Today's course de jour was hill sprints. Not a ton of them, but enough that Liam tried to quit more than once. I also met Jason, a friend of Mark (who was also there). He seems cool. I liked him.
We started off with a simple jog with plyos for a warm up. Then, we started the sprints.
- 3 sprints up the Vollrath bowl.
30 second rest
-3 sprints up the bowl, but on a flat the next person can yell left or right and you have to change direction and get up to a full sprint.
1 minute rest
- 2 back pedal to the first crest, turn and sprint
-bear crawl until the next person yells sprint, then through to the top
-jump up hill until the next person yells sprint, then through to the top
-bear crawl, sprint on command
We then moved to the flat portion where I set up 4 cones, each 8 yards apart. What we performed here are essentially football routes.
-flat sprint (go route)
-sprint 8 yards, turn 45 degrees for 3 yards, turn back to the middle of the field and sprint (double move, post)
-3 cut 90 degrees at the 8 yard cone (square route)
-2 run to the 8 yard cone, stop and turn around , then turn back around and sprint through the 30(ish) yard cone. (hook and ladder)
We then went back to the hill where Liam and I partnered against Mark and Jason. I raced Mark to the top of the hill, whereupon we called to our teammates and Liam raced Jason up the hill. Their team one the first 'relay,' so then Liam and Jason went first and Liam got to call go. I raced Mark up, and we won the second, so for the third, we all ran up at the same time, and the last one to finish had to run another hill sprint, and so did their teammate. I pushed Liam through it (literally. I had my hand on his back the first 2 hills), and we won! Barely 20 sprints, but it was taxing and challenging, and I need to keep doing it, but with shorter breaks so that my cardio really gets good, like what Chip Kelly is doing with the Eagles!
Tuesday, April 30, 2013
Sunday, April 28, 2013
I either need to work less or prioritize better
I did not post yesterday's workout yesterday, so it will be posted today.
Mark and I were without Liam this time, but we made do. We decided another speed round was in the works, so we put together our workout.
1- 5 laps of a cone drill. Run 5 yards forward, turn to your 4:30, run 3 yards, turn to your 9 o'clock, run around that cone, then turn what would be about 5 o'clock to run back to the first cone.
2- 10 burpee/pushup/dumbbell raises that Mark calls Gavins. 5 of each arm with the 35 lbs DB.
3- 15 pull ups
4- 20 corn feed bag clean and press
5- 25 hang cleans with 55lbs barbell
6- 30 40lbs KB swings
7- 35 pushups
8- 40 stump jumps (like box jumps, but we don't have a good box)
9-15 reverse order (pushups, kb swings... laps)
Mark went first, and I started once he had completed the first two exercises. There was only a slight hold up as I was finishing my first set of pushups and he was about to start his second, but it was only a couple seconds, so it went very well. We completed the 320 reps in about 13:30 minutes each. We both really need to get better at the pull ups, though.
Then there was today. I got a sun burn today. It stings. I had 2:30 hours of football practice, and I will freely admit that I dropped some catchable balls. I need to work on my hand eye coordination, but I grasped the offensive schemes fairly well, and learned some new plays and formations. I need to drastically improve my short area quickness and explosiveness, though. When I stick my foot in the ground to turn up field, there is nothing there to suggest that anyone not on greased wheels would miss me. So, we will do more sprints, jumps, and reaction/explosion drills at our workouts. Let's hope Mark and Liam are game.
Mark and I were without Liam this time, but we made do. We decided another speed round was in the works, so we put together our workout.
1- 5 laps of a cone drill. Run 5 yards forward, turn to your 4:30, run 3 yards, turn to your 9 o'clock, run around that cone, then turn what would be about 5 o'clock to run back to the first cone.
2- 10 burpee/pushup/dumbbell raises that Mark calls Gavins. 5 of each arm with the 35 lbs DB.
3- 15 pull ups
4- 20 corn feed bag clean and press
5- 25 hang cleans with 55lbs barbell
6- 30 40lbs KB swings
7- 35 pushups
8- 40 stump jumps (like box jumps, but we don't have a good box)
9-15 reverse order (pushups, kb swings... laps)
Mark went first, and I started once he had completed the first two exercises. There was only a slight hold up as I was finishing my first set of pushups and he was about to start his second, but it was only a couple seconds, so it went very well. We completed the 320 reps in about 13:30 minutes each. We both really need to get better at the pull ups, though.
Then there was today. I got a sun burn today. It stings. I had 2:30 hours of football practice, and I will freely admit that I dropped some catchable balls. I need to work on my hand eye coordination, but I grasped the offensive schemes fairly well, and learned some new plays and formations. I need to drastically improve my short area quickness and explosiveness, though. When I stick my foot in the ground to turn up field, there is nothing there to suggest that anyone not on greased wheels would miss me. So, we will do more sprints, jumps, and reaction/explosion drills at our workouts. Let's hope Mark and Liam are game.
