Yesterday's workout
BB Bent over Row
Warm Up
45lbs x 10 reps
45lbs x 10 reps
1) 65lbs x 10 reps
2) 95lbs x 10 reps
3) 135lbs x 8 reps
4) 155lbs x 6 reps
5) 175lbs x 4 reps
6) 135lbs x 10 reps
7) 135lbs x 10 reps
DB Row
1) 70lbs x 10 reps
2) 80lbs x 8 reps
3) 90lbs x 6 reps
4) 100lbs x 4 reps
Low Row (followed by Pull ups)
1) 137.5lbs x 10 reps (6)
2) 150lbs x 8 reps (5)
3) 162.5lbs x 6 reps (3)
Squat
Warm Up
135lbs x 10 reps
1) 135lbs x 10 reps
2) 185lbs x 8 reps
3) 205lbs x 6 reps
4) 225lbs x 4 reps
5) 185lbs x 6 reps
6) 135lbs x 7 reps
Tire Flips (followed by Walking Lunges)
The last time I did a tire flip was back on July 11th (check out the video here). The tire itself weights around 260lbs but b/c I'm not actually lifting the tire entirely off the ground, I'm only deadlifting around 150lbs. The true workout comes in repeatedly lifting 150lbs with little or no rest in between lifts...then followed by walking lunges. Hopefully I'll have video of this for my next leg workout.
Thursday, December 17, 2009
Tuesday's Workout
DB Shoulder Press
Warm Up
30lbs x 10 reps
30lbs x 10 reps
1) 45lbs x 8 reps
2) 55lbs x 7 reps
3) 65lbs x 1 rep
4) 55lbs x 7 reps
5) 50lbs x 7 reps
6) 45lbs x 5 reps
BB Shoulder Press
1) 55lbs x 10 reps
2) 65lbs x 10 reps
3) 75lbs x 10 reps
4) 85lbs x 10 reps
5) 95lbs x 8 reps
6) 105lbs x 5 reps
Front/Side Raise (followed by Shoulder Push Ups)
1) 15lbs x 20 reps (10)
2) 15lbs x 15 reps (7)
3) 15lbs x 10 reps (5)
Behind the head Extensions
1) 45lbs x 10 reps
2) 45lbs x 8 reps
3) 40lbs x 8 reps
Tricep Extensions
1) 50lbs x 12 reps
2) 70lbs x 10 reps
3) 70lbs x 10 reps
DB Shoulder Press
Warm Up
30lbs x 10 reps
30lbs x 10 reps
1) 45lbs x 8 reps
2) 55lbs x 7 reps
3) 65lbs x 1 rep
4) 55lbs x 7 reps
5) 50lbs x 7 reps
6) 45lbs x 5 reps
BB Shoulder Press
1) 55lbs x 10 reps
2) 65lbs x 10 reps
3) 75lbs x 10 reps
4) 85lbs x 10 reps
5) 95lbs x 8 reps
6) 105lbs x 5 reps
Front/Side Raise (followed by Shoulder Push Ups)
1) 15lbs x 20 reps (10)
2) 15lbs x 15 reps (7)
3) 15lbs x 10 reps (5)
Behind the head Extensions
1) 45lbs x 10 reps
2) 45lbs x 8 reps
3) 40lbs x 8 reps
Tricep Extensions
1) 50lbs x 12 reps
2) 70lbs x 10 reps
3) 70lbs x 10 reps
Monday's Workout
DB Chest Press
Warm up:
40lbs x 10 reps
40lbs x 10 reps
1) 65lbs x 10 reps
2) 75lbs x 8 reps
3) 85lbs x 5 reps
4) 95lbs x 1 rep
5) 80lbs x 6 reps
6) 70lbs x 8 reps
7) 60lbs x 9 reps
Incline DB Chest Press (followed by Push ups to failure)
1) 35lbs x 12 reps (20)
2) 45lbs x 10 reps (12)
3) 55lbs x 8 reps (10)
4) 65lbs x 4 reps (5)
Deadlift
Warm Up
135lbs x 10 reps
135lbs x 8 reps
1) 225lbs x 10 reps
2) 245lbs x 8 reps
3) 275lbs x 6 reps
4) 245lbs x 8 reps
5) 245lbs x 9 reps
Unilateral Leg Press
1) 145lbs x 10 reps
2) 235lbs x 8 reps
3) 280lbs x 6 reps
4) 190lbs x 8 reps
5) 145lbs x 10 reps
DB Chest Press
Warm up:
40lbs x 10 reps
40lbs x 10 reps
1) 65lbs x 10 reps
2) 75lbs x 8 reps
3) 85lbs x 5 reps
4) 95lbs x 1 rep
5) 80lbs x 6 reps
6) 70lbs x 8 reps
7) 60lbs x 9 reps
Incline DB Chest Press (followed by Push ups to failure)
1) 35lbs x 12 reps (20)
2) 45lbs x 10 reps (12)
3) 55lbs x 8 reps (10)
4) 65lbs x 4 reps (5)
Deadlift
Warm Up
135lbs x 10 reps
135lbs x 8 reps
1) 225lbs x 10 reps
2) 245lbs x 8 reps
3) 275lbs x 6 reps
4) 245lbs x 8 reps
5) 245lbs x 9 reps
Unilateral Leg Press
1) 145lbs x 10 reps
2) 235lbs x 8 reps
3) 280lbs x 6 reps
4) 190lbs x 8 reps
5) 145lbs x 10 reps
Saturday, December 12, 2009
Invictus
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll
I am the master of my fate
I am the captain of my soul.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll
I am the master of my fate
I am the captain of my soul.
Thursday, December 10, 2009
Today's Workout
Today was an off day b/c tomorrow's leg workout will be brutal and I'd like to be as fully recovered as possible.
Now to whet your appetite a bit, here are some tasty recipes for smoothies. I will be trying some of these this weekend so I'll let you know how they turn out.
Remember, smoothies make great midday or between-meal snacks. The best thing to do is make a big batch the night before, store in the fridge in water bottles, so when you're getting ready for work the next day, you just grab and go!
Today was an off day b/c tomorrow's leg workout will be brutal and I'd like to be as fully recovered as possible.
Now to whet your appetite a bit, here are some tasty recipes for smoothies. I will be trying some of these this weekend so I'll let you know how they turn out.
Remember, smoothies make great midday or between-meal snacks. The best thing to do is make a big batch the night before, store in the fridge in water bottles, so when you're getting ready for work the next day, you just grab and go!
Yesterday's Workout
One-Armed Dumbbell Row
Warm Up
Pull Ups x 10 reps
1) 60lbs x 10 reps
2) 70lbs x 10 reps
3) 80lbs x 8 reps
4) 95lbs x 5 reps
6) 85lbs x 6 reps
7) 75lbs x 7 reps
8) 65lbs x 10 reps
Low Row Drop Sets
1) 152.5lbs x 10 reps
140lbs x 8 reps
137.5lbs x 6 reps
2) 147.5lbs x 10 reps
135lbs x 8 reps
122.5lbs x 6 reps
One-Armed Dumbbell Row
Warm Up
Pull Ups x 10 reps
1) 60lbs x 10 reps
2) 70lbs x 10 reps
3) 80lbs x 8 reps
4) 95lbs x 5 reps
6) 85lbs x 6 reps
7) 75lbs x 7 reps
8) 65lbs x 10 reps
Low Row Drop Sets
1) 152.5lbs x 10 reps
140lbs x 8 reps
137.5lbs x 6 reps
2) 147.5lbs x 10 reps
135lbs x 8 reps
122.5lbs x 6 reps
Tuesday, December 8, 2009
Monday's workout
Incline Dumbbell Chest Press
Warm up
30lbs x 10 reps
1) 40lbs x 10 reps
2) 55lbs x 8 reps
3) 65lbs x 8 reps
4) 75lbs x 6 reps
5) 85lbs x 6 reps
6) 75lbs x 5 reps
7) 65lbs x 7 reps
8) 55lbs x 8 reps
Dumbbell Chest Press
1) 50lbs x 10 reps
2) 50lbs x 10 reps
3) 50lbs x 8 reps
4) 50lbs x 7 reps
3 rounds of:
Overhead Tricep Extensions (50lbs x 10 reps)
Dumbbell Skull Crushers (20lbs x 10)
Tricep Pressdown (50lbs x 10)
Incline Dumbbell Chest Press
Warm up
30lbs x 10 reps
1) 40lbs x 10 reps
2) 55lbs x 8 reps
3) 65lbs x 8 reps
4) 75lbs x 6 reps
5) 85lbs x 6 reps
6) 75lbs x 5 reps
7) 65lbs x 7 reps
8) 55lbs x 8 reps
Dumbbell Chest Press
1) 50lbs x 10 reps
2) 50lbs x 10 reps
3) 50lbs x 8 reps
4) 50lbs x 7 reps
3 rounds of:
Overhead Tricep Extensions (50lbs x 10 reps)
Dumbbell Skull Crushers (20lbs x 10)
Tricep Pressdown (50lbs x 10)
Friday's Workout
Barbell Bicep Curls
Warm up Sets
45lbs x 10 reps
45lbs x 10 reps
1) 65lbs x 10 reps
2) 85lbs x 10 reps
3) 105lbs x 3 reps
4) 95lbs x 4
Dumbbell Bicep Curls
1) 20lbs x 8 reps
2) 25lbs x 8 reps
3) 30lbs x 8 reps
4)40lbs x 4 reps
EZ Curl Drops Sets
1) 50lbs x 10 reps
40lbs x 8 reps
30lbx x 6 reps
2) 50lbs x 10 reps
40lbs x 8 reps
30lbs x 6 reps
Barbell Skull Crushers
Warm Up
45lbs x 10 reps
45lbs x 10 reps
1) 55lbs x 10 reps
2) 65lbs x 10 reps
3) 75lbs x 8 reps
4) 85lbs x 6 reps
Overhead Tricep Extensions
1) 30lbs x 10 reps
2) 40lbs x 8 reps
3) 50lbs x 8 reps
4) 60lbs x 4 reps
Tricep Pressdown Dropsets
1) 40lbs x 10 reps
35lbs x 8 reps
30lbs x 6 reps
2) 47.5lbs x 10 reps
42.5lbs x 8 reps
37.5lbs x 6 reps
Barbell Bicep Curls
Warm up Sets
45lbs x 10 reps
45lbs x 10 reps
1) 65lbs x 10 reps
2) 85lbs x 10 reps
3) 105lbs x 3 reps
4) 95lbs x 4
Dumbbell Bicep Curls
1) 20lbs x 8 reps
2) 25lbs x 8 reps
3) 30lbs x 8 reps
4)40lbs x 4 reps
EZ Curl Drops Sets
1) 50lbs x 10 reps
40lbs x 8 reps
30lbx x 6 reps
2) 50lbs x 10 reps
40lbs x 8 reps
30lbs x 6 reps
Barbell Skull Crushers
Warm Up
45lbs x 10 reps
45lbs x 10 reps
1) 55lbs x 10 reps
2) 65lbs x 10 reps
3) 75lbs x 8 reps
4) 85lbs x 6 reps
Overhead Tricep Extensions
1) 30lbs x 10 reps
2) 40lbs x 8 reps
3) 50lbs x 8 reps
4) 60lbs x 4 reps
Tricep Pressdown Dropsets
1) 40lbs x 10 reps
35lbs x 8 reps
30lbs x 6 reps
2) 47.5lbs x 10 reps
42.5lbs x 8 reps
37.5lbs x 6 reps
Thursday, December 3, 2009
Tuesday, December 1, 2009
Today's workout
Pull Ups
Warm Up
1) 25lbs x 8 reps
2) 25lbs x 6 reps
Low Row
Warm Up
1) 85lbs x 8 reps
1) 137.5lbs x 8 reps
2) 150lbs x 8 reps
3) 162.5lbs x 8 reps
4) 187.5lbs x 5 reps
1-Armed DB Row
1) 70lbs x 8 reps
2) 80lbs x 8 reps
3) 90lbs x 8 reps
4) 100lbs x 6 reps
Barbell Row
1) 85lbs x 8 reps
2) 125lbs x 8 reps
3) 145lbs x 6 reps
Again, focusing on a specific body part per day is just part of the periodization process. Next week's workouts should be a little bit more interesting. ;)
Pull Ups
Warm Up
1) 25lbs x 8 reps
2) 25lbs x 6 reps
Low Row
Warm Up
1) 85lbs x 8 reps
1) 137.5lbs x 8 reps
2) 150lbs x 8 reps
3) 162.5lbs x 8 reps
4) 187.5lbs x 5 reps
1-Armed DB Row
1) 70lbs x 8 reps
2) 80lbs x 8 reps
3) 90lbs x 8 reps
4) 100lbs x 6 reps
Barbell Row
1) 85lbs x 8 reps
2) 125lbs x 8 reps
3) 145lbs x 6 reps
Again, focusing on a specific body part per day is just part of the periodization process. Next week's workouts should be a little bit more interesting. ;)
Yesterday's Workout
Bench Press
Warm Up
1) 95lbs x 8 reps
2) 135lbs x 8 reps
1) 135lbs x 8 reps
2) 155lbs x 8 reps
3) 185lbs x 6 reps
4) 225lbs x 2 reps
Incline DB Chest Press
1) 45lbs x 6 reps
2) 55lbs x 6 reps
3) 65lbs x 4 reps
4) 75lbs x 3 reps
Neutral Grip DB Chest Press
1) 30lbs x 6 reps
2) 40lbs x 6 reps
You will be noticing some changes in my workouts for the next few weeks. I'm attempting to increase muscle mass and strength. Therefore, the weights will be high and reps will be low (anywhere from 4 to 8 reps).
