Paperboy's Training Log

[paperboy]

Okay, I've decided to ditch my usual training log on another website (for now).

As you know from other posts, it's softball season, so I'm focusing my training on improving my game. Therefore, I'm going to be emphasizing explosive movements and cutting down on the "bodybuilding" exercises. I will be featuring the Kettlestack (http://coldfusion.affiliateshop.com/AIDLink.cfm?AID=058983&BID=6817), which is essentially an adjustable kettlebell (http://www.dragondoor.com/p10.html?kbid=2280), as the flagship of my routine. For the sake of simplicity and consistency, I will refer to the Kettlestack as a kettlebell, or KB.

On to the routine...

Equipment: 25 lb KB

Exercises:

KB swings
3 sets x 20 reps

KB squat-jerk
3x10

KB snatch
1x5
1x10
1x10

This week, I'm trying to get a feel for the exercises and the routine. I'm considering splitting up grinds and ballistics on different days.

The exercises got me really winded, so the entire routine took longer than I'd like. Once I start acclimating to the routine, I'll be able to shorten my rest breaks, increase my reps, and perhaps add a movement or two. I tried to perform a windmill, but the KB is too heavy right now. I may just use a dumbbell to do the windmill, we'll see.

I need to find an RKC here in Atlanta to double-check my form and to teach me the Turkish Getup. I've taken KB workshops with Mike Krivka in the past, so I'm relying on my notes from those sessions.

Softball practice is this afternoon, hope I'm not too sore to swing!

[Tom]

Strictly speaking, the only rule in the Turkish get-up is that you start on the floor with the weight extended by one arm, and end standing up with the weight over your head.

You can find a slide-show of a pretty smooth method of doing the Turkish getup here:
http://www.crossfit.com/cf-info/excercise.html

Me? My knees don't bend that far, so I just "get up" any way I can manage.

[paperboy]

Strictly speaking, the only rule in the Turkish get-up is that you start on the floor with the weight extended by one arm, and end standing up with the weight over your head.

You can find a slide-show of a pretty smooth method of doing the Turkish getup here:
http://www.crossfit.com/cf-info/excercise.html

Me? My knees don't bend that far, so I just "get up" any way I can manage.

Thanks Tom. I've done them before, and I've been shown how to do it, but I don't think I have it down quite yet. Perhaps I'll scrutinize every photo and video I can find on it and give it a shot.

[paperboy]

No sessions yesterday and today. My right forearm is painfully close to the soreness/injury threshold. Probably a result of the KB in combination with softball batting and throwing.

Will continue tomorrow morning.

[paperboy]

KB squat jerks
2x20 (10 reps each arm)

KB snatch
3x10, each arm

2-handed swings
3x20

windmills
1x5, each arm

The 25 lb KB felt much lighter today. I probably could've done at least 10 more reps on the snatch and the swings. The windmills are still difficult and heavy, and I need to practice the Turkish Getup.

I will purchase more weight plates and another Kettlestack (http://coldfusion.affiliateshop.com/AIDLink.cfm?AID=058983&BID=6817) soon. I just purchased Mike Mahler's Size and Strength DVD (http://www.dragondoor.com/dv022.html?kbid=2280), which utilizes 2 heavier KBs. I figure I'll get the benefits of the explosiveness and strength training combined with hypertrophy. Not a bad combination!

[paperboy]

No training today. Forearm is sore again, and I'm almost certain it's from swinging the bat. No practice on Monday, so that gives me 1 full week without swinging the bat. In the meantime, workout continues on Monday with a 30 lb KB. I'll be at 1 pood in no time!

[paperboy]

Increased weight on KB. I'm now up to 1 pood. Soreness has gone away in my forearm.

Per Mike Mahler's size and strength routine, I will be starting a 5x5 program. However, I can't fully implement the program until my 2nd kettlestack arrives. For now, I'm doing transitional exercises.

KB Snatch
5x5, each arm

KB Push Press
5x5 each arm

2 hand KB swing
2x10

Workout was cut short by meddling kids. I'm glad I'm able to handle the 1 pood. We'll see what happens when I try 2 hand exercises. Softball practice tomorrow.

[vinay]

Hi, I think you mentioned somewhere, but how heavy are they? Do people in martial arts train with them too ?

[paperboy]

Hi, I think you mentioned somewhere, but how heavy are they? Do people in martial arts train with them too ?

1 pood is about 35 lbs. I think I could even go a little heavier, but I'll try to master this weight first.

Kettlebells are the perfect training tool for martial artists. It helps build strength and explosive power without necessarily bulking you up. In my routine, though, I'm aiming to add some size.

[paperboy]

At last, both the DVD and the 2nd kettlestack arrived. Hoorah!

Now I have to get accustomed to working with 2 kbs. Here are the results of my first attempt.

2 kbs, 1 pood each.

A-1 double floor press
5x5
A-2 double bent over row
5x5

B-1 double front squat
5x5
B-2 double swings
5x5

I wasn't able to do double snatches, so I subbed in the swings. I need to work on the swings until I can get enough hip snap to snatch the kbs. 1st 2 exercises went along fine. squats and swings really winded me, so workout took longer than i would've liked. ran out of time before I could attempt a windmill or Turkish get-up. Felt like I was gonna hurl after 2nd set of squats and swings, but I toughed it out.

As of this morning:
190 lbs
19.3% BF
153.3 LBM

By the way, Mike Mahler's DVD (http://www.dragondoor.com/dv022.html?kbid=2280) is outstanding. Felt like I was at a live KB workshop except without someone telling me what I was doing wrong. He has a great sense of humor and explained each movement in detail. I'm going to a KB class this weekend to work on that part.