Friday, April 26, 2013
Aaaaaand strip!!!
First shirtless run of the year, and it is nearly May. Bah! Bloody weather.
So, to start things out, I ran to PF. It was a lovely evening, and I found that my legs seemed weaker than my lungs. Okay, fine. I got to PF, and immediately went to get a drink, then headed over to the tricep extension where I did 10 reps of 140. Then I headed over to the DBs and picked up the 12.5's, and did 20 3-way curls. Drink. 165 on the seated row machine, then 12 reps of 15lbs DB front and lateral raises. Drink. 10 reps 170lbs lat pull down machine, 30 overhead presses with 20lbs DBs, drink. 10 myotatic crunch, 10 45lbs DBs flies, drink. 10 35lbs DBs swing press each arm, 5 weighted (2 35lbs DBs) lunges with sprinters knee raise each leg. Drink. A purple tootie frutie later I was running back home. All in all, 6 miles of running, 20 minutes of 'lifting' and an hour gone from my night. what to do now? Oh, go to bed because I have another workout in 8 hours and a charity auction tomorrow night. Ta-ta!
So, to start things out, I ran to PF. It was a lovely evening, and I found that my legs seemed weaker than my lungs. Okay, fine. I got to PF, and immediately went to get a drink, then headed over to the tricep extension where I did 10 reps of 140. Then I headed over to the DBs and picked up the 12.5's, and did 20 3-way curls. Drink. 165 on the seated row machine, then 12 reps of 15lbs DB front and lateral raises. Drink. 10 reps 170lbs lat pull down machine, 30 overhead presses with 20lbs DBs, drink. 10 myotatic crunch, 10 45lbs DBs flies, drink. 10 35lbs DBs swing press each arm, 5 weighted (2 35lbs DBs) lunges with sprinters knee raise each leg. Drink. A purple tootie frutie later I was running back home. All in all, 6 miles of running, 20 minutes of 'lifting' and an hour gone from my night. what to do now? Oh, go to bed because I have another workout in 8 hours and a charity auction tomorrow night. Ta-ta!
its all about speed!
Last night's workout was somewhat intriguing. We were looking forward to having 5 people, but Jason wanted to watch the NFL draft, and Jayson was home sick, so it was Liam, Mark, and me again. We attempted to do as many reps as fast as we could again, but there was far too long a break between the running and the start of the workout to make it really tiring. Oh well. That is some knowledge to be used next time.
Our warm up was a very simple.1- a) 15 air squats b) high knees c) pushups.
We then went outside to the driveway. Mark was worried about me running on a possibly broken foot, so he cut out the cycle sprints, and instead we did resistance runs. A partner wrapped a resistance band around your waist and pulled while you ran forward. Very important; we wanted good form. Forward lean, knee drive, on the toes, powerful arm swing, and quick feet. The cycle was the resistor switched to the runner, the runner rested, and the rester resisted. We did 5 each.
We came back inside and deliberated and came up with a 4 set workout that we would go through quickly
1- a) 25 squats with the corn feed bag. Clean the bag to the left shoulder, down, clean to the right, and that is one rep. b) flutter kicks for lower abs. c) skull crushers with 35lbs DB
2- a) 35 squat press with corn feed b) one legged airplane rows with 40 lbs KB c) pushups
3- a) 50 KB swings b) standing oblique crunches c) seated Russian twist. You sit with you butt a the end of the bench, lock your feet under the rack bar, and then twist to one side and hold it for 3 seconds. Twist to the other side and hold it for three seconds.
4- a) 25 lateral hops over feed bags b) straight leg crunches with feet raised 6 inches c) 35lbs lunges with sprinter knee raise
at the end of what was supposed to be the final set, Mark and I agreed we were not worn out, so we picked what we deemed to be the hardest set and came up with
5- a) 35 squats with feed bag to shoulders b) flutter kicks c) Russian twists
Once that was concluded, we did our max out (M-47, L-30, G-67) and called it a night.
Things I am finding out; I no longer know what sort of shape I am in. I need to figure out how to increase my aerobic without simply running. I like the effect the workouts were having originally. I could feel that I could breath better and noticed an increase in lung capacity. We may have stagnated at this point, so I think we need some workouts to shake things up. I will spend today brain storming some new compound techniques and see what I can throw at us for Saturday morning.
Our warm up was a very simple.1- a) 15 air squats b) high knees c) pushups.
We then went outside to the driveway. Mark was worried about me running on a possibly broken foot, so he cut out the cycle sprints, and instead we did resistance runs. A partner wrapped a resistance band around your waist and pulled while you ran forward. Very important; we wanted good form. Forward lean, knee drive, on the toes, powerful arm swing, and quick feet. The cycle was the resistor switched to the runner, the runner rested, and the rester resisted. We did 5 each.
