Workouts This Week v2

Well, some more tweaking went on, and things changed a little.

I needed to make one or two changes to my new plan, so it's actually very close to the previous one again.
I've got Wed a bit more firmed up, and include Kettlebells, which I've missed a bit.
I also trimmed the Bodyweight stuff to bare bones. Plus a little bit of rehab work for my shoulders thrown in.
Hopefully I have the balance right now. We'll know in a few weeks.

There is still inspiration from "Power to the People", "Madcow 5x5", 531, "Enter the Kettlebell".
It's a bit eclectic, but so are my goals.

Along with all this I've changed my eating plan. I've tried a couple of Intermittent Fasting approaches, but none of them have really worked for me. The LeanGains approach is a bit more to my liking. It's been almost a week already, and so far, so good.

The next cycle is under way...

KIS

Something has been sitting in the back of my mind for the past week or so. It's been like a small thorn embedded in my foot. You don't feel it all the time, only when there is a bit of pressure on the spot.
Well, I finally started to give it some attention.

I have been so caught up in trying to somehow include all my conflicting goals and workout options that I broke my own programming principle number 1: Keep It Simple.

It's not always possible to have a really simple program, but 90% of programs should be simple.

Goal: Get Big\Strong? Use Basic Barbell Exercises. Squat, Deadlift, Press, Bench, Row, Chin.
Those exercises pretty much cover the bases. Perhaps you need a little bit of accessory work.
But, it should be supplemental.

I've started working this into my workouts, and it will be more visible in the next cycle.
Guys like Dan John, Jim Wendler, Mark Rippetoe, Bill Starr have layed the foundation.
All we really need to do is build on it.

Will there be more Bodyweight and Kettlebells in the future? Yes.
(Even in the Barbell program, there will be some bodyweight work).
But, for now, I think it's best to focus on one goal at a time. And maybe a supplemental goal.

Goal: Get Strong. (ie Back to strength levels I had before my country shift).
Supplemental: Get Bigger.
Tools: Barbells and Food.
So, the next couple of weeks will determine the success of the approach.

The Test

It's agonising. It sucks the life from your bones. It makes you wish you were not in the middle of it. And therefore it is terrific.
What is it? A 2-week detox.
No, not some cabbage-chomping water-only self-denial and "cleansing" ritual. Simply two weeks of cutting out the problem areas in dieting. All stimulants, refined carbs and processed foods are excluded for 14 days.
It's good for two reasons
1. You get a chance to avoid foods that can cause inflammation, and give your body a chance to revitalise.
2. It takes guts. It's not easy to cut out sugars and refined foods. It's easier said than done to stop drinking coffee if you are a bit of a coffee addict.
Some jump right into the 2 weeks, others ease into it. I'm one of the latter. I find it very difficult to go 'cold-turkey'. I am progressively cutting things out. It's a bit slower, as I'll probably be on the detox longer, but I think it's better for me. I'm struggling just cutting a few things. I have an inner rebel, and if I push him too far, I'll end up with a muffin in one hand, a coffee in the other and a chocolate in my mouth. He will not allow himself to be pushed. I must ease him into it. When each part becomes a habit, I'll move to the next. Slow and steady wins the race.
What is a few extra days if it helps me to make a long-term change? They were onto something when they said that patience is a virtue...

Eat

I don't usually get into nutrition because it's such a minefield. Everybody has an opinion. Many have qualifications. Many think qualifications aren't worth the paper they're printed on.
Anyway, here is my short list of nutrition advice for anyone who may be willing to listen.
1. If it had face you can eat it.
2. If it grew from the ground you can eat it. (if you can eat it raw and unprocessed).
3. Drink water.
4. Take multivitamins. Add: Zinc, Magnesium, C, Fish Oil, D3.
That is a pretty short list. The supplements are just to counteract the crappy quality of food, lack of sunlight exposure, and help combat any inflammation one may have.
It not exhaustive, but it's a good start. If you make it a basis and get some exercise, you should end up pretty healthy and fit.
That's all I'm going to say for now.

I'm Alive!

The news of my demise has been greatly exaggerated. (If you didn't hear about it, no matter).
I have been ill... I know that may come as a shock given my near invulnerable semi-superhuman constitution, but it has happened. The germs of my new country have been having a field day with my immune system. I've never been so sick in my life. Anyway, I'm confident that I will return to full vigour soon enough.
For those in Malaysia, USA, Germany, RSA, NZ who have read posts in the past keep tuning in for the continuing adventures.
Feel free to leave a comment, or just tick one of the boxes under my posts.
I will try to keep it interesting and upbeat, wacky and yet intellectual.

It's almost time to get back on the exercise wagon as well, but I have to make sure that the illnesses have passed first. I still have some way to go on the convict conditioning plan. I will also try to get back to the Adventures of Mr Caldragin, because we can't leave him running around on a roof forever!
All in all, my positivity is coming back, and hopefully that will channel into some more entertaining times here on the basics blog. Keep tuning in...

