Friday, June 4, 2010
Another Week Done
So I did a quick small lower body workout today after dropping Daniel off at the beach to hang out with his buddies. I shortened the workout a bit because my lower back started tightening up like nothing else! In any case here was the short workout.
20 20 35 squats 10 rep, (held 2 20lb KB's in one hand and the 35lb in the other)
35 one leg rdl 10 rep each leg, (RDL = Russian Dead lift)
short break
35 tactical lunge under leg 20 rep alternate leg, This is where you lunge one leg backwards and pass the Kettle bell under the front leg of the lunge.
35 TKGU 5 rep
short break
20 20 35 squats 10 rep
35 one leg rdl russian deadlift 10 rep each leg
short break - Lower back is feeling it hard right now.
35 tactical lunge under leg 20 rep alternate leg
done, done, done... :(
Wednesday, June 2, 2010
Long Memorial Day weekend and Wednesdays workout
I took Monday off due to memorial day as well as two days of hot digging garden work on Sunday / Monday. Call me lazy but getting back into this is not easy...
Before I get into the workout portion of this post I'll share a couple photos of the flower beds that we rejuvenated. Thankfully everyone in the family helped out with all the weed pulling, planting, and tilling in some fashion or another.
In this first picture you can see Daniel and his buddy Garret working on hand tilling up one of the other flower beds, and getting ready to rid it of all the existing weeds.
Another angle
We have two more flower beds that I didn't take phone pictures of up against the house that were also done.
So on to what I did for today's workout.
20 KB swings, (10 each arm)
12 Dips
20 Snatches, (10 each arm)
10 pushups
20 KB bent over rows, (10 each arm)
4 Minutes and 6 Seconds total time
20 KB swings, (10 each arm)
10 Dips
20 Snatches, (10 each arm)
10 pushups
20 KB bent over rows, (10 each arm)
60 second break
8 Minutes 41 Seconds, 4:35 for the second set
20 KB swings, (10 each arm)
06 Dips
20 Snatches, (10 each arm)
10 pushups
20 KB bent over rows, (10 each arm)
Toasted, 14:13 Total time, the last set took me 5 minutes 32 seconds.
Overall my lower right back and right shoulder are not too happy with me at the moment. I think they are a combination of the garden work I did, and maybe not sleeping in a good position last night. In any case next time I do this workout I'm going to probably add another set of the same exercises, or add an extra exercise or two to each set, I haven't decided yet.
As you can see I don't really have a structured plan at this point, the reason for that is I'm just trying to get back into this and make it a habit again. I figure after a couple more weeks I'll start to put some more structure into my workouts so it's easier to track my overall progress.
As far as quantifiable / measureable progress I'm weighing in and taking body measurements every two weeks right now, maybe every week? This past holiday weekend and flowerbed work that were done I forgot it was Monday and didn't weigh in or take measurements.
see you in a day or two with more updates.
Friday, May 28, 2010
Day 5, The Beginning
So, I'm finally starting to get some rest, I feel good this morning but the fact that it's Friday might have something to do with it.
Tonight I need to pick up some groceries this evening, most likely after my workout when I get home from work. No more buying crappy Junk food like chips that call my name late in the evening, it's so hard to resist the call of the chips in the evening when I can't sleep.
Tomorrows Plan is to go buy some plants for the front garden beds, maybe even tonight if we have time.
Time to wrap this up to head off to work for the last day this week, woohoo!
Thursday, May 27, 2010
Still Sweating, and again I HATE Cardio only workouts
Biked an all road route today 6.81 miles in 32:39 which is about a mile every 4.7 minutes or so... In any case, I really hate just doing cardio for a workout. you can super set resistance training and for some reason it the cardio doesn't bother me as much. Below is a map of the route I took on today's workout, not sure I'll ever do this one again at this point. I'm thinking I might just stick with super setting kettlebell / body resistance exercises everyday instead of doing a cardio only day.
All in all I got a longer workout then on Tuesday, the pace was close the same as my first ride so that was a plus. I'm soo looking forward to this weekend after my first week of getting back into exercising again.
