HIIT Sprints? 80-40 20min
In the park on my lunch break. I did ok. I was pretty slow though.
Friday: Scheduled off
Saturday:
WSP PHASE II Day 1 6x4 60sec rest
Mobility complex warmup
a1) Reverse Lunges 185 -good
a2) BO BB rows (palm up) 155 -easy
b1) Push Press 185 - hard
b2) cable crunch 72.5 -easy
c1) Power Cleans 135 -easy
c2) standing calf raise 225 -easy
Stretching and foam rolling with pvc pipe
Overall I think I went a little too light. I’ll probably up the weights for day 8 for all the "easy"s
Sunday:
swapped in yard work and cutting down some huge bushes for the hiit stuff.
Monday May 21st:
WSP 3x15 70sec
a1) Pulldowns 120 good
a2) squat thrusts bw good
b1) sit-ups good
b2) back extensions good
c1) Decline BB dead 155 easy/good
c2) external rotations good/easy
At this point the squat rack and power rack were both in use. So I did these as single sets. Both guys were doing good work, so I couldn’t even bitch to myself about it…lol Then when I came back, some guy was doing upright rows, but when he saw me, without a word, he cleared the 10s off the bar, pointed to it, looked at me, smiled, and gave the thumbs up. lol I REALLY like this gym.
D) seated hamstring curl 100 hard
E) Back squat 185 good
Tuesday: Couldn’t get hiit in. Ended up w/o a break at work (where I had planned to train). Then when I got home some other things got in the way.
Wednesday: WSP Phase 2 Day 5 “100s”
Some knife stuff
Bear crawls around house 5laps
a) bw squats (kinda easy, I’ll try sissy next time)
b) DB overhead press 15s (I tried with 25s and realized by rep 25 there was no possible way I was getting to 45reps before stopping). I might be able to try 20s next time. But 15s were hard.
c) DB Rom Deadlifts 25s good
d) chest supported db rows with the 15s good
stretching
one lap of “backwards” bearcrawls around the house.
some frisbee, but my cns (or whatever) was pretty shot and I couldn’t really move well/run.
Ouch, this has been a bad few days for training. With family in town and some obligations, I drank and ate away the weekend. Thursday, Friday, Saturday, Sunday…drunk and well fed.
Monday morning: Tabata method-ish I alternated between bw squats and burpees
Monday Evening. Gym is closed so I grabbed a 45lbs plate and did
floor press x100
crunches x75
leg lifts x25
Rom deadlifts x75
bw squats x100
B.O. rows x65
Wednesday is the weigh in and I’m worried about how far back I’ve gone. So we’ll try tabatas tomorrow night and probably another complex-type workout tomorrow night. We’ll see.
Hey all,
Well, I’m way behind in this and I don’t feel like catching up but just starting here and moving on. I did okay with the pink hat challenge. I lost 5.2 lbs in 6weeks. Pretty good for the effort I gave it and the last week of parting (I should have had the weigh-in one week sooner! lol). Anyway, I lost the bet as my friend lost 12 lbs in 6 weeks!!! I hadn’t realized he was being so serious.
So we are doing another 4 week challenge to keep us both going. I won’t mind losing to him again if he does that well again. But I’m going to put a bit more effort into it this time around. At least I’ll cut back on beer and whiskey.
Saturday June 3rd.
Despite taking a long time to hand-write my program out…I left it at home. So I worked by my very bad memory. What I did:
A1 Reverse Lunges 175 good
A2 various ab stuff…hanging pike and rev cruches (I couldn’t remember)
B1 BO rows 155 good
B2 Calf Raises 265 easy
C1 Push Press 155 good
C2 external rotations db 15s (did 7 reps/set cuz weight was so low)
D1 Power cleans 155 good
Tonight I want to do a run workout too… I’ll post here if I do.
Sunday June 3rd, evening (8:30ish)
Sprints 50/70rest, 16min (8sprints)
Stretching
This was hard.
Monday June 4th:
I’m going to try to get into a “morning routine” where I wake up and do a little before breakfast exercise. I started slow today and will probably try to keep it within 20-30 min (closer to 20 if at all possible).
-Mobility drill warm up w/stick (I think I’ll probably do this every day to help prevent injury)
-100 taekwondo-style front and round kicks (I think I’ll change these up daily…starting easy)
-10min stretching
Tonight I’ll go through another workout. I know this is a lot, but I have to “catch up” cuz I missed Saturday.
Also, I’m going to start a daily weigh in. My scale seems to be a few pounds light, but comes with the same numbers consistently, so good enough I think. Wake and weigh in 182lbs.
Monday evening:
3x15 65sec rest
a1) Pulldowns 120
a2) squat thrusts
b1) sit ups
b2) back extensions
c1) decline bb bench 175 hard …had to drop to 155 to finish last 8 of last set
c2) external rotations
d1) skipped*
d2) hamstring curls 70ish *
*left hamstring felt “tweaked” in a2. I think I might has slightly hurt it doing sprints Sunday night. Anyway, I skipped squats (tried, but decided against it on 4th rep). I did hammy curls with light weight.
Tuesday morning:
weigh in 181.5lbs
mobility complex
100tkd kicks
-round kicks 30
-side kicks 20
-reverse hook 30
-inner crescent kick
foam rolling and stretching
Tuesday afternoon:
Left hammy still hurting, so I intended to take it easy and just go hiking/jogging on some trails. BUT I got lost on the hiking trails and ended up hiking/jogging for a little over an hour. lol.
