Workout group about 15 or so people showed up.
Warm up
Standard medicine ball warm up. Passes, slams, putts and tosses between partners. And a round of Dynamic Flexibility movements -- walking lunges, inchworms and so on.
Work Out 25 minutes
Various calesthenics with a medicine ball, hops, squats, good mornings, push ups and planks for examples, everything done in circuits and by the clock. Medicine balls are just fun to mess around with so these kinds of work outs just tend to be fun.
I surprised myself I felt tremendous. First, good time working out in a long time.
Thursday, October 30, 2008
Wednesday, October 29, 2008
October 29, 2008
Warm Up
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out
Lunge with a double twist
Superman walk
Kick walk
Work Out so to speak
20 minutes of treadmill intervals
Core
3x24, 4 way neck machine, 120
3x20, Hyperextensions
3x20, hanging knee raises
3x20, push pull, 60
3x20, cable crunches, 150
Actually I messed around with reverse hyperextensions, and glute-ham situps for a couple of sets since the gym has new equipment. But the net effect was about the same.
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out
Lunge with a double twist
Superman walk
Kick walk
Work Out so to speak
20 minutes of treadmill intervals
Core
3x24, 4 way neck machine, 120
3x20, Hyperextensions
3x20, hanging knee raises
3x20, push pull, 60
3x20, cable crunches, 150
Actually I messed around with reverse hyperextensions, and glute-ham situps for a couple of sets since the gym has new equipment. But the net effect was about the same.
DOH!
Common warning signs of overtraining include:
Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
Decrease in training capacity / intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries.
A compulsive need to exercise
Had the brilliant insight the other day what if my decreased capacity and sudden drop in performance was because I was overtrained.... On one hand it is kind of embarassing to speculate that little old me and the tiny bit of exercise that I was doing was enough to overtrain -- but then, might that not also fall under "a compulsive need to exercise"?
Washed-out feeling, tired, drained, lack of energy
Mild leg soreness, general aches and pains
Pain in muscles and joints
Sudden drop in performance
Insomnia
Headaches
Decreased immunity (increased number of colds, and sore throats)
Decrease in training capacity / intensity
Moodiness and irritability
Depression
Loss of enthusiasm for the sport
Decreased appetite
Increased incidence of injuries.
A compulsive need to exercise
Had the brilliant insight the other day what if my decreased capacity and sudden drop in performance was because I was overtrained.... On one hand it is kind of embarassing to speculate that little old me and the tiny bit of exercise that I was doing was enough to overtrain -- but then, might that not also fall under "a compulsive need to exercise"?
Tuesday, October 28, 2008
October 28, 2008
Warm up
15,12,10
OHS -- naked 0-bar
Situps
Hyperextensions
Bardips
pull ups
Work out as we will generously call it
3, rounds
Spectrum Squats (Vern Gambetta)
30 second isometric hold at parrallel >>Isometric
6 reps OHS -- naked o-bar >>Resistence
6reps air squats-- fast >> Dynamic
8 reps jumping air squats >>Ballistic
8 reps Glut-ham raise
10 minutes on the treadmill
Core
1x20
4 way neck machine
cable crunches
cable push pull
hyperextensions
hip march
15,12,10
OHS -- naked 0-bar
Situps
Hyperextensions
Bardips
pull ups
Work out as we will generously call it
3, rounds
Spectrum Squats (Vern Gambetta)
30 second isometric hold at parrallel >>Isometric
6 reps OHS -- naked o-bar >>Resistence
6reps air squats-- fast >> Dynamic
8 reps jumping air squats >>Ballistic
8 reps Glut-ham raise
10 minutes on the treadmill
Core
1x20
4 way neck machine
cable crunches
cable push pull
hyperextensions
hip march
Monday, October 27, 2008
October 27, 2008
Workout Group about 20 people showed up.
Warm up
A long version of the standard warm up. Lots of skipping and shuffling and so on and lots of dynamic flexibility.
Workout
Where I've been feeling wrong, I broke of after the warmup and just did 20 minutes of intervals on the treadmill, 80 seconds 3mph, and 80 seconds 7mph.
Core
3x20
Cable Crunches
Hyperextensions
The workout group did a whole lot of pulling and pressing with the new dumbbells. It looked like 3 couplets, bent over dumbbell rows, and dumbell presses, 4 sets, 4-6 reps, 60 seconds of rest between pairs of exercise -- so go heavy. Second couplet was dumbbell push press, and explosive supine rows with a 3 second negative cycle. Again 4 sets, 4-6 reps, with lots of rest -- so go heavy. Pullups and more rows same deal. Finally the bonus was max pushups in 30 seconds with 60 seconds of rest, 4 sets.
