Truffle Shuffle

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

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Holy Cow
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Re: Truffle Shuffle

Post by Holy Cow » Sat Aug 24, 2013 1:03 am

Just to clarify: Jon as in toilet. Not Jon as in one who sits on a sybian while internetting.

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Re: Truffle Shuffle

Post by Holy Cow » Sat Aug 24, 2013 3:17 pm

Just breaking your balls, by the way. Thanks for reading.

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Re: Truffle Shuffle

Post by Holy Cow » Sun Aug 25, 2013 5:32 pm

Fri, Aug 23
1.5 mile walk upon waking, 13 pull ups (one set), 40 push ups, 40 squats, 30 calf raises

Sat, Aug 24
1.5 mile walk upon waking, 15 pull ups, 10 push ups, 10 squats, 40 calf raises, 40 snatches (35#), plus a little bear crawling

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Re: Truffle Shuffle

Post by Holy Cow » Mon Aug 26, 2013 3:41 pm

Sun, Aug 25
40 Crossfit swings, very fast, one set @ 35#

Circuit, three rounds:
a. kettlebell front squats (35#): 20, 20, 10
b. pull ups: 4, 5, 6

2 x 25 push ups

This was an enjoyable workout, and it felt like a solid warm up for a barbell workout.

Another thing: I usually hate kettlebell front squats because I suck at them; my rack sucks, and keeping a straight back is difficult. But this day I enjoyed them, and knocked them out with ease. Something about doing swings and squats around the same time makes both better, and I should remember that.

EDIT: I forgot that I also lifted two coffee bags from the ground to a shelf at waist height. 130 lbs, and 150 lbs.
Last edited by Holy Cow on Wed Aug 28, 2013 2:00 pm, edited 1 time in total.

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Re: Truffle Shuffle

Post by Holy Cow » Tue Aug 27, 2013 1:58 pm

Mon, Aug 26
1.5 mile walk upon waking

Circuit, three rounds:
a. 5 pull ups
b. 15 push ups

10 snatches, 20 swings (35#)
50 squats (one set, slow at first)
50 flat-leg sit ups

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Re: Truffle Shuffle

Post by Holy Cow » Fri Aug 30, 2013 3:50 pm

Tues 27 & Wed 28
Nothing

Thu, Aug 29
1.5 mile walk upon waking, 50 flat-leg sit ups, 40 push ups, 40 squats, 30 snatches (35#), 40 calf raises, 12 pull ups

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Re: Truffle Shuffle

Post by Holy Cow » Sat Aug 31, 2013 4:00 pm

Fri, Aug 30

1.5 mile walk upon waking

Circuit, five rounds at a medium pace:
a. 3 pull ups
b. 10 snatches (35#)
c. 10 calf raises
d. 10 push ups
e. 10 goblet squats (35#)

50 sit ups

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Re: Truffle Shuffle

Post by Holy Cow » Sat Aug 31, 2013 4:12 pm

Been cutting out the nefarious fourth meal as much as I can, and my bodyweight is down five pounds, so I'm sitting around 205 lbs. today. Feeling good. Feeling more athletic than usual, and I've noticed in the past few days that some nagging little pains that I typically deal with just aren't there. For example, my lower back/butt/hip area feels great, but for the last year it has hurt when sitting in my car. Similarly, on my birthday (June 21), somebody at the bar jumped into my arms without warning, and I saved us from entirely crashing to the floor, but all of our weight landed firmly on my left knee. Since then I've occasionally felt a numb feeling in the middle of the soft tissue inside the knee, but in the last week that numb feeling just hasn't popped up.

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Re: Truffle Shuffle

Post by Holy Cow » Sun Sep 01, 2013 8:07 pm

Sat, Aug 31
Nada

Sun, Sep 1
Circuit

Three rounds:
10 deck squats
5 pull ups
10 Hindu push ups
KB (70#)

Started to slow down, so I changed it up. Four rounds:
5 deck squats
2 or 3 pull ups
5 Hindu push ups
KB (70#)

I played around with the kettlebell, so for each round KB means one of the following: 6 one-arm swings, 5-8 two-hand swings, 2-4 clean and jerk. The two-hand swings are where it's at, and I'm gonna try to work those in at this weight more often.

