Monday, 2011.11.28
96kg, 40 min.
Hula hoop: 1-2 min. x 4
Flail: ~1 min. x 4
Ab wheel: 15, 18, 18
Neck harness: 30, 40, 50 (all four vectors)
Grip crushing:
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 3/3, 3/3
[1 close r.h., very near close l.h.]
CoC #1.5: 6 closes r.h., 6 reps l.h.
CoC #1.5: 20 sec. negative
Heavy 150: 30 sec. negative
Monday, November 28, 2011
Sunday, November 27, 2011
Fitness notes...
From recent workouts I've had with (or, alas, without) my brother:
Monday, 2011.11.21
WARMUP:
Medicine pill tosses
Mace chop
Stretching
[My brother:
Squat - 10, 5 - 30kg, 40kg,
Dead - 7, 5, 3 - 40kg, 45kg, 50kg
Press - 8, 10 - 15kg, 20kg, 25kg
Pullup - --
Bench/Pushup - --]
[Me:
Squat - 10, 10, 10 @ 30kg, 40kg, 50kg
Dead - 10, 5, 8 @ 40kg, 45kg, 50kg
Press - 10, 10 @ 15kg, 20kg, 25kg
Pullup - 10, 8, 6
Bench/Pushup - 30, 30, 25 ]
Thursday, 2011.11.25
Front squat 10, 12, 8 @ 55kg-85kg
DB flye 12, 15, 15 @ 18kg-24kg
Deadlift 10, 12, 15 @ 55kg-85kg
Standing db press 12, 10, 10 @ 15kg-22kg
Bent row 10, 12, 12 @ 55kg-85kg
Curl 10, 12, 15 @ 37kg
Sunday, 2011.11.27
Warmup:
Medicine pill drills
Ropes
Front squat 12, 12 @ 50kg, 70kg
DB flye 15 @ 22kg
Pushups 30 @ bdw
Deadlift 10, 15 @ 70kg
Curl 12, 15 @ 37kg
Tricep extension 12, 15 @ 12kg
Bent row 15 @ 37
Monday, 2011.11.21
WARMUP:
Medicine pill tosses
Mace chop
Stretching
[My brother:
Squat - 10, 5 - 30kg, 40kg,
Dead - 7, 5, 3 - 40kg, 45kg, 50kg
Press - 8, 10 - 15kg, 20kg, 25kg
Pullup - --
Bench/Pushup - --]
[Me:
Squat - 10, 10, 10 @ 30kg, 40kg, 50kg
Dead - 10, 5, 8 @ 40kg, 45kg, 50kg
Press - 10, 10 @ 15kg, 20kg, 25kg
Pullup - 10, 8, 6
Bench/Pushup - 30, 30, 25 ]
Thursday, 2011.11.25
Front squat 10, 12, 8 @ 55kg-85kg
DB flye 12, 15, 15 @ 18kg-24kg
Deadlift 10, 12, 15 @ 55kg-85kg
Standing db press 12, 10, 10 @ 15kg-22kg
Bent row 10, 12, 12 @ 55kg-85kg
Curl 10, 12, 15 @ 37kg
Sunday, 2011.11.27
Warmup:
Medicine pill drills
Ropes
Front squat 12, 12 @ 50kg, 70kg
DB flye 15 @ 22kg
Pushups 30 @ bdw
Deadlift 10, 15 @ 70kg
Curl 12, 15 @ 37kg
Tricep extension 12, 15 @ 12kg
Bent row 15 @ 37
Friday, November 18, 2011
Fitness notes…
Friday, 2011.11.18
40 min., 95kg
Hula hoop: 1 min. x 3
Jump rope: 50, 100, 120, 125
Neck harness: 30, 35, 45, 40 all four directions
Ab wheel: 14, 17, 20
Flail: 30 sec. per hand both directions x 2
Grip crushing:
Heavy 150: 10 closes
CoC #1.5: 6 closes
CoC #2: 3/3, 3/3
[One solid close r.h.!]
CoC #1.5: 20 sec. hold
Heavy 150: 30 sec. hold
+++
Felt very good to close the #2 again! I was surprised I managed it, and so handily. I only applied chalk for my #2 attempt. I was also very close to a close on my first l.h. attempt. I guess giving my hands a rest for a couple weeks did some good. The hula hoop (esp. a mildly weighted one) is one of the bet all-around exericses devices I've ever used: works the core and hips, activates legs and shoulders (with arms raised), can work arms and wrists, and can work as a skipping trainer spun around each foot, or even as a jump rope!
40 min., 95kg
Hula hoop: 1 min. x 3
Jump rope: 50, 100, 120, 125
Neck harness: 30, 35, 45, 40 all four directions
Ab wheel: 14, 17, 20
Flail: 30 sec. per hand both directions x 2
Grip crushing:
Heavy 150: 10 closes
CoC #1.5: 6 closes
CoC #2: 3/3, 3/3
[One solid close r.h.!]
CoC #1.5: 20 sec. hold
Heavy 150: 30 sec. hold
+++
Felt very good to close the #2 again! I was surprised I managed it, and so handily. I only applied chalk for my #2 attempt. I was also very close to a close on my first l.h. attempt. I guess giving my hands a rest for a couple weeks did some good. The hula hoop (esp. a mildly weighted one) is one of the bet all-around exericses devices I've ever used: works the core and hips, activates legs and shoulders (with arms raised), can work arms and wrists, and can work as a skipping trainer spun around each foot, or even as a jump rope!
Wednesday, November 16, 2011
Fitness notes…
Wednesday, 16.11.2011
94.5kg, 25–30 mins.
Medicine pill drills:
Overhead toss 12, 12, 20
[Two hand press, see]
Bent water bucket 24, 24, 30
[Shovel the pill up side to side; very good for biceps]
Bent high shovel 12, 12, 15 left & right
[Hoist the pill up high to one side with a mini squat bringing back down]
Sack toss-flip between legs 12, 12, 15
[Start in hiked position, rise up and toss-flip the pill to catch and return down]
Toss from hand to hand 12, 12
[Toss it, great for biceps!]
One-hand press 12, 12, 15 left & right
[Stabilize with the opposing hand on the way down and press evenly up]
Goblet toss-catch 12, 15, 20
[Toss the pill upwards like a baby and catch it at quasi-terminal velocity, with a semi-squat]
Hula hoop 30 sec. x 3
[Hoola hoop is great for the core, but also great for shoulders and wrists]
3+4 spring shrug 12, 15, 20 left & right
In case you forgot (??), my medicine pill is an ~11kg (~24 lbs.) globule in the fashion of a medicine ball. This was a high-energy workout and really felt good. I also did a brief set, not worthy of mention, of back and forth rotations of the pill, as a kinder, gentler version of the hand to hand toss: very good for the core.
94.5kg, 25–30 mins.
Medicine pill drills:
Overhead toss 12, 12, 20
[Two hand press, see]
Bent water bucket 24, 24, 30
[Shovel the pill up side to side; very good for biceps]
Bent high shovel 12, 12, 15 left & right
[Hoist the pill up high to one side with a mini squat bringing back down]
Sack toss-flip between legs 12, 12, 15
[Start in hiked position, rise up and toss-flip the pill to catch and return down]
Toss from hand to hand 12, 12
[Toss it, great for biceps!]
One-hand press 12, 12, 15 left & right
[Stabilize with the opposing hand on the way down and press evenly up]
Goblet toss-catch 12, 15, 20
[Toss the pill upwards like a baby and catch it at quasi-terminal velocity, with a semi-squat]
Hula hoop 30 sec. x 3
[Hoola hoop is great for the core, but also great for shoulders and wrists]
3+4 spring shrug 12, 15, 20 left & right
•••
In case you forgot (??), my medicine pill is an ~11kg (~24 lbs.) globule in the fashion of a medicine ball. This was a high-energy workout and really felt good. I also did a brief set, not worthy of mention, of back and forth rotations of the pill, as a kinder, gentler version of the hand to hand toss: very good for the core.
Tuesday, November 15, 2011
Fitness notes…
Well, I'm finally getting back into my grip training.
This afternoon…
Flail: 30+ sec. per hand per side
Heavy 150: 10 closes l.h., r.h.
CoC #1.5: 10 l.h. [with a little help], r.h.
CoC #2: 3/3
[Three alternating attempts to close it.]
CoC #1.5: 6 closes l.h. with 1 hard hold (20 sec.), 8 closes r.h. with 1 hard close (20 sec.)
