Archive for the ‘Mostly Exercise’ Category

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

The challenge – acomplished,…

Even in defeat this has easily been my most accomplished challenge.  Where I had my arse kicked by a 1 eyed, 15 years my senior, disciplined workout guru, I feel real good about what I did and probably more important what I learned.

My friend TNT Man took it to me down the stretch. Early on he had a pretty serious eye issue that put him on the DL for a week or so, gotta figure it had to drive him nuts having to hold back although I knew once healed and released he would be firing on all cylinders never to slow down. Done and Done!

In the end we both met the insane 25,000 rep goal TNT pushed on with a minimum of prodding by yours truly the Man hit 31,000 reps Now that is accomplishment.

Here is a quick personal recap for this Spring 2011 Challenge:

Point; I finished this challenge with 26,799 reps in 43 hours, 49 minutes.  

Starting out with approximately 60 minutes circuits, 675-750 reps, averaging a heart rate of 129 bpm.  

Finishing with workouts of 100+ minutes, around 12-1400 reps, averaging a heart rate of 115 bpm.

Where I have found that the duration of my circuits and the rep count are too extreme my heart is certainly more conditioned.

Point; I have gained 3 pounds. In turn, I have near eliminated my “love handles” and the ugly fat on the inside of my thighs and under my biceps. I still have a ways to go with my belly fat though it’s bags are out and it’s packing to travel.

Point: With 9512 core reps performed, my oblique’s are becoming much more defined, I am sure that I can attribute this to the 25lb plate/2600 sit ups and 25lb/2500 core stabilizers, and the 1600+ 25/35/45 lb weighted Swiss Ball crunches.  

Point: The 8682 lower body reps will influence my golf game this summer by helping with my endurance, I always walk and carry my bag, as well as adding distance to the right clubs. It all starts with a solid foundation and drive through the legs.  

Point: the 8605 Upper body reps have actually garnered some resemblance of a set of noticeable pec’s. My back and shoulders are showing improvement and virtually all of the fat has been driven from my forearms and biceps.  

As a summary: I have made great strides in the all around physical condition of my body through this challenge. By pushing as I did I have been able to identify a couple perimeters that I will have to respect going forward. This post is long enough so I will whine about those things later if at all.

I’m glad to see it warming up, now let’s see if I can get my monies worth from my golf membership.

TNT, we can go at it again in the fall,,,,……..You going to be game for BB Mom’s suggested 100,000 Rep Challenge or something equally insane?

I’ll be ready for the June 1st start of the summer challenge although it will not resemble anything remotly like this monster challenge!

Crossing The Line,….

I am very pleased to have completed what I knew would be the toughest part of this 52-day challenge, the 25,000 reps contest. One day late, although completed just the same, I am pleased with my accomplishments to date.

My good friend TNT topped the feat yesterday morning. He has been a great motivator for me, without TNT’s example and his encouragement I would have given up with the simple 15,000 marker. I owe him a great debt of gratitude. My life is better through his friendship.

I knew yesterday was the day I should have pulled the workout I did today but just could not do anything to change the outcome. Any goal I set on the 52 DC’s down the road will have to allow for every other day workouts especially with the degree of my exercise routines. If I did anything less at this point though I would get bored.

I love exiting the gym floor with my clothes sweat soaked, thirsty, and aching in all the right ways. There is the feeing of accomplishment. If your not feeling used up when you are done you’re not working hard enough.

Here is what I will be reporting tomorrow morning on the forum, through this evening.

  • My Goals
  • CE: 84/90/90
  • RT: 22/20
  • CT: 7/10
  • PG1: Insane 15,000 * 1645/25,499/25000
  • (I will update individual numbers once a week)
  • PG2:Upper Body Reps: 7260/8500
  • PG3:Core Reps: 8092/8500
  • PG4:Lower Body Reps: 7122/8500
  • (2223 Reps Week 1)
  • (3764 Reps Week 2)
  • (3659 Reps Week 3)
  • (4433 Reps Week 4)
  • (4345 Reps Week 5)
  • (4050 Reps Week 6)

I had a pretty vigorous workout this evening. When I first went in at 5:30 or so there was only one other person in the place. Needless to say there was no one to get in my way.

Saturday is Mothers birthday. Sunday I will hit the gym early, might play 9 holes with my son in the afternoon, I still need a couple CT’s. Told myself no golf until I hit 25,000.

Monday I’m going against my alternating days and pull a small circuit, off on Tuesday, Gym on Wednesday, Golf on Thursday, then finish this crazy challenge on Friday with a solid circuit. That is, If I survive this darn thing! One day at a time.

No 25,000 for the Capt’n during the next go. Maybe a 36,000 in the fall?

YIPPEE-KI-AAAAAA!!! It’s Golf Season!!!!

Spring 52DC Numbers to date,….

This took a little longer to compile than I thought it would, this is where I stand with the 25,000 rep challenge to date including my numbers through 4/11/11.

