Holy Toe Clips Batman!

Went to the club this morning to do some riding. As I was coming up on the bike section I began scanning the bikes for those that still have foot straps. Who are the ignoramuses that remove the foot straps from the bikes! There are only a few bike that still have the foot straps left, but today I was in for a surprise. I discovered two plain, lifefitness recumbent bikes with honest to goodness Shimano foot clips! (they were from the spinning bikes) Excited I was! So I strapped myself into the bike and cranked down the straps. Aahh.. I could feel the relaxing power as I spun up the bike (random setting, level 12, up 2 levels!) The ball of my foot positioned perfectly over axle of the pedal. 90 RPM was a breeze (I did a stint at +110) as I was able to use both the down and up stroke and not have my foot slide all over the place. Please answer me this. Why do people not use the foot straps? I just don't get it. Biking was such a pleasure, I was disappointed when my 30 minutes were up. Maybe it was because I knew I had to go to work ;). 37 minutes, 358 Cals, 45% fat, HR max: 159, HR avg: 126, 19:52 in zone (119-135). Up 3lbs though. Scoundrel and his Ghandi diet (it's a joke son) is losing weight like melting ice.

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Meet the Girls:

Bouncing Betty, Big Bertha, the Medusas, Svetlana, and Sonya.
Not pictured is Kummel. He’s basically worthless. I’d use him as a door stop, but I’m afraid the door would break his handle, then he’d be worthless and no good to even himself ; )

I was at the RKC Kettlebell Certification as a victim yesterday. Basically I was just a test crash dummy for a future KB instructor. We only went over Turkish Getups and Swings. I learned a few things – keep my shoulders in, put a little more effort on the down swing rather than just letting gravity pull the bell down, and a few more details to the TGU’s. I also got 25% off on my two new bells: a second 24kg (for doubles) and a 40kg named Bouncing Betty.

The Blog. OK. I may need this blog. Back in the glory days all I had to do was look in the mirror at my Adonis like physique and that was enough to keep me motivated, but now…who knows. I’ve been slack, lax, and undisciplined in the past month and a half. I figure if Galan’s gonna man up and keeps up the good work, I’ll keep him company.

Also, I was a little miffed at Swami for pasting ghey pictures to my posts. It was kind of like shooting fish in a barrel since I couldn’t reciprocate. Oh well, maybe I had the wrong perspective. At least he was dedicated for 5 minutes a couple times a week ; )


238 lbs - Phat


Workout:

TGU
16kg: 3 x1/1

Double Military Presses
24kg: 5x5

Double Rows
24kg: 5x5

Swings and Bike – 3 rounds
swings
16kg: 5 x 10/10 on top of the minute
bike
5 minutes on the rollers

Side bends
32kg 5/5

0:52:28 - Duration
628 - Calories
45% - Fat
157 bpm - Max heart rate
90% - % of max:
130 bpm - Average heart rate
74% - % of max:

12:00 - Hard Zone
23:06 - Medium Zone
17:22 - Light Zone
152 - Heart Zone Training Points


I can tell already that I’m going to be sore tomorrow. But I heard that GH loves lactic acid, so that’s a good thing.

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The New Jocks are Here!

Today in the mail arrive my long sot after Bike jockstraps. When I started playing racquetball last year, I didn't know how long it would last and low on my list of necessities was a jockstrap. Well.. several weeks ago while playing I was running after a ball in the back court and the ball took a funny bounce in the corner and in the effort to hit the ball, I hit something other than a raquetball and was dropped right down. Yeah it was funny. Ha Ha. So I decided the time had finally come to purchase an 'athletic supporter'.

I didn't think it was going to be a big deal. I wanted the "Bike" brand because in the past I have found them to work the best for me. So off I go to Sports Authority. They had exactly what I was looking for, Bike athletic supports "2 pack" for $9. Great! I thought. only one problem... Something was missing, They didn't have any XXL. (and no, I don't need the size for anything other than I'm fat.) So off I went to Target, no Bike brand and no XXL. Ok, let's try Walmart, they had XXL but it was a 'Duke' $5 for one. So I picked it up. The size range for XXL was 38" to 44". Kind of a stretch if you get my drift. Not comfortable and cheap! Well off to Dave's Sporting Goods. Dave's is an institution here. Hey if anyplace is going to have what I need, it's going to be Dave's. Well... No Bike, they did have XXL, but I don't remember the brand. $9 for 1! Same result. Not comfortable. Rough and course. So I turned to the Internet. The Internet is a great place to shop. It's just those darn shipping charges! After looking around I found a place - freshpair. Here they had everything I was looking for. Bike supporters, XXL and free shipping!
$14 for a 2 pack. So I bought 2 packs. Tomorrow I get to try them out at my first Kettlebell class! You wouldn't think it would be this hard to find a XXL jockstrap.

