Workout Thursday Jan 29th

MY workout Today was light.. Kind of

I went to the Gym and felt very stiff, and did not have lots of time, getting back to work and all, so i decided to do some Interval Training Cardio on the Treadmill.

Treadmill a 0.5 Incline to better simulate Street Running.

2 Min - 3.1mph Warm up
1 min 5.5mph
1 min 6.1mph
1 min 6.7mph
1 min 7.3mph
1 min 8.0mph
Repeat from 5.5mph 2 more times
Then a Final min. at 8.7mph.
Cool Down 2 Min @ 5.5mph
2 Min Walk.

Running time - 18 Min. 2.1 miles
4 Min of Warm Up and cool Down


That was Mid Afternoon.

Then i got a call that Church Ball Was starting tonight... So I played all but 5 min in a 40 min Game. My Calf Muscles are cramped and I feel Great!

nothing like some interval Training and Basketball to work out the Stiffness.

Workout Wednesday Jan 28th

SWIM DAY

Oh the joys of Early Morning Cold Pool Swimming! - It's actually my first Swim of the New Year, and therefore wasn't very impressive, but here is what i accomplished.

Let me start off by stating my arms were VERY sore from Monday, and I decided to Swim to help stretch them out a bit... It Worked! I feel much better now.

Warm up 400M - 7min-40 sec
100M sprints x 2 - 1min 30 sec or less
50 M sprints x 4 - 45 Sec. or less
Cool down 200M - 3 min 50 sec

total time with rests: 20 min.
Steam Sauna - 10 min.

Motiviating words from a Hero

So I was needing a bit of motivation to get and keep up my routine, I like to think of myself as a self Motivator, and for the most part I am. But at times, I need that little extra Push to keep me going.

I've got a Picture on my Desk of one of my Hero's... Randy Couture...

During the Show, he signed the frame of our Picture... Instead of just signing his name he wrote... "The Best Never Rest... Now go be the Best"

Here's his Training video on weight Training that is very closely aligned with what i am trying to do now... http://video.google.com/videoplay?docid=3224902600571518938

circuit training 6 exercises or so, and just going after it for 20-30 minutes without heavy weight.

Anyway... back to the motivation.

So be the best huh? The best what? The best ME.

I love the old Quote from Abraham Lincoln who said... "whatever you are... be a good one"

Just some thoughts of what helped me this week, get going again... I can be a better ME!

Workout Tuesday Jan 27th - LEGS

Another GREAT workout... my Legs needed a bit of firing up after my horrible Treadmill experience yesterday.

So I did something about it.

Group 1:
Leg Extensions (Machine) - 80 lb x20
Leg Curls (Machine) - 80 lbs x 20
Squat Explosions 30lb each hand x 20
- These are the ones where you hold a dumbbell in each hand up on your shoulder, Squat nice and deep, then Explode up onto your toes and jump while throwing the weight up over your head.
Then Repeated the Above exercises with sets of 15 Reps and then 10 reps.

Group 2:
Squats - 135 lbs x 15
Deadlift - 135 Lbs x 15
*Squat hops - 135 lbs x 15
calf raises 15 both legs, 15 each leg with 135 lbs
Then repeat each of the above Exercise for Sets of 12 Reps then 9 Reps.

*Squat Hops - with weight on shoulders Squat down to a deep squat, come up just past parallel and back down, bouncing or hopping up and down, but don't use momentum, use your legs to "bounce" or hop. After these were done I kept the weight on for the calf raises... no Rest in between.

Total Workout time: 30 min. - My Legs were shaking for over an hour afterwards,

workout for Monday Jan 26th

i wish i had a great excuse for not posting last week. The Truth is Other than Yard Work and House Chores, and of course playing with the kids, i didnt really workout. I was active, but no official workouts.

I think my body just told me Hey, slow down, take a quick Break.. - so I did , but might have let it go a bit long.. No worries, back on track, and my monday Workout was GREAT! - I had lots of energy, and actually did more than I thought I could.