Wednesday, May 26, 2010
Workout Day 3.
Today's workout was pretty good for my second workout, yesterdays cardio day not counting as a "workout"...
So, my legs are still dying from Workout number 1 on Monday as well as the bike ride yesterday, I've changed up my workout today to focus more on upper body and give my quads / thighs a bit of a break. Below is the workout I did after work, keep in mind this is only my second workout in almost 5 years like I said before, though I did make some more progress today with a harder workout then on Monday.
20 KB swings, (10 each arm 35 lb KB).
10 Dips
20 Sit-ups holding the 35 lb KB
4 close grip pullups, ( one more then Monday, still weak!)
20 shoulder presses, (10 each arm 35 lb KB)
20 snatches, (10 each arm 35 lb KB)
5 wide grip let downs
----
6:27 minutes into the workout at this point, about a 45 second break here.
20 KB swings, (10 each arm 35 lb KB).
8 Dips
15 Sit-ups holding the 35 lb KB
3 close grip pullups, ( had to kick up on the third)
40 shoulder presses, (40 each arm 20 lb KB)
16 snatches, (8 each arm 35 lb KB)
14:16 minutes into the workout at this point, about a 20 second break here.
----
10 pushups
20 second wide grip hanging shoulder shrugs / lat pulls
45 seconds lying butterflies
12 standing tricep extensions, (6 each arm 20 lb KB)
12 standing bicep curls extended KB, (6 each arm 20 lb KB)
18 minutes 52 seconds for the total workout.
So, my legs are still dying from Workout number 1 on Monday as well as the bike ride yesterday, I've changed up my workout today to focus more on upper body and give my quads / thighs a bit of a break. Below is the workout I did after work, keep in mind this is only my second workout in almost 5 years like I said before, though I did make some more progress today with a harder workout then on Monday.
20 KB swings, (10 each arm 35 lb KB).
10 Dips
20 Sit-ups holding the 35 lb KB
4 close grip pullups, ( one more then Monday, still weak!)
20 shoulder presses, (10 each arm 35 lb KB)
20 snatches, (10 each arm 35 lb KB)
5 wide grip let downs
----
6:27 minutes into the workout at this point, about a 45 second break here.
20 KB swings, (10 each arm 35 lb KB).
8 Dips
15 Sit-ups holding the 35 lb KB
3 close grip pullups, ( had to kick up on the third)
40 shoulder presses, (40 each arm 20 lb KB)
16 snatches, (8 each arm 35 lb KB)
14:16 minutes into the workout at this point, about a 20 second break here.
----
10 pushups
20 second wide grip hanging shoulder shrugs / lat pulls
45 seconds lying butterflies
12 standing tricep extensions, (6 each arm 20 lb KB)
12 standing bicep curls extended KB, (6 each arm 20 lb KB)
18 minutes 52 seconds for the total workout.
Tuesday, May 25, 2010
I hate cardio!
so, today was a cardio day for me and I recall now why I hate cardio so much!
I decided to go for a bike ride, planned a 4 mile route through the neighborhood streets and on to a gravel pathway for a bit, and then back on to some side roads to return home. I used http://www.mapmyrun.com to create the route I was going to follow, it's a great resource for running / biking as you can plot out course following roads or going across terrain that is not on a road. It calculates distances as you select your route and allows you undo sections of your route as you create it. Here is a link to the actual route I took on the bike ride http://www.mapmyrun.com/route/us/tx/little%20elm/506127488434928721
So I thought I was set on a good route and hopped on the mountain bike I haven't so much as taken for a 1/2 mile spin in years let alone what I was about to do. I know 4 miles doesn't sound like much, but being out of shape and in horrible cardio shape that was about all I was going to go for today, figuring I could do it in less then 20 minutes by pushing the pace a good beat.
about a half mile into my ride I realized that I should have probably checked the tire pressure as they were a bit squishy, so I just kept on going figuring it would make the workout better having to put more effort into the ride than I originally planed. so I'm about to reach the point where I had planned on turning off of the gravel path back on to the road only to find that the turn was completely under construction and I couldn't make the turn. So I knew that continuing on I would follow a loop through the park and return back to get back to the loop of the gravel path and back on to the street.
