Day 20
[Originally I was going to take Sunday off, but by the time I got home, I was feeling frisky, so I went for a run, which admittedly, is not part of the 21-day KB program, but the whole point of the program is to kickstart your fitness mind/momentum, which it has done, so I feel good. End of sentence.]
3 min. jog
30 sec. sprint
X5
3 min. walk cooldown
Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Sunday, August 10, 2014
Wednesday, July 30, 2014
21 Day Kettlebell Blast
I still haven't begun my new weekly gym routine, but I'll get there.
Day 8
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
15+35 lb KB swing: left hand 30 sec.
rest 10 sec.
15+35 lb KB swing: right hand 30 sec.
rest 10 sec.
X 8
wrap-up: brisk walk 5 min.
Day 9
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
15+35 lb KB swing 20 sec.
rest 10 sec.
plank 20 sec.
rest 10 sec.
X 4
wrap-up:
jackups 1 min.
brisk walk 3 min.
[Jackups are something I tried on the spot. Do a box jump (onto a big tire, as I did), hop down and down a jumping jack. Repeat.]
Day 8
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
15+35 lb KB swing: left hand 30 sec.
rest 10 sec.
15+35 lb KB swing: right hand 30 sec.
rest 10 sec.
X 8
wrap-up: brisk walk 5 min.
Day 9
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups
15+35 lb KB swing 20 sec.
rest 10 sec.
plank 20 sec.
rest 10 sec.
X 4
wrap-up:
jackups 1 min.
brisk walk 3 min.
[Jackups are something I tried on the spot. Do a box jump (onto a big tire, as I did), hop down and down a jumping jack. Repeat.]
Sunday, September 8, 2013
Catching up…
Fortunately, the title refers to my posting here, not my fitness goals! I even managed to rope some friends into working out with me at my home back in June. There are far too many detailed workout records to present now (or perhaps ever) that I've done since my last post here, but basically: these days I'm training exclusively at home, I canceled my gym membership, and I've settled on three basic kinds of workouts through which I cycle each week. Until I get a bicycle, an ergometer, and/or regular access to a pool, or decide to get back into weightlifting full-time again, I don't see these routines changing any time soon. They are what I think are long-term, well rounded fitness routines for maintaining a high metabolic rate, cardiac fitness, speed, power, and neuromuscular coordination.
First, a boxing/calisthenics day (heavy bag, double end bag, speed bag, jump rope, kettlebell, medicine ball, battling ropes, mountain climbers, Hindu squats, etc.). It's been great to get back behind the gloves. It was simply too hot to do much boxing over the summer, since I box outside under a tree or in my garage with no fans or A/C.
Second, a tire and sledge hammer day––that's right, I finally got a GIANT TIRE! It's a Michelin 23.5 R 25 that weighs in close to 900 lbs. I call it Ferdinand. I use it for sledge hits, box jumps, med ball slams, moguls (or donkey hops), kettlebell, flips, tire tennis, etc. Here are some videos I made not too long ago about this. I would like to upload other videos I made in the past highlighting other exercises, but when will I find the time? Stay tuned! Errmmm...
Third, a gymnastics and bodyweight day (dips, rows, pullups, pikeups, jack knives, pushups, L-sits, pistol squats, etc.) using my Jungle Gym XT. I'd like to get a set of wooden gymnastic rings, so that I can have all four points suspended for the motions, but I need to hold my horses. Budget. (And I know I could get another suspension trained for about $20 but I want to get rings, since they enable different maneuvers than standard trainers, and, apparently, "just feel better."
I also mix in grip training during the week with an Ivanko-style multi-grip crusher, Captains of Crush, eagle-loops hangs, rotations, gyro ball, etc. How I miss my spinning flail!
On truly "off days" I at least try to get in 20–30 minutes with the Bodyblade or brisk walking, or even just some intermittent planking.
I began focusing a lot on my core and abs a few weeks ago, after a couple years of taking my abs for granted (not taking their beauty for granted––as if!––but taking their development for granted as a result of squats, deadlifts, and other full-body exercises). As they say, "Your waistline is your lifeline," and I can't deny it's been invigorating and calming to have a tighter, flatter stomach again.
Also, without even really noticing it, I dropped below my goal of 206 lbs. I'm now about 204 lbs, but expect I will gain a few pounds of muscle once my gymnastic and sledge/tire wourkouts add up over the winter months.
Let me close with two specific workouts, to give you an idea of how I'm training. Granted, these were mini-workouts, but you get the idea.
Yesterday my workout was this:
sledge/tire
15 min., BPM 150-180
5/5 sagittal hits
5/5 low baseball hits
20 med ball slams (inside Ferdinand)
10 abduction jump-ups (from inside Ferdinand)
10 box jumps*
short REST
repeat 3 more times
* My friend told me that the best way to do box jumps is from a low platform onto the floor and then up onto the box. Since, however, I find that jumping backwards off of Ferdinand onto cinder blocks is too dangerous, and jumping onto the ground and then stepping onto the blocks for a new box jump is too low-intensity, I discovered a good semi-solution: jump off of the box (Ferdinand) into a wide stance and then immediately hop a couple inches forward to bring your feet closer together and then immediately explode up into the box jump. This not only keeps the intensity high and approximates the low-ground-high routine that my friend recommends, but also incorporates adduction and abduction into an otherwise one- or maybe two-plane exercise.
Tonight I "took it easy" and only trained:
grip and core
20 min.
Bodyblade and crusher warm-up, forearm stretching
loop hangs -
2-finger 5 sec.
3-finger 8 sec.
4-finger 11 sec.
REST
repeat 3 more times
multi-crusher (4th from bottom notch) -
10 R/L
8 R/L
6 R/L
4 R/L
2 R/L
(then I inverted the gripper so the handles form a V instead of the normal A shape)
2 L, 2 R...
(pretty much until I couldn't do anymore)
dip-sits -
(I slowly press up from a hanging dip into an L-sit, hold it for 10 sec., and slowly dip down)
short REST
repeat 6 more times
First, a boxing/calisthenics day (heavy bag, double end bag, speed bag, jump rope, kettlebell, medicine ball, battling ropes, mountain climbers, Hindu squats, etc.). It's been great to get back behind the gloves. It was simply too hot to do much boxing over the summer, since I box outside under a tree or in my garage with no fans or A/C.
Second, a tire and sledge hammer day––that's right, I finally got a GIANT TIRE! It's a Michelin 23.5 R 25 that weighs in close to 900 lbs. I call it Ferdinand. I use it for sledge hits, box jumps, med ball slams, moguls (or donkey hops), kettlebell, flips, tire tennis, etc. Here are some videos I made not too long ago about this. I would like to upload other videos I made in the past highlighting other exercises, but when will I find the time? Stay tuned! Errmmm...
Third, a gymnastics and bodyweight day (dips, rows, pullups, pikeups, jack knives, pushups, L-sits, pistol squats, etc.) using my Jungle Gym XT. I'd like to get a set of wooden gymnastic rings, so that I can have all four points suspended for the motions, but I need to hold my horses. Budget. (And I know I could get another suspension trained for about $20 but I want to get rings, since they enable different maneuvers than standard trainers, and, apparently, "just feel better."
I also mix in grip training during the week with an Ivanko-style multi-grip crusher, Captains of Crush, eagle-loops hangs, rotations, gyro ball, etc. How I miss my spinning flail!
On truly "off days" I at least try to get in 20–30 minutes with the Bodyblade or brisk walking, or even just some intermittent planking.
I began focusing a lot on my core and abs a few weeks ago, after a couple years of taking my abs for granted (not taking their beauty for granted––as if!––but taking their development for granted as a result of squats, deadlifts, and other full-body exercises). As they say, "Your waistline is your lifeline," and I can't deny it's been invigorating and calming to have a tighter, flatter stomach again.
Also, without even really noticing it, I dropped below my goal of 206 lbs. I'm now about 204 lbs, but expect I will gain a few pounds of muscle once my gymnastic and sledge/tire wourkouts add up over the winter months.
