Sunday, January 6, 2008

Workouts This Week

M: Off
T: (Variety)
A1: Bodyweight Squat 5x5
A2: 32kg row (each hand) 5x5
(Warming up and regreasing grooves)
W: Off
R: (Medium Day--still regreasing grooves))
A1: 3x(1,2,3) 32kg military press (each hand)
A2: 3x(1,2,3) pullup (wide grip)
B: 6 minutes of 12kg swings @ 70%
F: 45 Minute Walk
S: Off (A lot of DOMS and a poker game delayed my Hard Day)
U: (Hard Day)
A1: 4x(1,2,3) 32kg military press (each hand)
A2: 4x(1,2,3) pullup (wide grip)
B: 2 minutes of 20kg swings @ 100% (about 27/hand)

My two roommates and I are playing the Fitness Challenge, with probably a baker's dozen house rules. I've chosen the more advanced of Pavel's "Enter the Kettlebell" workouts as a general template for my workouts. The two "Variety" workouts each week, I roll a pair of dice. The split works as follows:

M: very easy/off
T: Variety
W: Medium Presses/Pulls
R: Variety
F: very easy/off
S: Heavy Presses/Pulls
U: Light Presses/Pulls

Presses, Pullups, & Swings as defined in Enter the Kettlebell

Variety: roll dice (or choose)

Chance Dice roll Workout
2.8% 2 sandbag training
5.6% 3 Burpees/Prison Workout + rows
8.3% 4 W.O.D. from Gym Jones
11.1% 5 5x5 rows and 5x5 Squats
13.9% 6 windsprints/interval training
16.7% 7 bent pressing, windmills, turkish get-ups (various grinds)
13.9% 8 Grip training - beginner training (Clay Edgin)
11.1% 9 Heavyhands + rows
8.3% 10 W.O.D. from Crossfit
5.6% 11 beach workout + rows
2.8% 12 sledgehammer training

This gives the approximate chance of each workout. I tried to put things that I thought I could benefit from quite a bit (e.g. windsprints) in the middle of the distribution curve, and things that would be more of a variation (or really... just too hard to do on a regular basis) on the outside of the curve. I could probably rewrite this a little bit and write a whole freaking book off of it. You fill most of those books with exercise descriptions, anyway.

I got a set of "Perfect Pushups" from my girlfriend for Christmas, hence the "beach workout". Also, since I don't have rings, if the WOD from Crossfit or Gym Jones has ring pushups, I'll be subbing the perfect pushup. And the weird split is because I work four tens (four ten hour shifts) at work, so I try to hit two big workouts on the weekends. So there you go.

My diet is pretty basic. I have just under 15 more pounds that I'd like to lose--lost about 17 since March last year, basically with diet only--so I'll keep with what I've found works best for me: a TNT/Anabolic/NHE carb-cycling with a distinctly EVFit/Intermittent Fasting approach. What this boils down to is: low carbs about 90% of the time, with as much green vegetables as I want. One meal a week, I eat out and have whatever I want (carb loading) and I try to get a little fruit in there. Sometimes, I go hungry on purpose.

So I guess my diet's not so basic after all. I'll have to make a whole post on that sometime.

Anyway, I lost the first week of the exercise challenge.

Kaliden: 7 points
Parker: 6 points
Thalayli: 5 points

Also, there's a clear call for some links to help explain my workout and diet regime. So those are most likely upcoming--I might just edit this post or I might make a new one, haven't decided yet. And blogger ate my formatting, so it might be tough to discern the method of the dice roll thing. Oh well.

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