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
Showing posts with label Speed bag. Show all posts
Showing posts with label Speed bag. Show all posts
Sunday, September 8, 2013
Wednesday, May 15, 2013
Fitness update - May 2013 - quasi back on track!
My arm injury is subsiding nicely, and my shin splints have backed off, once I gave them a few days without running or jump rope. It was nice just to come home and eat, or nap, or read, or simply "veg" for a few days. But now I'm trying to regain a little momentum, at least to shed some fat and focus more on bodyweight strength.
Monday, 13 May 2013
24 min., 215 lbs.
3 min. - double end bag
3 min. - jump rope / power tower
[50 skips, then 3 dips, then 3 pullups; ~once per minute]
3 min. - kb drills
[30 swings, 10/10 jerks, 10/10 high-pull-snatch]
3 min. - speed bag REST 2 min., THEN REPEAT
[I also allowed enough time between exercises to remove or don gear and hydrate.]
Tuesday morning I took an NSAID to quell some minor aches in my right arm and medial shins. After work I took my wife to her last pre-natal exam before our son is born, came home, and then… NAPPED for 2+ hours.
Wednesday, 15 May 2013
24 min., 215 lbs.
2 min. - double end bag
2 min. - jump rope / power tower
2 min. - speed bag
2 min. - kb drills
[30 swings, 10/10 snatch, 2/2 high pulls]
REST 90 sec., THEN REPEAT x 2
[I also allowed enough time between exercises to remove or don gear and hydrate.]
Saturday, May 11, 2013
Stupid mop, stupid injuries…
The first clause is a reference to Pearl Jam's final 'song' on Vitalogy. #ftw.
The second is more mundane: my shoulder/elbow injuries, induced by a stupid arm-wrestling challenge a couple weeks ago, and my (medial) shin splints, induced by too much jump roping and jogging––together they finally caused me just to "give up" for the last few days and REST. After a jaunt to the beach for some body-boarding, which had my right arm aching all the way home, I was reduced to saying, "Damn it, it's always up or down, always either my ankles or my arm!" So I simply stopped doing any exercise for a few days.
So these notes are pretty off-hand, from memory.
I think on Sunday, May 5, I did…
20 minutes of conditioning, roughly like so…
3 min. jump rope
3 min. jog
3 min. kb x 2
I think on Monday, May 6, I did…
15 minutes of conditioning, like so…
3 min. jump rope
3 min. double end bag
3 min. kb
x 2
But by the end of the workout on Monday, my shins hurt so badly, I could only
walk my second jog circuit. Crippling pain.
So the past few days I've been reading and chilling with my family. And flipping out, now and then, about fulfilling/handing in my first-year-teacher certifications/documentations.
Today, though, I did the following, with little pain…
Saturday, May 11, 2013
20 min., 214 lbs.
3 min. medicine ball (30 wall ball, 30 bucket pass, 20/20 twist-catch)
3 min. double end bag
3 min. kb (30 swings, 10/10/10/10 jerks, 5/5 high-pull-snatch)
3 min. speed bag
REST
3 min. medicine ball, kb (30 wall ball, 30 swings, 10/10 jerks)
3 min. double end bag
2 min. speed bag
The second is more mundane: my shoulder/elbow injuries, induced by a stupid arm-wrestling challenge a couple weeks ago, and my (medial) shin splints, induced by too much jump roping and jogging––together they finally caused me just to "give up" for the last few days and REST. After a jaunt to the beach for some body-boarding, which had my right arm aching all the way home, I was reduced to saying, "Damn it, it's always up or down, always either my ankles or my arm!" So I simply stopped doing any exercise for a few days.
So these notes are pretty off-hand, from memory.
I think on Sunday, May 5, I did…
20 minutes of conditioning, roughly like so…
3 min. jump rope
3 min. jog
3 min. kb x 2
I think on Monday, May 6, I did…
15 minutes of conditioning, like so…
3 min. jump rope
3 min. double end bag
3 min. kb
x 2
But by the end of the workout on Monday, my shins hurt so badly, I could only
walk my second jog circuit. Crippling pain.
So the past few days I've been reading and chilling with my family. And flipping out, now and then, about fulfilling/handing in my first-year-teacher certifications/documentations.
Today, though, I did the following, with little pain…
Saturday, May 11, 2013
20 min., 214 lbs.
