Oct 3rd: Training Journal Series

Monday

Busy day at the gym. I had to have my first meal at around 12:30. Finally got to my workout around 3.

Today was bench day. Going by the numbers for this week I was working with sets of 7 with 55%, 65% and 75% of my max. First two sets are basically warmup of 7 reps and the last set at 75% is an all out max reps.

My estimated ORM is about 250. Weak sauce. That's OK, though. Room to grow!

After that worked some fat grip curls and weighted dips, followed by ring pushups and rows.

Fat grip(95lb)-3x8
Dips (32kg)-3x8

Ring row (25lb)-3x12
Ring Pushup (25lb)-3x12


Finished off with a cardio circuit
20 minutes perform a many sets as possible
5 cleans l and r w 32kg Kettlebell
5 swings l and r w 32kg Kettlebell
100 jumps
10 medicine ball slams against wall 6th away

Post workout meal was epic.

Had the late night cravings for something full of carbs though. Gave in slightly. I'm going to have to curtail this habit if I really want to make the changes I'm gunning for.

Writing down my goals in the morning is really helping to keep things in check. Keeps me focused on where I'm going.

12:45-8 oz chicken thigh filet, 2 cups spinach, olive oil and balsamic reduction, 1oz cheese curds (I love those damn things)
3:00-pre HPN p(3)
4:00-10g BCAA
5:00 post. 1 cup rice Chex, protein almond milk, 2 small potatoes, organic ketchup, 8 oz chicken thigh filet
7:00-6 oz Ahi tuna, large salad, artichoke hearts, 1/2 pita
10:00-bowl organic raisin bran with organic milk

Sept 29th: Training Journal Series

Today was a sample of what we're going to be doing on this new program with HPN:

Deadlift: 265-3, 305-3, 365-8. That was a BRUTAL set of deadlifts. Strapless, belt-less. Good times

T-Bar Rows (used rope as handle)-5x10 with 75lbs. Killed the grip. Felt awesome

Kettlebell Clean (32kg)3x10 (definitely move up in weight next time. Focus on form and higher reps

Bulgarian Split Squat (16kgs)-3x10. God I hate these. Love the way I feel after though.

Post Workout Meal: 10 oz ground beef, 10 oz sweet potato, 1 1/2 cups dark chocolate almond milk

I used the P(3) before the workout and then BCAAs during (10g). My weight is going up which is good because my pant size is going down. Definitely building muscle which wasn't the main goal before, but has changed. One thing that is holding me back is my late night eating every other night or so. It's amazing what a few handfuls of nuts, hummus, whatever adds up to calorie-wise. It's put me at a standstill and frustrates me so here's my plan:

21 Day Challenge. Anytime I have a habit I want to break I do a personal "21 Day Challenge," I document 21 days of doing or not doing something until the desired result has been achieved. In this case, late night snacking and any superfluous foods (not a meal) being taken in is being eliminated. If it's not a meal, I don't eat it. No handful of nuts. Not an extra piece of cheese. This applies to cooking dinner as well. If I'm not sitting at the table, I don't eat it. Simple as that!

I will then post everyday that I don't do it. 1,2,3,4, etc until I hit 21. At which point that will be 21 straight days that I did not eat late at night and unplanned meal. I recommend you try this for anything you want to break your self of or start up. Works every time because it makes you conscious of it. Then it becomes habit and the you no longer have to worry about it because it's been in ingrained in you. Devilishly simple:)

Don't Burn out...

Don't get burned...

It's so easy to get so excited about a training method or workout plan to lose sight of what's important, making progress. Take kettlebells for example. So many people are discovering this awesome tool and after swearing it's the only way they will ever train again burn the shit out of their shoulders and backs by going snatch crazy. Just as with any tool you need to learn the in's and out's before you jump in. Completely immerse yourself in it by learning from a professional, picking up books and DVDs and finding as much information as you can.

Going back to the kettlebell example, less is definitely more when starting out. A little kettlebells goes a long way in your training. Start with a few sets of swings in your workout and then add from there. I hear this over and over from emails from people asking how to avoid shoulder burnout (or worse, how to fix shoulder burnout.) Know your limits! If you just learned to drive a car you wouldn't sign up for the Indy 500. Look at the kettlebell greats from every discipline from girevoy sport to hard style and everywhere in between. Ken Blackburn, Steve Maxwell, Mike Mahler, and the many more I can't name. See how they do it. Study their ways and why they do what they do. They're the top guys in the industry for a reason.

Above all, don't treat kettlebells like your favorite song where you listen to it over and over again until you burn out. If you're new and you saw the latest news report on some stupid Hollywood trainer using kettlebells, don't run out to Wal Mart and buy the toy kettlebell package. Research it. It's not a fad. It'll be here tomorrow.

There is a lot of good that kettlebells offer from core strength to strength endurance to grip strength and they are the tool of choice for many including myself. It's not the only tool I use, however. Just as in running or any other exercise that requires repetitive motions the risk of overuse and injury is prevalent. Be smart about your training. Don't push the intensity for intensity's sake.

If you are burned out there's a very simple solution that quickly overlooked for more expensive methods. Just put the bell down! I know, too easy right? It works, though. Put it down for a week and just do something else, anything else. You'll feel better and come back stronger. Simple advice is normally the best. Just like hormonal issues. Hormonal replacement and expensive supplements or more sleep and de-stress? I'll take the free methods thank you very much.

So here's your plan. Research your method, study it from people who know what they're doing and attack. IN THAT ORDER! There's no shortcuts in this life. Just more efficient paths. Here's to a long training life.

Keep on training!