Mendoza line reached/Performance Goals

I finally hit below the 180 mark. Down 179.5 lbs (weight loss in the last 10 weeks, 14.5). More importantly, my big lifts are unaffected - still destroying the mullets in the gym. I have other posts in my blog that detail my success and document some of my workouts.

My new goal is to be down to 169.5 by Nov 11 (nine weeks out). That is lower than the weight I graduated HS at. That should put my BF at around 7.2%. I will be incorporating some Return of the Kettlebell (RTK) doubles work into my training. This is why I am replanning. Fast weight loss + RTK is a recipe for disaster!

Performance based goals:
* 2.5xBW DL - in two weeks
* 3.0xBW DL - by COY
==> Was able to DL for the first time today and 415 went up easy.

* Pass RKC snatch test with one hand (100 snatches in 5 minutes). I have done 80 in 3:35 with right hand. I call this "clowning the snatch test".
* My shoulders have been troublesome for any BP and KB MP goals at this time. Working the PT to get better
* 2/3 BW Barbell TGU (current PR, 110lb @ 184, or a 59.8% BW TGU). By end of September.
* Bowl a 300 game and 800 series (within one year)

Notice there are no "work out x many times" or follow a good diet. That is because those are not performance goals, they are process goals. While they are important, they are determined by your performance goals. Also, think of it this way: If I go to the gym 6 times a week, but my lifts don't improve it either means one or two things:
* I am overtraining, or
* My training is not effective (and since I wrote my training plan, I would then be an idiot)


Today's workout:
Box Squats (1" below parallel): 135, 185, 225 x 1 x 2; 245 x 3 x 2; 265 x 4 x 2
Leg Press: 4,6,8,9 pl/side x 1 x 10 (these felt good)
Lunges: 85 x 1 x 5L/5R; 135 x 1 x 5L/5R
Leg Curls: Stack x 1 x 10 (this felt really strong)
DL: 185, 235, 285, 335 x 1 x 3; 285, 415 x 1 x 1 (felt strong, but need to look at tape)

DDR: 35minutes
KB work: 32kg swings x 4 x 15; 24kg snatch x 20L/20R

Two RKC Instructor Reviews....

One from an athlete:

I want to thank you for the training provided over the last three months. My goal was to compete and place well in the April 2009 Tactical Strength Challenge (www.tacticalstrengthchallenge.com ) and to ensure my body composition was not compromised by doing so. Both were achieved as my placing moved from 36th place to 5th place in the Open division while maintaining a weight in the mid-180 range.
My deadlift improved from 365 to 425 (60 pounds). My pullups improved from 16 to 19. My snatch count improved from 123 to 125. I am very pleased with the performance and am considering a move to the Elite division.

Your blend of Westside Barbell methods to help my deadlift was helpful, particular the heavy dose of good mornings and rack pulls. The speed deadlifts kept my form and speed in check. In addition, the renegade rows helped both my pullups and reinforced the need to stay tight which, as you stated, was my problem in prior competitions. Finally, the head position tweak aided the deadlift and the snatch numbers.

Faizal, you took the time to fully understand my strengths and weaknesses and that made a huge difference in program design. That is much appreciated. The regular training log review sessions minimized the issue of you living in the Tampa area while I live on the other side of the state.

I look forward to the next competition, your training guidance and hopefully competing with (and maybe against) you in the September 2009 Tactical Strength Challenge!

Jamie Munson - Palm City, FL

The other from a "senior lady" looking to get healthy:

I am a senior lady who has had a weight problem all my life. I was having medical problems from this weight and needed to do something about it. I had never exercised and did not have a clue how to go about it. Faizal has worked with me and taught me how to do full body work-outs, advised me on healthy eating and thanks to his excellent instructions as of todays date I have lost 82 pounds and have no reason not to believe that I will not reach my goal of a 100 pound weight lost. When ever I wasn't sure about anything he always had an answer for me. With his help I look forward to going to the gym and a new healthy life style. I know I couldn't have done it with out all his help and knowledge. He is a great young man and made exercise fun. Thanks Faizal I couldn't have done it without you.

