Tonight

Well the back finally felt well enough to start the on-the-minute.

Did 15 Sets of 11 Reps with the 16kg. Used 45 sec of rest.

-Joe

Met with Tracy

Met with Tracy yesterday who basically assessed my fitness in a glance and said. We have work to do...

Starting on "On the Minute Drills" Basically is doing 10 reps on the minute and taking the rest of the minute as rest. 15 Reps and done until I can build up the fitness level. Yesterday's workout felt good but hurts the back. not sure why. Going to see what happens this afternoon.

I'll post later.

Joe Out.

Well, I'm back. After a stretch in Hawaii then recovering from some injury etc. It's time to start lifting the KB. Going to see if I can do a good 300 rep cycle this afternoon. More later.

-Joe

New Post

Test

Well, Time to hang the Kettlebells up. For a week, /sigh. Well Today managed to walk about 40 min. Main focus was on packing.
Food was catch as catch can

Breakfast

Item	Calories
1 bar (2.3 oz) of PowerBar: Diet Bars: Harvest Whole Grain, Dipped, Double Chocolate Crisp	250
Total	250

Lunch

Item	Calories
2 serving, 1/2 breast (3 oz) of Chicken: Breast, meat only, roasted	284
1 strip, thin (0.1 oz) of Vegetables, Fresh: Carrots, raw, edible portion	1
1 tablespoon (0.5 oz) of Oils: Olive	119
2 serving, 1/2 cup (3.4 oz) of Rice: Brown, medium-grain, cooked	218
1 serving, 2 tablespoons (1 fl.oz) of Thai Kitchen: Sauces: Peanut Satay	80
1 small (2.5 oz) of Vegetables, Fresh: Onions, all types, raw, edible portion	29
Total	732

Dinner

Item	Calories
1 serving, 3/4 cup (3.7 oz) of Salads (Fresh, Deli, Restaurant): Salads: Mixed vegetable tossed, no dressing	17
8 oz of Beef Steaks: Top Sirloin, lean & fat, raw, trimmed to 1/8" fat	297
1 serving (5.2 oz) of Wines: Red, burgundy, cabernet	129
Total	443

Snack

Item	Calories
1 serving (1 oz) of Lay's: Potato Chips: Kettle Cooked, Sea Salt & Vinegar, Extra Crunchy	140
2 oz of Planters: Nuts: Walnuts	385
Total	525

Exercise

Item

Calories

Well, Yesterday was going to be a food disaster no matter what I did or didn't do. So I surrendered early and called it a freeday.
Did about 2hrs of walking during the US Embassy's fourth of July celebration ate hmm well everything had some pork bbq on a stick, hamburger, bratwurst. Managed to stay away from beer. Thought I was past the worst of it. But NO!!!

We had a couple taking us out for a farewell dinner. Let me tell you, I don't care how disciplined you are. You can't find healthy food at a Japanese Tempura restaurant. So I gave the day up for lost and enjoyed myself.

Started bright and early this morning swinging with a vengenance.

Workout:


16kg Snatch Swing Combo 20x5
16kg DARC's 20x5
16kg C&P with Swing xfer 10 x 5.

So all in all a good strong workout.

Since we are moving and my world is in boxes food will be a bit iffy.

I suggested to unpack the pan so I could make eggs and hmm well I could have just cooked them on the expression on my wife's face. SO...
Breakfast
2 slices of homemade whole wheat bread.
NO Coffee. (May have to dash out)

I'll up date the food later.

-Joe

Lifting the Bell.

Well today in Tokyo is raining but I was lucky enough to get up early and knock out my KB workout. It felt good. My 16kg KB is a cheap knockoff so I frequently run into problems with it tearing up my hand. Soon in Hawaii I'll be able to use my DD KB's.



I also found time to visit the DD Store. Wow what a difficult store to shop from, I went a bit nuts today and added a 12kg for my wife and a 20 & 24 for those times when you just need to move weight.
The Details:

Today I drew cards for my workout and it turned out to be swing xfers first.

16kg Swing Xfer's 20x5 sets 1 min rest
16kg 1H Swings 10/10x5 sets 1 min rest
16kg Swing/Snatch/Swing/C&P Xfer x 10 x 5 1 min rest.

I couldn't finish the last set. Got all wobbly but it was a blast. Heart was moving. Need to waiting until July 1 when I have music to workout with again. Tough getting the groove without the tunes.

Food:

Did better today.

Kids made Apple Pie so I ate some of the filling but was really happy with my intake.

