons. I drank mostly water during the day and had some Crystal Light Iced Tea/Lemonade with dinner.