I'm Melting!

Any guy that has spent an appreciable amount of time in the gym has an inordinate fear of being small. You don't skip a workout because you'll shrink. You can't stop doing certain exercises because you'll shrink. Heck, if you miss one meal, you'll shrink.
At least, that is what the fear is.
It's not true. As long as your pattern of eating is good (enough calories) and you are getting stimulation for your muscles, you do not shrink.
Ok, you may not be getting bigger, but at least you're not going backwards! Why do I bring this up? Well, my weights finally arrived yesterday after a 6 month wait. I have not shrunk. I've been doing a basic bodyweight program (levels below my max ability), averaging 2 workouts a week. I've had several run-ins with illness. (not used to all the new germ varieties here). Also, my diet has been up and down. But, I'm still pretty much in the same condition as I was 6 months ago.
It's not ideal. I prefer to improve, but given the circumstances, not bad.
What does this mean?
1. If you need to focus on something (rehab, prehab, arms, calves), go for it. The rest will stay where it is if you put it in maintenance.
2. If you want to lose (or gain) weight, getting out of maintenance takes effort. Your body wants to stay there. But, if you can get to your goal, soon that will be your maintenance point and your body will want to stay there. So go for it.
Don't fear losing where you are. It's just a step to where you want to be anyway. But at least if things don't go to plan, you can feel more secure knowing that your hard work won't just instantly disappear!

Greeks and Romans

I've been looking at some of the Greek and Roman sculptures (along with some Renaissance sculpture) and am as always impressed by the physical development that is depicted. Make no mistake, the subjects of the artwork were great physical specimens.
Here is the kicker. They didn't have any barbells or dumbbells. There were no treadmills. There was no such things as steroids. Heck, there was no such thing as "Nutrition" back then. So how did they get that way?
Calisthenics. (bodyweight exercises).
For the majority of athletes it was simply a matter of advanced use of bodyweight exercise. Think that's impossible? Modern gymnasts build their bodies through practice of gymnastic movement. You gonna tell me that they aren't supremely well-developed? Ancient athletes knew how to use their bodyweight to achieve body transformation.
I look at those statues and I see what is possible. Now, I may never be a Farnese Hercules, but the Hercules version that is the picture for this blog? That is achievable.
All I know for sure is this: If some guy back in ancient Greece could build a great body, then surely I should be able to do something similar in a world where knowledge of diet and exercise is way more advanced.
I will use the same method of training, which is quite cool, seeing as I've already committed to Convict Conditioning. But, I will apply more modern nutrition methods to make sure I reveal whatever I build.
How about you? Want to be a Venus de Milo, or an Apollo? Set the goal, get on the program and give it 100%.
The only thing in your way is you...

Workout 5

And back to my poor wimpy abs...
  Wall Pushup: 50,50,50 - Progression Standard.
  Seated Leg Raise: 18,15,9

There is progress, but it's also slow. Bring on the patience!
I have also started trying to get a grip on my eating. It's been in "see it? eat it!" mode for 3 months.
What do I weigh now? No idea. My scale is sitting with the rest of my stuff back in the 3rd World.
Skin pinches tell me that I have a higher bodyfat %, but I have no definitive number.
I'm simply working with what the mirror tells me. At the moment it simply points at me and breaks out laughing. I'm thinking of getting a more forgiving one.
At least it's winter, so I get to hide my current appearance from public view, but I must get it together because the summer is not far away!
Must get my abs showing before I run around in my bikini!  I mean swimming trunks!

To Eat or Not To Eat

Diet. Its a four-letter word. Women hate it, but spend most of their lives obsessed with it. Men generally think of it in terms of it being an activity carried out by the opposite sex.
At least that is how it used to be. Today almost everyone is on a diet, falling off a diet, or about to go on a diet. Maybe that's why the collective waist-band of modern man has stretched to it's biggest ever. Chairs everywhere quake in fear when people decide to sit. And sitting is the major "activity" carried out by people in this world.
But, it was not always thus...
Your body remembers a time when you ate to avoid starvation. When you ran to avoid being eaten. When you only sat down at the end of the day after a full day of actual activity. Yes, once upon a time the biological machine we call our body ran on good fuel, and performed optimally.
There was no way to get food while sitting on an ever-expanding backside like the drive-through. The absolute ease of obtaining food, along with the empty calories in modern food, has resulted in a population of easy prey. Except we don't have any sabre-tooth tigers around to benefit from it.
Your body will adapt to perform the activities that are the most difficult to accomplish. And your mind will try to find a way to avoid the difficult activities.
Eat with a purpose: "This food fuels me for xxx".
Train with a purpose: "I want to be better at xxx".
If you make your body think it is a gazelle-chasing, tiger-hunting uber-machine of grace and power, by eating and training for that purpose, it will take the necessary shape.
So, what do you want to look like?
A cream-pie or a carved greek statue?
Your choice...