A Strong Effort - A CT Memoir

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    6/24/10
    The bells are ringing!...


    Summary
    Todays session was freakin awesome!! I was upset that I had to cancel the KB classes that I teach 2 days ago but I brought that angst with me tonight and I split the class into more advanced/less advanced (I only had 1 class tonight instead of 2) and I did the entire class with my more advanced people since I didn't have to follow their every movement. I plan to work in with the advanced class on tuesday also for a real steady session. Im hyped man....my students are learning so fast.

    ps - my chicken boobie intake is a bit outrageous lately, haha. I gotta work something else in

    Session
    -Opening basic yoga style stretches
    - Renegade Unilateral Leg Work
    Rx1 - 30 seconds (ea. leg)
    Rx2 - 30 seconds (ea. leg)
    Rx3 - 30 seconds (ea. leg)
    - Kettlebell Swings
    3 sets x 10 reps with 32kg
    1 set x 15 reps with 32kg
    - Kettlebell Snatches
    2 sets x 8 reps with 32kg (left arm)
    2 sets x 8 reps with 32kg (right arm)
    - Kettlebell Jerks
    2 sets x 6 reps with 32kg (left arm)
    2 sets x 6 reps with 32kg (right arm)
    - Kettlebell One Arm Squats
    2 sets x 6 reps with 32kg (left arm)
    2 sets x 6 reps with 32kg (right arm)
    - KB Turkish GetUps
    1 set x 2 reps with 16kg (left side)
    1 set x 2 reps with 16kg (right side)
    - Tables
    4 sets x 30 seconds
    - Bridges
    4 sets x 30 seconds (superset with Tables)
    - Table with leg overlap
    4 sets x 30 seconds (2x2)
    - Closing Stretches


    Nutrition
    1. 2 chicken breasts with 2 cups of sugar snap peas
    2. Tuna fish with a bit of smart balance mayo on whole grain rye with tomatoes and pickles.
    3. 2 chicken breasts with some chipotle BBQ sauce (partially homemade)
    4. 1 bowl of wheaties with 1/2c almond milk, 1/2c skim milk, and 1 scoop of XF UP2.0
    5. 2 chicken breasts


    Supplementation
    4 Cre-02
    5 RPG
    4 Mvp365
    4 Zmk
    3 CLOmega 3-6-9

    Fun Lovin's


    What a phenomenal few days for United States sports eh?
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    Those poor guys played as many games as you did sets in your workout. Well close.... 980 to 30. Way to go boss!
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    Quote Originally Posted by Aaelael View Post
    I like it Deuce Deuce. . .I have a question about yoga. . .do you feel that it has hindered your lifting potential. . by elongating the muscle it could possible hinder str/size/mass. . .Although flexability prevents injury. . thoughts??
    I'm pretty sure that the research on this shows that only if you're doing intense stretching immediately before you lift will it hamper your strength/lifting. Light stretching/warm ups has actually been shown to improve your strength/lifting, doing yoga or more intense stretching has also shown to improve flexibility, strength, etc, assuming that you're not doing it immediately before your workouts.
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    Quote Originally Posted by Big Poppa S View Post
    I'm pretty sure that the research on this shows that only if you're doing intense stretching immediately before you lift will it hamper your strength/lifting. Light stretching/warm ups has actually been shown to improve your strength/lifting, doing yoga or more intense stretching has also shown to improve flexibility, strength, etc, assuming that you're not doing it immediately before your workouts.
    truth, its static stretching BEFORE your workout that is of issue
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    Lightbulb


    Quote Originally Posted by CTDeuce View Post
    I dont feel that way at all. Most of the lifts that I do are full body olympic style lifts and I feel that without the yoga I would have not only been injured many times by now, but also my recovery wouldn't be half as good as it is.

