Sunday workout:

- 5x5 Ring push-ups, superset with
- 5x10 Pull-ups (kipping)

- 4x4 70lb kettlebell ipso lateral dead lifts (so 4 per side); last set I did 4x 53/70 lb. kettlebell (heavy on the side where the foot was on the ground)… only managed 3 on my left leg

- 4x4 2x53 lb. kettlebell thrusters

Ended with a .4 mile run to “cool down”

Completed my first workout in awhile, second in the office gym here. Lunchtime workouts are a bit tough for me as I feel somewhat distracted/rushed. That said, the gym here is decent for an office gym – it’s got a squat/bench rack that you can use to spot yourself – downside being that it’s limited motion (only up and down) so you can’t stabilize as much. Also has a pull-up bar spot (one of those huge cable cross machines with the pull-up bar in the middle – which I like better than the standalone assisted pull or VKR stations). Plus two sections of dumbbells.

Here was my workout:

- Bench press: 135 lbs 4x10, 145 x 3, 155 x 3, superset the first four sets with
- Lunges: 2x35 lbs, 4x10

- Squats @ 185 lbs 4x4

- 10x kipping pull-ups, 2 sets, superset with
- 10x 2x20 lbs Thrusters

Felt pretty beat at this point, which is why I stopped here. Not trying to push to exhaustion – just near it. Also working towards implementing a more Martin Berkhan-style Intermittent Fasting regiment.

I’ve had a couple workouts that have gone unrecorded of late, but generally, it’s been tough going carving out time to pump iron, play, or exercise, generally.

Tonight, however, I just made it happen. Took Avi and went on a neighborhood run. I find I’m really slow running with the jogger, but whatever – probably a good thing.

Here’s how it went down:

- First 1.1 miles ran in the Five Fingers Moc
- The rest – .88 miles apparently – ran barefoot
- Total distance: 1.98 miles in 22:39 (SLOW)

All in all went pretty good. My form is just really bad when shod – even in the uber-minimalist Moc, which you aren’t even supposed to wear outside! I started noticing a bit of knee-agitation which is what drove me to run barefoot at 1.1 miles. It went away thereafter.

That said, I can tell the pads of my feet still need a bit more practice with the barefoot run!

But it’s exciting to have run almost a mile barefoot. Never done that before! And it’s about time!

Finally got the chance to take Avi out on a run in the Bob Revolution (she hadn’t really been big enough previously). Only ran a mile as it’s sunny but still cold (37F) outside. Avi was in her full body panda suit (Think: Maggie in her huge snow outfit on the Simpsons) so she kept warm and promptly fell asleep.

Didn’t time it.

Also took my new VFF Flows for a spin. Feet feel toasty.

5x5 Ring Dips, superset with
5x6 2x53 lb. kettlebell swings

Then,

2x5 kipping pull-ups w/30 lb. weighted vest
2x5 2x53 lb. kettlebell front squats w/30 lb. weighted vest

Short on time and breath, I stopped there.

44 Hours fasted decided to do a slowburn work out (one set, 5 reps goal, very slowly executed):

5 super slow squats with 50 lb. weighted vest
5/side super slow lunges w/50 lb. vest
4.5 super slow pull-ups
5/side super slow 35 lb. kb rows
5 super slow ring push-ups
5/side super slow 18 lb. kb military presses

Finished with a couple of holds – hanging from the pull-up bar w/back to ground/knees tucked – held above rings with knees to chest.

Making a meatza for dinner.

Just doing stuff as I think of it … I need to go over some old workouts so I can come up with some routines.

5 ring dips
7 chin-ups
5/side lunges
10 air squats
10/side 53 lb. kettlebell cleans
5/side 70 lb. ipsilateral kettlebell dead lifts
10 count ring pike hang
10 count ring frog stand (?)
10/side 70 lb. kb high-pulls
3/side 70 lb. kb snatches
10 count pull-up bar hang (legs tucked to chest/back parallel to ground)
10 count rings with legs straight forward (body makes L-shape)
2x5 2x53 lb. kettlebell thrusters
10 ATB Figure-8s/flip @ 53 lb. kb
5/side push-ups to 53 lb. kb renegade row

First workout of 2010 was pretty simple, but for whatever reason*, it wiped me out.

10x10 kipping pull-ups, superset with
10x10 ring push-ups

Then, 5x10 50 lb. weighted vest squats.

* I think it may be that I fasted for 46 hours from Sunday night to Tuesday dinner. Then a small fast from 10pm Tuesday to 3:30pm today.

2x6 ring dips
1x5 ring dips
1x3.5 ring dips
1x2.5 + 1 negative ring dips

10 minutes, 10 70 lb. kettlebell swings/minute

Ran a mile in a bit under 12 minutes. Slow and easy.

10 kipping pull-ups
10 ring push-ups
10 35 lb. kettlebell press-(ups) – just military presses (PUx3)
10 53 lb. kettlebell swings

Three sets.

18 lb. kettlebell drills:

1 min of ATB uppercut flips
1 min of alternating arm swing w/flip
1 min of swing/flip/catch/push/swing
1 min ATB
Repeat 1x