Saturday, March 31, 2007

Bench/swing Light day.


swing 53 10 x 10 nice sweat.
I am going to swing twice a week heavy/light
heavy days are going to be la layeska ( ladders )

swings felt good.

Friday, March 30, 2007

Friday DL workout

First deadlift workout I've done in a long time.
135 x 3
185 x 3
235 x 3
300 x 3
I need more plates for the deadlift!
3 minutes in between sets. I was going to do a few series of these but I had to go get the kids from school. Maybe that's a good thing. my hammies are sore as I write this.
Tommorrow light bench and swings.

For the first time in my life I feel like I can do anything I set my mind to.

I have always felt that little voice of self doubt saying to me the more I want something the more I'll fail at it. Always.
It's gone. I'm happy.

Wednesday, March 28, 2007

Rif and Staley were right??? Imagine that!

Or rather I was wrong. That is not that hard to imagine at all!!
Supersetting two trunk extension excersizes back to back is hard on the lumbar area. Very hard. I've done it before but never with 5-10 seconds rest. LOL. Not good.
I've got plenty of good squat programs to choose from. I am going to try 54321. 5 sets, each workout add 5 lbs drop 1 rep off the set. Start over with 5 additional lbs. If I had access to a gym I might do 5x5 and then do leg extension and leg curl as a PR zone. But I don't have that capacity right now.
Hammies will be RDL's and swings

Front squat 135 lbs/ pullthrough 50 lbs 26 reps time was not up but my lower back was not happy.

Calves single leg from the floor L/R 70 lb in one hand 60 reps

Swing with 70 to make up for the lack of leg work 10 x 10

Going to be a sore puppy tommorrow.

EDT leg day.

Planned workout

Front squats to parallel superseted with cable pull throughs.
unilaterall calf ( L/R ) kettlebell in working side hand, using a step. PR zone 2
(100 swings with the 53, however long it takes. I'll never stop swinging, even if it means I'll sacrifice lower body mass. Don't care swings are too important )

EDT makes Roycie sore as a MoFo.

Also starting the first day of Anabolic Diet 12 day transition phase. In the transition phase you're supposed to consume calories at the rate of 18x bodyweight.
I hate those type of formulas, they don't take into consideration body fat, lean mass% or anything else.
I have about 160 or 170 lbs of lean mass, it is just kinda baseline for me, so I'm going to go 20x 160 to transition for the next 12 days. Then adjust from there.

Rob O'brien says he eats 1500 calories per day. I know for a fact this is too little for me but the almost 5000 calories I would have to consume if I followed the plan exactly is way too much. I don't know though Rob looks extremely athletic and fit.
I'll need to experiment and alter calories per goal and program. I doubt EDT with free weights has the same metabolic requirements as ETK. ( I have a feeling ETK might just be higher....LOL )

I so cannot wait untill I don't have to take body fat into consideration for anything, Just fucking buying a pair of shorts is a hassle. Planning calories for a dietary change sucks. I have a pair of Lucky Brand 36 inch jeans I can fit into when I'm about 215. They are the most comfortable jeans I have ever owned. I'm looking forward to giving Lucky Brand and Buckle lots and lots of my money.

Somebody once asked me what the worst part of being fat is, I didn't really have a good answer. Now I do. I am always uncomfortable, always. My clothes don't fit right, I sweat if it goes above 80 degrees and I live in Phoenix, you do the math LOL. My belly hits my thighs when I squat. Jogging across an intersection is hell on my knees, and I don't have knee problems ( thank GOD ). I couldn't even run when I was 304 not even a across the back yard, I had lost the ability. I just waddled fast. (My old friend ran the same way. He squated in a verticle smith machine for 20 years with his feet way in front of the bar. Needless to say his knees are SHOT.) Kb's gave me back that ability. My fucked up right ankle hurts if I stand for too long. My feet get painfull callouses. wich causes more pain in my feet if I stand ( and I'm going to school to be an ER nurse! ) If I eat a normal meal and feel even the slightest bit full, I don't feel full I feel bloated. I am constantly reminded of my hypoglycemia and my exposure to pre-diabetes. If I eat too many startches I wake up feeling hung-over and foggy even if I didn't drink. High blood pressure is just something I have learned to live with.

