8/12/2013

I borrowed a weighted vest... I think it was a 30lb-er.

1/4 mile on the dreadmill

8 inverted bosu ball air squats

3 pull ups

3 bar dips

1/4 mile on the dreadmill

4 push up burpee jumping pull up

8 inverted bosu ball air squats

3 push up burpee jumping pull up

8 inverted bosu ball air squats

1/4 mile on the dreadmill

150lb cable crunches, 20,15, 10

empty O-bar, goodmornings, 3x8

1/4 mile dreadmill

farmers walk, 75lb, and 70lb

84lb cleans3x3 

8/8/2013

Yoga.  I haven't done yoga in a long, long time and it showed but I survived.

8/9/2013

Squats.

3x8, 135, 2x8,185
standing leg curls, 3x4, 55
inverted bosu ball air squats, messed about with 22lb plate to add instability, 8 reps

2 rounds of farmers walk with 75lb dumbbells
hanging knee raises with chain resistance

8/6/2013

4 rounds

1/4 mile dreadmill

6, push up burpee jump to a pull up

2, turkish get ups each side

8, inverted bosu ball air squats

3 rounds

cable crunches, 150 lbs

8/5/2013

Just back from the single best training/conference things I've ever been to.  Great week, alas, the training has fallen by the boards.  I went out to cut up some log length firewood in the yard and found myself huffing and puffing.  Really not where I want to be.

4 rounds, weighted vest

1/4 mile run
12, 8, 6, 4 inverted bosu ball air squats with kettle bell pressed overhead
3 bardips
3 pull ups

finished with;

standing cable crunches/good mornings, 10 reps, 150 on the cable stack, and body and vest weight

Solo traveler joins a team

Since I left school, my various workout schemes have all been solo and independent. Easier that way. This year my main work has been with a group of co-workers, walk-running at lunch. I have to admit that is has been motivating and very satisfying. I have made a lot of progress as have my mates, and we all get encouragement from each other. This weekend I am with my daughter who is starting a fitness business with 3 partners. It is based on group workouts, with a trainer, using timed, varied routines. It strikes me as somewhat confining, but all the participants I have spoken with are energized by the system. Also, short, high intensity workouts like these appear to have scientific support for effectiveness and are popular for their efficiency. The fitness culture has evolved a lot since my early Nautilus days. I guess I am evolving too. No man is an island or at least no man seems to want to be alone on one any  more.