May 31, 2009

Switched things in my workout around pretty significantly today. I guess maybe not that significant but am going to start trying out a new routine. Haven't got all the planning done at this stage but wanted to see how it will work today. The continuous superset for 5 minutes during this workout humbled me. I seem to have built up a significant amount of strength on low reps but I have horrible muscle endurance. The middle part of the workout should change that.

3 minutes rowing
5 minutes foam roller
8 minute joint mobility

Warm up set Deep Squats 8 reps @ 135#

5 minute Dynamic warm-up

1: Deep Squats
4 sets * 6 reps @ 185# (180s rest between sets)

5 minutes continuous superset
2A: Chin-ups
10, 6, 4 @ bodyweight, 6, 4, 3 @ Assist 40#

2B: DB Press
12, 9, 7, 6, 5, 4 @ 30# DB

180s rest

5 minutes continuous superset
3A: Bench Press
10, 8, 6, 5, 4 @ 135#

3B: Deadlift
10, 9, 8, 7, 6 @ 175# (grip was giving out before the rest from doing pull-ups, mental note not to do that combo again)

4: Decline bench crunches with Medicine Ball push
2 sets * 15 reps w/ 14# MB

5 minute rotator cuff & transverse abdominus rehab exercises
8 minute stretching and foam roller

May 29, 2009

First workout back after a travel week with a few late nights and long dinners. I just got the AMD product from Diesel Crew and am thinking of switching to that routine for a 12-16 week period. The science and logic behind it is great. Just need to finish reading it through in full and planning it out. Ended up doing the Russian ladders for a high volume workout. Finally got some chalk for my hands for deadlifts and it makes a huge difference in the callous department. I have added a couple of things to my warm-up: Kettlebell slingshots and Y, T, L, W rotator cuff exercises. I really need to get my left shoulder back at 100%.

5 minutes rowing
5 minutes foam rolling
10 minute warm-up/joint mobility

Alternating Set
1A: Bench Press
5 reps @ 135#, 4 sets * (4 reps @ 95#, 4 reps @ 145#, 3 reps @ 195#)

1B: Deadlift
5 reps @ 205#, 4 sets * (4 reps @ 135#, 4 reps @ 205#, 4 reps @ 275#)

10 minute cool-down/stretch/foam-roller

May 23, 2009

Morning workout today...uggghh. I just can not work out with the same intensity in the mornings. My body is so stiff and lethargic that it is very difficult. I lose my wind quicker and can't even touch my toes. As a result I spent a lot longer with foam rolling and joint-mobility today. Left shoulder is still really sore from the dynamic workout. Really need to concentrate on doing the rotator cuff and serratus anterior exercises to get it in shape. As a result am taking a break off pressing exercises today and just doing deadlifts. It is amazing how much more harder it is doing super- and alternating sets.

5 minute rowing
10 minutes foam-roller
15 minutes warm-up and joint-mobility

1. Deadlifts
10 sets * 5 reps @ 225, 265, 285, 305 (only 3 reps), 265, 265, 265, 245, 245, 225

Mental note that I really need to get some chalk for my hands. They are a disaster today after the kettlebell work yesterday and 10 sets of deadlifts.

May 22, 2009

Another patio workout since I was pressed for a bit of time to hang out and drink wine.

Warm-up: Tabata intervals for the duration of Diablo Rojo by Rodrigo y Gabriela (~6 min) Alternating jump rope and battling ropes

5 min joint mobility

1: Kettlebell Swings
3 sets * 25 reps @ 53#

Alternating Sets
2A: Rope Grip Pull-ups
4 sets * 6 reps @ bodyweight

2B: Kettlebell Snatches
3 sets * 10/10 reps @ 42#

3: Kettlebell Windmills
2 sets * 5/5 @ 42#, 1 set 10/10 @ 25#

5 minute cool-down

May 21, 2009

Blew off the gym yesterday to hang outside and drink wine by the fire with shan and play Bioshock. Suffering a bit of lack of motivation if I leave things too late in the day. I have to stop using the excuse of not going at the same time as shan because it is too busy because in reality the weightroom (especially the free weights) are never that busy. However, I must say that my pet peeve is when the personal trainers use the power racks for their clients who aren't doing anything involving the power rack. Whew...glad I got that off my chest.

