All right, so far so good. Yesterday's intake was 100% clean -- Standard breakfast of 4 egg whites with a little feta cheese mixed in, 1/4 cup oatmeal and an apple. For lunch, had some lightly cooked ahi poke and lettuce with tomatoes, no dressing. Then had Rusty's strength and conditioning class -- last night was BRUTAL, my abs literally gave out on my doing hot potatoes with a 16kg at the end of class they were so shot -- after that, ate at Natural Cafe and had some vegetables with chicken and a little bit of brown rice.
Doing well with food today, too. Surprisingly I'm not sore at all today minus a twinge in my abs from the workout last night, so I'm planning on going to the gym in the next 3o minutes to do a deadlift routine, and I'll probably work on shoulders, too. It's been awhile since I've done deadlifts, my max when I last tested it was 255 lbs. -- we'll see where I'm at now. =) I'll post the workout later.
EDIT: Here's how the workout went:
Deadlifts:
185 lbs., 5 sets: 5, 5, 4, 5, 5
205 lbs., 3 sets: 3, 3, 3
235 lbs., 1 set: 0
I got the weight all the way up and locked out on this one, but my back curved a little bit halfway up, so I'm not counting it.
So my strength has gone down a bit in the deadlift, but nothing I can't regain quickly.
A little bit of shoulder stuff too:
Pull ups, BW: 1, 1, 1
Bench press, barbell, 95 lbs, 3 sets: 2, 2, 1
Wide grip isometric pull ups: 5
Military Barbell press, 60 lbs., 5 sets: 6, 6, 5, 5, 5
Turkish Get-up w/ 30 lbs. DB: 1 on each side (shoulders were tired at this point)
Bench press has always been something I've avoided. It's been at least 4 months since I last did it... which is why it's so surprising that I'm benching that number, considering my max has only ever been 100 lbs. Haha! That's going to change so fast.
Good stuff! Have a good one, peoples.
Friday, October 10, 2008
Wednesday, October 8, 2008
Commitment to myself.
All right.
I've had these resolutions before, and it's been awhile since I've resolved to make them public to the extent of keeping a public journal on it, but here it goes.
I want to reach my physical goals. I've made huge strides, but I'm not where I want to be. So until November 9th -- for the next month to start with, anyway -- I'm going to make daily updates about what I've eaten, and what workout I've done. I'm going to eat STRICTLY to my metabolic typing -- mixed, at this point -- and eat CLEAN. There aren't any birthday or anything like that coming up, so there's no excuse to not be on top of this! My schedule is pretty damn busy and full, but this is my health and my happiness, and it needs to happen whether it's easy or not -- and it's never easy.
No one else is going to make things happen but me, and that's how it should be.
Some short and long term fitness-related goals that I have for myself:
-Get RKC Certified in August, 2009.
-Train for the RKC Cert. I plan on doing a damn good job of roasting that beast and eating it whole.
-Snatch the 24kg 20 times with each arm. I'm at 9 right now.
-Barbell Deadlift 285 lbs. After that, 300 lbs.
-Cut. I've made a lot of progress, but I keep hitting this plateau. My diet keeps slipping back into maintenance. Outline of the abs ain't enough -- I want the whole package!
-Increase shoulder and chest strength. Everything else tends to get stronger without any problem and I maintain that strength, but these two areas need particular attention -- so they'll be getting it.
-15:15 Max V02 Protocol.
-Master the pistol.
-Incorporate more pull-ups into my routine.
So there it is! This is happening.
I've had these resolutions before, and it's been awhile since I've resolved to make them public to the extent of keeping a public journal on it, but here it goes.
I want to reach my physical goals. I've made huge strides, but I'm not where I want to be. So until November 9th -- for the next month to start with, anyway -- I'm going to make daily updates about what I've eaten, and what workout I've done. I'm going to eat STRICTLY to my metabolic typing -- mixed, at this point -- and eat CLEAN. There aren't any birthday or anything like that coming up, so there's no excuse to not be on top of this! My schedule is pretty damn busy and full, but this is my health and my happiness, and it needs to happen whether it's easy or not -- and it's never easy.
No one else is going to make things happen but me, and that's how it should be.
Some short and long term fitness-related goals that I have for myself:
-Get RKC Certified in August, 2009.