Janet R. Torrey - New Port Richey, Florida

Beach Workouts, Group Training

I am very busy today so I am going to keep this short:

* Due to the success of the intro sessions, Bayshore Kettlebells is now offering semi-private training for $25/session on Mondays and Wednesdays at 6 PM. Multi-session discounts available. Location: XpertFitness (2607 W Azeele St., Tampa, FL 33609). It is a good way to get introduced to KBs.

* My workouts for this week so far have been pretty short. Some heavy lat work and bench pressing, as well as some KB skill stuff.

* I did pistols on both legs at Barnes and Nobles today. I don't know if I could do it again.

* One great reason to use kettlebells, they are portable. I was able to go with my girlfriend to the beach. Have I told you how much I dislike the beach? Well, I did the following with the 24kg that I bought:

1) Some snatches in the bay in mid-thigh deep water. While I felt safe, the waves and sand moving beneath your feet make it a non-safe environment.

2) "KB TENS" - doing sets of 10 of every ballistic exercise I can think of.
- Swing, Hang, Dead, Side and Front, and Hand-to-Hand snatches
- Swings
- Cleans, Dead Cleans, and Hand-to-Hand Cleans
- Jerks and Long Cycle Clean Jerks
==> After every set, like in golf, I had to smooth out the sand because my feet were sinking. On a 92F day with no shade, I sweated a lot. 240 repetitions total.

3) Windmills - not an exercise I do very much, but with the sand TGU and armbars are out of the question.

* No weigh in...will post a weight next time that it is appropriate.

* Fall bowling league starts today. Goal: 213 average. I am switching to 15lb equipment to better match up ball speed to revs. My rev rate is lagging and switching to a lighter ball with help that. One of my friends at the gym trading a session/discussion with me for two new bowling balls: A Black Widow and a V2 (retail value, about $330 - how is that for appreciation).

Weight Loss Update/RTK Inspired routings

Had a little sickness this week...lowest weigh in was 180.5 (weight loss of 11 lbs).

Rather than trying to "suck weight" to make a goal by 8/31 (which i could do). I am going to extend it out to two weeks. My reasoning:
* If it is worth doing in 8 weeks, it is worth doing in 10 weeks
* Safer and more maintainable weight loss
* More in line with what people should do
* Wanting to incorporate RTK (Return of the Kettlebell) exercises. While I wouldn't say it is a hypertrophy program, it is very hard to restrict calories while doing it.

-------

RTK is a program that is hard to do while doing other programs or practicing other sports. Right now I am involved in two many other things (PL training/bowling practice) to give the RTK program proper, its due, but I do like some of the new exercises. As a personal trainer that gets results - I like to take the best from many program and combine them into something that gets results for someones particular situation.

Here are some things that I have done with my new RTK knowledge.

HoC/DDR/RTK - Alternate two songs of DDR with 10 24kg long cycle clean and jerk or 18 sets. I used to just do this with swings or snatches. I can do more work with the LC C&J.

PHA/DDR/RTK - Alternate one song of DDR with 8 24kg Military Presses done ETK style for 10 cycles (also doable in a half hour).

HoC/RTK - Alternate a KB exercise with a short jog. I have included double snatches, double dead cleans, side snatches, and front snatches (great for my banged up shoulders), long cycle (I haven't done push presses yet, that is coming).
==> The doubles work is a great way to add intensity and work capacity training to any program.

The RTK program is no joke. If you cannot do the SSST, you have no business getting this book. It is not an elitist this, it is just what it best for you. The most common mistake that I see with KB training is not having the foundation built before progressing. If you don't have a good swing, your cleans, front squats, and snatches are going to suck. If you are doing doubles work, and you don't have the work capacity for the SSST, you would be better served sticking with ETK.



________________

Bowling still frustrates the hell out of me...working on freeing up the armswing. I got a personal training client to give me two bowling balls (cash value, $280) instead of cash.

