Four for sore

What a nice snowday, a great day to lift, and a great day to perform 4 exercises instead of 3, and the best part was, the gym was E M P T Y, just the way I like it.

WoD 2010/01/30:

• T Bar row for weight
• Dumbbell shoulder front raises
• Walking lunges
• Jump Squats

The Tbar rows and dumbbell front raises felt pretty good, got a nice intense lift and it felt strong.  The walking lunges and jump squats were intense and hurt.  Uggg.

After which I decided to stick around for a light cardio, walk on the treadmill at an easy pace for about 15 minutes.  Long story short, the cardio session was Diesel (Energy Stix) powered, and my 15 minutes of light cardio ended up being 30 minutes of intense cardio.  Felt Good too. 

late lift

Sorry for the late post, extremely busy day today, but that didn't stop me from lifting.

Today's lift was a good one, I felt pretty strong, pretty good, and the best part is/was, the gym was not that crowded, which allowed me to get a good 45 minutes lift and 30 minutes of intense cardio, thanx to Diesel energy stix.

WoD 2010/01/29:

• Dumbell Row
• Skull crushers
• Dumbbell shrugs for weight

Very good lift, very much like my original workout (back and triceps), but these were supersetted followed by shrugs.

when I got on cardio, I was only going to do 15-20 minutes, but the diesel came back around, I upped the resistance and intensity of effort for a full 30 minutes.  Very good lifting day.

If this keep sup, I may add a 4th card into the mix.

The road to fit is a bit hilly

Last nights spin class was tough, a format that I thought of during lunch.  The spin class consisted of the first 15 minutes of 1 minute intervals, 1 minute of high intensity work followed by 45 seconds of recovery.  This lasted for 15 minutes.  The second 15 minutes consisted of 1 minute hill climbs, where every minute we turned up the resistance and every other minute we were standing.  This was tough and by minute 12 my legs were spent.  The last 15 minutes were spent repeating the intervals from the first 15 minutes, and then I finished with a all out 4 minute give me everything you have left race pace.  It felt pretty good, and I wasn't sure of how hard it was...UNTIL...I got off the couch last night after watching 24.  UG, my legs were and still are sore, so all in all, a pretty good spin and I will keep that one for the future.

WoD 2010/01/28:

• Watch a movie at home (rest day)

BACK at it

Whew.  Last nights workout is out of the way.  Due to time constraints, I pulled an executive decision to swap out the military press for push-ups, which made yesterdays WoD: Deadlifts, Pullups and Pushups, 3 of the most basic moves.

I opted to perform all of them in superset fashion, and would not stop until I reached my 50 pull-up goal, which took an ungodly amount of sets, roughly 8, I lost count of the actual sets, more concerned with the number of reps.

I performed the deadlifts for as many reps as I could, and ended up with around 100ish total reps of deadlifts, around 200 total pushups and 50 pullups.   I performed a different kind of push-up for each set, always challenging myself, and it was tough.  The only downside was, I only did about 6 minutes of light cardio, I was exhausted and time was running out, either that or the fresh salsa I had as a preworkout meal (with my 1/4lb chicken burger) wasn't sitting right.  :P

This morning when I woke, I feel like I had a good strenuous all over workout and I actually accomplished something in the gym.  Good workout.

Anyway, on with today:

WoD 2010/01/27:

• Teach Spin for 1 hour
  

weight of the world

Was it Atlas who was supporting a world on his shoulders?  Well, that's what I will be feeling like today.  Yesterday's workout was pretty dang good.  I started performing intervals for my cardio, which kicked my butt by 30 minutes.

The farmers walk was a tough one, walked roughly the length of the football field with a 60 lb dumbbell in each hand and performing a shrug as I walked only stopping when I needed to.  I bet most of the people in the gym had no idea what I was doing and I wonder if I was getting any odd looks.

I can honestly say out of the 8+ years I've been going to that gym, there aren't too many people who I've seen make progress, whether it's losing weight, getting stronger, etc.  Do they go to the gym because they like to?  they have to?  they thing they should because other people do it?  What's their motivation. I myself want to go in there, not waste time, not talk on my cellphone (those are the asshat who don't even try), and when done, have something to show for it.

Today's workout, uggg, is going to be another grueling one, but alas, I should not swap out exercises, even though I pulled yet another shoulder exercise.  If I do substitute, I will swap out pushups for 2 arm dumbbell presses.

WoD 2010/01/26:

• 2 arm dumbbell military press (may substitute push ups)
• pull ups (50 reps)
• Dead lifts for reps.

 Like always, I will perform all exercises in a superset fashion, and keep going on all of them until I complete my 50 reps for pull ups.  This is going to be challenging.

Weekend Workout

The workout on friday was killer, only did 20 minutes of cardio and I was done, finished, kaput.

I taught an abs class and spin on both saturday and sunday, which was good, blasted my abs pretty good, as well as got in 2 1 hour intense spin rides, very pleased with the workouts for the weekend.

Today's WoD is a bit different, going right back to shoulders.

