The Science of Undereating by Ori Hofmekler

The Science of undereating

The Science of undereating by Ori Hofmekler

Generally speaking, scientists and science have shown clearly that when you undereat, the brain exercises exactly like a muscle exercises. Brain-derived growth factors are triggered and new brain cells are produced by stem cells. Tissue recycling - a controversial issue - occurs. Nonetheless, scientific thinking is dogmatic.

They postulate:

"If this is the Prediction then let us start isolating diet elements. Let us isolate the calorie intake alone. Let us then analyze the exercise element alone. Then let us combine the overall diet element and the overall calorie intake element. After that, let us examine the exercise elements and see how the two - exercise and diet - interact."

I contend that these sub-elements cannot and should not be separated. For example, a person adhering to the principle of intermittent fasting, as outlined in the Warrior Diet, should under-eat during the day followed by night eating. After a period of time they will find that appetite and food consumption, their choice of foods, even their taste preferences, will change. This usually manifests within five to six weeks. If you follow this eating cycle for a protracted period, you will eat differently and crave different foods. You will naturally develop a taste for foods at the bottom of the food chain. Your appetite and preferences will morph and become different. You literally will undergo a transformation in habits and tastes.

According to Dr. Mark Mattson, a leading researcher on intermittent fasting, participants who follow a one meal per day cycle have shown a natural tendency to reach a full sense of satiety on a lower calorie intake than the fixed calorie intake requirements imposed in studies. This skews results: instead of letting the participants follow their natural instinct, to eat less and feel full faster rather than observe how a one-meal-per-day approach naturally morphs caloric intake downward, participants are force-fed. They had to keep eating, against their will, to comply with the study's fixed calorie intake terms and precepts. With all due respect, it will take years before researchers realize how things really work in real life. There are so many variable and complexities, various elements are intertwined. There is the feeding cycle element, the food/fuel element, the calorie intake element, the exercise element - there are changes in food availability, and don't forget the gender element! It will take scientists, using classical analysis, forever to analyze and dissect these findings. Perhaps in the distant future science will come to the conclusions what we already know to be true! We already have so much empirical evidence, so much real life experiences, that one can only hope that science will eventually catch up.

Do you want to learn more about Ori Hofmekler’s Tenacious Fat Solution kit to help get rid of your stubborn belly fat without having to under-eat?

The Tenacious Fat Solution Kit will help you remove hidden obstacles to weight loss.

Our products have no sugar added (which is groundbreaking), they are made with all natural products, they are low carb, and they taste amazingly delicious!

Claim back your body!

Why Can't Woodley Park In Van Nuys Finish What They Started?

This was taken in September of 2012

Woodley Park in Van Nuys, CA, Part of the City of Los Angeles Parks and Recreation Department.  In April of 2012, Recreations and Parks tore down an exercise area where myself and countless others would gather to workout.  There were bars for pull ups, bars for push ups and dips, steps and planks to practice balance and squatting.  There was even a bench for sit ups.  And while it was old and needed a little work; for me and the virtual melting pot of Angelinos that would come here, from all over L.A., this was a free place to build strength, tone muscle and burn fat.  For me, it was the Valley's answer to Santa Monica's Muscle Beach.  

Now, at the time of this blog posting, the exercise area has not been put back up.  According to the sign they left, the Recreation and Parks people said this place will be back in action on July 15th 2012.  Yet here we are, March of 2013 and no new equipment.

My question is what happened?  Why did they tear it down  in the first place and more importantly, why haven't they put it back up yet?  

But first, real quick, lets look at Los Angeles and Health:

According to livescience, Los Angeles had an obesity rate of 20.3 in 2011. While not in the top 10 fattest cities in America, certainly not something to be proud of either.  Also in an article in the L.A. Times from April of 2009, Los Angeles County ranks among the worst counties in the state for heart disease.

This one was in February of 2013

From the article:  "Our obesity rates have continued to go up, our diabetes rates have continued to go up, both of which are quite disturbing," said Los Angeles County Public Health Director Dr. Jonathan Fielding.

