Wednesday, May 21, 2008

some double 24s LCCJ work

To bed 10pm up at 6am for an passable nights rest. Weight: 175 lb. BF%: 14.9. First the BF% dropped below 15.

My supervisor, who just lost 40 lbs, and I alternated swings with the 16kg:

16kg x 10 x 10 Two hand swings

He normally does 45 minutes of cross trainer and some of the cybex weight machine. Although he is down to 155 lbs from a high of 195 and looks trim, his BF% is over 20. Fortunately he is open to putting on a little muscle and he did very well today with his swings.

Before supper I did some LCCJ with double 24's and it went well:

Z-Health R-Phase

Double 24kg LCCJ:
1 x 10 (PR)
1 x (1,2,3,4,3,2,1)
2 x (1,2,3,4,5,4,3,2,1)
Total: 76 reps

The set of 10 was a nice increase of the 6 I had once done a few months ago. Last time I was using the technique demonstrated in Steve Cotters Ency of KB Lifts. I have since switched to hard-style LCCJ as taught by Brett Jones in his DVD on KB Basics for Trainers. Even though this was doubles, this workout is easier than the timed one-arm 24kg LCCJ as I rested enough between each rung of the ladders to guarantee I could complete the next rung. Also my double clean technique has improved which in turn leaves more energy for the jerk.

Qigong: Bear and Tiger Frolic

After being well rested after a huge dinner I did pull-ups:

Neutral grip figher pull-ups:
(BW + 12kg) x 4 x (2,1)
BW x 1 x (6,5,4,3,2)

The rest between rungs was very leisurely somewhere between 1 and 1.5 minutes. I'm more interested in the volume to build muscle endurance than I am in hypertrophy.

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Diet and Nutrition Log

Breakfast:
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

1st Morning Snack:
1/2 Apple
1 small bowl with boiled egg white, pan-fried salmon and brussel sprouts

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

Lunch:
1 bowl of pan-fried salmon, sichuan shrimp and veggies
1 bowl of boiled egg white, pan-fried salmon, brussel sprouts and sweet potato
1 apple

1st Afternoon Snack:
1/2 banana
1 small bowl of boiled egg white, brussel sprouts

2nd Afternoon Snack:
1/2 tangerine
1 small bowl of cottage and sweet potato

Dinner:
1 bowl of pan-fried salmon, broccoli, cauliflower with sweet potato
1 small bowl of garlic shrimp with broccoli, cauliflowe
2 small scoops of ice cream
1 small piece of pie
4 small handfuls of roasted almonds
1 tangerine

Today I was starved all day. I had to have two decent sized snacks after breakfast and lunch. My dinner was huge but fortunately satisfying. In all I ate very sensibly.

4 comments:

Martin Schap said...

Going strong. Especially nice work on the pull-ups. Do you find that the double KB C&J is a curiously good ab workout? When I have done C&P with my 24s I have to fight with my abs to remain upright.

Colin said...

I've experienced the same thing as your co-worker. I hired a PT 4/5 years back and dropped down to around 170lbs from over 200lbs. I was running on treadmills and doing bw exercises. I was still "fat" though, and actually felt quite weak.

Impressive work on the doubles!! I find that front squats work the hell out of my abs like nothing else.

Franklin B. Herman said...

Hi Martin,

Thanks! There seems to be a big difference between the ab tension required for double MP vs LCCJ. My shoulders get an incredible workout from the LCCJ and this is what I feel the most.

As for the weighted pull-up, just this morning I tested my BW RM and I went up 1 from 7RM to 8RM .. not bad considering I had plateaued before going to weighted pull-ups.

Hi Colin,

Also, thanks! Give the double 24s LCCJ a shot .. its a nice change from the grueling one-armed LCCJ timed sets. I remember reading one of Fireman Tom posts on DD that a great goal with double 24s is 40 LCCJs without putting the bells down. That seems ridiculous right now but probably in a year its doable.

Colin said...

If only I had another 24kgs.

I was thinking of having a crack at some with the 32 and 24....then I wised up!!

Going to have a think about a new program to start in a week or so. Would appreciate you stopping by to have a look at what I come up with in the next few days.