Dynamic Effort Day
Foam Roller Work
5 minute Row
15 minute Warm-up/Mobility Complex
1A&1B supersetted with 30s rest between sets
1A: Grappler Press with DBs
8 sets * 3 reps @ 50s for 6 sets & 45s for 2 sets
1B: Box Jumps to 30" box
8 sets * 3 reps
2A, 2B and 2C supersetted with 90s rest between sets
2A: Power Cleans
4sets * 3,3,3,5 reps @155#
2B: Feet Elevated, Towel-grip body weight rows
4 sets * 8 reps
2C: Dips
4 sets * 8 reps
3: Tabata Interval (20s work, 10s rest for 8 rounds) Kettlebell snatches with 40# KB
(This damn near killed me today!)
10 minute cool-down and stretching
Saturday, March 28, 2009
Friday, March 27, 2009
Warm-up and Mobility Complex
One of my major goals in my exercise routines is...TO NOT GET INJURED!! As a result my major focus is to fully warm-up and keep flexible. It may be a bit of overkill and I have switched the order between the bodyweight style warm-up and the joint mobility, dynamic stretching portion a couple of times. If I am on the road and in a hotel with a crappy gym I might just do this as a quick hotel room workout as well. The warm-up usually gets my heart rate up and a decent sweat going as well so I can keep my workout almost like circuit training and glean some cardio benefits as well.
The other great thing I find about having this routine is that when I don't feel like going to the gym if I can just get in the door I have this set routine to follow at the start. At the end of doing this I have got any stiffness or lameness worked out, if I was feeling short on energy that feeling is usually gone and I am ready for action. This is definitely a pick me up.
Warm-up:
10 Stick ups
20 Sumo stance prisoner Squats
20 Jumping Jacks
20 Seal jumping jacks (hands clapping in front)
10 Front Lunges
10 each way Kettlebell Halos (these are hard to do without kettlebells but a 25 or 35 pound plate works. Dumbbells do not!)
10 Push presses (usually use unloaded Olympic bar or 25# dumbbells)
10 Straight Legged Deadlifts (unloaded Olympic bar or 25# dumbbells)
10 Bent Over Rows (unloaded Olympic bar or 25# dumbbells)
10 Feet-together Squats (basically like sitting on your heels)
5 each leg Side Lunges
10 each side calf stretches
5 dive-bomber push ups
5 Hindu push ups
5 each side Spider man mountain climbers
Joint Mobility/Movement Complex (I should just video this sometime and post a link...):
5 each side ear to shoulder
5 each side neck twists
10 each direction shoulder rolls
10 front flye-style arm swings
10 front lateral arm swings
10 side lateral arm swings
5 rotator cuff movement
5 each direction per arm arm circles
10 trunk twists with head following
10 trunk twists looking forward
5 each side arms overhead side bends
10 arms overhead slight backbend to toe touch
10 each leg butt kicks
5 each direction round the world rotations (legs double shoulder width apart)
5 each direction hip/lower back rotations
5 each direction leg circles
8 leg swings to front each leg
5 each direction knee rotations
5 each direction ankle rotations
5 each side hip flexor stretches
Phew. Now I should be sweating and am ready to workout!!
The other great thing I find about having this routine is that when I don't feel like going to the gym if I can just get in the door I have this set routine to follow at the start. At the end of doing this I have got any stiffness or lameness worked out, if I was feeling short on energy that feeling is usually gone and I am ready for action. This is definitely a pick me up.
Warm-up:
10 Stick ups
20 Sumo stance prisoner Squats
20 Jumping Jacks
20 Seal jumping jacks (hands clapping in front)
10 Front Lunges
10 each way Kettlebell Halos (these are hard to do without kettlebells but a 25 or 35 pound plate works. Dumbbells do not!)
10 Push presses (usually use unloaded Olympic bar or 25# dumbbells)
10 Straight Legged Deadlifts (unloaded Olympic bar or 25# dumbbells)
10 Bent Over Rows (unloaded Olympic bar or 25# dumbbells)
10 Feet-together Squats (basically like sitting on your heels)
5 each leg Side Lunges
10 each side calf stretches
5 dive-bomber push ups
5 Hindu push ups
5 each side Spider man mountain climbers
Joint Mobility/Movement Complex (I should just video this sometime and post a link...):
5 each side ear to shoulder
5 each side neck twists
10 each direction shoulder rolls
10 front flye-style arm swings
10 front lateral arm swings
10 side lateral arm swings
5 rotator cuff movement
5 each direction per arm arm circles
10 trunk twists with head following
10 trunk twists looking forward
5 each side arms overhead side bends
10 arms overhead slight backbend to toe touch
10 each leg butt kicks
5 each direction round the world rotations (legs double shoulder width apart)
5 each direction hip/lower back rotations
5 each direction leg circles
8 leg swings to front each leg
5 each direction knee rotations
5 each direction ankle rotations
5 each side hip flexor stretches
Phew. Now I should be sweating and am ready to workout!!