Fielding said more needs to be done to increase physical activity among county residents and stem poor nutrition, obesity and untreated high blood pressure and high cholesterol.

So again, what is the problem here?  I thought we needed more places to combat obesity and diabetes not less!  While most parks have their fair share of bureaucratic growing pains and bumps in the road, Woodley Park clearly has a real problem keeping on schedule.  There are two pictures here in this blog that will look almost the same but unfortunately were taken five months apart.  One in September 2012 and another in  February of 2013 and then when you read the sign, you'll see my frustration and the irony of this situation.

I struggle to understand why in a city struggling with rising obesity, heart disease and diabetes, why this isn't a major priority to the the city?  Especially since "image" is such a piece of the whole L.A. "thing."

And get this, in a letter from L.A. Parks and Rec, commissioner Barry Sanders says, "We are Los Angeles, its people and its places. For help in public health by enabling outdoor activity and reducing obesity and diabetes." 

Notice the "We Make L.A. A Better Place" on the sign

Seriously Barry? If that was really true, how is it that this is even possible?  Wouldn't this be a major priority for you? Are you even aware it's been over 7 months since this job was schedules to be done?  I don't know about the public sector, but if you're 7 months late on a project in the private sector, you get fired. Period.

Please, don't misunderstand, I'm not calling for Barry's job here, I'm simply making a point, that in the private sector, this would never happen.

My question would be, where do you workout Barry? I don't know, so I won't speculate, but what I do know is that many people in the San Fernando Valley are struggling to just get by and a gym membership just isn't in the budget; it's not a reality for a lot of people.  And these are tax payers and voters who as members of the community deserve a place like this to exercise.

I have called on this matter and I got a voice mail from Barbara Pleasant who is the Acting Principle Ground Maintenance Supervisor. This voice mail came in October of 2012. You can hear it here on SoundCloud. Basically she tells me that the Army Corp of Engineers owns that piece of property and made them stop working on that project. BUT she says they got permission to start working on it again and would be back to it in November and from that point it should only take a month to complete. Meaning I should have been able to do pullups on Christmas day... Or at least New Years day... definitely MLK day and Valentine's Day!

What is the chance of pullups on St. Patty's day? At this point, not sure because I've left 2 additional messages since I took the second photo.  

I did wind up also, receiving a call from Tom Leveque who works maintenance in the Sepulveda Basin.  Tom says now, they're waiting on the equipment.  Frankly, as an armchair carpenter,  who chose choir as an elective in high school verses wood shop, I could roll down to a Home Depot grab some piping and wood (and a few helpers) and knock this project out in a weekend.  Clearly, I'm frustrated...

For many Angelinos, exercise is a way to reduce stress. Exercise and strength training goes beyond the physical challenges and takes on a more mental and spiritual aspect. Personally, in my quest to achieve and maintain sobriety, this workout area was one of my safe havens. A place to wrestle with and do battle with my own demons. If I can conquer myself, if I can push my body past a perceived limit and make myself stronger then my mind will strengthen as well. My spirit will grow strong. And this dear readers is why this is such an issue for me.  Simply put, I can't help but think if I was able to find strength here and forge the spirit of a warrior in this place then who else was?  Who else is missing this place? Who else could be benefiting from this outdoor courage corner? 

That's the bigger picture - nobody wins while this is incomplete.  The City looses and it's citizens loose too.  

Maximum Strength & Conditioning - The Ultimate Workouts To Coach Yourself To Supreme Fitness Part Two

Last time we looked at how to use Convict Conditioning to start yourself on the road to supreme strength and conditioning.  When you are ready to add another piece to the puzzle, Enter The Kettlebell is the next step.  This Soviet strength training tool has been around for over 300 years.  Again, as with most things you search for on-line, you will find more data than you need.  The Kettlebell is no different and unfortunately, if not careful, improper use, instruction from untrained trainers and winging it with the Kettlebell will lead to injury and a poor conception of what is one of the most effective and powerful tools to build a heart of a lion and be as strong as you look.

Squats, for example are only bad for your knees when you do them wrong.  Kettlebells, like squatting, lead to injury ONLY when you don't use them proper.   

