boys and their toys

Thursday May 16, 2008

To bed around 10:45pm. Woke up 3:30am with a sore right elbow again. After a few elbow circles it was fine. I stayed in bed until 6:45am dozing on and off. Weight: 175 7/8 lbs. Hovering around around target weight.

Sumo DL 10 Day Linear PTTP Cycle: (lbs)
Cycle 2: Day 8: 205 x 1 x 5, 185 x 1 x 5

Sumo DL off 6" blocks:
185 x 5 x 1

The 205 pulls were difficult. I will be very happy if I can complete the last two days of this cycle.
On then did some Power Wheel rollouts (for picture see 1st photo):

Power Wheel
1 x 5 On knees roll out, hold 5 secs and roll back

My Omron HBF-306 Fat Loss Monitor arrived today. I was pleased to see my body fat percentage is 15.2% which according to Wikopedia article here , it puts me in the Fit category (14-17) but not the Athlete category (6-13) . My body mass index was 25.6 (a weighted ratio of weight to the square of height). If I was sedentary with a high body fat index (> 25%) and the same body mass index, I would need to go on a diet. However the relatively low body fat index indicates I'm carrying a good amount of muscle. I'm very comfortable with this weight and body fat percentage so I will continue to maintain what I'm already doing for diet and nutrition.

With all the extensor work I'm doing for my elbows, I decided to ease into some pony clamp pinch and COC grip work. In the 1st photo above, there are two COC (Captain of Crunch) grip trainers, a pony-clamp pinch grip trainer, a pony-clamp palm grip trainer, old canister of empty Lemon Christmas cookies filled with 4 lbs of coins, old batteries and stones. I used to be able to do COC#1 singles with both hands but I will have to build back up again. Today I used the COC trainer:

COC Trainer 2 x 10/10

Later in the afternoon I did swings with my co-worker:

24kg x 2 x (5,10,15,20,25,20,15,10,5) asc/desc two-hand swing ladders
Total: 250 reps

Later in the evening was weighted pull ups:

BW+12kg x 3 x (2,1) = 9 reps
BW x 1 x 6

It was amusing when I almost did a muscle up for my first BW pull up after resting for 5 minutes after the weighted ones. The 2nd photos above show my low tech but highly effective method for hanging bells or plates using a $10 piece of very thick nylon cord.

I finished the evening session with heavy swings testing today's DD post about Gulf Wax (see 1st photo) , a household paraffin wax used for canning. I coated the handles of both my 2 poods and it did make a big difference. Next week I test again with heavy volume 24kg snatches.

Double 32kg x 1 x 10 swing
32kg x 1 x 20 Two-hand swing
32kg x 10 x 10 Two-hand swings @ 1 set/min
32kg x 2 x 10 Two-hand swings @ 1 set/min

Total training volume: 28950 lbs

This was probably my heaviest training volume to date.

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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with green beans
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
4 oz Kefir
1 Whey protein shake
1 small helping of pan-fried salmon, Sichuan shrimp, map-po doufu and green beans
1/2 tangerine

Lunch:
1 small helping of Green gram curry
1 small bowl of pan-fried salmon, Sichuan shrimp, map-po doufu and green beans
1 tangerine
4 dates

Afternoon snack:
1 small helping of brown rice with sweet potato and green beans
1 banana
2 small handfuls of roasted peanuts

Dinner:
1 bowl of Sichuan shrimp with veggies, dou-fu, pan-fried shrimp, brown rice with sweet potato
2 small handfuls of roasted almonds
2 small scoops of ice cream

At first this looks like a lot, but due to the todays heavy training volume, its actually reasonable.