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

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

‘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. 

Friday December 16,2011


Friday was a day in which the gym was closing down early so I cut my Cardiovascular conditioning I ran a 1 mile and half without stopping and moved on to heavy lifting day.

Aerobic work
1 mile and 1/2

Resistance work
Rear foot Elevated Split squat           4x8ea
Good morning                                           4 x 10
Inverted rows                                           4 x 10
Dumbbell Bench press                           4 x 10
Pull ups                                                        4 x 8
Anti rotation T-bar                                 4 x 10
Medicine ball Sit-ups                             4 x 20

Wed Workout December 14, 2011


Wednesday I was probably having one of the greatest days of my life where everything going great. I came to the gym with high spirits and a thirst to push some serious weight. Wednesday being my long  distance day I was on the treadmill for an hour running  at a 2 min to 1 work ratio ( 2 mins 7.5 – 8 mph, resting 1 min at 3.5-4 mph) I completed the run and felt very good no aches or pains in my ankles knees or hips. I felt that I kept good running form for the run. by next week I am going to lower my rest time from 1 min to 45 seconds( or increase work time from 2 minutes to 3 mins and it will be the same ratio).  Lifting today was a similar formula to Mon workout. I picked two exercises in a push pull combination and super set(combo set) the two exercises. Overall I felt that the workout was very good I was exhausted afterwards but I felt like I accomplished a lot.

Conditioning
Treadmill running                                                                   60 mins
Work( 2mins @ 7.5 – 8 mph)
Rest ( 1 min @ 3.5 – 4 mph)

Stretching and Mobility                                                20 mins
Foam roll( legs and back)
Stretching whole body
Mobility exercises
(hips, ankle, knee, shoulder, back)

Resistance Exercises                                                         40 mins
Continuous Front Squat                                                          4×10
Single leg  Cable pull Dead lift with Row                           4×10 ea

Dumbbell bench press on Stability ball                            4×10
Pull up( over hand grip)                                                          4×8

Kneeling Cable rotations                                                         4×10 ea
 Landmine without rotation                                                   4×4  going  back and forth is one rep

Total Time                                                                                    2 hours( a long day)