Basketball... 40 minutes of good old fashion, hard core running up and down the floor baskettball.
2 20 min 1/2's and we won... Great Interval Cardio workout!
Friday, February 27, 2009
Wednesday, February 25, 2009
daily Workout Wednesday Feb. 25th
I needed a good cardio/Stretching day without overdoing it. My upper body is still feeling Monday's Blast, and My legs just needed a jump start after being a bit tight from Yesterday...
So I decided to really stretch them out good with some good old fashion Interval Cardio.
Phase one:
2 min warm up - 5incline 3.2mph - i took big strides to get the legs loose.
12 min Interval Running 5.7mph, 6.5, 7.2, 8, 8.7, and repeat twice, then down to 6mph and then 7mph to total the 12 minutes. - Total Distance covered 1.5 Miles.
Warm Stretch - Phase 2:
Nothing Stretches my shoulders, chest and overall body like Dips and Pull ups
10 Dips, SLOW Deliberate full Range of Motion. then 10 Quick speed dips.
10 chin ups Slow and Deliberate, Full Range of motion. 10 Pull ups as fast as I could.
SWIMMING POOL: - 600m swim nice easy strokes,
Total Workout time: 35min. - then a 10 minute Steam sauna.
i feel Great - and i am ready to test how close I am to one of my goals... the 6:30 mile. i am going to try and do it tonight or tomorrow morning. - I'll keep you updated
So I decided to really stretch them out good with some good old fashion Interval Cardio.
Phase one:
2 min warm up - 5incline 3.2mph - i took big strides to get the legs loose.
12 min Interval Running 5.7mph, 6.5, 7.2, 8, 8.7, and repeat twice, then down to 6mph and then 7mph to total the 12 minutes. - Total Distance covered 1.5 Miles.
Warm Stretch - Phase 2:
Nothing Stretches my shoulders, chest and overall body like Dips and Pull ups
10 Dips, SLOW Deliberate full Range of Motion. then 10 Quick speed dips.
10 chin ups Slow and Deliberate, Full Range of motion. 10 Pull ups as fast as I could.
SWIMMING POOL: - 600m swim nice easy strokes,
Total Workout time: 35min. - then a 10 minute Steam sauna.
i feel Great - and i am ready to test how close I am to one of my goals... the 6:30 mile. i am going to try and do it tonight or tomorrow morning. - I'll keep you updated
Tuesday, February 24, 2009
GOALS????
Why should we have goals?
What good are they?
Does it matter if we set them?
Will it matter if we achieve them?
How about if we forget about them?
After struggling with some of my own thoughts on possible answers tot he questions above, I decided to set some goals. Why? So that I have something to motivate me to get going each day, So that I have a Measurable and desired result. and I've been told that without goals, how do we know where we are going?
I am reminded of the City slickers movie line that was shouted out as they were driving a herd of cattle "Do you know where we are?" on asked... And billy Crystal answered by saying... "We're Lost... but we're making good time!"
I've decided to share my goals with you, to help me achieve them. So that i am not lost, but focused and on the right path, and making good time towards that goal.
Goals: #1 and #3 to be achieved by April 1st, #2, to be acheived by May 1st.
#1: Run faster than a 6:30 mile. I've come close twice (6:37 both times) and it's something that has eluded me for many years.
#2: Touch the rim of a 10' basketball hoop. - When i was a wrestler in high school i could run out and throw (dunk) a Golf ball into the hoop. It would be nice to touch it again, and at 5'10 with my 'tall' shoes on, It's a good goal to have because it will require many steps in order to achieve it. (Stronger Legs, Less weight, more Flexibility)
#3: Lose 6% body Fat. That will get me to a point that the above goals should be much easier to achieve, as well as look better physically. i feel Great, now it's time to work on the "Look". I spend too much time at the Lake, and gym, to need to feel like I should be covering up and not enjoying the sun and getting a tan.
I've now taken the first couple steps in achieving my goals. #1 - I set them. #2, I've shared them, and #3, I've set myself a time limit to achieve them by.
Got goals??
Share them in the comments!
What good are they?
Does it matter if we set them?
Will it matter if we achieve them?
How about if we forget about them?
After struggling with some of my own thoughts on possible answers tot he questions above, I decided to set some goals. Why? So that I have something to motivate me to get going each day, So that I have a Measurable and desired result. and I've been told that without goals, how do we know where we are going?
I am reminded of the City slickers movie line that was shouted out as they were driving a herd of cattle "Do you know where we are?" on asked... And billy Crystal answered by saying... "We're Lost... but we're making good time!"
I've decided to share my goals with you, to help me achieve them. So that i am not lost, but focused and on the right path, and making good time towards that goal.
Goals: #1 and #3 to be achieved by April 1st, #2, to be acheived by May 1st.
#1: Run faster than a 6:30 mile. I've come close twice (6:37 both times) and it's something that has eluded me for many years.