    I guess that theory could potentially come into play if you're concerned with the bodybuilding aspect of lifting or the physical appearances...but for me, i'd rather be healthy, strong, and flexible than worry about how I look in a wifebeater ya know? haha.
    Well Deuce Deuce. . I understand the narcissistic element about bodybuilding but my friend it more than just looking good in a wife beater.. . let me just say that everybody who works out has that element within. . . although we may be able to hide it better than others ultimate it is about how you feel right?. . hmmm. . .i will say when you look in the mirror and that feeling coarses through the veins that in it self a feeling that we all know and that is an intricate part of mind body and soul. . . Thank you for the insight about the stretching and I will consider doing the yoga. . but remeber one man's junk is another mans treasure
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    Quote Originally Posted by Millennium 1 View Post
    Those poor guys played as many games as you did sets in your workout. Well close.... 980 to 30. Way to go boss!
    lol did you see that Isner lost in straight sets today? I had a feeling it was coming. Even the youngest and most fit athletes would have still been 100% drained from that match.

    Quote Originally Posted by Aaelael View Post
    Well Deuce Deuce. . I understand the narcissistic element about bodybuilding but my friend it more than just looking good in a wife beater.. . let me just say that everybody who works out has that element within. . . although we may be able to hide it better than others ultimate it is about how you feel right?. . hmmm. . .i will say when you look in the mirror and that feeling coarses through the veins that in it self a feeling that we all know and that is an intricate part of mind body and soul. . . Thank you for the insight about the stretching and I will consider doing the yoga. . but remeber one man's junk is another mans treasure
    Give it a shot for a week and if you dont wake up feeling better than ya did before in the mornings...i'll say I was wrong
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    6/25/10
    Touchin my Resticles!...


    Summary
    Well even though I didn't want to, I had to take a rest day today. After work I had to go to a Dr Appt for the boys since they still both have fevers since tuesday. After I had to handle some errands and put my resume out at a few places. Once I got back I had so much stuff to do around here, it was 10pm before I knew it and tomorrow morning when I wake up at 5am for work, i'd be real miserable if I lifted/stretched out/showered this late.

    I also sadly used my "cheat meal" today. I say sadly not necessarily because I was doing so well, but because it was a waste. Mi preggo lady wanted a freezer pizza thingy and once I baked it and had it all ready, the kids were screaming and it was the only thing I could eat aside from a handful of cashews....so that was my dinner. Lame.

    Session
    Touching myself in awkward places....I mean uhh....


    Nutrition
    1. 3 egg whites with peppers/onions/turkey bacon in a wrap with a sprinkle of cheddar, 1 small banana
    2. 2 chicken wings (every friday I make 2 sauces at work and I have to try them to make sure they're on point to hit the public), 1c honeydew, 2c tofu with blueberries
    3. 2.5 slices of stupid freezer pizza with a glass of whole chocolate milk (the milk was worth it )
    4. 1 chicken breast


    Supplementation
    4 Cre-02
    2 RPG
    2 Mvp365
    2 Zmk
    3 CLOmega 3-6-9

    Fun Lovin's
    YouTube- Scary Kids Scaring Kids - My Darkest Hour
    best video ever.
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    Quote Originally Posted by Aaelael View Post
    but remeber one man's junk is another mans treasure
    I didn't think metroba had made it to this thread yet?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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  9. MST Reppin Hard!
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    Quote Originally Posted by SilentBob187 View Post
    I didn't think metroba had made it to this thread yet?
    speaking of...where is that little bastard
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    I will post today and tomorrow's updates tomorrow....im just too beat to get it done right now lol. Been up forever and only have a few hours til I have to be up again!
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    Subscribed. Better late than never.
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    hope the lil fellas are gettin better, and by little fellas I mean your kids
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    Quote Originally Posted by strategicmove View Post
    Subscribed. Better late than never.
    thanks for coming by Ike

    Quote Originally Posted by Bnatural View Post
    hope the lil fellas are gettin better, and by little fellas I mean your kids
    yeah they finally are, thanks! I dont know what it was even...but it wasnt good. All the ER could say was "its viral"
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    6/28/10
    Son of a PITCH!...


