Workout Monday March 30th

Today I worked on Legs... gotta fulfill 2 goals still - Get Rim, and run a "Under' 6:30 mile.

I'm going for another mile challenge after work, to see how close I am. - and I'm REALLY close to the rim... Can't stop now!

Phase #1:
20 Reps: Squat with 20 lb dumbbells in each hand and explode into jump and throw the weights high in the air with a shoulder Press and back down immediately into Squat and repeat.

20 Reps: 20 lb medicine ball squat - nice and Deep, don't come all the way up, just bounce - Fast reps

20 reps: 36" box jumps with 12 lb medicine Ball (Stand and jump, Very quick, hop up hop down and Repeat)

15 Reps of Each exercise

10 Reps of each exercise

Phase #2:
15 Reps Leg curls 100 lbs
15 Reps Leg Extensions 120 lbs
1:30 wall Sit

12 Reps leg curls
12 Reps leg extensions
1:15 wall Sit

9 reps of Each with a 1:00 wall sit. -

DONE!

Total workout time: 23 Min.

Workout Thurs-Friday March 26-27

Once again, We had basketball Games on Thursday evening.. only this time it was a double header and we played with only 6 guys for game 1 and 7 for game 2.

Ran about 65-70 minutes of 80 minutes of basketball and I was feeling it this morning.

My Friday workout consisted of making it to the gym, doing dips to failure, chin Ups to failure, push ups to failure, Pull ups to failure, and then repeating the process 2 more times.

It got me sweating and only took about 15 minutes, which is all the time I had because I needed to spend 20 minutes in the Sauna and Jacuzzi, heating up my tired, old, and worn out joints.

It felt Great!

Workout Wednesday March 25th

PHASE #1:
- 36" Box jumps x 20 Holding a 10lb medicine ball out in front of me. (I made sure I did these from a standing position and no running up to it...

- Squat and Press dumbbells over head (Very Explosive) with 20lb dumbbells. x 20

- Calf Press. Put the 45lb bar Over your Shoulders and place the bar underneath the Bracket to hold the weight. Press up as hard as you can with your calf muscles... It's like pushing against a tree, you go nowhere, but your Legs are on fire - 3 Reps of 10 sec. Each.

- 36" box jump x 15 (With ball)

- Squat press x 15

- Calf Press 3 reps of 10 sec

- 36" box jump x 10 (with ball)

- squat press x 10

- Calf Press 3 reps of 10 sec

PHASE 2:
Treadmill run - Interval with Sprints
2 min warm up.
2 min @ 8mph
1 Min @ 6mph
2 min @ 9mph
1 min @ 6mph
2 min @ 8mph
1Min @ 12mph
2 min @ 6mph
2 Min cool down


Total Workout time: 25 min

Then steam sauna for 10 min.

WOW my Legs are still a bit shaky!

Workout Monday March 23

I was NOT feeling up to a hard core workout this morning... until that is I actually started my workout. i thought i was going to be sluggish, slow, and no intensity, to which i say.. why bother, but i decided to give it a try... After a quick warm up I felt STRONG... Very Strong, In Fact, I did the workout below fast than I have ever done it before, with less rest, and more intensity.

I guess sometimes when we feel the worst, our bodies may be ready to go the distance... it's such a mind game. So get out and do it... Even if you don't feel up to it. your body will thank you!

The Couture Challenge:

I've posted this workout before, and it's GREAT so i try and do it once a month or so...

NO REST IN between exercises... 1 Min rest in between Sets
- HIGH INTENSITY - Grab a bar that you can Press over your head for at least 10 reps.
For this workout I used a 70 lb Straight bar:

Bent over rows x 10
Shoulder shrugs (In front) x 10
Military Press x 10 (behind the head)
Split Squat x 10 each leg
Squat and Press x 10
Straight legged dead lift x 10

REST 1 Min.

REPEAT

REST 1 Min.

REPEAT

Each Set took no more than 4 minutes to complete.

