Our computer decided it hated us, so it slowly broke down over the course of 2 years. The sound card fried, it would randomly reboot itself, it would freeze up if you tried to type a word with more than 6 letters, and then it came to the conclusion that internet was overrated, so it didn’t allow it. Cool, computer, cool. You suck, you’re done now. Because of this, I have not been able to post my workouts, so here comes a longer than normal post.
Friday, May 3rd
I did a random assortment of bench pressing and other arm workouts, but I went fairly willy nilly around PF, so I don’t rightly remember what I did. There was some bench, some tricep extension, some 3 phase curls, and an ab workout or two.
Saturday, May 4th (May the 4th be with you!)
I sought inspiration for this workout from the web (thank goodness for work computers) and I came upon a 15 minute workout from Huffington Post that was supposed to be ‘intense’
Set 1- Front plank (60 seconds)/side plank (30 seconds each side)/squat hold (60 seconds)/lunge holds (30 seconds each leg)
We then got a 1 minute rest. Liam, Mark and I solved all the world’s financial problems during this period.
Set 2- 30 seconds high knees, 10 seconds rest, 30 seconds jumping jacks, 10 seconds rest. Repeat 4 times.
The monotony and lack of challenge that this set gave us caused us to forget our solutions for the economic quandary of the world. We decided a change of pace was in order.
Set 3- A football drill. We started with me as the ‘receiver’, Mark as the ‘quarterback’ and Liam as the ‘defender.’ At Mark’s call, I tried to run forward, but Liam opposed me with a ‘tackle pad’ or ‘kick boxing pad’ of sorts (it is really a LARPing shield, but don’t tell anyone). The ‘receiver’ pushed against the shield, then pushed it aside and ran the route, including sprinting through, then he would quickly jog to the throwing position as the defender had switched to receiver and thrower to defender. GO!!! We each got in 10 sprints. We were now breathing a little harder than before.
Set 4- Pushups with a twist… actually it was with a jump. Each pushup was down and when you got to the apex of the pushup you would throw your hands off the ground and ‘jump’ up, landing with your feet where your hands were. Drop back down, repeat. 15 reps/10 seconds rest/15 squat jumps/10 seconds rest. Repeat once.
Set 5- We went back to the cycle. Gavin-10 pull ups, Mark on pushups as fast as you can, Liam on squat jumps as fast as you can. 3 sets.
We finished with max pushups on a decline, and then max pull ups. Ces Viola! (forgive the lack of accent marks)
Monday, May 6th
I started with running a couple routes. I would set up, get comfy, then do a 10 yard square route, including turning up field ‘after the catch.’ My follow through would take me to the second station; a 10 yard post route (and follow through). It would take me to the quick slant route (and follow through) which took me to the 8 yard hook route. That was one set. I did a total of 4 sets in 5 minutes. Then things got fun
Set 1- 10lbs DB Renegade Rows which is a walking pushup with a DB row included. I went 10 yards.
Set 2- 4 broad jumps with 10lbs DBs. This was kinda fun, to feel the resistance when trying to swing your arms forward, but then to feel it carry you when your arms reached their peak… I think I’m jumping wrong, though.
Set 3-15 yards of walking lunges with core rotation. The first 7.5 yards I would rotate away from my forward leg, and the second 7.5 I rotated toward it.
Set 4-Side walking pushups. Simple; diamond pushups, widen your arms to wide pushup, do it. Bring the trailing arm into diamond formation, do it. 5 yards leading with each arm.
Set 5- 8 yards walking squats with 10lbs DB lateral raises. Essentially, sidestep just wide enough to allow the DBs to fit between your knees, squat rise, pause, then so a forward DB raise, rotate your shoulders so the weights are pointing straight right and left, lower, pause, raise, rotate to forward, lower, repeat the whole process.
After this was over, I went through the running of routes again, but acting as a defensive back, so I back pedaled to the break (the cone where you turn), then I turned and sprinted through as well. I went through twice.
At this point, I decided to head to Planet Fitness, CAUSE I CAN!!! I wanted to use a bench press, but they were all taken, so I used free weights instead. They were all done with Super sets, so no break between the exercises. They were performed with 50lbs DBS, except for the curls which used a 60lbs EZ barbell
Set 1-5 DB flys/10 DB bench press/15 bent over rows/10 EZ bar curls/10 seated shoulder shrugs/drink
Set 2-Same lifts but 4/8/12/8/8/drink
Set 3 same but 3/6/9/6/6 then immediately 2/4/9/4/4 then immediately 1/2/6/4/4
Fun times. I drove home, then decided it was a beautiful day, so I went for a 4 mile run, and got plastered but bugs in the process.
