finally back

Been sick the past couple of days plus had to pull a few all nighters at work so I stayed out of the gym. I'n my defense I've been drinking enough diet monster and redbull to count as a workout. Just rode a bike for 15 minutes then went on a 20 min run today to get back in the swing of things.

Dan

Group sesh...

Did another group PT session today. 

Consisted of 45 minutes of calisthenics, a lot of burpies, varying pushups (dive bombers, offset pushups, diamonds), and ab work.  I like the ab work.  Ok I really hate it, but I want to do more of it.

Routine!

Made it back into the gym after a several day hiatus…the first day back into a routine is always the worst. 

 

Nothing special for a workout, just lifted back and biceps.

 

Ok, one interesting part was the pullup-set pyramid:

 

1x normal pullup, 1x reverse grip “chin-up”, 1x wide grip pullup

10 pushups

 

Conduct as a pyramid up to 5x normal, 5x reverse, 5x wide, etc… then back down.

 

Gym workout Wed morning 1/26

- one mile warmup 12 min pace

- 11 pullups

- arms/fullbody: x2

bench 12 reps @ 95lbs

bartenders 10 reps @ 35lbs bar


- legs: x3 (12-15 reps each @ various resistance)

leg extentions

leg curls

hip abductors

hip adductors


- 11 pullups

What is a "bartender"?
These probably have another name but it's what I call them. They are ass kickers.
Start with a bar or barbells on the floor. Get to a push-up position with hands on the weights. Do a push-up. Kick your legs up to a squat next to the weights. Pull the weights up to your chest and get into a proper squat with back straight. Stand up then clean the weight over your head. Then reverse back down into the squat and kick your legs out into a push-up position. That's one.

Tuesday and Wednesday

Have to admit, thought it was Tuesday when I created the Monday blog post.  Tuesday's workout was very similar, hill run ( I enjoy these for some reason...) ab work and pull ups.

This morning (Wednesday) was about the same, but I threw in some extra bench press workout after seeing David's motivating sets.

Hill Run (I think I've found the biggest one)
3 sets with 12 reps at 115 on the bench.  Starting doing incline, but arms were jello by then.  Finished with abs and a pull up workout.

This week I started the Armstrong pull up workout.  It takes a couple of months to build up, but it will eventually lead to 20 pull ups without blinking.  I can barely get 20 now.

I can send the details, but the jest of is do 3 sets of max set push ups when you get up in the morning.  Then do a bunch of pull ups in different ways during the week.  Every day is a different way to get your max.  First day, you max out and then get 4 more sets.  Second day... I've forgotten.  I did the third day today which was nine sets of however many is in your training set with varying grip sizes.  ...and I forget the rest of the days.  This is why I wrote it down at work. Let me know if you want the actual program, I have it in PDF.

Monday Morning

Max set of pushups x3, 2 mile hill workout, abs and a small pullup pyramid.

To crush your enemies, see them driven before you...

Weight room day…chest and tri's. 

4 sets: 6x185 lbs Incline Bench
3 sets: 5-6x185 lbs Decline Bench
3 sets: 60 lb dumbbell Incline
3x10 @ 60 lb triceps/chest pullovers (laying perpendicular to bench, lower weight behind head, pull up and above chest, back down)

Tricep stuff, dips, cable pull-down.

Folks in my community have mixed views on lifting weights, building strength and size.  Some like to beef up and be strong muscle-heads.  Some prefer the more "crossfit" lean, mean, agile.  I like the power you build from both styles of workouts.  Power, strength, finesse.  Flexibility…not so much.  But really, in my current situation, cardio is difficult to do so I find I like mixing the workouts.  One day I'll get back to running ironmans, but before that, I want to keep building my good base of strength. 

Early Mornings

Shifted my daily routine a little.  Started with a light jog up a monstrous hill.  There's basically two here.  Four if you count each side.  Then I finished with a crunch pyramid and a pull up routine.

Good for you...good for...

Group PT workout today:

Sets of 50, 40, 30, 20, 10 doing situps, pushups, squats.

I.e. do 50 situps, 50 pushups, 50 squats…one minute "plank" in between (hold yourself on your elbows for a minute)
Then 40 situps, 40 pushups, 50 squats…one minute "plank
Then 30 situps….etc

Then some flutter kicks, leg levers, arm haulers afterwards for good measure.

Well then.....

I guess the picture pretty much says it all. Also had a pretty lame day workout wise. Just pushups & situps in the hotel room because I got back from work at 2045 and at 34 degrees it was colder out than I could get motivated to run in with only shorts and a short sleeve shirt. I remember Florida being warmer.

-Dan

...training for this.

<<bee-thief.jpg>>
Good ideas Dan, lots of good opportunities in the Mid-West.  Can we go back to Philmont?  They probably wouldn't want us back….

