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

 

Monday “I am sore” Workout


On Friday I had stated that I was going to change the way I have been working out. Well I did make some changes and I feel that the change is for the better. The conditioning part of my program has changed from running on a treadmill to running on the track with kettle bell workout thrown into the mix. I feel that this style of workout will help simulate what I will be doing with the ToughMudder. I only have a month left to prepare for this event.  I decided that I was going to train in rounds. I figure if I was able to do at least 13 rounds with the running and kettle bell workout continuously I would feel that I would be best prepared  for the event. This week I have to complete 8 rounds next week 10 rounds third week 12 rounds. By the end of the month I should be able to complete 12 – 14 rounds without any problem.  Coming in to workout on Monday I was unsure on how I would feel after New Years ( always have a designated driver ) but I actually had a great workout and now I am sore cause of it.

Aerobic Conditioning: 8 rounds                                  50 mins
1/2 mile run
10 Spider man push ups
10 alternating Kettle bell swings
10 Single arm Kettle bell bent over rows
10 Kettle bell Goblet Squats

wash rinse and repeat

Treadmill                                                                                        20 mins 
45 seconds  @ 10mph
75 seconds @ 3.5 mph

Stretching and Mobility                                                       25 mins

Lifting
*Tabata Front Squats @ 95lbs
Single Leg Dead lifts 4 x8
** Single leg Hip thrusters 4×10
Pull ups   4×8
Planks 1 mins
30 secons on side.

*http://www.tabataprotocol.com/
** 
http://www.youtube.com/watch?v=A3NT6c9Es0E

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)

Words of Wisdom


The Dalai Lama, when asked what surprised him most about humanity, answered “Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he id never going to die, and then dies having never really lived.”

Monday “Getting back in Rhythm” workout


Oh the Christmas Holiday has come and past and I hoped that everyone has had a great Holiday spending good time with family and friends. Now it is time to get back into the swing of things and to starting climbing the mountain once again. Two days off from working out will do your body good but I usually like to work myself back into working out slowly. Usually peaking with my hardest workout usually later in the week. Even still I did feel great coming into this workout with no aches or pains. Since the last workout I decided that I needed to increase my work speed on my workouts so now the minimum speed will be 10 mph.  So now I will be moving a a 6 mile pace which in relative terms of speed its not really fast. Most people can run faster than 10mph but it is a matter of sustaining that speed which will be the goal. Since it is an increase I decided to cut my time down to 30mins and work my way back to 60 mins.  Stretching and mobility  work is the same I am still on working on hip and ankle mobility along with shoulder and thoracic spine mobility.  I definitely feel that it is helping me become more limber.  I haven’t had any aches and pains and I feel good overall.  Lifting I decided it was time to switch up some exercise in my work to make me more explosive.

Aerobic work                                                  30 mins
Work 1 min @ 10mph
Rest   1 min @ 10mph

 

Stretching and Mobility                         20 mins

Lifting
Hang cleans                                                      5 x 5
Walking Lunges                                               3 x 20( 10 each leg)
Box Jumps                                                        3 x 5
Cable pull SLDL                                               3 x 8(each leg)
Dumbbell Bench Press                                 4 x 6 (each arm)
L- Pull ups                                                         4 x 6
Back Extension w/ Rear deltoid raise   3 x 8
Anti-rotation T bar                                       3 x 10
Sit ups w/ antirotation                                3 x 20
 Total Time                                                  120 mins 

Friday Work out December 23, 2011


Last workout before Christmas wanted to burn myself out as much as I can nothing special I done this program and I feel that I am finally starting to get used to eat as well with the current diet that I am on to help me get my body fat down to about 8%( which will be  pushing it but worth a try). Starting Monday I will make a change to a lot of the exercises that I do so that I can progress and make myself as ready as possible for the Tough Mudder.  If you don’t read any other post I want to wish you a Happy Holidays  to all  and a Happy New Year.

Aerobic work
Treadmill                                                                               45 mins
Work 1min @ 10 mph
Rest  1 min @ 3.5 mph

Stretching and Mobility

Lifting

Bulgarian Split Squats                                                         5×5 @ 205 lbs
Single leg Dead Lift                                                               3 x 8 @ 85 lbs
Dumbbell Bench press                                                        4 x 6 @ 85 lbs
 L – Pull ups                                                                              4 x 6  w/ body weight
Anti rotation T- bar                                                             3 x 10 @ 10lbs
Sit ups                                                                                        3 x 20

‘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. 

Thursday December 15 2011


Thursday I couldn’t workout as long as I would have liked but I was still able to get some work done. Thursday was Hill climb day Treadmill was set to an elevation of 10% and set at a speed or 7.5 – 8.5 mph  1 min of work and 1 min of rest. Total time on the treadmill 20 minutes followed by a abdominal circuit involving the cables.  A very short day but still was able to accomplish a lot

Conditioning
Hill Climb 10% incline                                                20 mins
Work (7.5 – 8.5 mph)                                                     1 min
Rest ( 2.5 – 3 mph)                                                          1 min

Ab circuit

Lunge to twist with cable                                          2 x 15 each side
Wood Chops( High to low)                                        2 x 15 each side
Partial SL Cable dead lift                                            2 x 15 each side
Push – Pull anti rotation                                            2 x 15 each side

Stretching
Foam roll                                                                         10 Rolls(minimum) each body part
Mobility work                                                                Ankles, Hip, Shoulders, Thoracic Spine

http://www.youtube.com/watch?v=mj2w-GJnOrE
This video will show case all the exercises  in the Ab circuit make sure to pay attention