Archive for the ‘Mostly Exercise’ Category

A fresh new year ahead,….

I should be the last old fat guy in the world to be doling out exercise advice but I’m going too anyway!

This tends to be that time of year where the gyms get overrun with new memberships though by the first of February the enthusiasm seems to have eked out of the air and things get back to the dull roar of normal. That is just too bad!

For you, if you are inclined to make exercising a resolution this year I hope you make it over the start up chasm and make it a regular practice in your schedule. Your entire life will certainly benefit from it in so many ways.

Three years ago I was a virtual new-bee wandering into the gym for the first time in near 30 years. At the time 6 months post-surgery it was easy for me to start out slow and by doing so it made the lifestyle change to a reasonably regular exercise schedule adaptable.

If there is any one piece of advice I could offer it would be that you do just that. Start out slow, work up to a level that challenges you and allows you to meet your goals. You should be a bit sore but you shouldn’t be laboring to walk 2 days later. If you go in the gym and come away hurting yourself you are near 100% likely to fail. Your health is too important to not be doing something.

I have journaled my exercise and its effect on my general health, blood pressure, glucose numbers, weight, etc. since the start.  (maybe a second piece of advice there)  For the past couple of months I have added an extra observation to my workout notes. I have been adding a caption on how my previous routine has affected me physically, how do I feel right after, and also a day after. I’ve really been in search of my boundaries.  If I had any real brains I would have documented this aspect from the start as well.

Knowing what you can do is good, knowing what not to do is equally important.  More is not always better,  in fact sometimes “too much” especially “too quick”, can produce some pretty unhealthy results and breed some serious failure.

It’s a fresh new year with a new outlook, elect to do the gym, low and slow for starters, you will set yourself up for success. Your blood pressure and waistline will love you for it too!

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TNT got me started,….

TNT, I hope you don’t mind if I feed off an Idea you gave me as I was reading your post of Nov. 14th. “Cable Push Pull rotation” http://tntman.wordpress.com/

In your post you talk about mixing up the exercises ever 4-5 weeks so as not to get bored. Makes good sense to me and if you follow any legitimate trainers’ advice they will tell you to keep your body guessing.  I follow that advice and for both mind and body.

Boredom, or as much so, the desire to add more impact to the moves had me change up a couple of my core 5 exercises recently. I wrote about it earlier on where I have added a curl to my weighted step ups and a chest press to my weighted Swiss Ball crunches.

The newest thing I have added is to alter my standard elevated chair dips. Lately I have been performing them with my feet extended on the top of an equal height Swiss Ball and my hands on a bench. A few sets of 20 reps each of these intensified moves adds some spice to a workout.

I really enjoy taking a standard move and see what I can do to add as much stress and inflect as much pain to the move as I can.  What do they call it a compound exercise? Not sure.

As part of this challenge I am performing 6000 reps. 4000 from 5 base exercises the remaining 2000 from “others”. Others include whatever I feel like doing at the time. Could be dead lifts, lat rolls, Russian twists, pullovers, chest flies, sumo squats, lunges, ….. I always pick at least two opposite exercises and then alternate sets.

The key for me is to write it into my circuit while in the locker room before hitting the floor. If I don’t write it in I do not do as good a job at picking an exercise. Then again, if I get a hankering to do something at some odd point during a routine, I just work them in. Box jumps for instance, I already have the stepper set up so why not!  

I may not be the most regimented guy when it comes to frequency to the gym, if I can show 3-4 times a week again I will be better for it. Cold is setting in and with being at the stoop of my off season it won’t be long before I will be lifting 5 times a week.

I’m with you TNT, I’ll find a handful of ways to keep it fresh. Thanks for getting me on the roll.

Experiment day at the gym,…

I am constantly tweaking my exercises so as to get the most out of what I’m pretty sure won’t kill me.

40 pounds is my projected limit, no more than an hour or so or 600-700 reps per circuit. With a little creativity I am learning to put a hurt on most of my major muscle groups while still working inside my “Still Alive” perimeters.

