Archive for the ‘ninja warrior’ Category

It has come to this.  The metaphorical tornado that is my life swept through over the last couple of months and now I have to assess the damage caused by stress, apathy, inactivity, distraction, and gluttony.  I hate doing this, always have, but it is essential to starting over.  It’s hard to climb out of the hole when you don’t know how far down you are (not to mention which way is up).   It would be far easier to sulk and stew where I am, ignore the depths to which I’ve descended, and find comfort in a blissful ignorance of my current condition.  After all, if I am unaware of how much I weigh now or how many inches I’ve added to my waist then I can’t have any depressing thoughts about how much ground I’ve lost over the last few months.  Well, I can have those thoughts, but as long as they aren’t confirmed by the scale and the tape, I can push them to the side and ignore them with much more ease.

No longer though.  This morning I braved the tape and the scale.  The knowledge I gained wasn’t pretty, but it was essential.  I have returned to a 37 inch waist and about 188.5 lbs.  This is still far better than the 209 or so lbs I started out at, but a far cry from my best weight of 166 lbs.  I did some chin-ups only to find I lost some, but luckily not a lot, of my upper body strength (down from 7 chin-ups to about 4).

But my workout for today isn’t going to be fun, nor will it be easy.  I designed it to be part fitness assessment, part penance for my previous apathy.  Perhaps it will be a cathartic exercise (pun intended).   (more…)

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…)

Allow me to introduce you to my little big friend.  This is my new workout toy (and the first of several I plan on making in different shapes and sizes).  I will call it a hydro-bar.  The design is simple: PVC pipe + water = hydro bar.  Allow me to guide you through the process…

The process is simpe enough… (more…)

KickAssLogoYou haven’t really worked out until you’ve put together an exercise routine that has made you curse the day you were born, beg for mercy, and fear that a heart attack was imminent.  That pretty much describes what I did yesterday.  At some point two days ago I thought, “basic H.I.T. isn’t enough, I need a little something more.”  So, I thought, what if I eliminated the rest breaks and performed 3 rounds of 5-6 minutes of activity with NO rest during each round.    The idea struck me as a good one as I sat in my computer chair- I would later regret this whole line of thought.

So what was the workout?  Well, it looks simple enough on paper until you try to run through, balls to the wall style, with no rest in between. (more…)

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…)

313V25BAZXL._SL500_AA280_Anyone can punch one of these things, but where is the fun in that? Well, okay, that can be fun.  But isn’t it more fun to take something intended for one purpose and think up a dozen other good uses for it?  If you’re me, then the answer is an emphatic yes.

Allow me to introduce my heavy bag.  I picked it up from the local used sporting goods store for $35.  At 100 pounds that works out to 35 cents per pound.  Not a bad investment.  Here are three exercises that involve nothing more than you and a heavy bag of your choice.

P1010517Heavy Bag Squat.  Stand the heavy bag on its end, and squat down with the bag between your legs.  Wrap your arms around the bag- a standard bear hug will do.  I like to start on the balls of my feet and drive my heels into the ground as I propel my body and the bag upward.  Head position is up to you.  I like to bury my chin in the bag so I can keep it tight against my chest and hips.  In addition, this helps me keep my hips tucked in and my torso straight. (more…)

sylvester-stallone-rocky-photograph-c10101948I took a serious hit over the holidays.  I lost motivation, I lost momentum; the only thing I gained was weight.  As I sat around on Christmas Eve wondering what I was going to do to re-energize my fitness journey I remembered something my personal trainer had posted on his blog long ago (so long ago I forgot the link).  So I Googled and Googled until I came across exactly what I had in mind- a 28-day nutrition plan for rapid fat loss.  (NOTE: I should add that my personal trainer was kind enough to email me over the holidays with more info.)

I figured why not try something radical to push my body to its limits and regain some of that lost intensity.  It is exactly the struggle of the wills kind of thing that gets me  fired up to excel.  The plan is called the Velocity Diet (more…)

p1000996These are the tools of my trade.  They don’t look like barbells and weight plates, as a matter of fact they aren’t much like them at all.  Nope, these provide a better workout and build more real world strength than the bench press could on its best day.  This old tractor tire and this 10 pound sledgehammer (at a total cost of $15; $0 for the tire and $15 for the sledge at Home Depot) provide all the health and strength benefits of chopping wood without the hassle of hunting down wood to chop.    Pretty soon this tire will be joined by either a much larger tire to flip or a tire of similar size filled with concrete- at this point the tire itself weighs about 75 pounds. (more…)

Well today’s workout and food intake wasn’t pretty, but it got the job done.  A late night last night led to my decision to sleep in until 9 a.m. this morning.  Ask my wife, that kind of wake up time almost never happens in my house.  After rolling out of bed I did a short 18 minute Wii yoga workout and grabbed breakfast.  (See nutritional intake chart below).

Since I got such a late start I skipped my usual snack between meals (EAS Myoplex Light protein shake) and just had lunch a little early at noon.  With the late start we didn’t make it out the door for our errands until 1:30 p.m.  And of course I forgot my protein shake at home.  I picked a Snicker’s Marathon bar off the shelf because I needed something with a bit of a carb kick for my GPP training session (more…)

A length of chain, a length of rope, and a moderately sized carabiner- who would have ever thought that I would consider those gifts.  But with my a tire on its way (E.T.A. around Friday or Saturday of this week) I have now expanded the list of exercises I can use my new tire for considerably.  Here is the present list of tire assisted exercises:

  • Tire flips
  • Tire drags (with chain and self-made harness)
  • Tire pulls (with chain and gloved hands) (more…)