This is part of my periodization program. Periodization is just a fancy term for performing one type of program for X amount of time, then switching to something else for the same amount of time. For example, I will be focusing on mass and strength for a month, then I will be reverting to my high-intesity workouts for another month, then maybe plyometrics and agilities for a third month.
Hope I haven't lost you too much ;). If so, let the questions fly!!
Bench Press
Warm Up
1) 95lbs x 8 reps
2) 135lbs x 8 reps
1) 135lbs x 8 reps
2) 155lbs x 8 reps
3) 185lbs x 6 reps
4) 225lbs x 2 reps
Incline DB Chest Press
1) 45lbs x 6 reps
2) 55lbs x 6 reps
3) 65lbs x 4 reps
4) 75lbs x 3 reps
Neutral Grip DB Chest Press
1) 30lbs x 6 reps
2) 40lbs x 6 reps
You will be noticing some changes in my workouts for the next few weeks. I'm attempting to increase muscle mass and strength. Therefore, the weights will be high and reps will be low (anywhere from 4 to 8 reps).
This is part of my periodization program. Periodization is just a fancy term for performing one type of program for X amount of time, then switching to something else for the same amount of time. For example, I will be focusing on mass and strength for a month, then I will be reverting to my high-intesity workouts for another month, then maybe plyometrics and agilities for a third month.
Hope I haven't lost you too much ;). If so, let the questions fly!!
Wednesday, November 4, 2009
Today's workout
Tabata each of the following:
*KB Swings (24kg)
*DB Shoulder Press (15lbs)
*Deadlift (135lbs)
Who'd think a 12min workout would absolutely kick my butt!!! Remember what Tabata's are?! 20sec of work followed by 10 sec of rest for 4 min (8 rounds/sets). The absolute worst of these was the deadlift. Not only was I dead-tired but the exercies itself sucks! (Who am I kidding...I'll prob do something similar tomorrow ;) )
Tabata each of the following:
*KB Swings (24kg)
*DB Shoulder Press (15lbs)
*Deadlift (135lbs)
Who'd think a 12min workout would absolutely kick my butt!!! Remember what Tabata's are?! 20sec of work followed by 10 sec of rest for 4 min (8 rounds/sets). The absolute worst of these was the deadlift. Not only was I dead-tired but the exercies itself sucks! (Who am I kidding...I'll prob do something similar tomorrow ;) )
Wednesday, October 28, 2009
Not enough time for breakfast!? Try out one of these recipes for a quick smoothie on the go!!
These recipes are OK every once in a while, however these are NOT a long-term substitue for a solid-food breakfast.
These recipes are OK every once in a while, however these are NOT a long-term substitue for a solid-food breakfast.
Today's workout
4 rounds:
DB Chest Press, 6-8 reps (60lbs, 70lbs, 80lbs, 90lbs)
Deadlift, 6-8 reps (135lbs, 185lbs, 225lbs, 235lbs)
Cable Row, 6-8 reps (150lbs x 2, 165lbs x 2)
2 rounds:
BB Shoulder Press, 6-8 reps (65lbs, 115lbs)
BB Bicep Curls, 6-8 reps (65lbs x 2)
The weather the past few days had me dragging today so I decided to beat myself up more than usual. The reps are low compared to what I usually do. Today's workout was geared more towards strength, however with little drop in intensity (I still held my rest in between sets to no longer than 30 sec).
My workouts have been intermittent this week but I'm hoping to change that over the next few days. Crossing my fingers!!!
4 rounds:
DB Chest Press, 6-8 reps (60lbs, 70lbs, 80lbs, 90lbs)
Deadlift, 6-8 reps (135lbs, 185lbs, 225lbs, 235lbs)
Cable Row, 6-8 reps (150lbs x 2, 165lbs x 2)
2 rounds:
BB Shoulder Press, 6-8 reps (65lbs, 115lbs)
BB Bicep Curls, 6-8 reps (65lbs x 2)
The weather the past few days had me dragging today so I decided to beat myself up more than usual. The reps are low compared to what I usually do. Today's workout was geared more towards strength, however with little drop in intensity (I still held my rest in between sets to no longer than 30 sec).
My workouts have been intermittent this week but I'm hoping to change that over the next few days. Crossing my fingers!!!
Sunday, October 25, 2009
Yesterday's Workout
50 Deadlifts (225lbs)
20 Barbell Shoulder Press (95lbs)
20 KB Row Drop-set (32kg, 24kg)
50 Push Ups
200ft Sled Pull (270lbs)
I know I've said this a few times but this is prob one of the hardest workouts I've ever done (next to the Navy SEAL weekend). This was actually the first half of a workout my co-worker had planned out. We smartly left the 2nd half for next weekend.
I never knew sitting down could be so challenging...
50 Deadlifts (225lbs)
20 Barbell Shoulder Press (95lbs)
20 KB Row Drop-set (32kg, 24kg)
50 Push Ups
200ft Sled Pull (270lbs)
I know I've said this a few times but this is prob one of the hardest workouts I've ever done (next to the Navy SEAL weekend). This was actually the first half of a workout my co-worker had planned out. We smartly left the 2nd half for next weekend.
I never knew sitting down could be so challenging...
Thursday's Workout
21 Burpees
10 Inverted Rows
15 Burpees
10 Inverted Rows
9 Burpees
10 Inverted Rows
2 rounds:
15 DB Chest Press (40lbs)
15 DB Row (40lbs)
2 min Tabata squats
2 rounds:
10 Renegade Rows
20 Walking Lunges
1-legged Planks
2 rounds:
Thrusters
KB Deadlift drop-set (32kg, 24kg, 16kg)
I know, I know...I'm a bit late in posting. This is what happens when the wireless connection at my gym goes caput!!
This was actually a workout I prescibed for one of my clients, so I decided to do it with her. The first half wasn't too bad but I was fatiguing pretty quickly towards the end b/c I hadn't eaten properly beforehand...WOOPS!!!
Make sure to eat at least an hour before any workout: a 4-course meal isn't necessary but a slice of wheat toast with a glass of OJ or milk is perfect. Or a PB&J works just as well...
21 Burpees
10 Inverted Rows
15 Burpees
10 Inverted Rows
9 Burpees
10 Inverted Rows
2 rounds:
15 DB Chest Press (40lbs)
15 DB Row (40lbs)
2 min Tabata squats
2 rounds:
10 Renegade Rows
20 Walking Lunges
1-legged Planks
2 rounds:
Thrusters
KB Deadlift drop-set (32kg, 24kg, 16kg)
I know, I know...I'm a bit late in posting. This is what happens when the wireless connection at my gym goes caput!!
This was actually a workout I prescibed for one of my clients, so I decided to do it with her. The first half wasn't too bad but I was fatiguing pretty quickly towards the end b/c I hadn't eaten properly beforehand...WOOPS!!!
Make sure to eat at least an hour before any workout: a 4-course meal isn't necessary but a slice of wheat toast with a glass of OJ or milk is perfect. Or a PB&J works just as well...
Sunday, October 11, 2009
Navy SEAL Adventure Challenge
I had posted about my wonderful 24-hour adventure on a previous blog. I finally received pictures. Check them out on my Facebook page and let me know what you think.
HOOYAH!!!
I had posted about my wonderful 24-hour adventure on a previous blog. I finally received pictures. Check them out on my Facebook page and let me know what you think.
HOOYAH!!!
In addition to that wonderful workout, I decided to join one of my clients on a 37-flight stair climb at the Trump Towers in Stamford. Why did I do it? Aside from being a glutton for punishment, I just wanted to see how fast I could do it. Turns out, I did it in about 7 minutes.