[paperboy]

2x1 pood KB

A-1 double military press
5x5
A-2 double bent over row
5x5

B-1 double front squats
5x5
B-2 double swings
5x5

Turkish get up
right hand: 1x2
left hand: 1x.5

190 lbs
18.5% BF
154.9 LBM (!) <--Did I gain 1.6 lbs of muscle in 2 days? We'll find out! Measurements taken upon waking and after "waste disposal."

[Marty]

what is your impression of K-bell training to this point? Is any of that k-bell practice translating into better ball playing?

[paperboy]

what is your impression of K-bell training to this point? Is any of that k-bell practice translating into better ball playing?

Marty, my enthusiasm for KB training is trumping any sort of willpower to get me to work out. I find I'm wanting to pick up the KB throughout the day, and I have no trouble waking up at 5 AM to work out. I hope I can maintain this enthusiasm.

I haven't noticed any translation into softball yet. Today is our first game, so I'll probably know by the third game whether or not it's helping.

[paperboy]

A-1 double military press
5x5
A-2 renegade row
5x5 each arm

B-1 front squat
5x1
B-2 double snatch
5x1

Workout cut short due to leg injury from Friday. I thought I could work through it but it became unbearable after the first set of exercises.

189.5 lbs
19.2% BF
153.1 LBM

[paperboy]

Forgot to post that I went to a KB class yesterday. Lots of fun, and learned a lot. We went through several movements, including Turkish getups and Windmills. Also went through several sets of KB movements, so it counts as an actual workout.

I'm more confident with the getups and windmills, so I will be incorporating them in my normal routine, which I was supposed to do to begin with. At this time, I'll only be able to do one or two reps per set until I can build up some more strength and stability in my shoulders.

For those of you in Atlanta, classes are run by Scott Shetler at http://www.extreme-fitness.org. Scott is good, I recommend his class to everyone, especially the newbs!

[paperboy]

Softball game last night. I ran a lot more than I expected, so I got a good cardio workout. We were demolished 12-3. Individually, I went 3-3 with 2 singles, a double, and a run scored.

[ms_irreverent]

Sorry you lost, but way to go in terms of your own productivity!

[paperboy]

Sorry you lost, but way to go in terms of your own productivity!


Thanks! I'm going to keep a log of my personal performance to see if there is any correlation between my workouts and the games. I hope to see more extra base hits as the season progresses.

[zebulondragonslayer]

Good Going Paperboy !!!

[paperboy]

A-1 double floor press
5x5
A-2 double bent over row
5x5

B-1 double front squat
5x5
B-2 double snatch
5x5

190 lbs
17.7% BF
156.4 LBM

[JeffS]

Can you explain what the A-1, A-2, B-1, etc refers to?

[paperboy]

Can you explain what the A-1, A-2, B-1, etc refers to?

It's almost like a superset. Do A-1, rest a minute, then do A-2. Alternate for 5 sets. Rest a couple of minutes. Repeat with the B group.

[JeffS]

Gotcha, thanks.

Have you heard of tabata's (sp?).
Dan John writes about them in his newsletter.

20 seconds of an exercise, 10 seconds rest.
Repeat for a total of eight sets. Sounds brutal.

[paperboy]

Gotcha, thanks.

Have you heard of tabata's (sp?).
Dan John writes about them in his newsletter.

20 seconds of an exercise, 10 seconds rest.
Repeat for a total of eight sets. Sounds brutal.

Yup, I don't think I have the wind for that kind of thing!

[Tom]

Sounds brutal.

I can vouch for that. Check my log entry for yesterday. Tabata pullups, pushups, situps, and squats. A TOUGH full-body workout (with a significant cardio component -- tabata squats _will_ get you breathing hard) in 16 minutes, with the only required equipment being something to hang from for the pullups.

Tom

PS Dan John also hangs out at crossfit.com. I suspect that he's the reason that overhead squats turn up so frequently in the daily workout.

[zebulondragonslayer]

Yea, Dan John really gets around. He hangs out at the P&B ezboard too (Power and Bulk) and at T-Mag as well and posts his articles there.

[zebulondragonslayer]

So then Lee, do the A-1 kettlebells differ in weight from the A-2 or B-1 ? or is that just a designation for a particular movement ? How much do they weigh ?

[paperboy]

So then Lee, do the A-1 kettlebells differ in weight from the A-2 or B-1 ? or is that just a designation for a particular movement ? How much do they weigh ?

No different, both my KBs weigh 36 lbs. I guess A would be upper body and B is lower body.

[JeffS]

Can't help but think of Tabitha from Bewitched when I write that word, I guess there's a movie version coming this summer.

Back on topic, he has a device he calls a core blaster. Looks like a "T" with the tops of the T being the handles and weight plate(s) secured at the bottom. The movement is to swing the device up from the ground between the feet to about chest level.

Looks very similar to pull thru's which I do with a low cable for low back (legs straight) and hamstrings (legs bent a bit). You can't get to chest level using the cable unless you want to sing soprano.

My thought is to try a tabata of pull thru's on my deadlift day, Friday. I'm thinking maybe four rounds to start (not sure that I have the wind for eight, either). I'll report in after I try it.

[Tom]

JeffS,

That "core blaster" movement sounds pretty similar to how a kettlebell swing goes. I've done the same movement with a sandbag (an army surplus dufflebag with a 50-pound sack of sand in it -- I put a couple heavy-duty trash bags around the sack of sand to avoid spillage) from time to time, and can attest that the core is where you feel it the most.

[paperboy]

JeffS,

That "core blaster" movement sounds pretty similar to how a kettlebell swing goes. I've done the same movement with a sandbag (an army surplus dufflebag with a 50-pound sack of sand in it -- I put a couple heavy-duty trash bags around the sack of sand to avoid spillage) from time to time, and can attest that the core is where you feel it the most.

Yeah, I was just thinking the same thing. I've done the same movement using my kids :wink:

[JeffS]

Tough to get leverage on my 5'11", 155 pound 14 year-old.

