Archive for the ‘Fasting’ Category

This morning’s session was a “no-intensity” day. Just did the “no intensity” yoga/Russian stretching session as from Scott Sonnon’s TACFIT Kettlebell. It’s probably my favorite no intensity/warm up routine to do.

I took a few weeks for a break from real intensity. As I posted below, I’ve recently started back up. My long range strategy is to follow a “heartbeat” sort of pattern, varying the intensity and duration of the sessions so that I have sort of a good bit of low level stuff and occasionally spiking up for intensity and/or duration.

That can be spun in a fractal pattern, where you have a session that is almost all intensity and/or duration (sort of the Tabata protocol), or one that is mostly low level with a couple of spikes in there.

You can can also spiral up such that you have a yearly pattern reflecting the same idea.

So much to play with. πŸ™‚

Diet: Fasted since last evening.
Music: Pandora channel Paramahansa Yogananda Radio.


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For the last couple of workouts, I did basically what I did and cataloged in Saturday’s, directly below. Qi gong breathing exercises, then focus on a few kettlebell drills.

Don’t remember exactly what I did the earlier day, but today’s kettlebell component was:
– Single hand swings, several each side (24 kg)
– LCCJ, several each side (24 kg)
– Windmills, 10 each side (24 kg)

Diet: Fasted since yesterday evening.
Music: Pandora Calm Meditation station.

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I took a week or two off from heavy physical training, and today, I’ve broken that fast. I was getting worn down by a lot of time at work, odd times at home, tension of various sorts, etc. And was just feeling like I needed to take a PT break, so I did.

Today, I’m back to it. I was really thinking about a super heart-thumping, gorge-rising in your throat, can’t breath-so-I’m-laying-on-the floor workout, but something told me to hold off a bit on that. So instead, in the vein of continuing to de-stress and remember to let go of excess tension, the whole workout was dedicated to projecting as much power, while remaining as relaxed as possible.

I’ve been re-cultivating my Daoist ways and making sure to remember to hold myself as loose as possible, to maintain good form and posture, breathe, all that sort of stuff. I have felt that I’m a bit separated from that, and it’s time to come home, as it were.

Having said that, it should be noted that I’ve been very good about holding true to that in my work life and political life (such as *that* is). As the site lead for my company at the facility where I work, I’ve been blessed with a really good team, and my role as often as not, is *not* to manage them, but rather to stay out of the way as much as possible and let their strengths shine through (as much as the team sometimes would like me to just lay down the law… but they are really good, smart people, so I’m not going to let them have it so easy πŸ˜‰ ).

As for PT today, I started off with gentle movement, vaguely martial, progressing to weaponless striking of the heavy bags, with as much force as I can whilst remaining as relaxed as possible. Over the years I’ve become fairly decent at striking that way, and it just feels good. A friend was over the other day, and she mentioned something about hitting “like a bear,” or something like that. I don’t remember exactly the expression, but I know what she meant, because I was showing her elliptical, relaxed open hand strikes, which often don’t resemble boxing jabs and such at all.

I did some good relaxed floor work, changing levels and rolling and such. Then a short bout of kettlebells: five minutes of LCCJ, and then five minutes of single hand swings. Both exercises with the 24 kg bell.

Again, the emphasis was relaxed power; for the LCCJ, I went at an extremely slow stroke rate, making sure not to muscle it up or anything, but to sort of “let the bones” do the work. The motion simply came from movement, and I made sure to stop it at the top, and work my bones and posture into a good solid position, held it, then let the ball fall, starting the next movement. As much tension as possible gone from the movement.

Same with the swings. I swung the bell for ten reps, then switched sides, back and forth, holding it as loosely as possible, letting my body movement control the bell through the whole swing.

I followed up with some stretching, and some bodyweight squat/calf raises, then finished off sitting in seiza for quite a bit, allowing my shins and feet to slowly stretch out and rest my bodyweight further into the ground.

Feel pretty good right now, energized rather than exhausted, loose rather than tight (forearms a little tight, though). Good stuff. I’ve been fasting since breakfast this morning. Might get a little something in a bit, or just not worry about it. Don’t know, yet.

Music: Pandora yoga mix (Arabian/Indian electronica/trance).
Diet: fasted since brekkies.

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Today’s epoch of goodness was brought to you by Mssrs. Tsatsouline, York, and Tabata.

After being banged around by my new kite a coupla Saturdays ago (a workout in itself!) I took it easy for a few days to let my whiplash and wrenched shoulder heal up. After a few days, I did a workout or two, going easy on the shoulder, first, then almost back to normal.

Today, I went for a pretty good extended session. After some loosening up moves, I cranked up the tabata sets (20 sec on/10 sec rest) to 20, for a more extended sustained strength workout consisting of kettlebell snatches (switch hands every set) with the baby bell (16 kg). Which makes it a 10 minute interval set, altogether.

Then went for barbell bar, after five reps left and right hand kettlebell side press (32 kg bell), to do five reps deadlifts (265 lbs/120.2 kg). Rested/demonstrated to roommate some lifts like the two-hands anyhow then back to the side press. First set seemed to hurt the right shoulder a bit, this second set felt better. Felt pretty good, so added 22 lbs to the bar, for five more deads at 287 lbs/131.2 kg.

Why so light, you ask? Still building back up, and taking it slow. Plus, I’m doing it in a context that includes fatiguing exercises first, so I don’t want to damage myself by being *too* eager. I know I can do more, but I’m working on making sure I’m structurally sound (i.e. tendons & ligaments & joints & such) first.

Cooldown and stretching followed.

Overall, felt really good. Right now, several hours later, I can feel a bit of soreness in my shoulders, but otherwise okay.