#2: Touch the rim of a 10' basketball hoop. - When i was a wrestler in high school i could run out and throw (dunk) a Golf ball into the hoop. It would be nice to touch it again, and at 5'10 with my 'tall' shoes on, It's a good goal to have because it will require many steps in order to achieve it. (Stronger Legs, Less weight, more Flexibility)
#3: Lose 6% body Fat. That will get me to a point that the above goals should be much easier to achieve, as well as look better physically. i feel Great, now it's time to work on the "Look". I spend too much time at the Lake, and gym, to need to feel like I should be covering up and not enjoying the sun and getting a tan.
I've now taken the first couple steps in achieving my goals. #1 - I set them. #2, I've shared them, and #3, I've set myself a time limit to achieve them by.
Got goals??
Share them in the comments!
Daily workout Tuesday Feb. 24th
Getting out of bed was TOUGH this morning! the alarm was "snoozed" twice, and i finally rolled out of bed! thus I had less time to do my workout, which for me today was fine, because i just wasn't feeling it! -
WHY? well, because last night i decided to go BACK to the gym, i dropped my Kids off at the Play center and played 4 Games of full court b-ball for just over an hour... i was spent and stiff this morning, that's why.
But, I did get my Butt out of bed and to the gym.
Why? - because i have goals, and I really want to achieve them, no I am going to achieve them.
So here was my workout
LEG DAY:
Warm up: Squats - one of the oldest and truest forms of total Leg workouts you can do
Set #1: 135lbs for 20 reps
Set #2: 185 lbs for 15 reps
Set #3 205 lbs for 10 reps
On to the core of the workout: 4 Exercises Sets of 20, 15 and then 10 no rest!
Leg press machine - (all the weight about 200lbs)
Calf raises... Same weight did them on the leg press machine
Leg Extensions - set on 10 on the machine
Leg curls - set on 10 on the machine
i then Stretched and stretched for the last minutes of my workout and spent 15 minutes in the steam sauna.
Not a Killer workout, but I am feeling it now, and am glad I got up and did something!
WHY? well, because last night i decided to go BACK to the gym, i dropped my Kids off at the Play center and played 4 Games of full court b-ball for just over an hour... i was spent and stiff this morning, that's why.
But, I did get my Butt out of bed and to the gym.
Why? - because i have goals, and I really want to achieve them, no I am going to achieve them.
So here was my workout
LEG DAY:
Warm up: Squats - one of the oldest and truest forms of total Leg workouts you can do
Set #1: 135lbs for 20 reps
Set #2: 185 lbs for 15 reps
Set #3 205 lbs for 10 reps
On to the core of the workout: 4 Exercises Sets of 20, 15 and then 10 no rest!
Leg press machine - (all the weight about 200lbs)
Calf raises... Same weight did them on the leg press machine
Leg Extensions - set on 10 on the machine
Leg curls - set on 10 on the machine
i then Stretched and stretched for the last minutes of my workout and spent 15 minutes in the steam sauna.
Not a Killer workout, but I am feeling it now, and am glad I got up and did something!
Monday, February 23, 2009
Daily Workout Monday Feb 23
I love the Weekend to Recover... it makes Monday's workouts so much better. You feel rejuvenated and ready to take on the World! It would be great to keep that Monday energy throughout the week!
I focused on upper Body Today...
Warm Up:
5 Push Ups 5 Chin Ups
10 Push Ups 5 Chin Ups
15 push ups 5 Chin Ups
20 push ups 5 Chin Ups
4 exercises: Sets of 20 of each exercise then set of 15, then 10 -= NO REST
Straight bar Curls: 60 lbs
Lat pull Down 105 lbs
Alternating Dumbbell Curls: 30 lbs
Seated Cable Row: 90 lbs
3 Exercises: Sets of 15 of each, then 12, and Finally 9 - No Rest
Inverted push ups - Body weight
Shoulder press: x 40lbs each arm
Dips - Body weight
I then Finished the session with 3 Sets of Ab Exercises doing 20-25 reps each.
Total Workout time :30 min.
I'm glad I don't drive a stick Shift or I might not have made it home...
I focused on upper Body Today...
Warm Up:
5 Push Ups 5 Chin Ups
10 Push Ups 5 Chin Ups
15 push ups 5 Chin Ups
20 push ups 5 Chin Ups
4 exercises: Sets of 20 of each exercise then set of 15, then 10 -= NO REST
Straight bar Curls: 60 lbs
Lat pull Down 105 lbs
Alternating Dumbbell Curls: 30 lbs
Seated Cable Row: 90 lbs
3 Exercises: Sets of 15 of each, then 12, and Finally 9 - No Rest
Inverted push ups - Body weight
Shoulder press: x 40lbs each arm
Dips - Body weight
I then Finished the session with 3 Sets of Ab Exercises doing 20-25 reps each.
Total Workout time :30 min.
I'm glad I don't drive a stick Shift or I might not have made it home...
