Tuesday May 26th continued

So I decided to go back to the Gym last night and do more...

I felt great and had a good long 4 day weekend to rest my body and was excited to get back into things.

I took the kids to 24hr fitness to play B-Ball. - the wait to get into a game was about 30 minutes, so I shot around a bit and decided to do something productive while I waited.
Chin ups x 20 resp
Curls x 24 reps @ 65lb curl bar (12 wide grip 12 close grip)
Dips x 30 reps (Bodyweight)
Dips x 35 reps (Bodyweight)

I then played just over an hour of high paced run the floor high energy Basketball.

A Few more Workouts

Cannot really remember what I did last Wed, but did go to the lake on Fri-Sat and wakeboarded... I am sore. - Great Arm and back exercise :)

Tuesday May 26th:
40 yd Lunges with Curls (25lb dumbbells)
40 yd Lunges with military Press (25lb dumbbells)
Jog it out, and 1 minute of Calf Raises holding the 25lb dumbbells

135lb deadlift x 15
12" box hop-overs for 45 sec
20lb medicine ball squat with press x 20

135lb deadlift x 15
12" box hop-overs for 45 sec
20lb medicine ball squat with press x 20

135lb deadlift x 15
12" box hop-overs for 45 sec
20lb medicine ball squat with press x 20

Exercise Ball Leg burls x 60 sec
Calf Raises (bodywieght) - 30 sec one leg, switch, then 30 sec both legs

Exercise Ball Leg burls x 45 sec
Calf Raises (bodywieght) - 20 sec one leg, switch, then 30 sec both legs

Abs for 5 minutes to finish things off.

Workout Tuesday May 19th

Tuesday Workout was great.. my younger bro tank, came into town and wanted to check out the New Gym, so we went in the morning and did a upper body blast as shown below:

15 reps of the following exercises in order no rest:
135lbs Bench Press Throw (Explode weight and catch right into next set:)
135lbs Shoulder shrug/ Lateral Raise (Explode weight and catch right into next set:)
135lbs Curl shrug
BODYWEIGHT below parallel push-ups
BODYWEIGHT PullUps/Chinups
BODYWEIGHT Dips
30 lb Dumbbell Military press on Exercise ball
30 lb Dumbbell Curls
30 lb Chest Flys

12 reps of the exact same exercises above... no rest:

Then 9 15 reps of the exercises above no rest:

Finish the Arms off with a push Ups Pyramid -
1, 2, 3, 4, 5 - 5, 4, 3, 2, 1

I also did 2.5 miles on the Treadmill in the evening. - Trying to cut the last bit of weight before the lake trip... 9My last full Mile was done at a 7:27 pace. - movin for a big guy like me :).

Monday May 18th, 2009

Started a new Cleanse i heard about from a friend.... Apple Juice and water ONLY for 3 Days, then drink a cup of Extra Virgin Olive Oil before bed on the 3rd night, after soaking my mouth with lemon juice to numb it, and sleep on my "right" side I think. not sure why, but hey, I'll give it a try. - Supposed to do wonders in removing the "gunk"

Now to today's workout:
Challenge 500 9of course) I needed another jump Start to the week, and felt I needed to test out my knee after Friday's pain... I'm fine (I think)

I did it in the CORRECT order today to see if i could break the 25 min mark. not only did i do it, but I also destroyed my other time i did in a different order.
TOTAL Time: 23min 12 Sec. (23:12) - Not too shabby!

Here's the workout:
50 Prisoner squats
50 push ups
25 36" box jumps
25 Exercise ball Leg Curls
50 Exercise ball jackknives
50 step ups (25 each leg)
25 Pull ups
50 Lunges (25 each leg)
50 inverted rows
50 close Grip push ups
50 Squats
25 Chin ups

now that i pretty much have conquered this workout... Stay tuned for the next evolution...

The BODYWEIGHT 1000 CHALLENGE! (coming soon!)

Workout Week of May 11 - May 15th

Need to remember everything that was done....

Monday
I just hit the BBall for a good hour or so at 24hr fitness.

Tuesday
I did nothing... got busy

Wednesday, Upper body blast:
My own creation... the 3-5-3 Method of Training:
(3 Exercises start w/ 20 reps then decrease reps by 5, 3 more exercises start with 15, decrease reps by 3)

20 Curls w/ 70lb curl bar
20 Lat Pull Downs (105 lbs)
20 Pec Deck fly (150lbs)

15 Curls w/ 70lb curl bar
15 Lat Pull Downs (105 lbs)
15 Pec Deck fly (150lbs)

10 Curls w/ 70lb curl bar
10 Lat Pull Downs (105 lbs)
10 Pec Deck fly (150lbs)

NEXT 3 Exercises:
15 Decline bench Press x 185lbs
15 Dumbbell Military Press 40lbs each arm
15 Chin Ups

12 Decline bench Press x 185lbs
12 Dumbbell Military Press 40lbs each arm
12 Chin Ups

9 Decline bench Press x 185lbs
9 Dumbbell Military Press 40lbs each arm
9 Chin Ups

Finished off with a Dip Pyramid.
5,6,7,8,9,10 - 10,9,8,7,6,5 - did these with Progressing rest period, then digressing. (15 sec, 20 sec, 25 sec... etc.)