We came back inside and deliberated and came up with a 4 set workout that we would go through quickly
1- a) 25 squats with the corn feed bag. Clean the bag to the left shoulder, down, clean to the right, and that is one rep. b) flutter kicks for lower abs. c) skull crushers with 35lbs DB
2- a) 35 squat press with corn feed b) one legged airplane rows with 40 lbs KB c) pushups
3- a) 50 KB swings b) standing oblique crunches c) seated Russian twist. You sit with you butt a the end of the bench, lock your feet under the rack bar, and then twist to one side and hold it for 3 seconds. Twist to the other side and hold it for three seconds.
4- a) 25 lateral hops over feed bags b) straight leg crunches with feet raised 6 inches c) 35lbs lunges with sprinter knee raise
at the end of what was supposed to be the final set, Mark and I agreed we were not worn out, so we picked what we deemed to be the hardest set and came up with
5- a) 35 squats with feed bag to shoulders b) flutter kicks c) Russian twists
Once that was concluded, we did our max out (M-47, L-30, G-67) and called it a night.
Things I am finding out; I no longer know what sort of shape I am in. I need to figure out how to increase my aerobic without simply running. I like the effect the workouts were having originally. I could feel that I could breath better and noticed an increase in lung capacity. We may have stagnated at this point, so I think we need some workouts to shake things up. I will spend today brain storming some new compound techniques and see what I can throw at us for Saturday morning.
Tuesday, April 23, 2013
a day late and a pound off
I have been moderately surprised at the successes of these farm house workouts at Mark's house, but I still feel like I need to do more, so yesterday I went back to Planet Fitness for the first time in about 2 weeks. I haven't bench pressed in a while, so I decided to give that a go. I warmed up with 5 reps of 235, then 2 of 260. After a brief break where I went and change the direct payment for my Planet Fitness monthly payment, I came back and did a rep of 290, then after a shorter break, I did 305 once. I could tell while I was doing it that I was definitely weaker in the shoulders than I used to be, so I grabbed the 50 lbs DBs and pumped out ten wide chest presses. After that, I was somewhat just making things up as I went along, so I did 20 3 point curls with 12.5lbs DBs, went and did 20 dips, put the leg press machine to 290 and did 50 toe raises, then went back to the bench and did 5 reps of 225 wide grip, and I think I may have called it quits after that, but I do not remember.
I weighed myself afterwards, and after a week of eating absolute crap for 6 straight days (probably 32 donuts, 7 cans of pringles, 9 bags of M&Ms, 3 big boxes of Fudge Rounds, and maybe 2 meals with eggs, 1 of spaghetti, and a slice of ham in there), I weighed 178.8, down 3 lbs from a week and a half ago. I also looked somewhat big and intimidating in the mirrors (but I don't know about in real life). I do have a bit of a spare tire which gives me some slight love handles, but the workouts I did very effectively kept me in good visual fitness considering the crap I was ingesting. This stuff works!
I weighed myself afterwards, and after a week of eating absolute crap for 6 straight days (probably 32 donuts, 7 cans of pringles, 9 bags of M&Ms, 3 big boxes of Fudge Rounds, and maybe 2 meals with eggs, 1 of spaghetti, and a slice of ham in there), I weighed 178.8, down 3 lbs from a week and a half ago. I also looked somewhat big and intimidating in the mirrors (but I don't know about in real life). I do have a bit of a spare tire which gives me some slight love handles, but the workouts I did very effectively kept me in good visual fitness considering the crap I was ingesting. This stuff works!
Saturday, April 20, 2013
Just one bite? Nope, my body isn't ready for food.
I was close today. real close. Close enough that a single bite of nutty bread french toast almost tipped the entire internal balance I had. It was a tough one this morning.
Back in the barn, Liam, Mark, and me.
Warm up - a) 15 slow and controlled deep squats. b) Double jumping jacks or jump roping c) upright row with 55lbs barbell. Repeat.
1- Driveway sprints again. 10 reps each for 30 as a team. Hoorah!
2- a) 10 burpee/jump/pushups that Mark affectionately calls "Gavins" where we hop over a feed bag, then a second, turn around, drop down and do a pushup, back up, over, over, turn around, back down, pushup, up, and that is one rep. b) bent over row with 40 lbs KB c) goblet squats with 35 lbs DB.
3- a) Pull ups (20 for Gavin, 16 for Mark, 12 for Liam) b) Squat press with the bag of corn feed c) Myotatic crunch
4- same as 3 except pull ups were 16, 12, 8
5- a) 35 KB swings b) a jump then lateral jump cone agility thingy c) weighted shrugs with 5 gallons of wheat
6- see '5'
7- a) feed bag power clean x35 b) 38lbs barbell curls c) standing zumba oblique/ab crunch with rugby ball
8- '7' but 30 reps
9-13 as the previous set, but 5 reps fewer of KB swings
14- driveway sprints. 5 each, 15 team reps, BUT we did back pedal at the turn around point starting with team rep 4. It sucked!
