Craig's Rebuild 2.0

Monday Feb 23- Group 4 miler

2009-02-25T11:41:00.002-05:00

Ran 4 easy miles with the pack, then some stride-outs to finish.

Saturday Feb 21- Big Hill Run

2009-02-24T13:27:00.002-05:00

Did the 6.5 mile run with the nasty-assed hill right at the start. Gravity is a cruel force of nature.
Wound up soaked through in cold rain on the way back.
Good run though!

Thursday Feb 19- Group interval run

2009-02-20T05:45:00.002-05:00

Wow- first post and workout since Monday. Tuesday and Wednesday I was wiped out and rested, but was weird tired today still. Others in the group mentioned this, so I'm writing it off as a seasonal change thing. Definitely not age-related. And now, for a nap...

A.M.- Mobility work, targeted drills, KB circuit.

P.M.-

Ran 5+ miles with the pack, including 6 hard 1k intervals.

Monday Feb 16- Group run

2009-02-17T06:08:00.003-05:00

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-
Ran 4 miles with the group.

Notes: Group training is new for me, and good training in that it pushes me harder than I sometimes go by myself. A good run.

Saturday Feb 14- Running on grass

2009-02-15T12:50:00.002-05:00

No, not that kind of grass....

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-

Big-ass run.

Notes: Ran for 75 minutes on the IU XC Course, first time since last Fall. I have always liked running on grass. The course has some good hills too, so there's that. I have no idea of the distance covered because I don't know the actual course, but given the time and my pace, I'm calling it 7 miles. Kicked my butt, too- running on grass takes more energy than roads.

Friday Feb 13- Lifting

2009-02-14T07:09:00.003-05:00

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-
Mobility warm up,

1- Front squats- 5Xbar,95,115
135X5X5

2- Deadlift- 5X135,185
225X5X4, 280X5

Notes: Done fast on the fly, a pretty good workout. But I need a new program.

Thursday Feb 12- Group run

2009-02-13T05:25:00.002-05:00

A.M.-
Mobility work, targeted drills, KB circuit

P.M.-
Mobility work,
Run 4 miles with the herd, including 9X1 minute intervals.

Notes: Felt really good, especially on the intervals, so weights on wednesday is maybe better than an extra run.

Wednesday Feb 11- Lifting

2009-02-12T08:14:00.002-05:00

A.M.-
Mobility warm up, targeted drills, KB circuit

P.M.

Ball/roller work, mobility warm up

1-Squat- 8Xbar,95,
135X8,8,8,8

2a-DB Incline neutral grip alternating press- 8X35,10X45,45,45,45
2b-DB 1 arm row- 8X35,45, 90X8,8,8,8

Notes: Realized I've been running more than lifting for a couple of weeks, and this felt good.

Tuesday Feb 10- KB

2009-02-10T19:15:00.002-05:00

A.M.-
targeted drills, mobility work, KB circuit

P.M.-
Ball/roller work, mobility work.

Lots of KB moves, mostly alternating swings and get-ups. Went as heavy as I could, swings in sets of 20, get-ups done 3 each side. Managed to move up to 20K 'bell for two sets of 2 get-ups and that went well.

You appreciate a good grounding in controlled form when you go heavier, because without it trouble lurks nearby.

Monday Feb 9- Group run

2009-02-10T19:13:00.001-05:00

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
4 miler with the herd, plus 10 stride-outs of about 40 yards each.

Saturday Feb 7- Big run

2009-02-10T06:01:00.001-05:00

Went for a hard 6.5 mile run today that includes a big-ass hill right at the start. Did pretty good, then headed into town for some birthday apple pie. Apple pie!

Thursday Feb 5- Running intervals

2009-02-06T05:21:00.002-05:00

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
Mobility warm up,
ran with the group tonight, perhaps 4 miles total. Did 4 1K laps of a park at a good clip.

Notes: Felt tired and real good. Running with a pack is a big help.

Wednesday Feb 4- Cold run

2009-02-04T19:06:00.002-05:00

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-

Mobility warm up,
run 4.5 miles.

Notes: Feels more natural with every run now, and my hip and all joints feel just fine.
Yeeha!

Wednesday Feb 3- KB workout

2009-02-04T06:07:00.002-05:00

A.M.-
targeted drills, mobility work, KB circuit

P.M.-

Ball/roller work, mobility work,
KB work

Notes: Did a variety of KB movements, mostly get ups and swings in alternating sets. Also worked on windmills.

Monday Feb 2- Group run

2009-02-03T05:25:00.003-05:00

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
Met with the (large) group and chatted, broke into our smaller groups and ran 4 miles, finishing fairly hard the last mile or so. Then ran 10 (40 yd?)stride-outs in the hard-crusted snow.

Notes: Diggin' it big time. Down 4 pounds too.

Sunday Feb 1- Mobility day

2009-02-02T17:33:00.003-05:00

Today is an off day from training, but I've been very happy with the results of doing extra mobility work lately and got in a couple of sessions today. I've been doing the targeted drills Bill gave me to do, and some from the PT sessions I am still going to, plus some I learned from Brett Jones at the I-FAST KB seminar a couple of weeks ago, plus some I learned from Inside Out and Magnificent Mobility DVDs I got on a visit to I-FAST, and even some beginner entry-level 101 type Yoga moves. It's all very helpful, but the toughest is the yoga.

The result is really pretty amazing. Back in August I went to see Bill Hartman for the first time and my shoulder was in horrible shape, my upper back was also pretty stiff, and my hips weren't much better. Now, a lot of that has changed, and continues to improve. One big point Brett made to the class that specifically hit me hard was stressing the importance of mobility, which he placed in front of training for strength. When I thought about that it made sense. So, I'm staying on the mobility work, and that's just what i did today. Ball and roller work, stretching, drills, some yoga (ugh!), and a long easy walk, and I feel real good.

Saturday Jan 31- Run

2009-02-01T10:10:00.002-05:00

A.M.-
targeted drills, mobility work, KB circuit

P.M.-

Ran 4.5 mile 'standard' course. Snowy and slick, but peaceful and scenic also.

Notes: End of the first week of the new routine. Ran mon/thu/sat and lifted tue/wed/fri, with Sunday off. Definitely tired on this run, but felt good and happy with this routine. Doing lots of mobility work to keep joints happy. Researching a lifting program that will fit well with running more again.

Friday Jan 30- Hitting it all

2009-01-30T12:42:00.002-05:00

A.M.-
Targeted drills, mobility work, KB circuit

P.M.-
Ball/roller work, mobility warm up

1- Deadlift- 5X135,3X185,205,225
275X3,3,3,3

Hex deads- 225X10,10

2a- Swiss bar bench press-barX10,100X8,135X6
165X5,5,5,5,5
2b- 1 arm DB row- 35X10,45X8,65X6
90X5,5,5,5,5

3- DB woodchoppers-5/sideX20,25,30,35,35,35,35,35

Notes: A good one done on the fly. Deadlifts were groove city, smooth and heavy and good.