Today was a fasting day, up until dinner.

Music: Afro-Celt Sound System, POD

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Wow! It’s been a while since I posted any workout stuff! I’ve had some good ones, but seem to not have posted them here. Ah well, today’s was a good one. Another one where I could feel my front teeth getting tingly, almost numb, which happens when I’m getting a little hypoxic from not being able to keep my breath up with my work.

Which means a good, hard PT session.

Today’s was all about the ol’ Controlled Fatigue Training protocol (“CFT,” see Physical Training page to the right).

For the “Pre-Fatiguing,” I started off with five minutes of jumping rope, without the rope. Because it’s a bit of a hassle inside, I used my 1.5 lb. heavy hands. It was definitely a good breather, and I could feel some arm fatigue from that.

For the “Core” workout, I followed the “jump rope” with two Tabata rounds doing the two-handed kettlebell swing, using the CFT progression: Heavy, Medium, Light, Medium, Heavy, Medium, Light. Using my 32 kg, 24 kg, and 16 kg for Heavy, Medium, and Light, respectively.

I did the two rounds using that progression; seven sets of the 20 sec work/10 sec rest Tabata
protocol. That was energetic.

For the “Post-Fatigue” portion, I did five minutes of simple long cycle clean and jerks (LCCJ) using the 24 kg kettlebell. And then obviously finished up with a nice cooldown and stretching session, featuring some exaggerated “Cuban motion” style salsa moves, to make sure my hips and lower back were loosened back up.

Today was a fasting day.

Music: Afro-Celt Sound System, POD album.

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Well, it’s been a busy Fall so far. Lots of travel. I was quite enjoying the TACFIT Kettlebell cycle I was on. I got a good way through, but had to break for a couple of weeks due to travel for work and fun. And the Thanksgiving holiday, natch.

Whilst I was away on fun break (Costa Rica for a friend’s wedding), I did manage to get a bit of swimming in, along with (believe it or not) stunt kiting on the beach (rough life!) and just generally walking around a lot. When I wasn’t sitting in a well-shaded cafe on the beach imbibing either coffee or beer…

So anyway, I’m going to start another TACFIT Kettlebell cycle, but I thought I’d switch things up for a week or two before jumping on the highly structured program.

I needed a good jumpstart after laying low so long, so I hit the bells for the last three days, for some pretty good intensity. I added just a touch of the yoga-like recovery moves from the TACFIT stuff. That really seemed to help me out with joints and flexibility.

Friday was a fairly complex set, which I’ve detailed before. Using the Tabata protocol of 20 seconds on/10 seconds rest, for eight sets, I did three rounds, giving me a pretty heavy sweat session.

Friday (Fasting Day)
Round One
– Snatches, Tabata Set 20/10 (16 kg)

Round Two
– LCCJ, Tabata Set 20/10 (24 kg)

Round Three
– Two-handed Swings, Tabata Set 20/10 (32 kg)

Cooldown/Recovery Stretching

Saturday saw me doing the De Vany progression, light weight for 15 reps, medium for 10 or 8 (I think it was 10), and heavy for 5. I used the three kettlebells for that progression, obviously from lightest (16 kg) to heaviest (32 kg), doing military presses.

Round One
– Military Presses, 15 reps each hand (16 kg)

Round Two
– Military Presses, 10 reps each hand (24 kg)

Round Three
– Military Presses, 5 reps each hand (32 kg)

Cooldown/Recovery Stretching

Sunday I went even a bit simpler in one way; just two exercises and fewer reps and sets. This was from Pavel’s old “Power To The People” protocol. Normally I’d use deadlifts for the pulling/leg sets, but I just focused on legs more than pulling.

Sunday (Fasting Day)
Round One
– Military Presses, 5 each hand (32 kg)
– Squats, 5 on EZ Curl Bar (145 lbs)

Round Two
– Military Presses, 5 each hand (32 kg)
– Lunges, Squats, and Overhead Squats, 5-10 ?, on the EZ Curl bar (145 lbs)

Cooldown/Recovery Stretching

I left out a bit of stuff, but that was the core. In addition, I did some good heavy bag work, unarmed and with stick and waster. Also some combat stance-type stuff. I grabbed the big bar and deadlifted it partially, to see if I wanted to go for a set of those, but let it go. Later.

As sweaty as I was from Friday’s PT, I was noticeably less so on Saturday, and almost didn’t sweat at all (seemingly) tonight. But that’s not too unexpected, given that Friday was a heck of a METCON workout, whereas today was maybe technically more weight, but shorter and real short sets.

Also, the keen-eyed will note that I have periodization cycles (or “waves”) within periodization cycles. Not that Friday was hardcore METCON, a lot of intensity, many reps over a reduced time. Saturday was a “grind” workout with many less reps over all and not under the clock. There was no ballistic effort allowed in the strict military press, thereby enforcing a disadvantaged lift (making the weight seem heavier). Finally, on Sunday, I was basically doing a pure power/strength set with really low reps and heavier weight.

Within the workout on Friday, we also see that each set, by virtue of being Tabata, is periodized from high intensity, to no intensity, AND I went up in weight and lowered the rep count during the whole event. Saturday was similar, going from high reps/low weight, to low reps/high weight. Again, Sunday was a much simpler plan–no real “wave” going on with it, except I made sure to do the lower weight exercise first, then immediately follow with the higher weight.

So you can see that the overall three days was “waved” from high rep focus, to medium rep, to the final day with low reps, higher weight. And that progression was mirrored *within* the workout itself. Waves within waves. That’s similar in philosophy to the “Big Beyond Belief” system I’ve talked about before (and you can refer to on my workouts page).

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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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