Yet another dynamic day

30 minutes wallbag training (hooray!) from multiple angles
7 minutes compressing and finger-tip tapping the 50lb rice buckets
12 minutes jumprope

Yesterday...

Monster snow storm, elections, etc...

I made it to the gym late and tired since I took a much needed nap.

3 rds shadow box
2 rds mitts
3 rds hvy bag
3 rds speed bag

oatmeal, oj, coffee
coffee
meeting at Starbucks: Americano

3 paczki and 2 donuts - This is not healthy, but it was "Fat Tuesday" and morningfields only makes 'em once a year. The donuts were just too good to pass up. More coffee.

V8 & canned peaches (BTW, I alwasy buy the light syrup since it is corn free and corn, being the most inferior of all grain, makes syrup that is not your friend!)

1/2 serving of Orange Chicken and veggies. (leftovers basically)

Finisher:
snowblowing the driveway!

Workout and Brief thought

Nice solid workout today - and I can even document it.
40 minutes:

4x4x Overhead Squats - 135lbs -> 100 x over jump rope between sets
2x2x Overhead Squats - 145lbs -> 50 x over jp between sets
1x1 Overhead Squats - 155lbs -> 200x over jp

4x12x Leg Press - 360lbs
5x25 Hanging leg raise
4x12x seated shoulder press - 75lbs
4x12x lateral raise - 20lbs
2x30x shoulder rotation exercise - 5lbs

Here's the thought that struck me recently - given age, condition, and historical injuries - I'm likely not going to do super heavy back-squats again. I can do my bodyweight without serious impact to my spine, but anything beyond that...isn't happening without repercussions. Kinda made me sad since at one time I was able to properly and cleanly back-squat 575lbs. While not monstrous weight, I enjoyed being able to do it. This year is dedicated to flexibility, mobility and adaptability.

Paczki

Because fat Tuesday comes once a year!!!

Something's going round, maybe I got it from /dn

today

2 lattes

minibagel with spinach salad, roquefort cheese and pumpkin seeds

an upset tummy

1.5 cups of mashed potatoes

a whole lotta tea for tummy

40 minute medley swim

yesterday

latte and minibagel with OJ

salad for lunch with chicken breast

45 gr. of taro chips

mocca yogurt 

4 yams, grilled with a few spices and a bit of BBQ sauce

1 hour of stretching

Was late to wkout today on account of talking to /DN.

3 rds jumprope working only on continuous double unders and crossovers
3 rds of shadowbox
2 rds of mitts
3 rds of heavy bag
3 rds of speedbag

Fruit smoothe made of 6 kiwis and a 1/5 lbs of strawberries, coffee
Coffee and V8
Canned Peaches
2 eggs over easy with corned beef hash (out of a can...). Bread. Oj
almonds and raisins
2 eggs over easy with Kiszka. OJ
Guinness

Sunday

Rest day.

2 eggs over easy, toast, OJ, coffee
Double cheese burger, coffee
orange chicken, vegetables and water

Another gorgeous Day

we are blessed with blue skies and crisp air

today I am taking it a bit easy because I did kinda skirt something last week and feel a bit slower than usual

3 minibagels with juice

1 latte

cheese fonue but not with bread rather with apple, zucchini and fennel

2 glasses of wine

20 minutes leglifts, crunches, etc

some stretching

10 minute stairs up and down

Friday

bagel and juice

1 latte

jasmin rice and leftover green curry

soybeans, sundried tomatoes, 3 onion rings, 1 pepperpopper, 1 samosa and some chickpea salad

1 mango lassi

1 sugarfree and ultralight cheesecakey kind thing

1km swim

Saturday

bagel and juice

1km swim

1 latte

30 minute housecleaning

1 sheepmilk vanilla yogurt

wholewheat penne (two half helpings, one with pesto, one with tomato sauce)

salad

1 glass of red wine

1 mojito - scarily addicted to these now!

Jump Rope...

I ordered a new jump rope tonight (as I said I would)...

Buddy Lee rocks:

Friday and Saturday.

Friday:
Core workout
2x30 kneeling ab roller
2x30 situps
2x10 each side russian twists with 8lbs med ball
2x10 crunches

finished with 2 sets of 10x plyo pushups.

