Wednesday
Put on the 40 lb. vest and worked through the group workout.
Kettle bell tosses, single arm rows, lots of jumping jacks, push ups, burpees, sledgehammering the tower. Good sweaty stuff.
Easiest thing in the world
One cup soy milk
One cup oatmeal
One scoop Jay Robb chocolate whey protein powder
fat-9g (saturated 1.5g)
carbs-60g (fiber 9g, sugars 6g)
protein-42g
potassium-690mg
sodium-300mg
Monday and Tuesday
Monday
Fast and Furious
20 minutes
As many rounds as possible of:
1. 10 pull ups
2. 10 db swings overhead per arm (I chose 30 lb)
3. 10 plyo push ups (hands must leave ground)
4. 10 tuck jumps (jump as high as possible, tuck knees to chest)
My goal was 10, I got to 8 1/2 in the alloted time and finished 9 at 20:27.
Grip strength really comes into play later, as the pull ups take it out and the db swings become a real challenge with the forearm locking along with the grip.
Finished with a few V-ups, turkish get ups and side bends.
Tuesday
Took myself to the local gym as Peter had the space for the eveining.
100 jumping jack warm up
15 45 lb. bears (clean, front squat, overhead press, squat, overhead press, repeat)
3 rounds of:
-85 lb. jump squat x10
-1 arm/ 1 leg plank hold, 30 seconds each arm/leg
-25 lb. plate chest flex (plate goes from midsection to shoulder level with elbows locked) x10
-45 lb. plate rotation (plate goes overhead in full circle first to the right and then left) x10
-hanging V-up (hang from a pull up bar,bring your feet to the bar, bending at the waist) x5
No rest between rounds
3 rounds of
-85 lb. clean and overhead press x10
-bodyweight tricep extension x10
-lunge jumps x20
-close grip push ups x10
No rest between rounds
Assisted one arm pull ups
x5 each arm 150lb
x3 each arm 135lb,
x4 each arm 120 lb, unassisted super slow down, two arm up
Protein, water, stretch
Then I jumped in the car and went to the local inner city track. Packed with people of all ages walking, running, doing field activities. Good stuff. Watched Olympic hurdler Bershawn ‘Batman’ Johnson run five 200’s at around 22-24 seconds effortlessly. I spoke with his coach, he said he was working on relaxing. Okay, right.
I was also there to do 200’s, eight of em with 200 meters walking rest.
The first two were at 27, the next three at 28, then a 29 and two 30’s to end. It amazes me that I used to hold these paces for 800 meters. Can anyone guess was my new quest is? Sub 2:00 half mile (again)? Why not. The first four intervals felt good, then the oxygen deprivation/side aches/lactic acid build up kicked in and it was a whole lot of mental push.
After I finished with the runs I went over to the pull up bar and traded sets with a couple of guys and got some new ideas for the bar. If you ever want inspiration for exercising, go to the inner city parks and watch. Anything can be used, there are no weights around and yet there is enthusiastic work being done on minimal or no equipment. These two guys were on nothing more than a pull up bar and managed to use every muscle in the upper body and core.
So,
10 baseball grip (hands together) side to side pull ups
8 L position seated chin ups
8 side to side pull ups
10 upside down pull ups
5 slow motion pull ups w/ 5 second hold, 5 second drop
I tried a few of the other moves that I saw the guys doing and got some advice. By this time my grip was failing and I was spent.
I found out that the big chain grocery is now carrying grass fed organic beef. MEAT for dinner.
Sunday
Welp, Saturday was somewhat of a rest day.
Sunday, up at 5:00 am and on to Crandon Park for race 2 in the Key Biscayne Triathlon Trilogy.
In the first five strokes of the swim I had my ankle timing chip stripped from my ankle by another swimmer, thus disqualifying me from the official standings. I was happy that I started my watch.
It was a tough day. Choppy water made for a bumpy swim as the front four of us kept bumping and had a sloppy turn that included all of us getting tangled and then having to move around the slowest swimmers from the previous wave (these races are started in waves seven minutes apart to ensure safety) . I was third out of the water, about 15th or so after the bike and ended in 10th for my group, 52nd or 53rd overall, about 10 places better than last time. Not bad for a 1,000 person race. The bike ride was brutal as the last half was head on into the wind, some of it uphill.
58:49 total time, 40 seconds slower than last time…I know I was moving faster, but conditions take their toll. The run was very hot as the sun had gotten up and there was no cloud cover. Next time I will break 58:00. COnsidering last season I couldn’t break an hour, I feel pretty good about my overall fitness progress and look forward to racing. I used to get nervous and wonder why I was doing these things. Now I get relaxed and anytime the question of why enters into my head, it’s answered right away with , ‘To be your best stupid, NOW GO!!!’.
Saturday 1pm class @ Garage
First saturday class. Did not have much of a turnout. Joe did make it though a bit late. We put him through the wringer. Ladder drills with pushup/bw squat at the tails, followed by FRAN in which he beat his previous time by 3 minutes to make his new time 9:36 . Followed that up with 60lb 1arm rows. Then abs, core. Finished off with a tire slam. This is Joe. GO JOE!
Friday
A few of the inevitable movements at the morning class…push ups, squats, balance work, etc.