Here's an image of Stamford from an unfinished apartment on the 37th floor:
In all honesty, the real reason for doing the stair climb is for the American Lung Association. Anyone game!?!?
Yesterday's Workout
21 thrusters (75lbs)
10 burpee pull ups
15 thrusters
10 burpee pull ups
9 thrusters
10 burpee pull ups
500m row x 2 (1:42, 1:38)
The first half of this workout wasn't too bad...I mean, it hurt but I could walk. The two 500m rows absolutely sucked!!! I knew it would but I never expected it to be THIS bad.
Maybe I'll give this workout to one of my clients :)...
21 thrusters (75lbs)
10 burpee pull ups
15 thrusters
10 burpee pull ups
9 thrusters
10 burpee pull ups
500m row x 2 (1:42, 1:38)
The first half of this workout wasn't too bad...I mean, it hurt but I could walk. The two 500m rows absolutely sucked!!! I knew it would but I never expected it to be THIS bad.
Maybe I'll give this workout to one of my clients :)...
Friday, October 9, 2009
Today's Workout
15 minute interval workout
I started with a 5 minute warm-up (not included in the time above). Starting from the 5th minute, I sprinted at 10mph for 1 minute, then walked at 3.5 mph for 1 minute. Before every sprint interval, I increased the incline by 1: the 1st minute was at an incline of 1, 2nd minute was incline of 2, etc. By the 15th minute, I was at the maximum level of incline of 15. The sprint interval was supposed to be for a full minute...yeah, that didn't work out too well ;). I only last 30 seconds...but it gives me a goal to shoot for next time.
15 minute interval workout
I started with a 5 minute warm-up (not included in the time above). Starting from the 5th minute, I sprinted at 10mph for 1 minute, then walked at 3.5 mph for 1 minute. Before every sprint interval, I increased the incline by 1: the 1st minute was at an incline of 1, 2nd minute was incline of 2, etc. By the 15th minute, I was at the maximum level of incline of 15. The sprint interval was supposed to be for a full minute...yeah, that didn't work out too well ;). I only last 30 seconds...but it gives me a goal to shoot for next time.
Yesterday's Workout
2 rounds of:
300m row (1:40/500m pace)
KB Swing Drop Set (32kg for 18 reps, 24kg for 15 reps, 16kg for 12 reps)
Ball Slams (15 reps with 8lb medicine ball)
135lb sled push
I'm not going to lie...I'm kind of feeling this one today. I had to roll out of bed today...really had no use of my legs. But ask me if I'd do it again....HELLS YEAH!!!
2 rounds of:
300m row (1:40/500m pace)
KB Swing Drop Set (32kg for 18 reps, 24kg for 15 reps, 16kg for 12 reps)
Ball Slams (15 reps with 8lb medicine ball)
135lb sled push
I'm not going to lie...I'm kind of feeling this one today. I had to roll out of bed today...really had no use of my legs. But ask me if I'd do it again....HELLS YEAH!!!
Monday, October 5, 2009
Thursday, October 1, 2009
Today's workout
After trying to find a 2nd job and preparing for my ju jitsu promotions, I was finally able to get a workout in.
Deadlift
135lbs x 8
225lbs x 6
275lbs x 6
315lbs x 1
3 sets of:
Shoulder Press (25lbs x 15)
Walking Lunges (20lbs dumbbells)
3 sets of:
Shoulder Side Raise (15lbs x 15)
Leg Curls (115lbs x 15)
I did the deadlifts as warm-up (nuts, I know). Turned out to be the best thing b/c by the end of the lunges and at the start of leg curls, I was definitely feeling the burn.
Tomorrow's workout should be a good taste of the bike trainer or something nuts that involves pushing around a 135lb sled. :)
Stay tuned!!
After trying to find a 2nd job and preparing for my ju jitsu promotions, I was finally able to get a workout in.
Deadlift
135lbs x 8
225lbs x 6
275lbs x 6
315lbs x 1
3 sets of:
Shoulder Press (25lbs x 15)
Walking Lunges (20lbs dumbbells)
3 sets of:
Shoulder Side Raise (15lbs x 15)
Leg Curls (115lbs x 15)
I did the deadlifts as warm-up (nuts, I know). Turned out to be the best thing b/c by the end of the lunges and at the start of leg curls, I was definitely feeling the burn.
Tomorrow's workout should be a good taste of the bike trainer or something nuts that involves pushing around a 135lb sled. :)
Stay tuned!!
Monday, September 21, 2009
HOOYAH!!!
So I had an interesting weekend...
As opposed to doing one of my usual Saturday workouts of flipping assorted-sized tires in the parking lot, I decided to spice it up a bit. So I decided to do one of the most extreme events available to civilians: I signed up for the SEAL Adventure Challenge. The Challenge is probably the closest event one could get to actual SEAL training (called BUD/S). The Challenge is 24hrs of physical, but mostly mental torture.
The Challenge began at 6am on Saturday morning. I knew this was for real when our breakfast consisted of a raw egg broken on our bottom teeth, a can of beans and a banana (right about now, the 5-star breakfast from IHOP is sounding awesome!!). From here, we proceeded to do a good amount of push-ups, leg raises and low crawls (mind you, we started on a basketball court and crawled through rocks and dirt...yay!!).
After the morning PT, we all drove to the Greenwich YMCA for pool drills. This is where I knew my weak/breaking point would be. After learning some drills for about an hour, that's when the fun really started. The instructor had us all treading water in about a 10x10 area in the pool. Keep in mind that there were 26 of us, so chances are, you were smacking someone with your hands and/or kicking someone with your legs...not the best environment for someone deathly afraid of the water. So after quitting twice, the instructors had me work with one of the other Marines (more on him in a later posting) for some basic PT: lots of pull-ups, push-ups, sit-ups, bear crawls, etc. During my bear crawls, I peeked into the pool a few times and saw the rest of the SEAL candidates treading water while holding a brick, going under and touching the pool bottom with their hands tied behind their backs, only coming up for air when needed and other assorted drills. I wasn't happy that I quit but I was sure glad I wasn't out there (at least for my physical safety and the safety of others).
After the pool drills, we drove back to camp and did PLENTY push ups, leg raises, low crawls, push ups, running...did I mention push ups!? Then came some more drills in the lake. I didn't even attempt it this time. I walked over to the instructor and told him I didn't feel comfortable swimming across the lake. One of the other SEAL instructors decided to work with me and tried to make a dent in my fear of water/swimming. He was extremely patient with me, more patient that I would've expected and I thanked him for that once we graduated.
After a few more hours of PT came Log PT. Log PT is essentially carrying around a log 3/4 the size of a telephone pole between 5 to 6 people: shoulder presses, bicep curls, back extensions, squats, lunges, and sit ups. Oh, did I mention running through the woods with the log on our backs. It was at this point that one of our team members quit outright. We tried to get him to stick it out for another hour but he just couldn't physically handle it...he just quit. What he didn't know was that the hard part was almost over. The Log PT only lasted another 10 min or so and the fun part of the Challenge was about to begin: the Recon Mission.
We were broken down into 2 groups of 11 ppl and each given an objective. We were acting as our own individual SEAL teams and were given checkpoints to recon and draw maps of, then make our way back to a simulated extraction point. Because we were dropped off in the middle of the forest, it was dark...so dark that we actually walked right by 3 "enemies", all of whom proceed to "assassinate" the entire squad in a matter of 10 seconds. However, we were able to proceed with our mission as planned. We broke up into smaller groups of 3-4 and made our way to the extraction point. By the time my group was at our hiding place, it was 3:15am. So we hid under a shed, along with who knows what other animals and took a small nap until 3:45am (this was the only sleep any of us have gotten in the last 22 hrs. They blew the whistle at 4am where we had a debriefing session to see what worked and what didn't work.
By the time we got back to PT, it was almost 5am...another hour or so to go. This is when all the mind games come into play. After some more push ups and crawling around, we made our way to the lake. As we were doing push ups, the head instructor seperated us into groups of 4 and having mini-conferences. I was part of the last group that happened to be 5 strong. The instructor started his "speech" like this (keep in mind the air temp. is between 30-40 degrees and the water temp. isn't too far behind):
"3 of your classmates have just quit. You have to swim across the lake. For those of you that quit, the rest of the members have to pick up your slack and swim across twice."
The instructor knows my weakness so he's essentially looking at me the entire time. I say I can't do it. The oldest guy (48 yrs old) in the entire group of 25 also says he couldn't do it but changes his mind immediately. So I now have 4 guys encouraging me to do it, saying they would help me across. I grudgingly say I would do it. The instructor has us line up again and says, "Congratulations boys, you have passed the test!" Turns out it was a HUGE mind game and we never had to swim in the first place...next to the actual completion of the challenge, that was the biggest relief of the day!!
So after an hour or so more of push ups and crawling around, we're done, finished, finito...WOO HOO!!!! Its 6am, and after 24hrs of being beaten, battered and bruised, we are receiving our certificate of completion and tshirts. Turns out the instructors are actually nice guys and not complete (insert expletive here).
I do have to say, this is probably the most physical work I've ever done. However, by far, this is the hardest mental challenge I have or ever will encounter. Those 24hrs tested every single weakness of not only myself, but of every single person in the group. Granted, my weakness was the most exploited but everyone had a weakness that they overcame. I still have a little bit of work to overcome mine but I think I took a HUGE step in the last hour.
I am still bruised and torn, however, today, I stand a little bit taller not only for the men and women in uniform, but BECAUSE of them...thank you!!!
I'm hoping to get pictures within the next few days but check out this link for pictures from previous Challenges. And for all of you Team guys....HOOYAH!!!
As opposed to doing one of my usual Saturday workouts of flipping assorted-sized tires in the parking lot, I decided to spice it up a bit. So I decided to do one of the most extreme events available to civilians: I signed up for the SEAL Adventure Challenge. The Challenge is probably the closest event one could get to actual SEAL training (called BUD/S). The Challenge is 24hrs of physical, but mostly mental torture.
The Challenge began at 6am on Saturday morning. I knew this was for real when our breakfast consisted of a raw egg broken on our bottom teeth, a can of beans and a banana (right about now, the 5-star breakfast from IHOP is sounding awesome!!). From here, we proceeded to do a good amount of push-ups, leg raises and low crawls (mind you, we started on a basketball court and crawled through rocks and dirt...yay!!).