Let me close with two specific workouts, to give you an idea of how I'm training. Granted, these were mini-workouts, but you get the idea.
Yesterday my workout was this:
sledge/tire
15 min., BPM 150-180
5/5 sagittal hits
5/5 low baseball hits
20 med ball slams (inside Ferdinand)
10 abduction jump-ups (from inside Ferdinand)
10 box jumps*
short REST
repeat 3 more times
* My friend told me that the best way to do box jumps is from a low platform onto the floor and then up onto the box. Since, however, I find that jumping backwards off of Ferdinand onto cinder blocks is too dangerous, and jumping onto the ground and then stepping onto the blocks for a new box jump is too low-intensity, I discovered a good semi-solution: jump off of the box (Ferdinand) into a wide stance and then immediately hop a couple inches forward to bring your feet closer together and then immediately explode up into the box jump. This not only keeps the intensity high and approximates the low-ground-high routine that my friend recommends, but also incorporates adduction and abduction into an otherwise one- or maybe two-plane exercise.
Tonight I "took it easy" and only trained:
grip and core
20 min.
Bodyblade and crusher warm-up, forearm stretching
loop hangs -
2-finger 5 sec.
3-finger 8 sec.
4-finger 11 sec.
REST
repeat 3 more times
multi-crusher (4th from bottom notch) -
10 R/L
8 R/L
6 R/L
4 R/L
2 R/L
(then I inverted the gripper so the handles form a V instead of the normal A shape)
2 L, 2 R...
(pretty much until I couldn't do anymore)
dip-sits -
(I slowly press up from a hanging dip into an L-sit, hold it for 10 sec., and slowly dip down)
short REST
repeat 6 more times
Wednesday, April 24, 2013
Fitness and gym update – April 2013
Monday 22 April 2013 work out
50 min.
Speed bag - 3 min.
Double end bag - 3 min.
Jump rope - 3 min.
Speed bag - 3 min.
Double end bag - 3 min.
Jump rope - 4 min.
Continuous kb movements - 3 min.
[I've wanted to try this for a while: just keep the kb moving for a fixed amount of time; once one motion becomes too tiresome, switch to another; very acrobatic.]
--------------------------------
Rest between sets to gear up, hydrate, stretch
This is the first time in several weeks (four? six?) that I've been able to jump rope without any pain or debilitation from my ingrown toe! Apparently my boxing, kettlebell/mace conditioning, and weightlifting has kept me in good shape, too. I was able to jump longer than I used to, with less soleus/shin pain, and, though it's nothing spectacular, a four-minute streak is a personal record for at least the past three years. My pulse was easily at 180 bpm while jumping, and just as high for the three-minute kettlebell "loop" I did at the end. I think working past my shin splints from a few months ago, and doing foam roller massages every couple days, had really restored my lower legs. Now I'm tempted to buy a unicycle, since I sold my bicycle a while back.
Wednesday, 24 April 2013
50 min., 217 lbs.
warm-up: motions, stretching
SQ: 5 x 5 @ 205, 210, 215, 220, 225 lbs.
BP: 5 x 5 @ 195, 185, 185, 185, 185 lbs.
PU: 5 x 5 @ bdw+35, +25, +15, +10, +5 lbs.
"box squat" db curls: 5 x 5 @ 80 lbs.
[I think I made these up. Begin seated, stand up, curl, lower the db, sit down, repeat. Really liked them. Will try them with a bb next time.]
50 min.
Speed bag - 3 min.
Double end bag - 3 min.
Jump rope - 3 min.
Speed bag - 3 min.
Double end bag - 3 min.
Jump rope - 4 min.
Continuous kb movements - 3 min.
[I've wanted to try this for a while: just keep the kb moving for a fixed amount of time; once one motion becomes too tiresome, switch to another; very acrobatic.]
--------------------------------
Rest between sets to gear up, hydrate, stretch
+ + +
This is the first time in several weeks (four? six?) that I've been able to jump rope without any pain or debilitation from my ingrown toe! Apparently my boxing, kettlebell/mace conditioning, and weightlifting has kept me in good shape, too. I was able to jump longer than I used to, with less soleus/shin pain, and, though it's nothing spectacular, a four-minute streak is a personal record for at least the past three years. My pulse was easily at 180 bpm while jumping, and just as high for the three-minute kettlebell "loop" I did at the end. I think working past my shin splints from a few months ago, and doing foam roller massages every couple days, had really restored my lower legs. Now I'm tempted to buy a unicycle, since I sold my bicycle a while back.
Wednesday, 24 April 2013
50 min., 217 lbs.
warm-up: motions, stretching
SQ: 5 x 5 @ 205, 210, 215, 220, 225 lbs.
BP: 5 x 5 @ 195, 185, 185, 185, 185 lbs.
PU: 5 x 5 @ bdw+35, +25, +15, +10, +5 lbs.
"box squat" db curls: 5 x 5 @ 80 lbs.
[I think I made these up. Begin seated, stand up, curl, lower the db, sit down, repeat. Really liked them. Will try them with a bb next time.]
Saturday, April 20, 2013
Fitness update - April 2013
Friday, 19 April 2013
20–25 min.
jump rope - 1 min.
[The first time I've used my "impact feet" in weeks, so I'm finally getting past my ingrown toenail!]
speed bag - 3 min.
kb drills - 3–4 min.
[kb swings - 30, kb swing and shove - 10/10, kb shotput swing - 5/5, kb snatch - 10/10]
speed bag - 3 min.
+ + + + +
Saturday, 20 April 2013
50 min.
mace bell - ~6 min.
[360's - 20/20, 10-and-2's - 20/20, King-Arthurs - 5/5, 5/5, samurai swing - 20/20]
medicine ball - ~6 min.
[shuffle ball - 15/15, lunge catch - 10/10, hot potato - 20/20, catch-jacks - 20/20]
kb drills - ~7 min.
[kb swings - 30, kb clean punch - 10/10, kb shotput swing - 10/10, kb snatch - 10/10, kb round the world - 20/20]
speed bag - 3 min.
--------------------------
REPEAT circuit
Then I made a brief set of exercises for a brief demo video I'll post to show some of my favorite exercises (most/some of the above).
Then I did about 20 minutes of yard work (clipping hedging).
20–25 min.
jump rope - 1 min.
[The first time I've used my "impact feet" in weeks, so I'm finally getting past my ingrown toenail!]
speed bag - 3 min.
kb drills - 3–4 min.
[kb swings - 30, kb swing and shove - 10/10, kb shotput swing - 5/5, kb snatch - 10/10]
speed bag - 3 min.
kb drills - 3–4 min.
[kb swings - 30, kb swing and shove - 10/10, kb shotput swing - 5/5, kb snatch - 10/10]
+ + + + +
Saturday, 20 April 2013
50 min.
mace bell - ~6 min.
[360's - 20/20, 10-and-2's - 20/20, King-Arthurs - 5/5, 5/5, samurai swing - 20/20]
medicine ball - ~6 min.
[shuffle ball - 15/15, lunge catch - 10/10, hot potato - 20/20, catch-jacks - 20/20]
kb drills - ~7 min.
[kb swings - 30, kb clean punch - 10/10, kb shotput swing - 10/10, kb snatch - 10/10, kb round the world - 20/20]
speed bag - 3 min.
--------------------------
REPEAT circuit
Then I made a brief set of exercises for a brief demo video I'll post to show some of my favorite exercises (most/some of the above).
Then I did about 20 minutes of yard work (clipping hedging).
Thursday, April 18, 2013
Fitness update - April 2013
Thursday, 18 April 2013
25–30 min., 216 lbs.
speed bag: 3 min.
medicine ball: 3 min. + 12 lbs. (wall ball, twist tosses, bucket pass)
double end bag: 3 min.
kb drills: 3 min. (swings, high-pull swings, shot put swings)
REST 1–2 min.
REPEAT, END WITH…
speed bag: 3 min.
Kicked my butt! Must stick with boxing conditioning even though I'm doing 5x5.