This ended up in adding more than another mile from my originally planned route, I didn't mind so much as I felt pretty good about making the ride a bit longer anyways.
I pushed hard through the end of the ride and ended up riding for 5.33 miles in about 23 minutes. Not quite sure how to gauge it since it was my first ride, so I figure I'll just continue the same route for a few more rides and focus on beating the time from my first ride and go from there.
I'll be feeling this in my thighs tomorrow for sure!
I decided to go for a bike ride, planned a 4 mile route through the neighborhood streets and on to a gravel pathway for a bit, and then back on to some side roads to return home. I used http://www.mapmyrun.com to create the route I was going to follow, it's a great resource for running / biking as you can plot out course following roads or going across terrain that is not on a road. It calculates distances as you select your route and allows you undo sections of your route as you create it. Here is a link to the actual route I took on the bike ride http://www.mapmyrun.com/route/us/tx/little%20elm/506127488434928721
So I thought I was set on a good route and hopped on the mountain bike I haven't so much as taken for a 1/2 mile spin in years let alone what I was about to do. I know 4 miles doesn't sound like much, but being out of shape and in horrible cardio shape that was about all I was going to go for today, figuring I could do it in less then 20 minutes by pushing the pace a good beat.
about a half mile into my ride I realized that I should have probably checked the tire pressure as they were a bit squishy, so I just kept on going figuring it would make the workout better having to put more effort into the ride than I originally planed. so I'm about to reach the point where I had planned on turning off of the gravel path back on to the road only to find that the turn was completely under construction and I couldn't make the turn. So I knew that continuing on I would follow a loop through the park and return back to get back to the loop of the gravel path and back on to the street.
This ended up in adding more than another mile from my originally planned route, I didn't mind so much as I felt pretty good about making the ride a bit longer anyways.
I pushed hard through the end of the ride and ended up riding for 5.33 miles in about 23 minutes. Not quite sure how to gauge it since it was my first ride, so I figure I'll just continue the same route for a few more rides and focus on beating the time from my first ride and go from there.
I'll be feeling this in my thighs tomorrow for sure!
Day 1 workout yesterday.
the soreness creeps in throughout the day as I've pondered my laziness over the past several years. I won't sit hear and pretend to make excuses as to why I haven't made the effort to stay into shape over these years.
So yesterdays workout went something like this. I used a 35 lb kettlebell for all of the KB exersizes, I completed 2 exercises before taking a breather, and my longest breather was 60 seconds. The circuit took me 18.5 minutes total to complete and I was absolutely DYING.
20 Single arm KB swings, (each arm)
10 dips
5 Turkish Getups
3 close grip pullups
20 squats
20 Snatches
3 wide grip letdowns
20 Single arm KB swings, (each arm)
8 dips
2 Turkish Getups
2 close grip pullups
20 squats
16 snatches
Ate Dinner after the workout.
Played various basketball games with my son.
1 Game of quick paced PIG
1 one on one game to 5, (which he killed me in!)
timed shots from 6 different places on the clock, I lost.
timed free throws, had to make 10 whoever was quicker one... I LOST AGAIN!
overall it was about a half hour of decent cardio.
So yesterdays workout went something like this. I used a 35 lb kettlebell for all of the KB exersizes, I completed 2 exercises before taking a breather, and my longest breather was 60 seconds. The circuit took me 18.5 minutes total to complete and I was absolutely DYING.
20 Single arm KB swings, (each arm)
10 dips
5 Turkish Getups
3 close grip pullups
20 squats
20 Snatches
3 wide grip letdowns
20 Single arm KB swings, (each arm)
8 dips
2 Turkish Getups
2 close grip pullups
20 squats
16 snatches
Ate Dinner after the workout.
Played various basketball games with my son.
1 Game of quick paced PIG
1 one on one game to 5, (which he killed me in!)
timed shots from 6 different places on the clock, I lost.
timed free throws, had to make 10 whoever was quicker one... I LOST AGAIN!
overall it was about a half hour of decent cardio.
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