Friday, February 20, 2009
Intensity Workout - Friday Feb. 20th
I decided on a Routine before i entered the gym, something that is KEY if you want to really focus on your intensity, becasue it's all about getting the Workout done... not just going through the motions of what may or may not work, and resting, and thinkn ing about what's next.
If you are prepared... you go in with a specific plan of exercies, reps, Sets etc. Then you do it as fast/Intense as you can, until you are done. - the next time... try the same workout with same weight, but try and get it done Faster. That works Really Well on the workouts in previous posts... specifically the body Weight ones. - when you can do them relatively fast, or are not very fatigued.. it's time to switch it up, increase, weight or Reps, or a whole new program altogether. Keep it funa nd keep it interesting.
Here was the workout:
PART#1:
3 Exercises: Dips (Body weight) - Curls (65lb curl bar) - Hanging knee raises Straight legs
Pyramid: Do 5 of Each exercise, the 6, then 7, then 8, then 9 and then 10.
Rest if you need to and bring it back down beginning with 10, then 9,8,7,6 and finally 5.
PART #2:
3 More Exercises: - Squat (w/ 20lb medicine ball) - V-Ups - Box Jumps (30" Box)
Do 5 of Each, then 10, then 15, then 20
Rest and bring it down. 20, 15, 10 and 5
When it's done you'll have done the following in your total body workout:
90 Dips (Triceps, chest, shoulder)
90 Curls (Biceps, shoulder)
90 Hanging Knee raises (Abs)
100 Squats (Quads, Glutes)
100 V-Ups (Abs)
100 Box Jumps (Quads, Glutes, Calves)
My Total time: Just over 40 minutes. - I want to get it down to 30 minutes! or less!
FYI.. The box Jumps just about did me in!
If you are prepared... you go in with a specific plan of exercies, reps, Sets etc. Then you do it as fast/Intense as you can, until you are done. - the next time... try the same workout with same weight, but try and get it done Faster. That works Really Well on the workouts in previous posts... specifically the body Weight ones. - when you can do them relatively fast, or are not very fatigued.. it's time to switch it up, increase, weight or Reps, or a whole new program altogether. Keep it funa nd keep it interesting.
Here was the workout:
PART#1:
3 Exercises: Dips (Body weight) - Curls (65lb curl bar) - Hanging knee raises Straight legs
Pyramid: Do 5 of Each exercise, the 6, then 7, then 8, then 9 and then 10.
Rest if you need to and bring it back down beginning with 10, then 9,8,7,6 and finally 5.
PART #2:
3 More Exercises: - Squat (w/ 20lb medicine ball) - V-Ups - Box Jumps (30" Box)
Do 5 of Each, then 10, then 15, then 20
Rest and bring it down. 20, 15, 10 and 5
When it's done you'll have done the following in your total body workout:
90 Dips (Triceps, chest, shoulder)
90 Curls (Biceps, shoulder)
90 Hanging Knee raises (Abs)
100 Squats (Quads, Glutes)
100 V-Ups (Abs)
100 Box Jumps (Quads, Glutes, Calves)
My Total time: Just over 40 minutes. - I want to get it down to 30 minutes! or less!
FYI.. The box Jumps just about did me in!
Thursday, February 19, 2009
Swim workout - Interval Style
I tried to incorporate the Interval training style into a Swim workout this morning... It worked!
Warm Up: 200M (that's 4 laps)
Speed Trials: 200M (Under 3:30) x 2 (With 1 min rest in between)
Speed Trial: 100M (Under 1:30) x 2 (With 45 Sec Rest in between)
Speed trial: 50m (Under :40) x 4 (with 45 sec. Rest)
Cool down: 200M
total Distance 1200M (0.75 mile)
total Time: 25 min.
Then to the steam room for a great Stretch and Detox.
Try it with shorter distances or Slower times if you need to... a 2 min 100M is a very respectable time for an average swimmer.
Try and get a total of 800M in regardless. most Local Sprint Triathlons are anywhere between 400m and 800m swim distances (8-16 laps)
Warm Up: 200M (that's 4 laps)
Speed Trials: 200M (Under 3:30) x 2 (With 1 min rest in between)
Speed Trial: 100M (Under 1:30) x 2 (With 45 Sec Rest in between)
Speed trial: 50m (Under :40) x 4 (with 45 sec. Rest)
Cool down: 200M
total Distance 1200M (0.75 mile)
total Time: 25 min.
Then to the steam room for a great Stretch and Detox.
Try it with shorter distances or Slower times if you need to... a 2 min 100M is a very respectable time for an average swimmer.
