Sunday, December 30, 2007

Simply Moving

I've decided to still pursue the KISS principle with my training. Simple but effective. That's what i'm after. I want strength and health. Here's how i'm going about it lately...

12/29 - Saturday

Z health routine
TGU w/ 24kg
3/3 x 4 sets
2 handed Swings w/ 24kg
20 x 5 sets
Swings w/ 24kg
10/10 x 5 sets

12/30 - Sunday

Z-health warmup
Same side One Legged Dead Lift w/ 32kg
5/5 x 5 sets
MP to Windmill w/ 24kg
5/5 x 5 sets - I like these
Pull-ups w/ 16kg
3 x 5 sets

That's it. Nothing fancy. But it will get the job done.

Friday, December 28, 2007

Back in the Saddle

Well, after about a 2 week lay off, I'm back at it. I got lots of rest and did lots of Z. Over the last few days, i've eased into training with some light swings, snatches, TGU's and windmills. Windmills feel so good... Anyway, today I got my feet a little wetter:

Same Side, One legged Dead Lifts w/ 24kg: 5/5
Bottoms Up Press w/ 24kg: 5/5
Pull-ups: 6
Windmills w/ 24kg: 3/3

I repeated this "circuit" 5 times. I was in no rush to complete it so that I could focus on good form and generating tension. Everything felt solid and good.

That's today's session, Tomorrow brings cardio. Yes, swings to the rescue.

Hope everyone had a good Christmas.

Saturday, December 22, 2007

Something About Christmas Time...

It's almost here! I love this time of year. Ever notice how everyone around you seems to be just a little happier this time of year? Ever notice that you're happier this time of year? I know there are plenty of exceptions, but for the most part this world, our communities, our homes and our lives seem just a little bit brighter around Christmas time. I think it's because Love is in the air. And it's contagious, infectious and wonderful. People are nice to each other. Families and friends get together. People give gifts to loved ones; to strangers. People donate gifts to those in need. People give themselves. People start living like the Person Christmas is all about. People start Loving. God sent Jesus here because He Loves Us. Jesus lived a life of Love and changed the world forever. Like it or not, that is why we have this wonderful time of year called Christmas. In the end (and the beginning) it's all about Love. Merry Christmas!!!

Friday, December 14, 2007

God Bless George Washington Carver

For he is the father of the peanut... Since i'm not training this week, and i'm bored i thought I'd say a little about my favorite food: peanut butter. To me, there is not much food that peanut butter can't make taste better. By itself on a spoon, or on top of a banana, peanut butter rocks. This food is solely responsible for keeping me at my current weight. Here are some of my favorite snacks w/ peanut butter:

pb and banana (i eat about 3 to 4 of these a day!)
pb and apple - granny smith
vanilla protein and pb mixed together like pudding
vanilla yogurt and pb
ritz crackers with pb and marsh mellow - roasted in the oven - w/ a glass of milk
(only for very special occasions)
chocolate pb - available in stores!
even a pb and turkey sandwich is kinda good.
and of course, the old stand by: pb on a spoon

I like the natural no stir versions.

Well, that's it. I have a lot of crazy pb recipes but i wouldn't want you to think me too strange...

Sunday, December 9, 2007


Well, I took it easy this week. Still lots of Z and streching. As far as my training went, I practiced lots of turkish get-ups and windmills with a light kb. A few slow, light swings here and there and a lot of pull-ups. My glutes seem to be better. I have more of my usual range of motion now when doing windmills. Oh, and I can sit for longer periods of time now! That's good...

I realized something the other day that sucks. I've done all this training, tearing my body down and never did anything to help it recover. My nutrition has sucked over the last few months. I've trained harder and ate less. Less food, less vitamins, just less. My muscles always feel tired and I press on - whipdeedoo. I forgot to feed them, to rest them. Now, they've turned on me.

This week I'm going to try something completely new to me. REST and FOOD. Well, that's what i'm going to do, but not because I think it will help. I have to. More on that later... Anyway, hopefully my body will forgive me and recover. Hey, it's almost Christmas. I wonder if I can find anything good to eat?

Have a good one!

Monday, December 3, 2007


Last week was a down week for me. At the advice of my friends, I decided to take it easy. I had a week of Z-health and stretching. Yep, took a week off, on purpose... And I learned something: i didn't wither away! Anyways, thanks to everyone for your advice, I appreciate it.

Saturday, i didn't completely rest. I had the opportunity to train 3 outstanding gentlemen in Zebulon, NC. It's so much fun teaching people how to use kettlebells. And, it felt good to do some get-ups!

So good that today (Monday), I did some light get-ups with the 16kg. Felt really good. Then i did some pull-ups and halos. All followed by more Z and stretching.
And with any luck, i'll still feel good tomorrow.