Weighted Step ups and Weighted Swiss Ball Crunches are two of the staples of most every one of my Circuits. Today I threw a slight twist into each of them.

My weighted Step ups start with a stepper and 5 risers, a curl bar, 25lbs set 1 35lbs set 2, 45lbs set 3.  I use a standard underhand curl grip, I make sure my elbows do not touch my sides and perform the move while holding the bar with my arms at 90 degrees.

The weighted Swiss ball Crunches are pretty normal with the exception that I put the same curl bar of weight, hands close together, balance the bar on my chin and perform the exercise. I get a look every now and then, I’m sure I look like a dope. 

I stuff 20 BOSU Ball Push Ups in between the two exercises. 3 sets of each exercise, 20 reps per set.  180 reps total for this segment of my circuit. Takes about 20 minutes. I work it like a cardio routine where by the time I am done a set of 20 I am in the 140-150 heart rate range.  I let my hr level to around 110-115bpm before starting the next set. It’s a pretty good burn and after the 180 reps I’ve worked up a pretty good sweat, and I feel it. Though, I’ve been thinking about how to increase the intensity.

Today I added a curl to the Step Ups and a chest press to the Swiss Ball Crunches. It adds 20 more reps per set and really does the trick to increase the intensity of the exercise.

Now, if my arms don’t fall off before Wednesday I’ll call it the standard and finish out this challenge doing the exercises with the included new moves.

Before I left I experimented by using a Swiss Ball to perform a few sets of elevated chair dips. Certainly adds a little more intensity to this move too.

Good adjustments.

Off and runnnn,…lifting

Good to get out of the gate today, I’m wicked regimented and so far this fall I have not really had a plan to follow, now I do.

First RT today: 62:43 Min. Avg. HR 121, Peak 154. In range 51:21 Min. 89ga Fat, 683 calories. 529 Reps. 

I took care to chip away at the core exercises that make up my PG 1, 5 exercises and then moved on to the electives.

While doing my second set of weighted lunges I felt that all too familiar pull on the hamstring, so instead of being a knucklehead and pushing through the reps to finish the set I pulled up and completed just the upper body portion of the of the alternating moves. Stretched while taking a good hot shower and I feel good.    

Just as I was snapping the lock shut on my locker an older guy came into the locker room looked at me and said, “You really put yourself through a workout” Not knowing exactly what to say I thanked him and told him I was just trying to keep up with my buddy TNT!  

Tomorrow or Friday? one or the other, maybe both. Saturday is out.

2 Days to challenge time,….

Good Timing!

I’m ready to go! Had a great warm up RT this afternoon, tomorrow I’ll skip and Wednesday I will get started on the right foot. (Maybe I will start with the left, left is my odd rep count, right, even rep count.) I’m a pretty simple guy!

My Goals
CE: 84/104
RT: 15

CT: 15
PG 1: 6000
Weighted Sit Ups: 800
Weighted Core Stabilizers: 800
Bosu Push Ups: 800
Weighted Step Ups: 800
Weighted SB Crunches: 800
Other Lifts: 2000
PG 2: 5% WL Challenge, 10lbs.

The numbers might look a little soft though November is going to be a challenge inside this challenge. I have a 5 day trip to Florida for a conference and awards banquet. 3 days at school in Laconia to keep my technical certifications. 4 days at a trade show the week before Thanksgiving and oh yeah, there’s Thanksgiving.

No matter, I will make these goals I have set. If I can surpass them I will.  I’ve started back up at the gym long enough ago so as I don’t get all gimpy and sore the next day. I’m already upping my reps.

Today’s workout is an old favorite, very similar to the routine I was doing when I picked up my golf clubs. Actually, it’s exactly like the workout I was performing in the spring! I use the BBOE template, self-put together routine.  

