Workout Log November 11,2015


Decided to Jump into the group Training session Shout out to 7am group

The Gameplan 
25 min AMRAP(As many rounds possible)
400m run
10 total Trx assisted Pistol Squats
20 Renegade rows (used 35lbs)
30 Kb High Pulls

I was able to 5 complete rounds then start the run for the 6th round
rested for 3 – 5 mins
Jumped on the C2 Rower
250m intervals sprints with a 1:15 rest x 5
Try to finish each sprint under 50 secs

Whiteboard talk: Simplified Conditioning Model


Random Thoughts


Butter vs Margarine

I hear this argument a lot which is a healthier choice.  My opinion on the matter is that Butter is the best choice. Margarine is made hydrogenated vegetable oil aka Saturated Fat.  Everyone should be well aware of the dangers of Saturated fat. Hydrogenated oils have been linked to Heart Disease increase in LDL(bad cholesterol) , promotes weight gain, gallbladder disease, liver disease, impairs immune system function and plethora of other problems. It is best to stay away from Margarine and stick with old fashion butter( just don’t go over board). Other cooking options are  Olive Oil, and Canola oil.

 

Heart Rate Training

I have recently been doing the couch to 5K program to help with some consistent cardiovascular training.  I am a big advocate for sprinting but I have been really paying attention to my heart rate while training and taking not of how my Heart responds  to the program. I have noticed that even though my heart rate is elevated I am becoming more and more comfortable. I also take not how fast my heart rate drop or my recovery rate. It is interested to pay attention to how your respond to it. On my recovery days I do some Long Slow Days which either consists of keeping my heart rate below 60% MHR( Max Heart Rate) for an 1 hour to 1 hour and 1/2.  For me that was walking with 40lbs vest.( I know I look crazy walking around with a vest but you got to do what you got to do).

Bioforce HRV

It is a new product that measures how hard should your workout be based on how quickly your rate can change and adjust. IF your heart rate is able to change pace freely then you get the green light. If it detects that your heart/body is not performing as well it will give you a yellow or red light. All it takes is 2.5 mins for it to get a reading. A lot of people have had good results and it is supposed to help keep you injury free. So I am saving up for the device to hopefully experiment for on myself first for about a month and go make my decision.

 

 

Walking alone is not Enough


Walking alone is not Enough
Many Americans believe that 30mins of walking a week is enough exercise to keep them living long healthy lives. These are the same people that will most likely to have problems later on in life.  If you believe that 90 minutes of exercise a week will correct sitting on the couch/chair for 80 hours a week then you will have some serious problems.  The American College of Sports Medicine (ACSM) recommends 150 minutes of moderate-intensity cardiovascular exercise per week. Over the course of seven days those 30-60 minutes of moderate-intensity exercise 5 days a week.  Surely running is more than enough to help me keep healthy. If you think that is true then you’re are greatly mistaken.  What about keeping Strength, power, and bone density up? What do you do then? You have to add in Strength Training.  World Class runners don’t just run every day they perform strength training to help prevent injuries from occurring. Resistance training has two main goals. The first goal is to help the athlete get stronger. The second goal is to help prevent injuries. Injuries occur through trauma or overuse.  To keep yourself resilient against gravity and the world around us it is very important to add resistance training to your exercise routine.

ACSM guidelines are 2-3 days a week of resistance exercise that is a minimum of 8 different exercises between 2-4 sets of 8-15 repetitions on each exercise.  So you will have to add another 30-40mins to your workout.  In total your workouts should last at minimum and 1hour (that and 1 hour of work time not leisure time).  Muscles have three functions in terms of movement. To cause movement (concentric contraction) such as bending your elbow, and to slowly resist movement (Eccentric Contraction) To slowly let your elbow bend while resisting the weight and To resist movement at all( Isometric) Holding a box and not allowing the move cause of weight.  Most people do not get hurt moving the body. Where most injuries occur is when people try to resist movement.  Resisting movement causes a greater force to be placed on our muscles and tendons due our mechanical disadvantage of our levels in our body.  Lifting weights and keeping Lean body mass will better your chance to resist those eccentric forces that occur on a daily basis.
To be honest in my opinion I believe that people should do more weight training than running. This is my reason for claim. Most people don’t run or bike to work. The typical day is get out bed walk to kitchen table sit and eat walk to car sit and drive.  Walk to your desk and sit and work. Then leave work go home and sit and watch tv, eat and go to bed. Now if you were to add running 30 minutes to your day you would make significant improvements to your cardiovascular system.  You may also build some lean mass in your legs from the running that you’re doing. Besides the recreation running you don’t do much running elsewhere unless it’s your occupation. On the other hand you perform yard work, lifting and moving furniture, and other various physical activities that may require bending, carrying, and climbing. Does running alone help you perform those activities? Not really because when you’re running you performing the same motion over and over. Which doesn’t correlate with bending or climbing weight training on the other hand forces people to move in positions that they may not be in on a regular basis? Not to mention will help improve muscular strength and endurance.  Parker et al study took a group of 60-77 year old women tested them on a submaximal walking test(2mph at 3.5% elevation) and weight carrying walking( carry a weight at 40% maximum elbow flexion strength) test. They recorded VO2, heart rate (HR) Systolic Blood Pressure (SBP), and Rate Pressure Product (RPP). Placed the group on a 16 week whole body strength training program.(3 days a week 1 hour per session) Then tested again. They say 57% increase in isotonic strength and 29% increase in isometric strength.  No change in VO2 max but significant decreases in HR, SBP and RPP while perform the walking test and Weight carry test.  Not only did the women improve their strength to prevent injury. Their ability to use oxygen became more efficient as well.  Not to mention as well when performing strength training people will work on full range of motion which is important for keep good flexibility and mobility of the joints.  So with older people especially it is very important that they perform strength training to keep muscle strong and bones dense.  As you age strength training becomes more and more important as you age.  Remember the goal of strength training is to help prevent injuries.  Younger people especially women have a fear of lifting weight s because they don’t want to get bulky.  Honestly that is like saying you don’t want to read because you are afraid of becoming a genius. It takes a lot of work to put on lean body mass most athletes work an entire year to put on 5- 10lbs of mass. So if your 3 workouts a week will not make your bulky unless it is in your genes. The fear of getting to big has long been debunk also most people are not willing to put in the amount of time to put on more muscle.

