20s are Too Light...

The weekend started off right for me with a great "digital disconnect" day. Once per week, just like how I fast and take a break off food, I like to do the same with social media and communication.

My digital disconnect day just involves me fasting off the computer, blackberry and telephone. I usually do this when I know that everyone that I need to communicate with at that given moment is with me (ie. Rozanne and my 5 kids).

I also did the heavy day of Geoff Neupert's Kettlebell Muscle and found that it was really easy using 20kg kettlebells.

According to Geoff, the 3rd day of lifting in this program is supposed to be - and I quote directly from page 62 - "MURDEROUS".

I was expecting my heart to be beating out of my chest, my grip to be completely smoked and my legs and shoulders to be screaming in submission...but they weren't. So I'm going to amp things up and use the double-24s.

Next workout day is on Tuesday...although my week is pretty light this week, so I may get some time tomorrow to start early. We'll see.

Enjoy the rest of the weekend!

Go Giants.

-Chris

"Off" Day and "Light" Training

I took the day off yesterday, so nothing to report other than this cool article that I read on my buddy, Brad Pilon's Blog...

An ESSENTIAL DIET HACK by Brad Pilon

Seriously, if you have kids, you should read that article.

I got a lot of sleep today getting up at 6:30am, which is about an hour and half later than when I usually wake up. I guess when your body tells you that you need it, you have to listen.

Day 2 in Kettlebell Muscle is a "Light" Day. Only 3 exercises, pretty basic, using the same sized bells (so for me the double-20s).

To tell you the truth, today almost seemed too light because I wasn't straining by the end of the last set. But I assume that's why it's called a "Light" day. I'm trusting this program nonetheless and will be following it to a "T".

Besides, Day 3 is the "HEAVY" day so I assume I'll be pretty taxed after that.

I've also decided to alter my training schedule. I'd like as much rest as possible between Day 3 and Day 1, so I'll train heavy this Saturday and then start my training again on Tuesday.

I like this idea for a few reasons...

1) Mondays are hectic in our house with everyone getting set for the week. If there was one day when my workouts get pushed to the side (and that's not often), it's Monday.

2) Tuesdays are relatively light days for me (I usually don't take clients on Tuesdays and focus instead on working on my websites - KettlebellWorkouts.com and FitAndBusyDad.com). This included filming at the gym, so if I'm there, I may as well train.

3) Sunday morning workouts will by my heavy days from now on and I like the idea of training heavy and then usually not having to worry about anything else business related for the rest of the day ... it's like a "me" day.

So, here's what I anticipate the week to look like....

Monday - OFF

Tuesday - KB Muscle "Medium" Day

Wednesday - OFF

Thursday - Bodyweight Training and/or Deadlifts

Friday - KB Muscle "Light" Day

Saturday - OFF

Sunday - KB Muscle "Heavy" Day

We'll see how the next few weeks pan out.

Chris

Bodyweight Training Junkie

It's a cold day in Toronto today, so I made sure I layered up and got out my "lobster claw" cycling mittens. Even though it's frosty outside, I still love being on my bike and plan on riding throughout the winter. I have one of those "dutch" bicycles that was engineered and made in Copenhagen and is meant to withstand the snow, ice, slush, etc.

Now onto the musclehead stuff...

Kettlebell Muscle requires you to do your workouts 3 days per week. That's it.

But, much to Geoff's chagrin I'm sure, I'm adding an additional day of just bodyweight training.

See, I'm a bodyweight training junkie and I like the idea of knowing that I can bang out 20 chin ups or 20 pistols. An added bodyweight day will also allow me to mess around with new training programs and exercises.

So today, I did a bit or an unstructured workout and then hit the foam roller and the stretch bands pretty hard for some much needed soft tissue and flexibility work.

Here's how today's workout went down...

1) Chin-Ups - 5, 5 @ 25lbs, 5 @ 35lbs, 5 @ 45lbs, 10

2a) Dips - 2 x 15
2b) Pistols - 2 x 8 per leg

That was a pretty quick workout but my biceps and lats are feeling it from the chin-ups.

On my bodyweight days I'll mess around with the rings and probably start incorporating some handstands and maybe some TGUs.

Tomorrow is an "OFF" day, so I won't be doing much - maybe the foam roller again.

Then it's back to work on Thursday with Kettlebell Muscle.

Chris

New Program: Kettlebell Muscle

Since it's November 1st today, I'm starting a new program. I'll be training at home (for the most part) doing my buddy, Geoff Neupert's Kettlebell Muscle.

So as to not divulge the intellectual property of the book, I can't post exactly what I'm doing (you'll have to get the book for yourself), but I'll give you some of the training breakthroughs that I experience over the next 6 weeks (maybe more).

Check out Kettlebell Muscle HERE
I'm using double 20kg bells (the program requires that you start with bells that you can comfortably press for 10reps) for the first few weeks and then will re-evaluate after the first phase.

As a trainer, I can't tell you how nice it is to use someone else's program. To not have to think and just do the exercises is a breath of fresh air. Mind you, you need to use the program of someone you trust (and there are less than a handful that fit that bill for me - Craig Ballantyne, Jason Ferruggia, Pavel & Geoff being among the few).

My starting measurements and "before" picture are as follows...

Weight: 167.2lbs

Waist: 32.75"

L Arm: 14"

Shoulders: 46"

The first workout took only 25 minutes and that includes foam rolling, static stretching my hips & pecs, activation and warm-up with double 16kg bells!

I did 4 rounds of the first workout with 2 minutes rest between sets.

The beautiful thing (aside from finishing in 25 minutes) is that I did the workout in my living room (with no kids around).

After the workout, I had this shake....

1/2 cup coconut milk
1 cup almond milk
1 banana
1 cup each of berries, mango & frozen spinach
cocoa nibs, chia seeds, maca pdr
1.5 scoops sun warrior protein

My goals are to get up to 175lbs and drop my waist line to 31". I'll do this by eating as much as I want but focusing on fruits, veggies, healthy fats & protein. I'll eat grains, but only around the workout window and/or in the morning. We'll see how that works out.

I'll also fast once per week using Brad Pilon's Eat-Stop-Eat program.

We'll see how it goes over the next 6 weeks or so.