After the morning PT, we all drove to the Greenwich YMCA for pool drills. This is where I knew my weak/breaking point would be. After learning some drills for about an hour, that's when the fun really started. The instructor had us all treading water in about a 10x10 area in the pool. Keep in mind that there were 26 of us, so chances are, you were smacking someone with your hands and/or kicking someone with your legs...not the best environment for someone deathly afraid of the water. So after quitting twice, the instructors had me work with one of the other Marines (more on him in a later posting) for some basic PT: lots of pull-ups, push-ups, sit-ups, bear crawls, etc. During my bear crawls, I peeked into the pool a few times and saw the rest of the SEAL candidates treading water while holding a brick, going under and touching the pool bottom with their hands tied behind their backs, only coming up for air when needed and other assorted drills. I wasn't happy that I quit but I was sure glad I wasn't out there (at least for my physical safety and the safety of others).
After the pool drills, we drove back to camp and did PLENTY push ups, leg raises, low crawls, push ups, running...did I mention push ups!? Then came some more drills in the lake. I didn't even attempt it this time. I walked over to the instructor and told him I didn't feel comfortable swimming across the lake. One of the other SEAL instructors decided to work with me and tried to make a dent in my fear of water/swimming. He was extremely patient with me, more patient that I would've expected and I thanked him for that once we graduated.
After a few more hours of PT came Log PT. Log PT is essentially carrying around a log 3/4 the size of a telephone pole between 5 to 6 people: shoulder presses, bicep curls, back extensions, squats, lunges, and sit ups. Oh, did I mention running through the woods with the log on our backs. It was at this point that one of our team members quit outright. We tried to get him to stick it out for another hour but he just couldn't physically handle it...he just quit. What he didn't know was that the hard part was almost over. The Log PT only lasted another 10 min or so and the fun part of the Challenge was about to begin: the Recon Mission.
We were broken down into 2 groups of 11 ppl and each given an objective. We were acting as our own individual SEAL teams and were given checkpoints to recon and draw maps of, then make our way back to a simulated extraction point. Because we were dropped off in the middle of the forest, it was dark...so dark that we actually walked right by 3 "enemies", all of whom proceed to "assassinate" the entire squad in a matter of 10 seconds. However, we were able to proceed with our mission as planned. We broke up into smaller groups of 3-4 and made our way to the extraction point. By the time my group was at our hiding place, it was 3:15am. So we hid under a shed, along with who knows what other animals and took a small nap until 3:45am (this was the only sleep any of us have gotten in the last 22 hrs. They blew the whistle at 4am where we had a debriefing session to see what worked and what didn't work.
By the time we got back to PT, it was almost 5am...another hour or so to go. This is when all the mind games come into play. After some more push ups and crawling around, we made our way to the lake. As we were doing push ups, the head instructor seperated us into groups of 4 and having mini-conferences. I was part of the last group that happened to be 5 strong. The instructor started his "speech" like this (keep in mind the air temp. is between 30-40 degrees and the water temp. isn't too far behind):
"3 of your classmates have just quit. You have to swim across the lake. For those of you that quit, the rest of the members have to pick up your slack and swim across twice."
The instructor knows my weakness so he's essentially looking at me the entire time. I say I can't do it. The oldest guy (48 yrs old) in the entire group of 25 also says he couldn't do it but changes his mind immediately. So I now have 4 guys encouraging me to do it, saying they would help me across. I grudgingly say I would do it. The instructor has us line up again and says, "Congratulations boys, you have passed the test!" Turns out it was a HUGE mind game and we never had to swim in the first place...next to the actual completion of the challenge, that was the biggest relief of the day!!
So after an hour or so more of push ups and crawling around, we're done, finished, finito...WOO HOO!!!! Its 6am, and after 24hrs of being beaten, battered and bruised, we are receiving our certificate of completion and tshirts. Turns out the instructors are actually nice guys and not complete (insert expletive here).
I do have to say, this is probably the most physical work I've ever done. However, by far, this is the hardest mental challenge I have or ever will encounter. Those 24hrs tested every single weakness of not only myself, but of every single person in the group. Granted, my weakness was the most exploited but everyone had a weakness that they overcame. I still have a little bit of work to overcome mine but I think I took a HUGE step in the last hour.
I am still bruised and torn, however, today, I stand a little bit taller not only for the men and women in uniform, but BECAUSE of them...thank you!!!
I'm hoping to get pictures within the next few days but check out this link for pictures from previous Challenges. And for all of you Team guys....HOOYAH!!!
Thursday, September 10, 2009
Freshman 15
Its that time of year again: Samuel Adams Summer ale is no longer available, back-to-school shopping and the Freshman 15.
The Freshman 15 is a wonderful phenomenon (and I use that term loosely) where students, usually freshman, end up packing on the pounds, thanks to all-nighters, drinking and eating. We've all been there: you're studying for the stats exam tomorrow and you're barely awake. So you reach for that frozen pizza or call for take-out. Next thing you know, you've polished off a large pizza pie and 5 beers into a 6-pack. Come May, you wonder where the extra pounds came from...
The following tips can not only help those in their freshman year of college, but it could also help those of us trying to control our eating habits and lose a few pounds:
Better Nutritional Choices – With class schedules that can vary from day to day and unhealthy food choices often readily available, unstructured eating is almost inevitable. Remember the importance of moderation and refer to www.mypyramid.gov for a guide to balanced eating.
Three Meals Per Day – Studies show that weight gain is more common among those who skip breakfast. Be sure to make time for the most important meal of the day and don’t allow too much time to pass between meals. Individuals who consume fewer than three meals per day may find themselves feeling famished, which can lead them to overeat.
Snacking – Avoid late-night snacking while cramming for exams or finishing a paper. Stock the dorm room with healthy snacks (e.g., fresh fruit and veggies) that are easily transportable.
Reality of Alcohol – Drinking is a big part of college life, but it can also pack on the pounds. Five or six beers at 150 calories each equals an additional intake of 600-900 calories, and 3,500 calories equals one pound of fat. Additionally, alcohol consumption can trigger late-night eating, which can yield even greater weight gain.
Sleep Patterns – It’s easy to get caught up in those late nights, but regulated, good-quality sleep is essential in avoiding weight gain. Try to get at least six hours of sleep per night.
Stress Management – Between moving away from home, juggling classes and coursework, and adapting to new surroundings, there are many stressors associated with freshman year that can negatively affect health. Seek creative ways to cope such as yoga and meditation. The health services department is also a great resource.
Active Living – Whenever possible, instead of driving, walk or bike to class, the post office, the library, etc. to burn off extra calories.
Campus Resources – Use what you’re paying for! Check out the campus recreation center, participate in group fitness classes and intramural sports, and organize activities such as a pick-up game of basketball or volleyball, or go on a group hike with friends and neighbors.
Workout Groups – Exercising with a partner or group is more than just a workout—it’s a social experience. Recruiting roommates and classmates to workout is a great way to meet people and make new friends.
Health and Fitness for Credit – Enroll in an activity or a lifestyle and/or nutrition class for college credit. This is a great way to get motivated and adhere to a healthy lifestyle.
A few additional notes:
Late-night snacking is not inherently bad. Its quite ok to have a light snack before bedtime. However, a frozen pizza or an Italian combo sandwich is NOT a light snack. Some good ideas: a small bowl of oatmeal, yogurt, fresh fruit.
For those with more time, you should definitely break up your meals into at least 5 smaller meals. At the very least, breakfast SHOULD NEVER be skipped. I can tell you from personal experience, if breakfast is skipped, you could find yourself at Dunkin Donuts, ordering a bacon/egg on a plain bagel and wash it down with a Double Chocolate donut.
Its that time of year again: Samuel Adams Summer ale is no longer available, back-to-school shopping and the Freshman 15.
The Freshman 15 is a wonderful phenomenon (and I use that term loosely) where students, usually freshman, end up packing on the pounds, thanks to all-nighters, drinking and eating. We've all been there: you're studying for the stats exam tomorrow and you're barely awake. So you reach for that frozen pizza or call for take-out. Next thing you know, you've polished off a large pizza pie and 5 beers into a 6-pack. Come May, you wonder where the extra pounds came from...
The following tips can not only help those in their freshman year of college, but it could also help those of us trying to control our eating habits and lose a few pounds:
Better Nutritional Choices – With class schedules that can vary from day to day and unhealthy food choices often readily available, unstructured eating is almost inevitable. Remember the importance of moderation and refer to www.mypyramid.gov for a guide to balanced eating.
Three Meals Per Day – Studies show that weight gain is more common among those who skip breakfast. Be sure to make time for the most important meal of the day and don’t allow too much time to pass between meals. Individuals who consume fewer than three meals per day may find themselves feeling famished, which can lead them to overeat.
Snacking – Avoid late-night snacking while cramming for exams or finishing a paper. Stock the dorm room with healthy snacks (e.g., fresh fruit and veggies) that are easily transportable.
Reality of Alcohol – Drinking is a big part of college life, but it can also pack on the pounds. Five or six beers at 150 calories each equals an additional intake of 600-900 calories, and 3,500 calories equals one pound of fat. Additionally, alcohol consumption can trigger late-night eating, which can yield even greater weight gain.
Sleep Patterns – It’s easy to get caught up in those late nights, but regulated, good-quality sleep is essential in avoiding weight gain. Try to get at least six hours of sleep per night.
Stress Management – Between moving away from home, juggling classes and coursework, and adapting to new surroundings, there are many stressors associated with freshman year that can negatively affect health. Seek creative ways to cope such as yoga and meditation. The health services department is also a great resource.
Active Living – Whenever possible, instead of driving, walk or bike to class, the post office, the library, etc. to burn off extra calories.
Campus Resources – Use what you’re paying for! Check out the campus recreation center, participate in group fitness classes and intramural sports, and organize activities such as a pick-up game of basketball or volleyball, or go on a group hike with friends and neighbors.
Workout Groups – Exercising with a partner or group is more than just a workout—it’s a social experience. Recruiting roommates and classmates to workout is a great way to meet people and make new friends.
Health and Fitness for Credit – Enroll in an activity or a lifestyle and/or nutrition class for college credit. This is a great way to get motivated and adhere to a healthy lifestyle.
A few additional notes:
Late-night snacking is not inherently bad. Its quite ok to have a light snack before bedtime. However, a frozen pizza or an Italian combo sandwich is NOT a light snack. Some good ideas: a small bowl of oatmeal, yogurt, fresh fruit.
For those with more time, you should definitely break up your meals into at least 5 smaller meals. At the very least, breakfast SHOULD NEVER be skipped. I can tell you from personal experience, if breakfast is skipped, you could find yourself at Dunkin Donuts, ordering a bacon/egg on a plain bagel and wash it down with a Double Chocolate donut.
Friday, September 4, 2009
Don't forget the real reason for this weekend...
As some of us are scrambling to get out of work and try to beat traffic only to sit in the inevitable parking lot, please don't forget those that can't enjoy a day off...
The Wounded Warrior Project
Operation Phoenix
Any Solider Inc.
Happy Labor Day!! And if you're part of any uniformed personnel, THANK YOU!!
