The BOTF - Back On The Farm plan

The most exciting phrase to hear in science, the one that heralds new discoveries, is not 'Eureka!' (I found it!) but 'That's funny ...' —Isaac Asimov

4:00 AM - Alarm Goes Off
4:27 AM - Get Up
4:40 AM - cup of Black Coffee
4:45 AM - Morning Run (30 - 45 Minutes MWF)
Time: 52:17, avg bpm 133

6:00 AM - Breakfast

• 4 Egg whites w/ 1 Cup chopped peppers, onions, and mushrooms
• 1 Crown steamed broccoli florets
• 32 oz. water

7:00 AM - 9:00 AM
Large handful of almonds and brazil nuts
16oz water

9:30 AM Preworkout meal
1/2 cup oatmeal w/honey

11:30 AM - XYIENCE NOX-CG3

12:00 PM - Workout (Arms)
Standing Barbell Curl - 15 x 35#, 12 x 40#, 6 x 45#, 10 x 50#
Cable Triceps push outs - 15 x 30#, 12 x #40, 6 x 50#, 12 x 50#
Seated Db Curls - 13 x 20#, 8 x 25#, 5 x 30#, 12 x 20#
Close Grip Bench Press - 15 x 45#, 12 x 65#, 6 x 85#, 12 x 65#

Run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour
Time: 13:00

1:15 PM - Post workout meal #1
1 Scoop Cytosport Muscle Milk w/10oz. Ice water

2:15 PM - Post workout meal #2
1 1/2 Cups Stew

3:15 PM - Post workout meal #3
1 Scoop Cytosport Muscle Milk w/10oz. Ice water

7:00 PM - 9:00 PM - Helped a friend move his 2 bedroom apartment into a 26' UHaul
9:00 PM - 9:30 PM Dinner
Not good - Burger King (Double Stacker, Dr. Pepper, Fries)
11:20 PM - Finished up the UHaul

12:30 PM - Bed
Weight: 231

Stew is made with:
Organic Beef Stew Meat, onion, oregano, basil, garlic, S&P, 2 Cups Water ( slow cooked 8+ hours in crock pot)
Remove Stew Meat from crock pot (reserve stock)
In a large pan:
sautee onions, carrots, leeks & celery in olive oil until they begin to caramelize
add in garlic, S&P and sautee a few minutes more
add (stock from crock pot)
add 1/2 head cabbage, (and kale but I substituted the leeks)
simmer with lid partially on for 20-30 minutes
add stew meat the last five minutes

Make a New Plan Stan

Do not listen to those who weep and complain, for their disease is contagious.—Og Mandino

Hillsboro Schedule Week 1 Day 1

4:00 AM - Alarm goes off
4:09 AM - Get up
4:20 AM - Cup of Black Coffee
4:30 AM - Run 2 miles (Time 27:56)
5:15 AM - Breakfast

• 4 Egg Whites (1 yolk for flavor) w/ 1 cup diced peppers, mushrooms, and onions
• 1 Cup Broccoli (steamed)
• 16oz Water

8:00 - 11:00 AM
Handful of raw almonds
32oz Water

9:45 AM - Preworkout Meal
1/2 Cup Oatmeal w/ 1 tbsp honey

11:20 Workout (Shoulders)
Warm up - Reverse Flys - 14 x 5#, 12 x 7.5#, 6 x 10#, 12 x 12.5#
Seated military press - 15 x 45#, 12 x 50#, 6 x 55#, 10 x 60#
Seated db laterals - 12 x 5#, 10 x 7.5#, 6 x 10#, 10 x 12.5#
Standing db Front raises - 15 x 5#, 12 x 7.5#, 6 x 10#, 12 x 12.5#
Shrugs - 15 x 95#, 10 x 115#, 6 x 125#, 10 x 130#

12:30 PM - Postworkout Meal #1
15oz. Can MetRx RTD 51 Protein Plus Frosty Chocolate

1:30 PM - Postworkout Meal #2
Salad (Organic Spinach, Radish Greens, Beet Greens, Carrots, Zucchini, Celery)
2 tablespoons Oil and Vinegar
3.5 oz. package Salmon
16oz. Water

2:45 PM - Postworkout Meal #3
ISS Advantage Matrix Chocolate w/ 16oz. Water

6:00 PM - XYIENCE NOX-CG3

6:30 PM - KB (30 minutes)
16Kg, 2 minutes on, 1 minute off
2-handed swing, one arm swing, DARC swing ( 156 bpm)

• Cleans (155 bpm)
• Floor Press (115 bpm)
• Sumo deadlifts (139 bpm)
• One leg deadlift (144 bpm)
• Windmills (150 bpm)
• Clean and Press (157 bpm)
• Flip and Squat (165 bpm)

7:30 PM - 1 mile run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour (Time: 12:32; avg bpm 149)

8:00 PM - stretch for 15-20 minutes after running

8:15 PM - 1 Scoop Jay Robb Egg Protein (Vanilla) w/ 8oz Ice Water

9:15 PM - Dinner
2 Organic Boneless Skinless Chicken Thighs baked
1 Serving Cole Slaw (cabbage in a dressing of chardonnay vinegar, olive oil, salt, pepper, sugar)

10:00 PM - glass of Paul Valmer Chardonnay
10:15 PM - Bed
Weight: 233

Another Great Day in H-Town!

4:00 AM - Alarm Goes Off

4:18 AM - Get Up

4:30 AM - One Small Cup Black Coffee

4:45 AM - 5:40 AM - Run

6:00 AM - Breakfast
Egg White Omlet with Onions, Peppers, Mushrooms
1 Cup Broccoli
20oz Water

7:00 - 8:00 AM 32oz Water

9:00 AM - Morning Snack
Large handful of Brazil Nuts
Almond Mix (2 tbsp Peanut Butter, 1/2 Cup Almonds, 2 tsp Honey, 1 tbsp Flake Coconut)

10:15 AM - Preworkout Meal
1/2 tuna salad*
12oz water

11:45 AM - Workout
Swim 20 Minutes 1 Full Lap 1 Minute Rest

12:45 PM - 1st Post Workout Meal
1/2 Package ISS Complete ProPower Vanilla w/ 8oz water

1:45 PM - 2nd Post workout Meal
1/2 tuna salad*
12oz water

2:45 PM - 3rd Post Workout Meal
1/2 Package ISS Complete ProPower Vanilla w/ 8oz water

*Tuna Salad:
1 can tuna, 2 stalks celery(diced), 1/8 cup onion (chopped), 2 hard boiled eggs (diced)

Total Exercise Time:

• Daily: 1:15
• Weekly: 2:11:17

Delta Pullup System Week 2 Day 1

4:00 AM - Alarm Goes Off
5:15 AM - Actually Arise
5:20 AM - 6oz Cup Black Coffee

5:30 AM - Run 15 Minute Pace (30:12)

6:00 AM - Breakfast
1/2 Cup Eggology w/ 1 Organic Whole Egg and 3 handfuls Organic Spinach
20oz Water

7:00AM - 9:30AM 32oz Water

10:00 AM - Preworkout Meal
1/2 package ISS Meal Replacement Chocolate w/ 16 oz Ice and Water

11:25 AM - Workout

• 5 minutes Treadmill (4 mph pace; 5.0 incline)
• Pullups - 3 Sets of 6 (140# assist - hold at top for 6 seconds)

• 6 reps, 6 second hold at the top, 1 minute rest
• 6 reps, 6 second hold at the top, 1 minute rest
• 6 reps, 6 second hold at the top
• Pullups sucked, kind of, because some guy was doing unassisted dips on the damn assisted machine for my first two sets (so I ended up on one of the other assist machines which has a different assisting system), anyway I could tell he was waiting for me to ask to work in or say something about using the regular dip bars but truthfully, at lunch time, I barely have time for my workout as it is, let alone quibbling over equipment.
  

• Modified Circuit 3 Sets no rest between stations or sets:
• 10 Pushups
• 10 Med Ball Cleans
• 10 Situps
• 5 minutes Treadmill (4 mph pace; 5.0 incline)

Workout Time: 26:05

12:15 PM - Post Workout Meal 1:
1 Scoop ISS Vanilla Meal Replacement, 1 Scoop Syntha-6 Protein Powder, 12 oz. Ice & Water

1:15 PM - Post Workout Meal 2:
2 Scoops ISS Chocolate Meal Replacement, 12 oz. Ice & Water

2:15 PM- Post Workout Meal 3:
1 Scoop ISS Vanilla Meal Replacement, 1 Scoop Syntha-6 Protein Powder, 12 oz. Ice & Water

5:30 PM - 6:00 PM - 32oz Water

5:00 PM - Whole Foods Rewards
1 Chocolate Eclair
1 Extra Large Choclate Chip Cookie

8:00 PM - Dinner
1 Large Salad (Organic Spinach, Radish Greens, Beet Greens, Carrots, Zucchini, Celery)
2 tablespoons Oil and Vinegar
1 Buffalo Burger Patty w/Gorgonzola and Sundried Tomato
1 Organic Oven BBQ Chicken Thigh
20oz Water

Weight: 232#
Total Exercise Time: 56:17

Delta Pullup System Week 1 Day 2

4:00 - 5:00 - Snooze ya lose...no run this morning I was too lazy to get out of bed.

5:15 - Breakfast
2/3 Cup Eggology Omlet w/ 1/4 Cup Peach Salsa
2 Cups Steamed Organic Broccoli
16 oz. Water

6:00 - Starbucks Coffee (just coffee no frou-frou stuff)

7:30 - 9:00 32oz. Water

10:30 - Pre-Workout Meal
1 Package Labrada Low Carb Meal Replacement w/ 16oz Ice & Water

12:15 - Workout

• Treadmill (Incline Level 5, 3-4 mph) 1 Mile
• Pullups (150# w/6 second hold) 3 sets x 6 reps
• Tabata Set Circuit
  20 Seconds of work followed by 10 seconds of rest
  No rest between sets
• 8 sets pushups
• 8 sets situps
• 8 sets squats
  
• Treadmill (Incline Level 5, 3-4 mph) 1 Mile

Total Time 57:59
Weight: 232#

1:30 - Post Workout Meal 1:
1 Scoop Low-fat Muscle Milk, 1 Scoop Syntha-6 Protein Powder, 20 oz. Ice & Water

2:30 - Post Workout Meal 2:
11 oz. LeanSource Weight Loss Meal Replacement Drink

3:30 - Post Workout Meal 3:
1 Scoop Low-fat Muscle Milk, 1 Scoop Syntha-6 Protein Powder, 16 oz. Ice & Water

Somethings Gotta Give

The goal is 1 1/2 Hours (minimum) exercise time per day - regardless of activity. What I currently envison is progressing through the ETK, The ETK (AOS) Workbook, while continuing my running, Delta Pullup sytem, and treadmill work. At 1 1/2 hours per day (on average thats 10 1/2 hours per week minimum) and my current eating style I'm confident that I'll be able to burn off the lard in fairly short order. If not then at the end of this 12 - 24 weeks I'll look into a Diet system like the one AOS advertises, or Ori Hofmeklers Warrior Diet. Either way - I am sick of maintaining this constant 38" waist and being disgusted with myself whenever I look in a mirror - somethings gotta give...if I am genetically predestined to weigh 240 pounds then I'll damn well do it with a 34" inch waist and proportionate build.

5:15 AM
Cup black coffee
Run (Easy 4 Mile pace)
Time: 45:25

6:15 AM
Breakfast:
2/3 Cup Eggology omlet with 1 1/2 cups chopped onions, bell peppers, mushrooms & garlic
20 oz. Water

Morning Commute: 32 oz. Water

9:00 AM
Snack: 1/4 Cup Raw Organic Brazil Nuts

10:15 AM
Snack: 1/2 Cup Organic Oatmeal

11:30 AM
Lunch Session @ Gym
Total Time: 25:04
Wall Squat 10
35lb. DB Halo's x 10/10
Pump Stretch
Treadmill work (#5 Incline; 3.5 MPH pace) Time: 19:04
Plank 2 minutes

Lunch
2 Hardboiled Egg Whites
Salad (Spinach, Radish Greens, Radishes, Beet Greens, Beets, Zucchini, Carrot Greens, Carrots, and Celery (w/EVOO and Vinegar)
32oz Water

OTS:
Snack 1/4 Cup Raw Organic Brazil Nuts

Dinner:
Grass Fed Roast Beef (slow cooked w/chopped onions, bell peppers, mushrooms & garlic)
Raw Organic Broccoli florets
Pinto Beans
20oz Water

Bedtime:
Organic Orange
5oz. Fat Bastard Chardonnay

The Road to Hell...

AM:
Cup black coffee
Run (Easy 4 Mile pace)
Time: 24:30

Breakfast
2/3 Cup Eggology omlet (1 1/2 cups chopped onions, bell peppers, mushrooms & garlic )
2/3 Cup Frozen Mixed Veggies
20 oz. Water *
* One of the nice things in life about being a footballer is the collection Imperial Pint glasses I've amassed - they don't always have to hold the Wee Heavy, or Boddies

Snack
1/4 Cup Raw Organic Brazil Nuts

Snack
1/2 Cup Organic Oatmeal

Lunch
1 Can Water packed Tuna
1 Can Green Beans
32 oz. Water **
** One of the nice things in life about being a Dad who gives in occasionally is the growing collection of Bill Miller Texas Tea Buckets we have - they don't always have to hold Iced Tea

Snack
1/4 Cup Raw Organic Brazil Nuts

PM:
Kb -Swings (Alternate sets 2 Hand, LH, RH, DARCY)
6 Sets - 1 Minute On 30 Seconds Off

I originally intended to do some treadmill work and swim a few laps but as they say...the road to hell is paved with good intentions. Seriously I think the GymBoss is a neat little tool but its also a killer. I had visions of grandeur about doing 12 consecutive sets of swings 1 minute on and 30 seconds off. I got to 6 sets (yes it was hot and humid etc., but still) and I was a whipped puppy.
I felt so tired - my form was so bad by the time I finished the 6th set I didnt feel like I should push it any further. I am really OCD about form and tension.

Dinner:
Grass Fed Roast Beef (slow cooked all day***)
w/chopped onions, bell peppers, mushrooms & garlic
Salad (Spinach, Radish Greens, Radishes, Beet Greens, Beets, Zucchini, Carrot Greens, Carrots, and Celery (w/EVOO and Vinegar)
Pinto Beans
20oz Water

Bedtime:
5oz. Fat Bastard Chardonnay (gotta give it a plug - I really like this stuff).

Delta Pull Up System Week 1 Day 1

AM: Run (Easy 15-17 minute pace)
Time: 31:06

Today I'm starting a new cycle Delta Pull up System (Mondays and Thursdays)

PM: Treadmill (Incline Level 5; 3.5 mile/hour pace)
Time: 22:03

DPS - Week One Day One
Chin-Up
3 Sets, 5-6 Reps, 5-6 Second Duration Each Rep, 60 Second Rest Between Sets

1) 6 Reps, 150#, hold each at top for 6 seconds, rest 60 seconds
2) 6 Reps, 150#, hold each at top for 6 seconds, rest 60 seconds
3) 6 Reps, 150#, hold each at top for 6 seconds


Reed Stretch
Wall Squat
16Kg Halo
Pump Stretch
Knee Swap

Turkish Get Up (5 minutes) Alternating Left then Right

Plank (2 Minutes) x 2
Pump Stretch

Not a Bad Day

Run: 33:23 (Easy 15-17 Minute pace)

Warm up
Turkish Get Up (4lb Med Ball) 5 each side
Windmill (4lb Med Ball) 3 each side
Leg Swap 5 each side
2 Hand Swings 20
1 Hand Swings 10 each side
Darcy Swings (Switch Hands) 10 each side

Adding the 4lb. medicene ball to the mix really helps me
stay focused on remaining zipped up through the entire movement.

Strength/Endurance
Super Set x 3
Bottoms Up Clean 5 each side
1 - Hand Bent Row 5 each side
Push Ups 10
Clean & Circle Drill (with Push Out) 7
1-Leg Dead lift (1 KB) 5 each side
Lying Press 5 each side
Clean & Waiter Press 5 each side
Asymmetric Push Ups (On Kettlebell) 5 each side
Swing & Squat 10 reps
Clean & Press 5 each side
(15 - 30 seconds rest between exercises, 1 minute between sets)

I was really strong until about midway through the 3rd set, then it became more of an exercise in form and will power. The exception being the BU Cleans I really struggled keeping the BU portion of the clean all the way through every repetition. I'm definitely getting stronger but its still not as easy for me as I want it to be.

Ballistic
5 minute drill x 2 (Do not put the kettlebell down)
2 Hand Swing, 1 Hand, Clean, Press, Snatch, Slingshot, Figure 8 & hold.

I had some high-flying notion that I was going to do 3 sets of the Ballistic Drill as well.
I was fairly beat down by the time I made it through the second set.

Cool Down
Plank position, Reed Stretch, Pump Stretch, Leg Swaps

Hot Time in the City

Today's Menu:
Cup of black coffee
Run - 24:13 ( roughly 16-17 minute pace)
1/3 Cup Eggology with 1 whole egg for flavor
2/3 Cup mixed frozen veggies (no I didn't eat them frozen)
16 oz Water

Work...meh...same old stuff commute, do stuff, commute

Swimming around 6:00pm (with my daughter)
3 laps for each of us - easy pace then "free time"

I went swimming first as the heat index in my garage was somewhere in the low 130's until around 7:00pm.

The Grind:
Warm up Reps
Turkish Get Up (4 lb med ball) 5 each side
Windmill (4 lb med ball) 3 each side
Leg Swap 5 each side
2 Hand Swings 20
1 Hand Swings 10 each side
Darcy Swings (Switch Hands) 10 each side

Ballistic
16Kg Snatches (15 sec on/15 sec off) 7 each side
6 Sets

Reps: 84
2,940 lbs

1 Hand Swings 10 each side
5 sets

Darcy Swings (Switch Hands) 10 each side
5 sets

Reps: 200
7,000 lbs

Total Weight: 10,940 lbs

Snatch Holds
16Kg x 60 seconds x 2

Cool Down
Plank position
Reed stretch
Pump stretch
--------------------------
I didn't keep a record of times and rest for swings today or wear my Polar HRM - just lazy I guess.

Oh.. you want to know about food too? ok...let's see...
9:30am handful of Brazil nuts and a bottle of water
10:30am 1/2 cup organic oatmeal with another bottle of water
12:00pm - lunch was not good - I had a work thorough lunch meeting so Pizza was provided (I had 4 or 5 medium slices of sausage, and or pepperoni) at least they provided bottled water to drink.
2:30 or 3:00 I had another handful of brazil nuts and some more water
8:00pm - Dinner was better than lunch - Boneless free range pork ribs grilled, with black beans and asparagus
9:30pm Organic orange
10:00pm 4oz glass Fat Bastard Chardonnay

Sometimes, You Just Want To Ride...

When I was a kid I was a skateboarder - not in your stereotypical sense though. In those days, we knew that there was a "west coast" scene and had heard the names Adams, Perralta, and Alva but we really didn't have access (in my part of town) to pools, quality ramps, skate parks, helmets pads, etc., Of course we built ramps and what not and we found ditches etc., and would skate them over and over - but what I always most enjoyed was the ride. The absolute freedom of the ride - taking the board out and knowing that you could go in any direction you chose and ride for as long as there was a skateable surface...I often envisioned myself, in those days, riding on a particular segment of US Highway 281 in San Antonio (the other side of town) it was a long smooth surface that just seemed (in my mind) to stretch out endlessly.

Why am I mentioning all of this? I just read a post on The Art of Strength forum:
"RECORDING REPS, SETS......DOES IT MATTER?"

One of the many reasons I love working with the Kettlebell is that it is the sort of tool that allows me the freedom to do a workout with this same mindset. Freedom. Just pick up the bell and swing, snatch or get up. Anywhere you have enough room, anytime you have 5 minutes. Freedom.

A quote comes to mind from a musician - I am unsure what if any meaning that may have, however:

"I'ma make it do what it do baby"! - Ray Charles
Seem's to sum it up nicely .. just pick up the bell - don't worry about how many sets, reps, pr's (or what have you) constantly. Those things all have well documented purposes and of course should not be neglected but sometimes...let's just let go...get into the groove and "make it do what it do baby!"

Tons of Fun or Monkey See Monkey Do

Ok, I know I should'nt have but I just couldn't resist. I read (once again) on Rif's blog how he did 10 tons ... so ... what can I say?

Warm up
Turkish Get Up (4 lb medicene ball) x 5 each side
Windmill (4 lb medicene ball) x 3 each side
Knee Swap x 5

Ballistic
1 Hand Swings 10 each side
20 Sets
10/10 00:00 - 00:37
10/10 01:37 - 02:15
10/10 03:15 - 03:52
10/10 04:52 - 05:30
10/10 06:30 - 07:08
10/10 08:08 - 08:45
10/10 09:45 - 10:23
10/10 11:23 - 12:03
10/10 13:03 - 13:45
10/10 14:45 - 15:23
10/10 16:23 - 17:01
10/10 17:45 - 18:24 (Here's where I got cute and started resting 45
10/10 19:09 - 19:47 seconds instead of 60)
10/10 20:32 - 21:11
10/10 21:56 - 22:35
10/10 23:20 - 23:39
10/10 24:44 - 25:24
10/10 26:09 - 26:48 (And here's where I basically started feeling
10/10 27:18 - 28:02 lucky just to still be alive)
10/10 29:00 - 29:39

Reps: 400
14,000 lbs

Darcy Swings (Switch Hands) 10 each side
10 sets
20 33:00 - 33:38
20 35:08 - 35:47
20 37:02 - 37:39
20 38:44 - 39:24
20 40:39 - 41:22
20 42:37 - 43:16
20 44:31 - 45:23
20 46:58 - 47:33
20 49:03 - 49:39
20 51:29 - 52:08 (or some such... God I was beat...)