3 min. medicine ball (30 wall ball, 30 bucket pass, 20/20 twist-catch)
3 min. double end bag
3 min. kb (30 swings, 10/10/10/10 jerks, 5/5 high-pull-snatch)
3 min. speed bag
REST
3 min. medicine ball, kb (30 wall ball, 30 swings, 10/10 jerks)
3 min. double end bag
2 min. speed bag
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).
Monday, April 15, 2013
Fitness update – April 2013
Friday, 12 April 2013
60 min.
Coached a student on how to squat and deadlift. Helped me focus on and improve my own technique. He's coachable; only thing that matters.
warm-up: motions, stretching
SQ: 5 x 5 @ 205 lbs.
db slight-incline press-and-squeeze: 5 x 5 @ 55, 65, 65, 70, 65
[Felt pain in right posterior shoulder, hence I dropped back to 65 lbs.]
DL: 5 x 1 @ 305 lbs.
[Felt great!]
EZ bb standing curl: 5 x 5 @ 80 lbs.
Saturday, 13 April 2013
20 min.
3 min. mace drills (10-and-2's, 360's, King Arthurs)
kb swings: 30
kb shotput swings: 10/10
kb high pull / snatch: 5/5
3 min. speed bag
REPEAT
Monday, 15 April 2013
40 min.
mowed lawn…
3 min. speed bag
3 min. kb drills
3 min. speed bag
3 min. kb drills
3 min. speed bag
60 min.
Coached a student on how to squat and deadlift. Helped me focus on and improve my own technique. He's coachable; only thing that matters.
warm-up: motions, stretching
SQ: 5 x 5 @ 205 lbs.
db slight-incline press-and-squeeze: 5 x 5 @ 55, 65, 65, 70, 65
[Felt pain in right posterior shoulder, hence I dropped back to 65 lbs.]
DL: 5 x 1 @ 305 lbs.
[Felt great!]
EZ bb standing curl: 5 x 5 @ 80 lbs.
Saturday, 13 April 2013
20 min.
3 min. mace drills (10-and-2's, 360's, King Arthurs)
kb swings: 30
kb shotput swings: 10/10
kb high pull / snatch: 5/5
3 min. speed bag
REPEAT
Monday, 15 April 2013
40 min.
mowed lawn…
3 min. speed bag
3 min. kb drills
3 min. speed bag
3 min. kb drills
3 min. speed bag
Saturday, April 6, 2013
Fitness update - April 2013
Thursday, 4 April 2013
30 min., 215 lbs.
speed bag – 3 min. x 3
kb swings – 30, 35, 40
pull-ups – 5, 8, 11
dips – 5, 8, 11
[I lost a lot of time dealing with the tire-made heavy-bag––I'm still working on how to hang it––and trying to eradicate the stench that's been coming from two giant dead rats that my neighbor tossed in his back yard next to my garage. I used gasoline, fire, and then bleach. Win!]
Friday, 5 April 2013
25 min., 215 lbs.
warm-up: mace drills ––> 5–10 min.
speed bag – one round for as long as I could keep up cadence ––> 5'26"
[Actually, I could have gone longer, but I was distracted by the pain in my right hand. I had an intense speed bag session yesterday, and the bones feel a bit bruised. So I'll be icing my hands, or at least my right hand, laying off the speed bag for a while, and maybe not even filming my progress video this weekend.]
kb swings: 20, 20
kb shotput swing: 10/10, 10/10
kb hoist and shove: 10/10, 10/10
[I also did some raking under the back tree to make the ground more level. Getting ready to hang my tire-made heavy bag...! I've already got two friends "on board" for training at my "gym laboratory" once or twice a week this summer, and on the way home from Home Depot today I saw a guy running backwards in the street and I immediately knew, "This guy needs to train with me." His name is James and he lives maybe a mile away. We exchanged numbers and hope to hang out when he gets back from a visit home to Michigan in a couple weeks. He's got a degree in sports science, also motivates/trains his wife, and is way more cut than I am heheh!