The Wounded Warrior Project
Operation Phoenix
Any Solider Inc.
Happy Labor Day!! And if you're part of any uniformed personnel, THANK YOU!!
Tuesday, September 1, 2009
Yesterday's workout
Deadlift: 275lbs x 10 reps
Bench Chest: 135lbs + 30lbs chains x 10 reps
Lat Pulldown: 165lbs x 10 reps
Shoulder Press: 45lbs x 8; 40lbs x 8; 35lbs x 6; 30lbs x 4
Unilateral Leg Press: 230lbs x 20 reps
Farmer's Walk: 100lb plates in each hand x 200ft round trip
This is probably one of the tougher workouts I've ever done. The worst part about this is/was the Farmer's Walk. Although this is an extreme version, the exercise is still the same.
Deadlift: 275lbs x 10 reps
Bench Chest: 135lbs + 30lbs chains x 10 reps
Lat Pulldown: 165lbs x 10 reps
Shoulder Press: 45lbs x 8; 40lbs x 8; 35lbs x 6; 30lbs x 4
Unilateral Leg Press: 230lbs x 20 reps
Farmer's Walk: 100lb plates in each hand x 200ft round trip
This is probably one of the tougher workouts I've ever done. The worst part about this is/was the Farmer's Walk. Although this is an extreme version, the exercise is still the same.
Sunday, August 30, 2009
What to look for in a personal trainer
I was browsing through some articles on Mensfitness.com and Menshealth.com and I came across an interesting article, essentially outlining some things to look for in a personal trainer. I decided to do some more research (gotta love Google!) and here are some of the common themes:
1) Which certification does the trainer have? According to the article I read, there are over 400 agencies through which you can become certified, most of them after only a few minutes of reading and taking a test...online! There are 3 or 4 reputable certifications available: the American College of Sports Medicine, American Council on Exercise, National Academy of Sports Medicine, and the National Strength and Conditioning Association. These are the top agencies that are rated and approved by the National Commission of Certifying Agencies (NCCA). This agency reviews other agencies and foundations/associations and ensures that they are up to par and provide a safe and reliable accreditation. If you belong to a gym, the front desk should have access to the trainer's certificates. If you are working with a trainer at home, ask them to bring a copy of it. If they are not certified, a BS in Exercise Science or Exercise Physiology will also suffice.
2) Is the trainer insured? Whether at a gym or at home, ALL trainers MUST be insured!!! As a trainer, having insurance is equivalent to having full-coverage insurance on your car. The most basic policy is $1MM per incident and $2MM per year. However, depending on the number of clients and where the training is taking place, the trainer could hold more insurance coverage, but this basic amount is MANDATORY!!!
3) Did they ask you questions? The trainer should never jump into a workout immediately...NEVER!!! The first session should be the trainer asking you questions about your medical history and asking you what goals you have in mind. Next, a basic evaluation should take place: resting heart rate, height, weight, body fat percentage and maybe physical fitness test.
4) This isn't a question but more of something to look for: you should not look better than your trainer!! I'm not saying every trainer should be jacked with massive muscles but if the trainer is getting winded demonstrating the exercises, there's a problem!!
These are a few things to ask and look for in a trainer. If you have any other questions or comments, ask away!!
I was browsing through some articles on Mensfitness.com and Menshealth.com and I came across an interesting article, essentially outlining some things to look for in a personal trainer. I decided to do some more research (gotta love Google!) and here are some of the common themes:
1) Which certification does the trainer have? According to the article I read, there are over 400 agencies through which you can become certified, most of them after only a few minutes of reading and taking a test...online! There are 3 or 4 reputable certifications available: the American College of Sports Medicine, American Council on Exercise, National Academy of Sports Medicine, and the National Strength and Conditioning Association. These are the top agencies that are rated and approved by the National Commission of Certifying Agencies (NCCA). This agency reviews other agencies and foundations/associations and ensures that they are up to par and provide a safe and reliable accreditation. If you belong to a gym, the front desk should have access to the trainer's certificates. If you are working with a trainer at home, ask them to bring a copy of it. If they are not certified, a BS in Exercise Science or Exercise Physiology will also suffice.
2) Is the trainer insured? Whether at a gym or at home, ALL trainers MUST be insured!!! As a trainer, having insurance is equivalent to having full-coverage insurance on your car. The most basic policy is $1MM per incident and $2MM per year. However, depending on the number of clients and where the training is taking place, the trainer could hold more insurance coverage, but this basic amount is MANDATORY!!!
3) Did they ask you questions? The trainer should never jump into a workout immediately...NEVER!!! The first session should be the trainer asking you questions about your medical history and asking you what goals you have in mind. Next, a basic evaluation should take place: resting heart rate, height, weight, body fat percentage and maybe physical fitness test.
4) This isn't a question but more of something to look for: you should not look better than your trainer!! I'm not saying every trainer should be jacked with massive muscles but if the trainer is getting winded demonstrating the exercises, there's a problem!!
These are a few things to ask and look for in a trainer. If you have any other questions or comments, ask away!!
Tuesday, August 25, 2009
Yesterday's workout
3 rounds (all w/ a 40lb vest):
30 KB Swings (10 left-arm only, 10 right-arm only, 10 both arms)
Walking lunges w/ 50lb sandbag held overhead to next exercise
Ball slams w/ 8lb med ball
115lb sled push (50ft round trip)
I'm not going to lie...this workout SUCKED!! The worst part about this was the lunge...it was hard to walk straight halfway through the 2nd round and through the entire 3rd round.
So looking forward to today's workout :).
3 rounds (all w/ a 40lb vest):
30 KB Swings (10 left-arm only, 10 right-arm only, 10 both arms)
Walking lunges w/ 50lb sandbag held overhead to next exercise
Ball slams w/ 8lb med ball
115lb sled push (50ft round trip)
I'm not going to lie...this workout SUCKED!! The worst part about this was the lunge...it was hard to walk straight halfway through the 2nd round and through the entire 3rd round.
So looking forward to today's workout :).
Saturday, August 22, 2009
SLEEP!!
If you're struggling to stay awake while reading this blog, either you need to switch to espresso or, like everyone else, get a little bit more sleep.
Lack of sleep essentially boils down to two situations:
*very busy days which lead to late bed times and/or having your mind race throughout the night
*insomnia
If people tell me they just lead busy lives, I try to tell them to stop whatever they are doing, regardless of its importance, by 10pm and get to bed, no matter what. However, if its insomnia, I tend to lead people towards natural methods of getting sleep: my favorites being a glass of warm milk or a cup of tea (decaffeinated of course). Beyond these suggestions, I cautiously point them towards a drug/hormone called Melatonin. Although its a naturally-occuring hormone in the body, its major side effect is that you wake up extremely groggy the next morning.
However, I was very glad to find this article on MSN on foods that naturally aid in getting more/better sleep: 8 Perfect Sleep-Better Foods. Most of these foods should already be in your cupboards and/or fridge. And to makes things better, you won't feel like a gerbil or rabbit. In other words, you won't be eating organic brussel sprouts, wheat grass or alfalfa.
If anyone else has any of their own remedies, by all means leave a comment and share with the rest of the us...
Lack of sleep essentially boils down to two situations:
*very busy days which lead to late bed times and/or having your mind race throughout the night
*insomnia
If people tell me they just lead busy lives, I try to tell them to stop whatever they are doing, regardless of its importance, by 10pm and get to bed, no matter what. However, if its insomnia, I tend to lead people towards natural methods of getting sleep: my favorites being a glass of warm milk or a cup of tea (decaffeinated of course). Beyond these suggestions, I cautiously point them towards a drug/hormone called Melatonin. Although its a naturally-occuring hormone in the body, its major side effect is that you wake up extremely groggy the next morning.
However, I was very glad to find this article on MSN on foods that naturally aid in getting more/better sleep: 8 Perfect Sleep-Better Foods. Most of these foods should already be in your cupboards and/or fridge. And to makes things better, you won't feel like a gerbil or rabbit. In other words, you won't be eating organic brussel sprouts, wheat grass or alfalfa.
If anyone else has any of their own remedies, by all means leave a comment and share with the rest of the us...
Today's workout
3 rounds:
225lbs Deadlift
135lbs Incline Bench Press
135lbs Leg Curls
150lbs Lat Pulldown
2 rounds (all 50lbs):
Skull crushers
Close-grip Bench Press
Bicep Curls
This is another DON'T FEED THE ANIMALS workout. I'm hoping to get my strength back up from my 2-week layoff and these meathead workouts are probably the best way to do it.
I'm sure I'll be feeling thise for a while....
3 rounds:
225lbs Deadlift
135lbs Incline Bench Press
135lbs Leg Curls
150lbs Lat Pulldown
2 rounds (all 50lbs):
Skull crushers
Close-grip Bench Press
Bicep Curls
This is another DON'T FEED THE ANIMALS workout. I'm hoping to get my strength back up from my 2-week layoff and these meathead workouts are probably the best way to do it.
I'm sure I'll be feeling thise for a while....
Exercise, a waste of time...REALLY!?
Every once in a while, a news article or study comes out that defies logic, makes you scratch your head and makes you wonder why aren't there censors that look out for stupidity.
A few weeks ago, an article came out in TIME magazines titled, "Why exercise won't make you thin". Seriously?! Really!? Has this entire nation become so obese that they've now succumbed to rationalizing obesity by dismissing 200+ years of science!? Its sad that a rebuttal was needed, but here it is.
Its times like these that make me give up, throw my hands in the air, pony up to the watering hole and enjoy all those scrumptious empty calories ;)...
A few weeks ago, an article came out in TIME magazines titled, "Why exercise won't make you thin". Seriously?! Really!? Has this entire nation become so obese that they've now succumbed to rationalizing obesity by dismissing 200+ years of science!? Its sad that a rebuttal was needed, but here it is.
Its times like these that make me give up, throw my hands in the air, pony up to the watering hole and enjoy all those scrumptious empty calories ;)...
Yesterday's Workout
DB Chest Press (40lbs, 55lbs, 70lbs, 85lbs)
Squat (135lbs, 155lbs, 185lbs, 225lbs)
DB Row (50lbs, 65lbs, 75lbs, 85lbs)
Deadlift (135lbs, 185lbs, 225lbs, 235lbs)
With this workout, I did the upper-body exercise, took a 1 min rest, then moved onto the leg exercise, rested for another minute, then moved back to the upper-body exercise.
This is the type of workout where I should be wearing a shirt that says "DON'T FEED THE ANIMALS!" I was looking for an old-school meathead workout, and this just about satisfied the urge.
