4 rounds of of a 4 exercise circuit with the 24KG
1H swings R/L
C&P R/L
Windmills R/L
Squats
Today I will do Strength in Motion again. Yesterday I was still recovering from doing it Saturday. That workout is serious and it will be a while before I can even think of doing it back to back during the week- BUT I really am loving it. If you've been thinking about getting it, I highly recommend it. Click on the AOS affiliate links on my blog (they are on the right side of the page) and that will take you to the AoS store.
Tuesday, November 25, 2008
Saturday, November 22, 2008
I'm "the old guy"...
Did Strength in Motion for the second time this week. Took Th and Fr off to recover. Did SiM this afternoon and then went paintballing for my bday (which isnt until next week).
It was a lot of fun but I'm feeling it now after having run around through the woods for about 4 hours after working out. Also had a bunch of 10-15 year old kids talk shit to me all day about being old... the good thing about being old though is old man muscles and coordination... I am faster and stronger which means I can run you down and shoot you.
Many a pre-pubescent little shit felt the wrath of my age today.
Either way, workout good. Paintball good. Good day.
It was a lot of fun but I'm feeling it now after having run around through the woods for about 4 hours after working out. Also had a bunch of 10-15 year old kids talk shit to me all day about being old... the good thing about being old though is old man muscles and coordination... I am faster and stronger which means I can run you down and shoot you.
Many a pre-pubescent little shit felt the wrath of my age today.
Either way, workout good. Paintball good. Good day.
Wednesday, November 19, 2008
Man vs Tire
It's important when working witha large tire by ones self to leave enuff in the tank to get that fucker back to its home... i forgot that lesson today. Ha ha ha ha on me. I almost had to ask my hippy nieghbors to help me out but I summoned from teh iner depths and found the will to get it from the park back up the driveway to my fence.
Today, using the 24KG, I did 5 rounds of
10 swings
jog 35 yards
1 tire flip/jump in-out
jog 35 yards
4R/4L Windmills
jog 35 yards
1 tire flip/ jump in-out
jog 35 yards back to start
recover 60-90 seconds.
Round 4 and 5 were challenging, I have to say. I am really getting back on my schedule here so I'm having to re-break in my body to awesomeness.
Today, using the 24KG, I did 5 rounds of
10 swings
jog 35 yards
1 tire flip/jump in-out
jog 35 yards
4R/4L Windmills
jog 35 yards
1 tire flip/ jump in-out
jog 35 yards back to start
recover 60-90 seconds.
Round 4 and 5 were challenging, I have to say. I am really getting back on my schedule here so I'm having to re-break in my body to awesomeness.
Short and Sweet
Quick and fast I did 2 sets, 3 rounds of each set.
Set A
3x full body attack w/ two 24KG
3R/3L get-up sit ups w/ 20KG (i used to be good at these and I;m not anymore, I've got to work on this)
Set B
10 swings w/ 24KG
5R/5L RR w/ 24Kgs
Then I took dogs on a 1 mile run.
Felt good. I am super sore from SiM workout on Monday. I might do SiM again today or I might do a leg day, havent made up my mind yet.
Set A
3x full body attack w/ two 24KG
3R/3L get-up sit ups w/ 20KG (i used to be good at these and I;m not anymore, I've got to work on this)
Set B
10 swings w/ 24KG
5R/5L RR w/ 24Kgs
Then I took dogs on a 1 mile run.
Felt good. I am super sore from SiM workout on Monday. I might do SiM again today or I might do a leg day, havent made up my mind yet.
Monday, November 17, 2008
AoS Kicks My Ass Again.
So I bought Strength in Motion from AoS today. I printed it out, put it in a little binder. I studied it, started drooling and couldn't wait to get home.
I just got finished with it and it is AWESOME! It's like ETK but WAY better with more variety, more total body effect and has a better capacity for scaling it to your abilities.
Best $29 I've spent for a while. + I really like how it is can integrate with other things I like to do- it tells you up front NOT to do the whole thing through in 6 months. This is gonna be a FUN experiment/journey.
I just got finished with it and it is AWESOME! It's like ETK but WAY better with more variety, more total body effect and has a better capacity for scaling it to your abilities.
Best $29 I've spent for a while. + I really like how it is can integrate with other things I like to do- it tells you up front NOT to do the whole thing through in 6 months. This is gonna be a FUN experiment/journey.