15- MAX OUT!!!
Pushups (1 break of 5 seconds allowed) Mark- 54 pushups (good depth, tends to not lock out on top) Liam- 50 (terrible depth, tends to lock out) Gavin- 62 (I try to focus on getting depth and locking out, but I don't know how good I am at it)
Pull Ups (no breaks allowed) M-10 L-5 (40 degrees to start, 15 by the end) G-10 (did not fully extend on the descent)
the workout took over an hour, which is far too long. We need to shorten it up and stay explosive the entire workout. Any suggestions from the 1 person who read this post?
Back in the barn, Liam, Mark, and me.
Warm up - a) 15 slow and controlled deep squats. b) Double jumping jacks or jump roping c) upright row with 55lbs barbell. Repeat.
1- Driveway sprints again. 10 reps each for 30 as a team. Hoorah!
2- a) 10 burpee/jump/pushups that Mark affectionately calls "Gavins" where we hop over a feed bag, then a second, turn around, drop down and do a pushup, back up, over, over, turn around, back down, pushup, up, and that is one rep. b) bent over row with 40 lbs KB c) goblet squats with 35 lbs DB.
3- a) Pull ups (20 for Gavin, 16 for Mark, 12 for Liam) b) Squat press with the bag of corn feed c) Myotatic crunch
4- same as 3 except pull ups were 16, 12, 8
5- a) 35 KB swings b) a jump then lateral jump cone agility thingy c) weighted shrugs with 5 gallons of wheat
6- see '5'
7- a) feed bag power clean x35 b) 38lbs barbell curls c) standing zumba oblique/ab crunch with rugby ball
8- '7' but 30 reps
9-13 as the previous set, but 5 reps fewer of KB swings
14- driveway sprints. 5 each, 15 team reps, BUT we did back pedal at the turn around point starting with team rep 4. It sucked!
15- MAX OUT!!!
Pushups (1 break of 5 seconds allowed) Mark- 54 pushups (good depth, tends to not lock out on top) Liam- 50 (terrible depth, tends to lock out) Gavin- 62 (I try to focus on getting depth and locking out, but I don't know how good I am at it)
Pull Ups (no breaks allowed) M-10 L-5 (40 degrees to start, 15 by the end) G-10 (did not fully extend on the descent)
the workout took over an hour, which is far too long. We need to shorten it up and stay explosive the entire workout. Any suggestions from the 1 person who read this post?
Tuesday, April 16, 2013
We'll make'em puke yet!
First, a news update from Rugby; we won our first match 21-8, then lost 24-0. I thought they were all one game, but it was split into 2, so we are now 1-1. Awesome! Also, Liam and Mark are now in the process of joining the team, which I am very excited about.
Speaking of those two, we worked out again tonight. We started with a nice rotation of...
1- a) 15 air squats b) push ups c)and a third workout I just bloody can't remember... poo.
2- We then did rotation sprints, which meant you ran twice as long as you rested. A set of 10 each for a team total of 30 sprints.
3- a) Sprinter lunges with 35lbs dumbbell, 10 on each leg. b) myotatic crunch c) flutter kicks.
4- repeat '3'
5- a) clean and press corn feed bag 30 times b) lateral hops over the feed bag c) bent over row with 40lbs KB
6- repeat '5', but with 14 'speed reps' for the clean and press
7- As a rester set, we did trunk twist rotations combining standing ab workout with a rugby pass. 15 reps.
8- a)full burpee, which is a pushup to burpee, then grab the 35lbs dumbbell and clean and press it, down, pushup, burpee, other hand clean and press, and that is one rep. 10 reps. b) 38lbs curls c) 40lbs KB swing
9- shoulder shrugs with 40lbs jugs in each hand, 30 reps. b) goblet squats with 35lbs dumbbell. c) overhead press with 56 lbs barbell. repeat, but with 25 reps shrugs, then 20, down through 5 reps.
10- that is it... time to sprint again! 21 team reps.
11- time to max out. We were given one 5 second break to complete the max out.
Liam-50 (new PR)
Mark- 67 (new pr)
Gavin- 78 (new PR, new Barn Record).
Then we said our goodbyes, and called it a night.
One more thing; during the max sets, I chose Gaelic Storm songs for each person. Liam worked out to Marching Free (Chicken Boxer), I had Scalliwag (Wellies), and Mark did Alligator Arms (Boxer), just ofr the irony.
Speaking of those two, we worked out again tonight. We started with a nice rotation of...
1- a) 15 air squats b) push ups c)and a third workout I just bloody can't remember... poo.
2- We then did rotation sprints, which meant you ran twice as long as you rested. A set of 10 each for a team total of 30 sprints.
3- a) Sprinter lunges with 35lbs dumbbell, 10 on each leg. b) myotatic crunch c) flutter kicks.