My Goals
CE: 49/54/90
RT: 14/20
CT: 5/10

PG1: Insane 15,000 * Adjusted/14,079/25000
(I will update individual numbers once a week)
PG2:Upper Body Reps: 4825/8500
PG3:Core Reps: 4822/8500
PG4:Lower Body Reps: 4432/8500
(2150 Reps Week 1)
(3705 Reps Week 2)
(3624 Reps Week 3)(4433 Reps Week 4) (1 day to go)

Rep Breakdown;

52 DC Spring Challenge Rep Count           
             
Upper Body            
Push Ups 515   BW/515      
Bosu Ball Push Ups 635   BW/635      
SB Decline Push Ups 375   BW/375      
Swiss Ball Push Ups 135   BW/135      
Elevated Chair Dips 260   BW/260      
DB Curl & OH Press 884   2×20/248 2×25/396 2×30/240  
Shrugs 320   30/100 40/100 45/20 50/100
Chest Flys 285   2×20/75 2×25/135 2×30/75  
Lat Raises 205   2×8/70 2×10/70 2×12/65  
Cable Seated Rows 180   90/60 100/60 110/60  
Cross Hand Lat Pulls 193   80/63 90/63 100/63  
Cable Face Pulls 195   85/75 95/60 105/60  
DB Pull Overs 200   20/20 25/60 30/60 35/60
DB Bench Press 110   2×20/40 2×25/35 2×30/35  
Cable Pull Downs 125   60/35 70/55 80/35  
Cable Curls 65   60/15 70/35 80/15  
Snow Removal 143   143      
  4825          
             
             
Core            
Swiss Ball Crunches 100   BW/100      
Jumping Jacks 495   BW/495      
Swiss Ball Lat Rolls 156   BW/156      
Decline Sit Ups 200   BW/200      
Weighted Sit Ups 1200   25/1200      
Core Stablizers 1300   25/1300      
DB Row w/Rotation 224   2×20/76 2×25/76 2×30/72  
SB Weighted Crunches 700   25/400 35/200 45/100  
Hip Extentions 165   25/165      
DB Standing Oblique 140   30/20 35/40 40/40 45/40
Snow Removal 142   142      
             
  4822          
             
             
Lower Body            
BW Squats 510   BW/510      
Bulgarian Split Squats 192   2×10/64 2×15/64 2×20/64  
Machine Leg Press 840   180/280 270/280 360/280  
Machine Calf Press 840   180/280 270/280 360/280  
Sumo Squats 515   20/80 30/165 40/165 50/145
DB Dead lifts 420   2×20/95 2×25/230 2×30/75 2×35/20
DB Lunges 288   2×10/96 2×15/96 2×20/96  
KB Squat OH Press 160   15/20 25/120 30/20  
Box Jumps 105   BW/105      
Step Ups 420   25/140 35/140 45/140  
Snow Removal 142   142      
  4432          
             
             
             
Upper 4825          
Core 4822          
Lower 4432          
             
Total 14079          
             

Today’s exercise I love to hate,…

Lat Raises.

Now how would you figure a pair of 12 ½ lb weights could kick your arse like they do mine? Can’t answer it! Sure does the job though!

I pair Lat raises with weighted Lunges, another exercise I’m not wild about but I see and feel the importance of. I see guys and gals doing arm extensions (what looks to be a similar move but is not) in a number of ways generally with their palms facing in toward their hips if they are extending their arms out or palm strait back if they are flying strait out. Various weights, generally on the low end of the spectrum, similar to what I use, and they seem to have little trouble performing 10 or 12 reps at a time.

Now,change it up a bit by turning your palms to face forward, fly your arms strait out to horizontal, keeping your arms strait, try not to bend your elbows, hold it at the top for a 3 count, do 20 reps per set and the exercise takes on a whole different intensity.

I do 3 sets; 2×8/20 –2x 10/20 – 2×12.5,/20, alternating sets with weighted lunges 2×10/20 – 2×15/20 – 2×20/20. These sets come right near the tail end of my circuit. By the time I get to rep #15 my lefts arm is struggling! My last 5 reps are rarely clean.

Sunday April 3rd routine. #2 Circuit, 124 Min, 112 Avg Hr. 144 Peak. 152g Fat Burned, 1174 cal. 64 minutes in range. 

Threw in 165 extra weighted reps, Weighted Sit Ups,

Weighted Core Stabilizers, Few extra Hip Extensions (more on this one in a later post)

Pull Overs 25/20 – 30/20 – 35/20

Single arm Squat Curl OH Press 25/20 – 30/20

930 Reps. Felt pretty good. Sunday workout, had issues keeping my heart rate up.

On with the challenge.

Partially insane,…..

There is at least one exercise in each of my circuits that I really hate. Don’t look forward to, and when it comes time I look to the sky and say, “Rob, you are an idiot!”

In circuit #1 it’s Bulgarian Split Squats.

Now who in their right mind with out being challenged, dared or is partially insane does Bulgarian Split Squats? Me, and they are helping to turn my quads rock hard! I love to hate them.

Footnote; I did 3 sets of box jumps this afternoon. Front part of my workout, great way to get the heart rate up and going fast. 3/31/11; 149 Min, 122 Avg. 148 Peak, 146g Fat Burned, 1126Cal, 84 Min in range. 983 Reps

Was going to post then said naaa, now I guess I have!

With all the fun we’ve been having with this NTDA on the TNT forum, it ate up my time and reserve energy to write a formal blog here. Now that I have started though,….

Today I went to the gym with Mother! I put a partial circuit in while she was working on an elliptical for 30 minutes or so. I can’t tell you how happy I am that she may be going again on a regular basis. First step today. I would love to grow old with her.

I finished up with a 45 Min circuit, with an avg hr of 119 and a peak of 148. 425 reps.

I focused mostly on lower body work, this is where I can come up short if I am not careful.

Wednesday I will post my totals for the week. if I perform a regular circuit I will eclipse a 3600 in 7 days.

Doing it just to do it I guess, not sure I will see the need again this challenge. Something tells me though that I will need to pull off more than one if I am to compete with TNT in a 15,000 in the fall.

Heart rate is good. Average is acceptable.