Why did I go to Home Depot, you ask? I try to limit myself to one DIY project a month, if it costs me money, so this month I decided to make a mace. I made one in Taiwan, and I've been missing it lately. My mace in Taiwan was about 3' of 1/2" steel pipe, a cap to stop the weights, and some rubber gaskets and a U-bolt to lock the weights up at the top. My new mace is much more ambitious: 3' of 1.5" steel pipe for the weight plates, a bushing to join a 1' long handle of 3/4" pipe, a cap for the top and a U-bolt to lock down the weights. I added a modest 6 lbs. of plates to the head, but, honestly, the mace by itself, even without weights, is quite a challenge after a hiatus, so for now I may just use it as a massive Indian club. For a shorter homemade mace bell, I could try this awesome DIY method. Here's another ingeniously simple method for a homemade mace bell/gada. ;p
Tomorrow I will be back in the gym. I originally wanted to cancel my membership, but they talked me into a 25% lower monthly fee and I'm staying. I figure I need a gym for 1) squatting, 2) deadlifting, 3) db shrugs, flyes, and presses (the Big Three, basically), and 4) farmer walking. Otherwise, I'll stick with my kettlebell, mace, boxing, jump rope, medicine ball, bodyweight conditioning.]
30 min., 215 lbs.
speed bag – 3 min. x 3
kb swings – 30, 35, 40
pull-ups – 5, 8, 11
dips – 5, 8, 11
[I lost a lot of time dealing with the tire-made heavy-bag––I'm still working on how to hang it––and trying to eradicate the stench that's been coming from two giant dead rats that my neighbor tossed in his back yard next to my garage. I used gasoline, fire, and then bleach. Win!]
Friday, 5 April 2013
25 min., 215 lbs.
warm-up: mace drills ––> 5–10 min.
speed bag – one round for as long as I could keep up cadence ––> 5'26"
[Actually, I could have gone longer, but I was distracted by the pain in my right hand. I had an intense speed bag session yesterday, and the bones feel a bit bruised. So I'll be icing my hands, or at least my right hand, laying off the speed bag for a while, and maybe not even filming my progress video this weekend.]
kb swings: 20, 20
kb shotput swing: 10/10, 10/10
kb hoist and shove: 10/10, 10/10
[I also did some raking under the back tree to make the ground more level. Getting ready to hang my tire-made heavy bag...! I've already got two friends "on board" for training at my "gym laboratory" once or twice a week this summer, and on the way home from Home Depot today I saw a guy running backwards in the street and I immediately knew, "This guy needs to train with me." His name is James and he lives maybe a mile away. We exchanged numbers and hope to hang out when he gets back from a visit home to Michigan in a couple weeks. He's got a degree in sports science, also motivates/trains his wife, and is way more cut than I am heheh!
Why did I go to Home Depot, you ask? I try to limit myself to one DIY project a month, if it costs me money, so this month I decided to make a mace. I made one in Taiwan, and I've been missing it lately. My mace in Taiwan was about 3' of 1/2" steel pipe, a cap to stop the weights, and some rubber gaskets and a U-bolt to lock the weights up at the top. My new mace is much more ambitious: 3' of 1.5" steel pipe for the weight plates, a bushing to join a 1' long handle of 3/4" pipe, a cap for the top and a U-bolt to lock down the weights. I added a modest 6 lbs. of plates to the head, but, honestly, the mace by itself, even without weights, is quite a challenge after a hiatus, so for now I may just use it as a massive Indian club. For a shorter homemade mace bell, I could try this awesome DIY method. Here's another ingeniously simple method for a homemade mace bell/gada. ;p
Tomorrow I will be back in the gym. I originally wanted to cancel my membership, but they talked me into a 25% lower monthly fee and I'm staying. I figure I need a gym for 1) squatting, 2) deadlifting, 3) db shrugs, flyes, and presses (the Big Three, basically), and 4) farmer walking. Otherwise, I'll stick with my kettlebell, mace, boxing, jump rope, medicine ball, bodyweight conditioning.]
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 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.]
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.
Monday, February 18, 2013
Everlast Training Camp
Tuesday, 12 Feb 2013, I just worked on the speed bag and trained my neck.
Wednesday was Ash Wednesday so I ended up taking the day off.
Thursday, 14 Feb 2013
24 min., 221 lbs.