4- repeat '3'
5- a) clean and press corn feed bag 30 times b) lateral hops over the feed bag c) bent over row with 40lbs KB
6- repeat '5', but with 14 'speed reps' for the clean and press
7- As a rester set, we did trunk twist rotations combining standing ab workout with a rugby pass. 15 reps.
8- a)full burpee, which is a pushup to burpee, then grab the 35lbs dumbbell and clean and press it, down, pushup, burpee, other hand clean and press, and that is one rep. 10 reps. b) 38lbs curls c) 40lbs KB swing
9- shoulder shrugs with 40lbs jugs in each hand, 30 reps. b) goblet squats with 35lbs dumbbell. c) overhead press with 56 lbs barbell. repeat, but with 25 reps shrugs, then 20, down through 5 reps.
10- that is it... time to sprint again! 21 team reps.
11- time to max out. We were given one 5 second break to complete the max out.
Liam-50 (new PR)
Mark- 67 (new pr)
Gavin- 78 (new PR, new Barn Record).
Then we said our goodbyes, and called it a night.
One more thing; during the max sets, I chose Gaelic Storm songs for each person. Liam worked out to Marching Free (Chicken Boxer), I had Scalliwag (Wellies), and Mark did Alligator Arms (Boxer), just ofr the irony.
Sunday, April 14, 2013
Watch the knees, watch the knees!! OH!!!... is it supposed to just hang there like that?
First, I posted this a day late. Forgive me!
We lost our first rugby match of the season, but we were out muscled, out disciplined, and their whole team is far more experienced and just plain bigger. It all fell apart when Blazen, our backs Captain, sat out the final ten minutes. They took our 13 point lead and crushed it into the dust without him on the field and we fell 21-32. I had a try, a couple good tackles, and took contact pretty well, but the pitch was really, really in not good condition. My knee and ankles got torqued to Bemidji State University and back as 12 guys dove right into my legs whenever there was a pile up, or twisting an ankle on a poor form tackle, then I punched a team mate by accident as I flew into a tackle, took a wicked stiff arm into the throat, and everyone was bleeding out their nose or from their lips. It was tons of fun!
Not to be a pansy (I limped off the field after the defeat to the after party Brat fry), that night, less than 6 hours after the conclusion of the game, I was back in Mark's barn, and we had a guest with us this evening. Liam joined us for our workout. Liam is 17, 6 feet tall, 175 lbs, and in not overly good shape because he punctured his lungs falling out of a tree two years ago. We decided to go upper body heavy on the evening because of my swollen ankle and knee, so we warmed up with...
1- a)15 pull ups b)jump roping and c) fast push ups. The rest of the night went somewhat slow as we determined which workouts to do with Liam, and which to avoid with my twacked to Hades leg, so their was quite a bit of breaking between sets to deliberate, but we did...
2- a) 40 shoulder shrugs with 5 gallon buckets of feed in each hand b) myotatic sit ups c) air squats.
3- This set was the same as the previous
4- a) 40 pushups b) squat press with the bag of corn feed c) jump roping for me, double jacks for the other guys.
5- same as 4, but the pushups were as fast as you could go (Liam did 16 of his allotted 17, so I made up for him by doing 31, then Mark finished with the 25)
6- a) 10 band assisted oblique crunch/chest fly each side b) KB swings with the 35lbs dumbbell c) bent over row with the 40lbs KB weight.
7- same set, but with 12 reps of the bands each arm
8- after some slight deliberation, we decided to head into the black of the night and run Mark's driveway in a relay. We went about 90-95% (or as fast as sprained ankles could control, sorry for being a pansy) and ran the U-bend he has for a driveway. When we got to the other end of it, we stopped, turned around and ran back. As soon as the first person (Liam, in this case) turned, the second person (Mark) took off. Once 1 (Liam) returned to the starting line, 3 (Gavin... oh, that is me!) ran. When 2 finished, 1 went again, then 2 went when 3 came back, etc. It was a good workout, and we spent twice as much time running as resting. We did a total of 15 sets between the 3 of us (it was to be 5 each, but Liam didnt go past 4, so Mark ran an extra one to make up for it). We went back into the barn and finished off with our standard...
9- Max outs! Pull ups (M-15, G-21, L-6) then pushups (M-57, which was a new record!!!, G-76, which broke Marks record... sorry! L-30). We called it a night, had a drink, and went home. What a night!
We lost our first rugby match of the season, but we were out muscled, out disciplined, and their whole team is far more experienced and just plain bigger. It all fell apart when Blazen, our backs Captain, sat out the final ten minutes. They took our 13 point lead and crushed it into the dust without him on the field and we fell 21-32. I had a try, a couple good tackles, and took contact pretty well, but the pitch was really, really in not good condition. My knee and ankles got torqued to Bemidji State University and back as 12 guys dove right into my legs whenever there was a pile up, or twisting an ankle on a poor form tackle, then I punched a team mate by accident as I flew into a tackle, took a wicked stiff arm into the throat, and everyone was bleeding out their nose or from their lips. It was tons of fun!
