Spinning is fun spinning is fun spinning is fun, right?

Well, after an hour and 10 mins of spinning today and sweating, it's fun right? I do enjoy the pain and the effort, but...BORING!! I'm feeling the effects on my legs though now and hopefully I can get back into the swing. (kettlebells and clubs)

5 pound clubs
3x20 rockets
10 x 10 swipes

2010 Welcomes a new year and new strategies on health and fitness.

Well, it's been a while since my last post. 2009 plagued me with illness, injuries, another surgery and a real low in life and training. I am still so inspired and faithful to both the Pavel's RKC system and training with kettlebells as well as club bells. I hope to be well enough to ramp it up and rip it up in 2010. In addition to some major health issues I won't go into here, I re-injured my right knee. My own fault really. I had gained some weight, was not doing what I needed to to take care of my quads, which is totally necessary for those of us who have had ACL recon. quads need constant attention in order to stay activated and strong enough to support the trauma done to the knee. The troubling think is, no matter how long it's been since the surgery you can never, and I mean NEVER let up on training legs. I knew this, I preached it to other people and yet, didn't keep up on it myself. I had been sick, got out of my routine and thought I could somehow still play an occasional competitive game of tennis. REALLY? You'd think I'd know better. I'm putting this all down this one time as a purge so bear with me. I destroyed the inside of my knee. I had surgery in late August 2009, brilliant surgeon just by the way. However, he got in side to do a simple meniscus surgery and found 7 things he had to fix as well as doing the famed Microfracture Procedure. Both posterior cartilages (medial and lateral) needed trimming with the medial being a flap that was folded over, (yes I had terrible pain) a large marble sized synovial lesion, chondropasty on the tibia and patella, trimming fraying on both the ACL and MCL. Now the Mircrofracture...drilling tiny holes in the femur in order to leak out bone marrow. The marrow forms a super clot in the space over the condyle, the undifferentiated stem cells in the bone marrow become cartilage over time to adhere to the surface of the condyle. The kicker is you MUST remain 24/7 on your back with your leg in the air for 3-4 weeks and about 8-12 weeks non to partial weightbearing. This is a sure way to interfere with training. If all goes well, you may never need joint replacement so, it's worth it in the long run right? After the couch potatoe phase, when I started walking again my foot had been so long just hanging that I had a severe inflammation of the navicular accessory( a small joint in the arch of the foot), ouch. I'm still battling that one. So here we are 4 months later and I'm just starting to train. My body barely remembers how and my brain is even worse. I look forward to posting my workouts and will on facebook as well. So Happy New Year and thanks. Oh, i have very little pain in my knee now, just weakness issues. I've been gently spinning as directed by my doc and nothing else. (Shhhhh a few swings and clubs though) I love the pain of training, but the pain and tightness from being inactive is sooooooooooooooo bad! I feel everything. Can't wait to feel the tightness of training and good hard workouts. I'm in need of a training partner though. And tennis? I don't think so.

It's still hot!

So I powered through. It's hard in this heat. Hardly ate at all today. not good. But I am still up and I DON"T LIKE IT!

Here's the workout.

15 mins on the stairmaster intervals level 8 1.75 miles

30lb bell at the gym
swings
10,10,10,10, &10darc for 5 sets=250
snatches
10,10,8,8 for 1 set
5,5,5,5 for 3sets= 96
15lb
1/2 get ups 5,5 for 3 sets =30
windmills 5,5 2 sets=20

Still plugging along

Today, I did rehab and stretching with Mark. Still chasing the effects of ramping up. Feel pretty good with the exception of trying to figure out my diet. I haven't been that hungry, I'm eating pretty clean and still have gained 3 pounds. Pisses me off!!

My workout today;

Warm up is usually rockets.
5lb clubs Rockets
3 sets of 30 ( that's a 1,2 count by the way. forward and backward is 1)

Swings and Clean- squat- press super sets, with a 45 second rest in between

12 kgs
swings
10r, 10l, 10r, 10l, 10 darc for 6 sets=300
clean, squat,press/ 1-12kg in rack position
5L, 5R for 3 sets=30

Figure 8s
4 sets of 10 each direction =80

hot potato
5 sets of 15 =75

That's all. I had to cut it short to make it to De Anza for the Ladies Training Session.
12 women for a 1 hour KB session. They are all coming along quite nicely.

Got home @ 10:00 Hungry and ate too late. Cottage cheese, kale, and 1 tbls Hummus.

g'night

Short and SWEET!

Woke up tired today. Really feeling my feet from tennis. Shouldn't drink wine at night either, ESPECIALLY when I trying to lose weight. Oh but it's so good.

swings
12kgs
10 R, 10 L for 15 sets with a 1 minute rest = 300
takes forever

waiter walks about 200 yards ( up and down my street 3 houses up and back)
4 sets
HOT HOT HOT!!!
I saving for a toughy on Friday....