Thoughts and Week in Review, December 27, 2009
By Sandy Sommer RKC on in Dietary & Nutritional Planning, Sandy's Journal, Training Tips & Tricks
Another interesting week has past and this one presented more challenges than most what with the Holiday season!
One thing I think we all must be cognizant of is that during the Holiday season is that compliance with nutrition and training is fairly challenging. You must do your best obviously, but this time of year is wrought with landmines. Certainly feeling guilty about any missteps is wasted energy and may be in fact, worse for you than any lapses. So please just move on. There is a new beginning right around the corner with the start of a New Year!
- Monday: Weigh in was 182.8 so traveling to MI certainly did a number on my nutritional plan the week before but not that big a deal frankly. I started my Purposefully Primitive periodization workout under Marty Gallagher‘s tutelage as well. First session was Front Squats using 135 lbs for 4 sets with 5 reps a set. Additionally, I did Pavel’s pull up work and completed sets of 8,6,5,5 and 4 reps.
- Tuesday: Again did pull ups in sets of 8,6,5,5 and 4 reps. Also did 4 sets of 5 reps of barbell presses of 100 lbs for 4 sets. Felt very strong and like the way that these presses feel.
- Wednesday: Felt terrible with my pullup routine and have figured out that I need to do these just three times a week so I can properly recover. Could only do 5 reps the first set so I aborted rather than do them poorly. Practiced Turkish Get Ups for 10 minutes after the failed pullups and then did 100 swings in sets of 10 on the minute with the 40 kg kettlebell. I concluded the workout with 32 kg kettlebell snatches. I completed 50 reps in 5 minutes.
- Thursday: Deadlift workout today. Did a warm up with 135, 185, 225 for one rep and tehn did 5 reps per set for 4 sets using 255 lbs. Really felt powerful and did them in just under 9 minutes. Pretty fast.
Off the rest of the week.
Train with purpose,
Sandy Sommer RKC
8 Comment(s)
By Dale on Dec 27, 2009 | Reply
Sandy,
Nice post. I got some good kettlebell workouts in while in VA and made videos of them. I was pleased with my workouts but did not eat good and paying for it now:)
Dale
By Sandy Sommer RKC on Dec 27, 2009 | Reply
Dale,
Happy Holidays! Fair workouts and abysmal eating for me. Will get back on track after the New Year!
Train with purpose,
Sandy Sommer RKC
By chris sarangoulis on Dec 28, 2009 | Reply
Sandy,
Good to hear your doing well!
I have managed to stick to my newest rule of “No Baked Goods”
It is very simple to follow and explain to others. I have managed to stay away from cookies, cake, brownies, pie, etc. Now that Im off the suger it is becoming easier to follow. I hope this can be my weapon to stay lean through the holidays, one more week to go!!
Chris
By Sanddy Sommer RKC on Dec 28, 2009 | Reply
Chris,
That’s a great strategy to follow but I haven’t been nearly as compliant. We did manage to give away most of what we had leftover so I think the storm has passed. How’s the training going?
Train with purpose.
Sandy Sommer RKC
By chris sarangoulis on Dec 28, 2009 | Reply
Sandy,
Training is going well, I have lost six pounds and I am more lean than ever. My side muscles feel like bricks! I am doing all of my workouts with a 20kg bell. I have noticed that when I go running I can breathe through my nose for most of the run. I have increased flexability and core strength greatly which has allowed me to do my favorite physical activity better…Surfing! Santa brought big waves for xmas
Chris
By Sandy Sommer RKC on Dec 28, 2009 | Reply
Chris,
So glad to hear that training is going well. It’s amazing how training properly with a kettlebell really sets up general strength and conditioning as well as body composition. Keep it up my friend:)
Train With Purpose,
Sandy Sommer RKC
By George on Dec 30, 2009 | Reply
Chris,
No baked goods??? Not easy for us greek boys! Good goin though
By chris sarangoulis on Jan 4, 2010 | Reply
George,
That is right! not one baked good. My secret weapon was Lindt 85% dark chocolate. It has ony 5 grams of sugar per four squares and once you get used to it, its delicious. while everyone was eating pie and cookies I would have 1-2 squares to satisfy my sweet tooth. Plus the chocolate is loaded with antioxidants. I Have no regrets or feel as if I have deprived myself of anything.
Chris