I guess I'm feeling the same way about eating as I did before Christmas about working out and school. I smashed some old habits and replaced them with new ones. And I have made exceptional progress towards my goals. I've kept off about 30 lbs ( my lowest point last year was -44 lbs ) I can jog now, my ankle doesn't hurt during normal activity. I am out of pre-diabetes ( unless I gorge on simple sugars then shit gets hairy ).
I have gotten 3 of my grades back from schoool Med Term 95%, Chem high B, Algebra high A. I didn't miss a scheduled RoP practice session in 3 months excluding sickeness. Yet I'm not where I wanted to be physically because of diet. Too many cheat days. They aren't cheat days when they last all week.

I'm not choosing the AD because it's the best thing around, the warior diet probably is. But I won't stick to it. I didn't stick to the Zone ( although I will use some of the principles ) I do like me my cruciferous veggies. and fruits ( weekends ). And the ultra-refined fish oil makes me feel like a million bucks.

But I won't stick to a diet that doesn't let me have a beer and a couple of peices of pizza now and then. Kinda like ETK's variety days. I wish I had more dietary self-control, but I don't, and I keep shooting myself in the foot thinking I do.

Tuesday, March 27, 2007


Gotta keep this one handy for referance. Old hat for most atheletes. I deadlift with a quad and lower back dominance.

hips and how to use them

Monday, March 26, 2007

RoP light day

press with 70lb'er
4 singles each side

rolled 7
snatch with 53
56 reps.

Wednesday will be 3 months with no missed workouts, not counting sickness. Some of them half been half efforts, some have been bust ass workouts. But they have all meant something. They mean I'm not a sissy.

Starting wed. Im going to switch to EDT style workouts for 3 months.
Every time somebody asks how to build muscle and loose fat, or get big and conditioned I always respond CYCLE CYCLE CYCLE. My turn to follow my own advice.
I'm going to attempt to perfect my diet and add a little muscle.
I've got the not missing workout thing nailed, now I need to dial in my diet!!
One step at a time.......

RoP light day

press with 70lb'er
4 singles each side

rolled 7
snatch with 53
56 reps.

Wednesday will be 3 months with no missed workouts, not counting sickness. Some of them half been half efforts, some have been bust ass workouts. But they have all meant something. They mean I'm not a sissy.

Starting wed. Im going to switch to EDT style workouts for 3 months.
Every time somebody asks how to build muscle and loose fat, or get big and conditioned I always respond CYCLE CYCLE CYCLE. My turn to follow my own advice.
I'm going to attempt to perfect my diet and add a little muscle.
I've got the not missing workout thing nailed, now I need to dial in my diet!!
One step at a time.......

Saturday, March 24, 2007

Another late one.......(yawn)!! RoP heavy day

press ladders with 70 lb'r
4 x 1,2,3
Could have done 5 I think

Swing with 53
200 swings
10 x 20 swings. Not timed.
Kicked my ass.

My cardio has backslid. Crappy diet for the last 6 weeks. Gained a little weight too. This is a bad thing. I'm going to focus a little more on volume for next couple of months as an experimant then compress the intervals. I feel need to focus on hitting the numbers. I need to be able to knock out 300 swings in 10 minutes. Lately my cardio has just been lackluster and I have felt like doing less than I know I can. This has ALWAYS been a problem with me and cardio. I am still going to do a ligh medium and heavy day but with a little more structure. If my numbers decrease I'll switch back!!

Good notes. ladders and GTG freakin rock. I know my diet is shit right now. There is no way I should be gaining strength, yet I am. This makes me really happy!

Friday, March 23, 2007

Workout for the 22nd

I just could not get warmed up I spent most of 2 hours waiting for busses and getting rained on. I had on a shorts and sandals. BBBRRRRRRR
I did the presss and went to bed. That is the closest thing to skipping a workout I've done ( except for the flu ). I felt guilty but man was I freakin' cold and we have no heater in the house!!

press ladders with 70 3 x 1,2

Thursday, March 22, 2007

Did my last classes at school for pre-reqs

High A in all my classes I'm guessing. 95% in Med Term for sure. I still need 2 credits but I'll get them at Gateway with a couple of self-paced classes. I'll knock them out quick. Still shooting for the October program.....we'll see. If not it'll be Feb of next year, But that'll come quick.