25–30 min., 216 lbs.
speed bag: 3 min.
medicine ball: 3 min. + 12 lbs. (wall ball, twist tosses, bucket pass)
double end bag: 3 min.
kb drills: 3 min. (swings, high-pull swings, shot put swings)
REST 1–2 min.
REPEAT, END WITH…
speed bag: 3 min.
Kicked my butt! Must stick with boxing conditioning even though I'm doing 5x5.
Tuesday, April 2, 2013
Fitness update –– April 2013
Sunday, 31 March 2013
25 min., 214 lbs.
keg movements (swings, press, FSQ, etc.) –– 10 min.
Speed bag – 3 min. 1 min. REST --> Heavy bag –– 3 min., 1 min. REST
x 3
Tuesday, 2 April 2013
40 min., 215 lbs.
wall ball –– 20
med ball twist toss –– 20/20
med ball bucket toss –– 25
lassoing –– 20/20
kb pass around –– 20/20
kb figure-8 –– 20/20
kb shotput swing –– 10/10
kb swing –– 20
2 min. REST
----------------------
x 2
Then…
speed bag – 3 min.
keg FSQ – 15, 15 @ 70 lbs. (?)
---------------------
x 2
Yesterday I went to my gym, Olympia on Normandy Blvd., ready to cancel my membership. I felt bad just canceling, but also explained that I have less time and reason to go to the gym (job, new baby coming, etc.), so the manager was nice enough to reduce my monthly fee by about 20%. Blush. I'll be there this weekend! I think one day a week of squats, deadlifts, bench/flyes, and farmer walks, mixed in with my more conditioning-based regimen these days, will be good. The trainer said I looked good, having obviously cut 15–20 lbs.
25 min., 214 lbs.
keg movements (swings, press, FSQ, etc.) –– 10 min.
Speed bag – 3 min. 1 min. REST --> Heavy bag –– 3 min., 1 min. REST
x 3
Tuesday, 2 April 2013
40 min., 215 lbs.
wall ball –– 20
med ball twist toss –– 20/20
med ball bucket toss –– 25
lassoing –– 20/20
kb pass around –– 20/20
kb figure-8 –– 20/20
kb shotput swing –– 10/10
kb swing –– 20
2 min. REST
----------------------
x 2
Then…
speed bag – 3 min.
keg FSQ – 15, 15 @ 70 lbs. (?)
---------------------
x 2
*****
Yesterday I went to my gym, Olympia on Normandy Blvd., ready to cancel my membership. I felt bad just canceling, but also explained that I have less time and reason to go to the gym (job, new baby coming, etc.), so the manager was nice enough to reduce my monthly fee by about 20%. Blush. I'll be there this weekend! I think one day a week of squats, deadlifts, bench/flyes, and farmer walks, mixed in with my more conditioning-based regimen these days, will be good. The trainer said I looked good, having obviously cut 15–20 lbs.
Saturday, March 30, 2013
Fitness update - March 2013
Thursday, 28 March 2013
20 min., 214 lbs.
warm-up: speed bag - 3 min. x 2
wall ball - 20, 20
one-arm swing - 10/10, 10/10
clean press - 10/10, 10/10
shotput swing - 10/10, 10/10
[One-arm swing up, catch at the shoulder, press up and away into swing. Repeat.]
3-2-1 kb snatch - 10/10, 10/10
kb/db bench press - 10/10, 10/10
[A kb in one hand, a db in the other. Switch and repeat. I used a plastic stepstool as my bench.]
Saturday, 30 March 2013
45 min., 214 lbs.
Showed a friend my home/garage gym. Taught him how to use the speed bag, kettlebell, and some of my various other devices. Fun times. But, after returning from a baby shower put on by friends, I was hankering for a proper workout. Did the following....
wall ball - 20 x 4
kb swings - 20 x 4
kb clean - 10/10 x 4
shotput swing - 10/10 x 4
kb snatch - 10/10 x 4
little to NO REST between exercises; 2–3 min. REST between circuits
20 min., 214 lbs.
warm-up: speed bag - 3 min. x 2
wall ball - 20, 20
one-arm swing - 10/10, 10/10
clean press - 10/10, 10/10
shotput swing - 10/10, 10/10
[One-arm swing up, catch at the shoulder, press up and away into swing. Repeat.]
3-2-1 kb snatch - 10/10, 10/10
kb/db bench press - 10/10, 10/10
[A kb in one hand, a db in the other. Switch and repeat. I used a plastic stepstool as my bench.]
Saturday, 30 March 2013
45 min., 214 lbs.
Showed a friend my home/garage gym. Taught him how to use the speed bag, kettlebell, and some of my various other devices. Fun times. But, after returning from a baby shower put on by friends, I was hankering for a proper workout. Did the following....
wall ball - 20 x 4
kb swings - 20 x 4
kb clean - 10/10 x 4
shotput swing - 10/10 x 4
kb snatch - 10/10 x 4
little to NO REST between exercises; 2–3 min. REST between circuits
Wednesday, March 27, 2013
Fitness update - March 2013
I've had an ingrown toenail the past week, so I haven't been able to jump rope or run. Happily, though, I've saved the toe from infection or any surgical help, and I added a little jogging to my workout today.
Friday, 22 March 2013
45 min., 216 lbs.
wall ball - 20
twist toss - 10/10
bucket toss - 20
KB swing - 20
KB figure-8- 20
KB one-arm swing - 10/10
KB sidearm SQ - 10/10
KB pushup - 10/10
KB renegade row - 10/10
KB clean and press - 10/10
x 3
Saturday, 23 March 2013
60 min., 215 lbs.
double end bag - 2-3 min.
heavy bag - 2-3 min.
x3
KB swings - 20
KB swing and shove - 10/10
[The swing and shove is a move I improvised. Your swing the KB from one side up to the opposite shoulder, pause for an instant, and then shove the KB back up and away to the other side, like a shot put.]
KB pass around - 10/10
KB clean and press - 10/10
tire drag: stride & bear crawl - 1 min.
x3
speed bag - 3 min. x 3
[After my workout I did a strongman stunt which is among my proudest moments as an amateur athlete. I stood one 35-lb. dumbbell upright in my right hand and then swung-pressed my 35-lb kettlebell overhead on its handle in my left hand. Then I squatted with both overhead and did a lunge for each leg. The day before I had done it with the KB in my right hand, but had not been able to complete it with the KB in my left hand.]
Monday, 25 March 2013
30 min., 214 lbs.
wall ball - 10
twist toss - 10/10
bucket toss - 10
KB swings - 20
KB pass around - 10/10
KB figure-8 slap - 10
[This is an exercise I learned from this video about kettlebell training for boxing.]
KB crusher squat press - 10
KB swing and shove - 10/10
KB clean and press - 10/10
NO REST between exercises
1 min. REST after circuit
x 3
Wednesday, 27 March 2013
25 min, 214 lbs.
warm-up:
double end bag 3 min.
speed bag 3 min.
x 2
circuits:
KB swings - 30 sec.
KB swing and shove - 30 sec./30 sec.
KB clean - 30 sec./30 sec.
KB clean and press - 30 sec./ 30 sec.
1 min. jog
2 min. REST
x 3
Friday, 22 March 2013
45 min., 216 lbs.
wall ball - 20
twist toss - 10/10
bucket toss - 20
KB swing - 20
KB figure-8- 20
KB one-arm swing - 10/10
KB sidearm SQ - 10/10
KB pushup - 10/10
KB renegade row - 10/10
KB clean and press - 10/10
x 3
Saturday, 23 March 2013
60 min., 215 lbs.
double end bag - 2-3 min.
heavy bag - 2-3 min.
x3
KB swings - 20
KB swing and shove - 10/10
[The swing and shove is a move I improvised. Your swing the KB from one side up to the opposite shoulder, pause for an instant, and then shove the KB back up and away to the other side, like a shot put.]