I then hit the exercise bike for 15 min. rode 4 Miles in just over 13 min and a 2 min cool Down.

Total Workout time 35 min.

Then to the Steam Sauna.

Workouts for Thurs. March 19 and Fri March 20

THURSDAY:
We had another Basketball Game. We came out running as we only had 6 men to play a full 40 minutes. I've said this before, but I'll say it again... very rarely will you find a workout as grueling, and as effective in boosting overall fitness including muscle, cardio, and total body working out like a full 5-on-5 competitive basketball game.

I tweaked my ankle about 5 minutes in, but just kept on going... My hops were not quite there (what hops i have that is) but i could still run the floor. - Great 40 minutes of intense Cardio/Interval Training.

FRIDAY:
Trying to do a Leg workout on a Tweaked ankle is about as effective as losing weight playing on the McDonald's play center with your kids... - you can go through the motions, but you really aren't getting much accomplished.

I opted for a CORE Strength routine. i typically include core exercises in most of what i do, and try and work the core while working other areas... but i went for a full focus on core Strength today... - OUCH!

PHASE ONE: (Warm up)
Grabbed a 60lb straight bar - 10 bent over rows, 10 Upright shrugs (all the way to the chin) 10 Military Presses, 10 Lunges each leg, 10 good-mornings, 10 squat and explode with Press, 10 straight leg deadlifts.

PHASE TWO: Cables...
Medicine ball crunches with 15lb cable resistance in each hand. x 25
Medicine ball rotations x 25 (15 lb cable resistance in hand - ONE SIDE AT A TIME) x 25 each side
Medicine Ball plank Walk (Start on knees with ball in front of you, walk your hands out until you touch your nose to the floor, or can't go any further, and come back up. Great core moves!) x 20
Ab coaster machine 15 front, and 15 each side - No Rest
15 Leg Lifts, Tucked
15 leg Lifts Straight

I then did some stretching and a bit of upper body stuff to make me feel good about myself.

POOL: - 400M swim
Steam Sauna and HOME!

I can already feel my abs front and sides as i write this only 3 hrs after my workout.

total time: 30 minutes! plus Sauna!

Workout Wednesday March 18th

My back was sore all day 'yesterday from those good morning on Monday, and I did not make it into the Gym... We chased kids around the park instead... So I wanted to get after it this morning.

Upper Body Workout - KILLER!
Phase 1: 1 min each
- Push Ups with toes up on 24" Block
- Dips - body weight
- from Ground... Lift, curl and Press overhead with 60lb dumbbell (only one use both hands-no legs)

REPEAT with 30 seconds each.

PHASE 2: 1 min each
- Curls (30lb dumbbell each hand)
- dumbbell fly (20 lb dumbbell each hand)
- Lateral Raise (15 lb dumbbell each hand - alternate Straight out and side)

REPEAT with 30 seconds each.

PHASE 3:
10 dips
10 Chin ups
10 dips
10 chin ups
Push up Pyramid - 1(pause) 2 (Pause) 3,4,5 - 5,4,3,2,1 - No Rest in between, keep the push up Position entire time.

ABS:
Do sit up pyramid with Medicine Ball, all the way down and up for #1, then 1/2 way down for counts 2,3,4 and 5,

25 sit Ups with medicine ball throw
total Workout time - 30 min. (VERY INTENSE!)

The Wright Fintess opening April 1st

for more information on my new personal Training facility you can visit:
http://thewrightfitness.blogspot.com/

Ask questions, and Send comments if you are interested in Training.

Thank You!

Workout Monday March 16th

nice grueling Leg workout today... I am focusing on 2 things with my Leg Workouts...
#1: - Increase jumping ability. I want to grab a 10' Rim so I am working on explosiveness and the muscles associated with jumping.
#2: Speed... I need to break the 6:30 mile barrier, so i am also focusing on things that will help me endure a quicker pace for a mile run.

