Wednesday, July 15, 2009
Tuesday, July 14, 2009
July 14, 2009
Warm Up
push up burpees with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Work out
run badly 5k
push up burpees with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Work out
run badly 5k
Friday, July 10, 2009
July 10, 2009
Warm up
3x10
OHS with naked O-bar
Gravitron bar dips
Gravitron pull ups
Sit ups
hyperextensions
3x8, superset
Incline Bench Press, 135#
OHS, 89# plus chains
15 minutes on the elliptical thing
"S" and "S" were talking smack about me being on the elliptical thing while they were doing a real circuit with real weights -- ok I'm exaggerating, but, it was a little smack. So, I invited them to finish with me.
Push up burpees with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
I'll admit that set is harder at the end of a work out than at the beginning. We were all pretty out of breath when it was all said and done.
3x10
OHS with naked O-bar
Gravitron bar dips
Gravitron pull ups
Sit ups
hyperextensions
3x8, superset
Incline Bench Press, 135#
OHS, 89# plus chains
15 minutes on the elliptical thing
"S" and "S" were talking smack about me being on the elliptical thing while they were doing a real circuit with real weights -- ok I'm exaggerating, but, it was a little smack. So, I invited them to finish with me.
Push up burpees with a pull up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
I'll admit that set is harder at the end of a work out than at the beginning. We were all pretty out of breath when it was all said and done.
July 11, 2009
GENERAL MOBILITY
Forward skip backward arm circles
Backward skip forward arm circles
Skip with a twist
Carioca
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Puddle Hops
Hips in shuffle
Hips out shuffle
Backward Push
Crazy legs
Straight leg hip things
Butt kicks
DYNAMIC MOBILITY
Tiger Pushups
Inchworms
Reverse overhead lunge
High knee walk to lunge to quad stretch
Knee out walk Lunge with a double reach
Crucifixion/Scorpions
Elbow to instep double reach overhead
walking knee machine with hop
Superman walk
Kick walk
QUADRUPED WARM UP
Right/Right x Left/Left
Right/Left x Left/Right
2 hands x 2 feet
Spiderman walk
Chimpanzee Shuffle
Crab walk
WORK, Groups of 3
Sandbag Relay
Circuit, 10 reps rotate
- Renegade Rows,
- Kettlebell Swing,
- Kettlebell Squats
Bear Crawl Suicide (run return), 5, 10, 15, 2 burpees on the lines
BONUS
Partner Egg Toss, 300 yards
CORE
V-ups,
Wipers
leg lifts
bicycle crunches
Wednesday, July 8, 2009
Tuesday, July 7, 2009
July 7, 2009
Warm Up
Push up burpees with a pull up 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Work out
Dead Lift, 330#, 3, 3, 355# 3, 3
Gravitron Bar dips, 18, 18, 18, 18
superset
OHS 89# plus chains, 8, 8, 8, 8, 8
gravitron pull ups, 18, 18, 18, 18, 18
superset
"S" joined me so I had good company. One of the clocks in the gym was really slow and so I thought I had about 20 more minutes then I did. That is kind of disorienting.
Push up burpees with a pull up 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
hyper-extensions 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Work out
Dead Lift, 330#, 3, 3, 355# 3, 3
Gravitron Bar dips, 18, 18, 18, 18
superset
OHS 89# plus chains, 8, 8, 8, 8, 8
gravitron pull ups, 18, 18, 18, 18, 18
superset
"S" joined me so I had good company. One of the clocks in the gym was really slow and so I thought I had about 20 more minutes then I did. That is kind of disorienting.
July 6, 2009
"J" dragged all the toys out from both sheds and we did all sorts of obstacle course kinda things. Just plan a lot of fun and at times a tough challenge. He just made it up as we went along and that was cool. The day was beautiful but the temperature went up about 10 degrees over the course of the work out so that was an interesting wrinkle. Fortunately it wasn't humid and we had a little breeze.
Survival Float
I've been missing regular posts, alas. Too many damn balls in the air. So, I'll try to correct that a bit.
Eating Zone-ish
Obviously there is a connection between eating and emotional need. I'm not so much anxious just very busy. So, I'm trying to hold at something like 16 blocks. Breakfast and lunch/snack are golden. Dinner and evening snack are more free form. "P" really hates the obsessive planning that strict Zone calls for and so she is more loose about dinners too. We agree that we want to settle in and hold our 15lb loss for a while let our bodies stabilize. Then the plan is to hit it again and for me drop another 10lbs. I think that is really adequate for better health but not overly compulsive. Probably safe to aim for 2 months to achieve that. Perhaps September and October and some of November. Then just try to hold the loss through holidays and reassess in January. I've known people to drop a full 25 all at once and their bodies really resent the abruptness of it. And the loss is tough to sustain. Probably better to lose it slow and steady which is the same way I gained it.