Dynamic movement workout today. Most exercises are done with ~50% of 1RM:

5 minutes rowing
15 minutes foam roller/warm-up/joint mobility

Superset with minimal rest time (just set-up)
1A: Jump squats from box (lowering to sit on a box, release the hips and then explode up with feet, hopefully, leaving the ground)
10 sets * 2 reps @ 145#

1B: Dynamic Bench Press (reps fast as you can and you should hear the weights clanging at the top because of the speed)
8 sets * 3 reps @ 135#

Alternating Set
2A: Hang Power Clean to Press
5 sets * 3 reps @ 135#

2B: Pull-up burpees (see earlier post for video)
5 sets * 5 reps @ bodyweight

Superset
3A: Floor wipers
2 sets * 10 reps per side @ 135#

3B: Towel-grip bodyweight rows
2 sets * 10, 12 reps

5 minute stretch/foam-roller

May 18, 2009

Tweaked my neck/trap during deadlifts today. Should maybe check the ego and go a little lighter for a while until I can get things regular again.

4:30 Rowing (as long as U2s God - Part 2 remix)

Foam roller/warm-up/joint mobility complex

1A: Bench Press
5 reps @ 135#, 4 reps @ 225#, 5 reps @ 185#

1B: Kipping pull-ups (wide-grip)
2 sets * 10 reps @ bodyweight

2A: Deadlifts
5 reps @ 225#, 3 reps @ 315#, 5 reps @ 265#

2B: Kipping chin-ups
2 sets * 10 reps @ bodyweight

5 minute cool-down

May 17, 2009

Gorgeous day out today so ended up doing a quick outdoor workout but found it a little hot (26C).

10 minute warm-up

Tabata Interval 1:
KB swings 53# KB, Battling Ropes Alternating
Repeat 4 times

Tabata Interval 2:
KB snatches 42# KB Right then left, rope grip pull-ups, battling ropes
Repeat 2 times

Rope grip pull-ups (these were surprisingly hard)
4 sets of 5 at bodyweight

May 13, 2009

Felt like I was going to puke from pushing myself too hard at the end of the workout today. This could have been from not giving myself enough time between dinner and my workout however it is how I generally feel during my first workout when I return home from Vegas. Was planning on doing 5 minutes of Turkish Get-ups but it was not destined to happen today.

5 minute row
15 min foam roller/warm-up/joint-mobility

1A: Bench Press
5 sets * 5 reps @ 135, 195, 175, 175, 175#

1B: Wide-grip Pull-ups
5 sets * 5 reps @ bodyweight

2A: Deadlifts
5 sets * 5 reps @ 225, 285, 265, 265, 265#

2B: Wide-grip Pull-ups
5 sets * 5 reps @ bodyweight

May 7, 2009

Went to the gym late again tonight after a big meal and 2 beers and 2 glasses of wine. Luckily my warm-up revved up my metabolism and was feeling better for the lifting portion of the workout. Today was based on a Pavel "Power to the People" split based around percentages of your 5 rep max. First set is 90% then the next sets drop to 80% of your 5RM. I didn't do this on the Front Squats however since I haven't been doing that exercise enough to know what my 5RM is.