Not to be a pansy (I limped off the field after the defeat to the after party Brat fry), that night, less than 6 hours after the conclusion of the game, I was back in Mark's barn, and we had a guest with us this evening. Liam joined us for our workout. Liam is 17, 6 feet tall, 175 lbs, and in not overly good shape because he punctured his lungs falling out of a tree two years ago. We decided to go upper body heavy on the evening because of my swollen ankle and knee, so we warmed up with...
1- a)15 pull ups b)jump roping and c) fast push ups. The rest of the night went somewhat slow as we determined which workouts to do with Liam, and which to avoid with my twacked to Hades leg, so their was quite a bit of breaking between sets to deliberate, but we did...
2- a) 40 shoulder shrugs with 5 gallon buckets of feed in each hand b) myotatic sit ups c) air squats.
3- This set was the same as the previous
4- a) 40 pushups b) squat press with the bag of corn feed c) jump roping for me, double jacks for the other guys.
5- same as 4, but the pushups were as fast as you could go (Liam did 16 of his allotted 17, so I made up for him by doing 31, then Mark finished with the 25)
6- a) 10 band assisted oblique crunch/chest fly each side b) KB swings with the 35lbs dumbbell c) bent over row with the 40lbs KB weight.
7- same set, but with 12 reps of the bands each arm
8- after some slight deliberation, we decided to head into the black of the night and run Mark's driveway in a relay. We went about 90-95% (or as fast as sprained ankles could control, sorry for being a pansy) and ran the U-bend he has for a driveway. When we got to the other end of it, we stopped, turned around and ran back. As soon as the first person (Liam, in this case) turned, the second person (Mark) took off. Once 1 (Liam) returned to the starting line, 3 (Gavin... oh, that is me!) ran. When 2 finished, 1 went again, then 2 went when 3 came back, etc. It was a good workout, and we spent twice as much time running as resting. We did a total of 15 sets between the 3 of us (it was to be 5 each, but Liam didnt go past 4, so Mark ran an extra one to make up for it). We went back into the barn and finished off with our standard...
9- Max outs! Pull ups (M-15, G-21, L-6) then pushups (M-57, which was a new record!!!, G-76, which broke Marks record... sorry! L-30). We called it a night, had a drink, and went home. What a night!
Thursday, April 11, 2013
Last sprint before the games begin
My first rugby tournement is this weekend, so Mark and I went to town tonight. We did...
1- a)25 reps of 110lbs deadlift while the other person did b) pushups (I did 40)
2- a) 35lbs DB squat press variation, 10 reps each arm or b) push a 75lbs feed bag across the floor as fast as you can.
3- a) 35lbs DB bent over row, 20 each arm or b) plyo jumps
we did these with minimal rest between (maybe 15 seconds), then waited about 45 seconds to a minute and repeated the whole thing (i did 36 puhsups the second time)
After quite a break, maybe 7 minutes of talking and deciding what to do next, we did...
a) 40 KB swings or b) corn feed bag clean and press. Whoever did the most reps of the clean and press, got to rest first for the ab workout. Mark got 36, then I did 37, so he did the ab workout first. We did a myotatic crunch variation.
To finish off, we did a) slow pushups to failure (i did 31) or b) jump rope, then stretching to kick the lactic acid in the face. It was tough, it was fun, and I can't wait for Saturdays games!
1- a)25 reps of 110lbs deadlift while the other person did b) pushups (I did 40)
2- a) 35lbs DB squat press variation, 10 reps each arm or b) push a 75lbs feed bag across the floor as fast as you can.
3- a) 35lbs DB bent over row, 20 each arm or b) plyo jumps
we did these with minimal rest between (maybe 15 seconds), then waited about 45 seconds to a minute and repeated the whole thing (i did 36 puhsups the second time)
After quite a break, maybe 7 minutes of talking and deciding what to do next, we did...
a) 40 KB swings or b) corn feed bag clean and press. Whoever did the most reps of the clean and press, got to rest first for the ab workout. Mark got 36, then I did 37, so he did the ab workout first. We did a myotatic crunch variation.
To finish off, we did a) slow pushups to failure (i did 31) or b) jump rope, then stretching to kick the lactic acid in the face. It was tough, it was fun, and I can't wait for Saturdays games!
Tuesday, April 9, 2013
just rugby
Today's main workout involved and hour and a half of hitting other men at full speed while tossing a rather egg shaped ball back and forth. My neck hurts rather a lot. Due to the lack of overall 'workout feel' I got from rugby practice this evening, I added some resistance training with bands and will conclude my night with 2 sets of 20 pull ups, one set overhand, the second set underhand. That is all that I did today, aside from eat like a pig. My self control got kicked in the face this month.
Monday, April 8, 2013
Just a normal day at the office.