Keep in mind, we are building up to something great.  All great things need a foundation.  We are going to use Convict Conditioning to establish a foundation of strength and get to know our body again.  Once that foundation is solid it will be time to add to that foundation.  We will begin the steps to mastery of the two most important and foundational movements with the Kettlebell.  The primary Kettlebell movement is the Swing.  It is an explosive, ballistic power move that will condition and strengthen the body.  The other foundational Kettlebell movement and perfect compliment to the Swing is the Turkish Get Up.

Adding these two movements to your strength and conditioning training will complement and enhance everything you're accomplishing with Convict Conditioning.  You will want to master the Swing and Turkish Get Up, then begin to PRACTICE the Kettlbell Clean and Press and start work on the Kettlbell Snatch.

Enter the Kettlebell is a book written by Pavel Tsatsouline who is the man who brought Kettlebells to the United States and if there was one person responsible for the resurgence of Kettlebell Training in the States, Pavel is that guy.  He is a former Soviet Special Forces trainer that has brought an immense knowledge of strength and conditioning beyond the Iron Curtain and into America to whip us all back into shape!  He's the real deal.  Period.  This book will teach you the basic Kettlebell drills and build on your foundation of strength.  Follow the progressions Pavel lays out for you and by all means, as Pavel says, "Respect the Kettlebell."

Beginner - Total Body Mastery Part 2.

After you've progressed into Convict Conditioning and believe you are strong enough to handle the Kettlebell, it will be time to start working on your Swing and Turkish Get Up.  The best Kettlebells on the market are at Dragon Door.  You can also get yourself a copy of Enter the Kettlebell there.

Putting the two together...

For one session, work on Convict Conditioning.  In another session PRACTICE your Swing based on Pavel's instructions from Enter the Kettlebell.  In another session, work on your Get Ups.

A week might look something like this:

Monday - Convict Conditioning
Tuesday - Rest
Wednesday - Swing Practice
Thursday - Rest
 Friday - Convict Conditioning
Saturday - Rest
Sunday - Turkish Get Up Practice

See the pattern?  As you develop you can start experimenting with intensity levels and combining modalities.  Here's an example:

Monday - Convict Conditioning and Swing Practice
Tuesday - Turkish Get Ups
Wednesday - Rest
Thursday - Convict Conditioning and Swing Practice
Friday - Turkish Get Ups
Saturday - Rest
Sunday - Shoot Hoop, Bike Ride, Jog, etc (Active Recovery)

As you progress through Enter the Kettlebell, you'll start into the Clean and Press and Snatch.  So that will then look like this:

Monday - Convict Conditioning, finish with Swings
Tuesday - Rest
Wednesday - Convict Conditioning, Clean and Press PRACTICE
Thursday - Rest
Friday - Clean and Press Practice and Snatch PRACTICE
Saturday - Convict Conditioning
Sunday - Rest

The following week up the intensity and volume of your Clean and Press, Snatch and Swing. 

GENTLY work up to a personal record and then back off 30 - 40% of where you peaked and then start back up slowly.  Pavel and Coach Wade outline some very simple protocols to help you build up your strength and conditioning.

There is a difference between practicing and working out.  Strength training should be progressive.  Look at this combo of numbers to get the idea:

1,2,3,4,5  -  2,3,4,5,6  -  3,4,5,6,7  -  4,5,6,7,8  -  5,6,7,8,9  -  6,7,8,9,10

See what's happening there?  If these numbers matched your intensity level on a scale from 1-10, 10 being maximum intensity, could you plug this into your training?

This type of progression allows you to train injury free, finish stronger and recover better all the while building on and maintaining strength and conditioning.  You can train like this for the rest of your life.  Not convinced?  Read Power To The People and get back to me!

OK, so bottom line here is step two is to work on and with Convict Conditioning and Enter The Kettlebell.  These two training paths could keep you busy for the next 20 years by them selves.  Low tech and minimal financial commitment for supreme fitness, strength and conditioning.  Not a bad deal really.  Ready to cancel your gym membership yet?