Wednesday morning:
Weigh in: 182.5
Mobility complex
-20 front-round kicks
foam rolling and stretching.
Things have been busy, so to catch up:
Wednesday:
bw squats x105
db standing mil press 15lbs DBS 105reps
DB rom deadlifts 30lbsDbs x105reps
chest supported rows on machine x105 reps (I forget the weight, maybe 30lbs)
…I was amazed at two things: 1) how “pink” the weights had to be to finis up. 2) how sore I was (especially my triceps) for two days afterward
Thursday: Decided to take the run off for a lot of reasons.
Friday: Scheduled off.
I’ve been stretching in the mornings and Thursday I did a mobility complex…but no kicks. Today (Saturday) I took the morning off.
Weigh in: 182.0
There. All caught up.
lol, I recently came across this video again…
“Listen, if you don’t have the discipline to floss twice a day, good luck with the Velocity Diet.”
â??Dan John
I’m not doing the velocity diet…but this was hilarious to read and a great point.
Saturday: 3x10 45sec rest
Deadlifts 275 good
Dips bw+25lbs good/easy
chin-ups bw goods/easy
Jump rope 10min
Stretch and “PVC pipe” roll
Sunday June 10th:
Some kicks and stretching before breakfast…uncounted and untimed
Weigh in 183.0 (Saturday was a “refeed” day…)
Monday night:
4 circuits 10 reps 10sec between ex; 90sec between circuit:
A1 GM 135
A2 BB Rom deads 185
A3 Reverse lunges 135
B1 Incline BB bench 115
B2 Standing BB Mil Press 95-95-55-45 I can’t believe how hard this was
B3 DB side raise 25s
C1 Chin ups BW pauses/breaks to finish 3rd and 4th set
c2 BO BB rows (overhand) 115-105-95-95
C3 DB upright rows 15s (easy-ish)
Jump rope 11 min
Stretch and PVC pipe roll
Tuesday Morning:
Weigh in: 181lbs
Shorter morning routine before breakfast. I looked at my inbox and got caught up in an e-mail and lost some time. Still threw some kicks, foam rolled, and stretched though…maybe 4min each.
Tuesday night:
5 bike sprints 90/30.
Wednesday Morning:
Weigh in 181.5 Skipped morning routine in favor of “pre-work work” and rest.
I think I might have to start scheduling a morning of sleep on Wednesdays. I was pretty low all day yesterday and I just couldn’t lift my head at 5:15 this morning. Maybe I need to more thoroughly consider the “3rd leg of the stool” as it were.
Wed Night:
Caught a bug or something at lunch. Wasn’t a pretty picture. Couldn’t eat anything for the rest of the day so I came in pretty low. I did knife stuff for longer than normal and then tried to do bear crawls but gave up pretty early.
It got me thinking that my mediocre gains may be from the “third leg” of training and I might have to simply get more sleep/rest. I’ll try to think on it this weekend and make a better plan for the week at that point.
Thursday Morning:
Weigh in: 181.0 Skipped morning routine in favor of sending e-mails again.
Well, the last few days haven’t been pretty. I did catch something on Wednesday. Felt like shit all day on Thursday and called in sick on Friday. I think I might be stressing myself out. I think my diet is good. I think my training is good. So this week I’m going to focus more on “rest” than I have in previous weeks and hope I feel better.
I’m going to strive to get a full 8hrs sleep whenever possible AND take a nap at lunch if impossible (and maybe even if possible). I’m also re-arranging my training to give me more time. I’ve been doing a “morning routine” and then training later in the day…I’m going to change that to only Monday and Friday and make it more intense so-as to substitute it for bike sprints. I’m switching my weightlifting days to Sunday, Tuesday and Thursday. I might do some stretches in the morning, but I won’t stress on it. On Wed I’ll substitute an extra 45min of sleep and hopefully be more ready to do my bear crawls and random other training with my friends on Wed night.
So those are my plans.if I can’t live up to them, I’ll post here.
Saturday June 16th, 2012:
Went to a friends house to help him train. We did some knife work for awhile. Then I did Tabata bw squats. I averaged 28/round which is a new high for me. One round I actually got 35…but I kinda wonder if my buddy wasn’t fucking with the time a bit. Then I worked with him on some punches and a 5min “cardio” drill. He’s in a chair and has had some serious shoulder issues in the last couple of years, which have left him overweight. So we were “searching” for some “cardio” that he can actually do w/o pain or pain the next day. I think we’ve found it with simple punches. My suggestion for him is to use this week to try 3 types of cardio with punches in place of running/jogging: 1) “jogging” (slow steady punching for a time period); 2) HIIT (30seconds intense/90seconds slow); and 3) Rounds (3min “on” 1-2min “off”). If anyone reading this has any experience …please help!
Sunday: Weigh-in 180.0
Sunday: I ended up missing the gym.
Monday morning weigh in 179.5
Mobility complex
some tkd kicks
tabata bw squats (average 28ish…most 30, least 24)
“90% of success is simply showing up.” -Woody Allen
Tuesday Morning: Weigh in 179.5
I don’t know how to rest! I’m going to start logging it here even though it seems a bit silly to do. But since it’s the weak part of my training, I think I need to do it.
Sunday night 6.5 hours sleep +1hr nap at lunch Monday
Monday night 7 hours sleep. I should try to take a nap today as well