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Archive for August, 2010

Yeah, I went for the burn today. Forearms are pumped like oil from a deep-water rig…

Pre-Fatigue
5 minutes, LCCJ (16 kg)

Core
8 sets, two-handed KB swings, tabata (32 kg)
(20 seconds work, 10 sec rest/set)

Rest Set

8 sets, two-handed KB swings, tabata (24 kg)
(20 seconds work, 10 sec rest/set)

Rest Set

8 sets, ab focus, tabata (16 kg)
(20 seconds work, 10 sec rest/set)
(4 sets crunches, 4 sets half-Turkish Get Up (2/side))

Rest Set

8 sets, two-handed KB swings, tabata (16 kg)
(20 seconds work, 10 sec rest/set)

Rest Set

8 sets, two-handed KB swings, tabata (32 kg)
(20 seconds work, 10 sec rest/set)

Rest Set

8 sets, two-handed KB swings, tabata (24 kg)
(20 seconds work, 10 sec rest/set)

Rest Set

8 sets, ab focus, tabata (16 kg)
(20 seconds work, 10 sec rest/set)
(2 sets crunches, 2 sets Russian Ballet Thrust, 4 sets half-Turkish Get Up (2/side))

Rest Set

Post Fatigue
5 minutes, LCCJ (16 kg)

Music

– Kasabian
Vlad the Impaler
Ladies and Gentleman (Roll the Dice)
Secret Alphabets
Fire

– New Order
Confusion (Pump Panel Reconstruction Mix)

Stretching and Cooldown. Whew. I did pretty good, except during the second rounds of 32 and 24 kilo bells my grip started to give way. I had more breath, but not enough grip, so actually started having to set the bell down before the end of the set. Like I said, was totally getting the forearms pumped. Otherwise, I feel pretty good, like I had a real good workout. I finished up with everything but the Post Fatigue set in around 40-45 minutes, which is where I like to stop, but went ahead and added the Post Fatigue set anyway.

Gotta get my workouts in. Often during the week it’s hard to fit in the time, so I concentrate on the weekends. And I’m heading to WV to see the fam this week, so it was likely I wouldn’t get a good one in. So–this was a prophylactic PT. πŸ™‚

Now the only question is: am I going to go eat before I go to bed, or wait ’til tomorrow?

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Friday

Ah, well–no longsword fencing Friday night. The roommate met the UMW fencers for a quick meet and greet to talk about possible seminars for the rest of the year, then headed out to meet some friends who happened to be in town. I ended up meeting them there at the Fredericksburg Pub. It was good to see them again, and meet a new couple, as well. Of course, I was wearing the Utilikilt, which is what I typically wear to work on Fridays, so I felt right at home there (the waiters/waitresses there wear the kilt as well. Quite fetching on a lass, I must say… πŸ™‚

After that, it was off to this place called Splitsville, a clever interpretation of the bowling alley, done up as a classy lounge. Sort of very urban, but with a sort of Atomic Age attitude and flair. My ankle is still a bit swollen (it’s on and off, been like that since I’ve taken running back up), so I didn’t participate in the actual ball-throwing, but had a good time nonetheless.

Saturday

Saturday, I had been intending to PT all morning long, but hadn’t got into it yet when the roommate called on his way back from work. He wanted to grab some chow, but I was *just* going down to the workout room, so he belayed going to get food and joined me.

I wasn’t really into a super-killer metcon kind of workout (and I wanted to encourage him to workout, not punish him) so I basically led him through sort of a standard lifting regime, but using the kettlebells. In “hard style” kb terminology, it was more of a “grind” workout, than a “ballistic” or even “hybrid.” See “Understanding Ballistics, Grinds, and Hybrids” for a pretty cogent explanation.

So, we went through a nice litany of things–military presses, triceps extensions, rows, kb squats, deadlifts, Turkish Get Ups, kb lunges, cleans, etc. A good workout–I slept very well last night, went to bed relatively early and woke up early and refreshed. It was nice to go out on the back deck pre-dawn and slowly sip down a cup of tea, waiting for the day to begin. Beautiful night/pre-dawn this morning, too.

Speaking of good sleep, I’ve been getting lots of headaches in the morning, and it seemed to be getting worse over the last couple of years, especially when traveling out to Colorado Springs. I recently discovered that if I wake up with a burgeoning headache, I sit up relatively straight and try to sleep that way. Even if I didn’t get to sleep, the headaches started to go away, and I wouldn’t need to take a morning aspirin dose.

One thing I’ve noticed for a little while is that sometimes I wake up with my lower jaw thrust forward and nearly locked in place. My TMJ would be stiff and sore then, and I have a headache or the start of one. For a while before all this, it would seem if I laid in bed too long instead of getting up, I’d get the headache. I started paying more attention, and found that when I laid down, my jaw would want to drop forward and down (or sideways) when I would sleep on my side and stomach. And I’ve always seemed to have phlegm and such when going to bed, and I’ve noticed that it seemed like my sinuses would dry out and swell.

Anyway, what I think has been happening all these years, and getting worse, is that as I sleep, and especially in the dry air of either central heat/air conditioning, or when I have direct airflow on me, my air passages have a tendency to swell just a little. As a kid, I think I developed a habit of sleeping on my side and stomach because that would cant my head and neck in a more favorable position for airflow (esp as I had a lot of sinus drainage as a kid). However, for whatever reason, it hasn’t been enough in the last couple of years, and it’s been getting worse, esp out in the Springs where I’m at 6000 ft with super dry air, and I recently got my air conditioner at home fixed and at a higher efficiency.