    Summary
    Well Im not going to put a full update for yesterday. I was on point nurtitionally and I did about a half session (25 mins or so) of Renegade Yoga before going to bed. All in all a fairly productive effort.

    Today was a bit better though. Firstly I felt great out of the gate because of doing my yoga last night. I always wake up feeling more refreshed and ready to roll after doing some stretching before I lay down. I then had my 7 or so hours of work for the day, had to go make the payment on the "family van", and then I went to my old house. The house (due to my brother being a giant d0uchebag) will be foreclosed on soon...and I had to see if there was anything else there that I wanted to take with me. Going there always puts my day in sort of a haze...the last time I saw my father awake he was laying on the couch in the living room of that house watching tv. I miss him badly.

    After leaving there I decided to hit the pitch by my lonesome and work on some futbol drills and such. Im not much of a futbol player...but I enjoy it, and its a phenomenal workout. Ive taught myself how to flare and bend it so i've been working on doing it with my left foot also. Either way...I worked out a ridiculous sweat out there and I was running full steam just about the whole time.

    **INTERESTING**
    So by the suggestion of MST sponsored athlete CJ Popovich, I decided to mix 1.5 scoops of RPG with 1 scoop of RagNOrok Ultra (ballistic blue raz). Holy crap is that freakin delicious!! I am going to save the 5 or so servings I have left of cre-02 and run out my tub of RagNOrok with the RPG. Im so freakin stoked on it.

    Session
    The Pitch - about 30 mins of straight running and kicking.
    Renegade Yoga - full session *about 50-60 mins*


    Nutrition
    1. 1 banana, a fair sized piece of Corned Beef.
    2. 1c honeydew, egg white omelet with broccoli, onions, mushrooms, and one slice of swiss.
    3. a fairly large bowl of a mixture of wheaties and mini wheats with skim milk and almond milk combined
    4. 2 chicken breasts with some homemade chipotle BBQ.


    Supplementation
    3 RPG
    1 RagNOrok Ultra - caff free
    2 Mvp365
    2 Zmk
    3 CLOmega 3-6-9

    Fun Lovin's

    If you have never seen this movie...see it. One of my buddies from work let me borrow it and I just finally watched it (like 2 months later). It was outrageously good.
    Millennium Sport Technologies Representative/Sponsored Athlete
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    good update and good to hear you are feeling refreshed

    as for the movie, i've seen it on the shelves and wanted to rent it but never did. I'll have to get it now...
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    Some solid workouts Chuck !

    Me and a buddy of mine took yoga as an elective one year for the women

    It turns out it was fukcin HARD ! but your body feels so refreshed after a good session.

    I'd like to get back into doing some yoga a few times a week followed by massages to help recovery speed along.
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    Quote Originally Posted by AK32408 View Post
    Some solid workouts Chuck !

    Me and a buddy of mine took yoga as an elective one year for the women

    It turns out it was fukcin HARD ! but your body feels so refreshed after a good session.

    I'd like to get back into doing some yoga a few times a week followed by massages to help recovery speed along.
    couldnt agree more. I tried yoga a few times with my sister and also a former girlfriend, damn thing killed me. I will say the former GF was quite flexible though
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    Quote Originally Posted by AK32408 View Post
    Some solid workouts Chuck !

    Me and a buddy of mine took yoga as an elective one year for the women

    It turns out it was fukcin HARD ! but your body feels so refreshed after a good session.

    I'd like to get back into doing some yoga a few times a week followed by massages to help recovery speed along.
    Quote Originally Posted by AE14 View Post
    couldnt agree more. I tried yoga a few times with my sister and also a former girlfriend, damn thing killed me. I will say the former GF was quite flexible though
    yeah I really enjoy doing the yoga to keep me loose. This log's main priority is to gain my flex back that i've lost from minor injuries and just getting old, haha.

    Tonight are my 2 KB classes ...im hyped for that!
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    Quote Originally Posted by CTDeuce View Post
    yeah I really enjoy doing the yoga to keep me loose. This log's main priority is to gain my flex back that i've lost from minor injuries and just getting old, haha.