Try and get a total of 800M in regardless. most Local Sprint Triathlons are anywhere between 400m and 800m swim distances (8-16 laps)
Wednesday, February 18, 2009
Cardio Workout - Interval Style Wed. Feb. 18th
I needed to get some real good Cardio in this week... I've given myself until the end of March to lose 6% bodyfat. That won't get me anywhere near 6% actual bodyfat, but losing 6% should help me get closer to the beach body I've never had... "I'll keep you updated and may even put in the Speedo pics that i have been getting requested for! :)
So I needed an oil Change... Walmart seemed like a great place to get it and the line was about 2 Cars long meaning about an hour wait... Perfect timing to go to 24 hr fitness down the Strip mall and get in a workout. - amazing how you can find time to workout when you think you have no time to workout.
Workout:
Treadmill Interval Workout - 0.5% Incline (closer to real street running)
Min 1: 5.7mph
Min 2: 6.5mph
Min 3: 7.2mph
Min 4: 8.0mph
Min 5: 6.5mph
REPEAT the ABOVE 5 More times for a total of 30 minutes. - 2 min cool Down.
total Workout time: 32 min.
Distance: 3.35 miles
Pace Avg 6.7mph (9 min mile pace)
Calories burned: 525
Give it a Try... Change up the MPH to fit your own Running style... Everyone is different. (most much faster than I)
So I needed an oil Change... Walmart seemed like a great place to get it and the line was about 2 Cars long meaning about an hour wait... Perfect timing to go to 24 hr fitness down the Strip mall and get in a workout. - amazing how you can find time to workout when you think you have no time to workout.
Workout:
Treadmill Interval Workout - 0.5% Incline (closer to real street running)
Min 1: 5.7mph
Min 2: 6.5mph
Min 3: 7.2mph
Min 4: 8.0mph
Min 5: 6.5mph
REPEAT the ABOVE 5 More times for a total of 30 minutes. - 2 min cool Down.
total Workout time: 32 min.
Distance: 3.35 miles
Pace Avg 6.7mph (9 min mile pace)
Calories burned: 525
Give it a Try... Change up the MPH to fit your own Running style... Everyone is different. (most much faster than I)
Tuesday, February 17, 2009
Total body Workout Version #2-Tues. Feb. 17th
I decided with my friend to continue the total body Theme for most of the week. It felt good all over, so I am trying it again today... Different workout, Different focus, but still a great overall feeling of getting the work in, in about 20 - 30 min.
The Following was done as a Circuit 3 times. In Each circuit try to not let the weight hit the floor at all, Keep it in your hands/on your shoulders the entire time.
My weight for this workout... 80lb straight bar. - My workout Partner utilized a 60lb bar. it can be done with straight bars, or dumbbells, weight will be determined by what you can do. If the 1st set was easy, increase weight for 2nd set... if it's too hard, set it down and get something lighter.
Standing bent over Row x10 (legs straight, bent over, wide grip rows)
Standing Shrug x 10 (closer grip, bring weight from waist up to your chin)
Military Press x10 (In front or behind the head)
Good mornings x 10 (rest bar/Weight on shoulders, legs and feet together, bend at the waist forward while bending the knees - not too deep)
Split squat x 10 (one Leg, split Stance weight on shoulders, get that back knee to the floor.)
Split Squat x 10 (Other leg)
Deep Squat with Press x 10 (get a below Parallel squat and explode the weight up to lockout above your head.)
Straight Leg Dead lift x10 (Legs straight, bend at the waist and lower the weight against your legs as far as you can go without touching the floor, then back up to your waist keeping the weight tight against your body)
Rest 60-90 Seconds and Repeat.
That's the Full circuit... 8 Exercises, 10 reps each, 3 full circuits... Total reps - 240.
We then hit the ab Machines and did 2 sets of 20 on Abs.
Total workout Time about 20-25min.
The Following was done as a Circuit 3 times. In Each circuit try to not let the weight hit the floor at all, Keep it in your hands/on your shoulders the entire time.
My weight for this workout... 80lb straight bar. - My workout Partner utilized a 60lb bar. it can be done with straight bars, or dumbbells, weight will be determined by what you can do. If the 1st set was easy, increase weight for 2nd set... if it's too hard, set it down and get something lighter.
Standing bent over Row x10 (legs straight, bent over, wide grip rows)
Standing Shrug x 10 (closer grip, bring weight from waist up to your chin)
Military Press x10 (In front or behind the head)
Good mornings x 10 (rest bar/Weight on shoulders, legs and feet together, bend at the waist forward while bending the knees - not too deep)
Split squat x 10 (one Leg, split Stance weight on shoulders, get that back knee to the floor.)
Split Squat x 10 (Other leg)
Deep Squat with Press x 10 (get a below Parallel squat and explode the weight up to lockout above your head.)
Straight Leg Dead lift x10 (Legs straight, bend at the waist and lower the weight against your legs as far as you can go without touching the floor, then back up to your waist keeping the weight tight against your body)
Rest 60-90 Seconds and Repeat.
That's the Full circuit... 8 Exercises, 10 reps each, 3 full circuits... Total reps - 240.
We then hit the ab Machines and did 2 sets of 20 on Abs.
Total workout Time about 20-25min.