Thursday Jan 29- Group run

2009-01-30T09:43:00.002-05:00

A.M.-
Targeted drills, mobility routine, KB circuit

P.M.-

4+ mile run with several 1 minute pick-ups between 1 minute recovery running, done with the group on snowy streets and sidewalks in the twilight.

Notes: I'm happy with the group and glad I joined, and running feels great. So there!

Wednesday Jan 28- Run

2009-01-29T06:20:00.003-05:00

A.M.- Targeted drills, mobility work, KB circuit

P.M.-
4.5 mile run- mobility work before and after

Notes: Snow day. I work at Indiana University and even they closed for the day, a rare thing. All public schools and many businesses are also closed. I was home all day and decided on a run after the plows came through. The roads were really pretty good underfoot, there was literally no traffic and I was warm and enjoyed the peaceful and snowy-scenic wooded surroundings of this hilly rural setting.

Tuesday Jan 27- KB Circuit

2009-01-27T19:23:00.003-05:00

A.M.-
targeted drills, mobility work, KB circuit

P.M.-
Ball work, warm up

Various KB movements, I didn't really keep track. 1 and 2 arm swings, cleans, presses, squats, lunges, windmills, high pulls, 3 get ups each side, and more with various size KBs. Pretty much everything I can remember from the workshop.

Finished with 4X20 swings with the big honker.

Notes: Not too much juice today, need to get used to running again. Still, I'm looking forward to the next group run on Thursday.

Monday Jan 26- First group run

2009-01-27T05:49:00.002-05:00

A.M.-
targeted drills, mobility work, new KB circuit

P.M.-

With training group- 4 stride-outs
3 mile run
core work

Notes: Looks like this group deal will be fun. About 30+ peeps, most seem about the same ability. We started with some supervised stride-outs, then we all headed around town for a chilly 3 miler, then back to the store for some group exercise. We should be able to use the gym now too, so I'll try that out before long, but for right now I want to use my new kettlebell knowledge, and need to figure out a good program for that.

Saturday Jan 24- Kettlebell Workshop at I-FAST

2009-01-26T17:30:00.002-05:00

Went to a kettlebell workshop up in Indy at I-FAST that Bill Robertson put together. It was lead by Brett Jones, RKC Super-Deluxe Dude. He did a great job of presenting a whole lot of information on several basic movements. We covered:
Swing
Get up
Clean
Snatch
Windmill
Squat

All include some variation as well. This was a first for me, going to an all-day workshop. It was interesting and well-presented and i felt like as long as Brett wanted to talk, we would be able to learn from him. I also felt like he could have gone into far more detail on each of the moves than he did, but he gave us more than enough to learn safely and be confident with these moves. Now, to practice and build on them.

Two big lessons I learned was that with proper technique, as taught by Brett, the amount of weight on most moves didn't seem to matter. Heavy weight went up really pretty easily, a pleasant thing to feel.
Also I was pretty shocked at the improvement in the depth and comfort of my squat after just a few minutes of instruction on some simple stretches he showed us. The difference was pretty dramatic.

There's much more to the history and use and benefits of kettlebells than I was aware of, and I plan to keep using them and keep learning more as I can.

As they say, another tool in the toolbox, but this is a pretty dang good addition.

Thanks Brett and Bill!!

Thursday Jan 22- Sprint intervals

2009-01-22T19:23:00.003-05:00

A.M.-
targeted drills, KB circuit

P.M.-
Sprints and push ups- lots of them. I didn't keep track but was there at least 30 minutes.
10 push ups, sprint across field, perhaps 50 yards, repeat.

Wednesday Jan 21- Warp Speed Ahead!

2009-01-21T18:39:00.006-05:00

A.M.-
targeted drills, KB circuit

P.M.-
Ball/roller work, warm up

1- Squat- warm up, 10 X bar, 5X195,3X135
6X185, 1X225,6X205,1X255,10X185

2a- RDL-6X185
2b- Plank trio-10 sec plank to 20 sec side to 10 sec plank to other 20 sec side plank
6 rounds in 10 minutes

3a-DB step ups-10 each side w/25's
3b-KB swing- 10 X 70# bell
5 rounds

Airdyne intervals-

60 sec sprint, 120 sec easy X 6

Notes: Holding steady, but feeling it pretty hard. It's the kind of tired that feels real good underneath it.

Tuesday Jan 20- KB swing-a-thon

2009-01-20T19:12:00.003-05:00

A.M.-
targeted drills, KB circuit

P.M.-

Warm up,

24K KB breathing ladder.
1 swing- 1 breath, 2 swings -2 breaths, 3 swings-3 breaths etc,
to 20 and back.

Notes: Solid, honest work.

Monday Jan 19- Big Honkin' Change Of Plans!

2009-01-19T19:36:00.002-05:00

Hold the deadlift phone- I changed my mind!

I mentioned enjoying running with my sister in North Carolina a lot, and I kept thinking about that. About the same time there was a half-marathon training group announced at our local running store/club which includes group runs, nutrition/etc lectures and 'free' membership to a local gym from next Saturday until April. So before I knew what happened I signed up.

It fits several ways- I've been wanting to get out more than I do, and what I mean when I say that is to get out. And except for my training sessions at I-FAST, I've never gone to a gym regularly. So I'm gonna do it and give it a try. It will be way different, that's for sure. If I like it, great. If it sucks, it's only until April.

So for this week I'm returning to a few Warp Speed Fat loss workouts for fun and conditioning.

Way different!

Monday Jan 19- Deads, circuits and intervals

2009-01-19T18:33:00.006-05:00

A.M.-
Targeted drills, KB circuit

P.M.-
Ball/roller work, warm up

1-Deadlift- warm up, 10X135, 4X185
6X225,1X285,6X225,1X285,285,10X225

2-8 reps Push up + prone jackknife/6 reps per side DB (30's)backward lunge- in rounds for 10 minutes
6 rounds

3- 6 reps DB(30's) burpee + 6 inverted rows- in rounds for 10 minutes
6 rounds

4- Airdyne Intervals- 60 sec sprint, 120 sec easy X6

Notes: It was fun. And it sucked. It was sucky fun!

Saturday Jan 17- Hex deads

2009-01-17T18:52:00.002-05:00

A.M.-
Targeted drills, KB circuit

P.M.-
Warm up,

Hex bar deadlifts,
10X bar, 135,185,205,225, 225,225,225

Airdyne intervals-
2 min warm up
1 min sprint, 1 min easy
X6
15 sec sprint, 15 sec easy X3
30 sec sprint
2 min cool down

Notes: Hooah! Just because I felt like it.

Friday Jan 16- Deadlift #3

2009-01-16T19:07:00.002-05:00

A.M.-
targeted drills, KB circuit

P.M.-

Ball/roller work, warm up

1-Deadlift- warm up 6X135,4X185
3X255,265,265

2a- Squat-warm up, 6Xbar,5X95,135
5X185, 195,195,200,200
2b- Weighted push ups-10X25,10X35,35,35,12X35

Notes: Another weird workout that seemed to get easier as it went along.

Thursday Jan 15- Intervals

2009-01-15T22:05:00.002-05:00

A.M.-
Targeted drills, KB circuit.