[paperboy]

Tough to get leverage on my 5'11", 155 pound 14 year-old.

Yow, that's a good-sized kid! I don't think I got to 155 until I was 17. Of course, here I am now, 40 pounds heavier.

But yeah, much easier to do with a 30 lb 2 year old. She thinks it's fun too, so it's win-win!

[Scott Shetler]

Forgot to post that I went to a KB class yesterday. Lots of fun, and learned a lot. We went through several movements, including Turkish getups and Windmills. Also went through several sets of KB movements, so it counts as an actual workout.

I'm more confident with the getups and windmills, so I will be incorporating them in my normal routine, which I was supposed to do to begin with. At this time, I'll only be able to do one or two reps per set until I can build up some more strength and stability in my shoulders.

For those of you in Atlanta, classes are run by Scott Shetler at http://www.extreme-fitness.org. Scott is good, I recommend his class to everyone, especially the newbs!

Lee,

Thanks for the props! Again, it was great to have you and your wife over to workout. Talk to you later!

-Scott

[paperboy]

Uh-oh, are you gonna keep tabs on me now, Scott?

[paperboy]

By the way Scott, I was able to do a full 5x5 double snatch with 1 pood for the first time! The first 3 sets were brutal, and the weight was literally knocking me around. But then I remembered what Mahler said on the DVD about screwing yourself into the ground and tightening up, so for the 4th set I contracted my abs and glutes. Lo and behold, it was much easier to do, despite having already done 3 sets, and I stayed firm and balanced!

KEEP THOSE MUSCLES CONTRACTED!!

[Scott Shetler]

Definitely keeping tabs brother! I will start up a log of my own so you can keep me on track too!

-Scott

[paperboy]

Softball practice last night.

A-1 double military press
5x5
A-2 double bent-over rows
5x5

B-1 double front squats
5x5
B-2 double snatch
5x5

189 lbs
18% BF
155 LBM

My stamina is definitely up. I'm not as winded doing the front squats as last week.

[Lobo]

How heavy are the KB's you are using? I'm ignorant of these things. Is the info there somewhere?

[paperboy]

How heavy are the KB's you are using? I'm ignorant of these things. Is the info there somewhere?

I mentioned somewhere that they were 1 pood each, which is equivalent to 35 lbs. However, when I actually weigh my kettlestacks, one is 36 and the other is 37.5.

[paperboy]

188 lbs
17.6% BF
155 LBM

[paperboy]

188.5 lbs
18.6% BF
153.4 LBM

[paperboy]

A-1 front squats
5x5
A-2 double snatch
5x5

B-1 seated overhead press
5x5 (each arm)
B-2 double bent over row
5x5

The weight is getting increasingly lighter. I was surprised that I was able to do a seated overhead press without any trouble. It's theoretically a tougher exercise than the standing military press because there's not as much lower body and pec involvement. I'm considering adding another 5-10 lbs per KB, but I'll see how the week goes. Softball game this afternoon.

192.5 lbs
18.2% BF
157.5 LBM

[paperboy]

Softball game recap:

Tonight's game was the textbook definition of "heartbreaker."

We were down by 6 runs by the 2nd inning. By the middle of the game, they had 11 runs to our 7. But we battled back, and at the top of the 7th and final inning, we took the lead 14-11.

They were able to tie the game at 14, and with 2 outs and the winning run at third, their batter was a woman who hadn't had a hit all game. She grounded the ball to 2nd base, but we were unable to come up with the ball. They scored the winning run. Final score, 15-14, bad guys.

On a personal note, I played horribly. I hit under the ball the entire game. I went 2-4 with 2 singles and 1 run. However, I did bat in the tying run in the 7th with 2 outs.

[Lobo]

I mentioned somewhere that they were 1 pood each, which is equivalent to 35 lbs. However, when I actually weigh my kettlestacks, one is 36 and the other is 37.5.

Ahh! quality control. Gotta love the manufacturing outsourcing :D

[paperboy]

A-1 front squats
5x5
A-2 double snatch
5x5

B-1 floor press
5x5
B-2 double bent over row
5x5

190 lbs
17.9% BF
156 LBM

[vinay]

can you do these routines with dbs ? Or do you have to have the kbs ?

[Tom]

I don't have any kettlebells yet, so I usually substitute dumbbells when the workout calls for kettlebells. Kettlebells are a unique sensation, but you can get a lot of the same benefits by doing the movements with dumbbells.

[paperboy]

Yes, you can do them with dbs. However, for the truest and most authentic experience, you really need the kb/kettlestack. The nature of the center of gravity and offset weighting gives the movements a completely different dynamic, and is more conducive to explosiveness.

To give an example, I can curl a 35 lb dumbbell for maybe 10-15 reps. I cannot curl a 35 lb kettlestack for more than 3 reps.

Of course, it all depends on your goals. Using dbs is perfectly fine for most routines. I just choose the kb because, for me, it's more fun, more versatile, and really lends itself to ballistic training.

If you want more information on this, it's discussed at length on the dragondoor.com forums.

Here is one such post:
http://forum.dragondoor.com/training/message/63952%5C

[paperboy]

A-1 front squats
5x5
A-2 double snatch
5x5

B-1 standing double military press
5x5
B-2 double bent over row
5x5

188.5 lbs
no body fat reading

[Tom]

Paperboy,

Do you notice any big difference between using kettlestacks and using the old-school cast-iron kettlebells?

[paperboy]

Paperboy,

Do you notice any big difference between using kettlestacks and using the old-school cast-iron kettlebells?

Tom, in most exercises there is no difference. The feel of the exercise is identical. The difference comes in how it "hits" your forearms. I find the KB more comfortable than the KS, but that's a matter of preference.

