Monday, November 30, 2009


I got serious and did
1-3 will williams pull up protocol x 5 ladders
4x4 24KG windmills
4x7/8 double 24KG chest presses
and assorted core drills from Bullet Proof Abs (dragon flags, scissor sit ups)

5x5 of

24KG Renegade Rows
24KG KB burpees-to-suit-case-dead-lifts

PS: after reading Bulletproof Abs, my dragon flags have gotten almost decent. Expect a video showing some progress soon.

Friday, November 27, 2009

Update and Upkeep


I ran a mile in my new Vibram 5 Toe shoes. At two points on the track I would stop on do planks- F, R, L.

Got Bullet Proof Abs by Pavel. Like most of his books, once you get past some marketing, the info is amazing. The drills in that book are scary.

Thursday morning was awesome with a 5x5 workout doing

5x5 double 24KG swings
5x5 double 20KG C&P
then a different drill per round from Bulletproof Abs...
shin-to-bar leg raises(not in BPA)
scissor sit ups
Janda sit ups (w/ wife holding my calves, makes a HUGE difference)

Monday, November 23, 2009

Two more in

Saturday I did a little something-something- no big deal. 5x5 double MP's w/ the 20KG's.

Sunday though, was real. Sunday I did

3 sets of of 2 different Rounds.

R1 x 3
20 32KG swings
pull up routine ladder. rep ranges went 1, 2, and 2. 3 wasn't happening
(you cycle through diff pull ups w/o taking hands off bar. you change han positions at the bottom of your pull up so it goes overhand hands together, regular, one under/one over, chin up, one under/one over, regular)

R2 x 3
24KG Renegade Rows 3/3 (could have done more but haven't done these in a while and this is a serious drill I am sore from the 3x3 I did.)
5 KB burpees to suit case dead lift.

On the way back to awesome. Not there yet... But close.

Friday, November 20, 2009

REAL workout #2

Pushed the envelope a little farther Wed and got serious. \
4 rounds this time- YES!

35 seconds rope work (varying modes)
5 double 24KG chest presses
5 strict pull ups
4 R/L 24KG windmills

On as rounds went up I added a rep to the chest presses so by round 4 I was doing 8 reps.

This workout was hard but felt GOOD. Got chest X-Rays back and I don't have pneumonia or anything else. Shortness of breath has just been getting over the H1N1 so I am cleared to push myself back to a full recovery. I can honestly say that after 2 actual workouts, it is already getting easier. It's a brave new world friends!

Tuesday, November 17, 2009


I put on my big boy pants and did a real work out. I wanted 4 rounds. I got 3, but that's ok b/c I am sore today. Awesome! Haven't been sore in almost a month or maybe even longer.

3 Rounds of

20 32KG swings
5 double 20KG front squats
3R/3L 32KG 1 legged dead lifts
core work (R1= alt leg raises, R2= v-ups, R3= F, R, L planks)

My lungs HATED this. It was hard. I was sucking wind- HARD. Chest X-ray results should be here by Thursday. I am going to keep pushing it and assuming I just need to strengthen my lungs back up until a doctor tells me otherwise.

Today is going to be some rope work (w/ the firehose), some pull ups and some KB chest pressing

Thursday, November 12, 2009

Sucking Air

Tuesday I did 5 rounds of
10 24KG swings/ 1 TGU L/R
rest 1 min

Then I jogged a mile. My lungs almost collapsed.

Wed I did body weight day.

3 rounds of

15 naked warrior push ups, 20 v ups, 2rep-5hold chin up drill

Killed me. Chest Xray today. Having no lung power SUCKS.

Tuesday, November 10, 2009


Friday I did 5 rounds of

10 24KG swings
1 min rest
1 20 KG TGU R/L
1 min rest

Saturday I did 2 rounds
2rep-5hold chin up drill
10 alt leg raises
15 naked warrior push ups
2 rounds 1-3 will williams pull up ladders
30 v-ups
15 naked warrior push ups

Sunday and Monday off. Today I am doing swings and TGU's again

I have been short of breath and these workouts have been hard. I haven't been pushing myself b/c I don't know what is wrong. I went to doc today and got a chest x-ray to make sure I don't have pneumonia. Doc said I most likely don't and it is my lungs taking a hit from the H1N1 and it will take time to recover. If that is in fact the case, I am going to step up workouts a bit and push myself more (not excessively but in a healthy way)and get my lungs back. I will find out tomorrow on the lung situation.

Friday, November 6, 2009

Couldn't Take it Anymore

I worked out yesterday. Nothing too brutal. But I figured that I needed to do something, if for nothing else to try and strengthen my lungs.

I did the filthy 50 minus the burpees so without setting down the 20KG bell
5 rounds of
5 swings L/R
5 snatches L/R
15 seconds rest
45 seconds plank (per round F, L, R, then 30 v ups)

This was only about 45% as bad as I thought it would be. I was fine until I started round 4, then my lungs started to hurt. After round 5, my lungs were really tight. I walked 1/3 of a mile to cool down.

I am going to keep doing workouts like this until I recover. Today will be heavier swings 10 sets of 10 (or 5 sets of 20, not sure) with the 24KG. I'm taking it back.

Wednesday, November 4, 2009

Tedious Tedium

so i'm still not 100%. don't have a lot of energy. the H1N1 flu kicked my ass hard. all i did last week was rest and eat- A LOT and i still lost two pounds! wtf!?

i did a little workout sunday, 50 push ups, 30 pull ups and 3 rounds of 10-2 twists. haven't done anything else yet b/c i don't really feel up to it yet. i am not happy about this.