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Old 11-24-2008, 08:33 AM   #151
Arien Malec
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Quote:
Originally Posted by Arien Malec View Post
Hiking in the hills. My son loves when I sprint, to play follow the leader and to be carried, so the first 200 m were spent hopping on one foot, then a mile of sprint/walking up the hill, then normal hill hiking, then son carries up another steep hill, then a race to the bottom.
OMG, my calves hurt.

Random observation: my weight gain early warning detection system has fired again: the number of pull-ups/chins I can do is decreasing rather than increasing. Time to weigh myself again? Random guess: 205#. I may need to do an all out war on fat soon -- I want to stay at (a lean) 94kg.
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Old 11-25-2008, 04:31 PM   #152
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Tuesday:
sn: up to 52.5x1x5
c&j: 63.5x1x5

Since that represents 80% of my desired new PRs (63.5 and 77.5) I guess it counts as medium work. This week, I'll try to do light and medium work every day.

Skipped out on squats since I'm still hurting from my hill-son-sprintorama.
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Old 11-27-2008, 11:08 AM   #153
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This week, I'll try to do light and medium work every day.
Oh well. Yesterday was a bit of a run-around day prepping for holding the dinner today.

Thanksgiving day:
Went for a big workout to prep the body for a feat.
sn: 52.5x1x10 -- felt like this could go on forever, before my legs gave out.
j: 63.5x1x5 -- no spring for cleans.
bsq: 93x3x5
press: triples, up to 43

Then, finally, a big treat:
dl: 85, 125, 145, 156.5/345 lbs. That's a PR, I do believe. Felt like I could do a bit more but I decided to leave it there...
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Old 11-28-2008, 02:34 PM   #154
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Post thanksgiving digestion workout:

sn: 45.5x1x5
c&j: 59x1x5

Hiking later.
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Old 11-29-2008, 11:53 AM   #155
Arien Malec
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sn: up to 52.5 for 2 singles and 56.5 for a single
j balance: 56.5 for 3 singles -- need to do more of these
j: 61x1x2, 65.5x1x2, 70x1
fs: 88.5x2x2

row: 500m, 1:37.5, PR

Last edited by Arien Malec : 12-04-2008 at 10:25 PM. Reason: row was 1:37.5 not 157.5
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Old 12-02-2008, 07:31 PM   #156
Arien Malec
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Tuesday:

Starting fat loss cycle, using McDonald's UD2.0.

Template:
Tuesday: low carb, low calorie. Snatch medium-heavy, high rep lower body glycogen depletion
Wednesday: low carb, low calorie. C&J medium, high rep upper body glycogen depletion
Thursday: low carb, low calorie, rowing
Friday: low carb, low calorie morning, sn + c&j light, 3x8 workout, PWO high carb
Saturday: high carb
Sunday: lower carb, normal calorie, maxes
Monday: lower carb, normal calorie

Tuesday:
sn: 47.5 kg, 52.5, 55x1x3
zercher squat: 140lbsx15x3 (made me want to throw up)
rdl: 140lbsx15x3 (back on fire)
snatch dl: 140lbsx15
calf raises (urghh): 135x20x3

Nutrition: long IF (22 hrs), 1700 calories of pork, carrots, salad, fish oil. 172 gms of protein.
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Old 12-03-2008, 10:24 PM   #157
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Wednesday:
c&j: 65 kgx1x4, having problems with lockout

high rep upper body work: db presses, rows, bench presses. High rep ab wheel rollouts.

Nutrition: 1700 calories, 176 gms of protein. If I want to get to 200, I'm going to need to add some protein powder. Don't know that it really matters.
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Old 12-04-2008, 10:23 PM   #158
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Thursday:

short IF (15 hrs), ~1750 cals, not nearly enough protein (higher fat). And that was with protein powder. I forgot how hard it is to get sufficient protein on a low cal diet.

2000m row. 7:55, which is a PR, though not an impressive one. The only impressive part is that the glycogen depletion really hurt my ability to do this work quickly.
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Old 12-05-2008, 07:10 PM   #159
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Friday:
Long IF, broken by protein shake. Nutrition not so great.
sn: 47.5x1x3
c&j: 61x1x3
zercher: 155#x8, 165#x8, 175x8 -- the last felt like I could do it for 3 sets, except for totally sucking
rdl: 175x8, 185x8x2 -- back aching at the last set
db bench press: 40@x8x3 -- higher next time
db row: 54#x8x3 -- same

Lesson: Zerchers suck totally.

After workout: carb up with rice cracker, pumpkin puree, sweet potato cakes + carrot omelette.
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Old 12-06-2008, 01:57 AM   #160
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Zerchers suck but in a good way! When going heavy I feel like my head is going to pop off.

Curious, How tall are you?
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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