Planning a Hike in Queenstown

I hope to make it to Queenstown New Zealand over xmas to climb Mt Ben Lomond

Queenstown

Its a full days climb to the summit & back down but I may take a tent & sleep high to see the night sky.

I’ve wanted to do this trek for 15 years so its time to do it.

Resistance bands for punching

Here is a band setup that will work your jab & perhaps you can use it at the same time as the mass suit.

If you take a look at the mass suit in my previous post its an excellent piece of kit. It looks like the products are compatible – as some of the lifelineUSA gear may be also.

http://www.perfectpunch.org/

perfect punch

This other product attaches to the waist so is wrong for japping.

http://www.myshadowboxer.com/

shadow boxer

shadow boxer

Now a cheaper alternative is simply to slip a resistance band around your shoulder – or loop it around a door handle or post behind your back. This will work your jab & if you want to work pecs its similar to cable flys.

The mass suit is better for upper cuts & hooks. For kicks its ideal as is.

Strength Band Gear

I want to tell you guys about some very cool equipment. Its based upon resistance band training.

No 1 is the “MASS SUIT” this can provide up to 70 lbs of resistance to most sports including sparing, running, even swimming.

mass suit

mass suit

mass suit

Yeah thats pretty damn cool and it can of course be used in addition to a weight vest. Unlike a weight vest this sucker will not cause knee & joint wear over time. But hey why not add the 70 lbs to your weight vest session any way ?

These things are expensive coming close to $300 new – but I’m gunna get one this summer anyway from www.MassSuit.com

The mask by the way is a breath or respiration trainer – there are several brands available and most are much less obtrusive than what you see on that guy.

The other place to get “fancy” resistance band gear is www.lifelineUSA.com. Again very expensive – especially if you have to pay foreign shipping but some great gear. The range is big but below are two examples.

vertical jumper

power pushup

power pushup

There are a few books on resistance or strength band training these days. The Resistance Band Workout Book & Strength Band Training are on Amazon & there is a good ebook from this site for $7 http://www.resistancebandtraining.com/

Kettlebell swing challenges 2500 in an hour, 10000 in a month etc

The swing is a great exercise for when you are stuck indoors. Its quiet – even silent. So if its the middle of the night & you need a quick exercise fix its ideal. Its also a great cardio workout.

Many folks soon learn that Kettlebells are not like regular weights. With Kettlebells you can go for volume in a way not possible with a barbell & dumbbell.

The guy in the video above is Rob Russell.

Here is a guy doing 6000 swings in under 2.5 hours

His form is fully lame ass though – can you really call that a swing ?

Here’s a good PDF program to get you started http://occupyfirstplace.com/KB10K.pdf

I think Swings are the fundamental Kettebell exercise – certainly the easiest but nothing is easy once you get beyond a few hundred reps.

The Kettlebell Long Cycle

Wow the Kettlebell long cycle rocks. This is the clean & jerk done with two kettlebells for 10 minutes continuously. You don’t put them down but can kind of rest in the rack & overhead.

Of course it means there is no real rest for the full time. The top guys do this with two 40kg KB’s which is diabolical. I’m a beginner on long cycle but I really like it. I like it even more than one arm snatch.

I do get a better endorphin hit off snatch though.

long cycle

This exercise is deceptively difficult. You may watch these guys doing it and think yeah I can do that. Well straight off the bat I doubt it. Here is a video of one of the sports top athletes passing out at 214 reps.

That’s Sergey Rachinskiy a top world champion.

Here is a good video showing proper form…

Here’s the main man Steve Cotter giving some long cycle instruction…

Finally a nine week program training long cycle 3x per week

http://kettlebellfitnessdk.wordpress.com/2011/01/13/9-week-kettlebell-long-cycle-training-program/

60 year old athlete with body of 20 year old

Cycling for Knee Strength & Rehabilitation

I am doing 3 months knee rehabilitation before I get back into my special forces style weight vest training. That kind of training will reveal any weakness & for me it turned out to be knee’s. Not surprising when doing 3 heavy long marches each week So if you saw my prior post on it I found a bunch of knee rehab programs which I am doing every day.

Luckily I have found the best exercise of all is the stationary bike. Which brought to my attention a German sprint cyclist at the Olympics. This guy is getting in the news because of his bodybuilder level thigh development.

cyclis legs

cyclist legs

thigh legs development

big legs

cyclist big thighs

By incorporating weights & sprint training on a stationary bike the knees can be strengthened particularly by increasing development of the internal quadriceps which is often a cause of knee pain – when the quads are too weak in relation to the required load on the knees.

Where to get 20,000 Calories for $20.00

Ho ho ho a weeks worth of calories for a 230 lb lifter for $20.00 I hear you shun.

Well as of this week I am doing it. For twenty bucks I can get 2 litres of Virgin Olive Oil and 10 lbs of spuds.

Haaa – body building just got cheap.

Throw in some meat, eggs, fish, veges & fruit and that’s it – CHEAP HUMONGOUS FOOD !!!

spuds

Olive Oil

Warrior + Paleo +Anabolic Diets

For many years I was around 13 – 14 stone. Muscular, young and with an excellent blood profile for all markers. I never have even seen let alone used steroids.

When I was a teen I was anorexic and a drug addict. I was 6 stone at 16 and nearly died. Body building saved my life. I doubled my weight in six months from 6 to 12 stone. This was a phenomenal ego boost.
Any way when I was about 27 I was introduced to a high starch diet. Again a massive gain in muscle occurred.

After years of struggling to gain weight my muscle exploded & I got up to 220 lbs pretty easy. But as you should know a high carb diet also packs on more fat. For the first time in my life , while I was muscular and athletic, fat actually became a health concern.

no steroids

At 44 & 230 lbs 20% body fat it still is today so a few weeks back I decided to try Paleo Diet. I have been on Warrior diet for quite some time & that diet has helped keep my belly fat at bay some what. My hope was that Paleo could take me down to 10% body fat and maintain my muscle mass – or even increase it.

I have done Paleo for 3 weeks now so I can fill you in.

PRO: If you want to weigh around 180 lbs give or take 20 lbs then Paleo will work for you.

CON: If you want to be big and muscular Paleo wont work – its too hard to get the required energy intake to be say 220 or more lbs.

PRO: It is great being on a healthier nutrient profile

CON: I have felt very low in energy during many workouts

PRO: I lost gut fat fast

CON: I lost muscle size too (was it visceral fat ? – I don’t think so)

My verdict on Paleo – I will continue to shun dairy and grains – but apart from that this diet is for skinny men – not me.

OK so I will keep the aspects of Paleo I know are good. No dairy (except for whey, casein, colostrum) & no grains.

My experiment has led me to “The Anabolic Diet” which I read about before but never tried. You can do this diet while sticking to most of the Warrior & Paleo principles. Just that on Anabolic you add more fat during the week & you carb load on the weekend.

I am just starting Anabolic Diet – I know it has similarities to the Ketogenic Diet & BodyOpus Diet

Ok so I know already I am gunna end up with a Hybrid diet that suits me. I will keep you informed of the results.

Books you want…

warrior diet

Warrior Diet
Anti-Estrogenic Diet

paleo diet

Paleo Diet
Primal Blueprint

anabolic diet

Anabolic Diet
Ketogenic Diet
Body Opus

Body Opus

OK there is enough reading & Dietary information there for you to experiment for a year and find the right mix for your goals and body.

3 STRETCHES TO CURE TIGHT HIP FLEXORS

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