Back to KBs

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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JasonC
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Re: Back to KBs

Post by JasonC » Tue Aug 18, 2020 6:19 pm

Mon., Aug. 17, 2020

rest

Breakfast: cauliflower, chicken, pine nuts
Lunch: cabbage, chicken, pine nuts
Dinner: improvised this in the field on a SAR call. Part of a chicken burrito where I ate all the chicken chunks and about half the rice, beans, avocado, and very little of the wrapper. Close enough.
Snack: Half an apple, protein powder, and some pine nuts
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Re: Back to KBs

Post by JasonC » Wed Aug 19, 2020 1:34 am

Tue., Aug. 18, 2020
AM: Furmanation yoga
PM: "S&S Plus" with 24kg, OTM for 12 minutes, and 5 rounds of 28kg TGUs plus tactical pullups x4. (Tom advised me to stop the pullups well short of max effort, but I got a little carried away today and went to what I'd call an RPE of 8. For me, "well short of max effort" is what I'd call a 7.
--It's hot as fuck. I'm not going balls to the wall, but the heat means that they're not just casual bouts of exercise either.

Breakfast: cabbage, chicken, pine nuts (5 blocks)
Lunch: smoothie of cashew milk and protein powder, and apples (5 blocks)
Snack: protein powder, berries, and 3 cashews (1 block)
Dinner: FUCK TON of cabbage, with tofu and veg meat, peanut sauce, pine nuts, and some water kefir (and all still only 5 blocks)
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Re: Back to KBs

Post by JasonC » Thu Aug 20, 2020 4:49 am

Wed., Aug. 19, 2020
AM: yoga
PM: Standard S&S warmup. Swings OTM for 16 minutes. (Started with one-arm swings with 20kg, but as my hands got sweaty I changed to two arms with 24kg.) 24kg TGUs and 16kg Hack squats

Breakfast: protein powder, maca, cashew milk, apple (5 blocks)
Snack: berries, protein powder, half-and-half (1 block)
Lunch: cabbage, chicken, peanut sauce (5 blocks)
Dinner: cabbage, ground beef, Daiya cheese, salsa (5 blocks)
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Re: Back to KBs

Post by JasonC » Thu Aug 20, 2020 10:47 pm

Thur., Aug. 20, 2020
AM: yoga
PM: S&S warmup. One-arm swings OTM, 20kg, for 14 minutes. 5 rounds of 24kg TGUs and TPUs x3 (with or without an extra 10lbs. to get an RPE of 7).
--Note: SI joint has been a little ornery from sleeping funny, so I'm going light on the TGUs.

Breakfast: cabbage, salsa, ground beef, Daiya cheese (5 blocks)
Snack: nibble of coffee cake, protein powder, half & half (1 block)
Lunch: Smoothie of blueberries, protein powder, cashew milk, peanut butter (4 blocks) and a repeat of the snack above (1 block)
Dinner: cabbage, tomatoes, salmon, pine nuts
Last edited by JasonC on Fri Aug 21, 2020 2:13 pm, edited 1 time in total.
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Re: Back to KBs

Post by Fat Cat » Thu Aug 20, 2020 10:51 pm

Once you have had some time to feel it out, it would be great if you could post some of your experience with the Zone diet in the training forum. Just a thought.
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Re: Back to KBs

Post by JasonC » Fri Aug 21, 2020 2:14 pm

Fat Cat wrote:
Thu Aug 20, 2020 10:51 pm
Once you have had some time to feel it out, it would be great if you could post some of your experience with the Zone diet in the training forum. Just a thought.

That's a good idea.
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Re: Back to KBs

Post by JasonC » Sat Aug 22, 2020 12:39 am

Fri., Aug. 21, 2020
AM: yoga
PM: S&S warmup. 2-arm swings OTM with 24kg or 28kg for 14 minutes. TGUs with 24kg or 28kg and 35# hack squats x4-5, for 5 rounds.
--now that I'm up to 80 secs on the yoga poses, the yoga is no joke. It's getting to be a true workout in its own right.
--Tom wants hypertrophy out of the afternoon KB workouts, so even though I'm not pushing the grinds anywhere close to max effort, I'm keeping the rests quick and my HR up.
--By this point in the training week, my limbs are heavy and pleasantly tired in the morning to a level that's been rare since my PL days. I think after I retired from PL and got into ES, I got lazy and discarded the ability to keep up a quick pace in the weight room.
--I think I'm beginning to get the irritated SI joint under control. I've been sleeping with pillows between my knees and under my arm in a way that keeps me in a good position. As a result, when I wake up, my sacrum doesn't ache. This is good, because I have a GORUCK thing in a month.

