October 15, 2009

Fun with Weights
Weighted vest.

About 8-9 of us. Fun with weights is an interesting problem. The reps are usually low enough that you want to go heavy, yet, the work last about 45 minutes so the weight needs to be manageable. Several of us have settled on 135# as a good weight. Sometimes you have to modify the movements in order to get the reps, and sometimes the movements are vastly stronger than that weight, dead lift for example, but, it is a good compromise number. My strategy is to break the work into chunks and to only do a chunk at a time, e.g. 10 yard carry, alone that is easy. If however, you start adding each of the 10 yard carries up it gets overwhelming. Just, do what is in front of you right now, when it is time to dead lift, dead lift, when it is time to run, run. I like to break sets up too so that if I'm doing 10 reps, I do a big celebration at 5, cause I'm half way done, and I know I can do 5 reps so finishing isn't so hard, doing 10 is hard, but doing 2, 5's that is easy.

10/14/2009, Laughter is a good medicine

October 14, 2009

Warm up
Tredmill intervals, 15 minutes, 1 minute intervals, workspeed 6.3mph, rest speed 3.8mph, 1.23 miles.

Work
Push up burpees w/a pull up, 10, 8, 6, 4, 2
hyper-extensions 2, 4, 6, 8, 10

Dead lift, 315#, 3x6
Dumbbell snatch, 65#, 3x3

Cable Crunches, 150#,

October 13, 2009

Yoga. Hooboy. The football players were working out and listening to really loud hiphop. Kinda pissed off some of the yoga people. Cracked me up. I think the twinkly new age woowoo music we listen to during class is annoying -- but what do I know. It too is probably good for me,... yick.

October 12, 2009

Warm up
Weight vest.
Treadmill intervals, 6.2mph work speed, 3.7mph rest speed, 15 minutes, 1.21 miles

Work
Cable Flys, 30#x12, 40#12, 50#12
Box ups, 25# 3x12/Split Squats, 25# 3x8

Core
Cable Crunches, 150#, 3x20
Good Mornings, 25#, 20, 15, 10
Diagonal Plate Raises, 25#, 20, 14, 8

October 9, 2009

Warm Up

Treadmill intervals, 15 minutes, work speed, 6.1mph, rest 3.6mph, 1.18miles

Work

Deadlift 275#, 10, 8, 6, 4, 2
Dumbbell Snatch 65#, 2, 4, 6, 8, 10

Cable Crunches 150#, 2x30, 1x20
Cable Push Pulls 60#, 3x12 on a side

Took it fairly easy after yesterday. This got the heart rate up and the sweat flowing, but, really wasn't long enough to be grueling.