Wow. Tonight’s PT was a smoker. I’ve been habitually keeping my workouts relatively short and intense. For instance, this morning, I took the big bell and did just a single set of long cycle clean and jerks. Sort of a warm-up for the rest of the day. Gets the heart going for the bike ride in to work.
But tonight, I ended up going from around 2040 to 2125 or so. I’m not exactly sure, but it was a long, intense workout. I think I really needed it. The foundation of the workout was the basic kettlebell lifts: snatch, long cycle clean and jerk, and swing. Then I added Turkish get ups, bent pressing, and various bodyweight drills.
I started off loosening up with stick and heavy bag, then proceeded into a set of bent press, 5X on each side, followed by windmills, again 5X on each side. A little more stick, then went into a five minute Turkish get up session. All kettlebell work this evening was with the medium (1.5 pood AKA 24 kg) bell.
A couple minutes recovery, then a five minute snatch drill. Two to three minutes recovery set (jogging, stick, bag, etc.), then the five minute clean and jerk session. Three to five minute recovery, then a five minute version of the “High Octane Cardio” (HOC) protocol, a cardio interval protocol where you intersperse intensity drills with light jogging to recovery heart and breathing rate. I used swings mostly, but intercut that with dive bomber pushups, crunches, etc. After the timer went off, I ended the set with something particularly nasty–a set of ten jump squats, holding the kettlebell in front of me neck-high. That was brutal. I had to come down from that one with some jogging and jumping jacks, even though it was way over my time limit. Then I finished my cool down with some stretches and breath work.
Now here’s the fun part–I’ve been experimenting with some different intermittent fasting (IF) protocols for the last couple of weeks, and today was one of my undereating days. The current thing I’ve been doing (and I won’t go into too much detail right now; maybe later) is under-or-no eating during the day (so that you have around 19 fasting hours), and start to recover in the late afternoon/early evening.
So a day might look like: Nothing but coffee, tea or diet soda until, like 1700 (5pm). Then eat what you want until, say, 10pm. If you must eat during the day, keep it very light. Today, for instance, all I had was a chef salad. I didn’t really need anything, but it was more of a social meal than anything. Then I didn’t eat anything until after 1700. I ended up having a pre-workout meal at 1830 or so–which consisted of three or four teaspoons of plain yogurt and a palmful of almonds. That kept me until the PT.
I’ve been doing this on and off for a couple of weeks. There are several versions of this out there, and in another post, I might list them and maybe go into the why.
After the PT, though, I wasn’t nearly as hungry as I thought I might be. In fact, lately I’ve been okay with simply a regular meal after a day of nothing and maybe a workout. Not stuffing myself desperately as I thought I’d have to. And today was a good example of that.
I actually thought of not eating anything, but I figured I needed to have a workout recovery meal, to set me up biochemically.
I started off with a chicken caesar salad; right now I’m in the middle of trying to finish my “Healthy Choice” Beef Tips Portobello frozen dinner. Not huge by any means, yet I don’t feel the desperate need to just throw any old thing down my gullet. Weird…
Well, we’ll see how it goes. If I wake up in the middle of the night gnawing on my arm, I’ll know I need some thing more… 🙂
Some reference material: