115 x 5 x 6 sets
ST External Rotation (skip to 3:33 to see it) ss. FG Pullups-
BW x 10 ss. BW x 6
BW x 10 ss. BW x 6
BW x 10 ss. BW x 6
Hanging Leg Raises-
BW x 3, 2
DB Head Holds (10 sec)-
15 x 1
20 x 2
KB Radial Deviation-
10 x 10
15 x 10, 10
BW x 32
I’m freaking horrible at the hanging leg raises. I could do more reps but I’m trying to keep my form really tight so that I’m not swinging around. Other than that it was a great workout.
Alright so it’s deload week for me. I hate taking them but after last week I needed a little break. My numbers are all moving up from cycle to cycle so I’m not going to mess with a good thing. Yesterday I took completely off and later today I’m going to head out and drag the sled for a bit and maybe carry my sandbag around the yard a couple times.
EDIT: Decided to just haul around the sandbag and do some grip work. There is a large difference between a 135 pound sandbag and a 180 pound sandbag.
Since my activity levels have dropped for the week I’m lowering my calories and carbs along with it. As much as I want to move more towards a very slow recomp/lean mass gaining cycle I need to get my ass lean ASAP. I’ve been frustrated the past couple weeks thinking that I wasn’t making progress but after looking at some pictures my legs and arms are definitely getting leaner so I’m going to stick with what I was doing which wasn’t anything special. I was lifting in the AM and then back-loading all my carbs at night. Outside of my last meal it is all just protein, fat, and veggies.
Now, since I can’t afford a Prowler or sled and the gym I work at doesn’t have one then I’ve had to improvise with my clients. I also found an incredibly cheap alternative to buying something like a TRX.
Gym Improv #1- Decline Bench Prowler
If your gym has carpet or at least a surface that lets a bench slide fairly easy then you can sub out the prowler or sled with a decline bench. I found it works best to use the lowest setting on the bench. If you don’t care about having two different “handle” heights to push on then you can use a regular flat bench. To add resistance just throw some plates on the bench and push away.
Gym Improv #2- Ratchet Strap TRX
All I did for these was purchase a pair of 6′ long (should got longer but oh well, live and learn) ratchet straps and 4 spring clips. Since the gym already has several pair of cable handles I didn’t bother attempting to make a pair. The straps I bought weren’t the traditional ratchets however, they are just a spring clip so that all I have to do is push the clip to adjust it. All you have to do is put the spring clips through either the loops sewn into the ends or through the metal loops of the hooks that are already on the straps. That’s it. Throw a handle on each one and you are ready to go.
I’ll get some video of both of these in action over the next couple of days.
I just stumbled across this product a couple weeks ago. Even though I’m already on the paleo bandwagon I found this book to be very insightful and incredibly useful. It was written by Diane Sanfilippo who is a Registered Dietician, Holistic Nutrition Educator, and Holistic Lifestyle Coach who has used the paleo approach to eating for several years with great success. You can read more about her own personal story and why she chose this type of lifestyle HERE. Included in the product is great information on not only how to implement this style of diet, but more importantly why! Plus for $34 and a 60 day guarantee you can’t beat it.
For more information on Diane check out http://www.balancedbites.com.
Now some of you may be asking what the heck ROI is. ROI stands for Return On Investment. Basically ROI looks at how much of something you put into a system and how much you get in return for it. This is similar to investing your money in the stock market. When you invest you want something that you can put a little bit of money into yet still get a big return. Fitness should be the same way. Is it really worth obsessing over measuring every morsel of food and timing every single minute of your exercise? Unless you are deep into the prep for a specific event such as bodybuilding, or are a professional athlete then I seriously doubt that your fitness ROI is very high.
In my experience I’ve had a much higher ROI when I focus on high quality foods instead of micromanaging every ounce of poorer quality foods. I’ve had the same experience in the gym. When I tried to implement several different things at once I invariably forgot about one aspect or another. By sticking with one theme for each training session or training cycle you’re going to see much better results.
The trick is to figure out which inputs (strategies) give you the best ROI. You must also take into account the time frame you are working with. If you have no set end period in which to accomplish this goal you’ll probably never get it. Pick a competition or something to showcase the accomplishment of this goal. By doing this you will also be taking advantage of Parkinson’s Law which states that “Work expands so as fill the time for it’s completion.” In other words if you give yourself a goal but not time frame you just kind of limp along in limbo. If you give yourself 6 months to do something (and have a showcase of that goal lined up) you will most likely set an unconscious priority for that goal which will help you get there.