Monday Workout

Monday I decided to test myself a little bit I gave myself a  circuit and see how many round I could complete before my body gave out. I was feeling particularly good that day. So the circuit consisted of 10 Med ball push-ups, 12 Kettle bell swings(six each arm), 16 Bent over rows( 8 each arm) and finish with 10 Kettle bell Clean and press( 5 each arm) then followed by 300 meter sprint. Rest for a 1 min and repeat the circuit again. I kept track of my heart rate while performing the circuit and it peaked around 92% of my Maximum heart rate but on average stayed around 84% percent. I was able to complete 14 rounds before I called it quits. Which I think is outstanding. It took me roughly 50 minutes before I threw in the towel. I got plenty of lifting and cardiovascular work with that circuit. But I am still a glutton of Punishment so I grab the medicine ball and did 3 x 30 tosses against the wall after each set I got down and performed a 30 second plank.  I believe it is a good mixture of training your core and abdominal through movement and static holds.

Rounds           50 mins
10 med ball push-ups
12  KB swings
16 Bent over rows
10 KB Clean and press
200 meter sprint.


Medicine Ball tosses 3x 30
Planks 3 x 30

Give this workout a try and see how you feel afterwards.  It is a fantastic circuit and I suggest that everyone gives it a try.

Friday and Sunday workout

Friday Workout 
45 mins

10 clapping push ups
15 KB swings
10 Ballistice Bent over rows
10 Clean and press
Sprint 3 down and backs

Power cleans 4 x 5
Pull-ups  3 x 8
Medicine ball tosses 3 x 30
Plank series 1 min and 2x 30 secs

Sunday Workout
45 mins
10 Elevated push-ups
15 Kb Swings
12 Single arm Bent over rows
12 KB Snatches
4 down and back sprints

Hand cleans 4 x 5
RFESS 4 x 6 each leg
Pull ups
Medicine ball 3 x 30
Plank Series 1 min  and 2 x 30 seconds

Tuesday workout

Monday there was no workout I had to deal with some “life Situations” So I got to start this week workouts on Tuesday. I decided to continue to increase the intensity of my workouts instead of the duration. I am still performing the kettle bell circuit with sprinting. I believe that it is really helping me with increasing my heart and keeping it elevated throughout the workout. I have  started to wear a heart rate monitor so that I can keep track of my heart rate this way I know that I am working hard enough I should be able to get to at least 88% of my max heart rate.  After the Kettle bell circuit I jumped on the Treadmill to do uphill Tabata details are down below. I find that the Tabata is outstanding for getting you heart rate up. It only gives you Ten seconds to rest then your sprinting again. Your heart doesn’t get a chance to drop while your resting. If you haven’t tried out the Tabata then I completely recommend giving it a chance.  I have kept it very simple on the Lifting work most of my work consist of Olympic lifts. I do a lot of lifting with the Kettle bell circuit that I try not to wear myself down with a large volume of lifting work.

Kettle Bell Circuit
12 Clapping Push-ups
6 single arm kb swings Each Side
8  Kb Bent over Row Each Side
5 KB Snatches
3 Down and back sprints on the basketball court or
1/4 mile sprint.

1 min break and start from the beginning again.

10 rounds                                                                                              45 mins 

Tabata on the Treadmill
2 min warm up
4 mins Tabata   @ 6% incline at 9 mph

Power clean 2 warm up sets followed by 3×3 ( heavy weight)
Standing Military press 3 x 8
Medicine ball tosses  2x 15 each side.

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.

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)

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


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.

Treadmill                                                                           45 mins
90 sec     work time
30 sec      rest  time

Stretching and Foam roller                               15 mins
 Hip Flexor

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. 

Tuesday Workout December 13, 2011

Tuesday and Thursday are my days for plyometrics and strength building. The cardiovascular exercises won’t be as long. 1 reason is to allow my hips knees and ankle recover from long distance. I am a pretty big dude 6’5” 269 lbs (currently cutting my weight to 235) Second reason is doing the same routine everyday will get boring and I will lose interest and don’t want to stick to the program. Conditioning for today  consisted of running hills. I got on the treadmill and raised the elevation to 10 degrees incline.  If you haven’t run with an Elevation then prepare yourself mentally.  My running speed was 8mph(7:30 mile pace) and for my rest 3 mph(20 mile pace). I ran for  a  1 min and rested for 1 min for a total of 15 sprints. (30 mins in duration) Afterwards my hips, and hips were on fire. Elevations causes you to raise your leg higher for each step causing you to contract your hips flexors longer than usual. The incline also causes greater activation of quadriceps and calfs and Glute muscles when running on an incline. A study done by Swanson, Stephens, and Caldwell in the journal of  Medicine & Science in Sports & Exercise(2000) Also reported these findings as well. So if you want to to get a good burn in your legs try to throw in some hill running into your program. The rest of the day consisted of Mobility and Stretching, Med ball tosses all different angles, and Agility ladder.

Hill running(10%)                                                               30 mins
1 min( work at 8mph)
1 min( rest at 3 mph)

Mobility and Stretching                                           15 mins

Medicine Ball Tosses  
Side tosses                                                          2 x 10(each side)
back tosses                                                         2 x 20(alternating)
Kneeling tosses                                                 2 x 10( each side)

Agility Ladder                                                                      15 mins

 Total Time                                                                    1 hour 45 mins (including breaks)