Man-makers x 25 (@ 12kgs)
Floor wipers x 50
Clapping chins x 20
Dips x 20
Man-makers x 25 (@ 12kgs)
DB Bear crawl ~60m (@ 10kgs)
Unsupported DB Bench press x 15 each arm (@ 15kgs)
Man-makers x 25 (@ 12kgs)
Time: 52:35
In retrospect that doesn't look that hard. Especially considering the time I took, it seems pretty weak.
Thursday, August 28, 2008
Monday, August 25, 2008
August 25th
10 x Muscle ups
50 x Deadlifts @ BW
20 x Skin the Cats
50 x Box jumps @ 30"
30 x Unsupported DB Bench press (chest off bench) (25 each arm) (I did ~15kgs)
50 x Squats @ 3/4 BW
40 x Knees to elbows
50 x Lunges @ 44kgs
50 x Burpees
Time: 1:07:54
50 x Deadlifts @ BW
20 x Skin the Cats
50 x Box jumps @ 30"
30 x Unsupported DB Bench press (chest off bench) (25 each arm) (I did ~15kgs)
50 x Squats @ 3/4 BW
40 x Knees to elbows
50 x Lunges @ 44kgs
50 x Burpees
Time: 1:07:54
Thursday, August 21, 2008
"300." Kinda.
Did the 300 workout tonight. Time; 26:50.
“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total
I made a few changes though:
- Because the imperial system is ridiculous and we don't count in pound weights, I used 60kgs instead of 135 pounds (60 kgs ~= 132.3 lbs)
- Again, due to equipment, the box I used was about 30" high, rather than 24".
- I could only manage eight reps of the floor wiper before my arms gave way with the bar on top. Following this, I finished the set with just the bar (20kgs, ~= 44lbs)
- Similarly, I used a 16kg dumbbell for the KB press instead of a 36lb kettleball (16kgs ~=35.3lbs) because I don't have access to kettleballs.
It was a pretty tough gig. By the time I got to the box jumps I was struggling to keep my dinner(s) down. The last set of pullups took about 4 minutes, alternating between screaming out the remaining reps and keeping the puke back behind my teeth. I'm a little disappointed about how the floor wipers went, but in my defense (i.e., my excuse) I'd been greasing the groove with HSPUs and planches all day, and my shoulders were still hurting from the night before (Waaaaghhh...). All in all though, pretty happy with the effort. Could have gone faster though. I'll do it again in a few months and see how I've grown.
“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total
I made a few changes though:
- Because the imperial system is ridiculous and we don't count in pound weights, I used 60kgs instead of 135 pounds (60 kgs ~= 132.3 lbs)
- Again, due to equipment, the box I used was about 30" high, rather than 24".
- I could only manage eight reps of the floor wiper before my arms gave way with the bar on top. Following this, I finished the set with just the bar (20kgs, ~= 44lbs)
- Similarly, I used a 16kg dumbbell for the KB press instead of a 36lb kettleball (16kgs ~=35.3lbs) because I don't have access to kettleballs.
It was a pretty tough gig. By the time I got to the box jumps I was struggling to keep my dinner(s) down. The last set of pullups took about 4 minutes, alternating between screaming out the remaining reps and keeping the puke back behind my teeth. I'm a little disappointed about how the floor wipers went, but in my defense (i.e., my excuse) I'd been greasing the groove with HSPUs and planches all day, and my shoulders were still hurting from the night before (Waaaaghhh...). All in all though, pretty happy with the effort. Could have gone faster though. I'll do it again in a few months and see how I've grown.
Sunday, August 10, 2008
Dominoes
I had a moment of insight this morning, precipitated by a phrase I read in Chiron's book*; "Whatever you are feeling IS NORMAL!" I'm taking it well out of context and my train of thought isn't finished yet, but here is how it goes.
Generally, when I feel a bad emotion (loneliness, anger, anxiety), I feel bad that I felt it...because I feel they are somehow below me - or not part of the person who I see myself becoming** . If we take this 'bad' emotion, define it as 'normal' - it is no longer 'bad' (in my sense of the word)... and then redundant. A loose analogy is learning to meditate, where one acknowledges a distraction when one occurs, but does not give it attention. By dismissing the bad emotion as a natural disturbance, it no longer bothered me at all.
*Picked up a few books this week. Meditations was one; I read it first and it was excellent. I'm not big on MA books but Rory deals with a lot of issues very well. It stimulates non-martial trains of thought too, and though a lot of this stuff is already available on his blog, theres enough there to make it worth the money.
I'm now making my way through Kiss or Kill: Confessions of a Serial Climber, then afterwards I'll tackle Deep Survival, finish off with Verbal Judo and then Manwatching (once it arrives). Also planning to pick up a copy of Walden this week. At some point in the next month or so I'm going to sit down and discuss how I'm developing as an athlete and as a human being, and make some plans/goals for the future.
**Or wanting to become...who I am may be quite different to my expectations, though I think my insight is pretty good.
Train hard.