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Hey you two Gomers..

...time to get with the program. I look at the last few weeks and you two are coming up lame. The last post Swami did was actually from an e-mail I sent. I feel like I’m talking too my self so..

Move it! Move it! Move it!


SWAMI!

I don’t want to hear,“I don’t know what to write.”

















I know your playing Racquetball and working out with your boy. Let’s hear about it. I know your working your way through the Power to the People book. Got any opinions?


OK your going to workout with Kettlebells this week? This is how I see that going...your going to sleep-in on Tuesday and miss the workout, Thursday you’ll get there, but it will be hard. Frankly, I'm curious how your follow through is going to be.


..and what is this about your up coming races?? Like sitting on the couch watching a bunch of Nancys in nail polish colored cars is a great excuse to let your azz spread. Come on!!


GALAN!

I know your busy….BOO HOO. We all have families, jobs and workout. It took you 30 minutes to come up with a great post for your resolutions. How hard can posting your workouts, and how you felt be!?


Swami I want at least one RB and one workout post from you this week. Galan at least one workout post and one on bowling, plus some neat workout information to share. Get with it or I'll find better ways to spend my extra time!

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What’s the point?

I’ve been reading about heart rates and heart health. Apparently it’s not good to train at 90% or more of you max heart rate (Red Line Zone). So then, what’s the point? Isn’t improved performance about pushing your limits and having your body adapt?

The reported physiological changes in the RLZ include: interference with coordination (OK, I can understand this – while I’m sucking wind), increased red blood cell destruction, increased risk of injury, diminished ATP energy renewal and damage to aerobic capacity.

The ‘theory’ is that there is a high level of acidosis from the presence of lactic acid. This increase acidity in turn affects muscle cell enzymes responsible for aerobic metabolism, weakens the cell walls of the muscles, and causes trauma to the membranes of the red blood cells.

Oh come on. Kids in football camp, or marine boot camp never spend any time in the red line zone? I’m still at the bottom rung of my conditioning efforts. I’ve been increasing my tolerance and strength. Plus, I perform active recovery as part of my routine to keep the blood flowing to washout the acidosis.

The book I’m reading suggests 2-4 minutes in the RLZ up to two times a week. By my calculation I spent at least 12 minutes in the RLZ. Stupid book.

Any way if my body parts start falling off, you’ll know why.

Workout:

Clean and Press Ladders

Svetlana; 16 kg:

4 x 1/1, 2/2, 3/3

One handed Swings with Medusa and Svetlana:

24kg; 10/10; 20 seconds rest; 140 bpm
24kg; 10/10; 20 seconds rest; 151 bpm
24kg; 10/10; 20 seconds rest; 156 bpm
24kg; 10/10; 20 seconds rest; 158 bpm
24kg; 10/10; 20 seconds rest; 161 bpm
16kg; 10/10; 20 seconds rest; 163 bpm
16kg; 10/10; 20 seconds rest; 164 bpm
16kg; 10/10; 20 seconds rest; 165 bpm
16kg; 10/10; 20 seconds rest; 166 bpm
16kg; 10/10; 20 seconds rest; 166 bpm
16kg; 10/10; 20 seconds rest; 168 bpm
16kg; 10/10; 20 seconds rest; 169 bpm
16kg; 10/10; 20 seconds rest; 170 bpm
16kg; 10/10; 20 seconds rest; 171 bpm
16kg; 10/10; 20 seconds rest; 171 bpm

Cycle to finish out hour @35 minutes

Duration: 1:00:17.
Calories: 847
Fat: 35%
Max heart rate:171 bpm
% of max:98%
Average heart rate: 142 bpm
% of max: 81%

Hard Zone 80% + of HR max (Threshold and Red Line Zones): 28:36
Medium Zone, 70-80% of HR max (Aerobic Zone): 23:28
Light Zone, 60 – 70% of HR max (Temperate Zone):8:13
120 second recovery: 140 bmp – 110 bpm = 30 bpm recovery

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SOS part 2, Intervention

...I did my resolutions and I have my goals.

BUT, I've been waiting for yours.


Apparently, it's time for a little intervention.

I know your a lefty, so I'll try to appeal to your right brain. We've discussed your resolutions and the reason why you haven't blogged them. What I heard was:

"I don't like to write."













