12345 C&P with 10 pushps after each set
5 C&P with 10 pushups x 12
5 snatches with 10 single arm swings plus 10 double swings x 3
It’s great that you can scale and adjust the RKC to get the workout that you need and if you haven’t yet tried kettlebells as a workout then you are missing out on some of the greatest whole body workouts there are.
In fact, if there was one workout “system” that I would recommend outside of the P90X/Insanity type DVDs it’s kettlebells.
It’s funny because there are some questions I get asked all the time regarding workouts and diet and I am always surprised at how little people know about the two. I’m no expert, I just know what I have done and it’s been quite a bit, but when I come across someone who doesn’t know that treadmills are the devil and not eating is a great way to lose weight I realize that the helath and fitness industry isn’t doing that great of a job. Not only that, but how do kids get to age 12 and not know how bad sugar is for them or how to eat a healthy balanced diet? But somehow they are being taught not to call it Christmas while they put up their “holiday tree”. Hey, teach me how to survive, I will figure out how to avoid the PC Christmas bashing when I get older.
I don’t want to go off on a rant here but there are certain things that are more important than others and it’s about time that the school system, the government and the parents (ooh.. and guardians, don’t want to offend any particular family dynamic there) realize that educating our children on how to make their lives healthy will not only given them a better quality of life, reduce bullying and self-image related depression, enable them to build their self esteem so that they can handle the idea of competition being helathy but it will also lead to lower health care costs in the long run.
I’m no politician, I just think a 12 year old child should know that skipping 2 meals every day isn’t good. They should know that fast food is a once a month treat (once they don’t have it for a month they will realize it’s not a treat either…) and they should certainly know what foods they can eat that won’t make them the first generation ever who will live a shorter life than their parents. Kids and candy go hand in hand and it’s not only sad, it’s dangerous for their bodies, minds and emotional well-being. I guess that’s why I try so hard to educate people I come across to make up for what the system isn’t telling them.
This entry took a weird turn so…
Now I am even more angry. I was searching for a picture of someone overweight giving themselves an insulin injection to show what the future is for a candy hungry kid, but apparently all the diabetics on the internet have six packs and 10% body fat. It’s ridiculous. Why are you showing someone giving themselves an insulin injection when that person has a 99% probability of NOT being diabetic! So I opted for the kid instead because so many people assume that type 2 diabetes develops in adults, in fact for years it was referred to as Adult Onset Diabetes. Not so, there are so many studies that show that type 2 diabetes is exploding among the youth of today. I am not sure, but I think if I was a child and suddenly had to start giving myself 5 injections a day of insulin I would probably be looking at my parents and saying “What the hell were you thinking??”
I made it to rest week 2. I learned from rest week 1 not to expect much of a break but rather to understand that the rest is only to give you a break from pullups and free weights. I thoroughly enjoyed it last time and felt a great deal of recuperative effect from it. This time around I am in a position where my body is sore, I am feeling tired and a little battered but since I know how good the week off will feel I am filled with confidence for the last 30 days of the program.
I am also deep into my nutrition course and learning about the kinds of lipids, proteins etc. and coming to realize just how delicate of a balance good nutrition really is. The human body is an incredibly resilient thing, forgiving even the most ridiculous dietary mistakes however I now understand why when people finally get their diet right they say that they have more energy than they know what to do with. It is largely because it is virtually impossible to accidentally get your diet right. I don’t want to sound negative towards the honest attempt to eat right but in reality even the “more fruits and vegetables” approach leaves gaping holes in the dietary requirements. I would estimate that without specific nutritional knowledge and counselling that a person “eating well” would be able to get around a 75% on the “right diet” scale. The balance of vitamins and minerals, the combinations of nutrients and hydration is so specific that in order to get towards that 100% right diet you really have to examine every single piece of food that your diet contains and combine it specifically with the dietary components in the right amount at the right time. It is something that is extremely complex and worse of all, it is something that like exercise is constantly changing as new discoveries are made. Now, let me just explain that in order to be a healthy person that 75% diet is more than enough. To push past that 75% takes a little more work and a little more time but the benefits are definitely noticeable. To get to the point where you are bursting with energy and feel like a million bucks you are going to have to push past that 75% and up into the 80’s. It is not simple, it is however easy once you know how to build the right diet for yourself. There are several tools included in the course that help you to figure out exactly what you need to hit those high numbers and I will share those as time goes along. I have a new found respect for nutritionists and dietitians though, I can tell you that.
It’s funny, I consider myself someone who knows a lot about working out and nutrition. Reading the Personal Trainer manual for the CanFitPro program I realized that I really do know my stuff in the gym. Reading the nutrition book I realize that I really have a lot to learn about food.
So I kicked off rest week with a yoga workout in an air conditioned basement. It was over 40 degrees today with the humidity so we had the air on in the house. It didn’t stop me from sweating bullets but it did make me uncomfortably cool. Hopefully the humidity will break tomorrow so I can get the basement door open and enjoy the warmth of the afternoon as I do Core Synergistics (I think, I had better check on that!).
I have to admit that when I do Yoga I can see myself in the mirrors on the wall and I am amazed that during this process I have dropped a few pounds and a few inches but I have really maintained my size. I thought when I started that I would shrink as I usually do when I increase my cardio workouts but this time I am happy to say that I appear to be the same size. In fact, I may not be, I may appear so because of my lower bodyfat levels but the most important thing is that I don’t feel smaller. I know, it is an ego thing but when you have spent your life being proud of your muscular size it becomes a defining characteristic of who you are. I am glad that I have not lost that feeling.