DB Chest Press (40lbs, 55lbs, 70lbs, 85lbs)
Squat (135lbs, 155lbs, 185lbs, 225lbs)
DB Row (50lbs, 65lbs, 75lbs, 85lbs)
Deadlift (135lbs, 185lbs, 225lbs, 235lbs)
With this workout, I did the upper-body exercise, took a 1 min rest, then moved onto the leg exercise, rested for another minute, then moved back to the upper-body exercise.
This is the type of workout where I should be wearing a shirt that says "DON'T FEED THE ANIMALS!" I was looking for an old-school meathead workout, and this just about satisfied the urge.
Wednesday, August 19, 2009
Today's workout
21 Thrusters (65lbs)
15 burpees
15 Thrusters
15 burpees
9 Thrusters
15 burpees
then
21 KB Swings (24 kg)
10 pull ups
15 KB Swings
10 pull ups
9 KB Swings
10 pull ups
Out of all of these exercises, the worst one of them all are the burpees. This video is probably the best explaination I've ever seen (the music is kind of loud so if you're at work, make sure your speakers are on low). The video shows the burpee, modified burpee and one or two exercises that can be combined with the burpee. Its a horrible-feeling exercise but its great for burning fat and building overall strength.
21 Thrusters (65lbs)
15 burpees
15 Thrusters
15 burpees
9 Thrusters
15 burpees
then
21 KB Swings (24 kg)
10 pull ups
15 KB Swings
10 pull ups
9 KB Swings
10 pull ups
Out of all of these exercises, the worst one of them all are the burpees. This video is probably the best explaination I've ever seen (the music is kind of loud so if you're at work, make sure your speakers are on low). The video shows the burpee, modified burpee and one or two exercises that can be combined with the burpee. Its a horrible-feeling exercise but its great for burning fat and building overall strength.
Tuesday, August 18, 2009
I'm back!
Yesterday's workout
2 rounds of:
Squats (135lbs, 185lbs)
Pull ups
Push ups
2 rounds of:
Thrusters
KB Swings (video to follow)
So, after a 2-week hiatus, I'm am back and in full swing of things. Expect some crazier workouts to be posted and hopefully I'll have my camera with me!!
2 rounds of:
Squats (135lbs, 185lbs)
Pull ups
Push ups
2 rounds of:
Thrusters
KB Swings (video to follow)
So, after a 2-week hiatus, I'm am back and in full swing of things. Expect some crazier workouts to be posted and hopefully I'll have my camera with me!!
Wednesday, July 29, 2009
Just b/c I've been taking time off from my blog doesn't mean I haven't been working out, right!? Kind of, sort of ;)
I took some time off to rest my weary body. After acquiring the nickname "Two-a-day" Felipe for working out twice a day since I started my new job, I started to feel a bit run down. So I took some time off. Instead, I decided to do some kayaking:
I took some time off to rest my weary body. After acquiring the nickname "Two-a-day" Felipe for working out twice a day since I started my new job, I started to feel a bit run down. So I took some time off. Instead, I decided to do some kayaking:
Dry so far...
Still dry. Who'd a thunk it!?
So, after taking some well-needed rest, I was back at it today:
2 sets of:
135lb squat (20 reps)
Ring pull ups (15 reps)
One-legged push ups (20 reps)
45lb plate push
2 sets of:
225lb deadlift
Inverted row (20 reps)
Ring push ups (20 reps)
45lb plate push (twice)
Great (read: hellish) workout for getting back into it. Enjoy!
2 sets of:
135lb squat (20 reps)
Ring pull ups (15 reps)
One-legged push ups (20 reps)
45lb plate push
2 sets of:
225lb deadlift
Inverted row (20 reps)
Ring push ups (20 reps)
45lb plate push (twice)
Great (read: hellish) workout for getting back into it. Enjoy!
Wednesday, July 22, 2009
Burgers, hot dogs, steaks...MMMMM!!
So, its FINALLY summer (though it won't seem like it the next few days!). We can fire up the grills, crack open those bottles of Samuel Adams Summer Ale (hmmmmm) and enjoy good friends. However, not everyone can eat burgers, hot dogs and all the other assorted animals. Or, if you do, maybe you want to minimize the intake of meet.
Well, I just found this great article in today's NY Times titled, "101 Simple Salads for the Season". Included are 101 salads and just as many fantabulous dressings.
Now, for most of you that know me, I am NOT a salad person: unless the greens are drenched in bacon bits, croutons and Ranch dressing (which defeats the purpose of having a salad), I refuse to have anything green on my plate. However, if I get enough nerve to try one of these recipes, I'll post my experience. And if you have one of these, definitely let me know how it went.
Happy eating!
Well, I just found this great article in today's NY Times titled, "101 Simple Salads for the Season". Included are 101 salads and just as many fantabulous dressings.
Now, for most of you that know me, I am NOT a salad person: unless the greens are drenched in bacon bits, croutons and Ranch dressing (which defeats the purpose of having a salad), I refuse to have anything green on my plate. However, if I get enough nerve to try one of these recipes, I'll post my experience. And if you have one of these, definitely let me know how it went.
Happy eating!
Today's workout
Today's workout was relatively easy and fun: 17 mile bike ride for an average of 16mph. I almost got to play ambulence again today but luckily, my rider partner managed to stay upright and I only got to play mechanic :)
Still bombed on the hills and not sure how I'm going to make it for the my race at the end of August (I hope). I guess we have to do that which we hate most...yay hill repeats!!!
Today's workout was relatively easy and fun: 17 mile bike ride for an average of 16mph. I almost got to play ambulence again today but luckily, my rider partner managed to stay upright and I only got to play mechanic :)
Still bombed on the hills and not sure how I'm going to make it for the my race at the end of August (I hope). I guess we have to do that which we hate most...yay hill repeats!!!
Tuesday, July 21, 2009
Tour de France Edition
No workout for today due to a co-worker calling out and having to take his clients. However, I did get to watch some of the Tour de France today: Stage 16 was a mountain stage, consisting of a 15.5 mile ascent at a 5% grade...ouch!!! However, the descent was way more fun, with the cyclists reaching close to 60mph....WEEEEEEEEEEEEEEEEEEEEEE!!!
As the news swirling around Lance Armstrong and whether he's harboring feelings for the yellow jersey again, I dedicate this blog to the selfless individuals that make the Tour possible: the domestique.
Mama would be so proud!
And you thought driving and talking on your cell phone was hard...
8 bottles and counting...
Monday, July 20, 2009
Monday's workout
Yesterday's workout was not pretty...
5 sets of intervals: 1 min walk, 1 min backwards walk, 1 min sprint at 12mph (last 2 were at 5% incline)
followed by
2 sets of: pull ups and push ups, then squats and sit ups
followed by
5 sets of plate push relays (one person pushed a 45lb plate down and back while the other person tries not to pass out)
As you can see, aside from being a glutton for punishment, it really doesn't take much to get a really good workout. When in doubt, go back to the basics: running, push ups, pull ups, bodyweight squats and sit ups. You can never go wrong with those...
Yesterday's workout was not pretty...
5 sets of intervals: 1 min walk, 1 min backwards walk, 1 min sprint at 12mph (last 2 were at 5% incline)
followed by
2 sets of: pull ups and push ups, then squats and sit ups
followed by
5 sets of plate push relays (one person pushed a 45lb plate down and back while the other person tries not to pass out)
As you can see, aside from being a glutton for punishment, it really doesn't take much to get a really good workout. When in doubt, go back to the basics: running, push ups, pull ups, bodyweight squats and sit ups. You can never go wrong with those...
Sunday, July 19, 2009
Today's workout
Sundays are usually my days off from ANY workout whatsoever unless it involves bicep curls of these...
Today, I polished off 43 miles on my bike. Although the average was well below what I could do, I can cross a goal off my list for this season: I exceeded 45mph for a top speed of 47mph. Luckily the cop that had set a speed trap was stuffing his face with a powdered muchkin...
Here's to getting a race under my belt sometime this season...
Saturday, July 18, 2009
What is a Tabata circuit?
In my last post, I mentioned the Tabata circuit. What exactly is the Tabata circuit? Its about the worst 4 minutes of your life!
Think of the Tabata circuit (aka Tabata's) as an interval workout on crack. Here's how it works: pick an exercise and do as many reps as you can for 20 seconds, then rest for 10 seconds. Here's the kicker: perform that cycle 7 more times for a total of 8 cycles (or 4 mintues). That's it...that's the entire workout. Now don't expect to do much else afterwards. If you choose bodyweight squats, don't expect to walk...at least not straight. For quite a while.
Here's why it works: our bodies have multiple energy systems, two of which most people are familiar with. Those are aerobic and anaerobic. We're all familar with aerobic: its when our bodies are getting enough oxygen for our muscles to use (like reading this blog) and therefore burns fat. The anaerobic system kicks in when the muscles cannot get enough oxygen and begins to burn CARBS. This is when we begin to feel the burning sensation, which is lactic acid. Even the most conditioned athletes cannot continue in this mode for more than 15 seconds.
So not only are you building muscle, but b/c your heart is going NON-STOP for 4 minutes, you are getting a better cardio workout than running on the treadmill for 40 minutes. However, this workout does come with a warning: BE VERY CAREFUL!! 4 minutes does not sound like a long time but after the first 3 cycles, you will wonder what you've gotten yourself into.
If you're trying this at home and have access to the internet, this site not only has a timer but also some additional information on Tabata's. If you want an actual time, check out Amazon. If you're feeling up to it, here's the actual study.
Here are a few tips to keep in mind before getting yourself started:
*DO NOT attempt this if you have any pre-existing condition (cardiovascular, orthopedic or otherwise) without express written consent from your doctor.
*There is no established circuit. Any exercise will do. However, I do recommend to start out with bodyweight exercises, i.e. squats, push ups, pull ups, sit ups. The treadmill or ellipitcal will also work.
*Start out with 2 minutes (4 cycles). This will give you a good indication as to how quickly you can progress to the full 4 minutes.
*As with any workout, please make sure to warm-up for at least 5 minutes. Whether its on the treadmill, bike or even just jogging in place, this is an integral part to making sure you don't hurt yourself.
*Allow yourself at least 1-2 days rest before trying this workout again. You will reap the benefits even if you adopt this method once a week.
*Last, but not least, if you feel ANY pain whatsoever, STOP! Now, you will feel some discomfort (tiredness, lactic acid build-up and the burning feeling). However, these are normal feelings. The pain I'm talking about is any chest pains, pulled muscles, dizziness (seeing stars), etc. If any of these occur, stop, sit down, drink some water and rest. And if the feelings persist after a few hours, go see your doctor or go straight to the emergency room.