I just spent 2 hours trying to get home. I gave Barb the wrong school schedule and ended up having to take the buss home, actually like 5 busses LOL. It's 50 degrees and raining cats and doge here right now. I'm damned cold. I will workout in a few hours then SLEEP under a warm comfortor!!!!!!!!!!!!!!!!!!

Tuesday, March 20, 2007

RoP light day

press with 7o 3 singles each side
Pullup with JS bands (-75 lbs) 3 singles
rolled 3
snatched with 53
24 reps.
Really easy day.
Needed this my elbows hurt.

Monday, March 19, 2007

I'm not even a creationist and this is to damn funny


In the beginning, God created the Heavens and the Earth and populated the Earth with broccoli,
cauliflower and spinach, green and yellow and red vegetables of all kinds, so Man and Woman would live long and healthy lives.

Then using God's great gifts, Satan created Ben and Jerry's Ice Cream and Krispy Creme Donuts. And Satan said, "You want chocolate with that?"

And Man said, "Yes!" and Woman said, "and as long as you're at it, add some sprinkles." And they gained 10 pounds. And Satan smiled.

And God created the healthful yogurt that Woman might keep the figure that Man found so fair. And Satan brought forth white flour from the wheat, and sugar from the cane and combined them. And Woman went from size 6 to size 14.

So God said, "Try my fresh green salad." And Satan presented Thousand-Island Dressing, buttery croutons and garlic toast on the side. And Man and Woman unfastened their belts following the repast.

God then said, "I have sent you heart healthy vegetables and olive oil in which to cook them." And
Satan brought forth deep fried fish and chicken-fried steak so big it needed its own platter. And Man gained more weight and his cholesterol went through the roof.

God then created a light, fluffy white cake, named it "Angel Food Cake," and said, "It is good." Satan then created chocolate cake and named it "Devil's Food."

God then brought forth running shoes so that His children might lose those extra pounds. And Satan gave cable TV with a remote control so Man would not have to toil changing the channels. And Man and Woman laughed and cried before the flickering blue light and gained pounds.

Then God brought forth the potato, naturally low in fat and brimming with nutrition. And Satan peeled off the healthful skin and
sliced the starchy center into chips and deep-fried them. And Man gained pounds.

God then gave lean beef so that Man might consume fewer calories and still satisfy his appetite. And Satan created McDonald's and its 99-cent double cheeseburger. Then said, "You want fries with that?" And Man replied, "Yes! And super size them!" And Satan said, "It is good." And Man went into cardiac arrest.

God sighed and created quadruple bypass surgery.

Then Satan created HMOs.

Man, this was just too funny, I almost cried laughing so hard. Especially at the HMO thing.

now that I can breathe again

I'm having endorphine enduced clarity of thought. If my goal weight is 180 lbs then I only have to press the bulldog to reach the strength goals for etk. this isn't a cop out I really want to press the Beast no matter what weight I am at. Just an observation!

rop heavy day

C&P with 70 3 x 1,2,3 volume pr
3-5 minutes between sets
rolled 5
100 swings with 53, weird, my forearms locked up, this almost never happens to me
all in all really happy with this workout especuially considering the last one!

Friday, March 16, 2007

Rop Med day

Workout SUCKED I don't get it. I ate clean and got over 10 hours sleep last night.
Press w/ 70 1,2 x 3 never got the groove, even banged the hell out of my shoulder cleaning the 70. WTF
row w/ 70 1,2 x 3

swings rolled 8
120 swings time left but I was cooked

Oh well another one down. Maybe this is why Pavel suggested doing 3 months of ETK then 3 months of BB or PtP then back to ETK so it never gets stale.

Wednesday, March 14, 2007

RoP easy day

Press with 70
3 singles each side
snatch with 53
rolled 5 snatched 55

I am beggining to really like the 53, it is kinda the defintion of athletacism!!
It is a valuable tool for sure.

Monday, March 12, 2007

It has to be the Kettlebells

that is the only explination. My forearms didn't get the slightest bit sore even from several max attempts and negatives with the BBSM. Everything still feels solid and healthy.
Great, I took time away from grip work and came back closer to my goal, I freakin' LOVE kettlebells!!!!!!!!