P.M.-
Warm up,
Airdyne intervals-
5 min warm up
1 min sprint
1 min easy
X6
15 sec sprint, 15 sec easy X 4

Notes: Traditional intervals. Huh!

Wednesday Jan 14- Deadlift #2

2009-01-14T18:53:00.002-05:00

A.M.-
Targeted drills, KB circuit.

P.M.-
Ball/roller work, mobility warm up.

1- Elevated sumo dl- warm up, 6X135, 4X185,2X225,3X225
3X275,275,275,275,275

2a- Swiss bar bench press- warm up 10Xbar, 6X100,5X140,2X170
5X190,190,190,190
2b- DB reverse lunge-8X35's,45,45

Notes: I was droopy all afternoon today and after the first set of deads considered bagging it for extra rest. Then I did the next set and bingo-bango-bongo- I felt great! Powered through the rest of it. Gotta love that!

Tuesday Jan 13- EST

2009-01-13T19:02:00.002-05:00

A.M.-
Targeted drills, KB circuit

P.M.-

Warm up,

1a- KB swings- 20 X 24K kettlebell
1b- DB Step ups- 10X30's, per side

2a-Swiss ball pike + push up- 10
2b- Inverted rows- 10

3- Bodyweight circuit- 10 each
Burpees /jumping jacks/ split jacks/ mountain climbers

Notes: A routine I just invented. 4 times through each alternating set. Killa!

Week recap

2009-01-13T17:42:00.002-05:00

Despite the reason I was in North Carolina, I did manage to get in some workouts. Actually, now that I think about it, I did something each day from Tuesday to Friday. There is a little gym there, and two days I did some work with the machines and dumbbells for a full body workout, and two days i did a superset of pressing and pulling, then ran with my sister, which was really fun to do.

There is a little lake there with a nice path around it, and benches also. I made up a 'found fitness' routine; sprinted up a sharp hill 10 times, then around the lake stopping at each bench to do 10 push ups with feet on the bench, then another lap of just running, and finished with a fast run up the longer hill to the buildings.

Ten hill sprints, about 1.5 mile run, 100 push ups, and a tough uphill sprint as a finisher. Not bad!

Take it where you can find it.

Monday Jan 12- Deadlift program, workout 1-

2009-01-12T18:52:00.003-05:00

A.M.-

targeted drills

P.M.-

Ball/roller work, mobility warm up

1-Rack pulls- warm up 5X135,185, 3X205,2X225

6X255,265,265

2a-Squat-warm up, 5Xbar,90,135,

5X185,185,185,185,185

2b-Weighted push ups-warm up, 5Xbodyweight,5X25,

10X25,25,25,25,25

Notes: Deads ahead! Starting the 7 week program Bill wrote. He left the squat and pressing up to me, and with little time lately to figure it out, I am going with heavy squat mon and fri, and heavy press on wed, reverse next week. After basically a week off it feels great to heft the iron again.

Sunday Jan 11- Last week

2009-01-11T06:02:00.003-05:00

Not the week I had planned. My Mother has been in the ending stages of Alzheimer's disease for the last few years and passed away last Sunday. I drove to North Carolina on Monday and spent the week with family, to visit, attend to details and the memorial service.

This is a fitness oriented blog and it isn't appropriate to elaborate here, but she was a wonderful Mother, wife and friend and we will miss her every day.

Rest in peace, Mom.

Sunday Jan 4- Retesting 1 Rep Max

2009-01-04T17:43:00.003-05:00

Warm up,

Squat- 8Xbar,4X95,2X155,
1X185,225,275, 300

Bench press- 8Xbar,6X130,2X160
1X190,210, missX240, 1X240, 245

Deadlift- 4X135,
1X185,225,295,345, missX370,370,365,355

Notes: Compared to Dec 5, Squat up from 275, bench up from 220, DL the same. Old total 840, new total 890. The 345 went up much easier this time and I really wanted a bigger dead but I was spent. Crap! Next time...

Friday Jan 2- Workout B

2009-01-02T17:38:00.003-05:00

A.M.-
targeted drills, KB circuit

P.M.-
Ball/roller work, mobility warm up

1- BB Floor press-warm up 10Xbar,100,4X140,2X190
3X210,210,210

2a- Front squat-warm up, 5Xbar,3X95,1X135
6X145,145,145,145
2b-Swiss ball push up-8,8,8,8

3a-Incline prone Y-10X10,10
3b-Side bridge w/leg raise-12,12

Notes: Another good one, though I still say side bridges with leg raise are the penitence of the damned. What have I done to deserve them? }:-( This is the last workout of this program, and next I start a 7-week deadlifting program that Bill generously included. It leaves pressing and squatting schemes to me, but provides a pattern of several deadlifting variations that I'm eager to follow. I will retest my 1RM of Dead, squat and bench soon and go from there, retesting yet again in 7 weeks.

Thursday January 1, 2009- Intervals

2009-01-01T17:51:00.002-05:00

A.M.-
Targeted drills, KB circuit

P.M.-

Sprints & push ups.
Did 10 push ups, sprinted across field (70 yards?) 10 more push ups, sprint back, repeat 5 times

Finished with 5 sets of 10 jumps on a wall, a little over knee height.

Notes: Short and sweet. Got the heart rate racing! Done at the local elementary school yard. Had planned to do pull ups also but the playground was locked up tight (??) so I was confined to the yard behind the school.

Wednesday Dec 31- Workout A

2008-12-31T17:50:00.002-05:00

Ball/Roller work, mobility warm up.

1-Snatch grip rack pull- warm up, 5X135,205,2X225,275,295
3X310,310,310

2a-DB row-warm up,5X45,70
10X90,90,90
2b-Back lunge-w-u, 4X35
10X45's,45,45

3a- Side lying ext rotation-8X15,15,15
3b-Planks w/leg raise-12,12/each

Notes: Not too fired up tonight, despite wearing my Ross Training beanie, which usually adds some starch to my efforts. Still, got it done.

Last workout of the year. A great time to reflect on the past 12 months- triumphs, disappointments, great ideas followed through or abandoned, weight gained and lost, weights lifted and weights still on the ground. And time to redesign my goals for the next 12. I've been thinking about that and want to make some positive changes. Life goes on, let's do our best!

Happy New Year!!

Tuesday Dec 30- Bodyweight circuit

2008-12-31T09:40:00.003-05:00

A.M.-
Targeted drills, KB circuit

P.M.-

Warm up,

Burpees,jumping jacks, split jacks, mountain climbers

10 each X 4

Notes: Ain't that huff enough?

Monday Dec 28- Workout B

2008-12-29T18:31:00.002-05:00

A.M.-
Targeted drills, KB circuit.

P.M.-
Ball/roller work, mobility warm up.

1-BB Floor press- warm up 10Xbar,100,2X190
3X200,210,210

2a-Front squat-warm up 5Xbar,95,1X135
6X135,145,145,145
2b- Swiss ball push up-8,8,8,8

3a-Incline prone Y-10X10,10
3b- Plank w/leg raise-12,12

Notes: Actually a little sore from yesterday's impromptu workout, but still made it through here as planned. Side planks w/leg raise really really really suck and I hate them.

