Wednesday, June 24, 2009


Wednesday, June 24, 2009

Ultimate Goal: 140#
Intermediate Goal: 153# by October 24th.

Why October 24th you say? Well, you see, I've decided to go to Pavel's bodyweight workshop in Ventura on the 24th. He's going to be focusing on the very things I've been working so hard to master for months now, the things I will need to have mastered to complete the RKC II as planned next June. 153# will put me back to where I was for the RKC last October and 10# closer to that unassisted pullup.

Goals do us little good without a distinct plan for reaching them. There are few times we would start out on a trip across country with no route in mind. So let's talk a little about the goals and the route.

Step 1: Continue current workouts at least 5x/week.
Step 2: Ratchet Nutrition
a. Warrior Diet: I've been trying for the last couple of months to get the Zone Diet dialed in. I really like the science of this particular plan of action, and would really like to be able to follow it. Ultimately, though, the best plan is the one I will follow. The constant grazing sort of approach to the Zone doesn't work well with my psyche. Right now, the frequent meals start well then degrade to eating crap. Maybe eventually, I'll be able to come back to this process and master it, but right now it's not working, so I need to adjust and change gears. Like Mr. Gallagher says in The Purposeful Primitive, there is nothing wrong with rotating plans. This rotation will be for the Warrior Diet.
1. One splurge day a week for the first 2 weeks.
*Upon successful completion of each week, which means having limited myself to one splurge day and having followed the principles of the Warrior Diet (for me, the large meal is at the beginning of my day because of logistics each and every day, I may get something from my list of things that I would like to have: another pair of Five Fingers, a new pair of sunglasses, a new Under Armour Shirt, Anything from my favorite store in the mall .
2. One splurge day every two weeks for the month following that. For every successful two weeks span, another purchase.
3. Reevaluate at the end of that 6 weeks. After a successful 2 months, I can get the inkpen I've been ogling.
**Note that "success" is not defined as acheiving any weight loss; it is defined as following the plan.

Now for some happy...
This, my friends, is a rock bottom squat.

His big brothers and sisters love him like crazy.
5 4-rung ladders of back and purple band assisted pullups/Elevated Perfect pushups.
During the first 3 ladders, between rungs, I did partial pistols counterbalanced with the 12kg. One on each side.
During the last 2 ladders, I did 30 sec planks between each rung.

Then I did 30 Challenge Burpees in approximately 4 min. (I forgot to start the timer right away.)
Followed that with 20kg Tabata swings.

I dragged my ass out of bed too late to do an organized workout before work, so I took a 16kg bell to work and did Essentials once there and once when I got home.

20kg C&PP x 2, 16kg C&P x 3--R then L
Perfect Pushups Elevated x 5
10 20kg Walking lunges.
Double 20kg Deadlifts x 5
Plank x 30sec
Rest 2 min.
Repeat 5x: The first press on the L with the 20 was a strict press on all 5 rounds. Rounds 2 and 5 on the right I was able to do a strict press with the 20 on the first rep.

Then 30 challenge burpees in 6'28".

SUNDAY=Scheduled off day.


  1. i LOVE the pictures in this post! that last one is so sweet. :)

  2. The last one needs to have a thought bubble added "NOOOOO!!!!!"

    Plans are good, and routes to get there are good. I still think the best diet based book I read was the fighter's body. Instead of giving you a diet to follow they actually broke it down to "this is how food works".

    As for not being able to do an unassisted pull-up until you're 140lbs... I call bull. I thought I wouldn't be able to do them until I got down to 200 or so, but as I found out, I can do 2 right now (well not right now, with the shoulder, doing better but still some problems when reaching over head). Grease the Grove on the pull ups. Doing 5 sets of 2 - 5 a day, you'll be able to do an unassisted pullup by mid july. Might not get a set out of it, but you'll get the chin over the bar.

  3. Sister, whatever you choose will work, but like all of us we need consistency. So choose to be consistently excellent. I know you can do this. Keep on keepin on.

  4. Lyndsay,
    Thank you very much. I'm humbled that you check back here occasionally.
    Actually, I am hoping to hit that pullup before the 10 pounds are gone, but I do thinl they'll help.
    Thanks, Mitch. You have no idea how your support means to me.