5 minutes rowing
15 minute foam roller/warm-up/joint-mobility

Alternating Sets
1A: Bench Press
5 @ 135#, 5 @ 205#, 5 @185#, 5 @ 185#

1B: Deadlift
5 @ 225#, 5 @ 295#, 5 @ 265#, 5 @ 265#

2A: Weighted Chin-ups
5 @ bodyweight, 4 @ 35#, 5 @ 25#, 5 @ 25# (went too heavy on these)

2B: Front Squats
5 @ 135#, 5 @ 135#, 5 @ 155#, 5 @ 175#

May 6, 2009

Mid-section was pretty sore today. Has to be those Turkish Get-ups. They are really humbling to do since I can't use much weight and can barely make it to the end of 5 minutes. Hit a bucket of balls at lunch today as well so I am not totally out of practice for golf tourney on Saturday in Vegas. Late night workout tonight but really want to start getting some interval work in on non-lifting days. Was reading an article from Pavel's newsletter talking about a cardio split like I did today. Don't know if my callouses can handle all the KB snatches though. At least not on consecutive days.

Cardio Day - 945PM-1035PM

5 minute rowing 2:30/500m pace
40# KB Snatch Tabata Interval (20s,10s,8 rounds)
8 minute bike @ >15mpg pace
4 minute rowing 2:30/500m pace
8 minute bike @ >15mpg pace
40# KB Alternating Single Arm Swings Tabata Interval

10 minute stretch

Cinco de Mayo - May 5, 2009

I laid off the Mexican and the tequila today and instead was hardcore and worked out twice! Was really sore yesterday from getting back into the swing of things on Sunday and ended up taking the day of work and pressure washing everything in sight for 4 hours. First workout today was quick and I didn't really expect to go to the gym tonight but Shan wanted to watch Dancing with the Stars and The Biggest Loser at the same time and the cardio equipment is perfect for that.

Early workout 11:50-12:20 - location: garage

Bodyweight circuit warm-up

Tabata interval #1 (20s work, 10s rest, 8 rounds)

Kettlebell Snatches, 42# KB (Have one of the Art of Strength Bulldog KBs that is adjustable hence the odd weight)

Tabata interval #2

Battling Ropes (various patterns) - this is much harder than it looks

Tabata interval #3

2 rounds jump rope alternating with 2 rounds 12# Medicine Ball slams for total of 8 rounds

Evening Workout

5 minute row

10 minute foam-roller/joint mobility

Superset:

1A: Grappler Press

5 sets * 5 reps @ 45# DBs

1B: Box Jumps

5 sets * 5 reps @ 30" box

Alternating Set

2A: Hang Power Cleans

5 sets * 5 reps @ 135#

2B: Jumping Pull-up/Burpee combination (killer!)

5 sets * 5 reps @ bodyweight

Here is a quick video:

3: Turkish Get Ups

5 minutes continuous with 30# KB

4: KB Windmills

2 sets * 8 reps / side @ 30#KB

15 minute stretching/cool-down

May 3, 2009

Finally! I got back into the gym today after a hiatus for hockey, skiing, travel and just overall lack of motivation. After the hockey tourney in Vegas I was VERY sore in my adductors, glutes and upper quads. It is unreal the difference in playing pick-up versus playing at game intensity. The dehydration and lack of cool-down/stretching probably didn't help either. The great news is that I had no problems with my right adductor muscle.

The next week I was skiing in Whistler for two days. Skiing was great but ended up slightly straining my left adductor. Will the injuries ever end?

The time off has been great for recovering as my shoulder and groin feel excellent now. The only problem is that during that time the diet has been horrible so not a good combination. Anyhow, felt good to get to the gym (besides the feeling like I was going to die at the end). Just did a light workout to get used to things again.

5 minutes Rowing

15 minute Foam roller/warm-up/joint-mobility

Superset 1:

1A: Bench Press

3 sets * 10 @ 135#, 10 @ 155#, 10 @ 155#

1B: Chin-ups

3 sets * 8,8,8 @ bodyweight

Superset 2:

2A: Deep Squats

2 sets * 10, 8 @ 135#

2B: Side Press

2 Sets * 8,6 @ 50#

Superset 3:

3A: Deadlift

2 sets * 6, 8 reps @225#

3B: Kneeling Cable Woodchop

2 sets * 10 reps per side @47.5#

4: Sledgehammer Halos

10 reps @ 10#