LOSER
thats me. havent worked out since my last blog post on wed. i did however drink A LOT. sooo... no more drinking for a bit. and to motivate my life, im buying AoS Strength in Motion in today and starting on it.
Gotta get on it and stop sucking.
Gotta get on it and stop sucking.
Wednesday, November 12, 2008
Limited range of motion workout
My ribs are fucking SORE right now. So today I took it simple with what didn't hurt to do.
5 sets w/ 24KG of-
10 swings
5R/5L RR
5 sets w/ 24KG of-
10 swings
5 push on bell handles (sets 4 and 5 were 10 push ups)
Now a few things. A few months ago when I was doing swings my back started hurting so I stopped doing them assuming my form was off. I recently had my form checked- it's AOK. What happened was that I let my swing work go down in frequency adn my muscles got weaker. It was muscle fatigue, not injury. So I am working it back up to where it should be. Small #ers, focusing hard on form. While it wasn't a bunch, about 1/3 of what I used to do, I really felt it today in my lower abs, my ass and my thighs. I MISSED THE SWINGS. They are back.
5 sets w/ 24KG of-
10 swings
5R/5L RR
5 sets w/ 24KG of-
10 swings
5 push on bell handles (sets 4 and 5 were 10 push ups)
Now a few things. A few months ago when I was doing swings my back started hurting so I stopped doing them assuming my form was off. I recently had my form checked- it's AOK. What happened was that I let my swing work go down in frequency adn my muscles got weaker. It was muscle fatigue, not injury. So I am working it back up to where it should be. Small #ers, focusing hard on form. While it wasn't a bunch, about 1/3 of what I used to do, I really felt it today in my lower abs, my ass and my thighs. I MISSED THE SWINGS. They are back.
More Tattoos
I got my ribs worked on yesterday- that's 2 days ina row getting tattooed on (different spots). The back to back move was a bad idea. It kicked my ass up between my shoulders. It was the first time in 11 years of getting tattooed where I couldn't finish a sitting. We were going to finish it but an 1:20 into it I tapped out. I couldn't keep sitting. It hurt so fucking bad. I was high from the pain so regardless to say, no workout yesterday.
I will be working out today, just not sure what I'm going to be doing. My ribs are SUPER tender and I'm not sure what my range of motion is going to look like. I figure push ups and pull ups are doable and so is sprinting. I'll do some more weight on my legs but no pressing b/c my forearm is still healing and isn't ready for a bell to be resting on it yet.
On a side note...
"By a lonely prison wall,
I heard a young man calling
Nothing matters, Mary, when you're free
Against the famine and the Crown,
I rebelled, they cut me down.
Now you must raise our child with dignity.
Low lie the fields of Athenry
Where once we watched the small free birds fly
Our love was on the wing, we had dreams and songs to sing
It's so lonely 'round the fields of Athenry."
Believe that shit- and I'm not even Irish.
I will be working out today, just not sure what I'm going to be doing. My ribs are SUPER tender and I'm not sure what my range of motion is going to look like. I figure push ups and pull ups are doable and so is sprinting. I'll do some more weight on my legs but no pressing b/c my forearm is still healing and isn't ready for a bell to be resting on it yet.
On a side note...
"By a lonely prison wall,
I heard a young man calling
Nothing matters, Mary, when you're free
Against the famine and the Crown,
I rebelled, they cut me down.
Now you must raise our child with dignity.
Low lie the fields of Athenry
Where once we watched the small free birds fly
Our love was on the wing, we had dreams and songs to sing
It's so lonely 'round the fields of Athenry."
Believe that shit- and I'm not even Irish.
Tuesday, November 11, 2008
Quick, Heavy, Hard
Got tattooed yesterday. Could do anything overhead b/c of that so I did my legs. Quick and heavy and it was hard.
Alternating between the two for 5 rounds-
Holding two 24KG bells, 10 walking lunges
10 KB burpees to dead lifts.
By time it was done my legs were dead and my butt was cramping. The burpees were good but those walking lunges were pretty much at my max weight. They were hard. Walking today is difficult.
Alternating between the two for 5 rounds-
Holding two 24KG bells, 10 walking lunges
10 KB burpees to dead lifts.
By time it was done my legs were dead and my butt was cramping. The burpees were good but those walking lunges were pretty much at my max weight. They were hard. Walking today is difficult.
