Posts Tagged ‘ninja warrior training’

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…)

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…)

bleedingThere is nothing like a good workout, outside, in your own back yard.  The I-pod in the background cranked up to full volume.  Add to that a giant tire for flipping, a smaller tire for hitting, and a heavy bag for squatting and pressing, and you have a recipe for a great workout.  A workout so good I didn’t even mind scraping my hand against the blacktop multiple times in order to get a good grip on that tire.

Since I am at  a loss for time tonight, I am just going to post my workout today- which was VERY tough for me.

Details: (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…)

I am getting a 150lb tractor tire tomorrow that I can flip and hit with a sledge hammer all I want. And it’s free!

Well, I am almost fully recovered from my recent brush with illness- save for coughing up its lingering remnants from my lungs.  I should be ready to hit the gym on Wednesday and put in 100%.  I am interested in seeing if the week off will prove- as such often has- a benefit to recovery and result in an increase in either reps of pounds lifted.  I will be sure to report back on the results.

My schedule for the coming week includes

Wednesday– Weight Room: Upper Body (Shoulders, Chest, Back, and Arms) & Anaerobic exercise on bike. (more…)

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.


  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.

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.



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