Tonight, my mom and I worked out. Not really together, but we encourage each other to be there by going there, so essentially, we worked out together.
Tonight, I performed minimalist workout plan B.
1) 1 leg Romanian Deadlift (50 lbs, 10 reps each leg)
2) Lat pull down (165lbs, 10 reps)
3) Swiss ball hamstring curls (10 reps of each both legs, right, left)
4) plank holds (60 secs front, 45 each side)
5) KB swings (50lbs,40 reps).
I performed it straight through, got a drink, then did it again. there were pauses for cleaning equipment between sets. I finished off the night with some bench press, cause I am a bit of a lunk.
1x3 255, 1x2 275
1x2 295, 1x5 225 narrow grip
Then, I came home and ate a bag of snickers... frick my self control!
Tonight, I performed minimalist workout plan B.
1) 1 leg Romanian Deadlift (50 lbs, 10 reps each leg)
2) Lat pull down (165lbs, 10 reps)
3) Swiss ball hamstring curls (10 reps of each both legs, right, left)
4) plank holds (60 secs front, 45 each side)
5) KB swings (50lbs,40 reps).
I performed it straight through, got a drink, then did it again. there were pauses for cleaning equipment between sets. I finished off the night with some bench press, cause I am a bit of a lunk.
1x3 255, 1x2 275
1x2 295, 1x5 225 narrow grip
Then, I came home and ate a bag of snickers... frick my self control!
Saturday, April 6, 2013
The 300 workout!!! well, actually we only did 245 reps...
Mark and my plan for this morning was simple; 25 pull ups, 50 dead-lifts of 135 lbs, 50 pushups, 50 box jumps, 50 wipers with 135 lbs, 50 clean and press with 35lbs, then 25 pull ups again, all within 20 minutes. Well, we figured we wouldn't be able to do it, so we decided 15 pull ups and 35 of everything else in 15 minutes should push us very well. By the time I showed up at Mark's house, I was informed he did not bring his weights into the barn, so we did another farm workout, but this one we timed!
5 laps around his orchard, 10 overhead squats with a bag of corn feed, 15 pull ups, 20 squat presses with the feed bag, 25 kettle bell swings, 30 pushups, 35 stump jumps, then the pushups again, then the swings, then the press, then pull, squat, laps. I did it in 15 and a half minutes. and I was pretty nigh dead. But I did it in my new Nike Frees, so I felt better. Maybe by next week we will do the actual 300 workout, but still toned down to the lower reps for now.
Keep pumping everyone!
5 laps around his orchard, 10 overhead squats with a bag of corn feed, 15 pull ups, 20 squat presses with the feed bag, 25 kettle bell swings, 30 pushups, 35 stump jumps, then the pushups again, then the swings, then the press, then pull, squat, laps. I did it in 15 and a half minutes. and I was pretty nigh dead. But I did it in my new Nike Frees, so I felt better. Maybe by next week we will do the actual 300 workout, but still toned down to the lower reps for now.
Keep pumping everyone!
Wednesday, April 3, 2013
Drat! Lost it again!
I have noticed an interesting trend at Planet Fitness; any time I wear my earrings while bench pressing, no one has removed my weights and seized control of my bench. If I don't wear them, my bench is usurped about half the time. I did not wear them tonight. I lost my bench.
To the workout! I got to PF and right away headed to the benches, but they were all in use, so I went to the machines where I set up the tricep extension low to the ground with 65 lbs on each arm. I did 12 reps of a standing forward pushing lift to work my chest, shoulders, and triceps. I did an ab workout, 15 reps of Myotatic crunch, then headed back over to the machine and did 10 reps at 80 lbs. After this, I went over to a free weight bench and did 10 reps of 70 lbs dumbbell bench after a slight break. By this time, a bench press station was available, so I set up 245 and did 4 reps, then immediately did 275 twice. After a 5 minute break or so of drinking and an ab workout, I did 1 rep of 295. After another long break of just stretching, I did 1 rep of 305. Another break, more stretching, I did 1 of 305 again, dropped it to 275 and did it once, then dropped it to 225 and did 5 wide grip. I went and stretched again, but upon coming back my bench had been taken, so I went and did 15 dips, and called it a night.
Decently easy night, took my time, and just tried to take up my measurable weight. Good day in the 'office.'
To the workout! I got to PF and right away headed to the benches, but they were all in use, so I went to the machines where I set up the tricep extension low to the ground with 65 lbs on each arm. I did 12 reps of a standing forward pushing lift to work my chest, shoulders, and triceps. I did an ab workout, 15 reps of Myotatic crunch, then headed back over to the machine and did 10 reps at 80 lbs. After this, I went over to a free weight bench and did 10 reps of 70 lbs dumbbell bench after a slight break. By this time, a bench press station was available, so I set up 245 and did 4 reps, then immediately did 275 twice. After a 5 minute break or so of drinking and an ab workout, I did 1 rep of 295. After another long break of just stretching, I did 1 rep of 305. Another break, more stretching, I did 1 of 305 again, dropped it to 275 and did it once, then dropped it to 225 and did 5 wide grip. I went and stretched again, but upon coming back my bench had been taken, so I went and did 15 dips, and called it a night.