March 27, 2009
Location: Mountainside Fitness, CO
5 minute Rowing
Foam Roller work
15 minute warm-up and mobility complex
1A: Bench Press
6 reps @ 135#, 5 reps @225#, 5 reps @ 205#, 5 reps @185#
1B: Weighted Chin-ups
5 reps @ bodyweight, 5 reps @ 35#, 5 reps @ 25#, 5 reps @ 20#
2A: Deadlifts
5 reps @ 225#, 3 reps @315#, 5 reps @285#, 5 @ 255#
2B: Side Press
5 reps @45#, 5 @ 65#, 5 @55#, 5 @55#
5 minute stretch cool-down
5 minute Rowing
Foam Roller work
15 minute warm-up and mobility complex
1A: Bench Press
6 reps @ 135#, 5 reps @225#, 5 reps @ 205#, 5 reps @185#
1B: Weighted Chin-ups
5 reps @ bodyweight, 5 reps @ 35#, 5 reps @ 25#, 5 reps @ 20#
2A: Deadlifts
5 reps @ 225#, 3 reps @315#, 5 reps @285#, 5 @ 255#
2B: Side Press
5 reps @45#, 5 @ 65#, 5 @55#, 5 @55#
5 minute stretch cool-down
Snow Day! - March 26, 2009
Gym closed due to Blizzard so half an hour of snow shoveling will have to do for today!
March 23, 2009
Location: Westin Hotel, San Francisco
3 minutes elliptical
15 minute warm-up and mobility complex
1A: Grappler Press (weight is DBs) Another favorite from the Diesel Crew. Will post the video at the end of this.
5 Sets of 5 reps @ 50, 50, 50, 50, 45
1B: Pull-downs
2 Sets of 12 reps @ 145, palms facing grip, 2 sets of 12 reps @145, palms away grip
2: Bosu One Legged Squat Series (these are friggin' hard! from the Calgary Flames website: http://flames.nhl.com/team/app/?service=page&page=NHLPage&id=17927)
5 sets of 3 reps of the series per leg
5 min cool-down/stretch
3 minutes elliptical
15 minute warm-up and mobility complex
1A: Grappler Press (weight is DBs) Another favorite from the Diesel Crew. Will post the video at the end of this.
5 Sets of 5 reps @ 50, 50, 50, 50, 45
1B: Pull-downs
2 Sets of 12 reps @ 145, palms facing grip, 2 sets of 12 reps @145, palms away grip
2: Bosu One Legged Squat Series (these are friggin' hard! from the Calgary Flames website: http://flames.nhl.com/team/app/?service=page&page=NHLPage&id=17927)
5 sets of 3 reps of the series per leg
5 min cool-down/stretchMarch 22, 2009
Ok, I missed a few work outs since I decided to do this but going to be as religious as I am capable of. Need to catch up on a few so here goes.
Location: Moutainside Fitness, Westminster, CO
5 min. Rowing @ 2:30/500m
12 min Warm-up and mobility complex (will explain this in another post)
1A: Bench Press (I will post a video off of Diesel Crew that is an AWESOME tutorial of how to bench press properly when I figure out how to embed )
5 reps @ 135#, 5 @165, 5 @185, 5 @ 205, 3 @225
1B: Weighted Pull-ups
5 reps bodyweight, 5 @ 10#, 5 @ 20#, 5 @ 25#, 4 @ 35#
NOTE: 1A and 1B denote doing alternate sets with approx 1 minute rest between exercises
2A: Deadlifts (I don't use gloves or a belt for these)
5 rep @225, 5 @ 245, 5 @ 265, 5 @285, 3 @305
2B: Side Press (This is like a one armed shoulder press done with an Olympic bar. Described fully in Pavel's book "Power to the People")
5 rep @45, 5 @ 50, 5 @ 55, 5 @60, 5 @ 65
10 minute Stretching
Let me test out how to embed the Bench Press video:
Location: Moutainside Fitness, Westminster, CO
5 min. Rowing @ 2:30/500m
12 min Warm-up and mobility complex (will explain this in another post)
1A: Bench Press (I will post a video off of Diesel Crew that is an AWESOME tutorial of how to bench press properly when I figure out how to embed )
5 reps @ 135#, 5 @165, 5 @185, 5 @ 205, 3 @225
1B: Weighted Pull-ups
5 reps bodyweight, 5 @ 10#, 5 @ 20#, 5 @ 25#, 4 @ 35#
NOTE: 1A and 1B denote doing alternate sets with approx 1 minute rest between exercises
2A: Deadlifts (I don't use gloves or a belt for these)
5 rep @225, 5 @ 245, 5 @ 265, 5 @285, 3 @305
2B: Side Press (This is like a one armed shoulder press done with an Olympic bar. Described fully in Pavel's book "Power to the People")
5 rep @45, 5 @ 50, 5 @ 55, 5 @60, 5 @ 65
10 minute Stretching
Let me test out how to embed the Bench Press video:
Saturday, March 14, 2009
Maiden Post
Thought I would start out by giving some background on my current training program/philosophy and some of the websites and fitness newsletters that have shaped it. About 1.5-2 years ago I started to get back into the gym. If you have lifted before this is always depressing since you can't lift very much and you are sore for days after your workouts.
