Tuesday, May 20, 2008

more 24kg one-arm LCCJ timed sets

A repeating pattern of waking up around 4am and getting back to sleep after going to the bathroom. Went to bed around 11pm I got up at 6:30am and felt rested. Weight: 175 lbs. BF%: 15.0.

Z-Health: R-Phase Dynamic Joint Mobility

24kg 8 x 5/5 One-arm LCCJ @1 set/min, KB never set down
5 min rest
24kg 2 x 5/5 One-arm LCCJ @1 set/min, KB never set down
10 min rest
24kg 2 x 6/6 One-arm LCCJ @1 set/min, KB never set down
Total: 124 reps

The 1st set was a complete killer. I did make an improvement with it by going an extra set at the 10 reps/set pace for 80 reps in under 8 mins compared to needing almost 9 mins for the 80 reps previously. The last set of 5 with my left side took immense concentration leaving just enough energy to finish the last 5 on my right. I still have 2 more sets to make it to 100 reps in 10 mins. As with last time I did a long timed set of LCCJ, I finished the remainder of the 10 minute goal in a second set and then did another 2 sets a the 12reps/set faster pace.

That's it for today and considering that I trained three days in a row its plenty. I have recently discovered that shorter sessions (even more than one a day sometimes) are much easier on me than longer ones.


Diet and Nutrition Log

1 bowl of Kitchari with brussel sprouts
2 cups of coffee with tbs of 1/2 and 1/2
4 dates

1st Morning Snack:
4 oz Kefir
1 Whey protein shake

2nd Morning Snack:
1 small bowl of boiled egg white, brussel sprouts and pan-fried salmon
1/2 apple

Lunch (out):
1.5 pieces of beef satay with peanut sauce
1 helping of curry chicken with veggies and fresh mango

Afternoon Snack:
1 small helping of pan-fried salmon, brussel sprouts, cottage cheese
1/2 apple

1 bowl of pan-fried salmon, steamed broccoli and cauliflower with sweet potato
1 small piece of pie
1 small scoop of ice cream
1.5 small handfuls of roasted almonds

I purchased the Precision Nutrition 2, package today and now have access to their forum. Although, I haven't gotten the cook book or DVDs yet, I did read the free summary pdf and am applying the principles. In particular, at every feeding I make a meal containing protein, veggies and fruit. High efficient carbs (bread, rice, potato and pasta) are only eaten after workouts. Not surprisingly, my BF% is starting to slowly drop.


Howie Brewer said...

Nice progress with the LCCJ, Franklin. Only 3 days now till AKC, excited?

Franklin B. Herman said...


Thanks bro! And I'm almost bursting with excitement .. KBs and the Big Apple its gotta be great!

Also I see that you have been sensibly tapering down in preparation .. same here with very short training sessions.