Exercise Bike Intervals for 12 minutes, 1 minute of vigorous effort, 2 minutes of moderate effort
DB Press
4x12 with 25lbs
High Pulls
4x10 with 75lbs
DB Lat raises
4x10 with 15lbs
Hammer curls
4x10 with 20lbs
Hope your family’s move went well. The moving thing – well, it sucks. All that alcohol (hilarious). I am moving right now – or have moved…and am in the process of dealing with all the fun things that moving brings…for example, trying to set up internet in one’s home and discovering the landlord removed your telephone jacks. Or, trying to pick out a couch, the brown, the medium brown, the dark brown, the dark and textured brown – AGH!
I am finishing up my PhD in clinical psychology next week actually – defend the dissertation on 8/16 in good old Lexington, KY (Go Wildcats). Then, on 8/19 I start up here at Purdue North Central as a faculty member – assistant professor in psychology. I am pretty excited but nervous too. My new home is great and everything is new – even though there are tons of little issues that need to be resolved – like getting a freakin’ toilet paper roll holder.
Glass half full: I can walk to a beautiful beach which Luna loves and have a wonderful set of neighbors. I have a really nice outlet mall within a mile of me and my commute to work is under 10 miles – straight shot. I also work at a GORGEOUS campus and will post pics.
I am a bit sad as my new gym is kinda sucky (relative to my Lexington gym). But, I have decided that the gym isn’t the issue, it is my attitude. So, I am resolved to settle down here and like it, if it kills me.
I really like the idea of high pulls in my next training block. I tried them once, several years ago at a Crossfit thing that was free. I don’t think I quite got the form down. Have a super-duper good day! – R
[quote]rfstef2 wrote:
Hope your family’s move went well. The moving thing – well, it sucks. All that alcohol (hilarious). I am moving right now – or have moved…and am in the process of dealing with all the fun things that moving brings…for example, trying to set up internet in one’s home and discovering the landlord removed your telephone jacks. Or, trying to pick out a couch, the brown, the medium brown, the dark brown, the dark and textured brown – AGH!
I am finishing up my PhD in clinical psychology next week actually – defend the dissertation on 8/16 in good old Lexington, KY (Go Wildcats). Then, on 8/19 I start up here at Purdue North Central as a faculty member – assistant professor in psychology. I am pretty excited but nervous too. My new home is great and everything is new – even though there are tons of little issues that need to be resolved – like getting a freakin’ toilet paper roll holder.
Glass half full: I can walk to a beautiful beach which Luna loves and have a wonderful set of neighbors. I have a really nice outlet mall within a mile of me and my commute to work is under 10 miles – straight shot. I also work at a GORGEOUS campus and will post pics.
I am a bit sad as my new gym is kinda sucky (relative to my Lexington gym). But, I have decided that the gym isn’t the issue, it is my attitude. So, I am resolved to settle down here and like it, if it kills me.
I really like the idea of high pulls in my next training block. I tried them once, several years ago at a Crossfit thing that was free. I don’t think I quite got the form down. Have a super-duper good day! – R
[/quote]
The move went relatively well… as good as two 80-somethings who speak little to no English could manage with the help of my aunt. There were a few speed-bumps, but nothing too serious.
Are you using the University’s gym or another one? I kinda enjoyed sharing a gym with my professors, it gained a lot of respect seeing each other there at 6:30am. And wow! Defending a dissertation, good luck! I just finished my Bachelor’s and plan to go for a PhD for Medieval History, but I kinda need money, so I’m trying to find a job first. I am speaking at a conference in October for a paper I wrote on food in Medieval society, so hopefully that might impress a few people enough to help sponsor an education (we shall see…).
As for high-pulls. I had to do them at track practice, so I learned one way to do them (the “holy-f*ck-it’s-heavy” way), but since I do lighter ones now, I focus on different aspects of the form. Some Youtube videos should be helpful.
And thanks, you too!
After four weeks of the workout, I decided to change things up a bit. I was talking to one of my co-workers at the Y who is a personal trainer who has experience in body-building, then power lifting, then being fit for jujitsu (whole different ball game when it comes to martial arts and throwing people, trust me).
Anyway, I was telling him about the workouts and how I did a power lifting competition, and a strong man competition, and now I just want to be lean and athletic, so he wrote up a workout for me that took into consideration the lack of cartilage in my right knee (8 years of throwing shot put, discus, hammer, weight, and javelin took a heavy toll on my lower half’s joints). I took the 4-day split workout and decided to try it for four weeks. Why not, right?
