ironwings journal *

[OneBreath]

You made perfect sense ebony. You are ready. Just keep flowing with it. Don't "try", that's the ego again wanting to make it a game or goal that you can win or lose. Your being wants to be awakened already, you just have to let it happen.

As for the Tao and Buddhism, i would suggest finishing this book first. I had studied both rigorously before ironwings got me on Eckhart. The best way to say this is that Eckhart has a gift for using words that we westerners can best grasp. Chinese and Indian culture is so vastly different from ours, their words are much harder for us.

After i completed A New Earth and The Power of Now, i went back to the Tao and was blown away. Where it has made sense before (intellectual agreement), i could now experience it.

Of course you're going to get curious so here you go

Tao Te Ching

 

[ironwings]

Oh my, calorie deficit time. I'll be a bit grouchy over the next couple months

Here is what I've been up to lately -

Oxford Training - performing three sets of an exercise starting with your 10RM. Each set you drop a little weight to just barely finish 10. No rest - just as long as it takes you to knock off weight.

This is my last two weeks of loading. Four strength training days with cardio, Two days cardio, Two days Kettlebell drills, One day Body Blast*

My 10RM now was my 6RM two weeks ago.

Upper Body 1:

Row: T-Bar
Flyes: Standing cable
Shoulder Press: Hang clean
Bicep Curls: Seated incline
Tri Extensions: Decline rolling

Lower Body 1 & 2:

Leg Press
Deadlift: Stiff Leg with heels elevated
Glute Press: Machine
Glute Press: Standing cable

Upper Body 2:

Row: T-bar wide grip
Chest Press: Seated Cable
Shoulder Raise: Elbows are bent
Bicep Curls: Cable V Rope
Tri Extensions: Standing dumbbell

Body Blast (I have several of these but here is an example of a body weight one)

Exercises performed in a row with no rest.

Row: Body parallel to floor using Smythe rack, 25 reps
Squat: Hands on shoulders, 25 reps
Pushup: 15 reps
Jump Box Squat, 15 reps
Mountain Climbers, 20 reps
Tricep Pushups, 15 reps
Row: Repeat for 15 reps

**Cardio has consisted of intense interval training on the rowing machine, stair climber, arc, or treadmill. This morning I added complexes to the mix. My body responds much better if I mix up my cardio - all in one session. My muscles are so soar that staying on any one machine kills them

12 minutes post strength training
60 minutes all other (not advised)


I've started cutting calories to prepare for my fat burn phase in 1 1/2 weeks. I'm in calorie deficit on non training days and just a tad under maintenance on training days. Starting next week I will always be in calorie deficit. Eating mostly natural foods, using supplementation, and eating as much protein as I can stomach. I am changing my diet over to 3 meals and 2 snacks again. I have been eating every 2 or 3 hours for the past 3 or 4 months and my body is going insane, not to mention my patience. The 3 meals, 2 snacks is working really well for me and my schedule!

I'll keep posting my workouts! This week alone from a calorie deficit and more intense cardio I have lost 2lbs.

 

[*ebony*]

OneBreath, thanks for the link! lol..i needed to "quench" my spontaneous curiosity before continuing with the book.Fasinating stuff, and i've heard alot of if before, just never paid attention.

now i am ready to continue. chapter 5.



Ironwings, whats ur goal BF%? i've also lost 2 pounds this week already! i think mostly from the continuing increase of water intake

 

[ironwings]

OneBreath, thanks for the link! lol..i needed to "quench" my spontaneous curiosity before continuing with the book.Fasinating stuff, and i've heard alot of if before, just never paid attention.

now i am ready to continue. chapter 5.



Ironwings, whats ur goal BF%? i've also lost 2 pounds this week already! i think mostly from the continuing increase of water intake

Ah, Chapter 5 "The Pain-Body", this was a rough one for me. I even have one of his lectures specifically on the subject.

Girl, there are no goals. There are expectations! I spent way too much of my life listening to those self help gurues telling me I needed to set goals and follow through. Goals are just that - in the future, sometimes far away. I like to focus on the present and what I am doing today to meet my expectations of the future. In this case, to reduce bodyfat significantly during my 10 week cycle. If I focus on the future - I rationalize with myself - "I have plenty of time" and 10 weeks comes up pretty fast in my life. I typically would say "I will be at 17% bf at the end of ten weeks". In this case though, I have never worked to be under 19% so I'm not sure what my body is capable of and still feel healthy - so it is an experiment. I am currently at 20% after this last loading cycle.

Congrats on the weight loss, keep that water chugging!

 

[OneBreath]

Good luck with the painbody chapter EC.

 

[*ebony*]

thanks guys, i'm almost done with the book. i didn't want to rush any of it so i've been reading a little bit every night after my workouts. its nice to cozy up after a nice shower with a good book and cup of tea.

 

[ironwings]

Don't worry - you will read it and reread it. I have it on audio and paperback and I couldn't count how many times I've been through it!

Life's little pleasures are so awesome, aren't they!!

 

[ironwings]

On my second week of calorie deficit. I'm keeping close track of my cals consumed and burned during workouts each day and I'm right on target - about 6800 a week. A little grouchy but I'll get through it!

Week 1: 4lbs lost - my body was shocked with the calorie deficit. I've never ever done this for a consistent amount of time.

Workouts change next week - I'll post them once I have them worked up! I'm having a blast with this Oxford training!

Chow...

 

[ironwings]

New workouts - I'm testing my limits here!

3 Full body strength sessions and 3 full body conditioning sessions. On strength days I'll warm up for 5min on a rower or bike and finish it off with 10 - 15 minutes of interval.

Day 1 Strength

Squat 5x15
Deadlift 5x8
Combo 3x: Sumo High Pulls (10), Cleans (8), Clean & Jerk (4)
Chin ups 3x15

Day 2 Conditioning

All exercises at reps of 20 and repeated for 3 circuits

Dumbbell Swing
One Arm Snatch
Overhead Lunges
Hand Step Up
Swiss Ball Fast Squat

Day 3 Strength

Squat 5x5
Chest Press 3x15
Pendlay Rows 3x15
Hip Extensions 3x10 drop set

Day 4 Conditioning

All exercises at reps of 20 and repeated for 3 circuits

Fast Step Ups
Med Ball Chops
Med Ball Mountain Climbers
Box Jumps

Day 5 Strength

Squat 5x15
Deadlift, heels elevated 5x8
Snatches 3x8
Pull ups 3x15

Day 6 Conditioning

All exercises at reps of 20 and repeated for 3 circuits

Squat Press
Pushups
Windmill
Overhead Squat


* Conditioning sessions will vary

 

[*ebony*]

IW! where u at chica!?