Sunday Dec 28- Spontaneous lifting

2008-12-28T17:12:00.003-05:00

Between sitting on my butt watching football and having done not much more yesterday I suddenly found myself warming up and heading into the weightroom.

I wound up doing 10X10 of 135# trapbar deads alternated with weighted push ups, done wearing a backpack with a 25# plate in it.

Now, back to football!

GO COLTS!!

Friday Dec 26- Workout A

2008-12-26T17:47:00.003-05:00

Merry Christmas!!

A.M.-
Targeted drills

P.M.-
Ball/roller work, mobility warm up.

1-Snatch grip rack pull- warm up- 5X135,185, 2X225, 1X275,295
2X325,325,325,330

2a-DB row-warm up 5X45,70
8X100,100,100,100
2b- Back lunge-warm up 5X35
8X45,45,45,45

3a-Side ext rotation-10X15,15,15
3b-Side bridge w/leg raise-12,12

Notes: I like this one. Seems i like any workout that includes deadlifting. Side bridges with leg raises are for the eternally cursed.

Wednesday Dec 24- Workout B

2008-12-24T17:39:00.002-05:00

Ball/roller work, bodyweight/KB warm up.

1- BB Floor press- warm up 10Xbar,5X100,130,4X170, 1X230
2X210,210,215,215

2a-Front squat-warm up 4Xbar,115,
6X135,145,155
2b-Swiss ball push up-12,12,12

3a- Incline prone Y-10X8,10,10
3b- Plank w/leg raise-12,12,12

Notes: Running very late and abbreviated warm up this once. Did well though, including a PR in BP during warm up! Did nothing yesterday after falling on my ass on the ice and torquing my back a little.

Monday Dec 22- Workout A

2008-12-22T18:43:00.002-05:00

P.M.-

Ball/roller work, mobility warm up.

1- Snatch grip rack pull- warm up 5X135,185 4X225,1X275,295

2X325,325,325,325

2a-DB Row-warm up 5X45,70

8X85,100,100,100

2b- Back lunge-4X35

8X35's,45,45,45

3a-Side external rotation-8X12,15,15

3b-Side plank w/leg raise-12,12

Notes: 325# rack pulls, 100# DB rows, life is good. Side planks w/leg raise are the curse of the damned.

Friday Dec 19- Workout B

2008-12-19T18:34:00.002-05:00

P.M.-

Ball/roller work, mobility warm up.

1- Floor press- warm up- 10Xbar(50)5X100,130,4X160
4X190,200,200

2a- Front squat- warm up 5Xbqr,4X95,115
8X135,140,140

2b- Swiss ball push up- 10,10,10

3a- Incline prone Y-12X5,8,8
3b- Plank w/leg raise-10,10,10

Notes: Felt good tonight. A little heavier here and there. The cortisone is making a little difference also, definitely less pain in general. No a.m. session because I stayed up way too late watching the Colts win. Go Colts!

Thursday Dec 18- KB Iitervals

2008-12-19T18:33:00.001-05:00

A.M.-

KB Circuit, targeted drills.

P.M.-

Short, light KB circuit.

Wednesday Dec 17- Workout A

2008-12-17T18:35:00.002-05:00

A.M.-
Targeted drills, KB circuit

P.M.-

Ball/roller work, warm up.

1- Snatch grip rack pulls- 5X135,4X185,215,2X265
4X295,295,305

2a-DB Row-5X45,52,
10X70,80,85
2b- Back lunge-5X25,
10X35's,45,45

3a-Side ext rotation-12X10,12,12
3b-Side plank w/leg raise-10/side,10

Notes: Rack pulls felt great. Much smoother with the lunges now, no knee probs. Formformform! Side planks with leg raise are the Devil's doing.

Tuesday Dec 16- KB intervals

2008-12-17T05:36:00.002-05:00

P.M.-
Warm up,
1 arm KB swings, 1 arm KB cleans- 5/side, switch
4 rounds of 15 each side w/20K bell

Notes: Had another appt with the Orthopod this morning for shoulder rehab review. (Thus the lack of an a.m. session.) He was as frustrated as I am at the plateau of progress. We discussed options and decided on a couple of shots of cortisone. He says within a few days it ought to feel a lot better, and I hope it does. Constant pain has a way of wearing on a person. The range of motion is improved from Bill's work, PT sessions and daily home exercises but is still far from restored. I have one more PT session early next month and we'll see where things are at that point.

Monday Dec 15- Workout B

2008-12-15T18:45:00.002-05:00

A.M.- KB Circuit

P.M.-

Ball/roller work, mobility warm up.

1- BB Floor press- warm up, 10Xbar,5X95,115,135 4X165
4X185,185,185

2a- Front squat-5Xbar,4X95,115
8X135,135,140
2b- Swiss ball push up-
10,10,10

3a-Incline prone Y-12X5,5,5
3b- Plank w/leg raise-10,10,10

Notes: Missed a workout on friday because of driving all day. Felt it today, too, but still not too bad. Onward!

Thursday Dec 11- Intervals

2008-12-12T05:58:00.002-05:00

A.M.-

Targeted drills, KB circuit.

P.M.-

KB circuit.

Notes: Did an abbreviated version as I had to get ready to leave town in the morning. Going to North Carolina again to visit with family. This will be my Holiday visit since I can't get away during Christmas. Time with family is always well spent and I very much look forward to this trip. And I hope you can get together with your loved ones.

Wed Dec 10- Workout B

2008-12-10T18:56:00.002-05:00

A.M.-
KB circuit, targeted drills

P.M.-

Ball/roller work, mobility warm up.

1- BB Floor press- warm up 5Xbar,100,120,155
5X175,175,175

2a- Front squat-warm up 3Xbar,95,115
8X135,140
2b- Swiss ball push up- 8,8

3a-Incline prone Y-12X5,5
3b- Plank w/leg raise-10,10

Notes: First run through of this workout. Glad to do front squats again. Planks are not easy. I guess that's the idea. Duh! Trading in the morning power wheel work for light KB circuits for the month.

Tuesday Dec 9- Intervals

2008-12-10T06:20:00.002-05:00

A.M.-
Power wheel roll outs, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

KB swing/clean circuit
2 min/2 min rest X 4

Monday Dec 8- Workout A

2008-12-08T18:43:00.003-05:00

A.M.-
Same as it always was.

P.M.-

Ball/roller work, mobility warm up.

1- Snatch grip rack pulls- 3X135,205,225
5X285,285,285,285

2a- DB Row-5X45's
12X65,80
2b- Back lunge-5X20's
12X25's,30

3a-Side lying ext rotation- 15X10,10
3b-Side bridge w/leg raise-10,10 each side

Notes: First go with the new program. Snatch grip tests grip strength big time, need work there.

Friday Dec 5- Establishing 1 Rep Max

2008-12-05T15:25:00.003-05:00

A.M.-
Power wheel roll outs, targeted drills.

P.M.-
Ball/roller work, mobility warm up.