Day 1:
5x10 Burpees (supposed to be until failure, I like to start off with an amount I know for a fact I can do)
95x5x15 Sumo Deads
20lb x5x15 DB Rows
10lb x5x15 Step-ups with a knee drive and press (I have never done this combination before, so I figured starting light might be a good idea; plus I’m not entirely sure if I’m supposed to keep the DBs at shoulder level until pressing, or do a curl to press, which is what I did).
This workout isn’t supposed to be a circuit, like the next three upcoming ones, but I’m thinking of doing it as such next time.
Day 2:
I took my little sled out for its maiden voyage and used my driveway (which is a slight incline). Did five sprints (at varying distances) with about 15lb of extra resistance on the sled; and then 2 full sprints (in between sled rep 4 and 5) without the sled.
Then CIRCUIT 5x through!! woohoo -_-
15 Push-up plus DB rows (10lbs)
10 Leg raises plus toe touch (I always called these V-Sits because of track, but I don’t know what the proper name for them is)
15 DB Clean and Jerk (15lbs)
5-5-5-5-6 Clap Push-ups
The body weight exercises are supposed to be until failure, and I was so absorbed into my workout that it was only by the fourth time through did I realize that I didn’t have my music playing. Fort Minor and Jovanotti carried me the rest of the way with a song each.
WOOF.
Niiice gymming routine! I keep telling myself I am going to be adding more circuity/cardio stuff back into my workouts at the end but alas, it rarely happens.
Also, your upcoming talk about food in Medieval society sounds really neat. I am very interesting in good from a sociocultural kinda perspective – especially because people now a day have such complex and interesting relationships with their food.
Q about gym…no, my university gym would have me working out with my students too much; use to do that here at UK but I stopped because running into students when I was working out felt pretty weird for me. I work out at an athletic club which I think is more focused on providing a really great facility for their tennis players (that is probably where all their money is made too). They are getting new weight equipment in the fall though (so they told me) 
[quote]rfstef2 wrote:
Niiice gymming routine! I keep telling myself I am going to be adding more circuity/cardio stuff back into my workouts at the end but alas, it rarely happens.
Also, your upcoming talk about food in Medieval society sounds really neat. I am very interesting in good from a sociocultural kinda perspective – especially because people now a day have such complex and interesting relationships with their food.
Q about gym…no, my university gym would have me working out with my students too much; use to do that here at UK but I stopped because running into students when I was working out felt pretty weird for me. I work out at an athletic club which I think is more focused on providing a really great facility for their tennis players (that is probably where all their money is made too). They are getting new weight equipment in the fall though (so they told me) :-)[/quote]
I like circuit training sometimes to change things up, maybe once a year, I’ll make it into a four week program and follow. But I usually stick to picking things and putting them down.
The topic of food always interested me. I come from a very European (rural Italian) family in which my life revolves around planning, prepping, and eating food. Plus, we have recipes that have gone through the family-line with the little tricks and tips that get passed down (type of pot to cook artichokes in, a dash of whiskey in a recipe to get the added special flavor, etc). Then this past year, I had the opportunity to write three papers revolving around food: Ancient Roman society and how power was manipulated via grain trade; Food and power in Medieval society through a broad perspective; and food and health in modern society and how it relates to medical ethics (written as a twitter conversation, which I got away with, surprisingly).
As a soon to professor, you’d probably frown upon this, but the paper for the conference (the food and power in Medieval society) was banged out in a sum total of four hours before it was due and was the ticket that got me invited. Which is very exciting for me
32 minutes of roller-blading [NEPA]
47 minute walk (leisurely, I don’t like to rush my walks) [NEPA]
5 sprints up hill with my sled + 15lbs, then 2 deloaded uphill
4-3-3-3-3 Wide Pull Ups
35x5x15 Cable incline press (my cable cross machine has one stack of weights, so any weight, 35lbs in this case, is distributed between both sides)
4-4-4-4-4 Chin Ups
35x5x15 Cable Decline Press
how ya liking the new program thus far?
Looks like a nice change up
[quote]coyotegal wrote:
how ya liking the new program thus far?
Looks like a nice change up :)[/quote]
I like it. It’s a challenging lifting routine with a twist of cardio. When I was doing track, it was how many different exercises can we jam into one lifting session; but now, I really like the split in days to work different components.
