Archive for the ‘lifting’ Category

May 25th:  This was my first day of getting back to physical training, and my last day of undisciplined eating.  The day started with a 30 minute workout but closed with a triple scoop waffle cone.

Resistance Training: performed as a circuit (one set of each exercise all the way through and then repeat).

1. Squats with Tire Press. A basic squat with one side of the tire resting in the palms of the hands. At the top of the movement press the tire hard enough to push it about a foot or more, then let it fall back into the palms of the hands and return to the basic squat position. 2 sets of 12 reps. (more…)

Well Kane has kept me close to his bed side for the last few days grounding my workouts and runs.  However, starting tomorrow that can change.  While Kane still isn’t mobile he is a bit less whiny- no doubt because his pain is lessening as his body heals.  So with him able to allow me some personal time mor ethan three feet from his bed that means I have a lot of catching up to do since it is Tuesday and I have three resistance training session and at least three runs to fit into my schedule.  As a result I will do some doubling up.

My schedule for the next few days includes an early morning session of stretching:

Neck/Trapezius Stretch (seen to the left; do in all four directions); Wrist Stretch (seen to the left; do in two positions- palm facing body and knuckles facing body);Seated Hamstring Stretch; Bent-Knee Forward; Bridging; Pat the Back; Seated Side Straddle; Back Straight Leg Extension; Back Curl to Extension; Spinal Twist

Each stretch is done twice for 30-45 seconds each with a few seconds rest in between. (more…)

You might be Surprised to Know that….

And

Used and Abused: Introducing My New Workout Equipment

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I don’t know if I am the only one, but I absolutely-totally-understandably HATE when I hear the following words.

I love you, I’m just not in love with you.

Those words make my blood boil.  But I have to admit, when it comes to my workouts- that about covers my current relationship with exercise.  I love the idea of working out and I love the memory of past workouts, but when it comes to present workouts there is little joy top be had.  And I don’t mean to imply any sense of ease when I use the word joy.  some of my best workouts have been stomach curdling and involved severe nausea and lactic acid burning in my muscles that rivaled a four alarm fire for intensity.  And as a former fireman whose been face-to-face with extreme heat and crackling flames I can speak from experience.  My lack of passion led to a bit of mild depression about the future of my workouts- which as of late have been little more than a roughly choreographed bore fests.

That was until I happened across the Men’s Fitness Magazine website as I was doing research for another post (set to drop later this week).  On the front page there was a link to an article on an MMA fighter’s workout.  A few clicks later I was enthralled by this fast paced, intense, hard pounding exercise routine.

Ever tried anything like this? (more…)

How Healthy are you Right Now?

  1. What is your ideal weight?  Try this site, which will give you several methods of finding your ideal weight.  This will give you a good general idea of a healthy weight range for you. 
  2. How does my blood pressure and my resting heart rate..well…rate?  All you need to do for this one is head down to your local Wal-mart and take 30 seconds at the blood pressure testing machine.  It isn’t spot on accurate, but it is close enough.  I recommend taking 90 seconds (i.e. 3 times) and averaging them out.
  3. Find your caloric needs.  You need this many calories just to survive and exist. 
  4. Check out your waist hip ratio
  5. How are you arteries doing?  Run this simple ten question test to see how your cholestorel level might be effecting your health.
  6. Are you healthy enough to start exercising
  7. Are you presently at risk for diabetes?
  8. How much fat is on my (your) body?  If you have access to a fat caliper click here, if not try this siteand this one too.
  9. How is your vertical jump?
  10. Male girth calculator.  It isn’t what it might sound like.  This calculator uses your wrist measurement to tell you how big the rest of your body should be.
  11. JUST FOR FUN: Enjoy this health and longevity quiz
  12. How many push-ups can you do and how does that rank?
  13. What is you frame size?

How much _________ should I _____________?

  1. How much protein should I be eating?
  2. How much fat should I be eating?
  3. How much fiber should I be eating?
  4. How many carbs should I be eating?
  5. How much (pick your favorite exercise/activity) should I do to lose one pound?  Find out here.

Now I’m Working Out, So….

  1. First things first, do you know proper weight room etiquette?
  2. Finding your ideal heart rate range for cardio.
  3. Find out how many calories are epxended by your favorite activities from standing to yardwork to softball. 
  4. JUST FOR FUN: How does your bench pressing skill rank?  Load the bar with 80lbs and see how many reps you can do.  Input your info and see how you rank.
  5. Calculators for runners.
  6. Predict your one rep max and lots of other stuff.

I hope this helps.  Best of wishes on your fitness journey.  As always, if you have questions I am glad to answer them. 

I was thinking about my goal of competing in Ninja Warrior, and came to a realization last weekend.  I realized that my workouts are still based on the same model I’ve used for years (i.e. heavy weights, low reps), and haven’t changed in any significant way to help me build a strength base tailored to Ninja Warrior.  I started changing that yesterday (Monday).

First of all I slowed down my movements considerably on my first set of each exercise.  Each movement was taken with deliberate speed of about 4 to 8 controlled seconds up and 6 -10 controlled seconds down.  Maintaining constant motion throughout without stopping.  The second (and final) set of each exercise was a static hold (the only exception was squats). I aimed for a 15 – 25 second hold in each exercise, with the exception of chin-ups where I held my body at the mid-point (arms bent at 90 degrees at the elbow) and held on for as long as I could.  Lastly, I performed the workout in supersets alternating between muscle groups (i.e. bench press and chin up, or squats and bent over rows).

The results?  Well, I left the gym feeling pretty energetic but could still feel how much I had put into the workout.  Furthermore, my next day soreness is negligible, which at least proves I didn’t over train.  I believe that next Friday I will do a similar workout to the one above, but thereafter I will alternate workouts between static and super slow workouts AND explosive fast paced workouts with lighter weights (I’ll explain that one next week).

See if you get tired just reading this…

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