-Train for the RKC Cert. I plan on doing a damn good job of roasting that beast and eating it whole.
-Snatch the 24kg 20 times with each arm. I'm at 9 right now.
-Barbell Deadlift 285 lbs. After that, 300 lbs.
-Cut. I've made a lot of progress, but I keep hitting this plateau. My diet keeps slipping back into maintenance. Outline of the abs ain't enough -- I want the whole package!
-Increase shoulder and chest strength. Everything else tends to get stronger without any problem and I maintain that strength, but these two areas need particular attention -- so they'll be getting it.
-15:15 Max V02 Protocol.
-Master the pistol.
-Incorporate more pull-ups into my routine.
So there it is! This is happening.
Friday, October 3, 2008
Strength and conditioning with Dr. Rusty Smith
Last night's strength and conditioning class was a tough one. I was feeling pretty out of it physically and mentally since all I've had this week was school, homework, studying, sleep, repeat cycle. However, class rocked, and I felt a lot better after.
With no rest, minus to get water to drink:
-Started with some stretches and circulations to open up the neck, shoulder, core, hip flexors, groin, ankles.
-Easier version of tiger crawls for 20 yards.
-Inch-worm with leg raise, 20 yards.
-A & B skips, 20 yards each.
-Side shuffles, 20 yards each.
-Side skips, 40 yards.
-Crossovers, 40 yards.
-Reach-over lunges, 20 yards each leg.
-Tiger crawls, hard version, 20 yards.
-Frog crawls? I have a feeling he made this up on the spot... nice for opening up the groin, though. 20 yards.
-Walking lunges with 12 kg kettlebell in the rack, 20 yards each arm.
--Now it starts: Stability ball & kettlebell mix-up (no rest):
-20 swings with a 24 kg, two-handed.
-Russian twists on the stability ball, using a 12 kg kettlebell.
-8 chest presses with a 12 kg kettlebell with back on the stability ball
-20 swings one-handed, 10x10 RL with 24 kg
-10 standing military press with 12 kg kettlebell
-20 swings alternating one handed, 10x10 RL with 24 kg
-10 body-weight squats.
-8 chest presses with a 12 kg kettlebell with back on the stability ball
-20 pikes on the stability ball: Push-up position with toes on the ball, pull the ball in towards your arms by raising up hips.
-30 swings with 24 kg, two-handed.
-10 slingshots in either direction
-30 seconds of push up position belly-slaps.
-10 swings with 24kg kettlebell, two-handed.
-10 ass-to-the-grass body weight squats
-30 seconds of jumping jacks.
-20 swings, 24 kg kettlebell.
-10 Supermans/womans on stability ball.
-20 swings two-handed, 16 kg kettlebell.
-8 standing military press with 12 kg kettlebell.
-20 swings two-handed, 16 kg kettlebell.
DONE! This took an hour. I'm pretty sure I forgot a few things in there.
Kick my ass and call me a sweaty puddle of triumph.
With no rest, minus to get water to drink:
-Started with some stretches and circulations to open up the neck, shoulder, core, hip flexors, groin, ankles.
-Easier version of tiger crawls for 20 yards.
-Inch-worm with leg raise, 20 yards.
-A & B skips, 20 yards each.
-Side shuffles, 20 yards each.
-Side skips, 40 yards.
-Crossovers, 40 yards.
-Reach-over lunges, 20 yards each leg.
-Tiger crawls, hard version, 20 yards.
-Frog crawls? I have a feeling he made this up on the spot... nice for opening up the groin, though. 20 yards.
-Walking lunges with 12 kg kettlebell in the rack, 20 yards each arm.
--Now it starts: Stability ball & kettlebell mix-up (no rest):
-20 swings with a 24 kg, two-handed.
-Russian twists on the stability ball, using a 12 kg kettlebell.
-8 chest presses with a 12 kg kettlebell with back on the stability ball
-20 swings one-handed, 10x10 RL with 24 kg
-10 standing military press with 12 kg kettlebell
-20 swings alternating one handed, 10x10 RL with 24 kg
-10 body-weight squats.
-8 chest presses with a 12 kg kettlebell with back on the stability ball
-20 pikes on the stability ball: Push-up position with toes on the ball, pull the ball in towards your arms by raising up hips.
-30 swings with 24 kg, two-handed.