So get to work on this and in part three we will progress into the Intermediate/Advanced level of the Ultimate Strength and Conditioning routine.

Maximum Strength & Conditioning - The Ultimate Workouts To Coach Yourself To Supreme Fitness

Your quest is strength and conditioning. You can search the internet for strength exercises, training courses to get into peek physical condition, and workout routines for strength and conditioning.  You will find so much data, you will be overwhelmed and tempted to give up.  The biggest problem a person looking to get into shape has is lack of appropriate knowledge which will ultimately wind up resulting in either no results or injury. 

In this blog, we are going to look at the essentials to strength and conditioning and I will then turn you on to the lowest cost method for getting in and staying in the best shape of your life.  The strength and conditioning you will achieve will go well beyond cosmetic and into strength of mind and spirit.  Mixed Martial Artists, Traditional Martial Artists, Gymnasts, Power lifters, Runners, all develop what I call the warrior spirit.  They are willing to push themselves, get uncomfortable and suffer for their art and passion.  Mastery of the ego will also be developed as you follow the path I'm about to put you on.  There's more to this than just looking good naked.  If your only goal is to look good naked, then this will help you, but you'll probably fair better with a plastic surgeon.  True strength of body, mind and spirit requires work.  If you're not willing to put in the work, you can move on now.

We're going to split this up into two categories.  Beginner and Intermediate/Advanced.

Beginner - Total Body Mastery Part 1.

Don't let this be you!

Your body.  It's your vehicle for 80 plus years.  You need to know it.  You need to familiarize yourself with how it functions, moves and develops.  Your body is unique, just like you.  Movement is essential to knowing your body.  In this "information" age we spend so much time sitting and so little time plowing fields, hunting and gathering that we have lost the true connection with our body we've had in the past.  For centuries we have studied the development of the body but only since the last 150 years, since The Industrial Revolution, have we found the need to recapture the essential exercises that make use limber, strong and healthy.  Sitting at a desk all day is not healthy.  Period.  You must move.  Why is obesity such a massive problem right now?  We're not moving like we used to!  We're all going to wind up fat and atrophied like the people in Wall-E if we're not careful!

So, how do you reclaim your body?  Start here:  Convict Conditioning.  This book by Paul "Coach" Wade is a step by step guide to master what the book calls, "using the lost secrets of supreme survival strength."  Your current condition is irrelevant with this book.  You can be in the worst shape of your life and still do this program.  How?  You start out just moving.  Coach Wade will put you on a program that progresses over time starting you out with the basics of the basics.  Can you do a push up?  No?  No problem.  What about a push up against a wall?  The first exercise in this program is Push Ups against a wall.  What about squatting?  Can you sit in a chair and stand back up?  Can you lay on your back and bring your knees up?  These are calisthenics.  That word originates from Kalos Sthenos.  It means beautiful strength.  You have it now, you just need to let it out.

Here's the true beauty of it.  These "simple" movements are not easy.  If you're in decent shape already, you'll need to tame your ego and do them anyway.  If you're in poor condition, you will discover them to be harder than you expected.  However with practice, commitment and dedication, you can master these movements.  And that is what you will also develop.  Commitment, dedication and a unique understanding of the difference between "working out" and practicing a movement.

Coach Wade spent a good 20 plus years "inside" studying the art and science of strength and movement.  It was in this time that he developed and perfected the path to "bust free of all weakness."  Since being in a cell for 90% of the day, he found himself with only one piece of equipment.  His body.  Your body is the ultimate and cheapest piece of exercise equipment you can get.  If you are out of touch with your body, Convict Conditioning is the way to go.  Bar None.  Pun Intended.

So for you as the beginner, what you want to do now is to get locked up with Convict Conditioning.  Spend as much time on it as you want.  Take your time with it.  Coach Wade divides the progressions to strength up in to 6 fundamental Power Moves each with 10 Steps to Mastery.  Each step comes with 3 Standards.  So if we use pushups, there's 30 levels you will need to accomplish and work up to before you've mastered the Push Up.  This could take weeks, months or years and you're entitled to take as much time as you need.  What you're not entitled to do is quit.  When you buy this book, study it and decide to do it, you don't get to give up.  These exercises are progressions.  Meaning you progress through it.  You may need to tough it out at some point.  It is when you do that, that you will find true strength, develop your spirit and your will.  This will filter over into all other aspects of your life.  Guaranteed. 