When I took the KB class with Scott a couple of weeks ago, I noticed that the KS was heavier than the same-weight KB.

Both have their respective pros and cons, but I can recommend either the KS or KB to anyone without reservation.

[paperboy]

189.5 lbs
16.6% BF
158 LBM

[paperboy]

192.5 lbs
18.1% bf
157.7 lbm

[Scott Shetler]

Paperboy,

Do you notice any big difference between using kettlestacks and using the old-school cast-iron kettlebells?

Tom, in most exercises there is no difference. The feel of the exercise is identical. The difference comes in how it "hits" your forearms. I find the KB more comfortable than the KS, but that's a matter of preference.

When I took the KB class with Scott a couple of weeks ago, I noticed that the KS was heavier than the same-weight KB.

Both have their respective pros and cons, but I can recommend either the KS or KB to anyone without reservation.

Lee,

I think the cast KB's have more weight in the handle than the KS so the weight might be distributed a little different. Not sure though. Next time you come out, bring the KS, I want to check them out!

-Scott

[paperboy]

Scott, I think you're right. The weight is definitely distributed a little differently. I didn't even think about the weight of the handle. Plus, I'm sure the weight of the individual plates aren't consistent. I'll be glad to bring it out next time.

No workout today, took my parents to the airport this morning. Softball game today, workout tomorrow.

194 lbs
18.8% BF
157.5 LBM

Damn, I gained a lot of weight from the carb-up! We'll see how the numbers look this week, could be just a temporary spike.

[Tom]

paperboy,

It's not unusual to gain 5-10 pounds from a carb-up if you've been low-carbing. It'll go away in a couple days.

[paperboy]

paperboy,

It's not unusual to gain 5-10 pounds from a carb-up if you've been low-carbing. It'll go away in a couple days.

Thanks, Tom! Good to know I have an experienced resource for this CKD thing.

[paperboy]

No workout today, too exhausted from being up at 4AM the day before.

Softball game rained out last night. Probably a good thing, we were down by 5 in the 1st inning.

191 lbs.
19.1% BF

[paperboy]

Ahh, the beauty of kettlestacks -- I added 5 lbs to each stack for a theoretical weight of 40 lbs each.

A-1 Front Squats
5x5
A-2 Double Snatch
4x5

During the last set, I did 3 reps and couldn't complete the last 2, so I finished with 2 reps of swings.

B-1 Seated press
5x5
B-2 Double bent over row
5x5

Quite a workout! Very challenging. Can't wait until tomorrow to get my body's feedback to this new stimuli. It was definitely time to increase the weight. Also, leg injury soreness was non-existent. We'll find out tomorrow.

188 lbs
18.3 % BF
153.5 LBM

[paperboy]

Friday's workout

40 lb KB each arm

A-1 Front Squats
5x5
A-2 Double Snatch
5x5

B-1 Floor Press
5x5
B-2 Double Bent Over Row
5x5

189 lbs
17.9% BF
155.2 LBM

[paperboy]

This morning's stats:

188 lbs
17.0% BF
156 LBM

Carb-up day!

[paperboy]

191.5 lbs
18% BF
157 LBM

[paperboy]

A-1 Floor Press (on yoga ball)
5x5
A-2 Double Bent Over Row
5x5

B-1 Front Squats
5x5
B-2 Double Snatch
5x5

I felt strong today, likely as a result of the carb-up.

192.5 lbs
18.5% BF
156.9 LBM

[paperboy]

Softball game last night...our first victory!!

Personal stats:
2-3, 1 RBI, 1 run
Season BA: .700

Today's measurements:

190 lbs
18% BF
155.8 LBM

[CinnamonGirl]

Paperboy, did I miss a reference to the method you use for calculating your stats (lean mass and fat percentages)? If so, please direct me to that post!

[paperboy]

Paperboy, did I miss a reference to the method you use for calculating your stats (lean mass and fat percentages)? If so, please direct me to that post!

Actually, I never addressed my method. I use a handheld Omron body fat analyzer (http://www.kqzyfj.com/click-1652083-10273669?url=http%3A%2F%2Fwww.bodytrends.com%2Fpro ducts%2Ffat_measure%2Fomron306fatanalyzer.htm) to measure BF. It might not be accurate in an absolute sense, but it does a good job of sensing relative changes in composition. I also have a Tanita BF scale, and it does an absolutely horrible job at measuring BF in both an absolute and relative fashion. I purchased calipers to get a second opinion.

So basically, I take my scale weight, subtract the BF%, and that gives me my LBM.

[paperboy]

A-1 Front Squats
5x5
A-2 Double Snatch
5x5

B-1 Standing Military Press
5x5
B-2 Double Bent Over Row
5x5

1 more 5x5 workout to go, then it's on to EDT for 4 weeks! That's gonna be killer...

Softball practice tomorrow.

190.5 lbs
17.9% BF
156.4 LBM

[paperboy]

189.5 lbs
17.6% BF
156.1 LBM

[paperboy]

A-1 Front Squats
5x5
A-2 Double Snatch
5x5

B-1 Floor press, using yoga ball
5x5
B-2 Double Bent Over Row

Used the heart rate monitor for the first time, registered about 450 cals burned in 55 mins. That is sure to increase when I start EDT next week.

190 lbs
17.3% BF
157.1 LBM

[paperboy]

189.5 lbs
17.6% BF

I received my body fat calipers. I must be using them wrong, because it indicates around a 10 mm skinfold in the suprailiac, which is around 12%-14% BF. I seriously doubt I'm in that range!

There will be a mobile hydrostatic weighing lab in Atlanta coming in a couple of weeks. I will be taking that test to see what my actual BF is, then I'll go from there.

[Tom]

It'll be interesting for you to compare the results you get from the hydro tank with the results you're getting from calipers and the electro-thing.