Oj, Coffee, 5 pancakes, 1 egg
Hot dog and churro from costco
BLT and coffee + 1/2 of Livie's tuna volcano (tuna melt)

Today:
Lazy day off... Caught up on sleep.

Scrambled eggs, coffee, OJ, toast
Tomato soup and bread, water
Tuna steak with salad (+ leftover little tuna steak)
Hot Chocolate

It's been 1 month!

It's been one month since we've started this blog and we've had 61 posts!!!
So far, "/DN" is kinda MIA due to workstress and general malaise, but "Andi" and I ("Less") are holding the fort...

So, what have you accomplished? Where else do you want to go? What did you notice?

Post comments... (Is this a ripoff of Crossfit? You bet!)

The Past 3 Days...

Tuesday:

Oatmeal, OJ, Coffee
Coffee
Denver Omlette, toast, coffee

6 rds rope
3 rds footwork
3 rds shadow
3 rds mitts
3 rds heavy bag
3 rds speed bag

Wednesday:
Coffee and scone
Coffee
Thai food - lard na and some soup

Moved a ton of gear out of my office into my home and shuffled it around.

Thursday:
Coffee x 4
Trail mix, v8x2 and water, OJ
2 steak tacos, beans, quesadillax2 3 beers - Guinness, Young's Double Choc. and some fantastic IPA at Delilah's.

Moved more gear form office to home and moved a treadmill to the home.

1.5 bagels

1 latte

1 glass of orange juice

green curry veggie and tempeh stir-fry

1 sheepsmilk yogurt wholemilk, vanilla

30 minute stairmaster workout

YESTERDAY

latte and half a bagel

possibility of two interesting jobs to choose from, both who want me

100 gr. almonds and cashews

2tbsp yogurt with some blueberry compote (sugarless)

salad with carrot shred, chives, parmesan, cukes

omlette with herbs and salad for dinner

1km swim but not a fast as I'd liked

later in the day turned down for one job (overqualified in more diplomatic words) and 15% less pay then now for the other

bruised soul and 1 glass of redwine then slept like a log

TODAY

latte and almost a whole bagel

handful of almonds

beginnings of a fever

one whole bagel with butter and some juice

a nap for the fever

a 30 minute leglift/calisthenics workout

a fever

spinach ricotta lasagna type thing

3dl of fresh apple juice

1dl white wine

a movie for the soul with my best friend - blueberry nights

6 rds rope
3 rds footwork
3 rds shadowbox
3 rds mitts
3 rds hvy bag
3 rds speed bag

Coffee
Portillos big beef sandwich and a small coke
Leftover pizza and water
Bubble n squeak with water

Been busy at work, but will be training harder now that my knee feels
much better and I feel less stressed.

Interesting Thing Happened Today

latte

wholemilk hazelnut yogurt

1/2 cup almonds

8 crackers with cheese, smoked turkey slices, kalles kaviar

4 tablespoons of cottage cheese

a small salad of scorzonera root (black salsify), mushrooms and gem lettuce

endive tempura on a bed of celery stalks and lentils

espresso

so the interesting thing: i did my rheinstairmaster workout after work...the first two weeks after 10 minutes i was huffing and puffing and thinking F*!% to myself.  now i enjoyed the half hour, had enough energy to bound up the stairs and felt great even 30 minutes into the workout.  i'm getting somewhere!  And I saw a gorgeous sunset to boot!

A Short Hiatus

Firday, 25th, ate:
eggs, toast, jam, coffee, apple
V8 and Almonds and rasins
Pita with Hummus, tomatoe, cucumber and water
two pitchers of sam adams and hot wings.

20 minute core workout:
ab roller - kneeling
ab roller - partial standing rollouts
situps
crunches
russian twists with medicine ball
supermans (lower back)
swiss ball leg pull-ins (these things totally suck)
swiss ball supermans

Saturday, 26th, took a day off - ate
2 eggs, toast, coffee, orange
latte and cornbread muffin
pizza (was sooooo good)

sat around, worked a lot, and enjoyed a rest.

Today, Sunday, 27th, ate:
3 small pancakes (silver dollar size) with a touch of syrup, 2 eggs over easy, and a cup of tea.
No lunch
Latte and turkish coffee
Grilled Chicken salad and Hungarian cabbage noodles (Kaposztas Kocka) and water.