I also travel a lot for work so getting to the gym consistently was a problem and hotel gyms just plain suck. An elliptical machine and a treadmill from the 80s in a room with no ventilation does not qualify as a fitness center! I needed something where I could do a full body workout when I could actually get to the gym.
Long story short, a lot of the fitness industry moved away from body part split routines to full body routines. Men's Health and Men's Fitness became my reading material rather than Muscle and Fitness. I guess the major thing that changed was the end goals of all around health and fitness rather than to get huge. That ego got checked at the door after high school/university.
I now subscribe to a number of newsletters and have a number of books that have influenced the way I spend my time at the gym. One of the early one's was The Abs Diet by David Zinczenko. For the sake of brevity I am just going to list some of the other books and websites here:
Power Training by Robert Dos Remedios
Diesel Crew www.dieselcrew.com
Art of Strength www.artofstrength.com
Pavel Tsatsouline's Books: Power to the People, Enter the Kettlebell www.powerbypavel.com
Craig Ballantyne's newsletter www.turbulencetraining.com
Alwyn Cosgrove www.alwyncosgrove.com
Straight to the Bar www.straighttothebar.com
Gym Jones www.gymjones.com (Also search on youtube for the videos)
Crossfit www.crossfit.com
All of these sites/books have great information and motivational stuff. What they all have in common is about getting strong and fit and less about building the glam muscles. I have learned a ton about strength training and nutrition from reading these.
I don't necessarily have specific goals that I am trying to achieve ie. not running a race or competing in a show. I just want to continue to get stronger in all aspects. I am far from an elite athlete as well. My vice working against me is staying out too late partying and boozing. Trips to Vegas don't help this.
My workout plans are not prescribed which I know is not ideal (like going into a battle without a strategy) but I have developed kind of a mix and match approach depending on energy levels and how often I can make it to the gym. I do like to make sure that I train for Maximum effort, Dynamic Effort, Endurance and Flexibility. There is a great article for download on the Crossfit website that discusses What is Fitness? Long but very worthwhile reading.
I also travel a lot for work so getting to the gym consistently was a problem and hotel gyms just plain suck. An elliptical machine and a treadmill from the 80s in a room with no ventilation does not qualify as a fitness center! I needed something where I could do a full body workout when I could actually get to the gym.
Long story short, a lot of the fitness industry moved away from body part split routines to full body routines. Men's Health and Men's Fitness became my reading material rather than Muscle and Fitness. I guess the major thing that changed was the end goals of all around health and fitness rather than to get huge. That ego got checked at the door after high school/university.
I now subscribe to a number of newsletters and have a number of books that have influenced the way I spend my time at the gym. One of the early one's was The Abs Diet by David Zinczenko. For the sake of brevity I am just going to list some of the other books and websites here:
Power Training by Robert Dos Remedios
Diesel Crew www.dieselcrew.com
Art of Strength www.artofstrength.com
Pavel Tsatsouline's Books: Power to the People, Enter the Kettlebell www.powerbypavel.com
Craig Ballantyne's newsletter www.turbulencetraining.com
Alwyn Cosgrove www.alwyncosgrove.com
Straight to the Bar www.straighttothebar.com
Gym Jones www.gymjones.com (Also search on youtube for the videos)
Crossfit www.crossfit.com
All of these sites/books have great information and motivational stuff. What they all have in common is about getting strong and fit and less about building the glam muscles. I have learned a ton about strength training and nutrition from reading these.
I don't necessarily have specific goals that I am trying to achieve ie. not running a race or competing in a show. I just want to continue to get stronger in all aspects. I am far from an elite athlete as well. My vice working against me is staying out too late partying and boozing. Trips to Vegas don't help this.
My workout plans are not prescribed which I know is not ideal (like going into a battle without a strategy) but I have developed kind of a mix and match approach depending on energy levels and how often I can make it to the gym. I do like to make sure that I train for Maximum effort, Dynamic Effort, Endurance and Flexibility. There is a great article for download on the Crossfit website that discusses What is Fitness? Long but very worthwhile reading.