Group 1:

Bodyweight dips x 20
Reverse Push Ups x 20
Curls with Striaght bar 60 lbs x 20
Then set of 15 reps and then with 10 reps.

Group 2:

Lat Pull rows 105lbs x 15
Lat Pull downs 105 lbs x 15
Pec dec fly machine 120lbs x 15
Then Sets of 12reps and 9reps of each

Treadmill:
Interval running for 20 minutes... this is where I fel the week lay-off the most.
got about 12 minutes of running in at various seppeds from 5mph-7.5mph switching it up each minute, but had to walk often, my body was through.

Workout Monday Jan 19th

Sorry So Late to post Today's Workout... I got a late start today, and didn't finish until after 7pm.

Leg Day:

So I went to 24Hr fitness and used their 12", 24" and 36" Step up blocks for my Workout. I did the Following as fast as i could with no rest in between Sets.

20 Rep Set
#1- Started with one Leg on 24" Step - Jump and switched legs at rapid Pace. Kind of like High knees but with a set placement of the toe on the block. (x 20 each leg)

#2 - Speed Lunges holding a 15lb Medicine Ball. (Basically it's a side lunge and you jump into the other lunge while holding the weight out in front. (x 2o each leg)

#3 - Jump Ups onto 36" Step x 20 (no Squat... only Jumping from my toes - Rapid Pace)

#4 - Step Up with Knee Trust... 20 each leg

Same as above in 15 Rep Sets, Then Again in 10 rep Sets.

15 Rep Sets
I then Switched to one Legged LDR (one leg on 12" step, Lower 20 lb weight in one hand down past zero plane while extending other leg out behind me) - Set of 15 each leg

Elevated one leg on the 12" Step and Did a Split Squat with 20lb dumbbell in each hand 15 Each Leg (Same leg at a time for maximum burn)

Jump Squats with weight Press (20lb dumbbell each hand, Squat and Explode up through your toes into a jump and throw the weight up in the air) x 15.

Repeat again with 12 rep set and then 9 rep Set.

Total time 22 min. Sweat Filled Shirt, burning Legs, and Strange looks from most others at the Gym... Successful Workout! :)

GO CARDINALS!

Sunday, I of course couldn't leave the Cabin in Pinetop unti lthe Cardinals Game was finished... And Let's just say the PacingScreaming, more Pacing and Jumping and yelling in Celebration nearly burned off the Oreos, Doritos, Homeade Nachos and IBC I consumed during the Game.

Duece and I at Training Camp... Funny thing, he told me to tell My Sister Hello! He's been in the Easter Pagent the past few years and Loves Jenee... Who Doesn't?

Post Game Martinelli's Celebration! - NO that is NOt a Matt Leinhart Jersey... It may look Like it from the Front, but the Back says... "TOYOTA" I was the 7th Contestant during the 1/2 time Contest to Win a Tundra and they let me keep the Shirt!

More Post Game... My Friends Dustin and Maddy Rogers were with us at the Cabin to share in the Game...

That being Said WAY TO GO NFC CHAMPS and Superbowl Bound Cardinals!

FEB 2nd HERE WE COME!

Work out hard, so we can Cheat on Suberbowl Sunday!

Fri-Sun Weekend Workout

Ok... So I wasn't Super Active this Weekend. We went up to Pinetop and I decided to relax, more than Workout... Good I needed th eBreak, however i did go Snowboarding on Friday which left my legs and butt sore for most of the weekend... And then Chasing kids around in the snow, hiking the sleds up the hill, and chasing them down to do it over and over again, left me feeling that at least I kept the blood flowing for most of the weekend.

Workout Thursday Jan 15th

So late last night iI played about 45 minutes of basketball - Moderately active pace... It wasn't a hard core pick up game, but i got sweating pretty good, and counted that towards my workout for Today.

I will still do my Push-ups, Sit-ups and Pull ups at home. we are heading out of town up to Show Low for the weekend... So I am excited to see what I can find to do at the Cabin and in and around the snow. one Day will be Snowboarding, so that will count as something...

Any ideas?

Wednesday Jan 14th workout

Today was my Cardio Day.