140-170 bpm
Warm up: Stretching, 10 min. speed bag
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
Friday, 15 Feb 2013
35 min., 220 lbs.
heart - 130-160 bpm
Warm up: 5 min. speed bag, 2-3 min. jump rope
Squats x 20 + 12 lb. medicine ball
Lunges x 20 + 12 lb. medicine ball
Push ups x 25, 30
Pull ups x 11
Sit ups x 30
Leg raises x 20
Rotations x 20
Ab wheel x 15
-------------------
CIRCUIT x 2
Cool down: 5 min. speed bag
Saturday, 16 Feb 2013
24 min., 220 lbs.
heart - 160-180 bpm
Stretching warm up
10 min. speed bag
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
Cool down: 2 min., 2 min. jump rope; 5 min. speed bag
This was the first workout in which I not only did more reps than usual but also didn't rest as long between exercises. Getting there. My goal is to keep at it until I can the 45-second circuits "full on": no quitting mid-set and no excessive delay between exercises.
Sunday, 17 Feb 2013
20 min., 15 min.
220 lbs.
After Mass I headed to Wal-Mart for a few things, ended up getting some wrist wraps and a cable speed rope, which I love. (I've replaced shadow boxing with actual heavy bag work, but also realize that serious heavy bag work needs good wrap protection...but also realize that having wraps on for a whole workout for only about a minute each circuit is...annoying. The weightlifting wraps are a solution, I hope.) I tried out my many jump ropes for about ten minutes, and then worked on the speed bag for about twenty minutes.
Later in the evening, I discovered that I had my speed bag set too high, but since it's mounted into the ceiling, I thought "outside the box" and put about eight pieces of plywood, left behind by the owner of our house, on the ground (if you can't lower the bar, raise the floor). It's great! Now I can face the bag on one side at roughly mouth level, or pivot to the bare floor and box higher. Each height has its own benefits: lower is more natural and efficient, while higher gives more extension and flexibility. So tonight I spent maybe another twenty minutes on the speed bag. It felt good, but I can see what they mean about "oh my aching hands" catching up you.
I realized today that I wouldn't mind being able to say that I jumped rope and speed-nagged every day since mid-February 2013. The speed bag is as much about the mental as it is about the physical: focus and patience.
I'm getting the best of my shin splints, thanks to moderation, stretching, icing, and NSAIDs.
Wednesday was Ash Wednesday so I ended up taking the day off.
Thursday, 14 Feb 2013
24 min., 221 lbs.
140-170 bpm
Warm up: Stretching, 10 min. speed bag
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
Friday, 15 Feb 2013
35 min., 220 lbs.
heart - 130-160 bpm
Warm up: 5 min. speed bag, 2-3 min. jump rope
Squats x 20 + 12 lb. medicine ball
Lunges x 20 + 12 lb. medicine ball
Push ups x 25, 30
Pull ups x 11
Sit ups x 30
Leg raises x 20
Rotations x 20
Ab wheel x 15
-------------------
CIRCUIT x 2
Cool down: 5 min. speed bag
Saturday, 16 Feb 2013
24 min., 220 lbs.
heart - 160-180 bpm
Stretching warm up
10 min. speed bag
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
Cool down: 2 min., 2 min. jump rope; 5 min. speed bag
This was the first workout in which I not only did more reps than usual but also didn't rest as long between exercises. Getting there. My goal is to keep at it until I can the 45-second circuits "full on": no quitting mid-set and no excessive delay between exercises.
Sunday, 17 Feb 2013
20 min., 15 min.
220 lbs.
After Mass I headed to Wal-Mart for a few things, ended up getting some wrist wraps and a cable speed rope, which I love. (I've replaced shadow boxing with actual heavy bag work, but also realize that serious heavy bag work needs good wrap protection...but also realize that having wraps on for a whole workout for only about a minute each circuit is...annoying. The weightlifting wraps are a solution, I hope.) I tried out my many jump ropes for about ten minutes, and then worked on the speed bag for about twenty minutes.
Later in the evening, I discovered that I had my speed bag set too high, but since it's mounted into the ceiling, I thought "outside the box" and put about eight pieces of plywood, left behind by the owner of our house, on the ground (if you can't lower the bar, raise the floor). It's great! Now I can face the bag on one side at roughly mouth level, or pivot to the bare floor and box higher. Each height has its own benefits: lower is more natural and efficient, while higher gives more extension and flexibility. So tonight I spent maybe another twenty minutes on the speed bag. It felt good, but I can see what they mean about "oh my aching hands" catching up you.
I realized today that I wouldn't mind being able to say that I jumped rope and speed-nagged every day since mid-February 2013. The speed bag is as much about the mental as it is about the physical: focus and patience.
I'm getting the best of my shin splints, thanks to moderation, stretching, icing, and NSAIDs.
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