Ab wheel: 14, 17, 20
Hula hoop: 1–2 mins x 3
Neck harness: 30, 35, 40
I'm approximately where I was in late September. It's time get back on the ball. And yes, the hula hoop is a genuine, kick-ass piece of exercise equipment.
This afternoon…
Flail: 30+ sec. per hand per side
Heavy 150: 10 closes l.h., r.h.
CoC #1.5: 10 l.h. [with a little help], r.h.
CoC #2: 3/3
[Three alternating attempts to close it.]
CoC #1.5: 6 closes l.h. with 1 hard hold (20 sec.), 8 closes r.h. with 1 hard close (20 sec.)
Ab wheel: 14, 17, 20
Hula hoop: 1–2 mins x 3
Neck harness: 30, 35, 40
I'm approximately where I was in late September. It's time get back on the ball. And yes, the hula hoop is a genuine, kick-ass piece of exercise equipment.
Sunday, November 13, 2011
Fitness notes…
The past couple weeks have been busy. Wedding. Lots of work. Studies. Ear infections, and the like. But I have managed to do some exercise! Roughly, from memory:
Monday, 2011.11.7
Mace curls: 10, 12, 15 @ 12kg
Mace tricep extensions: 10, 12, 15 @ 12kg
Pushups: 25, 30, 35
Mace squats: 10, 12, 15 (reps per side) @ 12kg
Neck harness: 20, 30, 40
Thursday, 2011.11.10
Mace curls: 10, 12, 15 @ 12kg
Mace tricep extensions: 10, 12, 15 @ 12kg
Ab wheel: 12, 15, 18
Mace squats: 10, 12, 15 @ 12kg
Neck harness: 30, 35, 40
Saturday, 2011.11.12
Swimming: 30 mins, 1200m (breast:crawl::2:1)
Sunday, 2011.11.13
Stairs: 9 floors jog up, walk down
Sling pullup: 5, 10, 10
Ab wheel: 5, 12, 15
Neck harness: 20, 30, 40
Pushups: 25, 30, 35
I'm a weak, fat man (well, not entirely weak… nor fat… but…), but it's good of me to keep up with my health, even so. Plus!!! I sprung for a pair of MBT Kahula walking shoes. (Not to be confused with Kahlua drinking shoes.) I think they will not only help activate my posture muscles, but should also reduce the pressure on my heels and knees from standing teaching all the time.
Ah, Louis. How I've missed some old school rhetoric like yours.
To channel Our David, though: One can always recognize the false, but never the true. For the latter is only had by faith.
David, your dig at the Pope as a Nazi (on "Chad"'s Facebook so 'long' 'ago') said more to me about your deepest instincts than you probably would have liked to admit. I accede to any similar incrimination of yours based on my own obiter dicta.
Monday, 2011.11.7
Mace curls: 10, 12, 15 @ 12kg
Mace tricep extensions: 10, 12, 15 @ 12kg
Pushups: 25, 30, 35
Mace squats: 10, 12, 15 (reps per side) @ 12kg
Neck harness: 20, 30, 40
Thursday, 2011.11.10
Mace curls: 10, 12, 15 @ 12kg
Mace tricep extensions: 10, 12, 15 @ 12kg
Ab wheel: 12, 15, 18
Mace squats: 10, 12, 15 @ 12kg
Neck harness: 30, 35, 40
Saturday, 2011.11.12
Swimming: 30 mins, 1200m (breast:crawl::2:1)
Sunday, 2011.11.13
Stairs: 9 floors jog up, walk down
Sling pullup: 5, 10, 10
Ab wheel: 5, 12, 15
Neck harness: 20, 30, 40
Pushups: 25, 30, 35
I'm a weak, fat man (well, not entirely weak… nor fat… but…), but it's good of me to keep up with my health, even so. Plus!!! I sprung for a pair of MBT Kahula walking shoes. (Not to be confused with Kahlua drinking shoes.) I think they will not only help activate my posture muscles, but should also reduce the pressure on my heels and knees from standing teaching all the time.
Ah, Louis. How I've missed some old school rhetoric like yours.
To channel Our David, though: One can always recognize the false, but never the true. For the latter is only had by faith.
David, your dig at the Pope as a Nazi (on "Chad"'s Facebook so 'long' 'ago') said more to me about your deepest instincts than you probably would have liked to admit. I accede to any similar incrimination of yours based on my own obiter dicta.
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