I like to use interval Training for my Cardio Workouts. No more than 30 minutes and often less. It's all about changing up the pace/intensity of your cardio that will reap the maximum benefits


Treadmill: The mph shown below are designed for me. you may be slower and very possibly much faster... it's a % of your highest intensity level for 1 min intervals.

2 min warm up (3.2mph)
1 min 40% intensity (5.2mph)
1 min 50% intensity (6mph)
1 min 60% intensity (6.7 mph)
1 min 70% intensity (7.3 mph)
1 min 80% intensity (8mph)

Repeat beginning at 40%

1 min 40% intensity (5.2mph)
1 min 50% intensity (6mph)
1 min 60% intensity (6.7 mph)
1 min 70% intensity (7.3 mph)
1 min 80% intensity (8mph)

Repeat one more time but at end add 1 min at 90%-100% intensity

1 min 40% intensity (5.2mph)
1 min 50% intensity (6mph)
1 min 60% intensity (6.7 mph)
1 min 70% intensity (7.3 mph)
1 min 80% intensity (8mph)
1 Min 90% intensity (9mph)

Cool Down for 2-5 minutes

Total workout time with 2 min. cool down: 20 minutes. And you are SPENT!

Interval training is a great way to increase Lung capacity, push yourself past any type of cardio plateau, and great for burning maximum calories/Fat and helping with endurance. plus it's not as boring as just setting on one Speed and wondering when you can be done... you need to be constantly changing speeds, monitoring your heart rate, and assessing how you feel to push yourself.

Try it... Let me know how you liked/disliked it!

Enjoy!

Workout for Tuesday Jan 13th

Today's Workout I focused on My Upper Body. (No Rest in between Sets... Light weight)

Dips: x 20 Body weight
Push Ups: x 20 Body weight with one leg Raised off the ground
Curls: x 20 60 lb straight bar

Dips: x 15 Body weight
Push Ups: x 15 Body weight with one leg Raised off the ground
Curls: x 15 60 lb straight bar

Dips: x 10 Body weight
Push Ups: x 10 Body weight with one leg Raised off the ground
Curls: x 10 60 lb straight bar

Reverse Push Up: x 15 (Used a Smith Machine Bar with legs out, body at 45% then pull up to bar)
Pull Up: x15 (Used 75lbs counter weight)
Dumbbell Fly: x 15 40 lb each hand lying flat on bench

Reverse Push Up: x 12
Pull Up: x12 (Used 75lbs counter weight)
Dumbbell Fly: x 12 40 lb each hand lying flat on bench

Reverse Push Up: x 9
Pull Up: x9 (Used 75lbs counter weight)
Dumbbell Fly: x 9 40 lb each hand lying flat on bench

Elastic Band Curls x 20, Shoulder Press x 20, Lateral Raise x 20 and then Curls Again x20

Steam Sauna for 15 minutes;

Total Workout time 30 min. Plus 15 Min Steam Room total of 45 minutes.

Go ahead and feel Free to post in your comments you own workouts... Help inspire others to get busy!

The workouts I typically post and do myself are for building Strength and Endurance, without getting "Bulked" up. I'm Trying to Tighten what I have and lose a few lbs in the process. These workouts when done without rest can also be a great way to increase lung capacity and help wit Cardio/conditioning. Great for the Athlete not trying to gain any weight, but still gain Muscle and/or get stronger.

Daily Workout

I've decided to publish my Daily routines, Hopefully it will either motivate people to get off their butt, or give them ideas for what they can do if they have already decided to get off their butt.