OK, You're the one that suggested this blog. You're the one that wanted resolutions. Time to get with it pal.

Step up to the plate. You'll never hit one out of the park if you never take a swing.

Every body misses the mark sometimes.

Be your own person. Don't follow the crowd...

Have some self-discipline. Don't be a pig.

You are not a loser.....

Unless you want to be.


Your friends are behind you...

and there’s a reason for that...Just kidding!!

But, you do have the choice to be a Slowsky.

or a Mutant.

So, pull yourself off that couch...

Get moving...

Start working on your knee exercises, your dead lifts, and your resolutions.



No more lame excuses.



Seriously. I'm behind you 100%. But I can't do it for you.

You need to establish your own vision.

Proverbs 29:18 (King James Version) Where there is no vision, the people perish: but he that keepeth the law, happy is he.

God Bless and have a great 2008!

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Awful Candy Bar

Awful Candy Bar
or – Bad Day at the Orifice

Swami talked me into getting some energy bars. Ish. I should have known better.

Energy bars are just more crap that desperate people think will cure their problem and make them bigger and stronger – well they’re half right. There’s more fat and sugar in these bars then any real nutrition. I should have used my better judgment. When I was in seventh grade track I had a candy bar before every practice. It didn’t do me any good. It didn’t help my performance then and now I’m putting up with crummy taste too. I can remember in the late 70’s reading an article in my Dad’s Runner’s World about the cons of sugar before a workout. What was I thinking?

Instead, I bought something that looks and tastes like it came from the business end of Jabba the Hutt. “Come over to the dark side, Luke,” and look what I stepped into. I must not be as bright as Cheech and Chong, I not only stepped in it I bought 24 of them.

Well the proof is in the pudding (pun intended). I had a crappy workout. I just couldn’t perform. Next they’ll be making saltpeter bars……I better go check the ingredients on that bar.


Workout:

Clean and Press Ladders

Svetlana; 16 kg:

4 x 1/1, 2/2, 3/3

One handed Swings with Medusa and Svetlana:

24kg; 10/10; 20 seconds rest; 133 bpm
24kg; 10/10; 20 seconds rest; 143 bpm
24kg; 10/10; 20 seconds rest; 149 bpm
24kg; 10/10; 20 seconds rest; 152 bpm
24kg; 10/10; 20 seconds rest; 153 bpm
16kg; 10/10; 20 seconds rest; 156 bpm
16kg; 10/10; 20 seconds rest; 159 bpm
16kg; 10/10; 20 seconds rest; 156 bpm
16kg; 10/10; 20 seconds rest; 157 bpm
16kg; 10/10; 20 seconds rest; 156 bpm
16kg; 10/10; 20 seconds rest; 157 bpm
16kg; 10/10; 20 seconds rest; 156 bpm
16kg; 10/10; 20 seconds rest; 156 bpm
16kg; 10/10; 20 seconds rest; 155 bpm
16kg; 10/10; 20 seconds rest; 156 bpm

Cycle for 30 minutes

The workout was for 46.23 minutes.

I burned 594 calories (40% fat).

My max heart rate was 158 bpm (90% of max), and the average was 135 bpm (77% of max) (I did not included C&P’s for the HM measurements on this workout). I spent 13.54 minutes in the target zone (144-158 bpm).

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Attitude

The longer I live, the more I realize the impact of attitude on life.

Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company... a church... a home.

The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude... I am convinced that life is 10% what happens to me and 90% how I react to it.

And so it is with you... we are in charge of our attitudes.

- Charles Swindoll

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Two steps forward one step back

It’s been a little while since my last workout. Last time I posted I was down to 235, well I’ve managed to eat my way back to 240. Merry Christmas.

I took a little break since I had Kt over Christmas. I was going to startup again yesterday, but went out with Swami and consumed a pizza and several beers. Also saw the world’s worst movie: Aliens vs. Predator – Requiem.

Oh well, time to pay for my sins.

Workout:

Swings

Medusa; 24 Kg
Double swings – 20x2 (what was I thinking?), 15x3

Svetlana; 16 Kg
Singles 5/5/5/5 x 5

Cycle for 40 minutes

Rough start, coughed up a little carbon. Ended smooth.

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Format update

Testing changes to the blog format. Scoundrel was whining again... Didn't like the spaces between post title, post and picture. I was trying get a little more space. Things seemed cramped. I have done some tweeking. Let's see if it made any difference or appeases Scoundrel.

It seems that when you add a picture, a space is inserted at the top. Not sure why. The easy thing to do is delete the top line space. Not sure if that is technically too challenging for Scoundrel though.

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