12-15-19 strength training

Writing down what I remember of last session so I can figure out a lighter version to do on my own

  1. 500m row warmups
  2. Bar squat x12
  3. Heavy Weighted bar squat,x8 for 5 sets
  4. Warm-up good mornings x12
  5. Heavy good morning 3set,8 rep
  6. Shoulder shrugs
  7. Hammer curl, bicep curl 12, 5..3 sets
  8. Shoulder press, lat raises
  9. Pushups
  10. Pull-up bar hold, 10 single each leg raise, 5 both leg up
  11. 10 leg raise on bar
  12. Med ball sitting turn press…core tight emphasis
  13. Reverse fly
  14. Chinup pulldown
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12-15-19 strength training

Writing down what I remember of last session so I can figure out a lighter version to do on my own

  1. 500m row warmups
  2. Bar squat x12
  3. Heavy Weighted bar squat,x8 for 5 sets
  4. Warm-up good mornings x12
  5. Heavy good morning 3set,8 rep
  6. Shoulder shrugs
  7. Hammer curl, bicep curl 12, 5..3 sets
  8. Shoulder press, lat raises
  9. Pushups
  10. Pull-up bar hold, 10 single each leg raise, 5 both leg up
  11. 10 leg raise on bar
  12. Med ball sitting turn press…core tight emphasis
  13. Reverse fly
  14. Chinup pulldown

1-28-19 workout change

I’ve made the switch to my personal training sessions to be just me instead of the wife and I. There is also much more of a strength training component now. I was already leaned that way, but after trying out a new machine to measure body fat, it became a bit more important. It actually suggested I need more lean mass…not a lot, just .2 lbs, but still good to have some sort of confirmation.

My trainer worked with me on primary barbell exercises, more specifically to calculate my 1 rep max. A lot of that also entailed finding my optimum position for weighted squats and deadlifts.

For my squats, I need a wide stance with toes mostly forward. More importantly, I need a low bar configuration. Trying a high bar with a really heavy weight actually caused me to trip forward. Despite my efforts, I could always feel myself wanting to tip over when doing lighter squats. Now I really see the effect lol. It felt waaaay better with a low bar. This reminds me that now is a good time to review The Supple Leopard. There was a ton of material there on form. Now it will be more relevant. I guess this may mean I have an anterior pelvic tilt issue… which would make sense for a lot of reasons.

For the deadlift, I also need a wide stance. My shins need to align with the first line. My grip in inside, with the inside of my thumb grip where the rough hashes of the bar begin.

The rest was shoulder presses, bench presses, single arm rows (surprised myself that I could get to 45 lbs), and lat pulldowns (145? 150? 1 rm)

What’s supposed to happen next is my trainer will create a 12 week program based on the numbers we got. Now I need to figure out if I add gymside to my membership or see if there is another option.

1-22-19 workout

Shifted to night workouts in order to drag my wife there. Hard enough to get her to a class, let alone a 5:30 am one. Might work out better though for me. Finally broke 185 this morning, and that is despite eating mission BBQ after class. Anyhoo…

  1. Warm up run with emphasis on core
  2. Planka/Russian twist with kb..partner setup. 20 twists while partner planks. Trade. 6 minutes
  3. Circuit, 10-15 min
  4. Run to combat ropes
  5. 10 rope slams
  6. 5 slam balls
  7. 30 tire toe taps
  8. High knees
  9. Done circuit
  10. Circuit 10 min
  11. 10 kb swings
  12. 20 kb squats
  13. 30 kb lunged
  14. 40 penguins
  15. 50 ice skaters
  16. Bear crawl, 5 pushups each column
  17. New circuit final 10 min
  18. 5 wall toss
  19. 10 squatted tire thrust
  20. Bosu ball 360 jumps
  21. Trx bicep curl by face
  22. 60 rope waves
  23. Stretch

1-8-19 workout

I’m still having trouble getting back to my normal sleep schedule. So much house stuff to do. Including meal prep(dropped to 125g chicken). Need to improve here..just sucks that I’d like to get more gaming time in. Anyway..

  1. Warm-up
  2. 5 min jog routine
  3. Dynamic warmups with 10 push-ups after each exercise
  4. Partner based sit-ups, 40
  5. 60 pushups
  6. 100 partner sit-ups with elbow taps
  7. Circuit x2 1 min sets, 10 push-ups after each set
  8. Sledgehammer
  9. Box jumps
  10. Kb swings
  11. Squats on bosu ball
  12. Mtn climbers with sliders
  13. Ball slams
  14. Bands with lat and front raises
  15. Tire taps
  16. End circuit
  17. 5 min of sprints
  18. 20 burpees

So a lot of pushups.

