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

 

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)

Words of Wisdom


One of the more popular axioms of the samurai reminded them to treat great things casually  and small things seriously- – as if their life depended on these details. Musashi emphasized that paying attention to small details was one of the most critical aspects of winning any battle, or succeeding in any enterprise – – Samurai Strategies. 

Now when I read that quote today it really stuck with me this morning. It wasn’t the first time that I have heard the quote but It was good to read it again. Always pay attention to the details. Remember it is not about what you do it is how you do it. Doing assignments, sticking to diets, or just following instructions it is very important to that all the little things are aligned.  Like in the quote above not paying attention to the details can make a huge difference between success and failure.  I remember when I first began playing college basketball our coach used to hand us scouting reports on the opposing teams players giving us a breakdown. My first year I did not read or I would skim through the notes.  Cause of that I would get beat by a player or wouldn’t know who the shooters were on the other team. It probably contributed to why I got less and less playing time as that year went on. After that year I learned to pay more attention to detail with the scouting reports. From then on I became a better defender because I knew people’s tendencies and new how to counter and take away what they wanted to do. I had to learn the lesson the hard way. Hope fully some people reading this post can learn something from my mistake.

‘Wednesday ” I am back” Workout December 21, 2011


I am feeling great. It has been four days that I have been under the weather. So to finally feel normal it feels great. I decided to share my new found energy and spirit. In the interval run I decided to go with a 3:1 work to rest ratio to see how far along my conditioning  1:30 work time  with a 30 second rest period.  Now you’re probably thinking that hey that is shorter than the usually  2 minutes work ratio. But you have to remember your rest period has been cut in half in comparison.  So instead of resting for a full minute between your work pace you only get 30 seconds. Now it is very important  that you keep that in mind because for the last two weeks you have had more rest time. So pay attention to the clock and keep on pace with the 30 seconds rest period.

Conditioning
Treadmill                                                                           45 mins
90 sec     work time
30 sec      rest  time

Stretching and Foam roller                               15 mins
Calfs
Hamstring
Glutes
Back
Quadriceps
 Hip Flexor

Lifting 
Walking Lunges                                                            3 x 15 each leg
Low Cable dead lift with row                                  3 x 8    each leg

Dumbbell Bench press( alternating)                   3 x 6    each arm
Pull ups ( over hand grip)                                        3 x 6

Anti rotation with T-bar                                          3 x 10
Back extension with rear delt raise                     3 x 8

 

What motivates you?


Motivation that is a word that I have heard in my career  a lot. You can  tell a person all the information in the world and give great examples you people who have applied these teachings and their lives have improved and yet these people will not change. I have found personally that I am spending more time and energy in finding ways to motivate them in to a new life style.  With the people I am working with I know that good eating habits and exercise will benefit them greatly. That is a later topic. Now  I will speak for myself  I am a very internally motivated person I like to push myself and see how far I can go physically and mentally. When I accomplish a new goal I feel great that I was able to complete the challenge. Not everyone in life is not internally motivated. Some people are motivated by external rewards. External rewards  can  be recognition, money, women(or men) or some sort of material prize.
Now there are days where I don’t feel motivated.  So what do I do to get me back on the ball again. Well some days I will reading a new article that talks about a new exercise or program and that will get me going again. I will sometimes go on youtube and watch an inspirational video, or  a montage of people performing outstanding feats.  When I see other people working hard to try to improve themselves it really lights a fire under me. I have been raised to be a very competitive person. So when I see someone working hard I know that I must work harder than them to prepare myself. I always pride myself on effort. If you ever saw me play my game wasn’t the nicest or flashest. I was a work horse he would duck his head down and do all I could to help me team win.  Now for me it worked I was highly motivated to do those types of things.  Every one is not going to motivated to do those things it is important to find out what motivates you in life and to use that to keep the fuel added to your own fire.  The more you keep yourself motivated and working in the right direction the  closer you will become to accomplishing your goals. Even after you’ve accomplish your goals you will still be motivated to master your craft and go far beyond your goal.