-10 slingshots in either direction
-30 seconds of push up position belly-slaps.
-10 swings with 24kg kettlebell, two-handed.
-10 ass-to-the-grass body weight squats
-30 seconds of jumping jacks.
-20 swings, 24 kg kettlebell.
-10 Supermans/womans on stability ball.
-20 swings two-handed, 16 kg kettlebell.
-8 standing military press with 12 kg kettlebell.
-20 swings two-handed, 16 kg kettlebell.
DONE! This took an hour. I'm pretty sure I forgot a few things in there.
Kick my ass and call me a sweaty puddle of triumph.
Wednesday, October 1, 2008
Something to remember
"Nothing can hurt you -- only you can allow something to hurt you."
--Matt Lynch, fucking fantastic human being with more knowledge about the body than anyone I've ever met -- also the Sports Massage teacher.
It's a great point.
--Matt Lynch, fucking fantastic human being with more knowledge about the body than anyone I've ever met -- also the Sports Massage teacher.
It's a great point.
Tuesday, September 30, 2008
I don't like titles
Trivium - 'Pull Harder on the Strings of Your Martyr'
Definitely wanting to see a great metal show! I just looked up the Wall of Death on YouTube... RIDICULOUS!
I'm so damn grateful for the people in my life that see that there's something to pursue in life, that it's not about getting through the week so everyone can get cronked on the weekend. I don't want to judge anyone, anyone can do whatever they want to their bodies, but I can't give my approval when it's expected of me if I think what you're doing is absolute shit. Just chit-chatting in class with nearby classmates, it's all about how drunk you got, or the new iPhone, or the new pair of face-encompassing glasses you bought, or bagging on your boyfriend/girlfriend. Not that I'm bagging on making some purchases, just use moderation and know that it's not what it's all about. Or saying because you don't feel like writing a paper, you definitely have ADD and should be on Aderol. Huh!? I just don't understand most people my age anymore. Where did the pride in self, the intent of action, the self drive and motivation, the ambition, the need to know and learn, disappear to?
But anyway. I did a great sprint workout on Sunday with Tim and his co-worker, and kettlebell class was great as always last night. We did about 120 yards of the grad. workout towards the end, and I was really feeling the rhythm of it and powering through. I can feel how much stronger I've gotten, and I absolutely love it. I also love seeing other people make strides and take pride in that. My friend, who's never done any form of weight-lifting or training before, couldn't press the 18 lbs. hardly once on her left side when she began classes about a month ago. Now she can do it for reps, and is so excited about making further advancements and strength gains. I wish all of the people I knew would be infected like this!!
Gonna take it easy today, I've had some muscle cramps that need to let go today. Tomorrow is going to be an intense kettlebell workout though.
I also start Sports Massage class tonight! It's going to make the schedule a little crazy, but I'm so looking forward to it.
This is a random note, but I really don't know what I want to do with my life, and I'm at the point where I really wish I had a clear idea. I know I want to help people, hands on. I've thought of medical school, nursing, and more recently, osteopathy -- holistic medicine. That appeals to me a lot, but there's some other aspect I want. I want to make huge changes for people and the world in some way, and I want to figure out the best way I can do that on many levels. I'm just waiting for it to dawn on me as I keep foraging ahead.
You are all fantastic people. Thank you for nothing more than being who and what you are!
Definitely wanting to see a great metal show! I just looked up the Wall of Death on YouTube... RIDICULOUS!
I'm so damn grateful for the people in my life that see that there's something to pursue in life, that it's not about getting through the week so everyone can get cronked on the weekend. I don't want to judge anyone, anyone can do whatever they want to their bodies, but I can't give my approval when it's expected of me if I think what you're doing is absolute shit. Just chit-chatting in class with nearby classmates, it's all about how drunk you got, or the new iPhone, or the new pair of face-encompassing glasses you bought, or bagging on your boyfriend/girlfriend. Not that I'm bagging on making some purchases, just use moderation and know that it's not what it's all about. Or saying because you don't feel like writing a paper, you definitely have ADD and should be on Aderol. Huh!? I just don't understand most people my age anymore. Where did the pride in self, the intent of action, the self drive and motivation, the ambition, the need to know and learn, disappear to?