I tried the new Glute-ham machine for a happy set of 8. Enough to see that I'm going to like the machine very much.
Warm up
A long version of the standard warm up. Lots of skipping and shuffling and so on and lots of dynamic flexibility.
Workout
Where I've been feeling wrong, I broke of after the warmup and just did 20 minutes of intervals on the treadmill, 80 seconds 3mph, and 80 seconds 7mph.
Core
3x20
Cable Crunches
Hyperextensions
The workout group did a whole lot of pulling and pressing with the new dumbbells. It looked like 3 couplets, bent over dumbbell rows, and dumbell presses, 4 sets, 4-6 reps, 60 seconds of rest between pairs of exercise -- so go heavy. Second couplet was dumbbell push press, and explosive supine rows with a 3 second negative cycle. Again 4 sets, 4-6 reps, with lots of rest -- so go heavy. Pullups and more rows same deal. Finally the bonus was max pushups in 30 seconds with 60 seconds of rest, 4 sets.
I tried the new Glute-ham machine for a happy set of 8. Enough to see that I'm going to like the machine very much.
Monday, October 20, 2008
October 20, 2008
Work out group about 15 or so today. Beautiful, 50 degrees and sunny.
Warm up
Typical warm up, skips, and so on.
Dynamic flexability.
Work
Suicide Monday, various suicides, Bear Crawls, run, lateral shuffle, carioca, etc.... for about 30 minutes.
10 minutes continuous work, 4 push ups, 4 pull ups
Being upside down for Bear Crawls was nearly more than my stomach could handle -- but I refuse to be the first one to puke.
Warm up
Typical warm up, skips, and so on.
Dynamic flexability.
Work
Suicide Monday, various suicides, Bear Crawls, run, lateral shuffle, carioca, etc.... for about 30 minutes.
10 minutes continuous work, 4 push ups, 4 pull ups
Being upside down for Bear Crawls was nearly more than my stomach could handle -- but I refuse to be the first one to puke.
Friday, October 17, 2008
October 17, 2008
Warm-up
8, 10, 12
OHS -- empty O-bar
Situps
Hyperextensions
Bardips
Pull ups
Reverse walking lunges hands o'head
Work
Treadmill Intervals, 80 seconds 3mph, 80 seconds 7mph, 20 minutes
Core
3x20
4 way neck machine, 150#
Cable crunches, 150#
Cable push pull, 60#
Hyperextensions
Hanging knee raises
Light weight work out, but, I felt fine during and after so that was refreshing. "J" was working with one handed dead lift using a barbell rather than a dumbbell. 160# pulls on the off side -- kinda interesting. I tried a few on my right side without a strap I lost the balance point but I think I could have pulled it once more, at least, otherwise. Fun to mess with unusual stuff like that.
8, 10, 12
OHS -- empty O-bar
Situps
Hyperextensions
Bardips
Pull ups
Reverse walking lunges hands o'head
Work
Treadmill Intervals, 80 seconds 3mph, 80 seconds 7mph, 20 minutes
Core
3x20
4 way neck machine, 150#
Cable crunches, 150#
Cable push pull, 60#
Hyperextensions
Hanging knee raises
Light weight work out, but, I felt fine during and after so that was refreshing. "J" was working with one handed dead lift using a barbell rather than a dumbbell. 160# pulls on the off side -- kinda interesting. I tried a few on my right side without a strap I lost the balance point but I think I could have pulled it once more, at least, otherwise. Fun to mess with unusual stuff like that.
Thursday, October 16, 2008
October 16, 2008
Work out group, about 14 people showed up.
All medicine ball.
Medicine ball partner warmup.
Pre-Work
X-box partner
Work
"Moose", a version of wall ball and "Pig".
Medicine Ball Tennis, with teams.
All good fun 'till somebody loses an eye. Felt pretty ok with todays activities, during the workout, little off after words but not too bad.
All medicine ball.
Medicine ball partner warmup.
Pre-Work
X-box partner
Work
"Moose", a version of wall ball and "Pig".
Medicine Ball Tennis, with teams.
All good fun 'till somebody loses an eye. Felt pretty ok with todays activities, during the workout, little off after words but not too bad.
Tuesday, October 14, 2008
October 14, 2008
Warm-up 15, 12, 9
OHS -- empty O-bar
Situps
Hyperextensions
Bardips
Pull ups
Reverse Walking Lunges, hands overhead
Work, 3x15
OHS, 89#
Dumbbell swings, 35#
Assisted Pull ups
Core 3x20
4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Felt a little better, but still not 100%.
