Saturday was a rest day, watched basketball, ate Andiamo pizza (!!!) and shopped for mothers day.
Now listening to the classic DJ Unibomber-Do A Trick Or Something mixtape from 1998. SO good. Also listened to the Rub’s 1994 hip hop mix during the workout. Solid as a rock man. Nothing but classic hip hop mixed perfectly.
Sunday…
Warm up…
50 jumping jacks
20 sit ups
20 push ups
Circuit one x3
squat@135lb x15
Ring push up x10
deadlift@135lb x10
Ring dip x10
rest 60 seconds between circuits
Circuit two x2
40lb kettlebell swing x8 each arm
arms only rope climb x2 first set/x1 second set
single arm dumbbell chest press@60lb x8 first set/x6 second set
split jump overhead dumbbell press@35lb each arm x10
cardio circuit…
30 seconds each exercise x2 for a total of 10 minutes…grueling.
jumping jacks
burpees
split jumps
mountain climbers
high knee running
burpees
ball slam
tuck jump
grasshopper
plank hold
core circuit x2
bicycles x100 set one/x200 set two
jump bridges x10 set one/single leg jump bridges x6 each leg second set
turkish get up @ 40lb x4 each side set one/x5 each side set two
side plank hip raises x10 with hold each rep
protein, water, laundry time.
Morning class was a good one.
Sprints, ladder and cone drills, burpees, band work, more sprints, slams, drills, planks, push ups and long jump burpees to finish. It was a very humid day so the sweat was a pourin’.
After that, on to the gym for
-bicep curl/shoulder press super sets 25lbx15, 35lbx12, 40 lbx10
-farmer walk @ 75lb 45 seconds (grab a heavy weight, walk slowly for time, put weight down.)
-side to side pull ups 3 setsx10
-clean and press@65lb 2 setsx10
-lat cable pull down@70lb each side x12
-L pull ups 3 sets x10
-body up pull ups (knees and chin go over bar, body is flat as possible) 3 sets x8
-kneeling lat pull downs 100lb each arm x3 sets
-kneeling one arm pull backs 110lb each arm x10 each arm 3 sets no rest
-hanging pelvic pull up (hang arms, pull pelvis and thus core up as far as possible) 3 sets of 8
protein, water, stretch.
30 minutes doormouse cardio circuit…
one minute on 30 seconds off.
jacks, burpees, stairs, deadlifts, pullups, push ups, etc.
3 super sets (one exercise after the last, no rest with the same bar never touching ground)
@ 65 lbs…
barbell bicep curl x10
jump squats x10
over head iso hold (press bar overhead and hold) 20 seconds
barbell row x15. rest one minute in between supersets.
treadmill intervals
one minute warm up
six one minute sprints {2.0 incline, 5 minute mile speed (12.0)} with one minute rest (4.5 speed)
extended yoga stretch, deep breathing cool down.
Yesterday I saw a full 180 in a client. It was his third session. He had come in looking for what everyone looks for. Six pack abs. Fine, yes, you can have that. Stop eating, move to a third world country. Abra cadabra, six pack abs revealed. We all have a six pack buried beneath. We do not all have core strength, balance, functional fitness tools. Ask the biggest meanest lifter at your gym to do ten burpees, ten pull ups and ten squats. See what happens. Now have him repeat it. And again. I fail to see the point of bench pressing 500 pounds and not being able to touch your toes. Give me a leap, a run and the ability to chase my kid any day. To each their own.
Anyway, the client mentioned had the breakthrough in the middle of a balance drill. All of a sudden he realized that he was doing sport specific movements without knowing it. He made a point that he no longer cared about six pack abs, but wanted to focus on his balance, his flexibility, his core strength. I cannot deliver this to a client without the person coming to this realization themselves, I can only guide them to this point. It was a good moment for both of us and one that I strive to deliver to every person I work with.
Today…
Morning class…full body.
Gym….
warm up
-bench assisted one arm push up x8 each side
-L pull up x10
-feet on bench pliometric push up x10
-135 lb bench press x20
set one:
bench press 185 lb x8, x7, x6, x5
set two:
hammer machine chest fly 70 lb. 3×10
super setted with dips 19, 15, 15
set three:
handstand push ups assisted 3X5
dumbbell clean and press 45lb x8 each arm, 2 sets. 50lb x8 each arm with ten burpees
set four:
three rounds of…
bodyweight skull crusher x10
close grip push up x10, 8, 7
cable pull down 110lb. 2 sets x10, 1 set @100 lb.
assisted stretch finish.
Yesterday was rest, body still recovering from the Sunday beating. Today energy is low, light total body work with cardio. Tomorrow back to the big stuff.