Squat- 8Xbar,5X95,3X135,
1X185,205,225,255,275

Bench- 8Xbar (Swiss bar=50) 5X100,2X140
1X170,190,210,220

Deadlift- 8Xbar,3X135,1X205,225,missX345,1X345

Notes: New ground for me and fun! Totalled 840. Maybe could have gone a little heavier with squat, but no way to safely drop the bar without a cage. Tried 355 on the DL but no way. So now I have a baseline to start from.

Tuesday Dec 2- Bodyweight Circuits

2008-12-03T05:45:00.001-05:00

A.M.-

Power wheel rollouts, side planks, targeted drills.

P.M.-

Burpees, jumping jacks, split jacks, mountain climbers
3 rounds.

Monday December 1- Deadlifting

2008-12-01T18:54:00.002-05:00

A.M.-
Power wheel rollouts, side planks, targeted rills.

P.M.-
Ball/roller work, mobility warm up.

Deadlift- 5X135,185,2X225,275,295,4X305
Trap bar DL- 2X180, 5X225,225,275,275

Notes: Wanted to lift heavy stuff and also try out the new trap bar, which I like a lot.

Sunday Nov 30- Workout

2008-11-30T16:29:00.002-05:00

Ball/Roller work, mobility warm up.

1a- Swiss bar bench- 5Xbar(50) 8X100,130,150, 6X170, 4X180,180,180
1b- 1 arm DB Row- 8X45,60,70,80, 6X90,90,90,90

2a-RDL-8X135,6X185,200,200,200
2b-Shoulder complex-6X15's,15,15,15,15

Notes: Done with November's program, so this is just a quickie I made up. Wanted to get one more workout in before it's December.
Back to I-FAST on Wednesday!

Friday Nov 28- Workout B

2008-11-28T13:16:00.002-05:00

Ball/roller work, mobility warm up.

1- Dynamic Squat-warm up, 4Xbar,115,135, 3X185
3X205,205,215,225,235,235

2a- Incline alternating DB Press-5X40's
8X60,60,60,65
2b- BB Row-5X80
8X145,155, 155,155

3a- Front to lateral raise-10X15,15
3b- Prone jackknife-10,10

Notes: Nothing yesterday other than high rep work of fork-to-mouth followed by steady state football viewing. Today felt good with the squats and happy to finally bust over 60 with the DB presses.

Wednesday Nov 26- Workout A

2008-11-26T18:48:00.002-05:00

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1-Sumo DL- warm up, 5X135, 2X185,225, 1X 255
3X285,290, 2X285,1X290

2a- DB Chest supported row-10X75, 7+3X80, 10X80
2b- DB Step up-10X45's,45,45

3a- Upper body step up-15,15,15
3b-Half kneeling chop lift-12,12,12

Notes: I've been waiting and planning on this w/o for a month. I wanted to see what I could do with 3X3 DL, and for a guy with a PR of 1X300 I'm damn happy with this! The rest of it was good also, and I still say this whole workout rocks.

MOnday Nov 24- Workout B

2008-11-24T18:38:00.002-05:00

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-
Ball/roller work, mobility warm up.

1- Dynamic squat- warm up 5Xbar,85, 3X135, 2X165
6X195,200,205

2a-Incline alt DB press-warm up 5X40's
8X60,60,60,60
2b- BB row-warm up 5X80
8X145,155,155,155

3a-Front to lateral raise-10X20,5X15,20
3b- Prone jackknife-10,10

Notes: Felt pretty good with this. So, when you raise weights from previous session are you getting stronger or not wussing out as much? Hmmm....

Friday Nov 21- Workout A

2008-11-21T18:43:00.002-05:00

A.M.-
Swill ball rollouts, side planks, targeted drills.

P.M.- Ball/roller work, mobility warm up.

1- Sumo DL- warm up 4X135,2X185,1X205,225
6X255,255,255, 255

2a- Chest supported row-8X70,75,80,80
2b- DB Step ups-8X45's,45,45

3a- Upper body step ups-12,12,12
3b- Half kneeling lift chop-12,12,12

Notes: A struggle to finish, but dang if I didn't do it. Guess we can't feel strong as a moose everyday.

Wednesday Nov 19- Workout B

2008-11-19T18:36:00.003-05:00

A.M.- The Usual

P.M.-

Ball/roller work, mobility warm up.

1- Dynamic Squat- warm up 3Xbar,95,115,2X135
3X185,195,205,215,225,230

2a-DB incline press-8X60,60,60
2b- BB row-8X145,145,155

3a- Front to lateral raise-6X12,6X15,12X15,15
3b- Prone jackknife-12,12,12

Notes: One of those great workouts where I was tired all day and dragged in to the warm up, then powered my way through feeling strong as hell. Thanks!

Tuesday Nov 18- Bodyweight Intervals

2008-11-18T19:01:00.002-05:00

Nothing in the a.m., slept in a little and had an appt. with the Orthopod.

P.M.

Ball/roller work, mobility warm up.

Bodyweight intervals-
Burpees
Jumping Jacks
Split Jacks
MTN Climbers
30 secs each, two minutes rest, 4 circuits.

Notes: B-W circuits are totally cool. And totally effective. I'll look in to more of these fo sho.
The appt went well. The Dr said progress is coming fast, and prescribed more PT sessions, which I've been doing weekly, plus extra home exercises besides the targeted stuff Bill has me doing. It does feel better, but still some pain and definite loss of motion, but the Doc says it should recover complete range. I sure hope he's right.

Monday Nov 17- Workout A

2008-11-17T18:20:00.002-05:00

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Sumo deadlift, warm up- 5X135, 2X185,1X225
6X255,255,255,260

2a-Chest supported row-8X70,70,70,80
2b-DB Step up-8X45's,45,45

3a- Upper body step ups-10,10,10
3b- Half kneeling chop lift-12,12,12

Notes: Felt good all around. I like this workout a lot. It lines up well and I feel like I'm working everything hard. Yes!

Friday Nov 14- Workout B

2008-11-14T18:38:00.004-05:00

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm ups.

1-Dynamic squat- warm up, 5Xbar,95,115, 3X135,165
6X185,195,195

2a- Incline DB press- warm up 5X35,45
8X60,60,60
2b- BB row- warm up 5X70,90
8X135,155,155

3a- Front to lateral raise- 12X10,15,15
3b- Prone jackknife- 12,12,12,

Notes: Decided to take yesterday off. So, more weight and reps today. Cool.

Wednesday Nov 12- Workout A

2008-11-12T18:35:00.002-05:00

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Sumo dead lift- warm up 6X135, 5X165, 3X185,205 2X225,255
4X275,2X275, 2X265,4X265

2a- Chest supported row-12X60,65,65
2b-DB Step up-12X45's,45,45

3a- Upper body step up-12,12,12
3b- Half kneeling chop lift-12,12,12

Notes: Missed the deadlift weight I was hoping for. Crap! As it was they were more singles than sets. Next time, grrrr.....

Tuesday Nov 11- Intervals

2008-11-12T05:12:00.002-05:00

A.M.-

Power wheel rollouts, side planks, targeted drills.