    Tonight are my 2 KB classes ...im hyped for that!
    I'm going to have to come out for one of these classes bud. They sound pretty intense.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    I'm going to have to come out for one of these classes bud. They sound pretty intense.
    where are you now in relation to state college? I know state college is probably about 2-2.5 hours from here. That would be awesome if you could make one though. I've been trying to talk Casey (borobulker) into coming to one too...but he's in Rochester so that'd be even further for him, haha.
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    Quote Originally Posted by CTDeuce View Post
    where are you now in relation to state college? I know state college is probably about 2-2.5 hours from here. That would be awesome if you could make one though. I've been trying to talk Casey (borobulker) into coming to one too...but he's in Rochester so that'd be even further for him, haha.
    Still in State. I graduated and found a job in the area so I'll be here for quite some time. Where are you in relation to Scranton? That's where the 2011 USAPL Collegiate Nationals are being hosted this year if you are interested in seeing some huge lifts.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Still in State. I graduated and found a job in the area so I'll be here for quite some time. Where are you in relation to Scranton? That's where the 2011 USAPL Collegiate Nationals are being hosted this year if you are interested in seeing some huge lifts.
    whens that happen? that would be fun to go to.

    Scranton is about 45 mins away from where i'm at.
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    It will be next spring. I'll be sure to post up the details when they are finalized. I'll be there for sure.
    SFW and GFH
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    how far north are you guys? I am down here in SEPA (Bucks County)
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    Quote Originally Posted by AE14 View Post
    how far north are you guys? I am down here in SEPA (Bucks County)
    I'm in the middle of the state in State College.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    It will be next spring. I'll be sure to post up the details when they are finalized. I'll be there for sure.
    Quote Originally Posted by AE14 View Post
    how far north are you guys? I am down here in SEPA (Bucks County)
    Inarius is in the middle of the state practically (state college) and i'm in NEPA almost on the border of Jersey in East Stroudsburg.
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    Quote Originally Posted by Inarius View Post
    I'm in the middle of the state in State College.
    lol can I call a jinx? Im pretty sure we posted at the exact same time.
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    Quote Originally Posted by CTDeuce View Post
    lol can I call a jinx? Im pretty sure we posted at the exact same time.
    haha ok I'll buy you a coke if we meet up.
    SFW and GFH
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    I am on the other end ofthe NJ border ( I also work in NJ) down near the New Hope/Lambertville bridge
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    Quote Originally Posted by Inarius View Post
    haha ok I'll buy you a coke if we meet up.
    lets make that a diet
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    Quote Originally Posted by AE14 View Post
    I am on the other end ofthe NJ border ( I also work in NJ) down near the New Hope/Lambertville bridge
    yeah I figured thats the area you were referring to mainly. So the trip here would be about eqaul distance for both of you then eh? Sounds like a group kettlebell session is in order
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    Quote Originally Posted by CTDeuce View Post
    yeah I figured thats the area you were referring to mainly. So the trip here would be about eqaul distance for both of you then eh? Sounds like a group kettlebell session is in order
    I've never touched a kettle bell before so it would definitely be a change of pace...
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    Quote Originally Posted by Inarius View Post
    I've never touched a kettle bell before so it would definitely be a change of pace...
    Dude its awesome. Im not saying you'd ever want to uphaul your entire program for it...but it's an awesome substitute to help hit all of your stabilizer muscles and work on form for olympic style lifts in a different manner than with the barbell. Plus, with the weight being distributed towards the bottom, a 16kg bell (35lbs) feels heavier than lifting with a 35lb dumbell.
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    Quote Originally Posted by CTDeuce View Post
    yeah I figured thats the area you were referring to mainly. So the trip here would be about eqaul distance for both of you then eh? Sounds like a group kettlebell session is in order

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    Quote Originally Posted by AE14 View Post
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    Quote Originally Posted by CTDeuce View Post
    whens that happen? that would be fun to go to.

    Scranton is about 45 mins away from where i'm at.
    After visiting a friend at ESU not too long ago, I got on 81 going towards Scranton by accident

    oops !