Saturday, March 10, 2007

RoP medium day

C&P ladders with 70 1,2 x 3
pullup ladders 1,2 x 3 ( -75 lbs on the pullups with JS bands)
GTG style throughout the day
Swing w/ 53
rolled 3 40 swings 10,10,10,10

right hand feels perfect, added grip work, NO ligament pain in the back of my wrist, NO PAIN AT ALL it my forearm. And after the workout was done I hooked my right ring finger around my left index finger and pulled ZERO feeling of weakness or instability.
This is very good news for modern man.
Grip work with the BBSM ( yes the BBSM )
I can close my 2 at will with either hand, wich is NUCKING FUTS, cause I haven't done anything close to a real gripper workout for 6 months, and when I stopped I could only sporadically close the #2.
My hands must have been seriously overtrained and it just took this long to get them healthy again???? I have no idea, of course there is the very real possibility that high rep KB sets have just made my hands stronger and that may be just how simple it is.

Friday, March 09, 2007

Bas Rutten on barfights

I like his style and use of decor!

Holy hell

am I sore today, everything except my calves and quads.

Last night at 11:30 RoP

C&P 3 singles each side witht the 70 lber
rolled 5
snatches w/ 53
Felt VERY good to practice again!!

Thursday, March 08, 2007

Back to ETK

OK so I missed 2 RoP days because of the flu, this really pissed me off. The funny thing is that I am motivated enough to workout while being sick ( but I've been informed that doing it on the flu is really dangerous, thanks Rif ) But there is no damn way I could have pulled it off, standing made me dizzy. I picked up the 70 yesterday but it felt to damn heavy, I ceaned it a few times to each shoulder and I just wasn't co-ordinated. I tried it again this AM before I went to school and it felt solid, crisp, good. So after I get the kiddies to bed (10-10:30 and however long it takes to get them to sleep) I will start out with a light day. C&P 3 singles each side and snatches I already rolled a 5, Sat will be a medium day then next week will be back on track. I don't want to push too hard too fast, actually I do, but know I shouldn't.

I also just found out I'm getting High A's in all my classes except English wich is a high B, and I went above and beyond to get the Nursing Director all the info on my DUI's, so it looks like I will be allowed to go to school there AND I may be allowed to transfer my CNA to the school wich drops the overall price, lets me start a month later, and fills my additional credit requirements I needed to get over the summer.
I really hope in one of my past lifes I cut somebody a break and let them get educated!!

Tuesday, March 06, 2007


So my English Prof. grades completely subjectively, the whole class knows this. Plus she is a horrid teacher, when she is pinned down she can't even correct mistakes she points out. I am pretty sure I am not one of her favorite students, wich doesn't bode well for me. However I recieved an A+ on a paper I busted my ass on today. I still don't trust her farther than I could throw her, but this A means more to me than almost any grade I have ever recieved does. It makes me feel like I CAN make it through NS and become a RN, that I CAN take better care of my family, and that I CAN teach my children to reach for more than they are given.
Peace Ya'll, take it easy.

Friday, March 02, 2007


So beautiful wifey walks through the door at 6am or so. I'm like "what's the deal babey did they cut you loose early" ( instantly having romantic thoughs of course ). She says no "I'm really sick, my stomach really hurts and and I have diarrhea." My thoughts shift focus. I tell her to lay down and get some sleep, I'll get the kiddies to school, she just needs to rest.
I get up and get the chil'rens off to schoolin'. Then I arrange for the little ones to be taken care of for the afternoon. "Great" I sez to myself. "I have the afternoon to get stuff done."
Of course "Remember that a spider spends hours weaving a web which you can destroy with a walking-stick and the flick of a wrist." ( best laid plans of mice and men sort of thing ).
About half-way through sitting at the DPS office i start feeling like poo poo. I chalk it up to not eating yet. I get done with the chores with 2 hours before I have to get the kiddies, and I stop to get a chicken sandwich,( really good sandiwich too, pepper jack cheese and grilled green chilies ) wich I can't finish, before I start feeling REALLY bad. So I start home, about 4-5 miles but I have to stop 2 times along the way to go to the bathroom. By the time I actually get home my entire skeletal stucture feels like it's on fire. Unique sensation by the way, I recomend everyone try it once in their life. I crash on the couch ( new couch, very comfortable ) for an hour then go get the kiddies. Tyler gets in the car and says his stomach and bones are hurting.

Great, we have the flu.
I freakin' hate being sick.