Sunday, November 9, 2008
Sunday Funday
Today it was time to break my hymen for the week.
Two 24KG KBs and one 550lb tire.
Warm Up
1/2 mile jog, stretching
Main Circuit 1 for 3 rounds
Super makers x3 (double C&P, into KB burpee a top of burpee RR l/r+ 5 push ups on bell handles)
3 tire flips w/ jumps. 90 sec rest, repeat for 3 rounds.
Cool Down
3 rounds fig8 to hold w/ 24KG x 10 reps
overhead rack walk bells back to porch. roll tire back to driveway. (thats a serious cool down).
This workout was hard as fuck. Period. Doing it with double 24's made it that way. Using 20KG's I could have eaten this for breakfast. Instead, with the extra weight, on the second round I had to break up the C&P from the rest of the drill b/c I was having a hard time getting the C&P done with all other parts of drill. On the 3rd round I changed the order and did the C&P at the beginning of the complex instead of the end and that made the difference so I could complete the 3rd round as I planned.
If you're bored I suggest you try this. Go heavy. I will get some video of me doing it up tomorrow or Tuesday b/c I'm going to have Jonathan do this drill with me again tomorrow afternoon.
Two 24KG KBs and one 550lb tire.
Warm Up
1/2 mile jog, stretching
Main Circuit 1 for 3 rounds
Super makers x3 (double C&P, into KB burpee a top of burpee RR l/r+ 5 push ups on bell handles)
3 tire flips w/ jumps. 90 sec rest, repeat for 3 rounds.
Cool Down
3 rounds fig8 to hold w/ 24KG x 10 reps
overhead rack walk bells back to porch. roll tire back to driveway. (thats a serious cool down).
This workout was hard as fuck. Period. Doing it with double 24's made it that way. Using 20KG's I could have eaten this for breakfast. Instead, with the extra weight, on the second round I had to break up the C&P from the rest of the drill b/c I was having a hard time getting the C&P done with all other parts of drill. On the 3rd round I changed the order and did the C&P at the beginning of the complex instead of the end and that made the difference so I could complete the 3rd round as I planned.
If you're bored I suggest you try this. Go heavy. I will get some video of me doing it up tomorrow or Tuesday b/c I'm going to have Jonathan do this drill with me again tomorrow afternoon.
Thursday, November 6, 2008
Blood on the streets...
Tuesday was off. I haven't been running much lately and running Sunday and Monday got me good.
Yesterday Jonathan came over and we got serious on our legs and cardio.
Round 1-
10 swings w/ 24KG
35 yrd jog to fence, 50 yrd sprint to tire
1 tire flip
10 seconds rest, repeat x3
Active rest 1 min jog
10 jumping lunges with 24KG (5 per side)
10 shuffle squats
10 sec rest, repeat x3
Active rest 1 min jog
Left side Snatch, 5 Windmills, 10 fig8-to-holds ending on Right Side, repeat on right side
repeat set x2
That last set was hard. We wanted 3 rounds but for me with the 24KG, it wasn't happening. The tire flipping and sprinting felt GOOD. I think from here on out for a while every Wed will involve some tire flipping and sprinting.
Yesterday Jonathan came over and we got serious on our legs and cardio.
Round 1-
10 swings w/ 24KG
35 yrd jog to fence, 50 yrd sprint to tire
1 tire flip
10 seconds rest, repeat x3
Active rest 1 min jog
10 jumping lunges with 24KG (5 per side)
10 shuffle squats
10 sec rest, repeat x3
Active rest 1 min jog
Left side Snatch, 5 Windmills, 10 fig8-to-holds ending on Right Side, repeat on right side
repeat set x2
That last set was hard. We wanted 3 rounds but for me with the 24KG, it wasn't happening. The tire flipping and sprinting felt GOOD. I think from here on out for a while every Wed will involve some tire flipping and sprinting.
Tuesday, November 4, 2008
Breaking barriers
Yesterday took it "light". Did 3 rounds of this circuit with 1 24KG KB. Took 90 sec break between circuits.
5R/5L swings
5R/5L C&P
10 front squats
5R/5L windmills
Then I did 2 laps at the park. 1st lap had 4 stops where I did leg raises, planks, single leg raises, and descending twist-crunches (all from Newport). Second lap was all go-go-go-go fast to wrap it up.