Next up we will look at Part 2 of The Beginners guide to Total Body Mastery when we plug in a ancient tool to further aid you in your quest for the perfect balance of strength and conditioning.

BPI Sports A-HD (Arimedex) Ingredients: Snake Oil or The Real Deal?

What ARE the REAL ingredients in bpi's A-HD?

BPI Sports produces a supplement called A-HD.  Once sold under the name Arimedex-HD.  What's in it really?  Have you seen the label?  You need a chemistry degree to figure that crap out!  No worries, in this article, I did all the leg work for you.

Take a look and let me know what you think!

http://davidrbradley.hubpages.com/hub/BPI-Sports-A-HD-Arimedex-Ingredients-Side-Effects-and-Reviews 

How can I get in shape without going to the gym? If that's you're question, you've come to the right place!

Follow this link for a simple effective routine that is customizable to your unique fitness level. This will be a workout you can do at home, at the park or at the gym.

Bodyweight Conditioning Circuit: The Richman's Gym Way

Let's Get Skinny: The Home Eddition

Not everyone's cut out to go to the gym.  Is it possible to loose weight and tine muscle without having to go to the gym or buy expensive equipment from home or even have to follow P90x or some other complicated impossible to do routine that you buy and place on the shelf to collect dust?  Not every one's got time, some are just apathetic about the whole thing... 

Here's an article to help you get in shape in the comfort of your own home without having to break the bank!


Let's Get Skinny: The Home Edition - How To Get In An Effective Workout From Home

Give it a shot and let me know how it helped!  Let's Get Skinny is a Facebook page I contribute too and you're welcome to follow along and join our group!

Here's a link to an article that takes all the frills and fluff out of getting in a good workout in a truly minimalist fashion and it's based on one of my favorite screen tuff guys, Jason Statham.

What Would Jason Statham Do? A No Frills Rich Man's Gym Workout Routine 

In this article, you'll get exposed to how Jason Statham works out to prepare for a film and the types of training he does to get into top shape to whoop ass!  You can do this type of workout too and see huge gains from it!

Another 40 kg TGU and a workout 5/29/11

Ok, so I did it again.  Turns out this might be an improving skill and not just a fluke!  Another TGU with the Bulldog I like to call George.

On this day, I warmed up with Super Joints, Jumped rope for 5 minutes, did 3 sets of Overhead Squats and Pump Stretches and then settled into another set of Turkish Get Ups with an 88 pound Kettlebell.

How did it go this time?  Well I filmed it, as you can see.  This was stronger than the last one for a couple reasons.  First, I didn't rest between sides.  Last time I rested about a minute.  Next time I will do the same.  It's important to note that next time I will also pay closer attention to the decent on left side as the final portion was rushed.  In retrospect, I think my mind got in the way.  Meaning I realized what I was doing!  It's important to own each movement of the Get Up.

Next time I will also drive more from the heal in the beginning.  I feel like I have a solid grip and handle on the bell so I will devote a little more attention to the drive and get my arms more at a 45 degree angle in the beginning of the movement.  This will help with control.  I rolled up instead of drove up. 

So I got a few things to work on, but am still quite proud of this achievement.  I am looking forward to fully owning the Bulldog TGU.

The rest of the session included some Goblet squats, Windmills, Club Swings and 1 descending ladder of 24kg Snatches.  14/12/10/8/6.

Training Session from Friday 5/27

A successful session with a little minimal variety!

After a brief warm up, I launched into Double 24's.  Squat+Press+Pull Up.  20 minutes on the Gymboss.  4 Ladders up to 3 reps.  Next time, I'll shoot for all 5 ladders.  I've reduced the time by 10 minutes as I am looking to bump intensity and density.

