Planned on getting in a hard workout at the studio, but got Return of the Kettlebell (RTK) and couldn't stop reading it. Even though it isn't the most entertaining book, I figure if I model my training after it and get the same results from it -- it will bet a good use of $40. If I get 3 exercise that I add to my training program, then it is more than worth it.
Did the side snatch -- awesome. I will give a more complete review when I put everything into practice.
Evening workouts:
Halos: 16kg x 1 x 10L/10R
Presses: 24kg, 16kg+12kg x 1 x 5; 16kg + 16kg x 4 x 5; 24kg + 16 kg x 1 x 2L; 24kg + 12kg x 1 x 1R (these felt good -- good for making your presses more vertical and getting your groove "behind you"). Really felt the "zip up" with these.
TGU: (2x16kg) x 1/l;
70lb, 90lb, 110lb (PR) with short barbell x 1/1
At 110lb, the roll to pistol grip is hard. That barbell does not want to move. Also, positioning is key. The crunch was hard. You have to be tight. The hip "bridge"/slide was not too bad, as was the lunge up. The lunge down was tough, and he sliding leg back was very hard to keep steady. The reverse crunch was easy (but I see a lot of people plop on this on PR efforts.
* Also not kipping to get it up.
* Took a long time -- felt like about 40 seconds.
Wednesday, August 12, 2009
Venting......Baseball/Steroids...
This is just going to be a rant. I think that the whole controversy of steroids and baseball is an absolute joke. My apologies if this does not make any sense - it is 10 random thoughts about baseball written in 10 minutes or less.
1) Baseballs leadership (commish Selig and the team owners) have absolutely no excuse for not knowing that there were at least 100 players using steroids. I could tell just by looking at the size of their growing foreheads. Also, not knowing is not an excuse. If you have something illegal going on in your business, you are responsible. You can't stick your head in the sand on this one - YOU OWN IT, YOU ARE RESPONSIBLE.
2) If some people are doing it, and you are not enforcing the rules - you cannot then call someone who breaks the rules a CHEATER. It doesn't matter if 4 or 104 people are doing it, you cannot call someone a cheater for breaking a rule that you chose not to enforce.
3) Any records broken during that time period MUST STAND. As anyone who has ever officiated any sport know, once the game is played and the results are record. The results stand unless they a formal protest is put forth. The time to enforce regulations is before/during games, but not 5-10 years after. No asterisks, no deletions, no STEROID ERA, no separate wing of the Hall of Fame. The games are just like any other games. Granted, the statistics have to be put into context, but as my old boss Ron L. would say: "It is what it is."
4) If there are any players that try to claim "But I was clean!", I would tell them "TOO FORKING BAD!". Here is why: The players union negotiated with the owners to not allow steroid testing on players. Of course, players started unabashedly using them.
Here is the deal, there are two consequences of not allowing drug testing:
* You won't get tested
* More importantly, even if you are Mother Theresa: YOU CANNOT CLAIM THAT YOU WERE CLEAN JUST BECAUSE YOU DID NOT GET CAUGHT. So Mike Greenwell and Cal Ripken and others -- SHUT UP!
5) As far as the list of 104 players that were "caught" in a test where there was amnesty. This list should absolutely, 100% NOT BE REVEALED. A simple thing my mom taught me: A deal is a deal. No sanctions should be made of any player who gets outed from this list. Remember, they weren't the only ones using and it wasn't being tested. You can't grant amnesty then take it away. My justification: It puts the player in a position of Double Jeopardy and it is not only wrong, it is a violation of Civil Rights. Also, since it is a closed file, it is a violation of privacy.
Further, because of the severity of the offense of leaking names on a closed file, this should be investigated fully and those that leaked the information should be punished to the full extent of the law. Not only did they violate Civil Rights of the players, but they profited from it.
(ok, I suck at writing and I am tired)
6) The Mitchell Report was a joke. Congress is really just a big meeting. Take the least productive part of a normal person's work day, make is a job that you don't have to show up to to get paid, and you have a congressman or senator. I have always said that since Congressman and Senators never have any bottom line responsibility, they would make bad executives. This last election proves that I am right. Did you hear John McCain in the elections -- being a six- (or whatever number) term senator will make you stupid. Seriously, watching the senate hearings on Steroids/Baseball was like going to a PTA meeting, except it cost taxpayer dollars.