As for the sprints, they’re for my own sadistic pleasure
[quote]Seachel_25 wrote:
[quote]rfstef2 wrote:
Niiice gymming routine! I keep telling myself I am going to be adding more circuity/cardio stuff back into my workouts at the end but alas, it rarely happens.
Also, your upcoming talk about food in Medieval society sounds really neat. I am very interesting in good from a sociocultural kinda perspective – especially because people now a day have such complex and interesting relationships with their food.
Q about gym…no, my university gym would have me working out with my students too much; use to do that here at UK but I stopped because running into students when I was working out felt pretty weird for me. I work out at an athletic club which I think is more focused on providing a really great facility for their tennis players (that is probably where all their money is made too). They are getting new weight equipment in the fall though (so they told me) :-)[/quote]
I like circuit training sometimes to change things up, maybe once a year, I’ll make it into a four week program and follow. But I usually stick to picking things and putting them down.
The topic of food always interested me. I come from a very European (rural Italian) family in which my life revolves around planning, prepping, and eating food. Plus, we have recipes that have gone through the family-line with the little tricks and tips that get passed down (type of pot to cook artichokes in, a dash of whiskey in a recipe to get the added special flavor, etc). Then this past year, I had the opportunity to write three papers revolving around food: Ancient Roman society and how power was manipulated via grain trade; Food and power in Medieval society through a broad perspective; and food and health in modern society and how it relates to medical ethics (written as a twitter conversation, which I got away with, surprisingly).
As a soon to professor, you’d probably frown upon this, but the paper for the conference (the food and power in Medieval society) was banged out in a sum total of four hours before it was due and was the ticket that got me invited. Which is very exciting for me :)[/quote]
If one can bang out a great written product in 4 hours, that is super. Also, some people work better under tremendous loads of pressure. We each have our own optimal working environment and style, right? You should post the third one, I would enjoy it I do believe.
[quote]rfstef2 wrote:
[quote]Seachel_25 wrote:
[quote]rfstef2 wrote:
Niiice gymming routine! I keep telling myself I am going to be adding more circuity/cardio stuff back into my workouts at the end but alas, it rarely happens.
Also, your upcoming talk about food in Medieval society sounds really neat. I am very interesting in good from a sociocultural kinda perspective – especially because people now a day have such complex and interesting relationships with their food.
Q about gym…no, my university gym would have me working out with my students too much; use to do that here at UK but I stopped because running into students when I was working out felt pretty weird for me. I work out at an athletic club which I think is more focused on providing a really great facility for their tennis players (that is probably where all their money is made too). They are getting new weight equipment in the fall though (so they told me) :-)[/quote]
I like circuit training sometimes to change things up, maybe once a year, I’ll make it into a four week program and follow. But I usually stick to picking things and putting them down.
The topic of food always interested me. I come from a very European (rural Italian) family in which my life revolves around planning, prepping, and eating food. Plus, we have recipes that have gone through the family-line with the little tricks and tips that get passed down (type of pot to cook artichokes in, a dash of whiskey in a recipe to get the added special flavor, etc). Then this past year, I had the opportunity to write three papers revolving around food: Ancient Roman society and how power was manipulated via grain trade; Food and power in Medieval society through a broad perspective; and food and health in modern society and how it relates to medical ethics (written as a twitter conversation, which I got away with, surprisingly).
As a soon to professor, you’d probably frown upon this, but the paper for the conference (the food and power in Medieval society) was banged out in a sum total of four hours before it was due and was the ticket that got me invited. Which is very exciting for me :)[/quote]
If one can bang out a great written product in 4 hours, that is super. Also, some people work better under tremendous loads of pressure. We each have our own optimal working environment and style, right? You should post the third one, I would enjoy it I do believe.[/quote]
Idk if the Private Messages (PM) work on this site, but if you give me an email I can send it to you
Day 5:
Did a 47 minute bike ride today, 21 minutes of vigorous effort (speedometer was going between 18-20 mph), and the rest of was moderate (12-15 mph). ANNNNDDD my bike didn’t have flat tire this time, but that’s because my dad let me use his.
65 minute walk
Then CIRCUIT OF DOOM. just kidding… but not really.
