12 MAY: part 2 - 4 mile run

4 miles in 40 minutes at 9:00 PM. Nothing spectacular, but a great fat burn.

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

21 NOV: Day 1 done right

Image
My birthday is 21 DEC, and I want to see how lean I can get in the month that remains till my 36th. When I was boxing in college, I'd hit 4% bodyfat during competition (hydrostatic method). When I was fighting through 2008, I'd cut weight to 187 and hit 11% relatively easily. But I haven't been worried about BF% in the last 3 years. I've just wanted to hit strength goals. So now, I have cleaned up my diet to where it would be if I were fight training, and I'm running again. So this last camping weekend was the last care-free bacchanalian fest for the foreseeable future. Monday AM: Intervals 2 minute jog, 30 second sprint: 8 rounds (20 minutes total) Monday PM: Abs and arms
Read more

Optimal Progress Is Slower Than You Think

The pursuit of strength and health have taught me that consistent and sustainable efforts beat inconsistent heroic efforts every time.  The last 2 years especially have been a game of progressing by inches instead of miles, but I have covered many miles none the less. It has taken me 18 months to fully recover from donating a kidney, concurrently with 13 months to recover from major knee surgery.  I have found the following to be the safest and most consistent way to build durability, strength, work capacity, and mobility. Principles of Optimal Progress Durability: You need repeated exposure to a specific load to build up your connective tissue.  Your tendons, ligaments, and cartilage strength more slowly than your muscles Work on stabilization: targeted core exercises help some. Controlling the rep speed and movement quality helps most Strength: Double progression is all you need to avoid plateauing for many years.  My favorite approach is Volume Accumulation. ...
Read more