Key Factors to Weight Loss

Weight Loss is real simple. Actually it is ridiculously simple. It is not EASY, but it is simple. Even though I was already is good shape and killing most people in the gym, I decided to lose weight. I started at 26% BF (152.5lb LBM/206lb TBW) in December to 13% (157.5lb/181.5lb) in August. That is a gain of 5lb of muscle and 30.5lb of fat. In 9 months. The both numbers are gradual, but they are steady and after a short period of time, the results are dramatic.

Here are the keys to maintained fat loss:

1) MAKE TIME TO WORK OUT

The following two facts are amazing to me:
* How many people say they don't have time to work out.
* The number of people who have gym memberships who don't use them.

I will address the time issue first. The first key for busy people to make time to work out is to SCHEDULE IT. The act of putting it into your schedule converts the workout from an activity that gets done "when you have time" (which you already have said you don't have much of) to something you have deemed important enough to set aside time in your day to get done. Here is how important I think workouts are --> you should treat them as important to your health as any doctor's appointment. It is this simple everyone: IF YOU HAVEN'T PUT YOUR WORKOUTS INTO YOUR SCHEDULE, IT IS NOT IMPORTANT TO YOU.

If you use your gym membership, it is the best investment of your money. Let us say, conservatively, that your gym membership is $60. If you use it 3x/week, that comes down to about $5 per use. That is cheaper than a movie. That is just taking into account the value of finding something to do. If you don't go to the gym at all, you might as well flush it down the toilet. The other important thing to realize is that most gym membership are committed to up front. Months down the line, that money is a "sunk cost". At that point the decision to use the gym membership comes down to "would I rather go to the gym and improve my health" or "would I rather be comfortable sitting on the couch." Keep in mind that I am using the "gym" in a figurative sense. Going to the gym could mean going outside and swinging some kettlebells that you bought or using your Bowflex. Either way the investment and decision to use is the same.

People ask me all the time, what is the best gym in the area. I always say "the one that you can get to on a regular basis." In Tampa, the average person lives 3 miles from their gym. The most important part of workout routine is showing up. An average routine done four times a week is better than a "perfect" one (if such an animal exist) done once every two weeks. SHOW UP.

Last but certainly not least. Something is better than nothing. Even if you can't slog yourself to the gym for workout. A 15-25 minute quick workout will exercise the CV and spike the metabolism. If you need ideas for 1/2 hour workouts with whatever equipment you have - email me at faizalenu@yahoo.com.

2) EAT FOR WHAT YOU ARE GOING TO DO

There is a lot of talk about Atkins, South Beach, Low Glycemic, Organic, blah blah blah. I have kept my nutrition plan really simple, and give my clients a very basic plan. The basis of this is to eat for what you want to do.

a) Eat whole grain and other lower glycemic index carbs to fuel your workouts. Eaten them at any other time you are fueling your fat GAIN.

b) Eat fruits and other higher glycemic index carbs at only two times:
* Right after you wake up
* Right after you work out (when I do eat a candy bar, it is at this time and only once a week)
==> This is to restore your glycogen levels.

c) Have vegetables and protein at every meal. The protein protects you muscle from being catabolised to maintain nitrogen balance in the blood and the vegetables provide you with the mineral and trace nutrients. One of the biggest reasons for people going off diets is that they are missing something essential. You can't just scale down the amount of found in a crappy diet and be able to lose weight, you have to ensure that you are getting what you need. I juiced vegetables and took a multivitamin to ensure my body was getting what it needed in the minimum amount of calories.

That's it. This may not work if you have a clinical eating concern or if you are a body builder preparing for a show, but this will work for most people. You are eating for what you are going to do or for what you need to provide your body. No counting calories, no logging. Also, you can eat a fricken' carb and not walk around like a zombie. Cycle, don't just avoid, your carbs.

Just three simple rules. If you can't handle that, then you get what you deserve.