Breakfast: Smoothie (blueberries, protein powder, cashew milk) (5 blocks)
Snack: Smoothie (same as above) (1 block)
Lunch: lettuce, tomatoes, ground beef and salmon, Daiya cheese (5 blocks)
Dinner: cabbage, chicken, pine nuts (5 blocks)
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Re: Back to KBs

Post by JasonC » Sat Aug 22, 2020 11:48 pm

Sat., Aug. 22, 2020
AM: yoga
PM: S&S warmup. Swings OTM for 18 minutes (one-arm with 20kg for 6 sets and 16kg for 4 sets, and two arms with 24kg for 4 sets). TGUs with 28kg (4 sets) or 24kg (1 set) and tactical pullups for 5 sets (3 sets of 3 with 10 lbs. and 2 sets of 3-4 with bodyweight).

--Holy fuck, I'm glad this training week is over and I can take a couple days off. I've got some accumulated fatigue.
--And hunger too. It's only in the last couple days that I've really felt the caloric deficit.
--But I've taken more than an inch off my waist.
--And my SI joint is getting better, and I haven't heard a peep out of my elbows since commencing Furmanation.
--The swings are the Dan John kind, where you brake hard before the bell reaches chest height.

Breakfast: Smoothie (blueberries, protein powder, peanut butter) (5 blocks)
Snack: more smoothie, same as at breakfast (1 block)
Lunch: cabbage, tomatoes, ground beef, Daiya cheese, pine nuts (5 blocks)
Dinner: cauliflower, tomatoes, tofu, peanut sauce, pine nuts (5 blocks)
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Re: Back to KBs

Post by JasonC » Mon Aug 24, 2020 2:39 pm

Sun., Aug. 23, 2020

rest

Breakfast: smoothie of blueberries, protein powder, cashew mllk (5 blocks)
Lunch: cabbage, beef, Daiya cheese, tomato (5 block)
Snack: smoothie (as above) (1 block)
Dinner: cabbage, tomato, beef, pine nuts (5 block)

--SI joint issue continues to be improved but not quite fixed.
--These meals are fucking huge: salads in a 2-gallon bowl, a pyramid of cruciferous vegetables piled to the "it's gonna fall" point in a serving bowl. Sometimes I need to two sittings to eat them. I'm not complaining!
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Re: Back to KBs

Post by JasonC » Tue Aug 25, 2020 4:16 pm

Mon., Aug. 24, 2020

rest

Breakfast: Smoothie (blueberries, protein powder, cashew milk) (5 blocks)
Lunch: cabbage, tomatoes, beef (5 blocks)
Snack: miniature smoothie (1 block)
Dinner: apple, broccoli, tomatoes, salmon, avocado (5 blocks) <-- I didn't finish the last block or so of veggies
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Re: Back to KBs

Post by JasonC » Wed Aug 26, 2020 1:18 am

Tue., Aug. 25, 2020
Beginning of Week 3 of Furmanation.

AM: 50 minutes or so of easy biking and some easy rucking
PM: S/I joint rehab and S&S warmup. 18 minutes of "Bulgarian goat bag swings" OTM, with 24kg, 28kg, or 32kg; 5 rounds of TGUs with 28kg and Hack squats (3 sets of 16kg x5, 2 sets of 20kg x3).
--First time I've had a rucksack on my back in a couple weeks and it felt fine. Put some insoles in my boots, which was just what I needed.
--Did the "goat bag" swings to give the SI joint a break

Breakfast: salmon, broccoli, cauliflower, tomato; soy milk, blueberries (5 blocks) <-- so huge that I didn't finish it til the afternoon
Snack: smoothie (blueberries, protein powder, peanut butter) (5 blocks) <--ate this at 5pm before workout because I'd been too full from breakfast leftovers to eat lunch
Dinner: salmon, cauliflower, tomato, pine nuts (5 blocks)

--I'm starting to look not-fat
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Re: Back to KBs

Post by JasonC » Thu Aug 27, 2020 12:10 am

Wed., Aug. 26, 2020
AM: abortive attempt at a light ruck. Stopped in under a mile because it was uncomfortable on SI joint. (Different boots/insoles from yesterday.)
PM: 30-min. trail run. This went fine. I run essentially barefoot, on my forefoot, and that was all the shock absorption I needed.

