Thursday, November 26, 2015

Thanksgiving ruck

After that disaster Monday night I am even more thankful than usual for my health and ability to move like a normal human being again. And of course my beautiful wife and family, but that goes without saying.

I came back strong and today's ruck was fast and easy as well

46 lb pack
Six laps
55  min total time
3rd lap= 8:10
5th lap = 8:00

 Bw  163.4
Bf 13.4 %
W 55. 6 %

ok one day off then a MEGA Beast workout 7 sets of 9/9 and 3 sets of 8/8

I am taking today off the keto diet and eating my bodyweight in stuffing, mashed potatoes and desserts. Perhaps some turkey too but that takes up so much space :0 )


Wednesday, November 25, 2015

Speed swings 15 min, walking lunges,parallel pushups, rear delts

Well just when i was bragging how healthy I was , that night I came down with a bout of labryinthitis that made me think I was going to die. I went from being a little woozy to not being able to move AT ALL without the world totally spinning in about 30 min. I was literally stuck to the bed, face down and even moving my eyeballs made me completely disoriented.
Scared the living shit out of me.

Just a bit disconcerting. Then I started throwing up and had to move. Crazy. Just seconds from calling the paramedics a friend of ours, a nurse, came over and checked me out and gave me dramamine for motion sickness, twice ( after I threw them up :) )  and told me it was vertigo and I wasn't going to die.
I still wasn't so sure but after an hour of 'exhaling' it slowed down and I slept.
Took the next day off and slowly but surely everything returned to normal
Some water I got in my ear during my Pensacola swim messed up my inner ear it seems and set this thing off.

It was one of the, if not THE worst moments I have ever had, and I have had much more than a few of crazy freaking physical shit happen to me.
But now I'm good, like it didn't happen and the workout today was strong as hell.

You just never know

Speed swings
24 kg
15 min
30 sets of 10
300 reps
15,900 lbs

Didn't even start double breathing til 11+ minutes and then only part time. Felt strong. Very weird, all things considered.

Walking lunges
4 laps of 40 steps
not bad not unbroken but strong even in my fatigue. Each sets takes 1 min 10 seconds and we are going equal work to rest. so it's not a slow pace

Parallel pushups

75 total
strong but hell of a pump  and 'tricep death'

db rear delts
3 sets of 15 with 15 lbs

these are actually getting stronger . should do 4 sets but not quite ready for it. need the work though.

ok ruck up tomorrow before stuff up. definitely going to break the keto diet tomorrow!


bw 163.8
bf 13.1
w 55.6 ???!!

Monday, November 23, 2015

115 lb Military press PR!, 48 kg belt squats,Floor pushups, crawls, side delts

This was STRONG! Didn't expect to feel this good but after Sat's swings, Sun's strong ruck this was a nice trifecta. One of the few times in memory( forget recent) that my body didn't hurt ANYWHERE. Crazy. I almost felt like a normal human being. Even my shoulders didn't hurt. I hoped it would transfer to the workout but I had no idea.

It did come to my thoughts that perhaps having such low carbs and high MCT fats might have helped this by reducing inflamation but who knows? My bodyweight is not changing nor my body fat but I do feel tighter and bigger and much less soft. So we'll see. But it's not giving me any energy problems and it's been a progressively stricter five days now

Mil Press
 stick x 5 x 2
65 x 5
     x 2
85 x 3
100 x 2
115 x 5x5!!! all time PR

Belt squats
 48 kg x 12 x 4

the easiest they have ever been and my ankle dorsiflexion is the best yet too. I am really sitting down much better and my knees are traveling forward better than ever

Floor pushups
 4 sets of 21
easy peasy NO clunking

3 sets of 60 ft

strong here too.

Side laterals
3 sets of 15-10 with 15 lbs dbs

this is really helping balance the shoulder tensions

ok that was excellent! this is a real and great PR


Sunday, November 22, 2015

Sunday Ruck: Strong

Very solid twelve laps today,especially on day four of very low carbos. Kind of a surprise but a good one.
Not shooting for ketosis just yet; just inching my way into the change although the carbs are very low. My only "breaks" are one yoghurt with none of the filling ( noosa ah I'm going to miss that) and the wine which although is low carb feels like it's cheating but hey I didn't make the rules

No real side effects from yesterday  either

50 lbs Ruck ( down 4.5 lbs from last week. it's heavy enough I think)
1:50 min
twelve laps
6th lap = 8:05
11th lap 7:55 !

bw 164.4
bf 12.5 %
w 56.6%

strange numbers I thought I'd be lighter. feel much harder overall

this is fast as we've gone the course. felt very strong the whole time although, like last week, hammies are more tired than usual

if things go well it's 115 lbs for sets of 5 in the press tomorrow


Saturday, November 21, 2015

44 kg One Arm swings, barbell hack squats, wt pushups, curls. rear delts

Only having to do five rep sets now seems like a vacation no matter how heavy. these were the strongest swings I have done with the 44. The highest, the fastest and the most controlled. the training is working. The workload seemed like nothing. perfect. Sets the stage for next weeks push with the Beast, climbing ever close to the goal of 10 sets of 10/10

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 4/4

44 kg x 5/5 x 5 sets
100 reps
9700 lbs work

Hack squats
55 x 12
95 x 12 x 4 sets

very close stance and really focused on pushing knees forward at bottom. felt great

Horiz pushups
30 lbs x 12 x 3 sets


barbell curls
45 x 10 x 4 sets

band rear delts
3 x 15

great workout. very solid
bw 163.4
bf 12.9%
w 56.5%

datsit big DRY ruck tomorrow


Thursday, November 19, 2015

Thursday Ruck, light and fast

Good one today. Took the 30 min ride home  to prepare and it made a difference even in the ruck. Solo today so started a bit slower than when with tracy but speeded up at the end

Ruck weight = 46 lbs
6 laps
55 min
4th lap= 8;03
6th lap= 7:43!

not bad cardio either. But lighter sure makes a huge difference all the way around. 5 lbs in the ruck makes it MUCH heavier.

Also definitely could feel the hamstrings from yesterday! Back was fine

ok day off and then 44 kg for 5/5 x 10 , strength and power emphasis


Wednesday, November 18, 2015

24 kg speed swings, 17 min, walking lunges, parallel pushups, rear delts

This was a tough one today. Just not taking enough time to 'gear down' mentally before I hit the gym for 17 min straight of as high intensity reps as I can. Have to make sure to use the drive home on Wednesdays to really get in the zone before i do these high volume workouts.

If I don't, I waste too much time in the first 5-7 min getting my head out of my ass. right now I'm working right up til I hit the gym and that's gotta stop. the drive home is a perfect 30 min transition that I'm not taking advantage of. now I will

It wasn't that bad and power output wasn't that low but I've done better. but the good news is that even though it was a tough day it still got done and it was ok. Started double breathing about 7- 8 minutes in and that's never a good sign. That made it much easier though and around 11 minutes I settled down mentally and got to a strong place.
I'm a slow warmer upper :)

Speed swings, 24 kg
34 sets of 10 15;15
340 reps
17 min
18,020 lbs! 9 tons!

Walking lunges
4 sets of 40 sets

no weight yet but good solid lunges. last two sets unbroken which really sucked

Parallel pushups
4 sets of 20 solid

db rear delts
3 sets of 15 with 15 lbs

ok ruck up tomorrow
bw 165.4
bf 12.5%

starting to lower carbs, increase fats, especially coconut oil and products and starting to think about a ketogenic diet.
I'm close now just have to drop yoghurt and change my evening meal to fats and proteins. Just NOT giving up red wine no matter what :)