KB pass around - 10/10
KB clean and press - 10/10
tire drag: stride & bear crawl - 1 min.
x3
speed bag - 3 min. x 3
[After my workout I did a strongman stunt which is among my proudest moments as an amateur athlete. I stood one 35-lb. dumbbell upright in my right hand and then swung-pressed my 35-lb kettlebell overhead on its handle in my left hand. Then I squatted with both overhead and did a lunge for each leg. The day before I had done it with the KB in my right hand, but had not been able to complete it with the KB in my left hand.]
Monday, 25 March 2013
30 min., 214 lbs.
wall ball - 10
twist toss - 10/10
bucket toss - 10
KB swings - 20
KB pass around - 10/10
KB figure-8 slap - 10
[This is an exercise I learned from this video about kettlebell training for boxing.]
KB crusher squat press - 10
KB swing and shove - 10/10
KB clean and press - 10/10
NO REST between exercises
1 min. REST after circuit
x 3
Wednesday, 27 March 2013
25 min, 214 lbs.
warm-up:
double end bag 3 min.
speed bag 3 min.
x 2
circuits:
KB swings - 30 sec.
KB swing and shove - 30 sec./30 sec.
KB clean - 30 sec./30 sec.
KB clean and press - 30 sec./ 30 sec.
1 min. jog
2 min. REST
x 3
Wednesday, March 20, 2013
Fitness update - NEW EQUIPMENT DAY!
Well, boys and girls, I finally got a real kettlebell. I saw a 35-lb. one at––don't laugh––Walmart last week and decided for once I would just buy the real deal instead of jerry-rigging something from the hardware store, etc. The cheapest one I had seen online was for $21.00 plus about $25.00 S&H, and the one at Walmart was only a few dollars more. Plus, it has a neoprene coating and wide handle, so I'm happy. It also began raining on my way home, which made it ideal for an indoor/garage workout––i.e. kettlebell training!
I want to avoid a wrist/forearm injury at all costs, so I wore my large wrist bands and some weightlifting wrist wraps.
I was experimenting, so I did a whole range of exercises, some standard, others I improvised.
Wednesday, 20 March 2013
50 min., 214 lbs.
[It is to be understood that one-handed exercises are two be counted twice. I rested a couple minutes between circuits.]
warm-up:
swing-arounds, speed bag, double end bag, heavy bag
swings: 12, 24
goblet squat: 12, 24
sidearm squat: 6, 12
one-arm swing: 6, 12
tripod row: 6, 12
stagger push-ups: 6, 12
flip-ups: 12, 12
one-arm supine press: 12 + 12; 12 + 12
hand-offs: 6, 12
clean & press: 12, 6 + 6
[I will not explain the (standard) moves that are easily found on the Internet (swings, goblet squats, one-arm swings, etc.
A sidearm squat is when I hold the KB up at one shoulder, hold the other out at my side, and squat.
A tripod row is when I brace myself on hand and spread legs and lift the KB with my free hand.
Stagger push-ups are when I put one hand on the KB with the other on the floor.
Flip-ups are when I lie supine with the KB over my head and then sit up quickly to stop the KB on my thighs and then swing back into a supine position.
One-arm supine press is when I lie down and press the KB up to work the pectorals; I found it best to keep the elbow far-ish out from my body, as well as keeping the contralateral leg raised.
Hand-offs are like swing-arounds, but activate the traps, biceps, and core more, in that the weight is heavier, and the motion is more of a heave from behind one hip to stop at the other hip.
The angles with KB's are indeed strange, and I felt unusual little pains in my knees. I like how the KB also works my grip.
Stay tuned.]
I want to avoid a wrist/forearm injury at all costs, so I wore my large wrist bands and some weightlifting wrist wraps.
I was experimenting, so I did a whole range of exercises, some standard, others I improvised.
Wednesday, 20 March 2013
50 min., 214 lbs.
[It is to be understood that one-handed exercises are two be counted twice. I rested a couple minutes between circuits.]
warm-up:
swing-arounds, speed bag, double end bag, heavy bag
swings: 12, 24
goblet squat: 12, 24
sidearm squat: 6, 12
one-arm swing: 6, 12
tripod row: 6, 12
stagger push-ups: 6, 12
flip-ups: 12, 12
one-arm supine press: 12 + 12; 12 + 12
hand-offs: 6, 12
clean & press: 12, 6 + 6
[I will not explain the (standard) moves that are easily found on the Internet (swings, goblet squats, one-arm swings, etc.
A sidearm squat is when I hold the KB up at one shoulder, hold the other out at my side, and squat.
A tripod row is when I brace myself on hand and spread legs and lift the KB with my free hand.
Stagger push-ups are when I put one hand on the KB with the other on the floor.
Flip-ups are when I lie supine with the KB over my head and then sit up quickly to stop the KB on my thighs and then swing back into a supine position.
One-arm supine press is when I lie down and press the KB up to work the pectorals; I found it best to keep the elbow far-ish out from my body, as well as keeping the contralateral leg raised.
Hand-offs are like swing-arounds, but activate the traps, biceps, and core more, in that the weight is heavier, and the motion is more of a heave from behind one hip to stop at the other hip.
The angles with KB's are indeed strange, and I felt unusual little pains in my knees. I like how the KB also works my grip.
Stay tuned.]
Monday, March 18, 2013
Fitness update - March 2013
Sunday, 17 March 2013
30 min., 215 lbs.
wall ball : 1 min. x 2
med ball core twist : 1 min. x 2
med ball bucket toss : 1 min. x 2
jump rope : 1 min. x 2
double end bag : 1 min. x 2
3 minute jog x 2
speed bag : 3 min. x 3
Monday, 18 March 2013
60 min., 215 lbs.
warm up:
virtual punching, sling pushups, lassoing, core twists
lassoing: 20/20
core twists: 10/10,
reverse core twists: 10/10
pass-arounds: 20/20
pullups: 5 x 2
sling pushups: 15 x 3
double end bag: 3 min. x 3
speed bag: 2 min. x 3
[Lassoing is when I swing a weighted rope over my head. Core twists are when I use the bungee-cord-staff-at-arm-length to twist while standing. Pass arounds are when I swing a weighted rope from hand to hand around my body.]
30 min., 215 lbs.
wall ball : 1 min. x 2
med ball core twist : 1 min. x 2
med ball bucket toss : 1 min. x 2
jump rope : 1 min. x 2
double end bag : 1 min. x 2
3 minute jog x 2
speed bag : 3 min. x 3
Monday, 18 March 2013
60 min., 215 lbs.
warm up:
virtual punching, sling pushups, lassoing, core twists
lassoing: 20/20
core twists: 10/10,
reverse core twists: 10/10
pass-arounds: 20/20
pullups: 5 x 2
sling pushups: 15 x 3
double end bag: 3 min. x 3
speed bag: 2 min. x 3
[Lassoing is when I swing a weighted rope over my head. Core twists are when I use the bungee-cord-staff-at-arm-length to twist while standing. Pass arounds are when I swing a weighted rope from hand to hand around my body.]
Saturday, March 16, 2013
Fitness update -- March 2013
I've been under the weather the past week, so I haven't had anything worth reporting fitness-wise. I was outside too much last weekend whilst sweaty in the cool evenings, and daylight savings time threw me off. My left eyelid was twitching for nearly three days, as I was simply fatigued. To stand in for exercise, I mostly just did some yard work, took a couple walks, did a little speed bag, and rested. One nice thing about cutting weight, versus bulking up as I've been doing the past two or three years, is that getting sick helps you achieve your goal for once!
Since the diocesan Eucharistic Congress last weekend, I've been digging in deeper spiritually and reading St. Francis de Sales' Introduction to the Devout Life. I have tried to read the Introduction before, of course, but this time things lined up nicely enough that I felt the confession I made at the Congress satisfied St. Francis' counsel to make a general confession to begin the devout life as he guides the devotee in it. St. Francis is my patron saint, so, even though Bergoglio took the name Francis for the saint of Assisi, I think it's a win for all Catholic Francises! In fact, the Pope may have tipped my hand and I might name our son Francis!
