Recovery Day...

First rest day in a week. 

1.75 mile walk and 26 minutes in infared sauna. 

AVG HR - 131 BPM

MAX HR - 171 BPM

2 Mile Walk…

AVG HR - 111 BPM

MAX HR - 128 BPM

Taking three consecutive days off...

I have been pushing hard lately and just came off of five consecutive days of training with two doubles and four 100 rep pyramids. I plan on taking three consecutive days off to rest and recover.

5 Mile Airdyne

22:27

137 Calories

For recovery NOT time. 

500M Row/400M Run - NOT for time...

5 rounds of:

500M Row

400M Run

NOT for time - recovery. 

A few days off...

I am in the midst of taking 6 days off from training. I hope to resume training again on Saturday. As Mark Rippetoe once said - "You don't get big and strong from lifting weights – you get big and strong by recovering from lifting weights".

"If you're going to grow, you have to train hard and recover from that training. You have to understand why growing is important, why recovery is important, and how to do it correctly. You have to understand that it may even be the most difficult part of the program for you, perhaps physically, or perhaps even psychologically – maybe harder than the training itself".

A Few Consecutive Rest Days...

I am headed to Lake Tahoe for work for the next 5 days and plan on using this time to recover and giver body much needed rest. There are a few local CF Affiliates in the area so I am going to have to resist the urge to sneak in a WOD. Probably back at it on Friday July 22.

Day Off & This Weekend's Carb Load...

I am taking my first day off from training today in two weeks. I plan on doing my "300" tomorrow with more lbs. I hope to go over 30,000lbs for my workout. My legs are fried from yesterday but it is a good soreness.

I have been pretty strict this week during the low carb phase and might try to eat very clean during my carb up phase this weekend: fruit, high fiber, lower fat instead of the all out eating spree that usually included alot of ice cream, pizza, french fries, etc. I am wondering what effect it will have on my body composition.

You can check out my regular diet/eating plan at the following link:

http://www.kettlebellinc.com/kettlebellinfo/obrien-leanandstrong.php?art_id=0&art_auth=obrien

Another Day Off...

I am taking another day off today. That will make it 3 days off (Monday, Wednesday, Friday)this week but I feel like I need it.

My tri's and quads are fried from the 60 long cycle clean and jerks yesterday with the 24kg bells (12,672lbs) and I have to do 60 more tomorrow with the 32's (16,896). That is a 33% increase in total lbs lifted from one workout to the next!


Once the volume starts building up with this training program the variety days and ancillary training need to decrease.

Day Off...

I am taking today off from training.

Day Off...

I am taking today off from training although I am getting a massage. Tomorrow is my "heavy day" with "Return of The Kettlebell" - 110 reps of double snatches, double presses, double squats and deadlifts with the 32's.

15,448 lbs to be lifted!

Day Off...

I am taking today off from training. The 48 long cycle clean & jerks on Saturday with the 32kg bells and yesterday's training has me exausted. I need to make sure that I am getting enough rest.

Lowfat Chocolate Milk...The New Muscle Builder???

"Gatorade, moo-ve over. Chocolate milk is the latest sports drink lapping up attention in the fitness world. It might seem unusual that the creamy beverage of our childhood would benefit athletes, but several recent studies have found drinking milk after exercise to have positive effects on recovery, muscle building, and hydration".

I have begun adding 8 ounces of low fat chocolate milk to my protein shake after training on weekends (and eating carbs). I will post my feedback in about a month. It should help especially on Saturday during my "Return of the Kettlebell" training where i am moving the most kg's of kettlebells.