Thursday, May 22, 2008

just pull-ups and swings

A good nights sleep. Weight: 175 1/4 lbs, BF%:14.9. I ate what seemed like an enormous amount of food yesterday and only gained a 1/4 lb gain in weight.

Z-Health: R-Phase

Neutral grip pull-ups:
BW x 1 x 8 (PR)

The weighted pull-ups are already helping my BW ones .. new BW 8RM PR.

After lunch my cricket playing co-worker and I alternated swing sets, he with the 16kg and I with the 32kg:

32kg x 20 x 10 Two-hand swings
Total: 200 reps

This was his 4th time with swings and he made a huge leap today with great form and only needing additional rest after the 13th set. He was so psyched about his progress, he wants me to come and give a demo to his cricket team.

In the evening I did some more pull-ups:

Neutral grip pull-ups:
BW x 1 x (6,5,4,4,3,3,4,1,6)
Total: 36

Thanks to a stirring post on DD by David Whitley, Senior RKC, aka IronTamer, encouraging RKCs not to miss the incredible chance to train with many of the top RKCs at the 1st ever CK-FMS Cert in August, I was able to take advantage of a last minute cancellation in next months June RKC Cert in Mn and registered for it and then also registered for the CK-FMS (and getting the last day discount for it). Of course the CK-FMS requires that I have to pass the RKC Cert in June, however I feel very confident after this last month of progress on all fronts, In particular I have already passed a basement self-testing of the snatch test for my age and weight. I will re-test this two more times before the Cert to stay sharp and that will be it for 24kg snatches. I will also run through the Brett Jones' Preparing-for-the-RKC circuits that Gabi did prior to her Cert. Needless to say I can hardly contain myself I'm so excited!!

I'm off to NYC tomorrow morning for the AKC Fitness Cert and quite excited to share this experience with my training bro, Howie Brewer. As a result, I'll probably be OTG until Monday when I hope to give a report of all activities.


Diet and Nutrition Log

1 bowl of Kitchari with sweet potato, broccoli and cauliflower
2 cups of coffee with tbs of 1/2 and 1/2
2 dates
1 banana

Morning Snack:
1 small bowl of boiled egg white, pan-fried salmon cauliflower and broccoli
1/2 apple

1 bowl of pan-fried garlic shrimp, cauliflower and broccoli
1 tangerine

1st Afternoon Snack:
1 Whey protein shake
4 oz of Kefir

2nd Afternoon Snack:
1 small bowl of boiled egg white with steamed cauliflower and broccoli
1 small helping of cottage cheese
1/2 apple

Dinner (out):
1 large helping of Sichuan spicey fish fillets with veggies
1 large helping of 4 season green beans
1 small helping of spicy sliced beef
1/4 bowl of white rice
1 large helping of Sichuan chicken with dried chilis
2 small scoops of ice cream


Aaron Friday said...


GREAT progress on the pullups. You have come a long way in a short time. Compete in the TSC master's division, as is, and you'll be glad you did.

I will be there on June 8th, just to see you complete the course. You're going to ace it.

Colin said...

Man what an exciting few months you have ahead of you!! Enjoy the fabulous experiences you will have - look forward to reading about them in your blog.

Taikei Matsushita said...

Franklin, Pavel will scare the hell out of you.

You've been warned.

Talk to him personally, he's a true gentleman.

Martin Schap said...

That is so cool that you're getting to your RKC. Good luck, adn I will eagerly follow your progress until then and after.

Katie, KettlebellKate said...

Franklin, Most excellent! The timing is very good for you and the RKC now. Get your sleeps and and take care of the elbow. Pavel is not that scary,man. Don't say you eat chicken. Maybe you are vegetarian? If so, definitely don't mention it;) -Katie

Gabi said...

You're into a life-changing summer and you'll love it!
Pavel keeps telling you to "get busy being afraid" but if you look into his eyes they will also tell you how to interpret it :)

Franklin B. Herman said...


Thanks man and that's so cool that you will be at the graduation exam.


Yes, I'm pretty excited and thanks! And remember there's a Scotland RKC Cert coming in '09.


Thanks for the warning .. hopefully all this training will help offset some the of pain I'll be experiencing.


Thanks for you support. The timing was just perfect and I'm glad I'm able to take advantage of it.


That's so funny! .. I'll leave the discussions of high protein tofu burgers and optimal spinach quiche preparation technique for another time!

Gabi, RKC

Thanks! and hey, I'm already scared poop-less but that whats' makes it so incredible. Really, really looking forward to this.

Franz Snideman said...


nice job on the Neutral grip pull ups PR! Feels good huh?

Sean Schniederjan said...


Incredible stuff... you will make an excellent RKC. The FMS thing is icing on the cake! I'll be there with Aaron to root you on in a few weeks!

Franklin B. Herman said...

Hi Franz,

Thanks! The pull-up progress has completely exceeded my expectations .. I thought it was hopeless!

Hi Sean,

I appreciated the support .. thanks! I am so psyched about the Cert I'm dreaming about it now!!