Think of the Tabata circuit (aka Tabata's) as an interval workout on crack. Here's how it works: pick an exercise and do as many reps as you can for 20 seconds, then rest for 10 seconds. Here's the kicker: perform that cycle 7 more times for a total of 8 cycles (or 4 mintues). That's it...that's the entire workout. Now don't expect to do much else afterwards. If you choose bodyweight squats, don't expect to walk...at least not straight. For quite a while.
Here's why it works: our bodies have multiple energy systems, two of which most people are familiar with. Those are aerobic and anaerobic. We're all familar with aerobic: its when our bodies are getting enough oxygen for our muscles to use (like reading this blog) and therefore burns fat. The anaerobic system kicks in when the muscles cannot get enough oxygen and begins to burn CARBS. This is when we begin to feel the burning sensation, which is lactic acid. Even the most conditioned athletes cannot continue in this mode for more than 15 seconds.
So not only are you building muscle, but b/c your heart is going NON-STOP for 4 minutes, you are getting a better cardio workout than running on the treadmill for 40 minutes. However, this workout does come with a warning: BE VERY CAREFUL!! 4 minutes does not sound like a long time but after the first 3 cycles, you will wonder what you've gotten yourself into.
If you're trying this at home and have access to the internet, this site not only has a timer but also some additional information on Tabata's. If you want an actual time, check out Amazon. If you're feeling up to it, here's the actual study.
Here are a few tips to keep in mind before getting yourself started:
*DO NOT attempt this if you have any pre-existing condition (cardiovascular, orthopedic or otherwise) without express written consent from your doctor.
*There is no established circuit. Any exercise will do. However, I do recommend to start out with bodyweight exercises, i.e. squats, push ups, pull ups, sit ups. The treadmill or ellipitcal will also work.
*Start out with 2 minutes (4 cycles). This will give you a good indication as to how quickly you can progress to the full 4 minutes.
*As with any workout, please make sure to warm-up for at least 5 minutes. Whether its on the treadmill, bike or even just jogging in place, this is an integral part to making sure you don't hurt yourself.
*Allow yourself at least 1-2 days rest before trying this workout again. You will reap the benefits even if you adopt this method once a week.
*Last, but not least, if you feel ANY pain whatsoever, STOP! Now, you will feel some discomfort (tiredness, lactic acid build-up and the burning feeling). However, these are normal feelings. The pain I'm talking about is any chest pains, pulled muscles, dizziness (seeing stars), etc. If any of these occur, stop, sit down, drink some water and rest. And if the feelings persist after a few hours, go see your doctor or go straight to the emergency room.
Today's workout
Today's workout was a repeat of last Saturday's workout. I actually wasn't planning on working out until the group of 4 high school athletes that I help train showed up unannounced. I thought they'd regret it but they did very well and actually enjoyed it. That just means they didn't work hard enough or the weights were too light. Wait until next week...maybe I'll have them do a Tabata circuit ;).
As for me, I did MUCH better this time around that last week. I was actually able to perform the tire drag and tire flip w/o stopping. Yay progress!! Here's to dreading next Saturday's workout...
Today's workout was a repeat of last Saturday's workout. I actually wasn't planning on working out until the group of 4 high school athletes that I help train showed up unannounced. I thought they'd regret it but they did very well and actually enjoyed it. That just means they didn't work hard enough or the weights were too light. Wait until next week...maybe I'll have them do a Tabata circuit ;).
As for me, I did MUCH better this time around that last week. I was actually able to perform the tire drag and tire flip w/o stopping. Yay progress!! Here's to dreading next Saturday's workout...
Friday, July 17, 2009
Today's workout
Workout #1
5 min warm-up on treadmill
1 min alternating intervals on upright bike/UBE (hand bike)
Workout #2
2 sets of:
Pull ups (20 reps)
115lb Squat (20 reps)
Triple walking lunges w/ 25lb plates in each hand
Push ups w/ feet on stability ball
then
2 sets of:
Stability ball crunches (20 reps)
115lb Leg curls (20 reps)
95lb Shoulder press (10 reps)
52.8lb Kettlebell row (20 reps)
So...I'm sure the first question running through your head is, "Why the two workouts!?" The simple answer is b/c I'm a glutton for punishment. The long answer is that a client cancelled last minute and my co-worker was working out so I decided to join him.
The second question is, "What the hell are Triple Walking Lunges?!" Well, with a normal lunge, you step forward with the right leg, touch the floor with your left knee, then reverse the process with stepping forward with the left leg, etc. Well, in this wonderful version, you step with the right leg, touch the floor with your left knee three times before stepping with the left leg. And if you're wincing in pain just thinking about it, you should be...b/c its even worse when you realize you've reached the halfway point, have to turn around and do it all over again...twice!!!
I think the best part of my day is knowing that some high school football players will be coming in tomorrow and doing the same working I did last Saturday. "What was last Saturday's workout?!", you ask? Enjoy!
Workout #1
5 min warm-up on treadmill
1 min alternating intervals on upright bike/UBE (hand bike)
Workout #2
2 sets of:
Pull ups (20 reps)
115lb Squat (20 reps)
Triple walking lunges w/ 25lb plates in each hand
Push ups w/ feet on stability ball
then
2 sets of:
Stability ball crunches (20 reps)
115lb Leg curls (20 reps)
95lb Shoulder press (10 reps)
52.8lb Kettlebell row (20 reps)
So...I'm sure the first question running through your head is, "Why the two workouts!?" The simple answer is b/c I'm a glutton for punishment. The long answer is that a client cancelled last minute and my co-worker was working out so I decided to join him.
The second question is, "What the hell are Triple Walking Lunges?!" Well, with a normal lunge, you step forward with the right leg, touch the floor with your left knee, then reverse the process with stepping forward with the left leg, etc. Well, in this wonderful version, you step with the right leg, touch the floor with your left knee three times before stepping with the left leg. And if you're wincing in pain just thinking about it, you should be...b/c its even worse when you realize you've reached the halfway point, have to turn around and do it all over again...twice!!!
I think the best part of my day is knowing that some high school football players will be coming in tomorrow and doing the same working I did last Saturday. "What was last Saturday's workout?!", you ask? Enjoy!
Thursday, July 16, 2009
Wednesday, July 15, 2009
Today's workout
Today's workout was probably one of the more fun ones I'll ever have (aside from my Sunday workouts of Colony Grill pizza and Sam Summer...): I went for a 20-mile bike ride today throughout Greenwich and Stamford. Today's ride almost made me forget that NYC was only 30 min. away. It felt like I was riding through rural Vermont...gorgeous scenery. Hopefully next time, I'll have pictures to go with my next bike ride.
Joke of the Day...
I was at a networking meeting this morning and one of the members is getting married this weekend. The jokes and advice were plentiful, but this one stood out the most:
A young man was at his grandparent's 50th wedding anniversary and he asked his grandfather if there was a secret to a happy marriage. The grandfather resonded, "Your grandmother and I go to the same restaurant every week: she goes on Tuesdays and I go on Saturdays."
I'm here all week...don't forget to tip your waitress!!
Today's workout was probably one of the more fun ones I'll ever have (aside from my Sunday workouts of Colony Grill pizza and Sam Summer...): I went for a 20-mile bike ride today throughout Greenwich and Stamford. Today's ride almost made me forget that NYC was only 30 min. away. It felt like I was riding through rural Vermont...gorgeous scenery. Hopefully next time, I'll have pictures to go with my next bike ride.
Joke of the Day...
I was at a networking meeting this morning and one of the members is getting married this weekend. The jokes and advice were plentiful, but this one stood out the most:
A young man was at his grandparent's 50th wedding anniversary and he asked his grandfather if there was a secret to a happy marriage. The grandfather resonded, "Your grandmother and I go to the same restaurant every week: she goes on Tuesdays and I go on Saturdays."
I'm here all week...don't forget to tip your waitress!!
Monday, July 13, 2009
What is Interval Training?
Interval training refers to a cardio-based workout that alternates periods of high intensity output and rest periods. For example, alternating 1 min sprints with 1 min walks on the treadmill is considered interval training. The best part about intervals is that it doesn't have to be limited to the treadmill or running. Running can be substituted for rowing, the elliptical, biking, etc.
Intervals are a great way to spice up a stagnant routine/program. If you're feeling that your cardio program is starting to fizzle, try a variation of the 1 min sprint/walk. Studies have also shown that interval training is more effective at increasing fat loss than normal cardio programs. Essentially, intervals pushes your heart rate to its max w/o ever really going an anaerobic state (when your body doesn't get enough oxygen, switches over to another energy system and starts to produce latic acid). Although you might feel that burning sensation from the lactic acid, it won't be any longer than a few seconds...but you'll breathing very heavily.
If this will be your first time doing intervals, make sure to warm up thoroughly (at least 10 to 15 min) and the intervals themselves should be no longer 10 min (sprint and rest periods combined). Even as a "seasoned" athlete, I rarely go past 15 mintues just b/c the workout is so intense. In addition, DO NOT do intervals more than 2 to 3 times per week. These workouts are VERY intense and your body needs plenty of time to recover. Remember, the biggest benefits are reaped while resting, not during the workout itself.
If anyone has any questions or comments, please feel free to contact me at anytime.
Intervals are a great way to spice up a stagnant routine/program. If you're feeling that your cardio program is starting to fizzle, try a variation of the 1 min sprint/walk. Studies have also shown that interval training is more effective at increasing fat loss than normal cardio programs. Essentially, intervals pushes your heart rate to its max w/o ever really going an anaerobic state (when your body doesn't get enough oxygen, switches over to another energy system and starts to produce latic acid). Although you might feel that burning sensation from the lactic acid, it won't be any longer than a few seconds...but you'll breathing very heavily.
If this will be your first time doing intervals, make sure to warm up thoroughly (at least 10 to 15 min) and the intervals themselves should be no longer 10 min (sprint and rest periods combined). Even as a "seasoned" athlete, I rarely go past 15 mintues just b/c the workout is so intense. In addition, DO NOT do intervals more than 2 to 3 times per week. These workouts are VERY intense and your body needs plenty of time to recover. Remember, the biggest benefits are reaped while resting, not during the workout itself.
If anyone has any questions or comments, please feel free to contact me at anytime.
Today's workout
10 min of interval training (treadmill): 45 sec at 11mph with 1 min rest in between, increasing the incline 2 levels every 2-3 min
Interval training is a great way to improve your cardio quickly (I give a broader explaination in the next post). This workout was short, quick and intense: I sprinted at 11mph for 45 sec, walk for 1 min, then sprinted again for 45 sec for 10 min total.
10 min of interval training (treadmill): 45 sec at 11mph with 1 min rest in between, increasing the incline 2 levels every 2-3 min
Interval training is a great way to improve your cardio quickly (I give a broader explaination in the next post). This workout was short, quick and intense: I sprinted at 11mph for 45 sec, walk for 1 min, then sprinted again for 45 sec for 10 min total.