P.M.-
Ball/roller work, mobility warm up.
Airdyne intervals-
3 min moderate
45 sec sprint
1:15 moderate
X8
3 min moderate.

Notes: Rainy, gray cold crappy day out, so hit the machine. Actually not too bad, plenty of work in a short amount of time.

Monday Nov 10- Workout B

2008-11-10T18:41:00.003-05:00

A.M.-
Power wheel rolls outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Dynamic squat- warm up, 5Xbar,95,115 3X135,165
6X185,185,190

2a- Incline DB alt press-warm up 5X35,45
8X60,60,60
2b- BB row-warm up 5X70,90
8X135, 145,145

3a-Front to lateral raise- 12X10,12X10,15
3b- Prone jackknife- 10,10,12

Notes: Squats and presses and rows were max efforts. Want to add weight! I'll get another chance Friday, so for now I'll set my sights on the deads on wednesday.

Friday Nov 7- Workout A

2008-11-07T18:36:00.002-05:00

A.M.-

Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Sumo dead lift- warm up- 5X135,165, 3X185,205
6X255,255,260

2a- Chest supported rows-10X50,8X60,70
2b- Step ups-6X45,45

3a- Upper body step ups-2X10
3b- Half kneeling chop-lift-2X12

Notes: Increased the DL a little. Those are work but I am diggin' it. I really like this whole work out. Did better with the rows too. Going heavy(er) dude!

Thursday Nov 6- Bodyweight intervals

2008-11-07T05:18:00.002-05:00

A.M.-
Power wheel rollouts, side planks, targeted drills.

P.M.-
Ball/roller work, mobility warm up.

Bodyweight circuit intervals:
Burpees
Jumping jacks
Split jacks
Mountain climbers
30 secs of each, two minutes rest between, 3 times through.

Notes: Bodyweight circuits are new ground for me and they really rock. Surprisingly effective, and I bet there are tons of variations and possibilities.

Wednesday Nov 5- Workout B

2008-11-05T18:39:00.004-05:00

A.M.-

Power wheel roll outs, side planks, targeted drills

P.M.-

Ball/roller work, mobility warm up.

1- Dynamic BB squat- warm up 5Xbar,95,115
6X135,145,155,155,155,160

2a- Alternating DB press- 8X35's
12 X 45,45,50's

2b- BB Row-
12X115,115,125

3a- Front to lateral raise-12X10,10,10
3b- Prone jackknife- 12,12,12

Notes: Very tired all day today from staying up way way too late to watch the wonderful election returns. I could have gone heavier but was just too pooped. Still, a very good workout. Now- eat and sleep!

Tuesday Nov 4- Intervals

2008-11-05T07:20:00.002-05:00

A.M.-
Power wheel roll outs, side planks, targeted drills.

P.M.

Warm up,
sprint intervals at the cross country course.
45 seconds sprint,
2:15 easy
X8
20 minutes easy running

Notes: Supposed to be 200 meter sprints, but it's 70 degrees in November and the cross country course is beautiful.

Monday Nov 3- Workout A

2008-11-03T18:32:00.002-05:00

A.M.-

Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- SDL- warm up,
5X115,135,165,
4X185,205

6X235,255,260

2a-Chest supported row-10X45,9X55,10X60
2b- DB Step up 6X35's, 6X45's, each leg

3a-Upper body step up-2X10 each side
3b-Half kneeling chop-lift-2X12 each side

4-Airdyne intervals-
4X1 minutes hard, 2 minutes easy

Notes: Rockin' the deads! Rows worked out Ok on the bench, but the supports are slightly in the way. SS 3 is torso-city. Threw in the intervals. Not a bad start to the month! Yehaaa!!

Saturday Nov 1- Workout B- trial run

2008-11-02T10:56:00.002-05:00

A.M.-

Blah blah blah

P.M.-

Warm up,

1-Dynamic Squat- 3X3Xbar,95,135,155,185

2a-Alternating DB bench- 8X35,40,45
2b-BB Row- 5X95,95,95,95

3a- front to lateral raise- 5X5,8,10,10
3b- prone jackknife

Notes: Another dry run to establish groove and weight estimates. Think I finally got the hang of the Topsquat, which has been pinching my upper shoulders. This would be a problem with dynamic squats, which generate far more force coming out of the hole. So- ready for another month of progress, and after Sunday's rest and football, here we go....

Friday Oct 31- Workout A- trial run

2008-10-31T19:02:00.004-04:00

A.M.-

Power wheel roll outs, side planks, targeted drills

P.M.-

Warm up

1- Sumo DL-
5X135,185
4X205
2X2X225,245
1+1X255

DL- 1X275
SDL-1X275

2a- Chest supported rows
2b Step ups

3a-Upper body step up
3b-Chop lift

Notes:
Used this as a run through to set things up for the new program. Sumo deadlifting is very different and will take some getting used to. It feels a little strange to lift with arms between the knees instead of outside them, and the hips are in a different position too. So it's a new movement and i wanted to find a groove and know what to expect with some weight. I really want to crank on this by month's end. My bench doesn't work well for the chest supported rows, so I'll need to improvise something. The step ups and upper body step ups I'll do with cinder blocks, which work out to just about the right height.

Thursday Oct 30- Intervals

2008-10-31T05:57:00.003-04:00

A.M.-

Power wheel rolls outs, side planks, targeted drills.

P.M.-

Intervals at the track.
Warm up, then
200 X8, then
15 minutes easy running.

Notes:
I timed them for fun. 43,41,41,39,39,39,39, and the last rep is unknown since I clumsily hit the wrong button on the watch trying hard to break 39. Ever try to accurately hit a tiny button on your watch while busting ass?

Travel recap Oct 23-28

2008-10-28T06:44:00.003-04:00

Been slacking off here! The trip was good and it is always wonderful to visit family.
But it wasn't very fitness oriented either. Everything moves slowly at a retirement community and the food availability isn't always the best. So I went from an intense fat-burning regimen to a lackadaisical several days. The focus was to visit with loved ones and that was heart warming and wonderful.
Now- back to work!

I did do a little work out the morning I left, a SS of DB bench and DB rows. Other than that, I wasn't able to fit in a workout during the trip. On Monday when I got back I did the same SS, presses and rows. Tuesday night I did some deadlifting, working up to 5X5X225. Then on Wednesday I went back to I-FAST for the next session with Bill Hartman. The new program looks good and I'm set for a good month of progress.

I also have gone for an exam on my shoulder with an Orthopedic Dr, who says I have adhesive capsulitis and prescribed rounds of PT, which I started yesterday. Part of the nature of adhesive capsulitis is that it comes and goes on its own, so this problem may not be self-inflicted as I have thought after all. Between Bill's program and the PT's exercises I have plenty of stretching to do and have high hopes for getting past this as fast as possible.

To restate my goals from my initial contact with I-FAST- get shoulder healthy, get leaner, get stronger. I've made progress with all three, so I'm going to keep doing what I've been doing. I have better mobility and far less pain in my shoulder, I lost 15 pounds with last month's effort, and the bar weights are going up each programming cycle. I'm planning to make strength the focus of November.
Here we go...