Monday January 12th:
Squats: 185lbs x 15
Lunges with Military press: 15 Each Leg with 30lb dumbbells in each hand
36" Box Jumps: x 15 10 lb medicine ball in hand
Calf raises: x 15 each leg then 20 both legs with 225 lbs

Squats: 185lbs x 12
Lunges with Military press: 12 Each Leg with 30lb dumbbells in each hand
36" Box Jumps: x 12 10 lb medicine ball in hand
Calf raises: x 12 each leg then 20 both legs with 225 lbs

Squats: 185lbs x 10
Lunges with Military press: 10 Each Leg with 30lb dumbbells in each hand
36" Box Jumps: x 10 10 lb medicine ball in hand
Calf raises: x 10each leg then 20 both legs with 225 lbs

5 minutes of abs

Rowing Machine: 2000 yds @ 9 min (Interval Style... 1min easy, 30 seconds Hard, 1min easy 45 Sec hard... Till Finished

Exercise Bike: 15 total minuntes: 4 miles with 3 minute cool down

Steam Sauna to detox, 15 minutes

Total workout time with steam sauna: 1 hr

NEW YEAR... SO What

So the new Year is here, and what does that mean. It means that every Gym in the world is salivating for new business. It means that each Ad in Sunday's paper had fitness equipment on sale. and It means that millions of people all over the world Start their "New Year Diet and Exercise Program" only to have 90% of them stop after just a few short week.



Why?



Why do most people not continue their program?



I have a few possible reasons, and hopefully a few tips to help people Fight back, and continue on their programs.



#1 Reason:

I truly believe that no matter what time of year, most people do not stay true to their fitness goals because they don't see immediate results. I was watching the Biggest loser last night and it was awesome to see a few people lose 30 or more than 30 lbs in one week. That is just not a reality that most of us live in.



Even if you lose 2 lbs a week or one, or sometimes none at all, your body has been hard at work on the inside. Making the necessary changes to the inside and structure before it can showcase the transformation on the outside. DO NOT BE DISCOURAGED! Let not your heart be troubled! It typically takes 8 Weeks of CONSISTENT diet and exercise to begin seeing real results in the mirror! Luckily it's not a Steady sloping Curve. The results are then exponential in the final 4 weeks of a 12 week program. Typically after the 8 weeks into the next 4-6 weeks is where you will see your largest change in yourself in the mirror.



The scale does not tell the whole Story. don't get wrapped up in "I'm not losing any weight", I'm still Fat, etc. It takes time, and consistency, but I promise you the results DO COME... just not as fast as we would like. BE PATIENT... the Changes will come!

#2: I already cheated... So Screw it. This happens SO often... people agree to do something, they miss one Day, or eat one cheeseburger, or one slice of Cheesecake and they think since they cheated... they now think it's hopeless and why bother.. this is too hard, i can't do it.

BS!

I think cheating and breaks are a "healthy" part of a routine diet and exercise program. Without them 2 things can happen. O
1- On the diet side, the cravings begin to catch up with us and then after we can't take it anymore, there is a gorging that takes place. It's an overcompensation for what we have been denying yourself. And it's the unhealthy solution. a better option would be to make small concessions along the way. If you have a huge craving for taco bell... go get yourself Taco bell, but only get a hard taco fresco style, cheat, but cheat smart. Instead of eating the whole donut at the office, cut a 1/4 of it off and walk away knowing you made a better decision, than pounding the whole thing, but still satisfying the craving.

2 - on the exercise front you can either over train, and then you won't feel like going back for too long, and then feel guilty about it, so you just screw it because it is no longer fun, it's a burden because of the guilty feelings, OR you miss a few days, and think to yourself, If I can't even do this for a month, why even bother.. it won't matter unless i can be faithful each day... WRONG!

It does matter! every work out does something for you whether you feel it or see the results. If you miss a few days here or there, or even a week or two, It's OK! get back on the horse, and keep moving along. the body actually like to take a break now and then to replenish, and keep it guessing. Too much routine, although it's great to be doing something, might not be the best way to go about it... you need to keep your body guessing all the time, and change things up. Exercises, weights, styles, workouts, time of day... don't do any one thing for too long. Take a break for a week, see how your body reacts when you get back.. just don't let it last too long :).


So the goal... Not to be In the gym everyday and count every calorie and Carb, but to be consistent with a plan, and keep it up... if you miss.. Good for you that you had something better to do. now get back in there, good for you for satisfying you Snickers attack, just don't satisfy it each day.

Happy new year and good luck!