Archive for the ‘Exercise’ Category

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A happy New Year to all those who still scramble up the crag that is this old worn out blog to view my inconsistent (and sometimes incoherent) fitness ramblings.   I know you are expecting me to talk about how I resolve to post more to this blog over the coming year, but actually I don’t.  I plan on posting more and I expect to be more active than I have been the past year or two, but it isn’t on the top of my to-do list.  I was putting too much stress on keeping this blog up and anxiety was getting the better of me.  I hope that with a more relaxed attitude I can better keep up with this blog, minus the stress and anxiety.

So what are my resolutions?  Before I get to that I should note that experience has tempered my firm belief in specific goals.  They are great until you reach them.  Then what?  A new goal?  Where is the joy in that?  Instead, it is better to find general guidelines for how life should be lived, live by them, and reap the rewards as they come.   No more stress or pressure to hit specific numbers.  I will take my victories as they come.

So the question is changed to what are my guidelines and how do I plan on implementing them.  I answered that question by creating three general guidelines, short enough to remember, but broad enough to allow for a considerable amount of change in the life of myself and my family.  I have termed these “Family Commitments” as they impact both myself and my family.  However, because of their dual nature I will refer to them interchangeably as family and individual commitments, depending on the context.

The three primary commitments are:

  1. Keep God first in all things
  2. Eat fresh and be active
  3. Buy less, throw out more, and organize what we keep

These three commitments hit on the big four: mind, body, spirit, and wallet.   Commitment 1 will keep us spiritually balanced and aids us in keeping commitments 1 and 2.  Commitment 2 will keep us healthy and aids us in keeping commitments 1 and 3.  Commitment 3 will keep our bad spending habits (and my tendency to hoard things) in check, and reinforce commitments 1 and 2.

Now how do I turn these three broad commitments into a plan of action?  Like this: (more…)

Today’s Outdoor Workout

Posted: August 21, 2010 in Exercise, fitness
Tags: ,

Today I re-introduced my body to H.I.T. training by doing 6 circuits of 5 exercises.   Each circuit included 15 seconds of maximum exertion exercise followed by 30 seconds of rest (with no rest between circuits).   I felt great during the workout (aside from being winded) and I felt even better after the workout.  My energy level was through the roof for several hours after!  Here is the workout (with video illustrations):

  1. Heavy Bag Work                                                                                                
  2. Jump Rope                                                                                      
  3. Sledge Hammer Drills (Right)                                                  
  4. Sledge Hammer Drills (Left) (Same as above)
  5. Ball Slam                                                                                                                [I like to think of this exercise as a reverse dead-lift.  I say that b/c in a proper dead-lift on the upward motion you push your hips forward (to avoid straining your lower back and to work the proper muscles).  In this exercise I Use my hips and hamstrings to pull my body downward by pulling my hips backward as my arms (slightly bent)  force my lats to work to slam down the ball.  I create force with my lats to slam the ball, and create additional speed for the exercise with my hips.]
  6. Roman chair Sit-ups off Tire                                                                         [The only difference is that I sit inside a huge tractor tire and hook my feet under the tire tread.] (more…)

So here comes a new year.  So many chances to embrace constructive change.  If only I had more control over some of the things I wanted to change, like, I resolve not to catch either a cold or the flu this year.  But those type of things aside I’ve embraced the following resolutions:

We will maintain budgetary discipline.  How?

  • We will use cash only to make purchases.
  • We will leave our debit cards in the car wherever we go. (accessible for emergencies but inaccessible for impulse buys)
  • Only one dinner out per month.
  • Make and live by a budget.
  • Allison will be in charge of meal planning and grocery shopping (we found that too many chefs in the store led to too much waste in the refrigerator).

I will reestablish physical and nutritional discipline.  How?

  • Back to a high protein, low carb lifestyle.
  • Make my high water intake more consistent.
  • Get back to my tires and sandbag.
  • Get on Freecycle and find more outdoor equipment (I am thinking of an old barbell and some old weight plates).
  • Aside from Jan. 1st, I will cut back on sleeping in and late bed times.  Not to mention 7 hours of sleep a night.
  • Be more consistent with recording my nutritional intake and exercise.  I am much better at journaling workouts than I am nutrition.  Could be because writing down reps is a good way to get rest between sets, I usually don’t have to rest between bites- if I did that would mean I was disturbingly out of shape.

Goals to achieve by December 31st, 2010

  • Publish article
  • Get 1/2 way through my dissertation
  • 100 consecutive push-ups/sit-ups
  • 55lb Turkish get-up (@10 reps)/50 burpees/12 chin-ups (or 1 one-arm chin-up)
  • Design or build at least 3 new workout toys in the backyard (Keg full of sand is my next project plus replacing my broken slosh bar)
  • Weigh in at between 159 and 165lbs
  • 31 inch waist or less
  • Lower cholesterol
  • Run a 6 minute mile
  • Not essential, but it would be nice: rediscover my six-pack mid-section.

How about you?

p1010163Well I’m back in the backyard again.  Today’s workout was supposed to be a three cycle H.I.T. training program, but ended up a bit different thanks to fatigue and the desire to toss my cookies that crept up on me during my second cycle.  But before I get carried away I might as well post the workout:

Cycle 1: 2 minutes activity/35 seconds rest

  1. Sledge Hammer Drills (2 minutes each side)
  2. Tire Press (basically the second part of the tire flip performed from a squatting position)
  3. Tire Drag
  4. Tire Flip
  5. There was supposed to be an exercise here involving balancing my slosh bar, but let’s just say my body wouldn’t cooperate and leave it at that… (more…)

Everything from the cameria 003I decided to bring back my old training logs.  Why?  Well, I enjoy posting about my workouts on here and I like that fact that they keep me honest.

Sunday are always a fun workout for me.  Sundays = sprint training in my house.  Not just ordinary old sprint training but balls to the wall up a steep sloped driveway digging my heels into the pavement kind of training.  The driveway is about 40 yards and the cul-de-sac is another 30 or so yards.  Starting from the other side of the cul-de-sac I sprint across the flat pavement then up my driveway–over and over and over again.  All in all about 17 or so times.  There is no set number, just however many sprints I can fit within 20 minutes.   (more…)

invisible-measuring-tapeThe last week has witnessed an intriguing phenomenon.  As all of you who know me already know, I am quite O.C.D. about recording details and information.  So as I looked over the numbers this morning, something hit me.  Six of the last seven days I’ve either remained the same weight OR gained weight (between .2 and .6 lbs).  However, when I started my waist measured a gargantuan 38 inches.  As of this morning it measures about 36 and 3/4 inches.

Once again demonstrating the basic rule that you can’t let the scale rule your life or dictate how you should feel about your fitness and nutrition plan.

So why the rapid loss of over an inch in about a week?  I attribute it to the interval runs, 2 H.I.T. training sessions, and 2 old school resistance training workouts.  Yesterday’s H.I.T. workout follows below.  Now be warned, I don’t follow an entirely conventional H.I.T. routine since I allow myself a bit more rest between exercises.  Also I like to vary my activity and rest times on each exercise; as you can see from the chart below.

H.I.T. WorkoutWell I am off to finish my last bit of work on the backyard (planting a blackberry bush).  See you tomorrow.