Monday, February 16, 2009
Total body Workout Mon. Feb 16th
OK... So if you are in need of a good total body Workout... here it is. - I'll give you 4 different options, something you can do at home with little or very minimal equipment. Great for both Men and Women... Good mix of strength, toning and Cardio.
I did this workout this morning to help jump start my week, by getting the whole body involved and I feel great. Sometimes its good to just blast everything at once quickly but effectively to get you back on track. - Here's what My workout looked like, and then I'll give 3 different level versions. This workout would be considered the "Ive been working out for a while and need something to break the monotony"
This is a 400 Rep body weight Workout: - No rest in between exercises, and FINISH ALL REPS before moving on.. even if you have to stop, it's important to get them all in! Finish in under 30 min, or you need to start out on the fewer rep versions.
400 REP VERSION:
- 50 Prisoner Squats
- 50 Pushups
- 25 Jumps
- 25 Stability Ball Leg Curls (Lie on Back with Heels on ball and butt off the ground… Curl ball towards your butt)
- 25 Stability Ball Jackknifes (Place hands on bench or Ground and Ankles on ball… Roll ball with feet towards the bench/Arms to toes)
- 40 Step-Ups
- 10 Pullups
- 40 Forward Lunges
- 50 Close-Grip Pushups
- 20 Inverted Rows (using bench Bar on Squat rack Lie underneath and Pull yourself up to the bar at a 45 degree angle)
- 50 Squats
- 15 Chinups
BEGINNER VERSION: (If this was too easy, repeat, or move on to the next version...)
BODYWEIGHT 100 (BEGINNER)
- 20 Prisoner Squats (hands behind head squats)
- 20 Pushups
- 20 Jumps (Squat – Then Explode and bring the knees up)
- 5 Chinups
- 20 Forward Lunges (10 Each Leg)
- 15 Close-Grip Pushups
BODYWEIGHT 200 (INTERMEDIATE)
-30 Prisoner Squats
- 30 Pushups
- 10 Jumps
- 10 Stability Ball Leg Curls
- 10 Stability Ball Jackknifes
- 20 Step-Ups (10 each leg)
- 5 Pullups
- 30 Forward Lunges
- 20 Close-Grip Pushups
- 15 Inverted Rows
- 15 Squats (Holding 10lb in each hand up by your head – JUMP and press at the end of it)
- 5 Chinups
HARD CORE 500 REPS
BODYWEIGHT 500 (30 min or Less!)
- 50 Prisoner Squats
- 50 Pushups
- 25 Jumps
- 25 Stability Ball Leg Curls
- 50 Stability Ball Jackknifes
- 50 Step-Ups (25 per leg)
- 25 Pullups
- 50 Forward Lunges (25 Per Leg)
- 50 Close-Grip Pushups
- 50 Inverted Rows
- 50 Squats
- 25 Chinups
Let me know how you did!
I did this workout this morning to help jump start my week, by getting the whole body involved and I feel great. Sometimes its good to just blast everything at once quickly but effectively to get you back on track. - Here's what My workout looked like, and then I'll give 3 different level versions. This workout would be considered the "Ive been working out for a while and need something to break the monotony"
This is a 400 Rep body weight Workout: - No rest in between exercises, and FINISH ALL REPS before moving on.. even if you have to stop, it's important to get them all in! Finish in under 30 min, or you need to start out on the fewer rep versions.
400 REP VERSION:
- 50 Prisoner Squats
- 50 Pushups
- 25 Jumps
- 25 Stability Ball Leg Curls (Lie on Back with Heels on ball and butt off the ground… Curl ball towards your butt)
- 25 Stability Ball Jackknifes (Place hands on bench or Ground and Ankles on ball… Roll ball with feet towards the bench/Arms to toes)
- 40 Step-Ups
- 10 Pullups
- 40 Forward Lunges
- 50 Close-Grip Pushups
- 20 Inverted Rows (using bench Bar on Squat rack Lie underneath and Pull yourself up to the bar at a 45 degree angle)
- 50 Squats
- 15 Chinups
BEGINNER VERSION: (If this was too easy, repeat, or move on to the next version...)
BODYWEIGHT 100 (BEGINNER)
- 20 Prisoner Squats (hands behind head squats)
- 20 Pushups
- 20 Jumps (Squat – Then Explode and bring the knees up)
- 5 Chinups
- 20 Forward Lunges (10 Each Leg)
- 15 Close-Grip Pushups
BODYWEIGHT 200 (INTERMEDIATE)
-30 Prisoner Squats
- 30 Pushups
- 10 Jumps
- 10 Stability Ball Leg Curls
- 10 Stability Ball Jackknifes
- 20 Step-Ups (10 each leg)
- 5 Pullups
- 30 Forward Lunges
- 20 Close-Grip Pushups
- 15 Inverted Rows
- 15 Squats (Holding 10lb in each hand up by your head – JUMP and press at the end of it)
- 5 Chinups
HARD CORE 500 REPS
BODYWEIGHT 500 (30 min or Less!)
