Tuesday, July 31, 2007

legs don't fail me know

July 31th Tuesday



Yesterday I was asked by one of the ladies attending my fitness class, how to "work the legs". I was not sure how to answer that question, as it is such a lengthy complex answer. So I demonstrated her and for the benefit of the rest of the class, an example of training the legs from warm up, stretching to power and ballistic movements. She will most lightly to cussing me this morning when she try to walk around today. I did not tell them I trained as a speed skater in my early years, and If any one with speed skating knowledge, the training is all legs and boarders on inhuman.

Today we are going to training the legs like the old days, and take back some the the pain I inflicted last night.




  • Warm up on heavy bag, with light kicks and punches

  • 50 KB swings with 16Kg.

  • 50 figure 8 and catch.

  • KB box squat 12" box 8kg, 12kg, 16kg. 20kg, 24kg, 28kg, ....10 reps each with 2 bells.

  • 50 chin up in sets of 10

  • 50 DB power cleans with 50#

  • 50 tire jumps

Later in the day we did some bike intervals. I have not ventured in to that world for some time and had forgotten why I don't kick the watts up instead of steady state riding I normally do. after about 5 one haft mile intervals, I was inclined to keep this as an experiment. anyway it can't be a bad thing, as the ride back home allowed me to stay in the saddle all uphill.

Sunday, July 29, 2007

Don't be a doper

July 29Th.

the Tour DE Farce is ending today providing us with 2 weeks of coverage of pro cyclists who would like you to believe that you can push yourself 100+ miles a day without some help from the chemical industry. Fallen hero's, like pins in a bowling alley. Some of the worlds best could not even make the starting line, being disqualified long before its start for not passing their piss test. Now there is talk of not having he Tour any more for lack of finding a "clean winner". If all sports took that action what would all the couch potato's do on weekends?
But I was aware of all the substance abuse taking place in that sport , it just Fry's my ass to hear our mass media selectively chastise the sport of bicycling, then provide a pass, to football, baseball, and basketball stars, all having track records of using drugs. The media has a respectable name for dope........Performance enhancing drugs.
Well, I drank 3 cups of coffee which is sufficient to be called performance enhancing drug of chose, caffeine.
25 miles at 18 MPH pace on a overcast humid morning.

20 clean and press
20 ring pull ups
2o snatch grip dead lifts
20 get up sit ups
all times three.

Saturday, July 28, 2007

If you are fast you my last.


Sat. July 28



Track training. It is the purest form of running and the best environment for hard intervals. I am lucky to have a modern rubber surface track near me so I no excuse not to do my sprints at least once a week. Today its 100 meters x 15 sets with 10 push ups on each set. Times were not taken until I feel my legs are back to pushing them to the limit. Pulse rate never got above 120BPM but its still good cardio.
Every time I go on the track to do sprints I think of Ben Johnson, the star who was kicked out of the Olympics for doping. Lets just say he as the only one caught at the time, but the image that people saw as a highly muscles track star who was jacked up on drugs. He did appear to be large but in reality, he only weighed a buck -seven but looked like two bucks. That is what low body fat can do it you train fast and hard.

Thursday, July 26, 2007

sir can I have another ?

July 26Th.

I just completed my third now world famous 300 workout. No I am not trying out for the sequel, I just like the circuit type of training that they used. It down to 22 minutes which is not bad for a for a ageing fitness junkie, but I use my own standards to judge my progress. Anyway it not a bad Work out of the day, using Crossfit's terminology of rep, set combos and I am for the first time seeing progress in my external obliques. There is a small down side, your shoulders take a real beating from the pull ups or the KB presses. Our maybe the volume. My shoulders are like stone and sticking out like never before, and that's from someone who trains with Kettlebells five days a week in high reps.

As I finished today I could not begin to wonder what the rest of the fitness world is doing. Maybe I should be in a mega gym, walking on a gerblemill, staring at a plasma screen TV, looking at CNN latest Iraqi bombing. Or maybe I should had joined one the the classes, that sits on the plastic balls and curls 5 lbs lime green dumbbells. NO F#@K ing way! Besides, unless I have my Ipod, with Slayer music, I would have to hang myself from the power rack hearing all that dance music. No I am home in my Garage Gym, with all the tools necessay to become fit, strong and above all; effective.
25 assisted pullups
50 reps of barbell deadlift
50 pushups
50 flags with 95# barbell
50 clean and press with 16Kg kettlebell
50 box jumps on 20" box
25 pullups.
22 minutes time. or 2 minutes less than last week.

sir can I have another.