Monday, September 29, 2008

Oh that one hurt.

Monday's work schedule has changed and I now have 7 clients in a row, which is a lot for this old man.Especially with a wake up call at 4 am( although my own inner alarm prefers 3 am for some reason). But one needs to make hay when the sun shines and so it goes. This means I have to hit the gym asap when I arrive home from the commute before my get up and go gets up and goes!
This is even more fun when the monday workkout is sheer work incarnate in the form of SWINGS!
Now although my wife is the swing Queen I am NOT the swing King and these kick my ass on a regular basis.Made sure to eat a bit during the day( almonds and metrx protein powder drink with milk and OJ) to have some fuel in the tank when I hit the platform
My weight has settled in at 155 which feels just fine( my old cycling race weight) and I am getting back to the warrior diet. It just feels better to me, and, as the Hungarian RKC team said,"eating just makes you hungry". SO true imo, of course in my recent experience NOT eating just makes me skinny. Too skinny and that's no good either.
As the good Jewish Buddhist I am I know the middle path is the best way so I am working towards it.
I decided to not punish myself as much as usual and let myself switch over to two hand swings after my one arms were dead to ( artificially, I know) pump up my swing volume.Hey, gotta start back somewhere.I am just excited as all getup to see that I can handle some two hand swings as well.

One arm swings
16 kg x 10/10x2
24 kg x10/10
32 kg x10/10 x10 sets
200 reps
14,400 lbs

Two hand swings
32 kg
20 reps x5 sets
100 reps
7200 lbs

total swings = 300
total pounds= 21,600

not a bad day. My love came into the gym to hold my hand as she kicked my ass into working each rep as hard as possible. Very hard to slack when she is watching me swing.especially after the 1400 rep workout I witnessed the other day. It was bad enough to struggle through my 20 rep swing sets with the 32 realizing she had done 16o continuous AFTER 600 reps with the lighter weights previously.Just inconceivable to me, really.
BUt she provides a great example of what is possible so I keep reaching.
The good news is that the 32 kg felt pretty light in my hands and on my hips, I was just beat tired but the strength was there.Good news. Hands held up very well and it definitely works for me to take a bigger "bite" into the grip in these instead of trying to maintain a upper hand hook grip. That always tears up the calluses.
I tried a few sets of H2H transfers with the 32 kg as I really wanted 400 reps but adandoned it as the calluses did start to heat up. Another day.

Snatch Holds
16 kg xone minute x 3 sets

I made sure to get these done and upped the time from last weeks paltry 30 seconds to a full minute. Will stay with this weight til I can get three sets of 2 minutes each arm. Overhead right arm position is getting much better. Bikrams is helping for sure and these are helping bikrams as well

Two hand Casts
15 lb CB x 10/10 x 2 sets
One arm casts
15 lbs x 10/10 x2 sets
two hand casts
25 lb cb x 10/10 x 2 sets

this went great and it seems the two handed warmup does wonders for alleviting any elbow issues when I switch to the one arms. more good stuff.

Cable pushdowns
25, 25

hell I just like big triceps, what can I say. They finally don't hurt my shoulders.

bw 155
bf 7.3%
water 61.8% tomorrow.


leslie said...

Impressive workout! Oh, I stole your "datsit" for one post, but I did give you credit. It won't happen again! :)

Mark Reifkind said...

thanks leslie. as long as you credit me it aint stealing,lol.

Jordan Vezina said...

7 in a row, man that does hurt. I've found if I go past 5 in a row I start turning into a zombie. :)

Mark Reifkind said...

yea jordan five is perfect, six is fine but 7...

tough to stay motivated but thats the job.

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