6 rds rope
3 rds footwork
3 rds shadow box
3 rds mitts
3 rds hvy bag
3 rds speed bag

2 lattes

100 gr. yogurt - sheep's milk vanilla

1 carrot

4 whole wheat crackers with blue cheese

100 gr. almonds with kalles kaviar

1 apple

1 carrot

dinner salad (lettuce, tuna, hard boiled eggs goats cheese, tomatoes, black olives, herbs)

30 minute aerobics (crunches, rowing situps, obliques, side crunches, leglifts, 5 real pushups, 10 wussie pushups, etc)

2 lattes

1/2 cup of almonds

100 gr. bifidus yogurt with prunes

1 sandwich with wholewheat bread, tofu und date chutney

teriyake salmon with sprout salad

1/2 cup chocolate pudding nofat/nosugar

30 minute swim

Friday, 25 January

7.30 swim for half an hour...nothing like doing laps early in the morning, can't say my scoliosis liked it.  my lower back seemed all seized up on me but it was worth a try to see if i feel any different doing sports in the morning rather than in the late afternoon or evening

latte and 1.5 regular bagel

2 bowls of lentil chorizo soup with sour cream

another latte

medley plate of 2 samozas, soya beans, sun dried tomatoes, 2 onion rings, chick peas, a coconut/peanut ball that was deepfried i think

mango lassi

2 morejitos (one for me and one for Liv  ;-)

2 15 minute MBT walks

50 crunches, obliques side crunches 

10 wussie pushups

2 rds rope
3 rds footwork
3 rds shadow box
3 rds mitts
10 rds hvy bag
3 rds speed bag

2 eggs, coffee, ok, kefir, bread with jam, 2 kiwis
cottage cheese, coffee
almonds and rasins, greek coffee
V8, apple
2 pita with tzatziki, tomato, cucumber, hummus, chicken, 2 glasses of cool refreshing coke
bread with jam, V8

suntanstairmaster

another gorgeous day here, mild enough to do the rheinstairmaster in a long sleeved shirt and a sweater

small latte (no bagel, no nothing with it)

a handful of almonds

1 large bowl of crownchowdersplitpeasoup (jut put together all the leftovers)

1 large bowl of iceberg lettuce with laab gai (thai minced chicken)

1 morejito (trying to revive the memories but i just cannot hit the recipe they have)

30 minutes rheinstairmaster in the glorious sun

this time i did three runs up the stairs, one walk down the incline and over and three runs up again

More Left Hook Deathray...

Fantastic left hook counter to incoming opponent...


MMA left hook king, Jens Pulver...

6 rds rope
3 rds footwork
3 rds shadow boxing
12 rds mitts

"Alice" - (5 pullups, 10 pushups, 15 squats in 20 minutes...)
13 sets (not particularly great... 65 pullups, 130 pushups, 195 squats)

Feeling slow today - it is cold and I'm a bit stressed with work.

2 Eggs and 3 pancakes, coffee, oj
V8
small pizza (I'm feeling cold a lot, need more food!) and Guinness
V8
Coffee
Chicken breast, 2 tomatos, piece of French bread, 12 oz Coke (I have my vices!)

I Caved Day

the usual morning latte and half a regular whole wheat bagel

salad with asian dressing and a few pieces of chicken

90 gr. of tarot and pumpkin chips (cave 1)

small latte (cave 2)

2 glasses of prosecco (part of a business dinner)

meat fondue (ditto, not a whole lot, somehow I wasn't up for it)

espresso

45 minute swim (some concentration on the arms, you basically do the crawl/freestyle without using your legs, then you swim the backstroke with your arms only as well)

20 minute vigorous walk (make up for the cave)

30 minute leisurely walk

The left hook...

I read the book, "Lords of the Ring", which was about the Madison, WI boxing team and how the death of their fighter Charlie Mohr ended NCAA (national collegiate level, not just intercollege like now...) boxing. (On a side note, it was the liberal dipshit regents that ended that once great sport because it was deemed to "violent". I guess the fact that people have died playing football isn't... What the fuck ever...)