OHS -- empty O-bar
Situps
Hyperextensions
Bardips
Pull ups
Reverse Walking Lunges, hands overhead
Work, 3x15
OHS, 89#
Dumbbell swings, 35#
Assisted Pull ups
Core 3x20
4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Felt a little better, but still not 100%.
Monday, October 13, 2008
October 13, 2008
Workout group. 2 folks showed up. Both feeling kinda ick but forced ourselves through most of it.
General warm-up
Various skips w/arm swings
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Hips in shuffle
Hips out shuffle
Puddle hops
Backward push
Butt kicks
Jogging heel slaps
Jogging instep slaps
Stretch
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out
Lunge with a double twist
Superman walk
Kick walk
Plyo, Tabata Interval, 4x, 8 minutes
One legged square hops 2xl, 2xr
Rocket Girls
One legged vertical jump, 2xl, 2xr
Speed Skaters
Pre-Work, 8 minutes
2, pushups
3, reach worms
6, lunges
Work, 2 rounds
¼ mile treadmill
Farmers walk, 1 circuit, 40% bodyweight
12 reps, half body weight thrusters
12 reps, pull ups or supine rows
20 situps
General warm-up
Various skips w/arm swings
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Hips in shuffle
Hips out shuffle
Puddle hops
Backward push
Butt kicks
Jogging heel slaps
Jogging instep slaps
Stretch
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out
Lunge with a double twist
Superman walk
Kick walk
Plyo, Tabata Interval, 4x, 8 minutes
One legged square hops 2xl, 2xr
Rocket Girls
One legged vertical jump, 2xl, 2xr
Speed Skaters
Pre-Work, 8 minutes
2, pushups
3, reach worms
6, lunges
Work, 2 rounds
¼ mile treadmill
Farmers walk, 1 circuit, 40% bodyweight
12 reps, half body weight thrusters
12 reps, pull ups or supine rows
20 situps
Friday, October 10, 2008
October 10, 2008
Warm up
3x10
OHS, empty O-bar
Sit ups
Hyperextensions
Bar Dips
Pull ups
Work
Hang Cleans, 89#, 76 reps, 4x12, 2x10, 1x8, 22minutes
Core
3x20
4 way neck machine
Cable Push/Pull
Cable Crunches
Hyperextensions
Supine hip march
Feeling gross and puny and just forced myself through it. Yay it is the weekend.
3x10
OHS, empty O-bar
Sit ups
Hyperextensions
Bar Dips
Pull ups
Work
Hang Cleans, 89#, 76 reps, 4x12, 2x10, 1x8, 22minutes
Core
3x20
4 way neck machine
Cable Push/Pull
Cable Crunches
Hyperextensions
Supine hip march
Feeling gross and puny and just forced myself through it. Yay it is the weekend.
Thursday, October 9, 2008
October 9, 2008
Workout group, about a dozen folks showed.
Typical Warm up
General Mobility
Dynamic Flexibility
Pre-work 2-3 minutes continuous
Pushups 4
Air squats 4
Vertical jumps 4
25 yard shuttle run, 4 times
10 seconds of vertical jump
10 seconds of burpees
40seconds of Rocket Girls
3 rounds, 60 seconds of rest
10 seconds of deep Rocket Girls
10 seconds Bear crawl
40 seconds Reach worm
4 rounds, 60 seconds of rest
From goal line to 40 yard line
Run forward 10yards backward 5
Run backward 10 yards and forward 5
Plank relay 6 person teams, 1 in low plank, 1 in each left and right, and again 1 in low plank. Each person bear crawled to the 10 yard, and ran back to the goal line triggering the next person to go, everybody holding the plank mean while.
I've been feeling puny and decided to rest the last week. Didn't really feel all that well today, but, decided to give it a try anyway. I didn't push real hard just tried to finish so this was pretty manageble.
Typical Warm up
General Mobility
Dynamic Flexibility
Pre-work 2-3 minutes continuous
Pushups 4
Air squats 4
Vertical jumps 4
25 yard shuttle run, 4 times
10 seconds of vertical jump
10 seconds of burpees
40seconds of Rocket Girls
3 rounds, 60 seconds of rest
10 seconds of deep Rocket Girls
10 seconds Bear crawl
40 seconds Reach worm
4 rounds, 60 seconds of rest
From goal line to 40 yard line
Run forward 10yards backward 5
Run backward 10 yards and forward 5
Plank relay 6 person teams, 1 in low plank, 1 in each left and right, and again 1 in low plank. Each person bear crawled to the 10 yard, and ran back to the goal line triggering the next person to go, everybody holding the plank mean while.
I've been feeling puny and decided to rest the last week. Didn't really feel all that well today, but, decided to give it a try anyway. I didn't push real hard just tried to finish so this was pretty manageble.
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