But anyway. I did a great sprint workout on Sunday with Tim and his co-worker, and kettlebell class was great as always last night. We did about 120 yards of the grad. workout towards the end, and I was really feeling the rhythm of it and powering through. I can feel how much stronger I've gotten, and I absolutely love it. I also love seeing other people make strides and take pride in that. My friend, who's never done any form of weight-lifting or training before, couldn't press the 18 lbs. hardly once on her left side when she began classes about a month ago. Now she can do it for reps, and is so excited about making further advancements and strength gains. I wish all of the people I knew would be infected like this!!
Gonna take it easy today, I've had some muscle cramps that need to let go today. Tomorrow is going to be an intense kettlebell workout though.
I also start Sports Massage class tonight! It's going to make the schedule a little crazy, but I'm so looking forward to it.
This is a random note, but I really don't know what I want to do with my life, and I'm at the point where I really wish I had a clear idea. I know I want to help people, hands on. I've thought of medical school, nursing, and more recently, osteopathy -- holistic medicine. That appeals to me a lot, but there's some other aspect I want. I want to make huge changes for people and the world in some way, and I want to figure out the best way I can do that on many levels. I'm just waiting for it to dawn on me as I keep foraging ahead.
You are all fantastic people. Thank you for nothing more than being who and what you are!
Friday, September 26, 2008
Productivity
So:
Life is perspective. It's going to be a certain way if your mindset is bent to that angle, which can either be a positive or negative one.
I've been quite busy lately, but I'm finding that I've been just fine with that. Today was the first day in just shy of two weeks where I actually was able to sleep in, and that's because I skipped my class this morning. I've really been feeling pretty good about all of the busyness, though; I'm making everything my own and so I can't be a victim to it. Doing great in school, great with fitness--aside from this last week, I must say I was a little bit off the ball--great with taking steps forward instead of back.
I went on a hike yesterday and then went to Rusty's strength and conditioning class, which KICKED ASS! It was only women funnily enough, but he didn't go any easier on us which we all appreciated. The last set was an absolute beast, and we were all curled up on the ground at the end with Rusty standing overheard, laughing. So good!
I also did a short kettlebell workout today also, all with a 16kg:
20 swings
10 MP each arm
20 swings
4 Turkish Get-ups either side
20 swings
15 snatches each arm
20 swings
5 Windmills either side
20 swings
Feeling pretty awesome. Got a lot of research to do, but I'm going to hit the beach first. Hope everyone's doing fantastically!
Sunday, September 21, 2008
Holy ****!
I've been attending this Compressive Deep Tissue workshop this weekend, which is where I learn how to step on people and make them hurt in nice ways that open up their bodies.
But holy crap! I've noticed lately that my hips and quads are just freakin' solid, and I've noticed how it affects how I walk. Well, my partner yesterday completely opened up my hips, and my feet, which have deviated laterally when I lay on my back for years, are now much more as they should be! (Toes pointed towards the sky) And today she worked on my quads, particularly my rector femoris, and wow... I can withstand a lot of physical pain, but that just about pushed me over the edge. After working for 20 minutes on my left quad alone, there was still one portion that would not budge and was almost making me writhe. When I stood up, my quads just felt shredded and so sore, but were immensely looser than they had been, and it really translated into my gait. AMAZING stuff! I think my quads are so tight because I tend to use my quads and TFL for hip flexion as opposed to using my psoas, which is what we're supposed to do. We also learned deep compressions on the TFL and psoas, which often get adherred and cause lower back pain. Super interesting.
Whew. x_x
But holy crap! I've noticed lately that my hips and quads are just freakin' solid, and I've noticed how it affects how I walk. Well, my partner yesterday completely opened up my hips, and my feet, which have deviated laterally when I lay on my back for years, are now much more as they should be! (Toes pointed towards the sky) And today she worked on my quads, particularly my rector femoris, and wow... I can withstand a lot of physical pain, but that just about pushed me over the edge. After working for 20 minutes on my left quad alone, there was still one portion that would not budge and was almost making me writhe. When I stood up, my quads just felt shredded and so sore, but were immensely looser than they had been, and it really translated into my gait. AMAZING stuff! I think my quads are so tight because I tend to use my quads and TFL for hip flexion as opposed to using my psoas, which is what we're supposed to do. We also learned deep compressions on the TFL and psoas, which often get adherred and cause lower back pain. Super interesting.
Whew. x_x
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