The trainer, John Walsh, himself a former amatuer fighter, placed the utmost importance on a solid left hook, calling it the right handed-boys best friend. (If you're a southpaw, you have no friends anyway...) On that note, I work my left hook technique to the max every day, mainly with jab-hook combos and step-hook combos. I'm not an MMA guy, and while I might start to get interested in it, I doubt I'll ever be able to really put it into play like I know I can my punches. What I do find hearkening is that that a good punch can be a one-shot deal and this occurs much faster and much more frequently than people would like to admit. A sampling below:








6:53 into it...

another somewhat slow day

latte and wholewheat english muffin

2 bowls of soup, one split pea, one lentil chorizo (even better the second day)

2 bowls of soup for dinner, one corn choweder and one split pea

1 vanilla wholemilk sheepsmilk yogurt

35 minutes of crunches, obliques, wussie pushups (knee pushups, I'm up to 10 now!) and various leg lifts

Was the only one there today... got a great one on one, but I'm still fucking up my left hook.

12 rds rope
6 rds footwork
6 rds shadow box
6 rds mitts
6 rds hvy bag
6 rds speed bag

20 minutes core workout:
wheel rollouts starting from kneeling to half standing.
100 situps-flat
2x25 cross crunches

oatmeal, oj, coffee (black)
V8
Kefir, almonds, cranberries
Pita with hummus, tomato, cucumber, tzatziki
Greek coffee (with splash of half and half)
hot chocolate
2 cups coffee (black)
V8
OJ, mac'n'cheese (didn't feel like cooking...), a few glasses of water

Yesterday...

The wife went home early this morning. We layed some floor, chased our tails and I decided that spending a few moments with here was more important than hitting the gym last night. The solution is easy - I'll just do two classes tonight!

;)

Ross Training Rocks!

I love Ross - low tech, high impact! Very much the same mentality that lead to the creation of the AK47!! Read his article on the wheel here!



I've been able to do a handful of standing wheel rollouts using a store bought, single-wheel ab roller! The muscle group that I find most challenged, personally, is the lower back. If your lower back is weak, then you won't be able to generate the reverse motion. What one guy at the gym found most challenging was the abdominal section on reversal. I guess the ab wheel will test the weakest link in your core.

What Ross shows is a very advanced movement that most people won't be able to accomplish until they spend a few months of diligent work with the roller... The kneeling rollouts are challenging and the partial rollouts really kick it up a notch!

slow day

latte and english  muffin

4 crackers with kalles kaviar

120 gr. smoked trout

200 gr. walnuts and hazelnuts 

5 prunes

100 gr. apple/pineapple sauche

3 cups of soup (homemade cornchowder, swedish split pea, and lentil chorizo)

30 minutes rheinstairmaster but at a slightly slower pace than usual

Dinner
Chicken pita with grilled onion & peppers with tzaziki sauce
2 Boursin filled mini peppers
Fruit cocktail

Range drills and developing a plan to better your shooting...

Folks, by all means, go exercise your rights, but get good with what you do! Train a bit during the week so that you can make your range time "business time" and focus on "validating" your weekly training goals.

Work on trigger control by dry firing at home, work on mag changes at home, work on gun handling and the rules at home, work on holster work at home and finally, develop a "workout" plan for shooting at the range. I dunno, something like:

~25 Rounds slow fire in groups of 5.
~24 Rounds double taps in groups of 6.
~24 Rounds triple taps (Mozambique) in groups of 6.
~24 Rounds double tap transitions (between 3 targets/notecards) in groups of 6.
~25 Rounds slow fire in groups of 5 to cool down.

You could throw in a session a week to work on 75' slow sighted fire, or throw in a session off transitions between 5 targets with 5 rounds (bowling pin-esque practice), or point shooting (coarse aim)/point shoot from the hip/point shoot from across body/...

The point is that range time should be an extension of everything that you've worked/out at home or learned at home. I had an Olympic Air Rifle coach tell me that shooting is really 99% mental and he was totally right. The act of putting the sights and target and twitching a few muscles are acts that should be learned at home. [For those into the OODA-loop, it is what Boyd called the last stage, "ACT", and that is easy for anyone who has the technical stuff under the belt to do... Getting into the position where you won't get killed trying to act or whatever is the tough part!! Granted moving and shooting, bob-n-weave, and being tacticool are very physical, but they are part of the OOD cycle!]

(This is sort of a cross post from my other blog...)