All in all Strength training is very vital for a healthy life I believe that everyone needs to incorporate some form of Strength training. It will help improve your quality of life and help prevent injuries from occurring as you age.  Walking or jogging is not enough keeping strength and lean body mass is very important for keeping you independent  and out of the retirement home

 

Friday workout


Aerobic work
8 rounds
10 clapping push ups
10 Kettlebell clean and jerk
10 Single arm bent over row
10 Goblet squats
3 Down and Back Sprints on Basketball court

1 min rest then repeat exercises

30 min Treadmill sprints
1 min Work @ 11 mph
1 min Rest @ 3.5 mph

Weights
Power Cleans 5 x 5
Front Squats 5 x 5
Bench Press 5 x5
Pull-up (overhand ) 4 x 8
Anti T bar core stability

Jacuzzi 15 mins
and done for the day

Wednesday “Go Hard” Workout


Got off from work early and you know what time it is. Time to put in some work at the gym. I had a pretty rough day at work so I had some pent up energy to burn off.  So I was going pretty hard in the gym with no remorse for my body. So I decided to do both the Kettle bell workout with the running and the Treadmill condition one after the other. I had a lot of angry to get out.

 

8 rounds                                                                                       40 mins
1/4 mile run
Kettle bell clean and Jerk x 5 each arm
Alternating Kettle bell swings x 10
Single arm Bent over row x 8 each arm
Spiderman Push ups x 10

Treadmill                                                                                     30 mins
Work 1 min @ 11mph
Rest  1 min @ 3.5 mph

Stationary Bike                                                                       20 mins
2 mins rest
2 min Tabata protocol

Lifting 
Power Cleans     2 x warm         3 x 3 heavy
Single leg Pistol squats             4 x 6 each leg
Pull ups( over hand grip)        4 x 8
Anti Rotation T bar                   4 x 12

and that is all

 

Friday Post my workout late online workout


Friday came and it was time again to try to kill myself if possible I did the same thing that I always do in terms of cardiovascular conditioning but starting Monday I will be doing a complete overhaul of the workout I am doing I only have a month left to prepare for the 11 mile mud run so right now it is crunch time.

Aerobic
Treadmill                                                 45 mins
Work  1 min @ 10.5mph
Rest    1 min @ 3.6 mph

Stretching and Mobility work

Lifting
Hang Snatches 5 x 5
Single leg squats  4 x 6 each leg
Single leg Stability ball hamstring curls 3×10

Dumbbell bench 5×5
Inverted Rows 3 x 10
Anti T-bar rotation

Wednesday go hard or go home Workout


Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.

Aerobic
Treadmill                                                                           45 mins
Work 10.5 mph 1 minute
Rest  3.6 mph  1 minute

Plyometrics                                                                  15 mins
Low box drills
Hop Matrix
Stretching and Mobility                                      20 mins

Lifting                                                                               45 mins
Hang cleans              5×5
Lumber Jack reverse Lunge to Press   3x 8
Alternating 1 leg eccentric Stability ball curls  3 x 10(5 each leg)
Dumbbell Bench press  4 x 6
Feet elevated Inverted Row 3 x 10
Anti rotation T-bar  3 x 10
Hand walk out anti extension 3 x 5

Total time                                                                        2 hours 5 mins( +/- 20 mins)

Tuesday “Feeling good” Workout


Feeling pretty good as I walked into the gym today. There was a lot more people than usual. but it is getting ready to be that time of the year again with people and their new years resolution. There is a like a large influx of people that come with the New years resolution to get in better shape and lose the excess baggage. If that is your new years resolution then pursue it wholeheartedly. But usually that drive last maybe a month and a lot of people lose motivation and stop coming to the gym. One thing I have learned is that it takes a lot of effort to make changes to your body and you shouldn’t be discouraged if it doesn’t happen immediately. Just stick with the program and everything will be fine.  Now my workout was mostly just aerobic work seeing as my Tuesday and Thursdays are my light workout days.  Just some aerobic work and stretching to make sure everything is loose and  limber nothing too difficult. Still trying to get used to the new speed increase may take me  the rest of this week. I’ve also lost 5 more lbs this week so the workout and changes in my diet are working

Aerobic work  
Treadmill running                                                                50 mins
Work pace 10.5 mph(1 min)
Rest pace   3.6 mph (1 min)

Stretching and Mobility                                                   2o mins