The circuit hits my core a little harder than my upper and lower body even though the rep counts are similar. It’s the mid-section where I carry my most noticeable fat so the mid-section is where I hammer on the most.

Mother purchased a new dress that she looks spectacular in, I have 3 weeks to look fabulous in a Tux. I have motivation.

Good timing!

Good go at the gym this afternoon,…

Amazing how quickly time goes by, it’s been almost 2 weeks since lifting last. Well, there won’t be the spread of time between today and my next routine. The fall weather is going to be setting in for what looks to be good by weeks end. Oh well, it’s been a good season of chasing the white ball. Even my desire is dwindling.

One of my playing partners called today, he had scored a set of free rounds at my new favorite course Springbrook, Friday morning he suggested,… I actually thought about it for 5 seconds before saying yes, first delay of the fall!

Here are my results from today. It won’t put me close to competing my RT goal for this challenge though by the time I am done this 52 day stretch I will have formally exercised for 34 or 35 times, not too shabby for a lazy guy!

Walk , Warm Up, 15 BW Squats, 20 Push Ups, 30 Jumping Jacks  
Alt Sets            
Weighted Sit Ups    25/20 25/20 25/20  
Weighted Core stablizers 25/20 25/20 25/20  
             
Box Jumps    6 Rizers/ 12    
             
Alt sets            
Weighted Step Ups, 6 rizers 25/20 35/20 45/20  
Weighted SB Crunches 25/20 35/20 45/20  
BOSU Push Ups   BW/20 BW/20 BW/20  
             
Box Jumps    6 Rizers/ 12    
             
Single Leg Squats on Stepper BW/ 10L BW/10R    
             
Conbined 3 Exercises, 1 Set = 45 reps.  Alt with Sumo Squats  
DB Bench Press 15/15 20/15 DND 25/15  
DB Chest Fly’s 15/15 20/15 DND 25/15  
DB Pull overs 15/15 20/15 DND 25/15  
             
Sumo Squats 20/20 30/20 DND 40/20  
             
Walk, Cool down, Shower.         
             
66 Min 28 seconds,  118 Avg HR, 151 Peak, 698 Calories, 90 Ga fat burned. 

Capt’n

Quick Post,….That’s now long!

Rained out on the 4th hole at Spring Brook toady, Bummer!

Though, my recent consistency did start out right where I had left off the night before at my home course.

Wednesday I shot a 37 that had I been able to eliminate 6 inches, (2 lipped putts that held on the edge of the hole and two other near misses) I could have posted a 33.

Thing about golf, whether you are tapping in from an inch out or driving the ball 240 yards, they both count as one stroke on the scorecard.

For the past 6 weeks I have been reformatting my mechanics with the assistance of a local pro. Never have I been able to control my shots as well as I have in the last few loops. After 35+ years of hacking away at this game I have finally learned the mechanics of how to move a ball in the direction I want it to go. Well, most of the time! Cool!

I’m hitting the ball further and with much greater accuracy.

The most important thing I believe I have learned in this process has been to stop trying to hit the ball and instead just let the ball get in the way of the club head as it passes through.  

 

The rain out provided another fine chance to hit the gym.

One Hour – 41 second workout, 122 avg heart rate, 154 peak. 505 reps. I feel spectacular!

Only regret is that I had forgotten to continue developing the single leg squats. I love to do an exercise that I hate, if that makes any sense. In substitution of the torture, I did a couple sets of 10, box jumps with 6 risers. Pretty big leap for this fat guy! The weighted Swiss Ball Crunches, BOSU Push Ups, Chest Fly’s and Pull overs feel like reuniting with old friends. I enjoy the feeling of slightly sore.

Did 3 slow 100 count planks, dam near killed me! Loved grunting them out.

 

In Closing,…..

Not to smile to wide just yet, though, with one deposit already in the house and a positive lake test for boat number two on Saturday morning, the possibility exists that we will sell our two oldest boats in inventory this week! Bonus! Here’s keeping my fingers crossed!

Be well,

Capt’n