So, as I’m sleeping, my jaw distends to allow max airflow, and by doing that all night, it cramps up and gives me a heck of a tension headache. I noticed that it often seemed worse after a workout that involved my upper body, especially my upper back and neck, and if I have alcohol too soon before bed.

I saw a TV advert not too long ago talking about preventing snoring using a mouthguard that has an upper and lower jaw guard that was supposed to keep your teeth and jaws separated and into position such that the lower jaw wouldn’t kind of slide backwards, constricting the air passage and causing snoring and/or sleep apnea. I thought that was an interesting idea, so I looked for one of those at a couple of pharmacies, but only found the ones that are supposed to protect from tooth grinding. Apparently, people will grind their teeth in their sleep so hard that they make really bad grinding noises, and damage the teeth or injure their jaws.

So, I thought “what the heck” and bought a package of those and fitted one last night. I think one of the reasons I went to bed a little early was that I was actually excited to try this out. Well–so far, I only have a sample of n=1, but what I do know is that I had a very good sleep, and had no problems getting up this morning. Very early, as I’ve written. So, we’ll see how it goes.

Sunday

Since I felt so refreshed, I went ahead and waited ’til it was pretty light (around 0630 or 0700 maybe) and took off for a nice 20-30 minute walk in the relatively cool morning. Then I did a Scott Sonnon TACFIT Commando-style bodyweight workout. Basically four different exercises; done in that familiar Tabata protocol of four rounds of eight 20 second sets (with 10 second rests in between the work sets). A push up set, an ab set, a wrestler’s sit-out set, and a lunge set.

Again–doing the push up set for example, (using a particular type of push up) would be doing the push ups for 20 seconds, rest for 10 seconds, another 20 seconds of work, rest 10, etc., until you complete eight sets of work on that one exercise. Then rest a minute or two, and go on to eight sets of the next exercise, for four exercises. Simple, but fairly taxing.

And to top it off, I waited until brunch and cooked some steak and eggs for fuel. The roommate finally woke up, so he helped forage at the store, cook, and eat the spoils. πŸ™‚

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Much like presidenting, this workout can be hard.

Sunday, I started off with a “Ladder” pattern, alternating pull ups and push ups. Both were slightly levered (feet up on a ladder for the pull ups, and feet one half-step down on the stairs landing). For a refresher, the Ladder goes a little something like this:

1 pull up
rest one (for about the time it would take a partner to do one)
2 pull ups
rest two (as above)
3 pull ups
etc.

For the partner’s section, instead of just waiting, I threw in a push up. So together, it went like this:

1 pull up
1 push up
2 pull ups
2 push ups
3 pull ups
3 push ups
etc.

Which is nice, because you end up alternating pushing and pulling actions. I went up the ladder to six of each. Then I headed downstairs to the “Courage Corner” for some kettlebell fun.

Using the tabata protocol again, I had my GYMBOSS set for 8 sets of 20 seconds alternating with a 10 second rest set. Starting off with the big bell (32 kilo) I went through the protocol with two-handed swings. Rested for a minute or so. Then, sort of following an upside down pyramid Γ‘ la Controlled Fatigue Training (CFT) I hit up the little bell (16 kg) for another 8 sets of swings, some of which were one-handed. Rest. Then went back up the pyramid to the middle bell (24 kg) for the 8 sets of swings. I think at some point, I did 8 sets of abs, too, but I don’t remember where I put them.

Sunday

Pre-Fatigue
Alternating push up/pull up Ladder (final count to six)

Core
Round One
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (32 kg)

Round Two
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (16 kg)

Round Three (?)
(1 set = 20 seconds work, 10 seconds rest)
8 sets, abs (various)

Round Four
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (24 kg)

Cool Down/Stretching

A couple of nights ago, Tuesday, I believe, was dedicated to sword work. I have a new longsword sharp, and I spent a good hour or so in serious practice with it. To add to the training, I cut down almost all light, with just a little peeking out from within the slats on the laundry closet. This was the first real training session with my new sharp. I must say, as contradictory as it might sound, it was actually quite calming and restful for my mind.

Tuesday

Sword work.

Then tonight, I did a similar protocol, but minus the pull up/push up combo and the abs, and substituted really pounding the kettlebell part. I went really bursty and explosive on many of the sets, and I did rather feel it.

Thursday

Round One
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (32 kg)

Round Two
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (16 kg)

Round Three
(1 set = 20 seconds work, 10 seconds rest)
8 sets, 2 handed swings (24 kg)

Stretching/Cooldown

It may seem that it should be easier, but by really emphasizing the explosiveness (listening to Holy F**k and Kasabian helped) I definitely *felt* it… πŸ™‚

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Newest tune from The Aquatic Ape Theory:

Enjoy!

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Ahh, summer. Today was only up in the mid-nineties (ΒΊF) and about 1000% humidity during the middle of the day, so I decided to take a run with my jo.

About thirty minutes later, back at home, I grabbed my new sword trainer (steel blunt) and went whacking at my new pell the roommate and I put up a few days ago. Good forearm work, there.

My new pell.

Finished off with some kettlebell jerks, cleans, and then some sumo squats.

Today’s been a fasting day. I’m thawing some frozen shrimps, and will probably add them to an omelet. Yums!

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Is that my mate Rob in the background of this photo on the Utilikilts FB page? πŸ˜€

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