[paperboy]

It'll be interesting for you to compare the results you get from the hydro tank with the results you're getting from calipers and the electro-thing.

Indeed...the Tanita scale says 24%, the handheld says 17.6%, and the calipers say 14.2%. Perhaps I should average them out. I tend to believe the handheld, but the calipers are supposed to be more accurate. My waist is at 37" now (down from 42") so I find it hard to believe I'm below 15%.

[Tom]

Paperboy,

Here's a link to a site that has scripts for bodyfat estimation from three- and seven-site caliper measurements.
http://www.linear-software.com/online.html
I usually use the three-site method, becasue it's easy to get to all 3 sites by yourself. Generally, you should take each measurement 3 times and use the average of the 3.

Also, Lyle McDonald has some pretty good tips on caliper usage here
http://www.low-carb.org/lylemcd/
and sprinkled throughout his diary of his experiences on the BodyOpus diet here http://www.low-carb.org/lylemcd/week00.htm
(though why a 150-pound dude is going on diets is a puzzle to me, there's a lot of good info in there).

I found that it was pretty easy to fudge the measurements to get them to be close to what you want them to be, so I don't put a lot of trust in the calipers. It's hard to be consistent, and when you've got a strong motivation to see progress, it's easy to con yourself. I still use them from time to time, but only once a month or so, and mainly out of curiosity.

[paperboy]

Thanks for the links, Tom. To be honest, I want to try to "fudge" the readings towards the higher end, to justify what the handheld says! But I'm almost 95% sure I'm using the calipers correctly. I've tried the 3 site before but not the 7 site, so I'll try to compare results.

[paperboy]

1st day of 4-week EDT cycle.

191 lbs
17.8% BF
157 LBM
It appears I didn't gain much weight on the carb-up.

2x40 LB KBs

PR Zone 1, 20 mins
A-1 Standing Military Press
A-2 Double Bent Over Row
2 sets x 7 reps
4x5
3x4
1x1
PR: 47 reps, each exercise

PR Zone 2, 15 mins
A-1 Yoga Ball Bench Press
A-2 Double Bent Over Row
2x8
3x6
1x5
PR: 39 reps

Total time: 35 mins
Max HR: 173
Avg HR: 151
kcals: 475
Total kcals: 911 <-- I have no idea what this means, I'll have to look it up. But that's what the Polar said.

I had to do the double bent over row for both PR zones because I don't have another alternative lat exercise to complement the bench press. I'll have to research and find one. I can't do renegade rows because it would involve a modification to my kettlestack that I don't have time to do.

As my glycogen stores from the carb-up depletes, I suspect I'm going to have an extremely difficult time beating my PR later this week. I'm going to see how it goes, then I might have to modify my carb-up schedule to keep my workouts strong.

[Tom]

Well, there is the "Targeted Ketogenic Diet" approach, where you take in a bunch of simple carbs an hour or so before your workouts. I haven't tried this approach -- if I'm taking in carbs, I'd rather do it in a gluttonous fashion once a week. :) I just resign myself to the fact that my workouts will get somewhat suckier toward the end of the week. On the other hand, I haven't done a real "carb up" in close to 3 months now, and I'm still chugging along pretty well.

If you're amenable to a change in workout structure, the Lyle McDonald diaries describe his experiences on Dan Duchaine's "Anabolic Diet," which is basically a cyclical ketogenic diet with a workout plan specially adapted for it. If I recall correctly, you do a "depletion workout" on Monday to get rid of the glycogen from the carb-up, then do another really hard workout on Friday immediately prior to the carb-up. The theory is that the Friday workout leaves you primed for growth, the insulin-spike from the carb-up promotes said growth, and the depletion workout takes you back into weight-loss mode for the rest of the week. I'm not sure if there are any extra workouts in the week, but some sort of cardio ought to be helpful.

[paperboy]

I'm going to see how the week goes energy-wise. If I can beat my PRs on a per-workout basis, I won't worry about it.

What I actually might do is take some MCTs for some energy.

How similar is Duchaine's work to Di Pasquale's Anabolic Diet? I actually have Di Pasquale's Anabolic Solution, which is an up-to-date version of the old AD. He actually mentions TKD methods to increase energy for workouts. He also mentions a mid-week carbup as part of the many many tweaks of his program. I'm currently reading Faigin's NHE book, which has some similarities. For example, Faigin says to carb up for the last meal or two every Wednesday and Sunday. I'm not going to do that now, but I like to get different perspectives on the same subject.

I'll evaluate my energy as the week goes. I'm a good month into the program now, so, theoretically, I'm deeply mired in the "fat burning" state as opposed to the "sugar burning" state.

I am seriously considering a cardio session tomorrow, and for every off-day after.

I'm really looking forward to the end of the 16 week cycle so I can ditch the CKD and go on to something I can eat rice with!

[Tom]

It's been a long time since I've read the material on Duchaine's diet, but the basics are as I outlined them above. I think that it's essentially no-carb during the week, though. If you go to groups.google.com and look through Lyle's old postings on misc.fitness.weights from a couple years back, he goes over the Duchaine diet in great detail. But all these low-carb diets are pretty similar in the big picture; whether the smaller details matter much is an open question.

Personally, I find that carb-ups tend to derail my weight loss, so I generally don't do them when I'm trying to lose fat (though I usually eat enough carbs to stay out of ketosis -- this seems to be enough to keep me going). But if I could do carb-ups and continue losing weight, I'd certainly do it.

[Tom]

*doh!* again!

The Duchaine diet is called "The BodyOpus Diet." "The Anabolic Diet" is Mauro DePasquale's. Sorry for any confusion that this may have caused.