7. Do the following comparisons of the following baseball players at the beginning and end of their careers and tell me they were not doing steroids:
* Barry Bonds
* Mark Maquire (sp?)
* Sammy Sosa
8. I can't believe Roger Clemens has been vilified and Andy Petitte has been given a free pass, even though they are guilty of the same thing. Roger, you were a great pitcher, but you also let your ego hurt your legacy. Unfortunately, the ego that made you great was ultimately your downfall. Still a first ballot hall of famer in my book.
9. Hall of Fame voting has been a joke in recent years. A lot of people just look at statistics. Some even make up new statistics. Here is a though for all voters -- instead of thinking about stats, do this. Think about it the player dominated during their years that they played, and don't try to compare stats from different eras. If Don Mattingly, who during his era was the best hitter and absolutely "MUST TV" when he played, does not make the Hall of Fame I may never watch baseball again. Just dominant over 4 of the 10 years that he played and he played good defense too. During the steroid era, I am sure he would have hit .380/45/160 - he was that good and that much better than everyone else.
10. To all of baseballs leadership -- you reap what you sow. You sowed CRAP.
1) Baseballs leadership (commish Selig and the team owners) have absolutely no excuse for not knowing that there were at least 100 players using steroids. I could tell just by looking at the size of their growing foreheads. Also, not knowing is not an excuse. If you have something illegal going on in your business, you are responsible. You can't stick your head in the sand on this one - YOU OWN IT, YOU ARE RESPONSIBLE.
2) If some people are doing it, and you are not enforcing the rules - you cannot then call someone who breaks the rules a CHEATER. It doesn't matter if 4 or 104 people are doing it, you cannot call someone a cheater for breaking a rule that you chose not to enforce.
3) Any records broken during that time period MUST STAND. As anyone who has ever officiated any sport know, once the game is played and the results are record. The results stand unless they a formal protest is put forth. The time to enforce regulations is before/during games, but not 5-10 years after. No asterisks, no deletions, no STEROID ERA, no separate wing of the Hall of Fame. The games are just like any other games. Granted, the statistics have to be put into context, but as my old boss Ron L. would say: "It is what it is."
4) If there are any players that try to claim "But I was clean!", I would tell them "TOO FORKING BAD!". Here is why: The players union negotiated with the owners to not allow steroid testing on players. Of course, players started unabashedly using them.
Here is the deal, there are two consequences of not allowing drug testing:
* You won't get tested
* More importantly, even if you are Mother Theresa: YOU CANNOT CLAIM THAT YOU WERE CLEAN JUST BECAUSE YOU DID NOT GET CAUGHT. So Mike Greenwell and Cal Ripken and others -- SHUT UP!
5) As far as the list of 104 players that were "caught" in a test where there was amnesty. This list should absolutely, 100% NOT BE REVEALED. A simple thing my mom taught me: A deal is a deal. No sanctions should be made of any player who gets outed from this list. Remember, they weren't the only ones using and it wasn't being tested. You can't grant amnesty then take it away. My justification: It puts the player in a position of Double Jeopardy and it is not only wrong, it is a violation of Civil Rights. Also, since it is a closed file, it is a violation of privacy.
Further, because of the severity of the offense of leaking names on a closed file, this should be investigated fully and those that leaked the information should be punished to the full extent of the law. Not only did they violate Civil Rights of the players, but they profited from it.
(ok, I suck at writing and I am tired)
6) The Mitchell Report was a joke. Congress is really just a big meeting. Take the least productive part of a normal person's work day, make is a job that you don't have to show up to to get paid, and you have a congressman or senator. I have always said that since Congressman and Senators never have any bottom line responsibility, they would make bad executives. This last election proves that I am right. Did you hear John McCain in the elections -- being a six- (or whatever number) term senator will make you stupid. Seriously, watching the senate hearings on Steroids/Baseball was like going to a PTA meeting, except it cost taxpayer dollars.
7. Do the following comparisons of the following baseball players at the beginning and end of their careers and tell me they were not doing steroids:
* Barry Bonds
* Mark Maquire (sp?)