Anyway, today was a quintessentially "spring in Florida" day, and I was able to sleep in at last (Saturday, hooray!), so I had the impetus to get back on track.
(Oh, and it turns out my scale at home was/is quite inaccurate, so I'm actually closer to 220 lbs. than to 210 lbs. But I can tell I've lost a few pounds this week.)
16 March 2013
30 min., 215 lbs.
[I did three circuits of the below exercises, with about 30 seconds of rest between each exercise and 1 minute of rest between circuits.]
Wall ball (14 lbs. med ball) : 1 min.
Med ball twist toss : 1 min.
Med ball bucket toss : 1 min.
Jump rope : 1 min.
Double end bag : 1 min.
Heavy bag : 1 min.
Tire drag : run and then bear crawl x 2
------------------------
"Cool down" - Speed bag : 3 min. x 3
[I hit bare-handed today, which turned out to be an improvement. I was wailing on the bag my third round! Hopefully I can do just as well tomorrow for my weekly video update.]
Since the diocesan Eucharistic Congress last weekend, I've been digging in deeper spiritually and reading St. Francis de Sales' Introduction to the Devout Life. I have tried to read the Introduction before, of course, but this time things lined up nicely enough that I felt the confession I made at the Congress satisfied St. Francis' counsel to make a general confession to begin the devout life as he guides the devotee in it. St. Francis is my patron saint, so, even though Bergoglio took the name Francis for the saint of Assisi, I think it's a win for all Catholic Francises! In fact, the Pope may have tipped my hand and I might name our son Francis!
Anyway, today was a quintessentially "spring in Florida" day, and I was able to sleep in at last (Saturday, hooray!), so I had the impetus to get back on track.
(Oh, and it turns out my scale at home was/is quite inaccurate, so I'm actually closer to 220 lbs. than to 210 lbs. But I can tell I've lost a few pounds this week.)
16 March 2013
30 min., 215 lbs.
[I did three circuits of the below exercises, with about 30 seconds of rest between each exercise and 1 minute of rest between circuits.]
Wall ball (14 lbs. med ball) : 1 min.
Med ball twist toss : 1 min.
Med ball bucket toss : 1 min.
Jump rope : 1 min.
Double end bag : 1 min.
Heavy bag : 1 min.
Tire drag : run and then bear crawl x 2
------------------------
"Cool down" - Speed bag : 3 min. x 3
[I hit bare-handed today, which turned out to be an improvement. I was wailing on the bag my third round! Hopefully I can do just as well tomorrow for my weekly video update.]
Friday, March 8, 2013
Fitness update - March 2013
Thursday, 7 March 2013
60 min., 212 lbs.
warm-up:
3 min. neck drag
30 med ball wall balls
20 overhead med ball lunges
20 med ball slams
20 med ball snatch tosses
5 min. speed bag
----------
[The x# in the following exercises indicates how many sets of the exercise I did.]
3 min. neck drag x 3
20 med ball wall balls x 3
20 med ball bucket tosses x 2
10 overhead med ball lunges x 3
10 med ball slams x 3
10 med ball snatch tosses x 3
3 min. double end bag x 3
2 min. heavy bag x 3
------------
cool down:
5 min. speed bag
[I needed a workout that got my heart rate up without aggravating my shin splints issues right now. Plus, it's not as strenuous as a full-on bodyweight workout like I did on Tuesday. I'll go for a run tomorrow.
I came up with "bucket tosses" on my own on the fly, though I'm sure they've been done before. Basically, take a wide (snatch deadlift) stance, bend down with the medicine ball, toss it forward against a wall, catch the med ball off the bounce with your chest, and repeat. Sometimes the med ball hits the chest with great force, which adds a nice quasi-unpredictable 'realistic' pugilistic feeling to the circuit.
I guess I'm done with slams for a while. Between my broken 12 lbs. Body Tools medicine ball and my 14 lbs. Troy VTX wall ball––which I've now learned is not intended for slams!––, I'm ready just to fill a durable sack with some wet clothes and sling it around to my heart's content. Less is more. I might even use the same or a similar sack full of clothes or tennis balls or a slightly under-filled basketball to replicate the core with rope action (this [PDF] guide from Ross Enamait shows the way). Also, if I can get the 60 odd feet of rope I left at my mom's house, I'll add rope plyometrics to my regimen again.
{Whilst searching for the term "rope plyo", I stumbled upon my next DIY fitness device/method––a hydrodynamic beam / slosh bar! Unlike the guy in the latter video to which I linked, I would use a 3" diameter PVC, instead of 4", and would probably have a removable cap on the "dumbbell" as well.}]
60 min., 212 lbs.
warm-up:
3 min. neck drag
30 med ball wall balls
20 overhead med ball lunges
20 med ball slams
20 med ball snatch tosses
5 min. speed bag
----------
[The x# in the following exercises indicates how many sets of the exercise I did.]
3 min. neck drag x 3
20 med ball wall balls x 3
20 med ball bucket tosses x 2
10 overhead med ball lunges x 3
10 med ball slams x 3
10 med ball snatch tosses x 3
3 min. double end bag x 3
2 min. heavy bag x 3
------------
cool down:
5 min. speed bag
[I needed a workout that got my heart rate up without aggravating my shin splints issues right now. Plus, it's not as strenuous as a full-on bodyweight workout like I did on Tuesday. I'll go for a run tomorrow.
I came up with "bucket tosses" on my own on the fly, though I'm sure they've been done before. Basically, take a wide (snatch deadlift) stance, bend down with the medicine ball, toss it forward against a wall, catch the med ball off the bounce with your chest, and repeat. Sometimes the med ball hits the chest with great force, which adds a nice quasi-unpredictable 'realistic' pugilistic feeling to the circuit.
I guess I'm done with slams for a while. Between my broken 12 lbs. Body Tools medicine ball and my 14 lbs. Troy VTX wall ball––which I've now learned is not intended for slams!––, I'm ready just to fill a durable sack with some wet clothes and sling it around to my heart's content. Less is more. I might even use the same or a similar sack full of clothes or tennis balls or a slightly under-filled basketball to replicate the core with rope action (this [PDF] guide from Ross Enamait shows the way). Also, if I can get the 60 odd feet of rope I left at my mom's house, I'll add rope plyometrics to my regimen again.
{Whilst searching for the term "rope plyo", I stumbled upon my next DIY fitness device/method––a hydrodynamic beam / slosh bar! Unlike the guy in the latter video to which I linked, I would use a 3" diameter PVC, instead of 4", and would probably have a removable cap on the "dumbbell" as well.}]
Tuesday, March 5, 2013
Fitness update... New Label Day!
Tuesday, 5 March 2013
50–60 min., 213 lbs.
Warmup:
5 min. neck drag
5 min. double end bag
12 min. run
sling pistol SQ: 3, 4, 5, 5, 4, 3
sling pushups: 3, 4, 5, 5, 4, 3
PU: 3, 4, 5, 5, 4, 3
overhead lunges (14 lbs. med ball): 3, 4, 5, 5, 4, 3
dips: 3, 4, 5, 5, 4, 3
chin-ups: 3, 4, 5, 5, 4, 3
Cooldown:
N/A
[I "modified" my gate-sled –– by kicking a bend in it on the staircase –– so the front edge wouldn't rip up the grass so much.
My run went from a decent jog to a humbling shamble. Need to treat and forestall shin splints again. I've had this blog for over three years,I think, and I'm only now add "Running" as a content label. Sad but true. I'm set on cutting about ten pounds of weight, and running has been the missing element.
I took less rest this time between exercises and circuits.]
50–60 min., 213 lbs.
Warmup:
5 min. neck drag
5 min. double end bag
12 min. run
sling pistol SQ: 3, 4, 5, 5, 4, 3
sling pushups: 3, 4, 5, 5, 4, 3
PU: 3, 4, 5, 5, 4, 3
overhead lunges (14 lbs. med ball): 3, 4, 5, 5, 4, 3
dips: 3, 4, 5, 5, 4, 3
chin-ups: 3, 4, 5, 5, 4, 3
Cooldown:
N/A
[I "modified" my gate-sled –– by kicking a bend in it on the staircase –– so the front edge wouldn't rip up the grass so much.