So here is what i did This morning:

25 Medicine ball Squats (12 lb medicine ball)
20 30" box jumps
20 Good Mornings (more stretching than anything, light weight)
20 2 box Step ups holding 25lb weight. - 18" to 30" and drive the knee up

25 more Medicine ball squats
15 30" Box jumps
15 good Mornings
15 2 box Step ups

20 Medicine Ball Squats
10 30" box jumps
10 good mornings
10 2 box Step ups

End with 15 Squats holding 2 25lb dumbbells

I then headed over to the Power Squat Rack. This is an Exercise I learned to help increase vertical Jumping...
Get a Bar on the Squat rack and take it BELOW the Rack position and Try and Push with only your Calves the bar into the Rack... you go absolutely No Where, but the force of pushing against an immovable object completely kicks your but... I did 3 Sets of 3 Rep 10 counts. my calves hurt...

I was feeling good so I then decided to see how fast I could run a Treadmill mile.

I did a 2 minute walk to warm up and stretch and then took Off and ran a 7:23 Treadmill mile with a 1/2 or .5 incline (just to make it more like real running)

then a 2 minute cool down and hit the steam Sauna!

I feel Great. - My Arms still have a bit of soreness in them from Friday's workout! :)

Thursday-Friday Workouts March 12-13

I did end up playing basketball on Thursday night... 2 x 20min halves with a full 3 minute Break. We had only 5 players, so i ran the entire time. And we got killed, so we were playing extra hard playing catch-up for most of the game. - Great Sweat and after 3 Days of Basketball, My legs were J-E-L-L-O once again.

For my Friday workout i focused on upper body, and wanted to do something I would feel for the rest of the weekend.

Phase #1:
20 Chin ups (Get all 20 before I moved on)
20 Curls using a 60lb curl bar
20 Dips - bodyweight
15 Pull ups -
15 Curls using 30lb dumbbells in each hand
15 Dips - bodyweight
10 chin ups
10 Curls using 30 lb Dumbbells
10 Dips (i kept going and got 20 just to get the extra burn)

Phase#2:
15 Incline Dumbbell press with 45lbs in each hand
15 Pec Deck Flys @ 135lbs
15 Reverse push Up or inverted row
12Incline Dumbbell press with 45lbs in each hand
12Pec Deck Flys @ 135lbs
12Reverse push Up or inverted row
9 Incline Dumbbell press with 45lbs in each hand
9 Dec Deck Flys @ 135lbs
9 Reverse push Up or Inverted row

to finish off my upper body I put 135lbs on the bench press and went until my arms couldn't go anymore... I got to 18 i then did the Same thing with a 40 lb curl bar... I got 37.

total Workout time: 32 min. plus Steam sauna.

hit the steam room and I was toast! I will definitely be feeling it all weekend. Plus tomorrow we are going White Water Rafting, so that should be fun, and give me plenty of exercise.

Workout Wednesday March 11th

Once Again... i decided i needed some additional basketball skills.

I spent the first 2.5 hours working on my new Gym "The Wright Fitness" and was already tires, sweaty and my arms and hands hurt from moving mats, and getting the flooring in place.

So i decided once again at 24 hr fitness to test my BBall skills at the pick up court. our team stayed on the court for over an hour running 5 on 5 full court.

I was spent! It was great, and I felt great. I'll be playing Basketball Again, This time as a Member of our Ward multi Stake tournament so one more hour of BBall Here i come for Thursday!

Friday will definitely need to be a Hard core upper body Workout.

Workout Tuesday March 10th

I decided to play basketball again Tuesday night.

I played hard for about an hour, and then went and did a quick circuit of upper body exercises.
Dips, push ups, Pull ups. got a great stretch out of it.

not too much else going on.

I am so busy right now getting everything in line for my own personal training Facility i am trying to spend much of my "Off time" there working on getting everything put together and in place.

April 1st we will be up an Running!

Workout Monday March 9th

Time TRIAL DAY:

So I finally Did it. i had put it off, and put it off, until i just needed to go get it done,
At 4:40pm on Monday afternoon in the Middle of Westwood Track Practice, I ran and timed myself in the mile.

drum roll:

final time: 07:26 flat.