* Sammy Sosa
8. I can't believe Roger Clemens has been vilified and Andy Petitte has been given a free pass, even though they are guilty of the same thing. Roger, you were a great pitcher, but you also let your ego hurt your legacy. Unfortunately, the ego that made you great was ultimately your downfall. Still a first ballot hall of famer in my book.
9. Hall of Fame voting has been a joke in recent years. A lot of people just look at statistics. Some even make up new statistics. Here is a though for all voters -- instead of thinking about stats, do this. Think about it the player dominated during their years that they played, and don't try to compare stats from different eras. If Don Mattingly, who during his era was the best hitter and absolutely "MUST TV" when he played, does not make the Hall of Fame I may never watch baseball again. Just dominant over 4 of the 10 years that he played and he played good defense too. During the steroid era, I am sure he would have hit .380/45/160 - he was that good and that much better than everyone else.
10. To all of baseballs leadership -- you reap what you sow. You sowed CRAP.
Today's workout...
Back Day:
Bent over rows: 135, 185, 215 x 1 x 10; 235, 255, 275 x 1 x 6
V-bar rows: Stack x 2 x 10
Pulldows: Stack x 2 x 12
Serratus: 3 x 10
Dumbbell Rows: 125 x 1 x 12 (I am going to take one day at Powerhouse and do these with the 170-200 lbs DB). 125lb is a too light.
Face pulls
DDR/HOC: 35 minutes
Going to do some KB work later this evening.
Had lunch with old friends/coworkers Salem, Todd R. and Brian L. at Tampa Bay Brewing Company. Great time and great food.
Bent over rows: 135, 185, 215 x 1 x 10; 235, 255, 275 x 1 x 6
V-bar rows: Stack x 2 x 10
Pulldows: Stack x 2 x 12
Serratus: 3 x 10
Dumbbell Rows: 125 x 1 x 12 (I am going to take one day at Powerhouse and do these with the 170-200 lbs DB). 125lb is a too light.
Face pulls
DDR/HOC: 35 minutes
Going to do some KB work later this evening.
Had lunch with old friends/coworkers Salem, Todd R. and Brian L. at Tampa Bay Brewing Company. Great time and great food.
Tuesday, August 11, 2009
Yesterday's Training....
Did a lot of cool stuff for yesterday's workout. Wanted to get my legs in, but didn't have a lot of time.
Leg Workout:
Good Mornings: 135, 185, 225, 275, 315, 365 x 1 x 3; 385 x 1 x 1
Leg Curls: Stack x 12
Adduction/Abduction: Stack x 20
Overhead Squats: 65, 85, 105, 125, 145 x 1 x 5 (love these for shoulder mobility)
Tires Flips: 450lb x 2 x 18
Fun Stuff:
Barbell one-arm curls: 45,55 x 1 x 10
Two KB one-arm swings: 2x24kg x 2 x 10 (not as bad as I though they would be)
Snatch practice: 24kg x 2 x 20L/20R
Barbell TGUs: 45, 65, 95 x 1L/1R (new PR on the Barbell TGU, plan to get 135 by end of October).
Double KB TGU: 2x16kg x 2 x 2
Weight is down to 184 -- 176 is going to be a piece of cake. Proof that my workout methods and carb cycling strategies do work. Eating more than ever, still losing weight and still DESTROYING people 50lbs heavier in the gym. My clients are killing it strengthwise in the gym.
To anyone out there -- if you have any kegs, I am looking to add to my strongman list of tools.
Leg Workout:
Good Mornings: 135, 185, 225, 275, 315, 365 x 1 x 3; 385 x 1 x 1
Leg Curls: Stack x 12
Adduction/Abduction: Stack x 20
Overhead Squats: 65, 85, 105, 125, 145 x 1 x 5 (love these for shoulder mobility)
Tires Flips: 450lb x 2 x 18
Fun Stuff:
Barbell one-arm curls: 45,55 x 1 x 10
Two KB one-arm swings: 2x24kg x 2 x 10 (not as bad as I though they would be)
Snatch practice: 24kg x 2 x 20L/20R
Barbell TGUs: 45, 65, 95 x 1L/1R (new PR on the Barbell TGU, plan to get 135 by end of October).
