Today's Kettlebell Session: Less Volume, Higher Density

Monday February 9, 2009

I had planned on a basement dungeon workout of front squats, push presses and clean pulls yesterday but more rest was needed. I pushed it last week and have learned the hard way that an extra day of rest is not extra at all. Also, even with the Olympic lifting meet this coming Sunday, I did not want to give up my kettlebell training today .. an extra Oly session yesterday was not really going to make a difference at the meet at this late stage.

Wishing to cut back on volume but still get a good workout, I opted for higher density:

Kettlebell Session:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

32kg x 1 x 2/2 TGU

24kg x 5 x 20 Two-hand swings. Sets at the top of the minute

24kg x 1 x 20/20 Snatch

Double 24kg Power Complex: One complex every minute and half
A1: 1 x 2 Double MP
A2: 1 x 2 Double Snatch
A3: 1 x 2 Double Front Squat
Total: 5 complexes

Afterward, my two training partners, Max and Nick, demonstrated some very strong stuff. Nick did a set a 9 right followed 8 left of push presses with the bulldog. Max bent pressed the beast with his right. I settled for a set of three push presses with the bulldog on my right side.

Weight: 184 1/2 lbs
Total Volume: 7670 lbs

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Diet and Nutrition:

Goal: 182 lbs by April 2009

Sunday February 8, 2009

Current: 182 1/2 lbs

Hmm .. could yesterday's indulgences of single glass of Amoretto on the rocks and the six extra roasted almond snack bags caused me to put on pound? Yes .. these are the hard facts about staying clean.

Caloric Consumption log:

Breakfast:

• One bowl of pasta-less spaghetti
  
• One large banana
• One small snack bag of raw walnuts
• One small snack bag of roasted almonds
  

Mid-morning Snack:

• One bowl of kitchari (yellow mung beans, brown Basmati rice, sweet potato and various exotic Indian spices)
• One bowl of u-waved frozen peas
• One small snack bag of raw cashews
  

Lunch @ Szchuan (Sichuan) Restaurant:

• Large helping of Sichuan style panfried fish fillets, celery with spicey chili sauce
• Large helping of Chinese spinach with garlic sauce
  
• Two small snack bags of roasted almonds

Mid-afternoon snack:

• One banana
• Three small snack bags of raw walnuts
• One small snack bags of roasted almonds
  

Dinner:

• One glass of red wine
  
• One large garden salad with 4 oz of diced chicken
• Small helping of sweet potato French fries
• Two small snack bags of roasted cashews

Monday February 9, 2009

Current: 184 1/2 lbs

Wow another two pounds of weight gain. So in one weekend end I completely I gained back 3 of the 3 1/4 pounds that had taken me a week to loose. I believe the real culprit is the Chinese restaurant where salt content of the food is off the charts. This is my theory anyway and its back to low sodium good eating today.

Breakfast:

• One bowl of kitchari (yellow mung beans, brown Basmati rice, sweet potato and various exotic Indian spices)
  
• One bowl of u-waved frozen spinach
  
• 4oz of canned salmon with 4 oz of non-fat organic yogurt
  
• One large banana
• One handful of raw walnuts

Lunch:

• One can sardines
• One bowl of u-waved frozen peas
• One apple
• One handful of raw walnuts

Afternoon Snack

• One handful of raw walnuts
• Two handfuls of roasted almonds
• 10 raw baby carrots
• 4 oz of canned salmon

Dinner:

• One handful of raw walnuts
• One can of sardines
  
• One handful of raw cashew
• One handful of roasted almonds
• One bowl of u-waved frozen spinach