Summary for 2017

The results of my paddling and gym training for 2017.  I didn’t paddle nearly as much as I wanted to the second half of the year due to a drought so I stepped up the volume in the gym.

On to 2018.

2017training

Last week of the year in the gym

And boy was it a big one.

I had a couple days off from work and I planned a recovery week starting tomorrow so I hit it hard during the lead-up this past week.

Just over 191,000 lbs. total volume this week.  I would not recommend this type of training to anyone.

I’m now ready to enjoy the holidays and give every muscle and joint in my body time to rest and recover.

My shoulders will be in the best shape ever come paddling season in the Spring.

lastweek2017

Late season kayak paddling

I got out on the water today and was able to at least log 7.5 miles.  I was hoping for more but more than half our local reservoir is frozen so I had to do some laps on the clear parts with Paddling Buddy Dave.

The full wet suit restricts full motion somewhat, but here is a look at my wing stroke in slow motion.

New piece of gym equipment

I knew it was coming for weeks, but today it finally showed up.

My neighborhood fitness center finally installed a Smith machine so now I have a reasonable way to work heavier squats into my workouts once again.

squatrackThe new Smith Machine

I had been putting off joining a commercial gym since my local Gold’s Gym closed at the end of September and now it looks like I can save myself the monthly fee as the biggest reason I went to Gold’s was for the squat racks and dumbbells that go over 50lbs.

I had explored other gyms and was heavily leaning toward joining Snap Fitness but after I sent them an inquiry through their website link and not getting a response after 10 weeks, (I hate poor customer service and I only imagined if they were that bad before somebody joined it would only get worse after joining) I held off to see what my planned local gym expansion would bring me.

Tonight I had the answer.

The Smith machine has a low pulley in it for seated rows which is an added bonus as I had been using a different piece of equipment that had a 100lb. upper limit which was a bummer.

So now that I have ~85% of everything I need I see no reason to join a commercial gym.

And I can start incorporating squats and legs into just about every workout again.

My legs will hate me for a while but then they will love me.

12-14-17-bodyTonight’s workout was a bit more balanced


Time to start sneaking additional plates into the gym for “donation.”  😉

 

Epic V7 vs. Pyranha Octane / Think Nitro

No comparison.

At the start of Day #2 of the 2017 James River Rundown. The camera is on my Pyranha Octane at the start as three Epic V7’s jump out to the lead. We finished 50 miles later with the Epic V7’s taking 1-2-3 and the Octane and Nitro at a distant 4-5. The paddlers are pretty much equal. I know because we paddle together frequently. The difference is the boat. No comparison. V7 reigns supreme in plastic. Anyone want to trade their V7 for my Octane??? Better yet, does Stellar Kayaks want to throw a boat in my direction to put it into the mix?

A good training day

I finally made it back out on the water today during a well-earned day off.

I managed to paddle 10 miles in the Thunderbolt-X kayak and took it easy so I only averaged 5.7mph.  It was a cold, breezy day so I had to wear a full wet suit which definitely constrains the natural paddling motion.

Nonetheless, it was an extremely enjoyable paddle and the water was clear as crystal.  I also spotted a flock of turkeys on shore which was a bonus.

12-8-17_kayakTaking the Thunderbolt-X out for a spin with full wet suit


Then after attacking an item or two on the “honey do” list, I dropped off my son and his friend for basketball practice this evening and hit the gym while they were at practice.  It wasn’t my typical #MFN (massive Friday night) workout, but I managed some good volume in a somewhat crowded gym for a Friday night.  Usually I can have the place to myself on a Friday night but not tonight.

12-8-18_Atlas

I focused on bent over rows and flies and worked in some squats.

It was a good training day.

Oh, and I’ve gotten myself into dietary ketosis and I hope to stay here for a good, long while.

And in the interest of transparency, here is my starting point for this current “cut,” according to the Skulp Aim.

 

 

Compared to Jan., 2016.  They obviously re-scaled the index since then as it now appears as though Muscle Quality is on a scale from 1-100.  It’s a shame I don’t have a direct comparison.

Saturated fat does not clog the arteries

It is nice to a see more and more research supporting what many of us have come to believe for a while now.  This one from the British Journal of Sports Medicine.

“A landmark systematic review and meta-analysis of observational studies showed no association between saturated fat consumption and (1) all-cause mortality, (2) coronary heart disease (CHD), (3) CHD mortality, (4) ischaemic stroke or (5) type 2 diabetes in healthy adults.”

 “[T]he conceptual model of dietary saturated fat clogging a pipe is just plain wrong.”

bjsports-2017-August-51-15-1111-F1.large

Examine the figure above and you’ll see the authors point to fructose and refined carbohydrates as the problem.

“LDL cholesterol is not associated with cardiovascular disease and is inversely associated with all-cause mortality. A high TC [total cholesterol] to HDL ratio drops rapidly with dietary changes such as replacing refined carbohydrates with healthy high fat foods.”