WoD 2010/01/25:

• Standing barbell military press
• Barbell twist press
• Farmers walk w/60lbs

Since I am not going to trade these out, I have decided that unless I pull the same muscle group 2 days in a row, I am not going to redraw and just let the cards speak for themselves.  I will be making some changes to the "box draw" once I complete this go around.

Also on tap for this evening, more cardio.  As of this weekend, i weighed between 188 and 191, which is a far cry from my 205ish at the end of 2009.

Friday redo

I was all set to work out last night, pretty pumped, but about 3:30 I had a work emergency that caused me to stay until 7pm, and by that time I was too hungry to go work out.  So I guess that was a blessing in disguise and was someones way of saying "Take tonite off, workout out Friday, Sat, and Sun".

So without further ado, today's WoD is yesterdays WoD.

redraw coming

UPDATE:

I redrew my work for today, and I have to say, I had to draw a few times, because the first 5 exercises consisted of legs and back, which if you look at my past 2 WoD, that's  what it was, legs and back.  Normally I would have done these, but this week I chose not to since I am teaching spin 3 times this week (Saturday and Sunday).  So, without further ado, here is today's WoD:

WoD 2010/01/21:

• Plyometric Push ups
• Plate Curls
• Dumbbell Chest Press for weight

 Finally, muscle groups that have been secondary to my other workouts.  I'm looking forward to it.

-------------------------------

Dag nabbit.

I drew my cards this AM, and when I drew them, I picked the same exercises I did on tuesday but instead of doing them for heavy weight, I pulled them for reps.  Now I can say, my back and shoulders are sore, so needless to say I will be redrawing (and posting) the results before my evening workout.  I can't believe a box of completely random exercises, and I keep pulling mostly the same muscle groups.

Cardio day

Last nights workout was pretty decent.  In superset fashion, I performed the close grip pulldowns and 1 arm dumbbell shoulder press.  This was a good move, as I was pretty sore by my 5th set.

Then came time for the Tbar push presses.  I was shooting for a total of 50 reps, maybe more.  I accomplished 35 reps before I was done, my legs were spent, so I decided to finish up the day with 30 minutes of cardio.

WoD 2010/01/20:

• Teach spin

Whew...The bench jumps were killer.  I was shooting for 1 minute of continuous jumps per set.  Instead, my sets looked like this:

1. 50 jumps
2. 40 jumps
3. between 30-40
4. 30 
5. 30

With sets 4 and 5, I felt like I wanted to vomit at 20 reps, and for good reason, I was supersetting this with my deadlifts.  uggg.

On on for the show:

WoD 2010/01/19:

• Close Grip Pulldowns for weight
• T-bar push presses
• 1 arm dumbbell shoulder press

UPDATE:

I had the chance to redraw a card before my workout, and instead of Squats for weight, I drew T-bar push presses, which is a very good substitute as not only will this hit legs and upper body, it will also give me some extra cardio.

---------------------

Ugg, can I say that today's squats are going to suck ass.  My legs are already hurting, and now I'm going to do squats, and tomorrow I teach spin, not the smartest thing to do, but I'm sticking to it since I don't have time to draw another workout.

until tomorrow.

Weak after

Yes I know week is spelled WEEK, and weak (as in strength) is WEAK.  It's a play on words.  :P

Anyway, After the last WoD (pullups, dips, around the worlds), I am still store, chest, shoulders, back all sore and that workout was performed on Thursday of last week.  I ended up taking Friday and the rest of the weekend off because of the return of the stomach bug.  damn thing.  Feeling pretty good today, and will be performing the workout my wife pulled for me last Thursday night.  I will preface the WoD saying that depending on the crowd at the gym, and space available, I may be substituting one exercise for one another, and I will explain.

WoD 2010/01/18:

• Deadlifts for weight (as much weight as I can do for 6-10 reps)
• Bench Jumps
• Stiff leg deadlifts (6-10 reps)

Depending on the amount of people in the gym, and what space I have available, I would like to perform the above WoD as a superset, so I will need ample room to jump rope.  If there is not enough room, I am going to perform what I call "leap benches", and this is an exercise performed with a chest press bench.  Standing on one side of the bench facing the bar, you grasp the bar in the middle with both hands and then leap over the bench landing on the opposite side.  Once you land you immediately jump over the bench back to the starting position.  You keep leaping over the bench for a predetermined number of jumps or time.  I am going to go for time, 1 minute is the goal I am shooting for.

Once again, after the workout, some additional cardio.  Will report back tomorrow on my progress.

New Year, No Fear

Yesterday's spin class went rather well, for the first time teaching in 3 weeks, I felt good, strong, and had a solid well paced 1 hour ride.  Before the class I did take a Diesel Energy Stix which I do before most of my workouts.

I added a couple more exercises to my workout box last night, and this morning I drew 3 more cards, which after my wife asked what I pulled, and I told her I don't look at them until I post the blog, so here goes.  Today's WoD is:

WoD 2010/01/14:

• Dips with added weight
• Plate around the worlds
• Chin/pull ups, 50 reps

The plate around the worlds, as I call them, is an interesting exercise, and I will attempt to perform tonites workout in a superset fashion, all depends on how many people are in the gym.  As always, after my workout comes 30 minutes of cardio.  Tonites workout will be a challenge.