Breakfast: cabbage, cauliflower, cheese, salmon, apple (5 blocks) <--So huge that, like yesterday, I didn't finish it til midday
Lunch: small smoothie (berries, half & half, protein powder) (2 blocks) <--Not hungry, on account of the huge breakfast, so no full lunch
Snack: smoothie (as above) (1 block)
Dinner: salmon, cauliflower, chard, pine nuts (5 blocks)
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Re: Back to KBs

Post by JasonC » Fri Aug 28, 2020 2:20 am

Thur., Aug. 27, 2020
Tom's big message from last week about exercise was, "Coax the gains, don't force them." And about eating, "If hunger is a problem, eat a solid breakfast instead of a smoothie." I'm implementing both. Here's what that looked like today.

AM: easy trail run for maybe 25 minutes. SI joint felt good.
PM: Forgot the S&S warmup. 16kg one-arm swings OTM for 20 minutes. TGUs (28kg x4 sets, 32kg x1) and TPUs (+10# x3 for 3 sets, bodyweight x3-4 for 2 sets).
--The workout felt great. I went light on the swings. The only goal was perfect, pain-free form.
--What helped was using the hips to push the forearm forward. Don't know why, but that made everything come together perfectly.
--28kg was suddenly easy on the TGUs. (Doesn't hurt that today is cooler and I didn't kill myself on the swings.)

Breakfast: leftover dinner, broccoli, eggs, Daiya cheese (5 blocks)
Lunch: cabbage, pork, apple, tomato, cashew milk, cacao, almond butter (5 blocks)
Snack: smoothie (berries, cashew milk, protein powder) (1 block)
Dinner: cabbage, cauliflower, pork, tomato, pine nuts, apple (5 blocks)

--Tom was dead-on about solid food. After a solid breakfast, there's absolutely, positively no hunger for the rest of the day.
--In fact, if I try to eat most of my carbs as veggies, I can't finish my food and get a little nauseous. So to hit my carb targets, I'm incorporating a couple of apples a day because they're more compact.
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Re: Back to KBs

Post by JasonC » Sat Aug 29, 2020 12:28 am

Fri., Aug. 28, 2020
AM: yoga
PM: SI joint exercises and S&S warmup. 18 minutes of 2-arm swings OTM, half with 28kg and half with 24kg. Five rounds of TGUs (3 with 28kg, 2 with 32kg) and hack squats (20kg x3, 16kg x5, 20kg x5, 3, 4)

--Nothing difficult here except for palms blistering from sweaty grip. (Don't anyone say "use chalk." Of course I'm using fucking chalk. But I sweat it right off.)

Breakfast: eggs, broccoli, cauliflower, pork, apple, blueberries, soy milk, protein powder (5 blocks)
Lunch: smoothie (berries, soy milk, protein powder) (5 blocks)
Snack: little bitty smoothie (1 block)
Dinner: pork, cabbage, cauliflower, hard cider (I accidentally drank 3 extra blocks of carbs. The cider label showed 12g of carbs [48 calories, or a little over 1 block] but it had 150 calories--so I think it left calories from alcohol out of the carb count. Lesson learned.)

--At lunch I was in a rush and settled on a smoothie. Dumb, I got hungry in no time.
Last edited by JasonC on Sun Aug 30, 2020 3:45 pm, edited 1 time in total.
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Re: Back to KBs

Post by JasonC » Sun Aug 30, 2020 3:41 pm

Sat., Aug. 29, 2020
Tired and slept badly, so around mid-day I decided to cut the training week short--this would have been day 5--and rest.