Wednesday Oct 22- Travel break

2008-10-22T21:01:00.002-04:00

A.M.-

Power wheel roll outs, side planks, targeted drills.

P.M.- Realized I had way too much to do to get ready to leave town early morning, so sadly did no workout. I'll probably get a chance to do something or other down there and will if I can.
Very much looking forward to a good family visit.
Have a great weekend!

Tuesday Oct 21- Intervals

2008-10-22T09:27:00.002-04:00

A.M.-

Power wheel roll outs, side planks, targeted drills

P.M.-

Intervals at the cross country course. Warm up, then
1 minute sprint, 2 minutes easy X4
5 minutes easy
20 minutes moderate

Notes: That group of kids was there again, lead by adults through some running games. Looks like they're having a ball and getting good exercise too, which is great.

Monday Oct 20- Workout A-2

2008-10-20T18:44:00.005-04:00

A.M.-

Power wheel roll outs, side planks, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Squats- warm up, 5X bar,95,115,3X135,165
6X185,195,200,205

2- RDL & elevated side plank-
12 reps RDL 3X15 sec elevated planks each side in rounds for 10 minutes-
3 rounds plus RDL

3- DB(35's) step ups & KB(70#) Swing-
12 each in rounds for 10 minutes-
4 rounds.

4- Airdyne intervals-
1 minute warm up,
1 minute sprint,
2 minutes easy
X6

Notes: I did in fact take an extra day off. I was worn down and worn out. It did wonders, and now- back to it for one more week. And a short one at that- I'm travelling to North Carolina for a long weekend.

Friday Oct 17- Workout C

2008-10-17T11:20:00.003-04:00

A.M.-
Ball/roller work, mobility warm up.

1- deadlift- warm up 5X135,165, 3X185
6X205,210,220

2- Push up & prone jackknife/sumo dl high pull(65)
8 reps each in rounds for 10 minutes- 8 rounds

3- DB(35's) squat & push up/inverted row
6 reps each in rounds for 10 minutes- 8 rounds

4- Airdyne intervals- 1 minute warm up, then;
1 minute sprint, 2 minutes easy X6

Notes: Another rare chance to workout at mid-morning. Working a half day tomorrow, so switched this morning off for that. Also I got a few extra hours sleep and man- what a difference- I feel great! the deads were fun, and added some weight and rounds here and there. progress!

Thursday Oct 16- Intervals

2008-10-16T18:52:00.003-04:00

A.M.-

Targeted drills, power wheel rollouts, side planks

P.M.-

Intervals at the cross country course. Warm up, then

1 minute sprint,2 minutes easy X 4
5 minutes easy,
20 minutes moderate run.

Notes: Considering an extra off day to recoup a little. There was a group of young kids running at the course tonight, and playing some kind of running games as a group with a coach. They were laughing and running around and having a ball. Good for them!

Wednesday Oct 15- Workout B 2

2008-10-15T18:51:00.003-04:00

A.M.-

20 minute walk, Targeted drills, power wheel rollouts, side planks.

P.M.-

Ball/roller work, mobility warm up.

1a- DB incline press- warm up 6X35,40,45
6X60,65,65

1b- DB rows- warm up, 6X35,40,45
6X70,80,80

2-RDL(135) & Raised side plank (hold 15 sec, rest 5)
12 RDL/3 planks each side in rounds for 10 minutes- 3 rounds + RDL

3- DB(25'2) Step ups & KB(70#) swings-
12 each in rounds for 10 minutes- 4 rounds

4- Airdyne intervals-
1 minute warm up, then
2 minutes hard, 2 minutes easy
X3

Notes: Subbed raised side plank reps for side planks with leg raise because it was killing my hip to do them that way, and these raised ones are a bear. Been pretty fried for several days now(duh) but at some point tonight I really perked up and went at it hard. Feelin' groovy!

Tuesday Oct 14- Intervals

2008-10-14T18:43:00.002-04:00

A.M.-

Targeted drills, power wheel rolls outs, side planks.

P.M.-

At the cross country course-
warm up, then
sprint one minute
easy two minutes
X4,
easy 5 minutes, then
20 minute moderate run.

Notes: No doubt about it, I far prefer running intervals on the grass to anywhere else. Rolling soft hilly ground is great. Pretty and interesting to see, and the best form of intense work also. Here's hoping for good weather on tuesdays and thursdays!

Monday Oct 13- Workout A

2008-10-14T05:09:00.002-04:00

A.M.-
20 minute walk, targeted drills.

P.M.-

Ball/roller work, mobility warm up.

1- Squat- warm up, 5X115,115,1X135
6X195,195,195,195

2- push up & prone jackknife/sumo dl high pull (60#)
8 reps each in rounds for 10 minutes- 9 rounds

3-DB(35's)squat & push up/inverted row
6 reps each in rounds for 10 minutes- 7 rounds

4- Airdyne intervals-
1 minute warm up,
1 minute sprint, 2 minutes easy
X6

Notes: I subbed the sumo dl high pull for backward lunge/row because my knees have bothering me on lunges.

Saturday Oct 11- Intervals

2008-10-12T10:13:00.002-04:00

A.M.-
20 minute walk, targeted drills.

P.M.-

At the local HS track-
warm up,
Sprint 1 minute, 2 minutes walk/easy jog
X4

5 minutes walk
20 minutes moderate running.

Notes: This was fun. Haven't been to the track for awhile and it was interesting to run it by time instead of distance. There was also a very nice active young family there kicking a football around and having fun running around with their kids, which was great to see.

Friday Oct 10- Workout C2

2008-10-10T20:20:00.002-04:00

A.M.-
20 minute brisk walk, targeted drills.

P.M.-
Ball/roller work, mobility warm up.

1- Deadlift- warm up 5X115,135,
8X165,185,190,195

2- RDL(125)/side plank w/leg raise
12 each in rounds for 10 minutes- 4 rounds

3- DB(25's) step up/KB(70#) swing
12 each in rounds for 10 minutes- 4 rounds

4- Airdyne intervals-
1 minute hard, 2 easy X 6

5- Prone body gasp

Notes: My butt= whupped.

Thursday Oct 9- Intervals

2008-10-10T20:18:00.003-04:00

A.M.-
Targeted mobility drills.

P.M.-

Sprinting on the cross country course-
Warm up,
1 minute sprint, 2 minutes easy X 4
5 minutes easy
20 minutes moderate.

Notes: Beautiful day out. Ran shirtless because I forgot to pack a tshirt, felt great to be in the sun.

Wednesday Oct 8- Workout B2

2008-10-08T20:13:00.002-04:00

A.M.-

Targeted drills

P.M.-

Ball/roller work, mobility warm up.

1a- Incline DB press warm up 5X35,40,45
8X60,60,60,60
1b- DB row- warm up 5X35,40,45
8X70,70,70,70

2-Push up & prone jackknife w/feet on ball/DB(30's)back lunge & row
6 reps each in rounds for 10 minutes- 7 rounds

3-DB (35's) squat & push up/inverted row w/feet elevated
6 reps each in rounds for 10 minutes- 8 rounds

Airdyne intervals-
1 minute warm up
2 minutes hard
2 minutes easy
times 3
2 minutes cool down
collapse

Notes: Feeling a little spent this week, hope to recharge.

