After bootcamp last week I decided to try not to take Thursday off and keep that day in my pocket in case I needed it. On reflection it was a great idea, I think I made some good strides this week back to my 232lb partial goal and I am hoping to gain some momentum to pass right by 232 without noticing.
Olympic Lifting. I stuck to my plan of increasing my weights slowly but surely. This time I surpassed 205 and went up to 235 with my deadlift. I know, it’s not much but I think once I make it to 300 I will cap it anyway so I am not searching for glory here!
P90X2 Balance and Power. I have been trying to stick with at least 1 full DVD workout each week, partly because it makes sure I get a longer workout than usual and adds to my total time for the week but also because it gives me some inspiration for bootcamp. Balance and Power is a good workout if you are looking for something that is not body part specific and had some good coordination/balance moves incorporated. There is also some abs work which makes it a good all around bootcamp style workout.
Saturday and Sunday:
Bench and Free dips plus Fountain of Youth Yoga. Saturday was the first time in a long time that I set up the bench and did some old school gym workout bench presses. I wanted to see if I was still as strong as I was (I’m not!) and see if my endurance for benching is still where it used to be (it is!). I only managed to get up to 235lbs partly due to the fact I didn’t have the new bumper plates in the basement but also because I chose to ramp up slowly taking sets of 10 reps at each increment. By the end I had completed over 100 reps going from 135lbs up to 235lbs. Mixed in with the bench I was also doing free dips on my home made dip stands which added to the fatigue and therefore lightness of weight. All in all, it was a satisfying workout, and once in a while it’s good to go back to bodypart basics and make some waves! Sunday I decided since I hadn’t had a day off since Tuesday I would spend some time treating my body well and did the FOY Yoga with Tony. It’s only 40 minutes max and I have to admit I skipped the abs so it was only about 35 minutes but it was just what I needed. I got to hit 6/7 days this week and didn’t feel like a total basket case at the end.
I received a familiar request the other day, to help someone who is a little overwhelmed about starting to lose weight after the birth of her baby. Although maybe a little heavy handed, this was my response and it’s pretty universal.
The first thing that you have to do is make a decision. Not a decision that you can go back on but a final decision to change.
Second you need to set your larger goal. Your larger goal is nothing to do with losing weight or any of the challenges you have, your larger goal is to be honest, true and faithful to yourself. If you can commit to being honest with yourself and not accepting the old excuses then you are on your way.
Third, stop listening to yourself, you are only confusing the issue.
There is a voice inside your head that wants to derial you. You can either try to change the voice then change your life or you can simply stop paying attention to it until it starts to help you not hurt you. You are smart enough to know the right thing to do but that voice always finds a way around it.
What is better? Food you make at home from simple ingredients or fast food? You already know the answer. What is better, spending an hour watching a tv show or 30 minutes working out and 30 mintues making your food for tomorrow? Same hour, different results. What would you think of someone feeding a can of coke to a baby? Why would you treat your body with any less importance? Six months from now you will be 6 months older, but will you be different? That’s the big question. If you really want your life to change then you have to make some changes in your life. Here they are:
1. Find 30 minutes every day to exercise. Walking is not exercise. If you want to count walking it had better be up and down a flight of stairs.
2. Drink only water and if you have to, coffee.
3. Eat food with one ingredient. If it has more than one ingredient, you don’t need to go near it.
4. That means lean protein, fruits and veg, nuts and seeds (in moderation) and if you want to, a little dairy (yogourt is allowed with no sugar).
Understand that when it comes to fat loss everyone wants a magic pill or fix. That’s why the diet pill industry is doing so well. Well, here it is. Your body creates a substance that forces your body to store calories as body fat. How would you like to turn that process off? It’s not magic, it’s insulin. Eat less sugar and grains and your weight will come off.
Lead by example for your child. What you do will mould who she becomes. Kids learn directly from their parents in EVERY aspect. Be a good role model for yourself, for her and for the people around you who will eventually come to you and ask how you did it.
But do it now. You didn’t start six months ago, if you had, you wouldn’t be reading this.
Due to Halloween, Wednesday’s bootcamp didn’t happen. Instead I opted to do a little Olympic lifting and for the first time since my back went out I did the whole thing with my usual 135lbs. It was the pretty standard 80 reps but with 20 KB swings added in after every round. That kind of threw my week off a little and this was probably one of the times I should have dragged out the P90X2 DVDs and done a pre-programmed workout. Thursday I decided that 100 pullups and 200 pushups would be good since I felt like it had been a while since I had done pullups and I can feel my competence fading. So I did 20 pushups with 10 pullups for 10 rounds after a short warmup with the 55lb KB. Friday I coached and since I had only one athlete who required some extensive stretching I joined in and ha d a good 40 minutes of lower body stretching which felt amazing. Saturday I was a little adventurous and did my Cleans, Clean and Press and Squats with 135lbs for sets of 10×3. Then I decided I would increase my deadlift to get me closer to my goal which is bodyweight. I know, it’s not exactly spectacular but with my history it’s as far as I am willing to go at the moment. That said I managed sets of 5 x 2 with 135, 155, 165, 185 and 205. I was pretty happy with the results and the following 2 days did not produce much in the way of soreness or compromised mobility. That said, I knew that there was only one thing I should do to end the week and promote my recovery and mobility ready for bootcamp Monday so I busted out the Fountain of Youth Yoga with Tony and worked out all my kinks and crunchy bits. It was a good week all in all, maybe not the toughest I have ever had but doing Yoga really made my week.
I think due to my preference to take the day after bootcamp as a rest day I am going to have to takeÂ WednesdayÂ andÂ FridayÂ as rest days. Unfortunately that means I will be working out Saturday – Tuesday without a break. It sounds brutal but unless I can get over my hangup about the day after Bootcamp that will have to do. After bootcamp weights on Thursday I took Friday off and changed RKC Friday into RKC Saturday instead. The only problem with that is my 45lb KB is at work, so if I don’t do RKC at work then I have to do it at home with my 55lb KB. In the spirit of pushing myself, this is what I did:
3×3 Clean and Press with 55lb
3×3 Clean and Press with 55lb
4×3 Clean and Press with 55lb
4×3 Clean and Press with 55lb
3×3 Clean and Press with 70lb
I have to admit I was shocked at how hard it was to use the 55lb being only 10lbs heavier. Then again I almost crushed my head and tore my arm off using the 70lb which I have never actually used with any regularity, I suppose that is the next part of my RKC goal setting, making sure that I can lift that bad boy with regularity and ease after all, it’s the standard by which Russian Men are judged.
Sunday rolled around and knowing that I was going to have a 4 day stint including a WOD day and a bootcamp day I was in the mood for a little flexibility work. I have started the summer training at gymnastics by introducing a stretching and flexibility schedule and it has highlighted my own shortcomings with glaring clarity. So with that in mind I set about my first Yoga workout in several months, a quick search indicates that it was January 2012 when I last participated in a Yoga class and it sure felt that way last night. I remember being comfortable with yoga, being able to do most of the stretching, even able to balance in many of the poses but last night showed serious flaws in my training. I am glad that I will be doing more flexibility with the girls, I think it will give us all a chance to improve what we have but regardless I think I need to add Yoga back into my schedule at least every other week.
Maybe I can make Sunday my yoga day! I have P90X yoga, Fountain of Youth Yoga from Tony Horton 1 on 1 and of course X2 Yoga to choose from.
I hate to admit it, but I kind of miss yoga…