T-9
Days to Go
9
January 2013
Prodigal
Altar Boy 100 Day Countdown
Goal: 2 hours per day
working on the film
Details:
·
Started packaging premium
posters
·
Mailed premium
posters
·
Reviewed Web Site
statistics
·
Reviewed proposed Work
In Progress Tour details
·
Finished donor
follow-up letter
Total time: 2 hours
Goal: 30 minutes per
day music practice
Details:
- Warm up with Black Beauty clone
- Musicacademy Song learner series for bass – Holy Is The Lord
- Bass work – Express Yourself
- Hey Joe
- Fretboard Domination – Modes with metronome
Total time: 90
Minutes
Goal: 15 minutes
exercise per day
Body Opus Week 18
Swing
“Ladders”
The
ladder protocol for the kettlebell swing entails multiple "rungs" of swings
with escalating repetitions per rung.
Each superset entails:
Rung 1 – 10 reps
Rung 2 – 20 reps
Rung 3 – 30 reps
Rung 4 – 40 reps
All
this equals one set
The
work/rest ratio between rungs is 1:1, which means if it takes you X number of
seconds to complete the rung, you rest that same number of seconds before
continuing. That applies to the time between the fourth rung and starting over as well. The goal is to complete as
many sets of 100 as you can.
Today
I completed 5 supersets (100 reps per superset) with a 45lb kettlebell. Volume for the session (500 reps X 45lbs) is 22,500 pounds (whew!).
Charles Staley is always a stickler for paying attention volume. The foundation of his Escalating Density Training (EDT) is to constrain the time of each super set (15 minutes) so you
can calculate the amount of work done.
Since Density (D) equals Volume /Time, keeping Time fixed at 15 minutes
means the only variable is Volume. Increasing
the volume in the same amount of time means you’re doing more work and the
higher the density of the workout. Escalating
Density Training is a great tool for packing in a a nice workout in a short
amount of time. Charles' book, Muscle Logic, lays it all out.
With each EDT session
clocking in at 15 minutes, you can do two sessions back to back and be done in
just over half an hour. If you’re
pressed for time, you can do just one.
If you have the time and looking for faster results, you can do three
sessions and still be done in 45 minutes.
Additional advantages of EDT is it answers the age old question, “How
many reps/sets”? With EDT, the answer
is, “As many as you can do in 15 minutes.”
The goal is to increase the number of reps you can do in those 15
minutes. Once you’re increased the
number of reps by 20%, you can increase the weight by 5% or 5 pounds, whichever
is lighter.
Total time: 26 minutes
Goal: 30 Minutes “Tangential
Endeavors”
“Burlesque Paraphernalia”
Total time: 45 minutes
“The
Trouble with TQ” Donor Roll
Carrie J. Hughes
Toni Fesel
Minnie Thomas
Nancy Dixon
Mary Emmert
Bruce McKenna
Eugene Strelka
Fr. John Dorgan
William J. Griggs
John & Katie Zawacki
Eileen Kanzler
Hank and Claire Tessandori
Pete and Margie Langlands
HaveScripts.com
Richard Mooney
Rev. Francis J. Gargani
Hal & Sally Neher
William T. Prince
Tom and Mary McFeely
Linda and Garry Cooke
Ed and Maureen Marroni
Sal Vitale
Kathleen Waugh
Joseph McDonough
Jone Langlands
Young Ja Jun
Mary Minkowski
Rev. David Ungerleider
Jean and Bob Young
Sisters of Notre Dame
Bob and Adele
DellaValle-Rauth
John Buford
Kathy Heatwole
Mrs. Jean Thompson
Mr. James Wilson Jr.
Eileen Lyver
Charlotte Pacheco
Rev. Louis Benoit
Kim Howell
Kathy Dowdy
Bridget Browne
Amber Medalla
Howard and Sarah Malloy
C. Douglas and J. Claudette
Starrett
John Lane
Arthur T. McNeill
Mr. & Mrs. Walter H.
Green
Christopher Schafer
Rich & Gina Wightman