Lungs Hurt, Legs, were J-e-l-l-o, and I can still feel the tightness today... But I was pleased with my initial Run. about 15-20 seconds faster than i thought i would be.

not many Middle aged 200+ lb men can runa Sub 7:30 mile.

I am going to run it again in 3 weeks and see how far I've progressed.

I do know that just by losing 5 lbs between now and then without doing much else, should put me under the 78 min mark, which will be one step closer to the 6:29 goal.

I'll keep you posted!

Thanks!

Workout Wednesday March 4th

Cardio day... And i needed it. Apparently after 2 days of total body workouts, my legs actually enjoyed a break from all the Resistance training and felt good on the treadmill for the first 15 minutes...

but after that it was all downhill. my Legs are sore, shot, and in need of recovery... I'll be swimming I think for the rest of this week's Cardio.

Partially my fault too, because i went out really fast, and did a (fast for me) 7:50 interval Style mile on the treadmill, and then had too slow way down for the final 12 minutes of the run (now jog) i still mixed up the speeds, keeping my body guessing, but I felt Sluggish.

I know I was supposed to do my first timed mile to see how close I was to my goal, but I forgot the stopwatch, and didn't feel my I-pod was a good enough time tracker to get a good accurate time.

I'll get it in sometime later this week, possibly Friday, if my legs are up to it!

Workout Tuesday March 3rd

So Last night (Monday) i decided to take all the kids to 24hr fitness to the day care, and tried to get some Basketball playing in. It was Awesome! i was able to play in 4 pick ups Games to 15 by 1's an 2's lasting a total of about 1 Hr of great basketball and hard running up and down the court. I felt Great.

this morning i wanted to see how my body would react to doing the Same Hard core total body workout I did yesterday, plus i had a friend with me this time and I wanted him to feel the Pain as well.

So here was the workout: (A bit slower this time... the muscles were still a bit tight)
- 50 Prisoner Squats (This time with a 12 lb medicine ball)
- 50 Push ups
- 50 Squat Jumps (with 12 lb medicine ball)
- 50 Medicine ball curls
- 50 medicine ball jack knifes
- 50 Step ups (25 each leg)
- 25 Pull ups
- 50 Lunges (25 Each leg)
- 25 Inverted rows
- 50 close grip Push ups
- 50 Squats
- 25 Chin ups

525 reps of fat burning fun!

As for the body.. it feels Great right now. tomorrow I am going for my time trial in the mile to see how close I am to my goal of the sub 6:30 mile.

Workout Video - Can also be seen on www.mesacomuunitycentral.com

This is a Video i created to post on a New Mesa Community Website.

There are many articles, and they all have to do with Mesa written by people in Mesa, for Mesa.

Check it out!

http://www.mesacommunitycentral.com/

Workout Monday, March 2nd - Total Body

Another Typical Monday... I felt like I needed another kick start to the week and did a Great and Grueling total body workout.

For a quick tutorial of most of these exercises you can go here:
http://www.youtube.com/watch?v=R5RPaOMXkfQ

No rest (Except when I stopped to talk to Ali Vincent from the Biggest Loser at 24hr fitness about 3/4 the way through)

BODY WEIGHT
-50 Prisoner Squats
- 50 Push Ups
- 25 Squat Jumps
- 50 Medicine ball leg curls
- 50 Medicine Ball Jack knifes
- 25 pull Ups

- 50 Step Ups (25 Each leg)

- 50 Inverted rows
- 50 Lunges (25 Each leg) (this is where I took a Break... Ali was filling me in on her plans coming up to travel the US media circuit and write her own book on her time on the BL - Very Interesting stuff)
- 50 close Grip Push ups
- 25 Chin Ups
- 25 Dips

Total of 500 reps - Total Workout time: 25 minutes - including rest/talk time) - Sweat like mad...