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Re: Truffle Shuffle

Post by Holy Cow » Tue Sep 03, 2013 1:41 pm

Mon, Sep 2
5 goblet squats (70#)
15 swings (70#)
4 pull ups
10 snatches (35#)
10 presses (35#)

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Re: Truffle Shuffle

Post by Holy Cow » Sat Sep 07, 2013 12:23 am

Tue, Sep 3
nada

Wed, Sep 4
1.5 mile walk upon waking
A few goblet squats and swings with the 32kg

Thu, Sep 5
1.5 mile walk upon waking

Fri, Sep 6
3 mile run / walk (more running than walking). One big hill, and three 100 yard sprints at the end.

I think that since the weather is getting comfortably cool, and I have access to a track, I want to focus on being a runner. This "minimum program" isn't working great for me, partly because it's boring, and I think partly because I like variety. I also don't like to drag the exercises out all day, but I don't always have time to get them all done at once. I want to continue some things, like getting comfortable in the deep squat every day, but I think that having one real goal is a good idea for me, and I want to improve as a runner. I always feel great after a good run, and the feeling of freedom and light-footed speed makes me feel good too. Beyond that, the mental and physical discipline of having one goal, along with regular, small successes would help my outlook on life in general. I can alternate running with assistance exercises like lunges, core stability and flexibility work, etc. This way the kettlebells and calisthenics can keep me entertained and crosstrained on the days I don't run, without distracting me from the overall goal of running a lot more.
Last edited by Holy Cow on Mon Sep 09, 2013 8:26 pm, edited 1 time in total.

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Re: Truffle Shuffle

Post by Holy Cow » Sat Sep 07, 2013 10:01 pm

Sat, September 7

1.5 mile walk upon waking.

Hours later...
Ladders, 12345 = 15 reps
Three ladders, 45 reps each exercise (90 on swings)

Push ups
Squats
Calf raises
Pull ups
Swings (35#)
Leg crunches from chair

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Re: Truffle Shuffle

Post by Holy Cow » Mon Sep 09, 2013 8:25 pm

Sun, September 8
Nothing

Mon, September 9
1.5 mile walk upon waking

Hours later...
2 mile run (Heath Park trail).

Hot outside (90 degrees), but I was in the shade mostly. I stopped to stretch briefly two times, but otherwise I was able to maintain a decent pace. Started with a warm up of different kinds of lunges, some squats, calf raises, high steps, and a little bending and twisting to loosen up. This made the run better, and I think I won't ever again go running without a decent warm up like this one. Finished with a little bit of Steve Maxwell-inspired rollin' around on the ground. EDIT: I meant to note that my breathing was never taxed too much. If I'd had someone to talk to, I could have spoken in full sentences. I think they call this a "conversational pace."

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Re: Truffle Shuffle

Post by Holy Cow » Tue Sep 10, 2013 6:37 pm

Tuesday, September 10

1.5 mile walk upon waking

Hours later...
Good movement circuit, five rounds in 25:00
10 push ups
10 goblet squats (35#)
10 sit ups
3 pull ups
10 swings (35#)

"Good movement circuit" means I didn't rush anything. I sometimes paused in weak positions. I did some partial reps that didn't count, they just felt good. I did some stretching and breathing when I wanted to. Sit ups were either regular sit ups, or sit ups plus a plow, or sit ups plus a bridge. Etc.

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Re: Truffle Shuffle

Post by Holy Cow » Wed Sep 11, 2013 6:45 pm

Wed, September 11
Didn't walk upon waking, and I wish I had.

Warm up with lunges and squats and bends and shit, then a 2 mile run/walk. It's hot outside, and I didn't feel as loose and bouncy as I'd prefer. I started running with a good rhythm, but it went to shit about halfway through the distance. This was a "punch the clock" workout.

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Re: Truffle Shuffle

Post by Holy Cow » Fri Sep 13, 2013 5:24 pm

Thur, September 12
Nothin'

Friday the 13th
1.5 mile walk upon waking

Couple hours later...
Warm up
2 mile run, chasing co-eds with a kitchen knife and a hockey mask. Some walking, plus a hill run (250 meters, 75 ft. elevation).
25 deck squats
30 push ups

EDIT: 20 fast swings (70#)

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Re: Truffle Shuffle

Post by Holy Cow » Mon Sep 16, 2013 12:06 am

Sat, September 14
Nothing

Sun, September 15
20 push ups
50 squats (maybe 10 goblets [55#], 20 Hindus, 20 regular)
50 calf raises (55#)
10 kettlebell cleans (55#), 20 swings, 6 presses per arm, 1 windmill per arm
Lift a 135# bag of coffee beans from a pallet on the floor to right shoulder, squat it twice.