Breakfast

Item	Calories
1 large (1.2 oz) of Eggs: Chicken Egg, egg white, cooked, no added fat	17
1 large (1.8 oz) of Eggs: Chicken Egg, whole, raw, fresh	74
1 serving, 3 slices 1 NLEA serving (2.2 oz) of Deli & Luncheon Meats: Ham, Extra Lean 5% Fat, sliced	69
1 serving, 1/2 cup chopped or diced (2.6 oz) of Vegetables, Fresh: Peppers, hot chili, green, raw, edible portion	30
Total	190

Lunch

Item	Calories
1 42g of Ramen Noodles	190
1 container (1.8 oz) of Fantastic Foods: Soups: Vegetarian Soup Cups, Sesame Miso, dry	140
2 cup, diced (5.5 oz) of Fruits, Fresh: Pineapple, raw, edible portion	149
Total	479

Dinner

Item	Calories
2 serving, 1/2 breast (3 oz) of Chicken: Breast, meat only, roasted	284
2 whole, small, 2-2/5" dia (3.2 oz) of Vegetables, Fresh: Tomato, red, ripe, raw, edible portion	33
2 small (2.5 oz) of Vegetables, Fresh: Onions, all types, raw, edible portion	59
2 carrot, large, 7-1/4" to 8-1/2" long (2.5 oz) of Vegetables, Fresh: Carrots, raw, edible portion	59
Total	434

Snack

Item	Calories
3 cup slices (3.9 oz) of Fruits, Fresh: Apples, no skin, raw, edible portion	158
1/4 cup, unpacked (5.1 oz) of Sugars: Brown	137
Total	295

First day back.

Well, today I returned back to Tokyo. We are in the process of moving so I've come across some interesting stuff in cleaning out my office that I'll share.

On Jan 7, I weighted 169.5kg. That's 373. On June 15th I tipped the scales at 319.5 or 145kg. for a weight loss of roughly 53lbs.

Today, I started my new KB workout. I've put together a set of cards. Along with the Estimated Work. For example:

Exercise	Reps/Sets	Estimated Work
16kg Bottom up Clean and Press	5/5 x 5 Sets	50
16kg Swing to a Front Squat	10 x 10 Sets	100
Swing/Snatch/Swing/C&P	5/5 x 5 Set	100
16kg 1 Handed Swings	10/10 x 5 Sets	100
16Kg DARCS	5 x 5 Sets	50
16kgSwing Xfer only	20 x 5 Sets	100
16kg1H Endurance Swing	25/25 x 5 Sets	250
16kg Swing / Snatch	10/10 x 5	100
20kg 2H Swings	10 x 10 Sets	100

So basically I'm going to work for 30-40min with 1 min between reps and sets and work for 40 min total. This let's me not be as smart as Tracy or Mark who can design routines in their head but still gives me some decent work and some randomness.

Eating hmm. well. Last day in SF was bad. I did fine up until Dinner but was in a meeting from 4-8 so went to a local place for dinner. and hmm. Ate everything in sight. Then I fell prey to the travelling in first class bug. Ate my way across the pacific. But that was then. This is now. Today is going well.

Breakfast

Item	Calories
1 large (1.2 oz) of Eggs: Chicken Egg, egg white, raw, fresh	17
1 large (1.8 oz) of Eggs: Chicken Egg, whole, raw, fresh	74
3 teaspoon (0.1 oz) of Texas Pete: Sauces: Hot	0
Total	91

Lunch

Item	Calories
1 42g of Ramen Noodles	190
2 cup (8.5 oz) of Soups: Ready-to-Serve, Vegetable, Chunky, canned	245
Total	435

Dinner

Item	Calories
2 serving, 1/2 breast, bone removed (3.5 oz) of Chicken: Breast, meat and skin, roasted	386
2 quantity (3 oz) of Vegetables, Fresh: Chinese Cabbage (bok-choy, pak-choi), boiled, drained, no salt added	20
1 serving (5.2 oz) of Wines: Red, burgundy, cabernet	129
2 oz of Cold Stone Creamery: Ice Creams: Vanilla Bean	132
Total	667

Snack

Item	Calories
1 serving, 1/2 breast (3 oz) of Chicken: Breast, meat only, roasted	142
1 tortilla (1 oz) of Qdoba: Burritos: Flour Tortilla (13")	330
Total	472

Exercise

Item

Calories

Morning Workout:Felt week so Did a 20 min workout.did Swing Xfers, then 2h Swings. Streched a bit. Now we are getting ready for the move. If I get brave I'll put up some of my starting pictures.

That's all.

-Joe