- 50 Prisoner Squats
- 50 Pushups
- 25 Jumps
- 25 Stability Ball Leg Curls
- 50 Stability Ball Jackknifes
- 50 Step-Ups (25 per leg)
- 25 Pullups
- 50 Forward Lunges (25 Per Leg)
- 50 Close-Grip Pushups
- 50 Inverted Rows
- 50 Squats
- 25 Chinups
Let me know how you did!
Friday, February 13, 2009
Workout Friday Feb. 13th
Cardio day... After palying basketball last night, I decided it just wasn't enough, so I punished myself with a 2 mile Treadmil run and a 800m swim.
toital time: 35 min.
toital time: 35 min.
Thursday, February 12, 2009
Daily Workout Thursday Feb. 12
This morning I was a bit sore, and decided a nice easy total body workout would be most beneficial. some full Range motion exercises to stretch out but still feel a burn.
I did all of the following exercises like a circuit workout 12 reps each for 3 Full Circuits:
Bench Press -185lbs
Dumbbell Bench - 80 lbs
Dips (body weight)
Curls - 60 lb straight bar
Cable Fly - 60lb each
Assisted pull Ups (60lb counter weight)
Lunges with 12 lb medicine ball
Step ups with 12 lb medicine ball
Squat jumps
Side to side speed lunges
Ab coaster front 12 side 12 each side then 12 front again
Hanging leg raises, 12 each tucked legs then straight legs.
Repeated the circuit 3 times all 12 reps each.
Total workout time 30 min. - no rest in between sets!
I'll also be playing in a basketball game tonight so that should take care of my cardio for the day.
I did all of the following exercises like a circuit workout 12 reps each for 3 Full Circuits:
Bench Press -185lbs
Dumbbell Bench - 80 lbs
Dips (body weight)
Curls - 60 lb straight bar
Cable Fly - 60lb each
Assisted pull Ups (60lb counter weight)
Lunges with 12 lb medicine ball
Step ups with 12 lb medicine ball
Squat jumps
Side to side speed lunges
Ab coaster front 12 side 12 each side then 12 front again
Hanging leg raises, 12 each tucked legs then straight legs.
Repeated the circuit 3 times all 12 reps each.
Total workout time 30 min. - no rest in between sets!
I'll also be playing in a basketball game tonight so that should take care of my cardio for the day.
Wednesday, February 11, 2009
Great 20 min upper body workout
OK so I did in fact get the workout done for Monday, but without the elliptical at the end... stuffy nose will only allow so much.
Workout for Tuesday was fun... i played basketball for an hour at 24 hr fitness in a 5 on 5 full court pick up games. great interval training!
Wednesday is where i got in a Great upper body workout in 20 minutes, that has kept my arms pumped for an hour so far after the workout.
Dips x 20 with 25lb dumbbell on feet
Machine curls @ 110 lbs x 20 (110 seems heavy, but on the machine it's about 50-60 really)
Shoulder Press x 20 60 lbs (switched front of head, behind head)
Repeat for a 15 rep set
Repeat again for a 10 rep set
I then switched to 3 different exercises.
Inverted Rows x 15
alternating dumbbell Curls x 15 each arm
bosu Push Ups x 15 (Turn the bosu ball over and stabilize on outside of the base - Great core push ups)
Repeat for a 12 set, and end up with a 10 set.
I then Did a Regular push up Pyramid on the ball side of the bosu... switching hands on the ball each time. set of 5, 10, 15, 20, 15, 10, 5
Total time: 20 min
Workout for Tuesday was fun... i played basketball for an hour at 24 hr fitness in a 5 on 5 full court pick up games. great interval training!
Wednesday is where i got in a Great upper body workout in 20 minutes, that has kept my arms pumped for an hour so far after the workout.
Dips x 20 with 25lb dumbbell on feet
Machine curls @ 110 lbs x 20 (110 seems heavy, but on the machine it's about 50-60 really)
Shoulder Press x 20 60 lbs (switched front of head, behind head)
Repeat for a 15 rep set
Repeat again for a 10 rep set
I then switched to 3 different exercises.
Inverted Rows x 15
alternating dumbbell Curls x 15 each arm
bosu Push Ups x 15 (Turn the bosu ball over and stabilize on outside of the base - Great core push ups)
Repeat for a 12 set, and end up with a 10 set.
I then Did a Regular push up Pyramid on the ball side of the bosu... switching hands on the ball each time. set of 5, 10, 15, 20, 15, 10, 5
Total time: 20 min
Monday, February 9, 2009
Update Snowboarding
Thanks to Warren Bodine for taking these pictures.
The Take off... notice the huge flat area you need to clear for a smooth landing. You must land on the down side so you don't kill your knees and back.
The Air up there - and easily clearing the flat portion.
Thanks to Warren Bodine for taking these pictures.