[paperboy]

PR Zone 1: 25 mins
A-1 Double Front Squat
A-2 Double Snatch

3x8
2x5

PR: 34 reps

Max HR: 188
Avg HR: 149

KCal: 320
Total KCal: 1231

188 lbs
17.5% BF
155.1 LBM

[paperboy]

Pavel's interview in Iron Man Magazine. Just bookmarking for my future reference.

http://www.ironmanmagazine.com/archive/index7-detailarch.php?pid=1364

[paperboy]

No workout today. I brought my KBs to DC, but I'm just too drained to even pick them up. Love the portability of the suckers, though!

[paperboy]

PR Zone 1, 25 mins
A-1 Double Military Press
A-2 Double Bent Over Row
4x8
1x6
1x5
1x4
1x3

Total PR: 50 reps

PR Zone 2, 15 mins
A-1 Stability Ball Bench Press
A-2 Double Bent Over Row
3x8
1x7
1x6
1x4

Total PR: 41

MaxHR: 189
Avg HR: 154
kCal: 541
Totl Kcal: 1772

186.5 lbs
17.1% BF
154.6 LBM

[paperboy]

Tried a cardio session this morning.

Right out of your book, Scott.

5 snatches, 5 swings, 5 cleans each arm

20 mins
Max HR 193
Avg HR 160
KCal 287
Total KCal 2076

187 lbs
17% BF
155.2 LBM

[Scott Shetler]

Nice work! That is a great conditioning circuit when you work it hard!

My workout consisted of loading barbells for clients, eating some lucky charms, and stretching a little before watching forensic files and going to bed! ;-) back at it next week!

-Scott

[paperboy]

Nice work! That is a great conditioning circuit when you work it hard!

My workout consisted of loading barbells for clients, eating some lucky charms, and stretching a little before watching forensic files and going to bed! ;-) back at it next week!

-Scott

Yeah, man, I was completely spent! I lost track of how many sets I did, but towards the end my hips and thighs were jello!

[paperboy]

PR Zone 1: 25 mins
A-1 Front Squat
A-2 Double Snatch
9x1
8x3
5x1

PR: 38 reps (+4 reps from previous lower body set)

Max HR: 194
Avg HR: 160
KCal: 341
Total KCal: 2417
1 min recovery: 54 bps

185.5 lbs
17% BF
154 LBM


Suffered a setback -- I got blisters on both palms from doing snatches. I had to do the last set with batting gloves on, but it still hurt. I'll have to see how it feels tomorrow to determine how I'm going to continue from here.

[Scott Shetler]

Lee,

You ever tried the alternating snatches? I am not coordinated enough! I may play with them a little in the near future.

Solid work brother!

-Scott

[paperboy]

Lee,

You ever tried the alternating snatches? I am not coordinated enough! I may play with them a little in the near future.

Solid work brother!

-Scott

Thanks man! Never tried them, I'm afraid I might lose a knee! I might have to replace the snatches with swings to avoid the rotation of the handle. That way, I can also use gloves.

Do you have any suggestions for another cardio circuit not involving the snatch?

[Scott Shetler]

Lee,

I posted the KB Walking Workout that Ethan Reeve emailed me a while back on the Who Uses KB"s Thread. I will email you the copy Ethan sent me. Check it out and let me know what you think!

Stand by....

-Scott

[paperboy]

Lee,

I posted the KB Walking Workout that Ethan Reeve emailed me a while back on the Who Uses KB"s Thread. I will email you the copy Ethan sent me. Check it out and let me know what you think!

Stand by....

-Scott

Got it, thanks! When I first started with KBs, I tried a farmer's walk around a basketball court using a 25 lb bell. I couldn't get 3/4 around with the right arm and halfway with the left!

[JeffS]

Lee, I haven't used kettlebells before. But, the limiting factor was grip? Is it harder to hold a 25 lb KB than a 25 lb dumbell? Maybe because of the way each is balanced?

[paperboy]

Perhaps grip had something to do with it, but it was just overall fatigue in the entire arm and shoulder. It's why I have a difficult time doing windmills with a 40 lb KB--my shoulders aren't strong/stable enough to hold that thing in the air with a straight arm.

[JeffS]

Interesting, thanks.

I held a tiny KB at Marty's gym, couldn't have weighed more than 5 lbs but have never seen/tried anything larger.

[paperboy]

Jeff, I think things got confused, as I realize from the KB thread. What I was doing was walking with the KBs straight up in the air, and my shoulders gave out. I never did a farmer's walk, the way you probably know it. I'll have to update my dictionary with the proper semantics!

[Bobcat]

the limiting factor was grip? Is it harder to hold a 25 lb KB than a 25 lb dumbell? Maybe because of the way each is balanced?

The kettlebells that are larger than the ones at Marty's gym--e.g., the 26 lb. and 53 lb. bells--have handles that are thicker than the typical dumbbell handle. Also, balance is definitely a factor in many movements. A one-arm press with a 25-pound dumbbell may be a snap. A "bottoms-up press" (kb held upside down) with a 26-pound kettlebell is a lot harder.

[paperboy]

184.5 lbs
17% BF
153.1 LBM

No cardio today, softball practice tonight.

[paperboy]

PR Zone 1: 25 mins
A-1 Standing Military Press
A-2 Double Bent Over Row
1x8
1x7
1x6
2x5
1x4
3x4

PR: 57 reps (+7)

PR Zone 2: 25 mins
A-1 Stability Ball Bench Press
A-2 Double Bent Over Row
1x12
1x10
2x7
1x6
1x3

PR: 45 reps (+5)

Max HR: 191
Avg HR: 158
KCal: 493
Total KCal: 2910

185 lbs
16% BF
155.4 LBM

Did workout with gloves on. Still hurt the blisters, but I fought through it. Looking back, it was probably crazy of me to do, but I was able to beat both PRs. I didn't think I was going to make it, but I shortened up the rest periods towards the end and did a bunch of triples. Killer!

