Derek's Mass Gain Manifesto and Milestone Log

[Leo Soubbotine]

I'm surprised you didn't punch through the fence!

[Derek Simonds]

Saturday May 31

Triathlon training is a b. i. t. c. h! My sister called last night and asked if I wanted to swim today. Thought it might be a good idea since I am going to do the triathlon with Leo at the end of June.

First swim session in I don't know how long. Seriously probably 2 years. I have swam some lengths here and there but nothing structured.

D W/U
W/U 100 Y's Breast
8 X 50 on the 1's, all laps were between 45 and 50 seconds

200 Y's 3:20 2 minutes rest
200 Y's 3:10 2 minutes rest

100 Y's 1:30 1 minute rest
100 Y's 1:24 rest (I believe that is a PR ladies and gents!)

Cool Down 150 Y's Breast

That was an absolutely amazing swim set. I felt really, really good in the pool. When I changed I started to realize how tired I was. Rushed home and threw on my shoes and ran with my sister, wife, daughter and dog. I got dog duty and she was wild with Laney on her bike and all of us running together so I got a push / pull workout in with the run. Nice quick run for me we ran 1.5 miles and headed back to the house.

A quick shower and we are off to the kids spring gymnastics show.

[Garrett Smith]

Nice work.

I quit triathlons completely because of how much I loathed the swimming workouts. I may still do some short duathlons in the future for fun, on my fixie. That training is easy enough to fit into my weekly metcons...

[Derek Simonds]

Sunday June 1

I had the need for DL's

135 X 5, 185 X 5, 225 X 5, 275 X 3 X 4

Bike Intervals. Tracy is off studying so I did this on the stationary trainer.

W/U 5 Minutes HR 130
Intervals X 4 1 Minute all out 1 Minute rest HR reached 165 major lactic acid in the quads
Cool Down 8 Minutes HR 130

As good as the swim and run felt yesterday the bike trashed me today. I have not done any repetitive motions for long periods of time (yes that would be endurance) and I felt lousy on the bike. Good news is I still have 27 training days left. DL's felt really good.

[Derek Simonds]

Tuesday June 3

I am so far off my normal schedule it is sick. I have been up to at least midnight every night for the last 4 days. I have slept till 7:00 am at least so I haven't got too retarded. But my diet is lacking total quality calories. Still eating clean just not nearly enough. Way too much time in airplanes.

Finished a meeting in Fort Wayne and headed to the gym before heading to the airport.

D W/U

HMC 45 X 5, 95 X 5, 115 X 3 X 4 it is always weird not dropping the weight

FS 45 X 5, 95 X 5, 135 X 5, 155 X 3, 185 X 2 X 3

Bench 45 X 10, 135 X 5 X 4
BB Row 135 X 5 X 4
BB Shrug 105 X 12 X 3
H Curl 25 X 10 X 3

Tried some kipping p/u's on the p/u bars that face straight out like how your hands would be on rings and was able to string 3 together. That is the best yet and I felt really solid on them. I will keep trying on that style of p/u bars.

[Derek Simonds]

Wednesday June 4

A little jumping around, a dead ipod and rainy weather equals an indoor bike and treadmill session.

Recumbent Bike 20 Minutes Warm Up

Immediately transition to the treadmill

5 Minute Warm Up 5 MPH
2 Minute Intervals 8.0, 8.2, 8.4 and 8.6 followed by 1 Minute Rest
5 Minute Cool Down 5 MPH

A little stretching and off to breakfast.

[Derek Simonds]

Friday June 6

D W/U
B W/U
Foam Rolling

HPS 45 X 5, 61 X 5, 81 X 3, 95 X 3 X 3

OHS 45 X 5, 75 X 3, 95 X 3, 105 X 3 X 2 (PR)

Press 45 X 5, 75 X 5, 95 X 5 X 3
P/U 5 X 5 All Glide Kips (PR for kipping)

I have really been working on the glide kip. I finally had a break through this morning. First set was like I had been doing it all my life. 2nd and 3rd were exactly the same, I was so excited I went and woke my son up to take some video. 4th and 5th set I was getting tired and they weren't nearly as good. But I have video. I will post it later today.

Thanks Leo!

[Derek Simonds]

Friday June 6

BJJ 11:00 12:00

I was the uke today and when Fabio was teaching hip throws in ultra slow motion he held my torso as he threw my legs over, I wasn't as tight as I should have been and my ankle hit the ground with my body still in the air. End result man my knee hurts.

Worked scissor sweep and variants. Worked scissor sweep to defend guard pass to triangle. Oooh I like that one a lot!

Here is the video from my kipping P/U's this am.

http://www.youtube.com/watch?v=Mbk4b1-9sFk

[Allen Yeh]

Nice. I like the blurb about waking up your son.

What finally made it click?

[Derek Simonds]

Originally Posted by Allen Yeh

Nice. I like the blurb about waking up your son.

What finally made it click?

Not really sure. I have been working the glide part for a while now and I have always been able to do one at a time. I think it was from Leo's video at the end he says watch how my legs stay out front until I am all the way down. That was a clue I could hold on to metally.