Workout Weekend and monday Feb 9th
So this weekend I was up at Sunrise burning the Thighs snowboarding... the high altitude Leg Workout was awesome! Of course I ate like Crap all weekend at Gas Stations, but had fun. - I'll attach a Pic soon! - It might be my best photo ever.
For Monday.. I am Sick, the Weekend was long, non stop, and the lack of sleep mixed with an already existing head cold, put me over the edge... So I'll just tell you what I would have done, and might still do later tonight after I get home and some rest - While Watching Heros.
Warm up... 20 Push Ups, 20 sit Ups, 20 Jump Squat pull Ups (stand beneath the bar, squat low, and explode up as high as you can and pull yourself up the rest of the way on a pull up bar.)
Circuit #1:
One legged Leg Extensions x 20
one Legged Leg Curls x 20
One legged Calf Raises x20
Repeat with other Leg
and then one more time with BOTH legs
circuit #2:
Medicine Ball squat jumps x 15
Medicine Ball step ups x 15 each leg
Wall Sit x 1 Min.
Do it twice!
I am going to try a nice cool down on an elliptical machine tonight, just 5-6 minutes, using arms and legs.
For Monday.. I am Sick, the Weekend was long, non stop, and the lack of sleep mixed with an already existing head cold, put me over the edge... So I'll just tell you what I would have done, and might still do later tonight after I get home and some rest - While Watching Heros.
Warm up... 20 Push Ups, 20 sit Ups, 20 Jump Squat pull Ups (stand beneath the bar, squat low, and explode up as high as you can and pull yourself up the rest of the way on a pull up bar.)
Circuit #1:
One legged Leg Extensions x 20
one Legged Leg Curls x 20
One legged Calf Raises x20
Repeat with other Leg
and then one more time with BOTH legs
circuit #2:
Medicine Ball squat jumps x 15
Medicine Ball step ups x 15 each leg
Wall Sit x 1 Min.
Do it twice!
I am going to try a nice cool down on an elliptical machine tonight, just 5-6 minutes, using arms and legs.
Thursday, February 5, 2009
Workout Thurs Feb. 5th
I took a page out of the ancients and worked out using Pyramids.
It was Awesome!
Pyramid #1
2 Push Ups - 1 Pull up
4 Push ups - 2 Pull ups
6 Push Ups - 3 Pull ups
8 Push ups - 4 Pull ups
10 Push Ups - 5 Pull ups
AND BACK DOWN
8-5
6-3
4-2
2-1
Total of 50 Push Ups and 25 Pull ups!
Pyramid #2 (as if my arms weren't already dead)
DIPS.
I did reps of 5,6,7,8,9,10, and then back down 9,8,7,6,5 Each with about 20-30 seconds rest in between.
Total 80 Dips
I then Did 3 Sets of 15 curls using set 1-dumbbells 30 lbs, Set 2, straight bar, 55 lbs, Set 3 curl bar inside grip 55 lbs.
Jumped on the exercise bike for a heavy resistance 7 minutes, and a 5 minute Speed with little resistance.
Total workout time - 40 min. - I AM SORE!
It was Awesome!
Pyramid #1
2 Push Ups - 1 Pull up
4 Push ups - 2 Pull ups
6 Push Ups - 3 Pull ups
8 Push ups - 4 Pull ups
10 Push Ups - 5 Pull ups
AND BACK DOWN
8-5
6-3
4-2
2-1
Total of 50 Push Ups and 25 Pull ups!
Pyramid #2 (as if my arms weren't already dead)
DIPS.
I did reps of 5,6,7,8,9,10, and then back down 9,8,7,6,5 Each with about 20-30 seconds rest in between.
Total 80 Dips
I then Did 3 Sets of 15 curls using set 1-dumbbells 30 lbs, Set 2, straight bar, 55 lbs, Set 3 curl bar inside grip 55 lbs.
Jumped on the exercise bike for a heavy resistance 7 minutes, and a 5 minute Speed with little resistance.
Total workout time - 40 min. - I AM SORE!
Wednesday, February 4, 2009
Workout Wed. Feb 4th
Yes I skipped Tuesday's workout... Work was Crazy, I was sore form Monday, and I had to Watch other people lose weight on the Biggest Loser - not going to get into it, but How Selfish is Joelle? Talk about needing motivation...
Ok on to Wed. Workout.
Basic and Simple... No need for weight, unless you want to make it a bit more challenging
45 Prisoner Squats - with 12 lb medicine ball on shoulders
40 Pushups
20 Box Jumps or Squat Jumps
20 Stability Ball Leg Curls
20 Stability Ball Jackknifes
40 Step-Ups
40 Forward Lunges
40 Close-Grip Pushups
20 Inverted Rows
40 Squats
20 Dips
I then 20 minute interval Treadmill Run... just over 2 miles with 4 minutes of total walking.
Total workout time 40 min.
Ok on to Wed. Workout.