[zebulondragonslayer]

Great job on those PRs there Superman ! :lol:

[ms_irreverent]

Damn. Nice going!

[paperboy]

Thanks, Ms I and ZDS! I'm liking this EDT thing. Gonna be a staple in my rotation.

[paperboy]

No workout today, still recovering from the long overnight drive from DC.

185 lbs
16.7%
154.1

Going to get a hydrostatic fat measurement today.

Softball game tonight.

[Tom]

How are you liking the CKD diet so far?

[paperboy]

How are you liking the CKD diet so far?

It's hard and easy. Being Asian, it's hard to not eat rice with my meals. But, getting past that, it's easy because I can eat just about anything else that I already eat. I just have to watch out for the hidden carbs. Then, of course, the carb-ups are great on the weekends! Should be another month or so of this, then I'll move on.

[paperboy]

No workout again today.

I am so exhausted, I think the drives up to DC are catching up with me. Not to mention this EDT is hellacious. I'm definitely not getting enough sleep.

I'm considering taking the week off to reset myself.

Went to get my hydrostatic weight yesterday. Here are my updated stats:

Weight: 186 lbs
Height: 5'8"
Body Fat %: 25.5% ](*,)
LBM: 138.65

Soooooooo, in a matter of minutes, I gained almost 20 lbs of fat, lost almost 20 lbs of muscle, and got shorter by 2". Now I have to figure out how to measure my progress, as the handheld was off by about 10%, and I obviously have no clue how to use a caliper.

[ms_irreverent]

Definitely take the week off. You obviously need it.

I gather the water machine is a traveling show. Do you have any sort of contact information to share? I'd love to know if it's coming this way.

[CinnamonGirl]

Soooooooo, in a matter of minutes, I gained almost 20 lbs of fat, lost almost 20 lbs of muscle, and got shorter by 2". Now I have to figure out how to measure my progress, as the handheld was off by about 10%, and I obviously have no clue how to use a caliper.
That IS a bummer, PB.

I've been looking for suggestions about calipers and assessing my own body composition. I stumbled on the Rusty Iron (http://www.rustyiron.net/bodyfat.htm) website that provides a three or a seven measurement template. Have you seen this way of using calipers before?

Don't despair - keep working at it. I'm also of Asian or Pacific Islander heritage (depending on who you ask) and I've done enough research to know that the way my body stores fat puts me at risk for diabetes and other delights.

[paperboy]

Definitely take the week off. You obviously need it.

I gather the water machine is a traveling show. Do you have any sort of contact information to share? I'd love to know if it's coming this way.

http://www.bodyfattest.com/index.php

They give you a full analysis, calorie charts, recommendations, etc. It cost $45 but I think it varies by location. I don't think they're going to be in DC anytime soon, though. But I know that the DC area is full of sports performance clinics that measure that kind of thing.

[paperboy]

Soooooooo, in a matter of minutes, I gained almost 20 lbs of fat, lost almost 20 lbs of muscle, and got shorter by 2". Now I have to figure out how to measure my progress, as the handheld was off by about 10%, and I obviously have no clue how to use a caliper.
That IS a bummer, PB.

I've been looking for suggestions about calipers and assessing my own body composition. I stumbled on the Rusty Iron (http://www.rustyiron.net/bodyfat.htm) website that provides a three or a seven measurement template. Have you seen this way of using calipers before?

Don't despair - keep working at it. I'm also of Asian or Pacific Islander heritage (depending on who you ask) and I've done enough research to know that the way my body stores fat puts me at risk for diabetes and other delights.

Yeah, I've seen those, but I don't think I pinch correctly. But now that I have a baseline, I can see if I can reverse-engineer the calipers to help measure.

I am definitely at risk for diabetes, hence the adoption of the CKD diet.

It is a big "fat" reality check getting measured like that, but it's good to know. I knew the handheld seemed a little low, but again, I want to make sure I get a good relative reading so I can keep track of LBM.

The bottom line is, I look and feel a hell of a lot better than I did 7 months ago. The higher fat reading just tells me that I have to put off my bulking phase for a little while longer.

[CinnamonGirl]

I know you've been talking about CKD for quite some time, now PB -- is there any in-depth discussion (and possibly how to's) about it here on our boards? If not, can you point me in the right direction?

I just know that what I'm currently doing is not getting me where I want to go at anything faster than a glacial pace. I know I don't have that kind of time.

Thanks!

[ms_irreverent]

But I know that the DC area is full of sports performance clinics that measure that kind of thing.

I'm not familiar with those at all, but it'll be a new search challenge. After I get back from the beach.

[paperboy]

I know you've been talking about CKD for quite some time, now PB -- is there any in-depth discussion (and possibly how to's) about it here on our boards? If not, can you point me in the right direction?

I just know that what I'm currently doing is not getting me where I want to go at anything faster than a glacial pace. I know I don't have that kind of time.

Thanks!

Unfortunately, there's nothing on this site about it. Maybe I or someone else will write an article and get Marty's stamp to put it up.

In a nutshell, a Cyclical Ketogenic Diet is one where you reduce the carbs so your body can go into ketosis. You stay that way for a few days. Then, the cyclical part is that you "carb-up" or "refeed" yourself with carbs. Then you go back into ketosis. The theory is that you switch your body from sugar-burning to fat-burning. There's a whole bunch of science behind it, which quite frankly makes my head spin.

There are many variations of the CKD. The one I'm following doesn't advocate actually going into ketosis, so your carb intake is allowed to be higher than, say, Atkins. Then, I carb-up for 2 days (weekends), then start over on Monday. As you learn your body, you modify your ratios until you can keep your energy constant while still using bodyfat as energy. That might mean adding more carbs daily, say from 30g to 50g. Or you might reduce your carb up from 48 to 12 hours. It's a constant tweak.

They say you can convert this into a lifestyle, but I'm only experimenting with it for a couple of months, then going to a more even-ratio diet.

