9/29/08

Section 8 Portage

Todays Time: 16:03. I blew it's doors off. Sweet.

9/23/08

Texas Hold-em

An interesting number I stole from Ray Lewis. Figured if it works for him, it might be good enough for me. I wasn't sure exactly how he does it, but here was my first attempt.

Supplies Needed: 1 deck of cards, 1 copy of Cowboys From Hell, 1 pull-up bar.

Take deck of cards. Flip top card over. Do that many push-ups, followed by that many squats. Flip a new card, repeat. Face cards worth 11, Aces worth 1.

I made it through about 12 rounds of this before switching the face cards to 5.

I made it a couple of more rounds before realizing I was never going to finish the deck, so I added this in: Every other card, do pull-ups instead of push-ups, and lunges instead of squats. Switched face cards back to 11.

This was much more manageable, but I still didn't finish the deck. After 35 minutes I couldn't go anymore. KILLER WORKOUT.

Next time, I'm going to flip a card for each exercise. So I will flip 1st card, do push-ups, 2nd card, do squats, 3rd do pullups, 4th do lunges. I could probably make it through a whole deck this way, doing 13 sets per exercise. Maybe even get through it twice, who knows.

The brutality of this workout is that it's different every time you shuffle the deck. I swear the first 10 minutes was all face cards.

Follow with leisure 2-mile jog.

Monday 9/22

A Pretty Little Ditty

Back to the deadlift, kick ass!

5 Rounds for time of:

10 Deadlifts x 135#
10 Dumbbell Shoulder presses
10 Bench jumps

Time: 20:34

Followed by 4 minutes of 10 second stationary bike intervals (10 seconds to the max, 10 easy, repeat).

Sunday, 9/21

Right Back at It

Finished the yard today, finished up a Sunday of cleanup with this light workout:

Three Rounds of Push-ups, Squats, and Pull-ups:

Round 1 = 21 reps
Round 2 = 14 reps
Round 3 = 7 reps

Not too taxing, but I'm still sore form it today (Weds).

Followed with 1 mile run for speed.

All Apologies

I took the last two weeks off from workin' out in order to spend every spare minute of my time laying sod in yard. I spent the last few days getting back in the swing, I'll post my workouts in a short while.

9/3/08

Heavy Metal:

Warmup, building to:

Deadlift: 3 reps for 5 sets

Shoulder Press: 3 reps for 5 sets.

-This is a good time to do some Ab rockin. Two of my favorites are:

-Lie down on decline ab bench. Hold 10 or 25# plate against chest. Contract ab muscles until your shoulder lift off of the bench. Hold this position while press the plate straight up off of your chest.

-Not sure what to call this one: Using a standing cable tower, put a light-medium weight on the stack. Set the handle at chest height. Grab the handle with two hands, facing on a line perpendicular to the stack (as if you were doing a cable-fly). Hold the handle in front of you at arms length, you should be using your ab muscles to fight the rotational force of the weight stack. Keep contracting your abs, and move the handle in tight to your chest, then push it back out again. It should be significantly more difficult to hold yourself facing forward when the handle is pushed out from your chest. I will try and get a video of this, it is a great gut buster.

My Effort: 265# x sets deadlift, 85# x 3 sets, 90# x 2 sets for shoulder press.

Mission Fulfilled

I've been training for this for a while:

9/2/08

Back to school was enough of a workout.

But here's the real deal, not too tough today.

Countdown:

10 Pushups/10 Jump Squats/Rest for 10
9 Pushups/9 Jump Squats/Rest for 10
etc....until
5 pushups/5 Jump Squats (no rest)
4 pushups/4 jump squats
etc.....

Do 2 rounds. Follow with 1 mile run.

Time: 23:57