Decently easy night, took my time, and just tried to take up my measurable weight. Good day in the 'office.'
Tuesday, April 2, 2013
I have never puked from a workout...
... but I could feel it coming up tonight.
Mark and I were at it again tonight. After an hour of rugby practice where we ran and hit, shuffled and leaped around, I took two hours to go to a meeting, then headed back out to the farm for another round of workouts. We didn't have a pull up bar because he had to corral his calf in the pen so we did...
...1- a) 50 jumping jacks while the other person did b) squat press with the 35 pound sack of corn feed (I did 15).
2- a) 35 kettlebell swings with a 40 pound weight and b) hop over the feed bag, then hop over the second feed bag, then turn around, drop down and do a push up (I did 10).
3- we were a little tired, so we did 2 minutes of Russian twists handing off a 10 pound weight, 1 minute in each direction.
4- Our next workout was a) 70 pushups, as fast as you can manage while the other person did b) squats while holding the corn feed bag (I did 60 squats).
5- a) we lateraled over the feed bag, lateraled over the second, then backed up half a step, crouched down and lateraled the other direction hitting the feed bags as we went past, stutter stopped, and did it again in reverse a total of 10 times while the other person did b) 10 lbs dumbbell front and lateral raises to exercise our shoulders (I did 8).
6- We decided to call it quits by having a friendly competition; last one to do 50 squat jumps had to max out for push ups first. I lost and did...
7- 50 pushups. Mark followed and did 46.
I once again forgot to time the workout, but we will try and remember for next time!
Mark and I were at it again tonight. After an hour of rugby practice where we ran and hit, shuffled and leaped around, I took two hours to go to a meeting, then headed back out to the farm for another round of workouts. We didn't have a pull up bar because he had to corral his calf in the pen so we did...
...1- a) 50 jumping jacks while the other person did b) squat press with the 35 pound sack of corn feed (I did 15).
2- a) 35 kettlebell swings with a 40 pound weight and b) hop over the feed bag, then hop over the second feed bag, then turn around, drop down and do a push up (I did 10).
3- we were a little tired, so we did 2 minutes of Russian twists handing off a 10 pound weight, 1 minute in each direction.
4- Our next workout was a) 70 pushups, as fast as you can manage while the other person did b) squats while holding the corn feed bag (I did 60 squats).
5- a) we lateraled over the feed bag, lateraled over the second, then backed up half a step, crouched down and lateraled the other direction hitting the feed bags as we went past, stutter stopped, and did it again in reverse a total of 10 times while the other person did b) 10 lbs dumbbell front and lateral raises to exercise our shoulders (I did 8).
6- We decided to call it quits by having a friendly competition; last one to do 50 squat jumps had to max out for push ups first. I lost and did...
7- 50 pushups. Mark followed and did 46.
I once again forgot to time the workout, but we will try and remember for next time!
Monday, April 1, 2013
Is your Mummy your Buddy?
Tonight's workout was compliments of my mother. I was told that if I worked out with her at Planet Fitness, then she would take me home for a wonderful dinner of beef enchiladas. how could I resist? My I performed fitness plan A tonight, with a slight variation. Fitness Plan A is rather simple; I do dumbbell squat press, the a one legged bent over row, then lunges with knee raise, then wide grip push ups, then kettle-bell swings. I do 10 reps of each, then move directly to the next exercise. At the end of the set, I take my time to get a drink, then I do it again. Tonight my variation was doing bench press after my KB swings. Well, I did the DB squat press with 45 lbs dumbbells, the row with 70 lbs each arm, 40 lbs DBs for the lunge, 40 reps of the swings with a 50 lbs DB, then I did 4 reps of 265 on the bench. After the break, I did it all again, but only three reps on the bench. Then I did some ab workouts, then did 4 reps again on the bench. After another set of abs and tome toe raises, I did 8 narrow grip bench presses with 225 and called it a night.
I have also changed my dieting ideas. Since I know my methods for last month worked, I will be far less limited in my carbohydrate intake this month, but I will do air squats before my meals (about 30), as well as 60-90 minutes after them (about 45 reps). My hope is that the increase in activity will spark my body to send the food directly to muscle processing instead of sitting in my stomach simply waiting to be absorbed. I;m hoping this works out as well for me as last month.
I have also changed my dieting ideas. Since I know my methods for last month worked, I will be far less limited in my carbohydrate intake this month, but I will do air squats before my meals (about 30), as well as 60-90 minutes after them (about 45 reps). My hope is that the increase in activity will spark my body to send the food directly to muscle processing instead of sitting in my stomach simply waiting to be absorbed. I;m hoping this works out as well for me as last month.
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