5xFail Pie Lunges – 3-4-4-4-3 (I’m not entirely sure if that’s the proper name for them, but you step forward, then forward to the right, then back to the right, then straight back… thenn you switch feet.)
5x15 Arnold Press with squat – I started off light for these because I never done them before, so for the first 4 sets, I used 10lb DBs, then my last set was with 15lb DB
5xFail Walking Lunges – I did 20-20-20-20-20
5x5 Side pulls with 70lbs
[quote]Seachel_25 wrote:
[quote]rfstef2 wrote:
[quote]Seachel_25 wrote:
[quote]rfstef2 wrote:
Niiice gymming routine! I keep telling myself I am going to be adding more circuity/cardio stuff back into my workouts at the end but alas, it rarely happens.
Also, your upcoming talk about food in Medieval society sounds really neat. I am very interesting in good from a sociocultural kinda perspective – especially because people now a day have such complex and interesting relationships with their food.
Q about gym…no, my university gym would have me working out with my students too much; use to do that here at UK but I stopped because running into students when I was working out felt pretty weird for me. I work out at an athletic club which I think is more focused on providing a really great facility for their tennis players (that is probably where all their money is made too). They are getting new weight equipment in the fall though (so they told me) :-)[/quote]
I like circuit training sometimes to change things up, maybe once a year, I’ll make it into a four week program and follow. But I usually stick to picking things and putting them down.
The topic of food always interested me. I come from a very European (rural Italian) family in which my life revolves around planning, prepping, and eating food. Plus, we have recipes that have gone through the family-line with the little tricks and tips that get passed down (type of pot to cook artichokes in, a dash of whiskey in a recipe to get the added special flavor, etc). Then this past year, I had the opportunity to write three papers revolving around food: Ancient Roman society and how power was manipulated via grain trade; Food and power in Medieval society through a broad perspective; and food and health in modern society and how it relates to medical ethics (written as a twitter conversation, which I got away with, surprisingly).
As a soon to professor, you’d probably frown upon this, but the paper for the conference (the food and power in Medieval society) was banged out in a sum total of four hours before it was due and was the ticket that got me invited. Which is very exciting for me :)[/quote]
If one can bang out a great written product in 4 hours, that is super. Also, some people work better under tremendous loads of pressure. We each have our own optimal working environment and style, right? You should post the third one, I would enjoy it I do believe.[/quote]
Idk if the Private Messages (PM) work on this site, but if you give me an email I can send it to you :)[/quote]
ALSO, how was the interview? I don’t think I asked you about it.
I just sent the email, it’s titled seachel_25 paper…
The interview went great. The lady from HR is a sweetheart and a genuinely great person; she seemed, overall, impressed with being a martial artist and a sensei, amongst other things. I sent a follow up email last Thursday, and called yesterday and she said she’s waiting on the other lady (first interviewer) to make a decision. The hopeful part is that HR said if it was a ‘no brainer’ after the interview last Monday because she knows me after working there for four winters, so she knows my work ethic and my abilities. The not-so-hopeful part is the delay on the decision making which is driving me up the wall.
Circuit!!
95x5x15 Sumo Deads
5x10 Burpees
20lb x5x15 DB Rows
10lb x5x15 Step-ups with a knee drive and press
So exciting!! I hate waiting on things like that. YAY. Oh, and thanks for sending the read.
Earlier: 15 minutes on punching bag…
Then official workout:
5 sprints uphill with sled + 15lbs
AAAANNND circuit 5x
10lb DBs x15 Push-up then row
15 V-sits
15lb DBs x15 Clean and Jerk
5-5-5-5-6 Clap Push-ups
TODAY
5 hill sprints w/o sled.
4-4-3-4-4 Wide grip pull-ups
35x5x15 Cable Incline Press
4-4-4-5-5 Chin Ups
40x5x15 Cable Decline Press
Wasn’t feel great this morning (F**k you, mother nature), but was starting to feel better by 3pm and up to par to workout by 5pm. I debated doing sprints with the sled, but I went with a deload today and oh my what a difference. My first sprint didn’t feel that great, almost felt like I was lagging, but sprints 2-5 felt so much quicker.
5 sled sprints uphill with 15 additional pounds
Circuit:
15lb DBx5xFail Pie Lunges – 4-3-3-3-3
15lb DBx5x15 Arnold Press with squat
15lb DBx5xFail Walking Lunges – 20-20-20-20-20
5x5 Side pulls with 70lbs