Double KB TGU: 2x16kg x 2 x 2
Weight is down to 184 -- 176 is going to be a piece of cake. Proof that my workout methods and carb cycling strategies do work. Eating more than ever, still losing weight and still DESTROYING people 50lbs heavier in the gym. My clients are killing it strengthwise in the gym.
To anyone out there -- if you have any kegs, I am looking to add to my strongman list of tools.
Monday, August 10, 2009
I have been doing a lot of this lately....
I have viewing covers of old 60s/70s songs on YouTube. There are some seriously talented people out there. Here is one of my favorites.
Manfred Mann's Earth Band/Blinded by the light:
Manfred Mann's Earth Band/Blinded by the light:
Saturday, August 8, 2009
Yesterday's workout...
Had some fun with yesterday workout:
Halos: 24kg x 10L/10R
Presses: (2x16kg) x 5L/3R x 3, 5L/4R, 5L/5R (the right side improved when I let the bells get "back"
1" Board Presses (sort of): 135, 185, 225, 235, 245 x 1 x 3; 255 x 1 x 1
Crush Pushups: 1 x 30
KB snatches: 24kg x 3 x 10L/10R w/o putting bell down
DDR: 25 min
Halos: 24kg x 10L/10R
Presses: (2x16kg) x 5L/3R x 3, 5L/4R, 5L/5R (the right side improved when I let the bells get "back"
1" Board Presses (sort of): 135, 185, 225, 235, 245 x 1 x 3; 255 x 1 x 1
Crush Pushups: 1 x 30
KB snatches: 24kg x 3 x 10L/10R w/o putting bell down
DDR: 25 min
Today's stuff....
Not a lot of time to do stuff today. Very busy!
Bowling Tournament: Bowled a 518 on a sport shot today. Not great, but I though I threw the ball better.
Workout: Only had 25minutes, so here is what I did.
KB swings: 32kg x 5 x 20; 32kg x 6 x 15 (about 10 minutes)
DDR: 15 minutes (all fast song)
==> weighed in at 186 (a little high for my goal, but still in reach)
Bowling Tournament: Bowled a 518 on a sport shot today. Not great, but I though I threw the ball better.
Workout: Only had 25minutes, so here is what I did.
KB swings: 32kg x 5 x 20; 32kg x 6 x 15 (about 10 minutes)
DDR: 15 minutes (all fast song)
==> weighed in at 186 (a little high for my goal, but still in reach)
Friday, August 7, 2009
Now offering Introductory Kettlebell Session at XpertFitness
Offering discounted Kettlebell Intro sessions at XpertFitness. $15/session/person (1 hour/limit 6 people) at the following times for August:
Mondays: 6 PM
Wednesdays: 7 PM
Fridays: 6 PM
==> You owe it to yourself to check it out!
Xpert Fitness
2607 W Azeele St
Tampa, FL 33609
Mondays: 6 PM
Wednesdays: 7 PM
Fridays: 6 PM
==> You owe it to yourself to check it out!
Xpert Fitness
2607 W Azeele St
Tampa, FL 33609
Weight Loss Update.....other stuff too..
1) Weight is currently down to 183.9. Down over 7 lbs over the last month, 8 lbs to go (and about 22lb since October '08). I am pretty much on target. I have noticed that none of my pants fit, even the ones I bought two weeks ago.. I am fitting into 32s now (barely). My shirts are all real "blousy" as well. I have done no stationary cardio in that time. I love when people ask "What do you do for cardio?" and I say kettlebells, and they say "No, I mean the bike, treadmill...".
There was a guy who chastised me for eating carbs (he was very overweight, but I give him credit, he was working hard), but he no longer goes to the gym. I am sure that his plan of starvation dieting and death march cardio did not work. My fitness was sustainable, the low carb/LSD cardio is not, especially for males over 30.
No loss in strength and getting that V back. Also, I have some loose skin....hmmmmm.
Plan to get to 176:
* A 3 day juice fast (I figured that this is 2-3 lbs right there)
* Dial up the nutrition (now I am just managing the macronutrients and timing of carbs). Go spartan -- no extravagant dinners or alcohol (same way I lost 8lbs in two weeks for the RKC).
