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Archive for December, 2009

In my desperate attempt to prevent overtraining… *cough*… it’s been over a week or so since I did any substantial sort of PT session. I broke that trend yesterday (in spite of having family visiting!) with a half-way decent workout; sort of a maintenance workout to keep at least some of the fires burning. 🙂

Relatively simple–just three rounds of five minutes again, with minute breaks in between.

Round One
5 minutes
– Vigorous (and I mean both power and speed) heavy bag striking (arms and legs)

Round Two
5 min
– 10 kettlebell jerks (5 each hand), (32 kg)
– 4 deadlifts (331 lbs/150 kg)

Round Three
5 min
– Kbell LCCJ (switching hands when necessary), (24 kg)

Recovery
– Systema active stretching

I might’ve missed something in there, but that was most of it. Round Two was a little more inefficient than it could’ve been, because part of that time involved actually *moving* the deadlift bar into position, since the first round was using the space for the heavy bag work. DL-ing the 331 was easier than I thought it would be after the other pre-fatiguing exercises, but I ran out of time to do more. That’s okay, I was still feeling it… 🙂

This wasn’t a knock-down drag-out PT session, but it sufficed to give me a nice exercise buzz and blow out the cobwebs.

Cheers, and Happy New Year to all out there! 😀

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Yesterday, I found myself with some time on my hands, and as usual when that happens, I do some PT. After a morning of mostly just lazing around, interrupted by a quick hike over to the 7-11, I decided I wanted to get a workout in before heading to the office party over at the Broadmoor, an old, established, high-falutin’ type hotel.

As a side note, the Springs warmed way up yesterday. I walked over to the 7-11 in my sandals, albeit in the snow, and just a sweater on–no shell or anything needed to protect from wind. Quite a difference from a couple of days ago, where I was walking to work in -6 F degree weather.

I caught a little bit of the Army/Navy Game, but time was a-movin’, so I cut that short and headed to the hotel’s little fitness center. I had been thinking about doing the stationary cycle, which I hadn’t done in a while. They have a nice little stationary recumbent, so I did. 15 minutes, Interval setting. After that, Systema push ups followed by a thorough dynamic stretching session. Then hit the jacuzzi for 15-20 minutes, which made it just right to get back, shower, etc. getting ready for the office party.

Which turned out mighty nice, I must say. Kudos to our organizers. A good time was had by all, and in fact, as I write this, I think they are *still* having a good time. Cheers. 🙂

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Well, according to the Wunderground weather site, it got up to a blistering 9.1 degrees F today in Colorado Springs. I typically walk from my hotel to the office building; today it seemed a little chillier than when I did it yesterday. Apparently, it was–around -6 F. It didn’t feel that bad, though. Really. But it was noticeably a little cooler on the walks to and from today. Noticeable, but easily tolerable.

For the PT today, I used the cable machine down in the sparse gym of the little hotel. I just did three rounds of upper body, abs, and lower body, in my typical cyclical fashion. I don’t know the weights, because they use arbitrary numbers on the weight stack (1 thru 16, I think).

After that, I hit the floor for several sets of Systema push ups, and mixed that in with Systema dynamic stretching drills. Good stuff.

And then, it was time for the jacuzzi… this one is nice and hot, a perfect fit for the cold weather. Wish they kept it this hot at my local Y. Ah well…

Oh, and today is a fasting day (or as Brad Pilon would now have it, a “break from eating period” 🙂 ). Starting after lunch today, and will be breaking fast tomorrow with lunch. An easy 24 hour break from eating. As it was, I was starting to feel overfull, like I actually didn’t want to eat much for lunch or dinner for the last couple of days. So my body was kind of telling me now, “Hey, Brah, it’s time to take a break, and let me process all this chow you’ve been feeding me.” Or something like that…

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Today’s session was again the three rounds of five minutes, focussed on kettlebelling goodness. First five was simply doing (mostly) two-handed swings with the 24 kilo bell. Round Two was five minutes with the long cycle clean and jerk (LCCJ) with the 16 kilo bell. Started off the third round with 42 jerks of the 24 kilo bell (came out to 21 each hand of course), finishing with those lovely two-handed swings, again.

I finished off the strength section with 10 jack-knife push ups (from the knees) and 10 reverse crunch thrusts. Cooled down with the Systema dynamic stretching.

Broke down like this:

Round One
5 minutes
Two-handed kbell swings (24 kg)

Rest Set
1 minute

Round Two
5 minutes
LCCJ, switching hands (16 kg)

Rest Set
1 minute

Round Three
5 minutes
10 jerks left hand (24 kg)
10 jerks right hand (24 kg)
12 jerks left hand (24 kg)
12 jerks right hand (24 kg)
Two-handed swings (24 kg)

Rest Set
1 minute

A Little Extra
10 jackknive push ups (from knees mostly–knee felt unstable when doing it from feet)
10 reverse crunch thrusts

Cooldown
Systema Active Stretching

Today was, you guessed it, a fasting day. Last meal was around 1800 yesterday, then broke fast at like, 1830 today. I will be traveling tomorrow (flight out to C Springs), so I may fast most of that day, too. We’ll see.

Cheers.

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