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.

Five Week Hiatus

I call it a hiatus in the title, but it was really just....laziness. I haven't worked out since 20130802. Finally got myself to workout today. It took me nearly all day to do it but I did. I kept telling myself, just go out there and do a little bit. Don't try to do the whole workout, don't try to do as many sets or reps and as much weight as you did back at the beginning of August. Just get out that and do a little bit.

Finally after watching my favorite NFL team, The Steelers, lose I got out there so I could watch my favorite tennis player, the beautiful, talented and tremendously athletic Serena Williams.

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 17.5 lb. t-bar homemade kettlebell
• Point B 5 x 17.5 lb. t-bar homemade kettlebell
• Swings 5 x 17.5 lb. t-bar homemade kettlebell
• Swings 20, 20 x 27.5 lb t-bar homemade kettlebell
4. Turkish Get Ups
• 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
• Strong ( right ) Side x 5 x 10 lb. dumbbell
5. Myotatic Crunch 1x10
6. Cat Vomit Exercise 10 reps

As you can see, I lowered the weight on all sets of kettlebell swings by five pounds. I also limited myself to two work sets of swings of just 20 reps each. I used the same weight, ten pounds, on my Turkish Get Ups but stopped with four sets instead of my customary seven. I did my crunches without any weight. CVEs were normal. I completed the workout in 37.5 minutes.

Now I just need to get in a rhythm by working out again on Tuesday.

20130802 Mid Day Workout

Worked out at the beach one last time for this trip. We go home tomorrow. The sun was blazing hot!

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, (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

Immediately after I finished swam in the ocean for about 20 minutes. Cool, refreshing and tiring all at once. About two hours after I finished up, we drove to Cypress Gardens. Part of the fun was rowing ourselves through the swamp for about 40 minutes. I'm very sore and quite tired, over tired, twitchy tired. BTW, after the TGUs with the bucket of sand on Monday the 10 lb dumbbell I used Wednesday and today for the TGUs seems really light. I'll try using a 15 lb dumbbell on Monday.

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.