11/10/09 Birthday Bash
I can’t think of a better way to kick-off my 45th year than a fast and furious romp with brother iron. Age is a societal tag that means nothing to me.
Sleep: 6 hours, like a rock. Rise-and-shine 4:30AM, Gym 6:30 – 7:15. Fasted + coffee. Steak salad for last night’s dinner, 7:30 PM.
Warm up: bounds and 50 meter sprints, push-ups and pull-ups to break sweat. Ballistic stretching.
Strength-speed emphasis on all:
RDLs: worked up to 3 sets of 3 @275 (explosive out of the hole, 5-count eccentric).
Weighted Dips: 70lbs (3 mini-sets rest-pause x 2 reps ea. mini set, i.e., 6 total reps per set) x 5 total “sets”. 2 reps, pause; 2 reps, pause…
RDL + Snatch grip high pulls: 175 x 5 reps x 3 sets. Explosive RDL to high hang, pause, snatch grip high pull out of RDL foot base.
RDLs super-setted w/ dips, then RDL + high pulls supper setted with dips. B/T set cns prime: drop squat + reflex vert x 3, ballistic dips x 3.
Happy Birthday Ironman Keith!
Guys like you are an inspiration to us whipper-snappers! Looking forward to reading your many more years of kicking ass.
Grok
November 10, 2009 at 11:07 am
Outstanding attitude, age is a societal tag that is means nothing!!!
Happy Birthday Keith, have a GREAT day!!
Stacey
stacey (Clayberg)
November 10, 2009 at 12:03 pm
Great workout, Keith. Happy 45th; the days might be a smaller and smaller part of the totality of your existence, but I bet you’ve figured out how to live in more of those moments.
Best,
Skyler
Skyler Tanner
November 10, 2009 at 2:19 pm
Thanks for the B-day wishes and great thoughts everyone!
theorytopractice
November 10, 2009 at 2:26 pm
Congratulation, have a wonderful birthday.
thania1
November 10, 2009 at 3:00 pm
Happy Birthday, Keith,
How many times the Earth goes around the Sun is only a side note, not a crutch, to a productive life.
Great work, as always.
Enjoy the day,
Jeremy
Jeremy Ryan Palmer
November 10, 2009 at 3:17 pm
Happy Societal Tag Keith!
Mark
November 10, 2009 at 3:21 pm
Happy birthday and thanks for giving up so much of your time to produce this blog.
Cheers – Mark
Mark Donkin
November 10, 2009 at 4:11 pm
Bappy Hirthday Keith! Thank you so much for your blog and sharing your life with us. Good journey to ya!
Beck
November 10, 2009 at 6:10 pm
Happy Bday Keith! Keep up the great work!
amphibiman
November 10, 2009 at 7:54 pm
Cheers for doing it in style. A very important part of my own primal perspective is that getting older simply means getting better. Thanks to guys like you, I can realistically look out ten years from now and think “Man, imagine what I’ll be capable of then!”
Happy Birthday.
-Bryce
bryce
November 10, 2009 at 9:43 pm
Best wishes keith! Hope you had a great birthday!
Ryland
November 10, 2009 at 9:57 pm
Happy birthday Keith!!!
Thanks as always for all the info you share!!!
Marc
Marc Feel Good Eating
November 11, 2009 at 2:36 pm
Ditto what Marc said. You are true ironman posting valued information all year long; thanks! Great way to celebrate your birthday.
Andy
November 11, 2009 at 11:19 pm