Condition Kettlebell Gym

Monday 8/3 - Light day - train at 9AM

Think I can get 5x(1,2,3) on my heavy day, so I am adjusting for those numbers.

5 x (1) 16+8kg

5 squats in between each double press

2×20 deadlifts - jury still out about what I am doing here. High reps low weight or low reps high weight.  I am still leaning towards  low reps heavy weight - it’s my gut feeling.

UNDEREATING:

2 coffees with milk

Greek Yogurt with Raspberries (PWO)

Ginger Jive juice (unpasteurized)

Arden’s Detox

2 cheese curds

FEAST - 8PM from Whole Foods Hot Bar

Week 2 of WD for Fat Loss focuses on high good fats and no non vegetable carbs.

salad - spinach/romaine/carrots/artichokes w/olive oil and baslamic vinegar

steamed zuccini with olive oil

collard greens

turkey picadillo

medium avocado - I counted this as my “nuts”

Notes: I probably did better today than any other day, but was STARVING by 8PM after teaching classes.

Tuesday 8/4

Variety Day - Trained at 5:30PM

Ken Froese is heling me with a snatch program for a fellow RKC and he asked me to test my grip strength by doing as many snatches with a 16kg switching hands only once.  I only got 22R+22L = 44 total.  Boo.  He said it was a good start - haha.

UNDEREATING:

Because I ate dinner so early some is before the Feast and some after the feast

Before: coffee w/cream, 16 oz Arden’s Detox juice

After: 2 cheese curds, Beware It’s Pear unpasteurized juice, Grand Slam from Arden’s Garden (1 oz wheat grass, 1 oz cranberry juice, 1 oz lemon juice, 1 oz pressed ginger - all unpasteurized)

FEAST 1:50PM

pea and pecorino salad with salt and olive oil

pickled eggplant, shallots, and celery

meatballs

2 handfuls of Brazil nuts (which I found that my dog likes, too.)

2 hours later, I ate a couple spoonfuls of hummus and bean paste

Notes: probably NOT the best day.  Haha.  Cream in my coffee, peas and pecorino probably doesnt REALLY count as a salad, fermented veges are not exactly cooked veges, meatballs are NOT lean protein sources, you get the picture… This was about as much of a stretch as there could be!

Wednesday 8/5

Medium Day
Undereating

coffee w/cream

Veg-a-holic juice (unpasteurized)

FEAST - 9:15PM

It was SO good. I went to a pre-book launching party for an organization called Crave thinking that there were be appetizers that fit into this week’s feast.  There weren’t so I had to wait until after.  Two glasses of wine and a “crave-tini” at the party and I was ready to FEAST.  We went to the restaurant in my building called Serpas and I ordered the grilled scallops and julienne zuccini.  I double checked that there was no rice, potatoes, or grits and the server guaranteed there wasn’t.  Well, there was.  Boo.  At that point I ate the mashed potatoes hidden under the giant scallops and veges.

Thursday 8/6/2009:

Did my Medium day this day instead of Wednesday.  I spoke to Dan John about the deadlift dilemma.  We talked for about a half hour (he is very very nice and super helpful.)  He suggested that instead of doing 5 squats between press ladders that I do his clean and squat ladders 3x(1,2,3) after presses and then keep the lightweight deadlifts for 2 sets of 20.

5 x (1,2) 12kg+16kg

Clean and Squat ladders 3X(1,2,3) 16kg+16kg

2 x 20 deadlifts

Undereating:

unpasteurized watermelon juice

2 coffees with cream

unpastuerized veg-a-holic juice

nori bites (raw nuts and seaweed)

2 cheese curds

1 egg

greek yogurt

FEAST

The Z health crew came in tonight so we went out and had pizza.  It wasn’t structured the was a feast should be.

Friday - 8/7/2009

VARIETY DAY

Hosted the R-phase certification so all weekend was devoted to DJM.

Undereating:

coffee with milk

latte

unpasteurized veg-a-holic juice

2 miso soups

seaweed salad

yogurt

FEAST 7PM

salad with cucumber wasabi dressing

turkey chili

2 beers - I know, beer is not on WD

Sat-Tues

A big blur of Z Health, taking cold medicine and getting the A/C fixed.  Didn’t train or eat correctly and I am going to have to crunch it all in next week.  I know that isn’t recommended, but that is what I am going to do.  Heavy day Wed, light day Thur, med day Fri, heavy Sunday.

Tuesday 8/11

still sick so not training

Undereating:

coffee w/cream

fruit cup

coffee w/cream

FEAST 8PM - high carb day

salad (spinach, walnuts, gorgonzola, olive oil)

steamed zuccini

green beans w/olive oil

cous cous w/pulled pork (no sauce)

1.5 glasses of wine

Wednesday - 8/12

Heavy Day (that I should have done Saturday)

I was completely out of gas.  Probably from being sick and not training since last Thursday.

clean/squat ladders 3x(1,2,3)

deadlifts 2×20 16kg+16kg

I hate hate hate squats so I did them first and alternated with the deadlift sets.  Don’t think I am supposed to do that, but I tried it because I always dread the squats at the end and wanted to get them over with. By the way my press ladders went, I dont think it was a good idea.

Press ladders 16kg+16kg

1x (1,2,3) 2x (1,2) 2x(1)

Feast 8:15PM - High Protein day

cucumber/tomato salad

cabbage(steamed)

cilantro lime chicken

coconut chicken w/zuccini

2 glasses wine

Tags: Enter the Kettlebell, kettlebells, Return of the Kettlebell, Warrior Diet

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