Yesterday and today

Yesterday:
6 rds rope
3 rds footwork
3 rds shadow box
3 rds mitts
3 rds hvy bag
3 rds speedbag
3 rds two-man pivot jab drills working on distance

50 pushup
25 med ball pushup

Scrambled eggs with avocado
Skirt steak with rice, salad, green beans
1 LaBatt beer

Today
6 rds rope
3 rds footwork
3 rds shadow box
3 rds mitts
3 rds hvy bag
3 rds speedbag

French toast and half an apple and half an orange coffee
Lunch burrito with 2 scrambled eggs table spoon of refried beans
tomato, tbps four cream and salsa
1/2 corn bread muffin
1/2 cupcake
Capuccino

fantastic four for a fantastic day

another gorgeous day out and not as cold as in chicago

3 lattes

3 pieces of bologna

one mini whole wheat banana muffin

4 small pieces of cheese

1 glass of orange juice

1 lemon yogurt whole milk

1 grilled apple

4 helpings of raclette cheese (thin slice of melted cheese)

a few slices of grilled eggplant, onion, fennel and zucchini

fantastic four:  20 minutes MBT walk, 10 minutes stretching, 20 minutes leglifts/crunches/obliques, 20 minute strech&breathe yoga

saturday:

2 hours of cleaning window frames and mopping floors

15 minute easy MBT walk

2 lattes

1 english muffin with a pat of butter

1 danish roll (I was weak!)

1 wholemilk chestnut yogurt

a handful of almonds 

friday:

latte and english muffin with pat of butter

100gr. chestnut whole milk yogurt

1 pear

2 cups of soup with toasted cashews

1 hardboiled egg

2 small pieces of cheese

2 wasa crisps with kalles kaviar

100gr. bifidus yogurt

2 hotdoglike sausages made of lamb (merguez)

1 glass of glögg

1km easy swim (medley at a relaxed pace)

Missed days: took a rest on Thursday and Friday to eat like a pig and
do nothing.

Thursday:
Coffee and a scone
Soup salad and half a mushroom and Swiss pie
Brownie and coffee
2 slices of pepperoni pizza

Friday:
2 eggs over easy and toast with jam
Apple and the last 2 slices of pizza
Lamb kofta on pita with salad and onions
Thai smorgasbord (we had a friend that had never had Thai before!!):
2 crab rangoons
2 small satay chicken
1 helping lard na with tofu
2 helpings pad Thai with chicken
1 helping paneng curry with chicken and some rice
2 sigha beers
2 scoops fried ice cream vanilla and coconut
And some of the wife's fried banana

(It sounds like it was more than it really was... The place has good
food, but portions are just barely enough for splitting...)

Just needed to take it easy yesterday...

almost friday

so one of us is showing a cousin around, the other traipsing around in flowrida and i'm one third of a day closer to the weekend than you two :-)

latte and bagel as usual

80gr. bifidus yogurt with prunes

1 pear

180 gr. apple+strawberry sauce

2 small bowls of cream of broccoli, leek and broadbean soup with cashews

dinner aperativ (3 bruschettas with cured meat, olive and cheese)

2 pigs in a blanket

3 glasses of red wine

1/2 plate leftover tagine and couscous

35 minute rheinstairmaster workout...this time i did a short warm-up then 3 runs up and down the stairs followed by 3 walk up the incline and over to the stairs and down the stairs, then 3 runs up followed by the three slopes over and down the stairs and then 3 last runs up...there were these 2 guys have their lunchbreak and smokes  (sunny day on the banks of the rhine) and at one point i said to them they were lucky to have a break, i was sweating like crazy...but in the end it felt good.

by the way, i did try doing a burpee and when i got up i was seeing stars *!*!*!*!*!

6 rds rope

3 rds footwork

3 rds shadow box

3 rds mitts

3 rds hvy bag

3 rds speed bag

 

Bench, no rest (repeated twice)

Press:

20x20lbs

15x30lbs

10x40lbs

5x50lbs

 

Fly:

10x10lbs

5x20lbs

 

 

Breakfast:

Oatmeal

Coffee

Half a grapefruit

 

Snack:

Tea

 

Snack:

Some Indian dish which were like tamales but wrapped in some kinda leaf(?)

Coffee

 

Dinner:

Burrito made with 1/4 steak, tbsp sour cream, handful of spinach, some salsa, a few tomato chunks and some onions...

(I need to go shopping  :D  )

 

Tomorrow will be a rest day as I show my cousin around town...