A few of the inevitable movements when a client brought a friend that wanted to see the space…ring pull ups, rope climb, ladder pulls, etc.
Otherwise, rest and meat digestion.
Tomorrow more of the same.
Sunday, race time.
food and lay down as much as possible til then.
Thursday
12:40pm
10 miles on the bike.
Realized that I can shift gears on the bike and not the rear wheel trainer. Helps out.
10 miles, 21:53, 27.3 mph
I’m not sure how accurate the speed/time is with this thing, but It’s getting to be a good feeling on the bike, can’t wait to upgrade to a better, more fitted bike and see what happens.
Two thousand dollars of geometric speed…
To credit card debt or not to credit card debt…that is the question.
3:45 pm
Infinite Intensity Day 18
A. 2 dumbbell split snatch (side variation)
5 sets, 3 reps each, 45 seconds rest.
40lb, 40 lb, 60 lb, 40 lb, 40lb
B. 2 dumbbell push press
5 sets, 3 reps each, 45 seconds rest.
45 seconds rest
C1. One arm push up, hand on cinder block
4 sets, 5 per arm (Last set had assisted positive)
C2. 25 lb Sand filled basketball Shot Put
4 sets, 5 per arm (supersetted with C1)
60 seconds rest per set, no rest between C1, C2
D1. Dumbbell Lunges
4 sets, 5 per leg
70 lb first set, 60 last three sets
D2. Lunge Jumps (same as alternating lunges, just jump it)
4 sets, 10 reps (supersetted with D1)
60 seconds rest per set, no rest between D1, D2
Finisher: Double arm DB swings (db”s go from between legs in squat position to straight over head in standing position).
25 lb per arm, 3 sets, 15 reps, 30 seconds rest per set.
7:15
Sitting here typing this, I couldn’t sit still. The sweat still hadn’t dried from earlier, I knew I had my ball shoes in the car…Screw it, basketball courts it is.
Warmed up with single arm grab and hangs on the rim.
Three games of full court to eleven. Picked up a young girl that didn’t speak english to run the point and she kicked ass. Two younger guys played with us. No hustle, no passes, set a pick for em, roll and get no feed. The fifth guy was a hustler that kept getting beat on D by an old school fireplug from the other team. It’s something to see schooled ball players play with completely blind, bad shooting, bad passing players. We won two in a row and were down 9-8 when the lights got shut off.
9:00
Time for burgers and bed. MEAT!!!
Wednesday
Did some of the morning class…running and bodyweight, partnered band work.
7:45pm with Joseph
Single arm plank, alternating every 30 seconds x3 each side
Single arm push up x3 each side
Handstand w/ wall assistance x45 seconds w/ 75 seconds rest x3
FOR TIME
20 push ups, 20 squatsx3
10 push ups, 10 squatsx4
Total 100 each, 200 reps
3:05
FOR TIME
5 push ups, 5 squats x10
Total 50 each, 100 reps
1:35
Not enough stretching. Too much coffee. No protein. Discovered lactose intolerance.
Back & Bicep Beauty Day at The Garage
Hypertrophy lifting for back/bicep/shoulders
Single arm db row
40 lb x15
60 lb x10
70 lb x8
80 lb x8
Dumbbell Fly
20 lb x15
25 lb x12
30 lb x8
35 lb x8
Supersetted with front and lateral deltoid raises
15 lb, 10 reps full range, 10 reps short range, 3 sets
95 lb shoulder barbell press x10
3 sets
(The following done with 40 lb vest)
5 chin ups
8 bodyweight shoulder press
10 burpees
(vest off)
Bicep db curl
30 lb x12 (turned out)
35 lb x8 (hammer)
35 lb x8 (palms up)
35 lb x8 each arm (kneeling preacher)
35 lb x8 each arm (kneeling preacher again)
95 lb barbell assisted positive bicep curl
3 sets x8
Protein and trash talk with Court and Steve
Later went to Idols Gym.
10 side to side pull ups
10 slo-mo dips
10 side to side chin ups
5 one armed pull ups on assisted machine 150lbs.
4 one armed pull ups on assisted machine 135lbs.
2 one armed pull ups on assisted machine 120lbs.
Sunday and Monday
Sunday=Rest, eat, rest, sleep.
Monday…
We did a good high level class, working on one arm push ups, shoulder presses, pull ups, sprints, single leg squats, pliometrics and more.
After, I hit the bike for 7.6 miles at 23.8MPH for 19 minutes of fun before the clients started coming in.
After the clients, I did the Sweet 16.
16 minutes of Tabata Intervals. Click the link for a bit of detail on this fun, grueling way to exercise.
Simply put, it is 20 seconds of intense-as-possible work, followed by 10 seconds of rest, repeated 8 times for the chosen exercise.
The Sweet 16, day 16 of the Ross Training Infinite Intensity program, uses heavy bag punching, bodyweight squats and push ups.
Round One: Heavy Bag (minutes 0-4)…feel your power decrease…
Round Two: Squats (minutes 5-8)…started at 20 the first round, ended at 17 on the last
Round Three: Heavy Bag (minutes 9-12)…feel what it feels like to lack power…
Round Four: Push Ups (minutes 13-16)…yeesh, not so much. Round one got to 10 before I had to go to my knees, by the last rounds I was getting to only five full pushes before having to use knees. Humbling to say the least.