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Re: Truffle Shuffle

Post by Holy Cow » Tue Sep 17, 2013 8:43 pm

Monday, September 16
Nothing

Tuesday, September 17
Warm up: 10 snatches (35#), neck circles, shoulder circles, arm circles, 10 goblet squats (35#), 30 hops

2 mile run with a few short walks, but mostly running at a conversational pace; about 1/2 trail and 1/2 pavement (Flat Rock Park). Not a terribly fast run, but a mostly smooth one that felt good.

20 push ups, 20 twisting sit ups, 5 minutes of stretching my legs and back

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Re: Truffle Shuffle

Post by Holy Cow » Wed Sep 18, 2013 8:59 pm

Wed, September 18
I felt great all day yesterday, especially after that run, but then right before bedtime I started to feel feverish. Spent most of last night waking up because I was either feverish or chilly. I'm not sure how this snuck up on me, because I really felt great, and then suddenly I felt like shit.

I may do some stretching out later, but otherwise today is a rest day.

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Re: Truffle Shuffle

Post by Dunn » Thu Sep 19, 2013 1:55 am

ImUndaYourBed wrote:Wed, September 18
I felt great all day yesterday, especially after that run, but then right before bedtime I started to feel feverish. Spent most of last night waking up because I was either feverish or chilly. I'm not sure how this snuck up on me, because I really felt great, and then suddenly I felt like shit.

I may do some stretching out later, but otherwise today is a rest day.
Feel better buddy.

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Re: Truffle Shuffle

Post by Holy Cow » Thu Sep 19, 2013 3:55 pm

Thanks. Feeling better today. Not 100%, but better. Some kind of stomach thing. Gonna hit the trail again today if I can snag the time for it. If not, I'll settle for calisthenics.

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Re: Truffle Shuffle

Post by Holy Cow » Tue Sep 24, 2013 2:02 pm

I think that bug was food poisoning, but I really don't know why I got sick. I was climbing up a ladder and feeling something splatter for the last five days. I felt weak and shitty (wakka wakka), and my stomach was obviously working overtime, so I didn't work out much at all. My appetite went away, so I dropped down to about 203 lbs, meaning I lost six pounds. I did drink a lot of Pedialyte, and I'm avoiding coffee and switching to tea in the mornings because that seems to help a lot. Feeling better today.

Thursday, Sep. 19
Nada

Friday, Sep. 20
Nada

Saturday, Sep. 21
Nada

Sunday, Sep. 22
Lift ~130 lbs. bag of coffee from a low pallet to a table at waist-height x 2

Monday, Sep. 23
Walk 1.5 miles upon waking

Just before bed...
5:00 snatch (15#)
5:00 clean and press (35#)
A handful of windmills on each side (15#)
About 25 minutes of stretching and ROM stuff, including some Ys and Ts for my shoulders, and a handful of squats, push ups, and sit ups.

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Re: Truffle Shuffle

Post by Holy Cow » Tue Sep 24, 2013 7:35 pm

Tuesday, Sep. 24
1.5 mile walk upon waking
Later...
Warm up. 40 swings (35#), some stretching and bear crawling and shoulder rolling and stuff.
2 mile run/walk, including a steep 100 yard hill and two 100 yard sprints

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Re: Truffle Shuffle

Post by Holy Cow » Thu Sep 26, 2013 6:41 pm

Wed, Sep. 25
1.5 mile walk upon waking

Thur, Sep. 26
1.5 mile walk upon waking

Circuit Training, around 25 minutes. This was a lot of fun.

I
Sit-out w/push-up (à la Steve Maxwell) x 4
10 swings (35#)
Sit-out w/push-up (à la Steve Maxwell) x 4
10 swings (55#)
Sit-out w/push-up (à la Steve Maxwell) x 4
10 swings (70#)
II
Sit-out w/push-up (à la Steve Maxwell) x 4
10 goblet squats (35#)
Sit-out w/push-up (à la Steve Maxwell) x 4
10 goblet squats (55#)
Sit-out w/push-up (à la Steve Maxwell) x 4
10 goblet squats (70#)
III
Sit-out w/push-up (à la Steve Maxwell) x 4
10 rows each side (35#)
Sit-out w/push-up (à la Steve Maxwell) x 4
10 rows each side (55#)
Sit-out w/push-up (à la Steve Maxwell) x 4
10 rows each side (70#)

Cool down with some deck squats, and various kinds of lunges and hip stretches.

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Dunn
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Re: Truffle Shuffle

Post by Dunn » Thu Sep 26, 2013 10:42 pm

Solid little circuit. Glad to see that you are feeling better. Innis and Gunn is on tap at the pub. Gotta go down there and carb load this week.

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