My run went from a decent jog to a humbling shamble. Need to treat and forestall shin splints again. I've had this blog for over three years,I think, and I'm only now add "Running" as a content label. Sad but true. I'm set on cutting about ten pounds of weight, and running has been the missing element.
I took less rest this time between exercises and circuits.]
Monday, March 4, 2013
Fitness updates...
Thursday, 28 Feb 2013
20 min., 215 lbs.
jump rope- 1 min, 1 min
pullups - 10, 12
pushups - 25, 30
14 lbs. VTX medicine "wrecking" ball (video) - 15 slams, 15 snatch toss X 2
[Snatch toss is when I squat to pick up the medicine ball, rise to toss it up, catch it into a controlled bounce at the bottom, and repeat. I read at Nick Tumminello's Performance University blog that medicine ball slams––aside from causing my 12 lbs. Body Tools medicine ball to crack open a week or two ago*––are less effective than "battling" rope power slams. So, unless I'm doing a rope workout as such, I'll split the difference by doing med balls slams *and* snatch tosses. A med ball is much easier to take out and put away than ropes.
{* I used some expanding foam to buttress the interior and some Gorilla glue to seal the crack, so the 12 lbs. ball is usable once again, though I won't be using it for slams!}]
Friday, 1 Mar 2013
45 min., 214 lbs.
warm-up: 10 min. double end bag
sling pistol SQ: 3, 4, 5, 6, 5, 4, 3
sling pushups: 3, 4, 5, 6, 5, 4, 3
PU: 3, 4, 5, 6, 5, 4, 3
lunges (with 14 lbs. medicine ball): 3, 4, 5, 6, 5, 4, 3
dips: 3, 4, 5, 6, 5, 4, 3
chin-ups: 3, 4, 5, 6, 5, 4, 3
cooldown:
5-10 min. speed bag
5 min. neck-harness sled drags
[There was a detached chain-link gate on top of my garage, which I finally took down and inspected this past Friday. Right away I knew it could make a passable weight sled. Considering that weight sleds range from $70-$200, a free one suits me fine. I also have tires left over from the owner––so this is also an option for making a sled––so just tossing them onto the gate, tucking weights inside them, and securing everything with a couple bungee cords, also works. For now I just drag the sled to and fro, hither and thither, with my trusty neck harness.]
Saturday, 2 Mar 2013
[Went paintballing with a few friends. It was not as much fun as I had expected, but I did run and crawl and crouch a good amount, so my heart rate was up now and then for a few hours.⁄
Sunday, 3 Mar 2013
10 min. speed bag
Monday, 4 Mar 2013
35 min., 215 lbs.
warm-up:
10 min. double end bag
jump rope: 45 sec.
jumping jacks: 45 sec.
burpees: 45 sec.
jump rope: 45 sec.
hill climbers: 45 sec.
double end bag: 45 sec.
jump rope: 45 sec.
high knees: 45 sec.
burpee climbers: 45 sec.
jump rope: 1-2 min.
cooldown:
15 min. speed bag
20 min., 215 lbs.
jump rope- 1 min, 1 min
pullups - 10, 12
pushups - 25, 30
14 lbs. VTX medicine "wrecking" ball (video) - 15 slams, 15 snatch toss X 2
[Snatch toss is when I squat to pick up the medicine ball, rise to toss it up, catch it into a controlled bounce at the bottom, and repeat. I read at Nick Tumminello's Performance University blog that medicine ball slams––aside from causing my 12 lbs. Body Tools medicine ball to crack open a week or two ago*––are less effective than "battling" rope power slams. So, unless I'm doing a rope workout as such, I'll split the difference by doing med balls slams *and* snatch tosses. A med ball is much easier to take out and put away than ropes.
{* I used some expanding foam to buttress the interior and some Gorilla glue to seal the crack, so the 12 lbs. ball is usable once again, though I won't be using it for slams!}]
Friday, 1 Mar 2013
45 min., 214 lbs.
warm-up: 10 min. double end bag
sling pistol SQ: 3, 4, 5, 6, 5, 4, 3
sling pushups: 3, 4, 5, 6, 5, 4, 3
PU: 3, 4, 5, 6, 5, 4, 3
lunges (with 14 lbs. medicine ball): 3, 4, 5, 6, 5, 4, 3
dips: 3, 4, 5, 6, 5, 4, 3
chin-ups: 3, 4, 5, 6, 5, 4, 3
cooldown:
5-10 min. speed bag
5 min. neck-harness sled drags
[There was a detached chain-link gate on top of my garage, which I finally took down and inspected this past Friday. Right away I knew it could make a passable weight sled. Considering that weight sleds range from $70-$200, a free one suits me fine. I also have tires left over from the owner––so this is also an option for making a sled––so just tossing them onto the gate, tucking weights inside them, and securing everything with a couple bungee cords, also works. For now I just drag the sled to and fro, hither and thither, with my trusty neck harness.]
Saturday, 2 Mar 2013
[Went paintballing with a few friends. It was not as much fun as I had expected, but I did run and crawl and crouch a good amount, so my heart rate was up now and then for a few hours.⁄
Sunday, 3 Mar 2013
10 min. speed bag
Monday, 4 Mar 2013
35 min., 215 lbs.
warm-up:
10 min. double end bag
jump rope: 45 sec.
jumping jacks: 45 sec.
burpees: 45 sec.
jump rope: 45 sec.
hill climbers: 45 sec.
double end bag: 45 sec.
jump rope: 45 sec.
high knees: 45 sec.
burpee climbers: 45 sec.
jump rope: 1-2 min.
cooldown:
15 min. speed bag
Wednesday, February 27, 2013
Fitness update...
Monday, 24 Feb 2013
20 min. double end bag
20 min. speed bag
10 min. double end bag
Wednesday, 27 Feb 2013
40 min., 218 lbs.
15 min. double end bag
1 min., 1 min. jump rope
45 sec. jumping jacks
45 sec. burpees
2 min. jump rope
45 sec. hill climbers
45 sec. high knees
2 min. jump rope
15 min. speed bag
1 min. jump rope
Having some good fun with the double end bag. My left hand is still slightly out of cadence on the speed bag. Skipping feels much better on my shins, and I'm gaining stamina. I go for slightly longer at a slower pace, or use my cable speed rope at a faster pace, and alternate my footwork every 30 skips or so. Strength circuit tomorrow: Lifeline slings, pistol squats, pullups, pushups, dips, chinups, squat jumps, etc.
20 min. double end bag
20 min. speed bag
10 min. double end bag
Wednesday, 27 Feb 2013
40 min., 218 lbs.
15 min. double end bag
1 min., 1 min. jump rope
45 sec. jumping jacks
45 sec. burpees
2 min. jump rope
45 sec. hill climbers
45 sec. high knees
2 min. jump rope
15 min. speed bag
1 min. jump rope
+ + +
Having some good fun with the double end bag. My left hand is still slightly out of cadence on the speed bag. Skipping feels much better on my shins, and I'm gaining stamina. I go for slightly longer at a slower pace, or use my cable speed rope at a faster pace, and alternate my footwork every 30 skips or so. Strength circuit tomorrow: Lifeline slings, pistol squats, pullups, pushups, dips, chinups, squat jumps, etc.
Sunday, February 24, 2013
Fitness update...
Got off course a few days last week.
Better now.
Marriage is a kind of monasticism, which is actually one reason I'm learning to enjoy it more each day. The Benedictine motto is "Ora et labora" (work and prayer). Much the same goes for marriage, at least in a Christian home. This weekend I finally got around to setting up a wall mirror for my wife. Then I did laundry and shopping so she could take care of the baby and talk with family back home. Then I swept the floor and tidied up while she folded and put away clothes. A division of labor, to be sure. The interesting thing is that I did not feel these mundane tasks detracted from my "spiritual life." To the contrary, they gave me a sense of order and Lenten sobriety that fed into my more directly spiritual work. Ora et labora.