Took about 40 minutes total

Thursday, Lower body blast:
My own creation... the 3-5-3 Method of Training:
20 36" Box Jumps with 10lb medicine ball in each hand
20 Single leg Squats each leg
20 Weighted lunge - 30lb each hand

15 36" Box Jumps with 10lb medicine ball in each hand
15 Single leg Squats each leg
15 Weighted lunge - 30lb each hand

10 36" Box Jumps with 10lb medicine ball in each hand
10 Single leg Squats each leg
10 Weighted lunge - 30lb each hand

NEXT 3 Exercises:
15 Leg Extensions x 120lbs
15 Leg Curls 120 lbs
15 Calf Raises 185 lbs (Each leg then together)

12 Leg Extensions x 120lbs
12 Leg Curls 120 lbs
12 Calf Raises 185 lbs (Each leg then together)

9 Leg Extensions x 120lbs
9 Leg Curls 120 lbs
9 Calf Raises 185 lbs (Each leg then together)

LEGS WERE SHOT!

FRIDAY:
In my training Sessions of Friday i took my clients out to the high School Track. I had 2 solo's right in a row and didn't want them to have to run alone (Too boring) so i did the track Exercises with the as follows: (Remember.. I did this TWICE)
Lap #1: Jog around Track Passing a 12lb medicine ball back and forth to partner
Lap #2: Wall Slam 100M sprint with ball overhead 100M, Repeat for one full Lap
Lap #3: i had them power walk while I held them back with the elastic Training band for 100M then jog it out for 100m, and repeat until one Lap finished
Lap #4: holding medicine ball - jog the corners, sprint the straights

We then did some Frog jumps, baby hops, Lunges and then Abs... I only did these once

I still went around the Track 6-8 more times with other clients holding them back with bands and jogging etc. My KNEE was destroyed... I over trained it, and took the rest of the weekend off.

Workouts This week Thurs-Fri

Thursday: I hit the challenge 500 one more time this week. - I did it in a different order, but completed all of the reps for each exercise in 23:46. 2 minutes faster than I have ever done it before... and hit my goal of getting it under 25 minutes... However, I still want to do it from the beginning and get it under 25 mnutes. not sure if I was just jazzed and got it done fast, or if the order had more to do with it than I thought. We'll see.

Here was the order:
25 Pull Ups
50 Lunges (25 Each Leg)
50 Inverted rows
50 Squats
50 close Grip Push Ups
50 Prisoner squats
50 Step Ups (25 Each Leg)
50 Push ups
25 Balance ball leg curls
50 Balance Ball Jack-knifes
25 36" box Jumps
25 chin ups

Total time 23Min 46sec - New personal best

Friday:
Cardio heavy Day.. I did a nice warm up in the BBall Gym. I Ran 10 suicides the length of the court. - That sucked!

I then hit the INCLINE Treadmill they have there... goes up to a 30 incline - Ridiculous!
hit the Interval button and varied the Incline from a 6 to a 30 and a few in between - Changes every minute for 20 minutes. on the 6-11 inclines I ran at about a 6 or so. on the higher inclines i walked at just under 4mph. -

Then to the Steam sauna and DONE!
total workout time: 40 minutes plus a Steam Sauna

workouts For the Last Week or So

Once Again.. haven't been neglecting the Workouts.. just the updates.

Things have actually been running pretty smoothly.
Yesterday: 30 minute Elliptical.. Interval Training - MIX 3 (forward, forward with Arms, Arms Only, Reverse, Recover, REPEAT!)

30 min: 5 miles... that was HUGE, I have never had a session quite like that.

TODAY: - I will be doing the challenge 500 for time... and then playing BBall for an hour or so.

Between 1-2 hr basketball sessions the 30 minute Elliptical interval training i have been doing and my own strength training program... my Body is beginning to not only BE in shape.. but also Starting to TAKE shape.

I have biceps! :)
Waistline is slimming
Looking better, Feeling better... but I'm at the point where NOW every choice I make, makes even MORE of a difference .

Stay Tuned... i may be posting pics soon.