* Add outdoor HoC and DDR/HOC+ with 30lb weight vest.
2) Bowled like crap in PBA regional. 97th out of 106. Shot myself in the foot w/corner pin spares. Turned 190 games into 160s/170s. Can't do that at this level.
I though I was going to turn the corner. But I am not giving up. Bowling is a passion of mine, and even though it does not come easy for me, it is something I HAVE TO DO.
3) I had some really good short workouts this week. I have been doing some two a days to fit it in. Mornings are mostly a bodybuilding split with chest/tricep, legs, back, and shoulder/bicep days. Evenings are kettlebells TGUs/Ballistics/and HoC/and DDR
* One workout was just grabbing a KB and doing 5 x 10L/10R w/o putting bell down in under 5 minutes. More work (in terms of foot-lbs) than 85 250lb bench presses.
* Another one was:
12 sets of 2 box squats -- topping out at 285lbs (45s rest between sets)
3 sets of still legged deadlifts -- topping at at 295 lbs. This was about 20 minutes. Box squats have been feeling really strong lately.
==> Heavy lifting or ballistic lifting means you get a lot of back for the buck. Anything after it just gravy. Also, I am convinced heavy lifting keeps the T-levels up. I can see this from observing the guys in the gym emasculated by having to do boring non-weight bearing cardio.
4) DDR training is going well. Setting new records every day. Great for weight loss, and more functional than just about all cardio. Taught me more about my body than just about anything except kettlebells and powerlifting. The other great thing about it, it keeps score (scores for expert level games range, for me at least, from 25000000 to 40000000), so my performance is measured quantitatively instead of being judge qualitatively. Most importantly it is fun and motivating. Not for everyone, but it works for me.
There was a guy who chastised me for eating carbs (he was very overweight, but I give him credit, he was working hard), but he no longer goes to the gym. I am sure that his plan of starvation dieting and death march cardio did not work. My fitness was sustainable, the low carb/LSD cardio is not, especially for males over 30.
No loss in strength and getting that V back. Also, I have some loose skin....hmmmmm.
Plan to get to 176:
* A 3 day juice fast (I figured that this is 2-3 lbs right there)
* Dial up the nutrition (now I am just managing the macronutrients and timing of carbs). Go spartan -- no extravagant dinners or alcohol (same way I lost 8lbs in two weeks for the RKC).
* Add outdoor HoC and DDR/HOC+ with 30lb weight vest.
2) Bowled like crap in PBA regional. 97th out of 106. Shot myself in the foot w/corner pin spares. Turned 190 games into 160s/170s. Can't do that at this level.
I though I was going to turn the corner. But I am not giving up. Bowling is a passion of mine, and even though it does not come easy for me, it is something I HAVE TO DO.
3) I had some really good short workouts this week. I have been doing some two a days to fit it in. Mornings are mostly a bodybuilding split with chest/tricep, legs, back, and shoulder/bicep days. Evenings are kettlebells TGUs/Ballistics/and HoC/and DDR
* One workout was just grabbing a KB and doing 5 x 10L/10R w/o putting bell down in under 5 minutes. More work (in terms of foot-lbs) than 85 250lb bench presses.
* Another one was:
12 sets of 2 box squats -- topping out at 285lbs (45s rest between sets)
3 sets of still legged deadlifts -- topping at at 295 lbs. This was about 20 minutes. Box squats have been feeling really strong lately.
==> Heavy lifting or ballistic lifting means you get a lot of back for the buck. Anything after it just gravy. Also, I am convinced heavy lifting keeps the T-levels up. I can see this from observing the guys in the gym emasculated by having to do boring non-weight bearing cardio.
4) DDR training is going well. Setting new records every day. Great for weight loss, and more functional than just about all cardio. Taught me more about my body than just about anything except kettlebells and powerlifting. The other great thing about it, it keeps score (scores for expert level games range, for me at least, from 25000000 to 40000000), so my performance is measured quantitatively instead of being judge qualitatively. Most importantly it is fun and motivating. Not for everyone, but it works for me.
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