What does all this have to do with my fitness update? Not much, but it is my blog, after all!
Thursday
I got off my duff and got back under the bag. About fifteen minutes with mitts and I did surprisingly well. Learning curve. Slow and steady.
Friday, 22 Feb 2013
< 120 min., all with wraps on 219 lbs.
10 min. speed bag + 5 min. double end bag WARMUP
150 skips
2 min. double end bag
3 min. speed bag
---------------
REPEAT X 4
150 skips
1 min. heavy bag
---------------
REPEAT X 4
(My first round on the heavy bag was a 5-hit combo, then two squats, etc. Second round was a two squat parry, then 3-hit combo, etc. Third round was a flurry of body shots, then a rest, etc. Fourth round was a jab-jab, hook, body combo over and over.)
10 min. speed bag COOLDOWN
Some of my time was spent puttering around with double end bag so I didn't keep very good track of time.
Saturday, 23 Feb 2013
60 min.
219 lbs.
200 skips
stretching
sling-aided pistol squats: 10/10, 10/10, 10/10
sling pushups: 12, 12, 8/4
pullups: 10, 10, 5/3/2
200 skips
stretching
lunges (with tire on shoulder): 5/5, 5/5, 5/5
dips: 6, 6, 7
chinups: 6, 6, 6
Better now.
Marriage is a kind of monasticism, which is actually one reason I'm learning to enjoy it more each day. The Benedictine motto is "Ora et labora" (work and prayer). Much the same goes for marriage, at least in a Christian home. This weekend I finally got around to setting up a wall mirror for my wife. Then I did laundry and shopping so she could take care of the baby and talk with family back home. Then I swept the floor and tidied up while she folded and put away clothes. A division of labor, to be sure. The interesting thing is that I did not feel these mundane tasks detracted from my "spiritual life." To the contrary, they gave me a sense of order and Lenten sobriety that fed into my more directly spiritual work. Ora et labora.
What does all this have to do with my fitness update? Not much, but it is my blog, after all!
Thursday
I got off my duff and got back under the bag. About fifteen minutes with mitts and I did surprisingly well. Learning curve. Slow and steady.
Friday, 22 Feb 2013
< 120 min., all with wraps on 219 lbs.
10 min. speed bag + 5 min. double end bag WARMUP
150 skips
2 min. double end bag
3 min. speed bag
---------------
REPEAT X 4
150 skips
1 min. heavy bag
---------------
REPEAT X 4
(My first round on the heavy bag was a 5-hit combo, then two squats, etc. Second round was a two squat parry, then 3-hit combo, etc. Third round was a flurry of body shots, then a rest, etc. Fourth round was a jab-jab, hook, body combo over and over.)
10 min. speed bag COOLDOWN
Some of my time was spent puttering around with double end bag so I didn't keep very good track of time.
Saturday, 23 Feb 2013
60 min.
219 lbs.
200 skips
stretching
sling-aided pistol squats: 10/10, 10/10, 10/10
sling pushups: 12, 12, 8/4
pullups: 10, 10, 5/3/2
200 skips
stretching
lunges (with tire on shoulder): 5/5, 5/5, 5/5
dips: 6, 6, 7
chinups: 6, 6, 6
Monday, February 11, 2013
Everlast Training Camp (modified) Week 2
Monday, 11 Feb 2013
26 min., 220 lbs.
heart - 140-170 bpm
Warm up
3 min. speed bag
2-3 min. jump rope
1 min. double end bag
Squats x 20
Lunges x 20
Push ups x 25
Pull ups x 11
Sit ups x 25
Leg raises x 20
Rotations x 20
Ab wheel x 15
-------------------
CIRCUIT x 2
Enjoyed another lovely nap yesterday. Just what Sunday is for. Felt much better rested today and my speed bag is getting better, slowly but somewhat surely. This video was very helpful.
26 min., 220 lbs.
heart - 140-170 bpm
Warm up
3 min. speed bag
2-3 min. jump rope
1 min. double end bag
Squats x 20
Lunges x 20
Push ups x 25
Pull ups x 11
Sit ups x 25
Leg raises x 20
Rotations x 20
Ab wheel x 15
-------------------
CIRCUIT x 2
Enjoyed another lovely nap yesterday. Just what Sunday is for. Felt much better rested today and my speed bag is getting better, slowly but somewhat surely. This video was very helpful.
Saturday, February 9, 2013
Everlast Training Camp... and reality
The tail end of this post shows what I did Monday for this week.
Tuesday, 5 Feb 2013
24 min., 220 lbs.
heart - 160-180 bpm
Stretching warm up
Jump rope - 45 sec.
Jumping jacks - 45 sec.
Burpees - 45 sec.
Jump rope - 45 sec.
Hill climbers - 45 sec.
Squat jumps - 45 sec.
Jump rope - 45 sec.
Knee highs - 45 sec.
Shadow boxing - 45 sec.
-------------------
CIRCUIT x 2
Wednesday, 6 Feb 2013
I came home and almost immediately fell asleep for two hours. Then I decided to take the day off and took the family out for dinner.
Thursday, 7 Feb 2013
25 min., 219 lbs.
heart - 160-180 bpm
Stretching & 45 sec./45 sec. jump rope warm up
Jump rope - 45 sec.
Jumping jacks - 45 sec.
Burpees - 45 sec.
Jump rope - 45 sec.
Hill climbers - 45 sec.
Squat jumps - 45 sec.
Jump rope - 45 sec.
Knee highs - 45 sec.
Shadow boxing - 45 sec.
-------------------
CIRCUIT x 2
Now I want to post something I wrote on Facebook asking friends for advice.
Need some input on my fitness regimen, specifically what the line should be between pushing through the pain and resting by doing other exercises for a little while. For the past couple weeks I've been doing the Everlast "Training Camp" workout. M, W, F is a strength building circuit of 8 exercises twice. Tu, Th, Sa are aerobic conditioning along the same lines. The first week involves 30 second intervals for the conditioning exercises, with no rest between them until the one minute break between the first and second circuits (strength circuit allows for 30 second tests between exercises). Each week adds 15-30 second to the intervals.Friday I drove to pick up my Everlast dual bag stand, got a double end bag while I was at it, and had a little fun with the heavy bag and speed bag once I got everything set up.
Now, as it is a boxing program, jump rope is a big part of it. For the past few years I've primarily trained weight and plyometrics, and have terribly neglected the cardio side of things, at least as far as loss of lower body IMPACT exercises go. Every time I try to make jump rope a regular thing (this is the third or fourth time in as many years), I suffer shin splints, but this time I'm determined to overcome them. I've had relative success by using the golf ball under the foot massage, a massage cylinder, NSAIDs, ice, stretching, and rest. Even so, when I go for a quick sprint (upstairs or to my classroom, for example), my soleus and inner lower shin really ache for a while. Yesterday I got home and pretty much immediately took a two hour nap, and then decided to take the day off from training (given my training the past few years, I knew I could afford a missed day of strength training). Well, I got back on track today with the conditioning circuit and holy cow I felt like a bag of rusted bolts. Plus, once I got inside, I lay on the floor for a few minutes, stunned at how badly my lower legs ached. I know I'm getting fitter, since I'm technically doing more effort each time, but I still basically feel like I'm never fully rested or recovered. Today for example I felt a slight shortness of breath after a burst of teaching activity. The training is making FEEL weaker, even though I know objectively and rationally that it's making me stronger. Another issue is that this regimen is partially aimed at losing weight, so I'm reducing my Celtic intake.