The amazing news is that I got all 3 rounds of the C&P with the 24KG with no problem. PROGRESS! I was stuck on 3 reps (a shitty 3 reps at that) for ever. Recently I started doing heavy, double 24KG, C&P's for 3 reps and apparrently that was the trick.
I am sore. Sprints and bodyweight today.
5R/5L swings
5R/5L C&P
10 front squats
5R/5L windmills
Then I did 2 laps at the park. 1st lap had 4 stops where I did leg raises, planks, single leg raises, and descending twist-crunches (all from Newport). Second lap was all go-go-go-go fast to wrap it up.
The amazing news is that I got all 3 rounds of the C&P with the 24KG with no problem. PROGRESS! I was stuck on 3 reps (a shitty 3 reps at that) for ever. Recently I started doing heavy, double 24KG, C&P's for 3 reps and apparrently that was the trick.
I am sore. Sprints and bodyweight today.
Monday, November 3, 2008
Back from the Dead
So after the bachelor party I got sick sick. NOLA gave me the plague. I stayed on the couch all day Monday, got up Tuesday to drive to San Antonio, got there, stayed on my friends couch all day Tuesday and Weds, drinking theraflu and sleeping. Wed nite went to the real estate conference thing and did that until Friday morning.
Friday morning left SA for Austin to meet up with my wife and friends for our friend's wedding rehearsal and rehearsal dinner. Skipped out on Halloween madness and passed out at 10PM- still recovering from being sick. Saturday was the wedding. Yay. Sunday we hung around Austin then drove home and hung out at home in the evening then I passed the fuck out.
Up until yesterday evening, I have basically been gone from home since Oct 24th. And because I got tattooed before I left and then got sick in the middle, I haven't done shit or worked out since. It drove me CRAZY. I am talking completely mental. All kinds of neurotic thoughts- "I'm lazy" "I'm fat" "I'm getting fat" "I'm loosing all my strength" "I hate me"- it was relentless. And I was loosing my mind.
Last nite the I didn't think I was ready yet to really work out b/c of being sick so I ran with the wife. Ran a little over a mile, 1/2 decent pace, 1/2 all out and then ended the last 1/4+ of the mile with all-out-max-intensity interval sprints.
Once I got inside, took a shower and changed clothes I felt amazing. Night and day. My attitude totally changed. I am officially a workout junkie. When I cant do it- I literally go through withdrawals and become not-fun.
Today is the big day back. B/c I'm still not feeling 100%, I'm going to do some single 24KG bell work (C&P, squats, snatches), some more running and sprinting, and some kind of core work, maybe RR's, maybe the Newport protocol, or maybe some hanging ab work.
I get tattooed again tomorrow but I wont be taking Wed off. If nothing else I will be sprinting- fuck, I might even do some sprints after I get tattooed. I am back and I am serious.
Friday morning left SA for Austin to meet up with my wife and friends for our friend's wedding rehearsal and rehearsal dinner. Skipped out on Halloween madness and passed out at 10PM- still recovering from being sick. Saturday was the wedding. Yay. Sunday we hung around Austin then drove home and hung out at home in the evening then I passed the fuck out.
Up until yesterday evening, I have basically been gone from home since Oct 24th. And because I got tattooed before I left and then got sick in the middle, I haven't done shit or worked out since. It drove me CRAZY. I am talking completely mental. All kinds of neurotic thoughts- "I'm lazy" "I'm fat" "I'm getting fat" "I'm loosing all my strength" "I hate me"- it was relentless. And I was loosing my mind.
Last nite the I didn't think I was ready yet to really work out b/c of being sick so I ran with the wife. Ran a little over a mile, 1/2 decent pace, 1/2 all out and then ended the last 1/4+ of the mile with all-out-max-intensity interval sprints.
Once I got inside, took a shower and changed clothes I felt amazing. Night and day. My attitude totally changed. I am officially a workout junkie. When I cant do it- I literally go through withdrawals and become not-fun.
Today is the big day back. B/c I'm still not feeling 100%, I'm going to do some single 24KG bell work (C&P, squats, snatches), some more running and sprinting, and some kind of core work, maybe RR's, maybe the Newport protocol, or maybe some hanging ab work.
I get tattooed again tomorrow but I wont be taking Wed off. If nothing else I will be sprinting- fuck, I might even do some sprints after I get tattooed. I am back and I am serious.
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