Finished with Bulldog Swings and Push Ups.  For the pushups, I use Elite Rings and lowered them close to the ground then put my feet on a step.  This was also in an attempt to increase density and intensity.  15 minutes.  I kept the Swings at sets of 12 and for the push ups, worked to almost failure each time.  Some times I'd go slow, others at a higher pace.  It was a good 15 minutes.

How To Perform A Turkish Get With A Very Heavy Kettlebell

Wednesday 5/25/11 marked the first time this Girevik successfully handled a Turkish Get Up with The Bulldog, a 40 kg (88 pound) Kettlebell.  Mine is affectionately named George.

Oh, I have tried in the past, mind you but the last time I attempted this it seemed as if it left the actual bone in my forearm sore.  I quickly felt like I did not have enough static strength or control to manage this burden.  This was about a year or so ago and the image of my ulna and radius snapping in half under the weight enabled me to "shelve" the Bulldog TGU for a while.

So...  What's happened since?

How To TGU with a Bulldog

The answer is the same as any good "I need directions" joke.  Excuse me, how do you get to Carnegie Hall?

PRACTICE!

Step #1:  Swings, Swings, and more Swings.  Get as comfortable with this weight as humanly possible.  Until one fully owns the Swing with a given weight any other KB drill should just stay on the shelf.

Step #2:  The last several months have involved TGU practice with a 24kg bell 2 to 3 times a week.  This practice was textbook Kalos Sthenos.  From "Kettlebells From The Ground Up," I would spend the early portion of my workout practicing each progression of the TGU and doing Goblet Squats as an active rest.

Step #3:  TGU "as if."  Lift the 24 as if its 40 and see what that does.

Step #4:  Every once in a while, when you're feeling good sub in a 32 for the 24 when doing your Get Up practice.

Step #5:  GTG With COC. (Translation:  Grease the Groove with Captains of Crush Trainer)  You gotta be able to grip the snot and a few other excretions out of the horn to full command this heavy burden.  This step 5 was something of a bonus WTH effect for me.  I realized yesterday at work that working this gripper periodically through out the day has more than likely not only improved grip strength but over all strength as my "irradiation" skills improved too. 

FINAL THOUGHT:  Mind you, this was not a "perfect" TGU.  It was a bit wobbly, the high hip bridge was more of a mid-range hip bridge and backing through the last few steps was a bit rushed.  That being said, I elevated an 88 pound Kettlebell over head from a lying position, stood up and got back down under complete control because I can do a perfect TGU with a lighter weight and have treated that lighter weight with the utmost respect.  So the WTH effect is in...  effect!

This also required total concentration and certain muscles that don't normally fire, fired and fired hard.

The actual workout for that day looked like this:

• Jump Rope 5 minutes (this skill is also improving)
• Overhead Squats and Pumps 3 sets of 5
• 1+1 TGU with George
• 16kg Windmills 1+1 x 3 alternated with Club Swings movements 1-3
• Snatches 5 minutes on the Gymboss 24 kg bell.  Descending ladder 16/14/12 = 84 reps

So now what?

Well this is part of the progression of the press for me.  One of my goals this year is to press George.  I will continue to practice and perfect the TGU with the Bulldog.  I am also incorporating Bulldog Cleans into  another part of my workout so I am progressing towards a glorious press and on Wednesday, I felt closer than ever!

Training Journal for May 23

Monday 5/23 marks the day I re-introduce The Bulldog into RKC Drills other than Swings.

Super Joints to warm up
Practice Bulldog Cleans and Low Box Pistols 5 minutes on the Gymboss and 3 singles
32kg MP + Pull Ups + Box Pistols.  Ladders up to 3.  20 minutes on the Gymboss.  3 complete ladders plus 1.
Swings and Push Ups 15 minutes sets of 12 and 8 respectively, got 8 rounds.

This session was one of those sessions where I truly finished stronger!

Personal Trainers: How To Get More Clients

Personal Trainers: How To Get More Clients

Here's another good one and might be challenging for some!  With many a year of professional selling under my belt, it's high time I start contributing to my other passion.

Last Weeks Practice Training In Detail + Major Catch Up

Training for the last couple weeks has been sporadic at best.  With that in mind, sometimes the extended rest periods allow for greater recovery.

