Posts Tagged ‘workout’

Back to it!

Posted: July 28, 2011 in Uncategorized
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I finally got a gym membership again, so I can go back to using my Ninja Warrior training schedule again. I am really excited about having some time in the gym again but I won’t forsake my backyard workout equipment either.

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…)


  • Jumping Jacks: 1 minute
  • Sledgehammer Drills: 1.5 minutes per arm
  • Grapevines: 1 minute
  • Tire Toss: 3 minutes
  • Sandbag Slam: 1 minute
  • Total Time: 9 minutes (no rest)

Indoors (it was too darn cold outside)

  • Jumping Jacks: 30
  • Push-ups: 7,7,7,6,6,6
  • Sit-ups: 10,8
  • 1-leg dead-lift: 10each
  • Lunges: 10each
  • Total Time: 10 minutes (minimal rest)

Shoulders hurt….but otherwise I feel ready for tomorrow’s lower body workout.

I ache ALL over.  My legs hurt (especially thanks to those one-legged squats), my shoulders hurt (thanks to push presses), and my core huts thanks to pretty much every exercises I did yesterday.  Oddly enough, otherwise I feel great.   I have plenty of energy, my guts doesn’t quite feel as annoying (even though its only slightly less noticeable visually), and even when I wince with pain when I stand up or shift in my seat it is a good reminder of a workout that went better than expected.

I am not going to push myself too hard as I get back into the swing of things.  For the next three weeks I will stick to about 3 days of heavy training per week with one day off between workouts (and one day day off period each week).

But today is anything but a “day off.”  I almost titled this post something like “first day off,” but i deleted that title.  I deleted it for a reason.  There are no day offs in fitness.  While I won’t be lifting any weights today (with the possible exception of tossing my daughter around) I am working very hard on my nutritional intake.     Today’s meals include:

  • Breakfast: 12-hour Elite Protein Shake
  • Snack: Protein Bar with an Apple
  • Lunch: 2 slices of whole wheat toast with roast beef, turkey breast, lettuce, tomato, spicy mustard, and spinach.
  • Snack: walnuts, unsweetened shredded coconut, and dark chocolate.
  • Dinner:  Function at church, so I have no clue what will be offered.   This will be my first real challenge.
  • Before Bed: 12-hour elite protein shake with milled flax seed
  • ***NOTE: Water is consumed in large quantities throughout the day with and between meals.

I am definitely looking forward to tomorrow’s meals.  I bought a bunch of turkey drumsticks and I will be putting them in the rotisserie with some herbs and spices.

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…)

TOP360My New System…

I’ve embraced the simplicity of neon cards for recording all my workouts (not to mention the books I read for comps).  I am going to try to do a better job of keeping up with blog posts, but will still probably post twice a week or less.  Still better than I’ve been doing thus far.

So far those who are curious about my cards over the last several days…

Card 1 (09-14-2009) (more…)

P1010550Well let’s just say the meeting didn’t go all that well.  With only three thirty second holds (two of which I was barely able to accomplish), I have to say this was much harder than expected.  I had no problem pressing the bar, and could hold it up for a few seconds with minimal difficulty, but THEN the water started really moving around in that 10 foot long pipe and it was all trying to keep it from tipping from there on out.  (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…)

I’m adding this exercise to Tuesday’s workout- which I am repeating today. Wish me luck since this workout nearly killed me three days ago.

The last two days have involved some fairly intense but simple exercise routines.  To be honest they are only intense because I allowed myself to get out of shape.  Yesterday I had the house all to myself, so I cranked up the Itunes and fit in an indoor workout for a change.

  1. Heavy Bag Dead lift/Squat: 12, 10
  2. Wide Grip Push-up: 20, 20
  3. Alternating Bulgarian Dead lift: 12 each side, 11 each side
  4. Diamond Push-up: 15, 15
  5. Towel Pike: 10, 8.  These are simple, just watch the video.  All you do is replace the swiss ball with an old towel under the balls of your feet.                                                                                  
  6. Alternating Push-up: 12, 10 (more…)