    I'm 15-20 minutes North of Allentown, btw.
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    Quote Originally Posted by AK32408 View Post
    After visiting a friend at ESU not too long ago, I got on 81 going towards Scranton by accident

    oops !

    I'm 15-20 minutes North of Allentown, btw.
    north of Atown would put you close to me wouldnt it? I know Atown is south of here by about 45-60 mins.


    ps - AWESOME update coming tonight. I just want to get my "rep" duties finished first
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    Quote Originally Posted by CTDeuce View Post
    north of Atown would put you close to me wouldnt it? I know Atown is south of here by about 45-60 mins.


    ps - AWESOME update coming tonight. I just want to get my "rep" duties finished first
    Yep !

    I'm about 30 min away from you I think if I went the back way to East Stroudsburg.
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    Quote Originally Posted by AK32408 View Post
    Yep !

    I'm about 30 min away from you I think if I went the back way to East Stroudsburg.
    Thats awesome man....we should definitely rock out a session sometime!! We could do standard weights if you like, or I can give ya some KB pointers
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    6/29/10
    KBU!...


    Summary
    Today was a great day for the fitness world. Running back to back KB classes was AWESOME. We also named the groups with the 6pm class being "The New Recruits" and the 7pm class being "The Kettlebell Union" (KBU). I got a bunch of good lifts in, my 6pm class learned a lot, and my 7pm class banged out 2 new exercises and rolled through the old ones like wildfire. I am hyped for next tuesday already. The worst part about these classes is the 6 days between them .

    In an important note, i've noticed (especially today) that my breathing has been more labored than usual. It hit me today that since I stopped the Cre-02 in favor of Rok Ultra in my RPG that im not taking any cordygen right now. Im not sure if i'll start running Cordygen 5 or maybe go back on the Cre-02 or wait a few weeks and run some Citruvol Ultra. I will figure it out

    Session
    1st class
    Opening Stretches
    32kg KB Swings - 2 sets x 8 reps
    24kg KB Snatch - 2 sets x 6 reps *ea arm*
    24kg KB Clean - 2 sets x 6 reps *ea arm*
    24kg KB Push Press - 2 sets x 3 reps *ea arm*
    24kg KB Turkish Getup - 1 set x 1 rep *ea arm*
    Closing Stretches

    2nd class
    Opening Stretches
    32kg KB Swings - 1 set x 8 reps, 2 sets x 10 reps, 1 set x 12 reps
    24kg KB Jerks - 2 sets x 8 reps *ea arm*
    24kg KB Snatch - 2 sets x 6 reps *ea arm*, 2 sets x 8 reps *ea arm*
    16kg KB Turkish Getup - 3 sets x 3 reps *ea side*
    Double 16kg KB Split Jerk - 2 sets x 8 reps *ea side*
    24kg KB one arm overhead Squat - 2 sets x 4 reps *ea side*
    Bridges/Tables - 3 sets x 30 seconds *superset ea.*
    Table/Table right/Table left - 3 sets x 20 seconds *circuit*
    Planks/Side Planks - 3 sets x 30 seconds *superset*
    Closing Stretches

    **total of 59 sets for me today**



    Nutrition
    1. natural applesauce
    2. 2 pieces of whole wheat bread with turkey breast, tomato, onion, lettuce, and muenster cheese
    3. random picking for the most part here (celery, carrots, corned beef, chix breast)
    4. 1 Supreme Protein bar (the new pretzel PB one is freakin amazing)
    5. 2 chicken breasts with homemade chipotle BBQ, 1 banana
    6. - I didnt eat this yet....and im not sure what I want-


    Supplementation
    6 RPG
    2 RagNOrok Ultra - caff free
    2 Mvp365
    2 Zmk
    1 CLOmega 3-6-9 *i forgot to take it*

    Fun Lovin's

    Coach John Davies of Renegade Training performing a proper Double KB clean while wearing the X-Vest.

    And this is also perfect form....perfect.
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