AM: yoga <-- A poor showing
PM: canceled planned workout

Breakfast: pork, cabbage, cauliflower, butter (5 blocks)
Snack: berries, almond butter, protein powder (1 block)
Lunch: same as breakfast (5 blocks)
Dinner: salmon, tofu, cauliflower, pine nuts (a sloppy 5 blocks: I had 6 blocks of protein on my plate and said "fuck it," and I didn't finish my last block of carbs)
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Re: Back to KBs

Post by JasonC » Tue Sep 01, 2020 1:02 am

Sun., Aug. 30, 2020
rest

I forgot to log my meals, but they were right in line with the previous week.

Mon., Aug. 31, 2020
AM: short run
PM: S&S warmup. One-arm swings OTM for 18 minutes, 2 sets with 16kg and the rest with 20kg. 5 rounds of TGU (all 32kg) and hack squats (20kg x 4,4,5,5,5)

Breakfast: cauliflower, beef, cashew milk, berries
Lunch: cabbage, lamb, cashew milk, berries
Snack: cashew milk, berries, protein powder
Dinner: lamb, cabbage, cashew milk, berries
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Re: Back to KBs

Post by JasonC » Fri Sep 04, 2020 6:13 pm

Tue., Sept. 1, 2020
AM: easy run

Breakfast & lunch & snack: I didn't log these, but they were substantially the same as the the day before.
Dinner: eggs, butternut squash, pork, pine nuts. (5 blocks)

--I'm backing off the huge smoothies with cashew milk. Sometimes I need to go farther than 100 yds. from a toilet.


Wed., Sept. 2, 2020
AM: yoga
PM: usual workout with 22 minutes of swings, today with TPUs (+10 lbs. x3,3; bodyweight x 4, 3,3)

Breakfast: pork, cabbage, cashew milk, berries (5 blocks)
Lunch: same (5 blocks)
snack: cashew milk, berries, protein powder. (1 block)
dinner: pork, broccoli, cauliflower, kombucha, apple (5 blocks)

--First-ever chiropractic visit


Thur., Sept. 3, 2020
AM: light ruck for 5.5 miles
PM: S&S warmup. Swings with 24kg OTM for 22 minutes. 5 FAST rounds 24kg TGUs and 24kg hack squats (24kg x3~5).

--lifted at very fast clip to squeeze workout into lunch hour

Breakfast: broccoli, cauliflower, pork, kombucha (5 blocks)
Lunch: same as breakfast (5 blocks)
Snack: smoothie (berries, protein powder, cashew milk) (1 block)
Dinner: tofu, cabbage, cauliflower, hoisin sauce, cup of cider (5 blocks)
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Re: Back to KBs

Post by JasonC » Sat Sep 05, 2020 12:10 am

Fri., Sept. 4, 2020
Last training session of Week 4 of Furmanizing

AM: 25- or 30-min. jog
PM: SI joint exercises and S&S warmup. 20kg swings OTM for 20 minutes. 5 rounds of TPUs (bodyweight x3) and TGUs (32kg x 2sets, 28kg slowly x 3 sets).

--Stayed with lighter bells to keep from irritating back while it's healing. That slowish TGU both feels good on the back and feels pleasantly tiring on the muscles

Breakfast: pork, cauliflower, berries, cashew milk, protein powder, almond butter (5 blocks)
Snack: berries, cashew milk, protein powder (1 block)
Lunch: salmon, cauliflower, butter, kombucha (5 blocks)
Dinner: salmon, cauliflower, cabbage, pine nuts, kombucha (5 blocks)
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Re: Back to KBs

Post by JasonC » Sat Sep 05, 2020 9:46 pm

Sat., Sept. 5, 2020
rest

Breakfast: salmon, broccoli, apple, berries, cashew milk. (5 blocks)
Snack: berries, cashew milk, protein powder (1 block)
Lunch: salmon, broccoli, berries, cashew milk, kombucha (5 blocks)
Dinner: Took relative from out of town to restaurant and went off the reservation. Nothing debauched, but it wasn't no 5 blocks.
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Re: Back to KBs

Post by JasonC » Mon Sep 07, 2020 5:21 pm

Sun., Sept. 6, 2020

rest, but we did go hiking for a couple hours

Breakfast: cauliflower, salmon, avocado (5 blocks)
Lunch: Smoothie (blueberries, half & half, protein powder) (5 blocks)
Snack: apple, sunflower butter (1 block)
Dinner: cauliflower, salmon, avocado (5 blocks)
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Re: Back to KBs

Post by JasonC » Tue Sep 08, 2020 3:09 am

Mon., Sept. 7, 2020
PM: S&S warmup. 20 minutes of swings (1- and 2-handed) OTM for 20, with 20kg and a few 24kg. 5 rounds of hack squats x5 (16kg x1 set, 20kg x2 sets, 24kg x2 sets) and TGUs (28kg x3 sets, 32kg x2 sets).