Generally, when I feel a bad emotion (loneliness, anger, anxiety), I feel bad that I felt it...because I feel they are somehow below me - or not part of the person who I see myself becoming** . If we take this 'bad' emotion, define it as 'normal' - it is no longer 'bad' (in my sense of the word)... and then redundant. A loose analogy is learning to meditate, where one acknowledges a distraction when one occurs, but does not give it attention. By dismissing the bad emotion as a natural disturbance, it no longer bothered me at all.
*Picked up a few books this week. Meditations was one; I read it first and it was excellent. I'm not big on MA books but Rory deals with a lot of issues very well. It stimulates non-martial trains of thought too, and though a lot of this stuff is already available on his blog, theres enough there to make it worth the money.
I'm now making my way through Kiss or Kill: Confessions of a Serial Climber, then afterwards I'll tackle Deep Survival, finish off with Verbal Judo and then Manwatching (once it arrives). Also planning to pick up a copy of Walden this week. At some point in the next month or so I'm going to sit down and discuss how I'm developing as an athlete and as a human being, and make some plans/goals for the future.
**Or wanting to become...who I am may be quite different to my expectations, though I think my insight is pretty good.
Train hard.
Monday, August 4, 2008
Review
It's been a while since my last evaluation, so here goes.
Total Body Water: 64.1%
- Less than last time. I have been rather dehydrated of late, having just returned from a rural clinical rotation where my main diet consisted of Johnny Walker and goon. I've also picked up a cold, which may have something to do with it. All things considered though, I think this is really good.
Daily Dietary Requirement: 9353 kJ
- Much more than last time. Its also worth mentioning here that I've put 4-5 kgs since last time. While a portion of that is going to be fat, especially since my body fat percentage has gone up, there is still a lot of muscle in there, which is going to need fuel. Since this is at rest, I imagine that it increases proportionally under load...which would explain the colossal amount of food I eat now.
Metabolic Age: 12
- Still young at heart
Body fat percentage: 7.9%
- An extra 1.2% bodyfat. I was aiming to stack on fat before my prom trip as an extra energy supply, but I'm still unsure if this is a good or a bad thing. On the plus side, I have the insulation and the energy available, which will help with endurance efforts & survival. On the other hand, its extra weight to carry around, which will slow me down, as well as being less aesthetically pleasing.
The Flag is coming along nicely. I've worked out a fantastic way to train it, and now all I need is to keep greasing the groove whenever I have an opportunity. A few issues with falling backwards, and I still need to kick into the motion, but its definitly coming.
The muscle up to handstand press is lagging. While I can nearly do a handstand press from a frog stand, thats a long way from an elbow leaver which is a long way from a bar. I'll keep plugging away at it, but it looks a little tight for 2 months. The muscle up section is a breeze though...general strength is coming along nicely. I got a few more jumps which were eluding me, though I haven't nearly found my physical and technical limits with those techniques - the mental blocks still remain my No. 1 impediment. I also redid my workout completely 2 weeks ago to include much more MN stuff; namely swimming, some gymnastics and some dedicated running times, which has taken up some gym time. The jack of all trades approach is hard, but has been rewarding so far.
Looking forward to the NatJam in a few months, Kapooka later in the year and then a possible 6 weeks (!) hiking in Tassie over Christmas.
Train hard.
Total Body Water: 64.1%
- Less than last time. I have been rather dehydrated of late, having just returned from a rural clinical rotation where my main diet consisted of Johnny Walker and goon. I've also picked up a cold, which may have something to do with it. All things considered though, I think this is really good.
Daily Dietary Requirement: 9353 kJ
- Much more than last time. Its also worth mentioning here that I've put 4-5 kgs since last time. While a portion of that is going to be fat, especially since my body fat percentage has gone up, there is still a lot of muscle in there, which is going to need fuel. Since this is at rest, I imagine that it increases proportionally under load...which would explain the colossal amount of food I eat now.
Metabolic Age: 12
- Still young at heart
Body fat percentage: 7.9%
- An extra 1.2% bodyfat. I was aiming to stack on fat before my prom trip as an extra energy supply, but I'm still unsure if this is a good or a bad thing. On the plus side, I have the insulation and the energy available, which will help with endurance efforts & survival. On the other hand, its extra weight to carry around, which will slow me down, as well as being less aesthetically pleasing.
The Flag is coming along nicely. I've worked out a fantastic way to train it, and now all I need is to keep greasing the groove whenever I have an opportunity. A few issues with falling backwards, and I still need to kick into the motion, but its definitly coming.
The muscle up to handstand press is lagging. While I can nearly do a handstand press from a frog stand, thats a long way from an elbow leaver which is a long way from a bar. I'll keep plugging away at it, but it looks a little tight for 2 months. The muscle up section is a breeze though...general strength is coming along nicely. I got a few more jumps which were eluding me, though I haven't nearly found my physical and technical limits with those techniques - the mental blocks still remain my No. 1 impediment. I also redid my workout completely 2 weeks ago to include much more MN stuff; namely swimming, some gymnastics and some dedicated running times, which has taken up some gym time. The jack of all trades approach is hard, but has been rewarding so far.
Looking forward to the NatJam in a few months, Kapooka later in the year and then a possible 6 weeks (!) hiking in Tassie over Christmas.
Train hard.
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