The Prodigal Altar Boy

Wednesday, January 9, 2013

T-9 Days to Go 9 January 2013 Prodigal Altar Boy 100 Day Countdown

T-9 Days to Go
9 January 2013
Prodigal Altar Boy 100 Day Countdown

Goal:  2 hours per day working on the film


·     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


    • 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

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