Becoming an Athlete

Yeah, that's a little bold and misleading.  I certainly didn't attend a Soviet or North Korean style re-education camp, but the impact has reached just as deep into my subconscious and changed me I feel like a different man; a better man.  Its a damn shame that my marriage had to end, but had it not, I'm not sure I'd be here today.  I'm at my 12% bodyfat goal, but that is not what is different.  Reaching the goal is simply an effect of me becoming something more. I have been self-disciplined for several months and it is automatic now.  Budgeting my time, energy, and finances is automatic.  I know what needs to be done every day and I do it.  I know what needs to be killed every day and I KILL IT!!!! My knee is still on the road to full strength, but following the Stack-10 plan, plus adding gobs of accessory work is paying off.  My overall conditioning and definition are on par with where I was when competing in MMA, but with a much higher le...

I stopped tracking bodyfat and weight.  My stomach keeps getting smaller, my weight has stabalized, my endurance is going up, my strength is going up, but most of all my work capacity has skyrocketed. I worked up another 10 pounds on squats, then killed it on other stuff. squats:  45x10; 65x10; 95x10; 115x10; 135x10; 155x10; 175x10; 185x5 Superset: a. Step-ups:  5 sets of 15 per leg b. 50lb Kettlebell swing:  10, 15, 20, 10, 15 hack squat drop-set:  240x6 - 190x6 - 140x6 - 90x6

I've been doing plenty of rehab and conditioning work, but I just started truly squatting on Monday, 9 DEC.  My knee is still the weak link.  I've recovered well from surgery, but the degradation to strength has been severe. One thing I did to make it more time efficient is to add 30 reps of calves raises from the floor (just bodyweight) between every set of every exercise.  My calves feel it today. Good old barbell back squats:  45x10; 65x10; 95x10; 115x10; 135x10; 155x10; 175x10, 8 hack squat machine: 50x10; 90x10; 110x10 single-leg extension: 20x20; 25x20; 30x15; 35x15; 40x10; 45x10; 50x10

I did 5 rounds of the following: wide grip pullup x 1 dips x 2 80lb kb swing x 5 squat jump x 10 medium grip pullup x 2 dips x 3 80lb kb swing x 5 squat jump x 10 chinup x 3 dips x 5 1-arm KB swing x 5 each squat jump x 10

I have 9 more sessions with the personal trainer.  It's been fun to do a mix of "functional" training and bodybuilding, but I'm ready to get back to meat and potatoes lifting, along with kettlebell work for conditioning and Highland Games-specific training. 2014 Training Blocks: Phase I:  Volume 10 weeks duration (4wks, 1 down week, 4wks, 1 down week) Mon:  chest (10x10); biceps (10x5) Tue: Charles Staley's Stack-10 plan Wed:  Cardio only Thu: back (10x10); triceps (10x5) Fri: Off Sat:  HG training or playing outside Phase II: Conditioning 6 weeks (no down weeks) Dan John's 10,000 Swings plan Mon:  Swings & press Tue: Swings and legs Wed: Off Thu: Swings and pull Fri: Off Sat: HG / play  Phase III:  5-3-1 Rest Pause plan 8 weeks (3wks, 1 down week, 3wks, 1 down week) Mon: squat and bench Tue:  Fat Loss Circuits Wed: Off Thu: Deadlift and press Fri: Fat Loss Circuits Sat: Off That's 24 weeks of programi...

I've been training every Mon, Tue, Thu pretty much without fail.  On Saturdays I get out and play - either with the kids, or on my own.  Long bike rides, hiking, or just goofing off at a park; the Texas Fall is perfect for playing outside on the weekend. My endurance is coming up fast, my waist has shrunk up nicely, and I'm starting to see muscle growth and definition.  I'll have no problems hitting 12% by my birthday. One area I have slacked off is alcohol.  I normally drink once every other weekend, but lately I've been meeting friends after I train and having a glass or two or 3 of wine with dinner.  That ends today. Basic template thus far has been: Mon: Push / Pull supersets with lots of ab/cardio circuits Tue: Legs done for stupid high reps slowly working toward strength rep ranges, and more cardio Wed: Off Thu: Whole body, usually including dips, pullups, rows, swings, leg press, and goblet squats. Fri: Off Sat: Many long hours of play; doesn...

So Monday was a push pull day, but I got sick and opted to stay at home.  I did dips and pullups all day long, and during the actual workout session, I did circuits of: swings with my 80 pounder dips squat jumps pullups/chin-ups After a few ladders, I switched to 1 arm swings.  WOW!!!!  I can feel every tiny muscle in my back, my traps, and my shoulders.  The force needed to hold your shoulder in socket is tremendous! I can actually feel where some muscles connect to my rib cage in back.  AWESOME!!!!!