October 30, 2008

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.

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.

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"?

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

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.

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.