3) While I don't like cardio, dieting in a marathon and not a sprint. Don't try to find the perfect workout regimen or perfect diet. Try to follow a pretty good diet for a long time.

4) You need to lift at least moderately heavy to maintain muscle mass and function. If you are getting weaker and losing weight, at least for most people, you are probably losing muscle. If you are gaining strength but losing muscle, for most people that is OK to because the muscle you had was just bulk. I have lost 11 lbs in just two months and I am still setting PRs (mostly in new exercises) and maintaining my abilities in others. I am lifting heavy (single and triples) and explosively (kettlebell quick lifts) and hardly any steady state cardio. So I am doing a lot of work and managing the carbs.

5) You need to plan you eating to account for social situations. This is very important. We don't live in vacuum. Most of the people around us could give two shi'ite about weight loss goals. Every meal counts - no mulligans when it comes to dieting. Your body doesn't know if you are at a business function or social function. Here are some strategies to keep from binging during these periods:
* Water - many people mistake thirst for hunger. Start with 12 to 16 oz before the event.
* Try to keep your hands full. If you can't grab something, you can't eat it.
* Start with veggies.
* Enlist a friend to keep you from eating
* I encourage two cheat meals a week. They keep your body from shutting your metabolism down. Try to line them up with your social events.


6) You have to feel PERSONALLY ACCOUNTABLE FOR BOTH YOUR SUCCESS AND FAILURE. This is what trips most people up. The body is the ultimately meritocracy - you get exactly what you and ONLY YOU put into it. No one else can do your exercise and no one else puts food in your mouth. While this is a burden, it is also liberating to know that you have complete control. In the words of the RKC, IT IS YOUR FAULT.

7) You need to be improving and increase your bodies capabilities. If not, your body any weight loss you have is going to be temporary. If you are losing weight, but you are weaker and more tired, you are going to gain it back. If you are losing weight, but you are mentally fried, you are going to gain it back. You body eventually will not let you keep going. If you are losing weight, but you look worse, then what the heck are you doing.

If you are feeling any of the above - you are probably on some time of death plan of fitness and you need to replan or recounsel to get onto something more substantial. Getting skinnier without getting healthier will ultimately be a waste of time. Weight loss should be a means, not an end.

Update of stuff...

1) Did not weight in so far. Going to wait till Saturday. Want to be at 179. I did not have a lot of time this week. Lot of stuff going on (writing and some new clients). I did have a change to create two new short workouts.

Really short workout (Wednesday night, < 20 minutes):
* Work up to a near-maximum TGU: 24kg x 1R/1L, 32kg x 1R/1L, 40kg x 1R/1L, 48kg x 1L/1R (took about 7 minutes IIRC)
* Tabata Swings: 32kg x 8 x (:20 on/:10 off) (total time: 4 minutes)
- simple brutal effective. I felt like I was burning calories for the next 12 hours (PRs and OEPC? will do that).

Short workout (Thursday night, < 20 minutes), I am going to call this DDR/HoC/RTK, alternated:
* One song of DDR on "Expert Level"
* 8 Reps of LC C&J with 2 24kg bells
==> Did this for about 35 minutes, or about 15 songs of DDR + 120 LLCJ. I can really feel how the LC will really increase the mass

For me, the LC is about 106# * 5.5" or 583ft*lb/rep or the equivalent work of 2.25 225# BP. In this time period, I did the equivalent work of 266 225# bench presses. Keep in mind, I also burned approximately 330 calories from just the DDR.

Can you see brutal conditioning.

2) A lot of people have been talking about steroids in sports and the Olympics. The only thing that I really have to add is that the athletes on TV look LESS ROIDED than many of the gym HGH-gut guys. While drug testing may not be gettin rid of the PEDs, I have a feeling they are making a difference.

3) Bowling: Still throwing the ball well, not scoring. Live and learn, if it was easy, it would not be fun. Also, because I practice 20 games per week, I am not "entitled" to a 220 average.

