Monday, June 11, 2007

Monday, 2 hand swings, 980 reps

7:30am KB

Warm up w/12kg (26 lbs.)

40 2 hand swings, 1 min. on 1 min, rest x 5 sets = 10 min. total (200 reps)

Work sets

#1 w/16kg (36 lbs.)
40 2 hand swings, 1 min. on, 1 min. rest x 5 sets = 10 min. total (200 reps)

#2 w/20 kg (44 lbs.)
40 2 hand swings, 1 min. on, 1 min. rest x 5 sets = 10 min. total (200 reps)

#3 w/24 kg (53 lbs.)
20 2 hand swings 30 sec. on, 30 sec. rest x 10 sets = 10 min. total (200 reps)

#4 w/28 kg (63 lbs.)
20 2 hand swings 30 sec. on, 30 sec. rest x 3 sets = 3 min. total (60 reps)
20 2 hand swings 30 sec. on 1 min. rest x 3 sets = 4.5 min. total (60 reps)

#5 w/32 kg (72 lbs.)
20 2 hand swings 30 sec. on 1 min. rest x 2 sets = 3 min. total (40 reps)

#6 w/40 kg (88 lbs.)
10 2 hand swings, 15 sec. on 1 min. 15 sec. rest x 2 sets = 3 min. total (20 reps)

Total workout 53.5 min. 980 reps

This is the first time I did a workout progessively with harder and heavier sets without ending with easier and lighter sets. By the time I got to the 24kg, my grip is what couldn't go the entire 1 min., so I switched to 30 sec. sets, but doubled the number of sets. By the time I progressed to the 28kg my grip needed more rest than the 30 secs. so I rested 1 min. inbetween 30 sec. sets after the first 3 sets. I was able to stay with that work/rest ratio until I ended with the 40 kg, at that time my grip was shot and I was only able to hang on for 10 reps, taking the 1 min. 15 sec. rest to "even" off the time of the set.

I had plenty of strength in my hips and legs, and still able to get a decent "hip snap" w/40kg, only swinging hip heigth, so I guess the lesson would be not to wait until 50 minutes into a workout to swing your heaviest bell!

Sunday AM weight 130.4
3:30 Bikram yoga


coffee w/cream 70 cal.
small peach 80 cal.
small apple 80 cal.
prunes (5) 100 cal.
almonds (12) 120 cal.
chocolate sucker 70 cal.
1 bread 60 cal., 1 tbl. PNB 100 cal. + alfalfa sprouts (sandwich)
5:30 cherries 60 cal.
6:00 chili pepper soup w/beef (6oz), squash and black beans 520 cal.
9:30 cookies 400 cal.

Total calories 1660

The first 7 items (680 cal.) were consumed between 5am & 2:30pm and then I didn't eat until after yoga. My weight after yoga (5:30) and a shower, was 130.4 with 15.3% bodyfat! The lowest I had ever seen. And my calories were on track for the day until...... I fell asleep before picking Mark up from the airport, woke up, drove to San Francisco, and when I got back at 9:30pm I came across some of the bake sale goodies that had not been thrown out or (obviously) taken away from my sight....drats!

My morning weight did not surprise me because I had a seriously bad "bake sale" binge the day before and those damn carbs hold water. In fact every gram of carb holds 9 grams of water, salt holds about 20gms, with protein holding very little and fat holding none! So baked goods, my freakin' favorites, are quite possibly the worst type of food for me to eat. Which explains.......

Monday AM weight 132.0!!!!
7:30 am KB heavy swings
7:30 pm 1 hour walk

5:00-9:00 coffee w/cream 70 cal.
1:00 large carrot w/ 1 tbl. PNB 100 cal.
2:00 spinach /walnut pesto (100 cal.) salad w/tomatoes and cottage cheese 200 cal.
4:30 chili pepper stew w/skirt steak (6oz, 300 cal.) and spaghetti squash 200 cal.
6:30 yogurt w/steel cut oats, 290 + 150 cal.

Total calories 1410

Monday 1:00 pm weight 130.2 18.2% bodyfat. I did not even trip out about my weight, I woke up feeling heavy, not fat, just heavy.....because my calories were within my limits yesterday, I knew it was the stinkin' cookies.

Mark was surprised that I wan't upset, but I know I've been lifting more and eating more, and I'm making a conscious choice to get stronger and build muscle. On purpose. I'm actually excited to feel that I want to be more muscular, not skinnier! My clothes fit the same and I feel just as lean at 130 as I did at 127. I will get back down between 127-28 beacuse this extra weight is just due to holding water from the carbs for the last 2 days.

My eating is back on track and I'm reading a potentially life changing book titled "Binge No More". It's no secret that I'm a "work in progress", but my mood is good and calm and most important hopeful. Life is good.


Christine said...

I'm speechless. Honestly, I can't fathom that workout! 980 reps... and my goal is 300! With a 26#! Oy vey, you are something else, missy!

Just so I don't feel like a TOTAL weakling, what did your beginning workouts look like?

Tracy Reifkind said...


I think my beginning workouts were something like 30 rep 1 hand swings, switching every 10 reps w/18 (8kg), doing 4-6 sets. So I was able to swing for over 1 minute very quickly. I worked up to 2 1/2 minute combination sets w/ 2 1/2 minute rest periods and I only did 5-6 of these for a total workout time of 25-30 min. and I trained at a modest speed.

It wasn't long before I picked up the snatch quickly and added those in, and then the clean and press soon afterwards.

I naturally have the ability to see a movement and then copy it.

BJ Bliffert said...

You're an animal Tracy, keep it up!


Lauren Brooks said...


Awesome workout! I can't wait to be able to do that one day.

You have come such a long way. I love your new goals for yourself. Being strong and lean is sooo much more fun than being super skinny.

Tracy Reifkind said...

BJ, It's not like I jump rope inbetween sets though! LOL

Tracy Reifkind said...

Lauren, I get more unsolicited compliments at this heavier weight than I ever did at 125! I think I look healthier.

It's still a litle bit of a struggle, but I can't ingnore the clothes fit the same...I'm throwing around heavier bodyfat is on target. What more can I ask for?

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