Reps: 200
7,000 lbs

Total weight: 21,000 lbs

Strength/Endurance
16Kg
Rack Walk 600 feet changing arms every 200 feet.
Suitcase carry 600 feet changing arms every 200 feet.

I didn't start feeling it in my back as early this time so perhaps thats an improvement...or maybe I was just more concientious of my form this time out...or both.

Monday Night RAW

Raw is what my hands are starting to feel - I know, I know someone hand me the barbie doll.

I’ve been reading about KB’s and Max Vo2 snatches (again with the Rif's blog stuff... I know, I know...). Actually, I’d known about Vo2 (via Tim Noakes’ excellent tome “The Lore of Running”), since at least my Army running days. However, I never thought I would be trying to apply it to KB’s. Well … sort of try to apply it anyway…as my results show I’ve got a long, long way to go to really start getting some benefit’s out of this. The first thing I’m convinced I need is a “GymBoss” timer – it’ll have to wait for now.

Warm up: The usual suspects,
Windmills (4lb med ball), TGU’s (4lb med ball), Egyptian’s.

Max Vo2 Snatches
16 kg – 7 reps per cycle (15/15)
10 sets – rest 2 minutes
6 sets – rest 2 minutes
4 sets – that’s enough already !

140 reps Total
4,900 lbs. not bad for my first attempt (with a wall clock at that)

Halos
16Kg
8/8

Sometime back RKC Tom Healy told me about walking with the KB in the "racked/cleaned" position he didn't really specify how far...I suppose I really should have asked before I did this but you know... it's ALWAYS better to beg forgiveness than ask permission.

Rack/Clean Walk
16 kg
660 feet left/center racked
660 fee right/center racked

My upper back was really feeling it on the way back – not hurting just feeling it - still I may not have been doing this correctly.

The 16Kg Snatch and the Stoic-in-Training

I told RKC Tom Healy one day while in a session with him to give me plain and simple...my mind is kind of like a computer (it's all one's and zero's)...actually - I like simplicity and one reason the KB applies so nicely to what I enjoy doing is its ability to strip away everything but the essentials of training. I don't want to get too zen-like here...but it's beauty really is in it's simplicity for me.

I read on Rif's blog where he was doing snatches (I've been spending a lot of time reading his blog lately...possibly just a phase but the guy seem's dead on to me) So why reinvent the wheel I'll try some of his workout's - here's my results for the latest:

Snatch
16Kg
5/5 x 2 – rest 1 minute
5/5 x 2 – rest 1 minute

7/7 x 8 sets (with 1 minute rest between sets)

112 Reps
3,920

Swings
16Kg
10/10 – rest 1 minute
11/11 – rest 1 minute
12/12 – rest 1 minute
13/13– rest 1 minute

Reps: 92
3,220 lbs

I thought I could do another ladder (or at least half a ladder) but I was really fried and by the last set I could tell my hip snap was really sucking wind.

I was really spent at this point…but I didn’t realize just how far until…

Just a few.. more... Snatches
16Kg
1 Minute
I had some visions of grandeur – ala doing multiple sets here..however...turns out I was doing good just to get through one (count’em 1) 1 minute set.

P-Bar Plank 2 minutes

The Full Pyramid

I am inspired from many different places - one of which is Rifs Blog so after reading his latest post I tried it out .. that is - One arm swings with the one bell I have access to a 16Kg. I need to do something to get over the last week and a half of doing basically nothing. Granted I'm nowhere near RKC level. However, I gotta start back somewhere - so this is it:

One arm swings
16Kg
10/10 (HR N/A)
12/12 (HR 139)
14/14 (HR 155)
16/16 (HR 164) - 7:10
18/18 (HR 172) 8:10 - 9:12
20/20 (HR 175) 10:12 - 11:23
18/18 (HR 177) 12:23 - 13:34
16/16 (HR 180) 14:34 - 15:37
14/14 (HR 177) 16:37 - 17:37
12/12 (HR 174) 18:42 - 19:25
10/10 (HR 174) 20:30 - 21:09

320 reps
11,200

Plank (HR 161) 2 minutes

* I never thought to wear the Polar for my KB work until I read it in Rif's posts - what a cool idea. Never hurts to monitor heart rate for posterity.