4) It is starting to be safe to take the KBs outside again. Once the temperature gets below 90, we are good to go. My old soccer coach said, you need the summer heat to get into shape. I agree 100%.

Weigh in....

Today's weigh in was 182.5 -- not bad considering two nights out and last workout before today was Saturday afternoon. I drank a good amount of beer this weekend. Not enough to get drunk, but like similar to riding a treadmill - slow and steady, but not enough to make a difference.

My plan this week is:
* to be clean through up to bowling night
* mostly juice fast after post-workout meal tomorrow (leg day)
* Thursday's weigh in (8/20) I want to be at 179
* No cheat meal during bowling night (no hot dogs on hamburgers. Not jalapeno popper on a hamburger.
* Strict through weekend.
* No alcohol till weigh in.
* Just like the weigh in before the RKC, focus on HoC work.
* Split training to rev metabolism
* Coffee in morning.

After getting down to 176 - hitting some RTK cycles to build up mass. Double presses, double snatches, double cleans, LC C&J

Today's workout:
* 35 min of DDR at 7:00 AM

* 1:00 of DDR at 2:30 PM

* 6 PM
Halos: 16kg x 1 x 10
MP ladder with two bell in one hand:
24kg x 1 x 5 (warm up)
16kg+12kg x 1 x 1,3,5
16kg+16kg x 3 x 1,3,5 (only got 1,3,4 with the right)

45 min of HoC cardio, including:
Front snatches, 24kg
Side snatches, 24kg
C&P with two 16kg bells
Double Snatches, 16kg
Snatch
Hang Snatches, 24kg
C&J with two 16kg bells

All this in 87F heat with high humidity. Good thing I sanded the bells.
Note: My old soccer coach told me that you needed "the summertime heat to get in shape". Now it is drive to the gym, because it is too hot to walk outside. We have gotten sissified. Not me, I am hitting the bells outside, and I don't care how hot it is outside. People were in a lot better shape when my coach told me this (about 24 years ago) than we are today. I don't let fat people who have committed to a fitness program for 3 weeks and who sweat bacon grease tell me what ideal conditions are for getting in shape. Sometimes it is hard, hot, or heavy. Sometimes all three - SUCK IT UP!

100m: Usain Bolt is the man. Unlike the other former "World's Fastest Men," he doesn't looked drugged up.

Golf: Those who say that EY Yang didn't win the PGA, but Tiger lost in don't know anything about sports. The rest of the field fell because of the wind and the tough pin placements (almost everyone was above par). Only EY and Tiger were still in contention. EY mad a clutch eagle chip and just a sick 200 yard shot (over a tree from the rough) to 8' on 18 to force Tiger to be aggressive and go after the stick. Tiger did not choke, he hit decent shots when he had to play aggressive. EY hit the shot to win. Sportscasters, stop looking at numbers and WATCH THE MATCH. Also, stop pandering to Woods! You lose all credibility when you do.

Workouts, Trip to the Zoo

Really getting close on my goal of getting to 176. I started athte beggining of July weighing 192. Last weigh in 181.9.

Here are some of my recent workouts.

Friday night (post bootcamp):
KB presses:
24kg x 1 x 5; (16+12kg)x 2 x 5; (16+16kg)x4 x 5; (24+16kg) x 1 x 1L

35 minutes of random KB exercises.

20:00 of DDR

Saturday evening (not much time)
TGU: 32kg x 11:00
DDR and some 40kg swings (4 x 10)



Went to the zoo on Saturday afternoon. Great seeing how animals move, especially the big cats. So powerful, yet graceful at the same time.

Going to make this short....

Workout:
At gym: Speed Bench
135, 155, 175 x 1 x 3; 195 x 1 x 10

Incline DB: 100 x 1 x 6 (easy, but not feeling anything heavy)
DB Fly and some other crap

Bowling -- sucked, what else is new.

Weigh in last night: 182.8 (seeing my imaginary Mendoza line of 180)
--> 176 here I come.