Daily Muscle Top Off

One of the principle of Simple and Sinister is to do a "daily top off" of the muscles. The daily training builds resilience in the muscles. Adhering to the daily, or near daily, training schedule makes your muscles almost soreness proof. The program doesn't require max efforts but you'll also get stronger.

Warmed up with an Original Strength Reset

• Cross Crawl - 20 per side 
• Crocodile Breathing - 2 minutes
• Head Nods - 20 reps
• Rolling - 4 reps left and right first leading w/ arms then legs
• Rocking - 20 reps
• Crawling - 3 minutes

Supersets of Australian Pull Ups and Push Ups 2 x 6, 5

Simple and Sinister

• Two Hand Kettlebell Swings 8 x 10 x 44 lbs
• Turkish Get Ups L, R, L, R, L, R, L, R x 1 x 44 lbs

Finisher

• Farmer's Walk with 2 44 lb Kettlebells

The warm up was good. Took my time with all the resets. Tried to really stretch my hips when rolling. Once I was done with the original strength part I did two supersets of Aussie pull ups and push ups. I increased the reps in the 2nd set from 4 to 5 as compared to last time I did these. Total time 17:25.

Once again I did 80% of the sets for S&S. My left hip was a little sore this morning when I started the swings. But by about the 4th set or so I was fine. I was a little wobbly on the 2nd left handed get up. But the rest seemed solid. The swings were EMOM. I took a little longer than the allotted 10 minutes to do the get ups. Finished S&S in 17:30. 

Having learned my lesson on trying to do the Waiter-Front Rack-Suitcase walks after the extra shoulder work of the Aussie pull ups and push ups, I skipped that series of carries today. After about a 2.5 minute rest from S&S, I just did down and back of the farmer walk, rested a minute and repeated. Kettlebell work done in 23:32.

I actually got in over 10K steps yesterday! I also completed a 24 hour fast.

Simple and Sinister Day 5 on Pearl Harbor Day

Worked at home today. Not much movement. I did an Original Strength reset around 1630 or so.

Pressed Reset

• 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

After finishing work and cooking dinner I got started with Simple and Sinister around 1915 or so.

Warm Up 3 circuits 5 reps each exercise

• Deep, assisted, prying squats
• Hip Bridges
• Light Kettlebell Halo
• Bird dogs

The Practice

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

I hadn't eaten much today and I could kinda' feel it. Warm up took around 16 minutes. I stepped up weight on the last set of swings so that makes 3 of 5 sets at 53#. Finished the swings in 5 minutes. Get Ups were slow. Took 30 - 45 seconds more than 10 minutes.

Here's my post workout dinner. Justin Wilson's baked and broiled pork chop, oven baked sweet potato, lima beans.

Why?

Why does my body ache?

• Because I haven't been exercising.
• Because I haven't been eating correctly.
• Because I haven't been getting daily sunshine.
• Because I've been sitting too much.
• Because I've been lying around watching TV and reading too much.

Why haven't I been sleeping well?

• Because I haven't been exercising.
• Because I haven't been eating correctly.
• Because I haven't been getting daily sunshine.
• Because I've been sitting too much.
• Because I've been lying around watching TV and reading too much.

Why do I feel borderline depressed?

• Because I haven't been exercising.
• Because I haven't been eating correctly.
• Because I haven't been getting daily sunshine.
• Because I've been sitting too much.
• Because I've been lying around watching TV and reading too much.

What am I going to do about this? To begin with I just finished exercising outside in the sun, barefoot and shirtless, as my online friend Steve Cooksey would do. I scaled my workout way, way back since I've exercised so infrequently since our week at the beach at the end of July.

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
• 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
• Strong ( right ) Side x 5 x 5 lb. dumbbell
5. Myotatic Crunch 1x5
6. Cat Vomit Exercise 5 reps

Finished up in thirty-one minutes. I'll try to do this scaled back workout a little faster next time. I will not eat any grains or grain based products today. I will not eat any dairy or dairy based products today. If I feel good, I'll repeat this workout on Tuesday. I shouldn't be sore, but if I am I'll workout again on Wednesday.

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.

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.

Shame on Me

It's been a while since I worked out. I don't think I've done a work out since 20130518. Shame on me for not working out!

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 25,25,10 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 25 minutes and 44 seconds. 

We are going to the beach on 26 July 2013 for a week. That gives me 56 days, or 8 weeks, including today to shed a minimum of 16 pounds. I'm going to do this workout three times a week, swim laps on Saturday and Sunday at the Furman pool and stick to a Slow Carb Diet. I might even be able to lose as much as 40 pounds in the next two months. Stay tuned!

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.

C25K Week 4 Day 2

Yesterday was more or less a day off. I just took four short walks during the day. I totaled thirty one minutes walking or 1.34 miles.

Today I ran in the early afternoon. It was sunny, but cold and windy. I ran on a field that's about a quarter mile around. It has a gentle slope from north to south, the long length of the field. There was also a gentle slope up from east to west on the north end of the field. With all my hill running of late I'll probably be strong for what is hopefully a mostly flat run in April, the Running Nerds 5K.

I got slower and slower with each interval. Here are my times:

Stage	Distance	Time	Pace
WU	404 yards	5:00	21:46
1	428 yards	3:00	12:18
1R	119 yards	1:30	22:07
2	647 yards	5:00	13:35
2R	195 yards	2:30	22:26
3	365 yards	3:00	14:25
3R	122 yards	1:30	21:32
4	598 yards	5:00	14:42
CD	289 yards	5:00	30:26
Total	1.41 miles	21:30	15:14
inc WU/CD	1.80 miles	31:30	17:27

You can check out a map of the run, too. I did some extra walking, about six minutes worth, to get to an even two miles. One of the things that slowed me down over the course of the run was my aching old knees.  My left knee, actually where the muscles attach just below the knee on the inside front of the shin ached more and more as I ran and walked.

I've been taking about 3 grams of fish oil a day to help with the joint pain, among other things. Today I bought a joint supplement but it takes seven days plus for new supplement to kick in. I should have done some research before buying today. Found some better supplements. I'll buy those next month. I'm hoping to stop taking Naproxen twice daily for all my aches and pains. One good thing about wearing my Vibram FiveFingers all day most days as well as for running is that my ankles, hips and lower back are not giving me troubles and pains. Only my knees are bothering me. Losing weight, in addition to the proper supplements, will help. I've pretty much eliminated inflammatory foods from my diet.

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.