Work outs have been pretty cool. I'm trying to give myself more rest and to not obsess to much about lifting heavy. I really am seeing the need for some additional long slow distance cardio work. But, even that is relative. If I could just create the habit of running 2 miles a day additional to what I'm already doing I think that would go a long way. Busy as I am trying to start a new habit is no easy thing so it isn't happening. But, I'm confident I'll figure it out. I like doing the yoga once a week the relaxation is really valuable and so is the stretching and balance work. I'm kinda Meh on it as a source of strength training, but, there is some benefit.
We got all excited about the Maine Fittest Games and trained a bit for those. But, that training coincided with a change in the schedule and accordingly with an emotional let down, so, rather than beat myself up I just enjoyed the rest. I can't actually attend the event, bummer, but I've got a cool trip planned for that weekend so that compensates. Going to hike Mt. Katahdin in Baxter State Park. Last time I did that was 15 years ago. It is a beautiful view on a clear day and it really is a day hike. Going up the Abol trail this time rather than Chimney pond, but, I'd still like to go out on the Knifes edge even if we don't go all the way to Pamola. Plus, July has lots of travel and events and so pretending that I can hold together a regular work out schedule would be foolish. Just relax and enjoy it.
Eating Zone-ish
Obviously there is a connection between eating and emotional need. I'm not so much anxious just very busy. So, I'm trying to hold at something like 16 blocks. Breakfast and lunch/snack are golden. Dinner and evening snack are more free form. "P" really hates the obsessive planning that strict Zone calls for and so she is more loose about dinners too. We agree that we want to settle in and hold our 15lb loss for a while let our bodies stabilize. Then the plan is to hit it again and for me drop another 10lbs. I think that is really adequate for better health but not overly compulsive. Probably safe to aim for 2 months to achieve that. Perhaps September and October and some of November. Then just try to hold the loss through holidays and reassess in January. I've known people to drop a full 25 all at once and their bodies really resent the abruptness of it. And the loss is tough to sustain. Probably better to lose it slow and steady which is the same way I gained it.
Work outs have been pretty cool. I'm trying to give myself more rest and to not obsess to much about lifting heavy. I really am seeing the need for some additional long slow distance cardio work. But, even that is relative. If I could just create the habit of running 2 miles a day additional to what I'm already doing I think that would go a long way. Busy as I am trying to start a new habit is no easy thing so it isn't happening. But, I'm confident I'll figure it out. I like doing the yoga once a week the relaxation is really valuable and so is the stretching and balance work. I'm kinda Meh on it as a source of strength training, but, there is some benefit.
We got all excited about the Maine Fittest Games and trained a bit for those. But, that training coincided with a change in the schedule and accordingly with an emotional let down, so, rather than beat myself up I just enjoyed the rest. I can't actually attend the event, bummer, but I've got a cool trip planned for that weekend so that compensates. Going to hike Mt. Katahdin in Baxter State Park. Last time I did that was 15 years ago. It is a beautiful view on a clear day and it really is a day hike. Going up the Abol trail this time rather than Chimney pond, but, I'd still like to go out on the Knifes edge even if we don't go all the way to Pamola. Plus, July has lots of travel and events and so pretending that I can hold together a regular work out schedule would be foolish. Just relax and enjoy it.
Thursday, July 2, 2009
July 1, 2009
Yoga class.
After Monday and Tuesday a good stretch and an active rest was a good idea. Weird to be the only guy. For myself I find holding most postures to be more about flexibility and balance and not about strength -- I know duh. But, the point is that balance and flexibility are relative weaknesses for me. Anyway hips and hams loosened right up.
I wonder if there will be any reciprocity with the Yoga folks joining our work out group or if the flow only goes in one direction.
After Monday and Tuesday a good stretch and an active rest was a good idea. Weird to be the only guy. For myself I find holding most postures to be more about flexibility and balance and not about strength -- I know duh. But, the point is that balance and flexibility are relative weaknesses for me. Anyway hips and hams loosened right up.
I wonder if there will be any reciprocity with the Yoga folks joining our work out group or if the flow only goes in one direction.
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