**Note to future self – That Nutrition course is bullshit, most of what you will hear is bullshit. Paleo is the answer to the lipid hypothesis lies and deceit. I can’t believe the state we are in due to the Canada Food Guide or the Standard American Diet – August 2011
Plyo – August 7 2009
Today is a milestone. I can’t believe that it is half over already and that I have actually managed to stick with the program. I don’t want to come off as arrogant or egotistical but I am certainly proud of myself so far and just a little bit impressed with my achievement. I feel younger and have less pain than I have in a long time and I am hoping that both those conditions will continue to improve. It is a great feeling getting out of bed in the morning and not having back pain, something which I can say I actually experience every so often now. I can’t remember any time since my surgery where I have had more than the occasional pain free day so this is a major improvement for me.
Plyo was fine, I am really enjoying it. Although today at the end of the workout I felt a little like I had not tried hard enough. During the workout my legs felt really heavy almost as if I was dehydrated but once I was finished I felt like I wanted to do more. It is a really weird phase that you go through when you are trying to modify your diet and you are missing something. Depending on who you are and what your tolerances for things are it can be a glycogen shortage, a deficiency of something like potassium or zinc or something as simple as dehydration. Whatever it is, you are robbed of short term energy so have a hard time being functionally effective during the workout but after a very short rest, usually 3 or 4 minuntes, you feel completely recovered. Very frustrating.
I have finally been studying for the Nutriton exam and learned a lot about carbohydrates today. Tomorrow I have to finish lipids and then get on to protein. I did about 25% of the course over 2 days, I think by the end of the weekend I should be over 50% done. The course itself is very interesting and raises a unique approach to nutrition that I think most people don’t realize is the way your diet should work. The theory is that you take all the calories and vitamins and minerals that you need for the day and find the foods that will give you enough of those requirements. That usually entails some lean protein, lots of fruits and veg for minerals and vitamins and some complex carbs to meet your glycogen store requirement. Once you have met all your requirements you will have a few discretionary calories that you can use for “free” food, stuff that you can eat because you already met your dietary requiremetns for the day. Those discretionary calories are what you would use to eat things like chicken wings or a slice of pizza but once you do the calculation above you come to realize that in fact if you are meeting all your dietary requirements you are already eating enough food that you won’t need to eat garbage like that. The actual calculations are a little complex due to the specific vitamin and mineral requirements for the specific individual and their lifestyle but the basic point that comes out of every calculation is the same: Eat what your body requires and you won’t need to eat anything else. You also probably won’t crave anything bad because cravings are basically a manifestation of some deficiency. Really fascinating stuff.
We had a busy day today driving to Hastings for a family get together and after all was said and done it was 7pm when we got through the door at home. However I am still in the romance phase with P90X and nothing was going to stop me from getting day 3 out of the way and getting to bed. Having said that, I was exhausted as soon as I woke up and managed to get through the day without the use of my right hip flexor which I am fairly sure turned to stone overnight. Everything below the waist hurts. Some things above the waist felt like they hadn’t hurt enough yesterday and so were looking for a little more sympathy today. This rolling, cascading carnival of pain that runs through your body is certainly challenging and makes even the most mundane of daily tasks like getting into the bottom drawer of the refrigerator at work seem insurmountable.
In recent months I have developed a sore shoulder at the gym, so much so that I have an ultrasound appointment to get it checked out so I was understandably concerned about Shoulders and Arms. It was a sore workout. I can’t really supinate much with my left arm so the out and in curls were a challenge. I also am used to doing significantly more weight but in shorter sets so it was difficult to get accustomed to the 15-20 reps I was doing. All things considered, it was a pretty good workout. Usually at the gym I blast my shoulders with military press for almost 30 minutes by themselves so I am not entirely convinced that this workout will get me any results, X or not. However, I am open to a new approach to my physique and I will see what Â happens. If I feel like I am losing some strength in any of my workouts I can always substitute some heavy lifting once in a while if I am so inclined. However, I think that as much as this is a workout change, it is also for me a philosophical change in my approach. So for now I will submit to the process and see where it takes me.
As for the workout, the movements were predictable, most of which I have done in the gym myself at some point. I am not a fan of the tricep pushbacks, I feel that you can’t really get a good extension with a significant enough weight to really see a change but maybe that is just me. I also wish I had a dip station I could do hanging dips instead of the bench dips. I was quite proud of myself, I managed to contain my sobbing to a short period during bench dips when I really felt like I was going to come apart like a rotisserie chicken.
Ab Ripper took my by surprise again. This time I was able to do more, I counted at least a 10% improvement over the first time. But my abs feel like they are made from crushed glass that is ripping my internal organs apart as I move. I was unable to get off the floor for a few minutes after we finished. So much so I was still laying there when Nicole had headed upstairs for her recovery drink.
One more note. I am not following the diet. I know, I know, each time I come across a site where someone says that I think “you idiot, diet is the key, THE KEY DAMMIT” but in my case I have a legitimate excuse. I am studying to be a certified nutritionist and I am designing my own program. Now since the P90X program was developed by nutritionists I am going to see if I am anywhere close to the level of knowledge that it took to create the program. I have analysed my requirements and am able to determine exactly what I need given my personal situation. It is more as a lab with a controlled subject (me) doing a controlled exercise program (P90X) so that I can see exactly the effects the nutritional changes are making to my body. The other gotcha in my case is that I don’t eat wheat. So following a program that calls for wheat based products becomes problematic.