Snack: smoothie (berries, half & half, protein powder) (1 block)
Breakfast: more smoothie (5 blocks)
Lunch: more fucking smoothie (5 blocks)
Dinner: cabbage, pork, pine nuts (5 blocks)
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Re: Back to KBs

Post by JasonC » Tue Sep 08, 2020 11:24 pm

Tue., Sept. 8, 2020
AM: yoga
PM: S&S warmup. 24kg or 20kg swings OTM for 24 minutes. 5 rounds of TGUs (28kg or 32kg) and TPUs (+10 lbs. x3).

Breakfast, Lunch, Dinner: Didn't record these because I went into search & rescue mode. Had to eat sandwich & chips in the field for dinner, but I stayed pretty "honest."

--This is the peak day of the swing cycle Tom gave me. Tomorrow is the last day of the cycle, and then I back cycle.
--Apparently specific adaptation to imposed demand (SAID) is actually a thing, because today I was swinging like a mofo for 11 or 12 minutes before I felt any approach of fatigue.
--Back feels awesome. Apart from stretching and reacquainting myself with healthy sitting and walking posture, a big thing has been footwear. I changed from my tried-and-true rucking boots to some very lightweight, minimal "bush shoes," and it was then that back stress began adding up. I did a fuck ton of extra-heavy ruck miles in those things, and I think it pounded my back something nasty. When I stopped wearing them, I started improving immediately.
--And I have palpably less belly fat. I'm beginning to feel like my old self.
Last edited by JasonC on Mon Sep 14, 2020 4:15 pm, edited 1 time in total.
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Re: Back to KBs

Post by JasonC » Fri Sep 11, 2020 2:53 am

Wed., Sept. 9, 2020

Rest. Up all night doing SAR stuff and back at it in the evening.

Breakfast: smoothie (berries, protein powder, almond butter) (5 blocks)
Lunch: pork, cabbage, pine nuts (5 blocks)
Dinner: Went "off book" in the field, eating chicken strips and Chinese food. Didn't go berserk, but it was more than 5 blocks' worth.


Thur., Sept. 10, 2020

PM: Last day of Cycle 1 of Furmanation. S&S warmup. 20 minutes of swings OTM with 24kg. 5 rounds of TGU (just 24kg) and hack squats (24kg x3-5).

--Took it easy. Still tired from all the SAR stuff the last couple days.

Breakfast: smoothie (berries, protein powder, almond butter) (5 blocks)
Lunch: pork, cabbage, pine nuts (5 blocks)
Snack: none
Dinner: cabbage, pork, tofu, pine nuts (6 blocks, to compensate for the missed snack)
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Re: Back to KBs

Post by JasonC » Sat Sep 12, 2020 3:31 am

Fri., Sept. 11, 2020
The wildfires have made the air outside hazardous. I rode a stationary bike for half an hour.

Breakfast: smoothie (5 blocks)
Lunch: salmon, cabbage, avo (5 blocks)
Dinner: same as lunch (5 blocks)
Snack: smoothie (1 block)
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Re: Back to KBs

Post by JasonC » Mon Sep 14, 2020 2:07 am

Sat., Sept. 12, 2020
No exercise. Air quality is horrid.

Breakfast: cabbage, fish, pine nuts (5 blocks)
Lunch: smoothie (milk, berries) (5 blocks)
Snack: more smoothie (1 block)
Dinner: fish, broccoli, cabbage, apple, tomato, avocado (5 blocks)


Sun., Sept. 13, 2020
PM: 36kg swings OTM for 10 minutes. 5 rounds of 32kg TGU and TPU, bw x3.

Breakfast: broccoli, fish, avocado, apple (5 blocks)
Lunch: smoothie (apple, cashew milk, protein powder) (5 blocks)
Snack: more smoothie (1 block)
Dinner: broccoli, pork, pine nuts, kombucha (5 blocks)
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