Archive for September, 2008

Adapting…

Posted: September 29, 2008 in fitness, health, life, Me, my life
Tags: , , , , ,

This morning I woke up in a funk which I hoped would evaporate over the course of my hour and a half drive to the gym.  However, I felt only slightly better when I arrived at the gym and even my usual stretching routine felt belabored and  tiring.  I sacrificed an hour or so of sleep to  get to the gym at 6 a.m. so I didn’t want to let that time go to waste, but it was equally clear that I wasn’t going to be able to pull off my usual 45 minute workout.  I thought about my alternatives as I finished up my stretching routine.

The solution.  (more…)

Advertisements

I’ve been away for a while getting caught up with my studies, but I haven’t stopped training.  Frankly, I would probably lose my mind if I stopped training.  I have lots to be happy about with my training program and only a few frustrations- which I can work through.  The recent weather, LOTS of rain, has kept me from my G.P.P. training, but soon as the skies clear up I will be back outside.

I should have an update with measurements and other interesting info up by November 1st, 2009.  Between now and then I will go back to posting on my progress and individual workouts.

For now, here is some of the progress I’ve made over the last few weeks:

  1. Dead lift from 140 to 200 lbs (approximately 15-25 reps, in sets of 5).
  2. Push Press from 50 to 85 lbs (I could go a bit higher with the weight, but I don’t have a spotter- so I need to be careful).
  3. I’ve improved my grip strength substantially and now perform most hanging movements with only a three finger grip.
  4. I have doubled my max reps in hanging leg raises.

Frustrations:

  1. I still can’t get a full stretch in my Bulgarian Squats- i.e. my back knee touching the floor.
  2. My one-legged dead lifts are still off balance, as my longer back is so tired by the time I get to them.
  3. I loathe side lunges- but I know they must be done.

It is no secret, this routine is kicking my butt!  Although, I must admit I am a bit of a glutton for punishment.  A perfect example, I recently switched from doing overhead shrugs with the barbell to dumbbell over the head shrugs.  Wow, what a difference.  I never expected it to be that much more difficult, but it was worth it.  (more…)

These things are harder than they look.  I’ve never used so little weight to achieve so few reps as when I do the overhead shrug.  Today I moved up from just the Olympic bar (about 40-45lbs in weight) to the Olympic bar plus two little five pound weight plates on each end.  It is almost enough to make me laugh when the partial rep, sloppy technique guys in the gym– who feel the compulsion to load the bar with tons of weight (and proper form be damned) and grunt every time they move the bar an inch– stare at me like I am from the planet pansy– population me.

Luckily, no one yet has decided to come over and educate me on how I am not lifting right.  BTW, if you’ve been to a gym for more than six months you’ve probably had some well meaning (or possibly conceited) lug nut come over and try to explain to you why you are doing a particular exercise, or even your whole workout, all wrong. (more…)

I went to perform some dead-lifts yesterday morning only to discover that the power rack had a fresh new sign hanging up beside it.  Truth is, it might have been there longer, but this was the first time I saw it.  The sign provided a list of exercises that could be performed on the equipment- about 5 exercises in total.  The sign concluded by noting that any exercise not on the list couldn’t be performed with the power rack due to space limitations.  Guess what, the list did not include dead-lifts as a permissible exercise.  [FYI: The list did include squats, military press, and a few other exercises].

Here is where it gets interesting.  It is obvious from the sign that the rule exists for later in the day when the gym is packed with people.  But when I workout at 6 a.m. it is usually just me and one other person.  However, the gym is staffed by a bunch of college kids who think the rules must be rigidly enforced. (more…)

For all those who asked here are the Excel sheets (the templates) I use to record my workouts with all the details included. It was easiest to convert them into a pdf file and let you click and download them.

Feel free to copy them, use them, or do whatever you desire with them in order to reach your own fitness goals.  Remember that these workouts aren’t designed to build muscle, they are designed to develop a high level of muscular endurance and a strong core and joints.

Enjoy.

workout_sheets-pdf

UPDATED: To see the workout sheets click the read more button… (more…)