Tuesday Oct 7- Intervals at home

2008-10-07T20:02:00.003-04:00

A.M.-
15 minute walk, targeted drills.

P.M.-

Ball/ roller work, mobility warm up.

Airdyne- 1 minute hard, 2 minutes easy
C2- 1 minute hard, 2 minutes easy
6 rounds

5 minutes airdyne easy,

5 minutes airdyne moderate
5 minutes C2 moderate
2 rounds

Notes: Rainy cold drab day out, so hit the torture machinery at home. Not anywhere near as good (or fun) as running outside. Hopefully it will be nicer out on thursday. I'd rather shave my head with a cheese grater than grind away on machines, but switching back and forth keeps it interesting.

Monday Oct 6- Workout A2

2008-10-06T19:45:00.002-04:00

A.M.- 15 minute walk, targeted drills

P.M.-

Ball/roller work, mobility warm up.

1- Front squats- warm up, 5Xbar,96,3X115,1X135
8X140,145,150

2- RDL(115)(120 last 2 rounds)/Side plank w/leg raise
12 reps of each in rounds for 10 minutes- 4 rounds

3- DB(25's) step ups/KB(70#) swings
12 of each for rounds in 10 minutes- 5 rounds, last 12 swings done after time was up

4- Airdyne intervals-
1 minute warm up,
1 minute hard, 2 easy, X6

Notes: Felt a little bleh getting started, but it got a little easier after the squats. Added a little weight here and there and still upped the rounds. Dude!
Still waiting for my Top Squat to arrive, very eager to back squat again!

A measurable difference

2008-10-05T14:22:00.003-04:00

Without a doubt the biggest single change in my training in the past two months has been getting organized and having a specific plan to follow. Of course, it doesn't hurt that the plan I'm now following has been designed by Bill Hartman, a person Alwyn Cosgrove has tabbed "The smartest man in the fitness industry" either. My point is that having a well designed customized program that includes a targeted goal and also the progression needed to reach that goal, (and thus set up the next one) is far better than just 'working out'.

The same goes for the nutrition portion of training and goals. Having a specific amount of food to eat, in specific macros and at specific times makes all the difference when compared to trying to 'eat clean'. Measuring your food, like doing the exact number of exercise reps with perfect form and appropriate loading, will make or break your progress. Leigh Peele has a video that makes this point very well. So now I use measuring cups and got a digital scale, and I use them regularly. Geeky? Maybe, but this way I know what I'm eating is what I'm supposed to be eating, no more and no less. It takes both inaccuracy and momentary gluttonous greed out of the whole affair. You eat what is RX'd, period. Do this each day and watch Mr. Scale become your friend again.

Saturday Oct 4- Intervals

2008-10-05T09:07:00.002-04:00

A.M.- Targeted mobility drills.

P.M.-

At the cross country course:
5 minute warm up then
1 minute sprint
2 minutes easy X4
5 minutes recover
20 minutes LSD.

Notes: Fall has settled into southern Indiana. The air is crisp, the trees are just starting to turn, and a beautiful day like today seems even better for knowing their kind are limited. nice day to run around outside.

Friday Oct 3- Workout C

2008-10-03T14:59:00.002-04:00

Had the day off today because I'm working tomorrow, so I did a mid-morning workout. It's rare I'm able to do this but it always goes well when I do.

Ball/roller work, mobility warm up.

1-Paused deads- warm up 5X115,135
8X165,185,195

2- Push-up & prone jacknife with feet on ball/DB(30's)back lunge & row
6 reps each in rounds for 10 minutes- 7 rounds

3- DB(35's) push up & squat/inverted row with feet elevated
6 reps each in rounds for 10 minutes- 8 rounds

4- Airdyne intervals- 1 minute warm up- 1 minute hard, 2 minutes easy X 6, 2 minutes cool down.

Notes: Another rockin' good time. Increased rounds 2 & 3 by one each over last session. Deads felt great too, a smooth groove after my first coaching on them by Bill at I-FAST last week.

Thursday Oct 2- Intervals

2008-10-02T19:17:00.002-04:00

A.M.-

20 minute brisk walk, targeted drills

P.M.-

Running at the cross country course.
Warm up, then
1 minute hard
2 minutes easy
times 4
5 minutes easy
20 minutes LSD

Notes: So far, two weeks into this calorie deficit nutrition plan I really have no complaints. Except for brief periods here and there I really have had no hunger or cravings worth mentioning, and my energy has been very good. in short- it rocks! I'll weigh and measure this Sunday to see where I'm at.

Wednesday Oct 1- Workout B

2008-10-01T20:33:00.004-04:00

A.M.-
Targeted mobility drills

P.M.-

Ball/roller work, mobility warm up.

1a- Incline DB press- warm up, 5X35,40
8X60,60,60

1b- DB row-warm up 5X35,40
8X70,70,70

2- RDL(115#) & Side plank w/leg raise
12 reps each for ten minutes- 4 rounds, plus 1 extra RDL

3- Step up(25's) & KB(24K) Swing
12 reps each for ten minutes- 5 rounds.

4- airdyne intervals- 2 minutes warm up
2 minutes hard
2 minutes easy
times 3
2 minutes cool down.

Notes: I'm diggin' this deal. You get strength work, two challenging rounds of alternating exercises, and interval finishers. All in about the same time as a standard workout. I'm doing my diligence here: fat cells beware! It felt good to bench press again too.

Tuesday Sept 30- EST

2008-09-30T19:04:00.003-04:00

A.M.-
20 minute brisk walk, targeted drills.

P.M.-

Did the first interval portion of this month-long fat attack. It goes like this:
Warm up-
60 seconds hard
120 easy
repeat 3 times
recover 5 minutes, then
20 minutes LSD.

The mode used doesn't matter- cycle, run, row, jump rope, chasing damn bears, whatever you like. I chose running because I really enjoy running, especially fast and outdoors. I went over to the local university cross country course, which is well groomed, hilly and secluded.

I think I actually understand the science behind this also. Intervals to get heart/metabolism up, five minute recoup to allow fat to mobilize into the bloodstream, 20 minutes more effort to burn it off. I imagine this is part of the flight or flight mechanism, from back when the damn bears were chasing us. However it works, I enjoyed it.

Monday Sept 29- Workout 1

2008-09-29T20:23:00.005-04:00

A.M.-

20 minute brisk walk, targeted drills.

P.M.-

Ball/roller work, mobility warm-up.

1- Front Squat- warm up 5Xbar,95,3X115,1X135
8X135,155,160

2- Push up w/feet on stability ball & prone jacknife/back lunge & DB row (30's)
Alternating sets of 6 reps each, 6 rounds in 10 minutes.

3- DB squat (35's)& Push up/inverted row w/feet elevated
Alternating sets of 6 reps each, 7 rounds in 10 minutes

4- Aerdyne intervals- 60 hard, 120 easy X 6- 2 minutes warm up & cool down.

Notes: OMG.