Tuesday, May 7th
This was a fun one. Liam was home sick, and Mark had decided to cancel Thursdays for our workouts, so we are going to try and make the two a weeks more intense. Well, Tuesday fit the bill.
Set 1- 4 yards Renegade Rows forward, then backwards. 10lbs DBs/40lbs KB swings
Set 2- 4 yards Walking Squat 10bs DB raises, 4 yards back/ 55lbs DL
Set 3- 35lbs DB Clean and Press, 15 each arm/We simply held the 55lbs barbell overhead
Set 4- 4 yards side walking pushups, 4 yards back/feed bag squat press
Set 5- 20 55lbs barbell upright row/alternating lunge jumps
Set 6- Bicep burnout. We used the 10lbs DBs and did the 3 point curls 10 times while our partner did a clean and press variation, then we switched. We did 2 sets of each of these, but it wasn’t burning us out, so we switched the clean and press to 55lbs barbell curls, max out. We did 2 more sets.
Set 7- Back to running in the driveway. I ran first, at half way Mark ran, when I got back, I did air squats until Mark came back. I told him the number I did, then he did air squats while I rested. Once he matched my air squats, I ran to the half way while he rested. The runs went as follows
1-standard run, there and back
2- standard run there, side shuffle to the left 10 yards, turn and run
3- standard run there, side shuffle right 10 yards, turn and run
4-see 1
5- see 2
6- see 3
7- see 1 or 4
8- see 2 or 5
9- see 3 or 6
10- see 1, 4, or 7
Set 8- Time to max out pushups. We used the stump to make them decline pushups again, and Mark decided we would get not rest period. As soon as you can’t do one, you’re done and it’s your partner’s turn. However many more I did than him, he had to do that many (minus five), and any more than that number, I had to do.
1-30/48
2-27/27, at which point we said screw the rules, one more set
3- 13/13
That was the night. We gave the workout a difficulty of 4 to 4.5 out of five. The running was bad, but we couldn’t get to full speed because of fatigue, so next time we will run first, lift second. That will REALLY suck.
Wednesday, May 8th
I ran to PF (22minutes even) where and ambulance and fire truck had arrived. Something went down in the ladies room, I guess. Once I got in, I…
Set 1- claimed a bench and did 225 (5 narrow, 5 wide)/15 dips/12 myotatic crunch/ drink
Set 2- 225 (5 narrow, 5 wide)/25 ab crunches on one of those machine sin the stretching room
Set 3- 225 (5 narrow, 5 wide) At this point, I weighed 174.4lbs.
I was short on time, so that was all I did, but then I ran home after work (22:41).
Friday, May 10th
Just 75 or so pull ups. Taking it rather easy.
Saturday, May 11th
We invited a new member to join Liam, Mark and me at the barn; Patrick. He was a right chipper chap, and did rather well for himself as well. We did was a variation of "Spartacus 2.0" this morning, a workout developed for the toning of the bodies of the actors in the Starz series 'Spartacus.' Each set of exercises was 40 on, 20 seconds off.
Set 1- DB Hand Pull/Reverse Lunge with twist/Single Arm DB Swing/Feed Bag Squat Press/Single Arm Single Leg underhand DB Row
Set 2- See Set 1.
2 minute rest
Set 3- DB Chop/Plank Walkup to Pushup/Rotational DB Straight Leg DL/Burpees/Squat Jump
Set 4- see set 2
Set 5- One of the four would do 6 sets of 3 pull ups and 6 pushups while the rest of the group would do a fartlek run around Marks yard. We each ended up doing about 6 to 10 sprints and ran about a mile total.
Set 6-Max Pushups: Mark 49, Liam 50, Patrick 68, Gavin 76.
We then went in for breakfast at which point Pat almost threw up. We did well, my lads!
I needed to shower for work, so I headed over to Planet Fitness where I did
Set 1- 225(5 narrow, 7 wide)/ 7 Squat press w/ 45lbs DBs/20 3 phase 15lbs DB curls/ 225 (5 narrow 6 wide).
That is the end of my last week and some. Eat right, work out, live long!
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