Weds 5/4/11

Jumped rope for 5 minutes
O/H Squats + Pumps 3 x 5
Goblet Squats + TGU's 3 x 5
Club Swings + Windmills 3x 15/1+1

Snatch 10+10 x 5 at  :50 work / :60 rest

Saturday 5/7/11

Warm Up with SuperJoints
Dbl Sqt + Press + Ring Pull Up  30 minutes 34 reps/rounds in ladder fassion
Push Ups and Bulldog Swings 15 minutes of 6/12 got 6 rounds

Monday 5/9/11

same warm up and prep work as 5/4
Snatch with same protocol but 7 rounds.

Wednesday 5/11/11

SuperJoints to warm up
Jumped rope for 5 minutes
1 Arm MP @ 32kg + Pullups + F2GSqts 30 minutes 72 reps, 2304 kgs pressed!
Bulldog Swings + Pushups 12/6 7 rounds in 15 minutes.

Tuesday 5/17/11

same warm up as 5/9
Snatch change of pace...
18 minutes on the clock and go...  176 reps.  Did a descending ladders 12/10/8/6/4 the headed back up...

Thursday 5/19/11

same drills just a little EDT to keep it interesting...
Dbl 24 Squat+Press+Pull Up 20 minutes 25 reps
Push Ups and Swings (40kg) 6/12 15 minutes 6 rounds

Saturday 5/21/11

same warm up and prep work
18 minutes on the clock again sideways ladders (???)
rounds:
1. 14+14 (right/left)
2. 14+14
3. 12+12
4. 12+12
5. 10+10
6. 8+8
7. 6+6
8. 6+6

Total:  164
next time will stick to the plan of 2 descending ladders starting at 14/12/10/8/6 and repeat.  get that in 18 minutes and start over with 17 on the clock...

Back at ya Monday!

Official Chris Hemsworth Thor Workout

Official Chris Hemsworth Thor workout

Guess who used a Kettlebell or two to get ripped?

God Like Conditioning:  How To Workout Like Thor's Chris Hemsworth

Sunday Morning Snatchfest Followed By Monday Night Kettlebell Smackdown

Sunday morning was May First.  5 months into the new year.  WOW.  Climbing the ladder to 200 in 10 is proving to be some work.  100 in 5 is one thing.  Double that is something entirely different all together.

Sunday:  Warm Up with Qi Gong Recharge
              O/H Squats with 35# bar and Pump Stretch 3 x 5
              Goblet Squats @ 16kg and TGUs with 24kg KBs 3 x5/1+1
              Club Swings 15+15 with Movements 1-3 plus Windmills @ 16kg KB 1+1
              Snatch @ 24kg KB 10+10 x 8 :50work/:60 rest

Still a little windy but not nearly as bad as the dust bowl that was Saturday morning.  Wednesday I will hit this 10+10x10 mark. 

Monday:  Warm Up with Super Joints
                32kg MP+Pull Ups+F2G* Squats  30 minutes of as many ladders as possible
                (1-5 rep on the MPs and Pull Ups & 2-10 on Squats). Worked up to 2 ladders up to 5/10
                and 1 ladder up to 2 before timer went off. 
                Push Ups(6)+Pull Overs(6)+Bulldog Swings(12)  Timer at 15 minutes.  6 rounds.

Finished Stronger.  Will work for 3 ladders up to 5 in 30 minutes and then expand the clock to add volume  on the first trio and shoot for 7 on the second trio.


*Feet Together Squats

Introducing Rich Man's Gym...

Rich Man's Gym.  I've mentioned it briefly, but now here's the real deal, follow the link here:

Introducing Rich Man's Gym - Not To Be Confused With A Poor Man's Gym

This is the article I've posted on Hub Pages detailing where the work gets done, the blood, the sweat and the tears all pour, and the spirit soars!

Please check it out good people and share your thoughts and feelings.