Workout: Lame day today.  Shoulders and traps.  Don't feel like I get much out of it, but also good to hit those odd neck muscles.  Eh.

We're Training for......

As well as posting workouts we should start discussing options for the trek/adventure/debacle that this stuff is supposed to be training for. In my neck of the woods theres the Grand Canyon which could offer some opportunities. Also next fall the Special Operations Warrior Foundation does their annual ruck march from Arizona to Florida. I had some friends do it this year and it sounds like a good time. Its open to anyone to do as much or as little as they want with any ruck weight you want to haul and the proceeds go to the families of folks lost in combat. I almost jumped on a team some of the guys I work with put together this year but the whole wife about to have a kid thing got in the way. Just one idea, what kind of stuff are you guys thinking?

-Dan

My first blog entry

I finally got the blog to work (in case this blog post isn't proof enough). Never actually posted on a blog before which, if I'm not mistaken, qualifies me for a AARP card. As promised I tried something different and bought a cheap bike at target. Rode for an hour which was pretty hard because its a cheap bike and won't shift into the large gear on the front and when you manually move the chain the shifting mechanism just kicks it back down. It wont be hard to fix if I can get some tools and can adjust the shifter wire tension which I'll do next time I get to a store. Riding in lower gear for a long time is hard as s#!t.

-Dan

i don't know but its been said, you do or don't then you're dead

Legs workout today.  I used to hate lifting legs, but now its one of my favorites.  Always thought running was the end-all for leg workouts, but after learning the proper form, it’s a really good power workout.

Squats to warm up
Squats:
1 x 10 @ 135 lbs
3 x 6   @ 185 lbs
2 x 8   @ 155 lbs
1 x 10 @ 135 lbs

Dead lifts:
3 x 10 @ 135 lbs

Reverse squat things…standing in front of bar, reach back and stand up with bar.  Good quad exercise.
3 x 10 @ 135

Leg-extension machine burn-out set.
3 x 25 decline abs.

Song of the workout: Puscifer - Trekka (V is for Vagina album)

What what the email

Testing out this mail 2 blog function.  Good concept.  Then off to work out….

Friday 1-21

Run/walk: 2+ miles. Rapidly turned into a walk after long ass hill half way through.

Pullups: 12

Excersize?

How do you spell that?

Bicep curls in between school and work, 20 per arm, 25 lbs.

First Good One in a While...

Did Cindy today.  5 pull up, 10 push ups, 15 squats.  I got 10 sets in the 20 minutes allowed.  Ugh.  Not a personal best by far, but I figure this will be a good standard to gauge from later.

Dan's Original Workout

One more "60situps/60pushups/60 leg raises/4 mile run"  I'll get more
creative and see if I can find a pull-up bar or something I can run by this
weekend.

David's Workout

Workout:
Got time to make a group PT session today.  Normally not a fan of those,
but have a group of people that set up some good programs.

This was a Deck-of-Cards workout:
Draw a heart- Burpees
Draw a spade- Crunches
Draw a diamond- Iron crosses (jumping lunges)
Draw a club- 2X Offset push-ups (one hand forward, one back.  Alternate)

If the card pulled is a 2-10, do that many of whatever suit.  Draw a
Jack or higher, do 20 of whatever suit it is.  Complete full deck of
cards.

I'll be feeling this one for the next couple days...
-David

Dan's Original Workout

 60situps/60pushups/60 leg raises/4 mile run

-Heller

Dan's Double Workout

60 pushups/60 sit-ups/4 mile run
Completed on 17 Jan and 18 Jan.  


Go creativity!

David's Post from 17 Jan

Today's glorious workout:  Concept 2 rowing machine for :30, hit about 5600 meters.  Didn't sweat enough, but my ass was sore from the ridiculously hard plastic seats. 

Word. im in. now we dont actually have to DO anything right? I mean, i got into flying so i dont have to carry anything, go faster, and shoot bigger guns. For real though, this will be fun. Well, we'll see how this works on the ol' Boxer.

Workout from Billy

Ran to the Pacific again.  2 miles plus some push-ups while waiting for the light to change.  Light workout.  Met up with Leah and one of her friends for a short walk around the neighborhood.

Another Awesome Blog to Follow

http://theadventureblog.blogspot.com/

Gents, I've got an idea

Pete,

You've made the cut.  Your in.  although this site requires you to have an xbox and be on atleast 10 hours a week.  just kidding, but seriously, join the blog so we can all start training for...

David, Dan, 

I think Jon set it so you can't see it unless your logged in directly.  I can't get the subscription to work on google reader either.  

Jon, 

We should change it so they can follow it in their google readers.  Otherwise, they won't get the updates and so on...

Billy, 

Seriously, it's barely noticeable.  No one can tell your going bald.  

-Billy

How about now?

How do I link my progress here to my XBox Live Gamerscore?