5 MAR: Twice A Day

Phase 2, week 2; day 2.  triple goocher!

I've decided to make one addition and one elimination from my life each month.  I master that swap, and then add another swap the next month.  This is the most significant life overhaul I've ever undertaken, and the most consistent I've ever been.  Quick summary:
  1. January: eliminate alcohol; add glasses
  2. February: eliminate all energy drinks; add morning prayer
  3. March: eliminate fast food; add dog walking Mon - Fri
Which brings me to my "Twice A Day" title

I woke up at 6:45 and got ready to take my dog for a walk.  before i got him harnessed up, i decided the head to the garage for some 73lb t-bell swings.  It was cold, I was stiff, and the t-bell felt heavy.  But a did a nice little 'check-the-box' set of swings, then walked my dog.


AM WORKOUT:
  1. t-bell swings:  73 x 2,3,2,3,5
  2. walk dog 1/2 mile
Each day I'll add just a bit more.  This isn't part of the commitment, just may as well get some swings done since I'm up walking my dog anyway.

PM WORKOUT:
  1. kettlebell get-ups:  30lbs x 5 mins, no rests.  continuously alternating arms
  2. chin-ups; 2,3,2,3,5,2,3,5
  3. overhead press*:  105x10; 115x8; 125x6; 135x6
  4. MetCon: 7 mins max rounds of
    a. Kipping pullup x 5
    b. Bosu-ball situp x 10
    c. dips x 5
    total:  3 rounds + 5 pulups
*A Note about Overhead press:
135 for 6 reps is about as much as I've done in a year.  It was very hard; too hard this early into phase 2.  Because of that, I a going to increase all sets by 5 lbs next week instead of 10.  Slow and steady progress is much better than fast but brief progress and a never-ending plateau.

Comments

Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat patte...
Read more

The Warrior's Path

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and ...
Read more