Basic and Simple... No need for weight, unless you want to make it a bit more challenging
45 Prisoner Squats - with 12 lb medicine ball on shoulders
40 Pushups
20 Box Jumps or Squat Jumps
20 Stability Ball Leg Curls
20 Stability Ball Jackknifes
40 Step-Ups
40 Forward Lunges
40 Close-Grip Pushups
20 Inverted Rows
40 Squats
20 Dips
I then 20 minute interval Treadmill Run... just over 2 miles with 4 minutes of total walking.
Total workout time 40 min.
Monday, February 2, 2009
Workout Monday Feb 2nd
So today I decided to try something a bit different and MAN was it effective.
I call it the Couture Challenge, because well, I got it from watching a documentary on Randy Couture.
And here it is.
Using a Medium Weight (I used 85lbs on a Straight bar) - Can be done holding dumbbell's as well... 10-20 lbs in each hand would work... feel it out and see what you can do.
Do Each Exercise to 10 Repetitions without putting the weight down and NO Rest in between exercises. You'll rest at the end of each circuit.
#1 - Bent Over Rows (Legs Straight, Bend over and Lift weight up to your chest staying in the "bent over" position
#2 - Shrug all the Way up to Chin.. (Hold the weights close together and bring them all the way up along your body up to your Chin
#3 - Military Press (Weight at your shoulders and press all the way up)
#4 - Good Mornings (Hold Weight on your Shoulder and bend forward with the legs straight until your back is parallel with the ground and back up... that's 1)
#4 - Split Squat 10 each leg (do one leg at a time... basically a lunge and hold the position with one foot out front and squat 10 x then switch legs)
#5 - Deep Squat with Press (Weight on Shoulders, Deep Squat to or Past Parallel and on the way up, press it all the way to straight arms)
#6 Deadlift - (Hold the weight at your toes, bend the knees with the back straight and look up. Lift weight using your legs)
REST 60-90 Seconds
REPEAT same Circuit Same weight, (Unless it was too easy or difficult and adjust accordingly) Same # of Reps... 10.
Rest 60-90 Seconds....
Repeat one final time.
I then Got on the stationary bike for 10 minutes just to cool down my legs that were on fire, medium intensity... then over to the Treadmill for what I call an Interval mile.
- I basically Begin with a walk to warm up eve though I was already sweating, for 1 min... Then I run at a moderate pace for 2 minutes, increase speed for one minute, then back to a walk. i do NOT count the walking distances towards my MILE. but i walk until my heart rate goes back down to the 130's - typically 1-2 minutes... never more.i then repeat the running process mixing it up as best I can, get the heart rate up to the high 150's or low 160's then back to a walk again.
I went for 15 minutes which included the final cool down an warm up and ran about an 8:30 mile. Not great, but not bad for having just shredded my legs. :)
Good Luck!
I call it the Couture Challenge, because well, I got it from watching a documentary on Randy Couture.
And here it is.
Using a Medium Weight (I used 85lbs on a Straight bar) - Can be done holding dumbbell's as well... 10-20 lbs in each hand would work... feel it out and see what you can do.
Do Each Exercise to 10 Repetitions without putting the weight down and NO Rest in between exercises. You'll rest at the end of each circuit.
#1 - Bent Over Rows (Legs Straight, Bend over and Lift weight up to your chest staying in the "bent over" position
#2 - Shrug all the Way up to Chin.. (Hold the weights close together and bring them all the way up along your body up to your Chin
#3 - Military Press (Weight at your shoulders and press all the way up)
#4 - Good Mornings (Hold Weight on your Shoulder and bend forward with the legs straight until your back is parallel with the ground and back up... that's 1)
#4 - Split Squat 10 each leg (do one leg at a time... basically a lunge and hold the position with one foot out front and squat 10 x then switch legs)
#5 - Deep Squat with Press (Weight on Shoulders, Deep Squat to or Past Parallel and on the way up, press it all the way to straight arms)
#6 Deadlift - (Hold the weight at your toes, bend the knees with the back straight and look up. Lift weight using your legs)
REST 60-90 Seconds
REPEAT same Circuit Same weight, (Unless it was too easy or difficult and adjust accordingly) Same # of Reps... 10.
Rest 60-90 Seconds....
Repeat one final time.
I then Got on the stationary bike for 10 minutes just to cool down my legs that were on fire, medium intensity... then over to the Treadmill for what I call an Interval mile.
- I basically Begin with a walk to warm up eve though I was already sweating, for 1 min... Then I run at a moderate pace for 2 minutes, increase speed for one minute, then back to a walk. i do NOT count the walking distances towards my MILE. but i walk until my heart rate goes back down to the 130's - typically 1-2 minutes... never more.i then repeat the running process mixing it up as best I can, get the heart rate up to the high 150's or low 160's then back to a walk again.
I went for 15 minutes which included the final cool down an warm up and ran about an 8:30 mile. Not great, but not bad for having just shredded my legs. :)
Good Luck!
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