Saturday, July 11, 2009
Today's workout
2 rounds of:
185lb deadlift
35lb kettlebell shoulder press
200 ft Tire pull (yup, you read that right)
Push Ups
55lb kettlebell row
200 ft Tire Flip (yup, you read that right too)
So, Saturdays tend to be our "Strongman" workouts (I would've had video but I didn't have a tripod and the ghetto tripod used didn't work out too well. I'll post what I can). This was my first time being involved in a workout that included tires. And these aren't your run-of-the-mill car tires. These are "She Thinks My Tractor's Sexy" tires. The smallest one used was on the tire pull and weighed about 200 lbs. The mother tire used on the flip weighed anywhere from 300 to 350 lbs. I honestly didn't think I could do the flip b/c of the sheer weight but I got 'er done!!!
2 rounds of:
185lb deadlift
35lb kettlebell shoulder press
200 ft Tire pull (yup, you read that right)
Push Ups
55lb kettlebell row
200 ft Tire Flip (yup, you read that right too)
So, Saturdays tend to be our "Strongman" workouts (I would've had video but I didn't have a tripod and the ghetto tripod used didn't work out too well. I'll post what I can). This was my first time being involved in a workout that included tires. And these aren't your run-of-the-mill car tires. These are "She Thinks My Tractor's Sexy" tires. The smallest one used was on the tire pull and weighed about 200 lbs. The mother tire used on the flip weighed anywhere from 300 to 350 lbs. I honestly didn't think I could do the flip b/c of the sheer weight but I got 'er done!!!
Yesterday's workout
10 min of intervals on the treadmill (30 sec at 6 mph; 30 sec at 11 mph)
2 min of jumping rope
5 min of shadow boxing/punching bag drills
2 min of jumping rope
Pretty good day for cardio. I was hoping to do a bike ride with a co-worker but a client was placed in my schedule...such sweet sorrow.
10 min of intervals on the treadmill (30 sec at 6 mph; 30 sec at 11 mph)
2 min of jumping rope
5 min of shadow boxing/punching bag drills
2 min of jumping rope
Pretty good day for cardio. I was hoping to do a bike ride with a co-worker but a client was placed in my schedule...such sweet sorrow.
Thursday, July 9, 2009
Today's workout
Pull Ups (3 sets of 12)
Push Ups on Stability Ball (3 sets of 20)
Pull Ups on Smith Machine (3 sets of 30, 20 and 15)
Ring Dips (2 sets of 10)
Barbell Bicep Curls (2 sets of 10)
Today's workout was relatively light. I was supposed to take a physical evalutation that measures VO2 max (measures how efficient the body is at using oxygen). However, working out throws off any figures that would've been taken today, so the test will be saved for another day.
Pull Ups (3 sets of 12)
Push Ups on Stability Ball (3 sets of 20)
Pull Ups on Smith Machine (3 sets of 30, 20 and 15)
Ring Dips (2 sets of 10)
Barbell Bicep Curls (2 sets of 10)
Today's workout was relatively light. I was supposed to take a physical evalutation that measures VO2 max (measures how efficient the body is at using oxygen). However, working out throws off any figures that would've been taken today, so the test will be saved for another day.
Tuesday, July 7, 2009
Disclaimer: All names have been changed, mainly to protect me...and for my own amusement...
Now that I've told you as to how I got here, let me tell you what I'm going to do while I'm here and where I hope to go...
As of now, I'm working at a gym in Stamford. From here on in, my current gym will be called The Gym...original, I know. (I'm withholding the actual name and the 4-letter words I've chosen aren't appropriate at this time...mainly b/c I'm still working for The Gym). The trainers at The GYm are awesome...probably the smartest group of people I've ever worked with. I thought I knew more than the average Joe in terms of fitness. Boy was I wrong!! I have plenty to learn...but this is definitley the place to do it!!
The Gym is predominantly known for rehabilitation from any and most orthopedic issues and an older population in general. We still have a small group of people that come in training for triathlons and other competitive races. However, a large majority of the clientele just want the ability to move throughout the day w/o pain.
In addition, the chiropractor we are associated with started an off-season conditioning program for local high school athletes. I've been lucky enough to train a few HS football players. THIS is my domain. I LIVE for these workouts: agilities, plyometrics, strength work, etc. This is where I hope to go...
Ideally, I would love to run a few boot camp classes during the week and help people improve their overall fitness, in addition to helping them kick butt in any competition they undertake. However, there will always be room for the person coming off of surgery wanting to get back to the court/field or the parent/grandparent that just wants to keep up with their kids/grandkids...
Now that I've told you as to how I got here, let me tell you what I'm going to do while I'm here and where I hope to go...
As of now, I'm working at a gym in Stamford. From here on in, my current gym will be called The Gym...original, I know. (I'm withholding the actual name and the 4-letter words I've chosen aren't appropriate at this time...mainly b/c I'm still working for The Gym). The trainers at The GYm are awesome...probably the smartest group of people I've ever worked with. I thought I knew more than the average Joe in terms of fitness. Boy was I wrong!! I have plenty to learn...but this is definitley the place to do it!!
The Gym is predominantly known for rehabilitation from any and most orthopedic issues and an older population in general. We still have a small group of people that come in training for triathlons and other competitive races. However, a large majority of the clientele just want the ability to move throughout the day w/o pain.
In addition, the chiropractor we are associated with started an off-season conditioning program for local high school athletes. I've been lucky enough to train a few HS football players. THIS is my domain. I LIVE for these workouts: agilities, plyometrics, strength work, etc. This is where I hope to go...
Ideally, I would love to run a few boot camp classes during the week and help people improve their overall fitness, in addition to helping them kick butt in any competition they undertake. However, there will always be room for the person coming off of surgery wanting to get back to the court/field or the parent/grandparent that just wants to keep up with their kids/grandkids...
Monday, July 6, 2009
"When the music changes, so does the dance." -- African Proverb
To say the least, the music has definitely changed the past few months (ok...9 months!). I'm sure many of you are wondering what the wonderful title of the blog means...
To make a long story short, I've had many odd "jobs" since college, all in hopes that they would turn into a career. About four years ago, I fell into a cushy job at a trading company. I figured that I could make TONS of money while still saving the world on the side :). However, as it happens with most people with cushy jobs, I got too comfortable: too comfortable to do any service work and accomplish any of the goals I had set out for myself...and becoming one of "them". After the perfect storm of management changes and me subconciously shooting myself in the foot, I was laid off (ok ok...I was fired...). However, to their credit they gave me a generous severance package and sent me on my merry way. I figured I would find a job within a month or two and use that severance as FU money. Then the proverbial crap hit the fan: the housing bubble blew up, GM's government allowance wasn't enough and the banks were literally running out of money. So much for my finding a job...
After four WONDERFUL months of sitting on my ass and watching every episode of "Las Vegas", "CSI", and acquiring the taste of whiskey (I kid, I kid), I decided to finally take the plunge and do something I love and get paid doing it: so I decided to become a personal trainer. I can hear everyone saying "Not another one...". I can definitely understand where people are coming from with those thoughts, especially after taking a few review courses before and after my certification exam (more on that later). Having gone to multiple gyms, I can honestly say that there are PLENTY of bad trainers and it seems like the bad ones outnumber the good ones. However, having friends in the industry and working out with them has given me a slight advantage to those just entering the fitness field. I now have a better idea as to how to accomplish the client's needs and wants and how quickly the industry in changing (i.e. functional training). However, even with this slight advantage, I also do realize and understand that I will have to work harder to compile the knowledge and experience of my colleagues. But I'm so looking forward to this challenge...
Essentially, this blog will be my journey from the business-casual world to the wonderful world of compression tshirts and stability balls. I hope you will not only get some good laughs but hopefully learn from my experiences. I am also looking forward to hearing and learing from all of my readers. That being said, if there are any questions, comments or concerns about the latest fitness fad, diet or long-standing myths, please feel free to contact me. If I am knowledgeable on the topic, I will gladly respond. If not, I will be MORE than happy to research the topic. And if its way over my head, I will proceed to make somthing up and hope you believe me :)...I'M KIDDING!! In all serious, I will at least lead you in the right direction as to where to find the answer.
Thank you and I look forward to hearing from all of you.
Flipped Out,Felipe Polanco
To say the least, the music has definitely changed the past few months (ok...9 months!). I'm sure many of you are wondering what the wonderful title of the blog means...
To make a long story short, I've had many odd "jobs" since college, all in hopes that they would turn into a career. About four years ago, I fell into a cushy job at a trading company. I figured that I could make TONS of money while still saving the world on the side :). However, as it happens with most people with cushy jobs, I got too comfortable: too comfortable to do any service work and accomplish any of the goals I had set out for myself...and becoming one of "them". After the perfect storm of management changes and me subconciously shooting myself in the foot, I was laid off (ok ok...I was fired...). However, to their credit they gave me a generous severance package and sent me on my merry way. I figured I would find a job within a month or two and use that severance as FU money. Then the proverbial crap hit the fan: the housing bubble blew up, GM's government allowance wasn't enough and the banks were literally running out of money. So much for my finding a job...
After four WONDERFUL months of sitting on my ass and watching every episode of "Las Vegas", "CSI", and acquiring the taste of whiskey (I kid, I kid), I decided to finally take the plunge and do something I love and get paid doing it: so I decided to become a personal trainer. I can hear everyone saying "Not another one...". I can definitely understand where people are coming from with those thoughts, especially after taking a few review courses before and after my certification exam (more on that later). Having gone to multiple gyms, I can honestly say that there are PLENTY of bad trainers and it seems like the bad ones outnumber the good ones. However, having friends in the industry and working out with them has given me a slight advantage to those just entering the fitness field. I now have a better idea as to how to accomplish the client's needs and wants and how quickly the industry in changing (i.e. functional training). However, even with this slight advantage, I also do realize and understand that I will have to work harder to compile the knowledge and experience of my colleagues. But I'm so looking forward to this challenge...
Essentially, this blog will be my journey from the business-casual world to the wonderful world of compression tshirts and stability balls. I hope you will not only get some good laughs but hopefully learn from my experiences. I am also looking forward to hearing and learing from all of my readers. That being said, if there are any questions, comments or concerns about the latest fitness fad, diet or long-standing myths, please feel free to contact me. If I am knowledgeable on the topic, I will gladly respond. If not, I will be MORE than happy to research the topic. And if its way over my head, I will proceed to make somthing up and hope you believe me :)...I'M KIDDING!! In all serious, I will at least lead you in the right direction as to where to find the answer.
Thank you and I look forward to hearing from all of you.
Flipped Out,Felipe Polanco
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