 

 

 

 

Fellow Fitness Bloggers

so let's have it here on our blog...atkins or natkins

is the atkins diet too radical?  

should I stick with just eating less carbs but not cutting them out all the way?

if I eat no carbs, would I be able to work out 30 minutes almost every day?

is it worth it to do 2 weeks as an induction with minimal carbs, enough to keep the fitness going?

I already know that Liv thinks it is too radical.

I know 2 doctors who tried it and the woman gave up after a week because she felt sick.

My best friend gave up after 2 weeks because her brain turned to mush and she couldn't exercise.

Any other experiences you can tell me about?  Thoughts? Comments?

Yours truly, 

Thunder Thighs, weighing in at 73kg.

with headache gone I feel much better:

latte and mini-bagel as usual

an apple

2 pieces of cheese and a few banana chips for my 1km swim

in fact, I swam a bit more than a km today and it was 1km of non-stop freestyle

salad with beets, carrots, a few olives, croutons, chives and 2 hard boiled eggs

3 large soup spoons of couscous with

chicken tagine (prunes, almonds, olives, chicken, carrots, spices, cilantro)

That was all for today and I read your comments about leglifts and burpees and now I am so intrigued with burpees that I think I may just try one...hoping I don't land on my face

Forgot my eats!

Snack at 3 am: 2 steak tacos (homemade with tomatoe, onions, and steak)

Oatmeal and coffee
Coffee and a kiwi
Orange chicken and rice...x2 (it was sooo good! Was a box from costco!)
3 steak tacos and corn

6 rds rope
3 rds footwork
3 rds shadow box
3 rds mitts
3 rds speed bag

Core workout with 30, 20, 10 wheel rollouts, swissball planks and leg
unders, 2x25 situps, 2x10 crossing situps

tuesday, 15 january

small latte

small bagel with butter (notice a pattern here ;-)

2 wasa breads with brie

salad with cottage cheese, cashews and pineapples

1 yogurt

1 migraine needing 2x325mg of asprin

1.5 toasted wholewheat english muffin with butter

1 salad with chicken and cilantro

30 minute rheinstairmaster workout

3x20 situps and obliques

3x20 front and side leglifts

2x5 wussie pushups

monday, 14 january

20 minute sit-up and leglift workout

small latte

bagel with butter

2 wasa flatbreads with brie, roast beef and horseradish

grilled veal steak 

grilled eggplant

morbid tales

Today's consumables consisted of

1/2 bowl old Irish oatmeal
2 AMP TallBoy Sugar Free Energy Drinks
2xLarge Americanos

1/2 Detour Protein Bar

Wafflehouse cheese-steak omlette
ham steak
2tsp Grits
3 cup coffee


Workout consisted of running frantically with 4 laptops and a large CIA garment bag thru 3 airports and traipsing across the country from Coast to Vegas to Coast.

Strangely enough, the energy expended today has left me with an endorphin rush, and a feeling that I ran a marathon. Back to weights at some point tomorrow.

Crossfit rip off again: 1 pullup the first Min, 2 the second, etc to
failure, which was 11 minutes (78 total).

Boxing class x2:
6 rds rope
6 footwork
6 rds combos
6 rds mitts
6 rds hvy bag
6 rds speed bag

Breakfast: 6 silver dollar pancakes & coffee

Lunch: half tuna sandwich and tomato soup

Snack 2 rolls and coffee

Dinner: chicken pita, tomatoes, onions, feta, cucumber. Cup of
chowder. Coffee. Apple.

(I'm hungry a lot now...)

Rest day (exercise wise)

Pistol draw stroke
Dryfire and visualization
Target hold (bullseye-style)
Eye/hand transitions (engage multiple targets)

Breakfast/lunch: ham sandwich and coffee and a roll at Panera
Snack: coffee and 2 kiwis
Snack: coffee and 1 cookie at neighbors (had to be polite)
Dinner: cassoulet and green tea

whoops! Last night's super-quickie burner workout

Jump Rope 1K over the rope broken up into a super-set of other motions as follows:

200 over rope
15 1/2Burpee-pushups
6 Slow Crucifix w. Clubbells

Rinse repeat 5X inside of 12 minutes - I think my time was something like 1030. Would have been a touch faster but the dobermonky insisted at lying near my feet during the jump-rope sections.