Anyway, I'm thinking of taking tomorrow off (though I'm sure I'll work up a sweat breaking in my new heavy bag/speed bag stand), going for a walk or bike ride, doing a strength circuit Saturday, taking Sunday today off, and getting back to it in full swing Monday. However, my quandary is whether I should even progress to the next time bracket until I can do the circuits strictly as advised by the training pamphlet. I won't lie; those breaks have a way of stretching past 30 seconds and I have a way of pausing for air during some conditioning exercises. On the other hand, maybe it's designed just to be hell week after week, and is to be scaled by whatever means as long as you stick with it. It's hard to believe I'm THAT out of shape compared to the average purchaser of the jump rope that includes the Training Camp booklet, but this is a humbling endeavour any way you cut it. Perhaps I should do the exercises at a little lower intensity?
Heavy bag, jump ropes, and power tower -- what else do you need?
Enough space, not hit too hard by the sun but also not in the breezeless back of the garage.
My advanced jump rope station: a long rectangle of carpet folded in half, stacked on top of a plywood board on another rectangle of carpet on the ground.
My Lifeline Jungle Gym XT does well on this branch. I also attach my double end bag here (anchored by two 20 lb. dumbbells I place in that nearest tire). Again, not without breeze but also with shade.
This is my main neck trainer, and also how I 'invented' "Necker lunges." It's a Lifeline cable expander thingie, with the handles latched onto a large hook I screwed into the wood over the doorjamb. For a while I did suspension pushups, rows, and pistol squats with another suspension trainer I have, but then decided that was too much strain on the wood, so now I only do neck exercises from it. Each red cord is about 30 lbs of resistance, and doubled through the carabiner, I can get a total of 180 lbs of resistance. What's that blue thing? Why, it's a large dog harness I bought a couple years ago in Taiwan. I place it on my head and the cords provide the resistance from any angle I like.
Saturday, 9 Feb 2013
30 min., 219 lbs.
(I woke up Friday with a wicked little kink in the left side of my neck. I did the following workout after a couple hours of yard work.)
A. Jump rope 45 sec. THEN double end bag sparring 45 sec. x 5
THEN
B. Three-round Everlast heavy bag workout
Round 1: 5 hits, squat, 5 hits, rest, repeat x 3 min.
Round 2: 15 sec. on the bag, 15 sec. rest, repeat x 3 min.
Round 3: 5 squats, parry left, 5 squats, parry right, 15 sec. on the bag, repeat x 3 min.
My shins didn't hurt too bad.
+++
So, I hit a wall and need to re-strategize. Where do things stand with the Everlast Training Camp? I think I'll space out the workouts like so:
Monday: Strength circuit
Tuesday: swim or bike or jog or bag training
Wednesday: Conditioning circuit
Thursday: swim or bike or jog or bag training
Friday: Strength circuit
Saturday: Conditioning circuit
Sunday: total rest
I'll do this until I can do each 45-sec. interval without cheating or pausing, before moving to a longer interval. As I say, rest is the key exercise in any exercise plan.
Monday, February 4, 2013
Everlast Training Camp - Week 1 and 2
This blog post has a nice summarized presentation of the Training Camp, which I'll reproduce here.
Training occurs every day except for Sunday.
Week 2: 15 reps
Week 3: 20 reps
Week 4: 25 reps
Week 5: 30 reps
Week 6: 35 reps
*** Chin-up bar is an alternative for Resistance bands.
Wednesday, 30 Jan 2013
24 min., 220 lbs.
heart - 150-170 bpm
Skipping warm up - 2 min.
Squats x 20
Lunges x 20
Push ups x 25
Pull ups x 11
Sit ups x 20
Leg raises x 15
Rotations x 20
Ab wheel x 10
-------------------
CIRCUIT x 2
Thursday, 31 Jan 2013
24 min., 222 lbs.
heart - 160-180 bpm
Stretching warm up
Jump rope - 30 sec.
Jumping jacks - 30 sec.
Burpees - 30 sec.
Jump rope - 30 sec.
Hill climbers - 30 sec.
Squat jumps - 30 sec.
Jump rope - 30 sec.
Knee highs - 30 sec.
Shadow boxing - 30 sec.
-------------------
CIRCUIT x 2
Friday, 1 Feb 2013
24 min., 221 lbs.
heart - 150-170 bpm
Skipping warm up - 2 min.
Squats x 20
Lunges x 20
Push ups x 25
Pull ups x 11
Sit ups x 20
Leg raises x 20
Rotations x 20
Ab wheel x 10
-------------------
CIRCUIT x 2
Saturday, 2 Feb 2013
24 min., 222 lbs.
heart - 160-180 bpm
Stretching warm up
Jump rope - 30 sec.
Jumping jacks - 30 sec.
Burpees - 30 sec.
Jump rope - 30 sec.
Hill climbers - 30 sec.
Squat jumps - 30 sec.
Jump rope - 30 sec.
Knee highs - 30 sec.
Shadow boxing - 30 sec.
-------------------
CIRCUIT x 2
I finished up with neck extensions: 12/12/12 @ ////, 10/10/10 @ ////, 6/6/6 @ //////
Monday, 4 Feb 2013
25 min., 222 lbs.
heart - 140-160 bpm
Skipping warm up - 2 min.
Squats x 20
Lunges x 20
Push ups x 26
Pull ups x 12
Sit ups x 25
Leg raises x 15
Rotations x 20
Ab wheel x 15
-------------------
CIRCUIT x 2
On my day "off", I did a few sets of neck extensions: 10/10/10 @ ////, 6/6/6 @ //////, 6/6/6 @ //////
Training occurs every day except for Sunday.
Week 2: 0:45 seconds per activity
Week 3: 1:00 per activity
Week 4: 1:30 per activity
Week 5: 2:00 per activity
Week 6: 3:00 per activity
Week 3: 1:00 per activity
Week 4: 1:30 per activity
Week 5: 2:00 per activity
Week 6: 3:00 per activity
Week 2: 15 reps
Week 3: 20 reps
Week 4: 25 reps
Week 5: 30 reps
Week 6: 35 reps
*** Chin-up bar is an alternative for Resistance bands.
Wednesday, 30 Jan 2013
24 min., 220 lbs.
heart - 150-170 bpm
Skipping warm up - 2 min.
Squats x 20
Lunges x 20
Push ups x 25
Pull ups x 11
Sit ups x 20
Leg raises x 15
Rotations x 20
Ab wheel x 10
-------------------
CIRCUIT x 2
Thursday, 31 Jan 2013
24 min., 222 lbs.
heart - 160-180 bpm
Stretching warm up
Jump rope - 30 sec.
Jumping jacks - 30 sec.
Burpees - 30 sec.
Jump rope - 30 sec.
Hill climbers - 30 sec.
Squat jumps - 30 sec.
Jump rope - 30 sec.
Knee highs - 30 sec.
Shadow boxing - 30 sec.
-------------------
CIRCUIT x 2
Friday, 1 Feb 2013
24 min., 221 lbs.
heart - 150-170 bpm
Skipping warm up - 2 min.
Squats x 20
Lunges x 20
Push ups x 25
Pull ups x 11
Sit ups x 20
Leg raises x 20
Rotations x 20
Ab wheel x 10
-------------------
CIRCUIT x 2
Saturday, 2 Feb 2013
24 min., 222 lbs.
heart - 160-180 bpm
Stretching warm up
Jump rope - 30 sec.
Jumping jacks - 30 sec.
Burpees - 30 sec.
Jump rope - 30 sec.
Hill climbers - 30 sec.
Squat jumps - 30 sec.
Jump rope - 30 sec.
Knee highs - 30 sec.
Shadow boxing - 30 sec.
-------------------
CIRCUIT x 2
I finished up with neck extensions: 12/12/12 @ ////, 10/10/10 @ ////, 6/6/6 @ //////
Monday, 4 Feb 2013
25 min., 222 lbs.
heart - 140-160 bpm
Skipping warm up - 2 min.
Squats x 20
Lunges x 20
Push ups x 26
Pull ups x 12
Sit ups x 25
Leg raises x 15
Rotations x 20
Ab wheel x 15
-------------------
CIRCUIT x 2
On my day "off", I did a few sets of neck extensions: 10/10/10 @ ////, 6/6/6 @ //////, 6/6/6 @ //////
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