Training Journal for 4/30 Rich Man's Gym Gets Blown Away

OK, so Rich Man's Gym is open when it's hot and when it's cold.  If it rains, there's a big ass tree to keep me and my Kettlebells 85% - 95% relatively dry.  When it's night time, there are street lamps and the lights of the park to light my way.  Basically, Rich Man's Gym is very similar to the Postal Service in the fact that weather will not prevent training...  until it gets windy.  Either way, there will be no shooting.

Here in lies the down side of out door training during a wind advisory.  Rich Man's Gym get's dusty as hell.  Plus all kinds of pollen and crap gets stirred up.  Last time I trained in the wind, I had to finish early because my chest and lungs started to feel like they did pre-2002 and remind me of nights spent drinkin' and smokin' too much.  The good news there is I learned how to stop smoking without killing anyone and haven't smoked since '02. 

However, a heavy snatch workout should not leave you coughing and feeling like you just smoked a pack and half of Camels in one night.  Slightly exaggerated to emphasize a point.  Bottom line, when I hit Balboa park on Saturday morning, there was a haze of dust and pollen hanging in the air that just said, "Well, Dave, perhaps you'll fair better just going back home and trying that workout you saw last week on T-Nation."

Or at least one drill...  so here's how Saturday went down.  Was supposed to Snatch but instead...

Triceps Push Ups with Feet Elevated On A Swissball like so:

That is not me by the way...

I did 6 reps of that alternated with 6 Feet Together Squats (FTGS) working to get as low as possible and still stay on my heals.

20 minutes of that followed up by another 15 minutes of Hanging Leg Raises (6) and Home Made Single Leg Donkey Calf Raises on the stairs (6+6)

In a few minutes, I'm going to go try this Snatch workout again...

Training Journal for 4/23, 4/25 and 4/27

Every other day is the plan right now and I am alternating workouts between my quest for 200 snatches in 10 minutes and pressing the Bulldog and doing a Pistol.  Last week I felt like I had peaked in terms of training and decided to back off a bit, so...

4/23:  Warm Up Super Joints
          32 kg KB 1-Arm MP(3+3)/Pull Ups(3)+F2G Squats(6) in a circuit for 20 minutes EDT Style
          Ring Push Ups(6) and  Bulldog Swings (12) 15 minutes EDT style
          HLR with Pumps 2 x 5 

4/25:  Warm Up Jump Rope* 5 minutes
          O/H Squats (35# Bar) + Pumps 3 x 5
          Goblet Squats (16kg KB) + TGU's (24kg KB) 3 x 5/1+1
          Club Swings (Practice Movements 1-5) + Windmills (16kg KBl) 1+1
          Snatches 24kg KB 10+10 :50 work/:60 rest 7 rounds

4/27: Warm Up Super Joints
         Double Bell (24) Squat and Press/Pull Ups 20 minutes EDT Style
         Walking Lunge (25 yards) + Ring Push Ups (6) + Sprint (25 yards)**  15 minutes

Notes: 

*This whole "jump rope" thing really isn't 5 minutes of me jumping rope.  It's actually 5 minutes of my uncoordinated ass trying not to fall on my face intermingled with a few brief minutes of some movement pattern that vaguely resembles effective jump roping... 

**  This was a improvised smoker and worked out quite nicely.  Walking lunge for 25 yards up to my low hanging rings, bang out 6 push ups and then run back the 25 yards, take a real quick breather, like 10-15 seconds and repeat.  Worked out quite nicely. 

Rich Man's Gym is evolving and growing so watch out!

Training Journal for Monday 4/18 posted on 4/23

Monday night was one of those sessions where I realized that it's time to back off.  Warmed up nice.  Jumped rope for 5 minutes, a little Super Joint action and then got into the Wall Squats, the Pumps, the Goblet Squats, the TGU's, and the Windmills.  Swung the Clubs some and then as I hit the half way point in the scheduled Snatch workout, I realized I was completely gassed...  and way to soon. 

"Push yourself, but don't be stupid."
                                                     -David Whitley, Master RKC

You just can't argue with that wisdom....  so it's Saturday 4/23.  Five days later.  Feeling refreshed and invigorated.  Off to Rich Man's Gym!