Saturday, March 8, 2008

Another easy BW day

Last nights sleep would rate a 6 on a scale of 1-10. Probably 7.5 is my usual. Usually a very heavy intense workout (like yesterdays) does negatively effect my sleep that night so this wasn't too bad. I'll adjust with an afternoon nap if possible. I weighed in at 179 5/8 lb a new local PR. I have noticed my left knee is very stiff going down stairs lately and this morning more so. I will monitor this carefully.

Today is a KB rest day with a little BW work.

Z-Health R-Phase

GD (Greg Donahue) GTG Pull-up Program:
Day 8: 1 set of 2 neutral pull-ups (8,1,2)

Those were very strong .. the program is starting to kick in.

Today I'm going add some static holds towards the goal of being able to perform
  • a 60 second seated L-sit on the floor on raised fingertips
  • a set of 10 hanging leg raises.
Also, my S.O. wants to train these as well so now we can have fun torturing ourselves together. Back in high school I could hold a seated L-set for 15 seconds but that was 40 years ago and this is now.

BW 4 x 10 second hanging tucks
BW 4 x 5 second hanging L-sit holds

I remembered fromm Coach Sommer's posts on DD that he recommends doing a total of 60 seconds of work on a specific progression a day until it only takes one set. I actually mixed two progression when I surprised myself and could do a passable hanging L-sit for 5 seconds at a crack. From now on I'll just stick with these.

On a whim, I decided to try some palms-facing chin-ups:

BW 1 x 4 chin-ups

Wow, I probably could have squeezed out a 5th. I think this is nice side effect of the neutral grip pull-ups I have been GD GTG-ing for over a week.

Later I demonstrated the Power Wheel for my S.O.:

BW 2 x 1 Roll Out, Hold for 2 seconds, and Return while on my knees with PW in hands
BW 2 x 15ft Crawl with PW strapped to feet

Okay now I'm cooked .. that's it for the rest of day!


Due to some excellent feedback on this blog (thanks again Aaron!), I'm moving the Diet and Nutrition log to the bottom here to make it easier for those only interested in the physical aspect of my training.

1 bowl of Kitchari with a little sweet potato and Toor Dal
2 cups of coffee with tbs of 1/2 and 1/2

Morning Snack:
3 small handfuls of roasted almonds
4 oz of Kefir

1 bowl of Kitchari with a little sweet potato and Toor Dal

Early Dinner at our favorite Sichuan Restaurant:
1.5 large "Lion-head" pork meatballs
1 helping of steamed Chinese cabbage
1 helping Dan-dan noodles
1 large helping of Four Season green beans
1 small helping of white rice

Evening Snack:
1 large Trader Joe sesame cracker
1 small handful of roasted almonds
1 honey tangerine


Howie Brewer said...

Very nice workout and nice format to the blog. Just be careful not to burn out doing too much. I did that early on, when I tried working out 6 days a week. My body then forced me to scale back. Awesome work, nonetheless!

Franklin said...

Hi Howie, thanks for positive feedback on the new layout .. much inspired by Aaron's tactful feedback.

And you are so point on! Its the key to real long term success and a lesson I will continue to relearn as my body continues to change over time.

My training sessions have been much more structured and with flexible tapering (i.e., liberal use of rest days) as compared to last summer when I was insanely doing 5 daily KB workouts a week with two of the days in double sessions .. I was very fortunate I didn't permanently injure myself.