Some good resources to check out are "The Metabolic Diet" by Mauro Di Pasquale, "The Ketogenic Diet" by Lyle McDonald (which Marty has mentioned), and "Natural Hormone Enhancement" by Rob Faigin.

[CinnamonGirl]

Thanks, PB. I'll definitely look into those three plans you mentioned.

[paperboy]

Nothing to report except that I did decide to take the week off.

Forgot to mention, had a softball game on Monday. Lost 11-5 to a team that hadn't won a game in 2 years! Our offense plain stunk.

As for me, 1-2, 1 run scored. :roll:

When you only get 2 at bats in a softball game, you know you're being crushed!

[paperboy]

Man, with all the stuff going on at home, I can't get any workouts in! Frustrating.

Anyway, wanted to report on Monday's softball game. We had a double header.

Game 1
14-8, we win!
Personal stats:
2-2, HR (first of the year), RBI, 2 runs

Game 2
17-10, we win! Came back from 4 run deficit and blew up for 8 runs in the top of the last inning.
Personal stats:
1-2, Run

Playoffs start next week. We finished in 2nd place.

[CinnamonGirl]

Congrats on the wins and going to the playoffs, PB! From your stats, it's obvious that the team really relies on you!

[paperboy]

Back in the saddle again!

After a 4 week layoff, things have settled down enough around here that I can resume working out.

PR Zone 1: 25 mins
A-1: Standing Military Press
A-2: Double Bent Over Row

2x8
3x5
2x4
1x3
1x2

PR: 42 reps (-15)

PR Zone 2: 15 mins
A-1: Stability Ball Bench Press
A-2: Double Bent Over Row

1x8
1x6
2x5
1x4

PR: 28 reps (-13)

HR numbers are a little skewed, got interference from my wireless card

Avg HR: 141
Max HR 226 :?
Total KCal 3297
Kcal 387

Looks like my strength/endurance were sapped. Got a ways to go before breaking previous PRs.

[paperboy]

PR Zone 1: 25 mins
A-1 Front Squats
A-2 Double Snatch

1x6
5x5

PR: 31 reps (-6)

Avg HR 143
Max HR 183
KCal 309
Total KCal 3606

183.5 lbs
BF 19.7% (using Omron handheld)

[paperboy]

PR Zone 1: 25 mins

Weight: 50 lbs each hand

A-1 Stability Ball Bench Press
A-2 Double Bent Over Row

1x8
1x6
3x5
3x4

15 min PR: 24
PR: 41

185.5 lbs
18.7% BF

Avg HR 142
Max HR 179
KCal 295
Total KCal 3901

[paperboy]

PR Zone 1: 25 mins
A-1 Standing Military Press
3x3
2x2
1x1
PR: 12 reps

A-2 Double Bent Over Row
4x8
2x6
PR: 44 reps

183 lbs
19.3% BF

Avg HR 134
Max HR 230 (skewed by interference again)
KCal 208
Total KCal 4109

[paperboy]

PR Zone 1: 20 mins
A-1 Stability Ball Bench Press
2x6
3x5
1x3

PR: 30 reps

A-2 Double Bent Over Row

6x8

PR: 48

Avg HR 137
Max HR 180
KCal 212
Total KCal 4321

183 lbs
19.1% BF

[ironeagle6]

Does Paperboy still workout or just deliver the news? :P

Can I get a rise from the great and powerful Oz??

[ironeagle6]

^bump^ can Paperbody come to the gym and workout today?? :P

[paperboy]

I am working on a thousand projects right now. Unfortunately, I have to shelf the workout routine. After the first half of March, I should be back on track with my own personal strength and fitness quest. Then I'll come out and play!

[ironeagle6]

I am working on a thousand projects right now. Unfortunately, I have to shelf the workout routine. After the first half of March, I should be back on track with my own personal strength and fitness quest. Then I'll come out and play!

Ok, I'm holding you to it! :D

[Scott Shetler]

I am working on a thousand projects right now. Unfortunately, I have to shelf the workout routine. After the first half of March, I should be back on track with my own personal strength and fitness quest. Then I'll come out and play!

Ok, I'm holding you to it! :D

David,

Paperboy's a good dude! After he and I go to see the Caps get spanked by the Thrashers we'll make him get down in the "basement of doom" and start swinging the KB's again!

LOL! Don't forget Lee, we all have to hit Fogo soon still!

-Scott

[paperboy]

I am working on a thousand projects right now. Unfortunately, I have to shelf the workout routine. After the first half of March, I should be back on track with my own personal strength and fitness quest. Then I'll come out and play!

Ok, I'm holding you to it! :D

David,

Paperboy's a good dude! After he and I go to see the Caps get spanked by the Thrashers we'll make him get down in the "basement of doom" and start swinging the KB's again!

LOL! Don't forget Lee, we all have to hit Fogo soon still!

-Scott

Okay Scott, how about a wager? Caps win, you buy dinner. Trash wins, you buy dinner :twisted:

But yeah, when I'm back on track, I'll be hitting the basement of doom for sure!

[Scott Shetler]

I am working on a thousand projects right now. Unfortunately, I have to shelf the workout routine. After the first half of March, I should be back on track with my own personal strength and fitness quest. Then I'll come out and play!

Ok, I'm holding you to it! :D

David,

Paperboy's a good dude! After he and I go to see the Caps get spanked by the Thrashers we'll make him get down in the "basement of doom" and start swinging the KB's again!

LOL! Don't forget Lee, we all have to hit Fogo soon still!

-Scott

Okay Scott, how about a wager? Caps win, you buy dinner. Trash wins, you buy dinner :twisted:

But yeah, when I'm back on track, I'll be hitting the basement of doom for sure!

Somehow I just don't feel like I make out on that deal! ;-)