12-30-18 workout

  1. 600m row
  2. Lunges, flutter kicks, cruncges
  3. Ss1 – 4x
  4. 10 squat w 30lb slam ball
  5. 5 slams
  6. Run
  7. Weighted bird dogs
  8. Bicep curl variation (hold)
  9. Ss x3
  10. Bent over row 35lb
  11. 8 pushup
  12. Tricep 27.5 lb 4 sets (1st 22lb)
  13. Hold v with 10lb weight twice..3rd no weight
  14. Plank toe tap 20 rep x2
  15. Ss rower 100m, 30 high knees, 20 penguins
  16. Lateral raise 10lb x3
  17. Single leg forward dip with 10lb x2
  18. Alternate toe touches x20 rep 2 sets

New Years, goal recalibrations

I started the new year with a 2 hour soldierfit session. It reminded me that I need rash guards… because 2 hours of sweating the way I do plus running in the cold = OUCH MY NIPS

I am going to revise this post a few times then pin it when I have sorted out my new goals. First I need to acknowledge what I did accomplish last year, and what I learned. That will help inform the stepping stone goals I need to set in order to get to the bigger goals. For example, I was able to get to 15 clean pushups last year, starting at none at the start of the year. I still want to get to 50. So I figure 30 by April should be an ok goal. I’ll aim to up my Max by 1-2 a week. I just need to put this stuff in bullet form.

I’m also planning to get back into martial arts this year (ikca Kenpo). This means I won’t have much in the way of evenings open. I want to achieve new heights with my body… figuratively and literally. That means dedicating myself to my fitness goals now.

That’ll also mean less time for gaming. I’m giving up on twitch. I don’t need to sacrifice my time and health to find an audience. I think I am beyond needing gaming for a short term dopamine rush. I’m just in it for the stories now.

On the relationship stuff, I’m not sure if I’ll give poly another shot. I effectively have a green light from my wife, but I’m still anxious that taking that route will end up putting me in another tic for tac trap. The one thing I do want though is a partner who is also focused on progressing on fitness and has a grit similar to mine. Nothing romantic is needed there.

On work… I’m not sure what I want there. I’ll think more on this.

12-27-18 workout

Went in for a later workout, with all the sessions and a consultation I did regarding O365.  Jose class, which did not disappoint…so to speak.   1500 reps was the name of the game.  I got maybe half way.  I was too tired to count at some point

  • Warm up run, with jogs up the hill outside in ~40 degree weather intermixed
  • dynamic warmups
  • 2 min squat jacks
  • main event (order not exact):
  • 40 burpees
  • 50 tire squats
  • push ~90lb sled across gym
  • 100 jumping jacks
  • 50 weighted situps (40lb dumbell)
  • 50 kb swings (yellow, ~35 lb)
  • 10 sprint sets
  • 50 pushups
  • sled
  • 50 toe touches
  • sled (no one was doing the sled, and I knew if no one did, he’d get the class somehow…altruism for the win?)
  • repeat former exercises
  • finish with burpees + sprints

There was probably more…but I’m too tired to recall.

 

 

12-20-18 workout

I’m close to getting 15 clean pushups in before my form craps out…anyhow

  1. Warmup run with high knees, butt kickers, sprints, side shuffles
  2. dynamic stretches with 20 high knees between each exercise
  3. Partner setup, 5/5/5 to 25/25/25 pushups, situps, squats; increment 5
  4. circuit
    1. 3 tire flips
    2. tire step throughs
    3. 10 rope slams
    4. 10 medicine ball slams
    5. 10 ab rollers
    6. 10 sliders, knees to chest
    7. high knees via agility ladder
  5. Circuit 2
    1. 15 box jumps
    2. 15 trx rows
    3. “box sprint”…run forward, shuffle left, run backwards, shuffle right
    4. squat jacks along fire hose
  6. Circuit 3
    1. Any of the above exercises for 10 count (except tire flips)
    2. “man maker” with 10lb dumbells
      1. sprawl to pushup, single arm row while holding plank, each side, then back to squat, curl, shoulder press
  7. aaaaaaaaaaaaaaabs
    1. flutter kicks 1-2-3/25
    2. knees to chest 25
    3. situps 25
    4. crunches 40 (elbows touch knees)
  8. Stretch

 

12-18-18 workout

  1. Warm-up run with standard intermixes
  2. Dynamic stretches with 20 high knees between each exercise
  3. Partner sit-ups, arms over chest, tap elbows 50
  4. More sit-ups, tap opposing elbows for a total of 100 (so 130 total)…also this time I had a partner that could keep up
  5. Sprints in lines for the next 5 minutes
  6. Circuit 10 min, x5 pushups each exercise
  7. Sledgehammer x20, high knees
  8. Boxjump x10, 10 goblet squat, 20 weighted lunges
  9. Trx row x10
  10. Kb swing x10
  11. 10 rope slam, 20 drummers
  12. Sliders, knees to chest
  13. Rest
  14. Circuit 2, x5 pushups, 20 tire taps
  15. 10 sledgehammer
  16. 10 box jump
  17. 10 trx row
  18. 10 kb swing
  19. 10 rope slam, 20 drummers
  20. 10 sliders knees to chest
  21. Circuit 3, x5 pushup, 10 tire taps, plank jacks through agility ladder…all exercises from above but 5 reps
  22. Sprints last 5 min
  23. Stretch

I still feel like I need to do more. Scale still stubborn. Need to be better at resisting surprise temptations at work and social funtions. I also want to add something at night. Maybe just use the dance game for now.

I still want to get back into Kenpo. Challenge is going to be timing and cost. Need to have talk with wife on whether she will make use of SF and pt.