Archive for the ‘Mostly Exercise’ Category

Nice day off,….

I’ve been going for 16 or 17 days straight until today, finally took a down day. Slept to 9 AM, can’t remember the last time I did. I had sworn yesterday that I would strictly be doing personal stuff, turn off the cell phone, no business email, no contact with the store,….yeah right!

What I do is my passion, I love it. When you own a small business you have no days off, inside, you don’t really want one.

Along with all the followup and advertising work I managed a workout. Lucky FF is smoking me on the reps. came in 5 ahead of me for the first week. Well….now without straddling a boat show that had me working half days + (7am – 9pm) I can now concentrate my time on slaying the dragon.

Here are the spec’s for today.

#3 Circuit  3/23/11, Manchester Gym.         
  Warm up            
  Warm up, Walk, High Knees, Spread, Shoulder Rotations    
               
a Jumping Jacks 30       C 30
b BW Squats 20       LB 20
c Bosu Ball Push Ups 30       UB 30
               
1A Weighted Sit Ups 25/25 25/25 25/25 25/25 C 100
1B Core Stablizers 25/25 25/25 25/25 25/25 C 100
               
2A Seated Cable Rows 90/15 100/15 110/15   UB 45
2B Sumo Dead Lifts 30/20 40/20 50/20   LB 60
               
3A Decline SB Push Ups BW/25 BW/25 BW/25   UB 75
3B Swiss Ball Crunches 25/20 35/20 45/20   C 60
               
4A Cross Hand Lat Pulls 80/20 90/16 100/16   UB 52
4B Swiss Ball Lat Rolls BW/20 BW/20 BW/20   C 60
               
5A Machine Leg Press 180/20 270/20 360/20   LB 60
5B Machine Calf Press 180/20 270/20 360/20   LB 60
5C DB Curl & OH Press 2×20/20 2×25/20 2×30/16   UB 56
               
  Bonus Sets            
6A Step Ups 25/20 35/20 45/20   LB 60
6B Swiss Ball Push Ups BW/15 BW/15 BW/15   UB 45
               
  Totals            
  1:46.55 Workout Time         UB 303
  89 Min HR, 122 Avg, 152 peak.        C 338
  15:29 Below Range, 131:10 In Range, .09 Above   LB 260
  156 G fat burned, 1201 Calories       Reps 901

 

TNT is going to be chasing me hard once he comes off injured reserve.  He’s already mentioned that the light in my rear view mirror is he gaining on me. I would like that light to be as small as it can be before he gets back.

This circuit wore me out. I was taxed when I walked back into the locker room to shower. To some it might be slim, not enough weight, well, to me it’s on the money. I’m working sort of with in my doc’s request and I’m plenty used up when done. Mother is not the only one noticing the body changes although she is the only one who sees me with my cloths off.  

Today I weighed on the gym scale post workout 204. a week ago I rung up 210. Curious as to what it will be in the morning.

Schedule for the week is Friday, Sunday and Tuesday to pull a full circuit + bonus reps. I’d like to hit 800-850 reps per full circuit. In the between I’m going to do a minimum of 100 push ups on my off days.

I don’t intend to be #2 next Wednesday.

Capt’n

The evening before,…

This is going to be the breakout challenge, I feel it. TNT, you have me refocused on my training schedule, can’t thank you enough.

Until this weekend I had been 100% every other day at the gym turning 550 – 650 of not screwing around reps a routine. It’s been working for me. I have places growing and places shrinking, the right places. I never get tired of Mothers mentions.

More than anything though, (other then kicking TNT’s arse) I want to walk into my cardiologist’s office in mid April as healthy as any valve replacement patient he has ever worked on. We’re coming up on three years and I just feel like I continue to get stronger and stronger.  Without I have the stripe on my chest you would never be able to tell I had ever had cosmetic surgery.

This first week is going to be a little screwy. I am displaying at my second boat show in as many weeks. Because of the boat show schedule a few of my initial workouts are going to be home circuits before leaving to head an hour south.

The plan is to use my 25lb DB’s, decline bench, Swiss ball. With this equipment I can do alternating sets of Decline push ups, weighted decline sit ups, decline weighted core stabilizers, chest flys, DB squats, sumo squats and curl overhead presses. I can do 3 sets of 15 reps each equaling 315 weighted reps per circuit.

Tomorrow I will be performing a full #1 circuit on my way home from work. I especially like the afternoons. Thursday Friday Saturday and Sunday will be AM home circuits. Monday will be an off day, Tuesday I will perform a full #2 circuit. If I am successful I should be able to post 2300-2400 reps.

Week #2 I will be able to get into a normal routine.

Let the game begin! Good Luck All, Work Hard.

It can be done,….

I just don’t know if I have enough sack to do it though!

My appreciation to TNT for getting me hyped on attempting this challenge. You are the master at motivation. I had been getting a little inconsistent at the gym, busy with other goals although bored to a degree. Your invitation was just what I have needed to spur my interest again.  

This insane 15000 is really going to be a load though with all things figured, I might just be able to pull this off. Now hang on because this post could be my longest.

This week I pulled my circuits together and balanced them out so that by the end of a 3 circuit rotation I would have completed a reasonably equal amount of three target area reps. Upper Body, lower body and core. To be successful I will have to perform a minimum of 24 full circuits.

 This week I went ahead and performed each of the circuits to see what the next day brought. It turned out very well. I didn’t get to complete a full 4th routine yesterday because the gym closed at 2 but I did get a good half in. I performed 2215 reps. 80% are weighted.  I’ve eaten better and I have been sleeping more soundly.  I feel good.

There are going to be a couple periods throughout the 52 days where I will be involved in 14 hour days at boats shows. I will have to manage my time well. Because of this on certain days I will resort to working with my home equipment. You can do push-ups anywhere, I will be using my Swiss Ball, 25 lb dumbbells and decline bench in combination to keep my numbers in line.

Hey, if to attempt this at this time of year it is going to infringe on my responsibilities at my business, (boat shows- open houses) or degrade my health, it has to be a no. Turns out that if I pay attention to feeding my body right and logging a reasonably normal amount of sleep and following a livable schedule I will be able to meet the goal, plus.

The 3 circuits I will use are listed in their own posts below this one.  As you will see most are weighted reps. I have taken the liberty of classifying the jumping jacks as a core exercise. Where it really is a combined, I needed the balance.  The rest of the reps are very specific for the count.

My daily responsibilities can build this time of year and some days tax me more than others. Because of this, at points during the challenge I may elect to increase or decrease weights depending upon my energy level at the time, though I still want the majority of my reps to be weighted.

During the inspection interview for the 5 Star program, the inspector looked at me and asked something to the effect, “What do you really expect to get out of this certification?”

Direct, are you looking just to hang the logo or is there going to be a deeper commitment to improvement? Good question. I knew that had I not been able to state clear example of the programs guidelines in our use in ways that would benefit both our customers and my company his trip was for not.  

I am as committed to using the 5 star templates to improve my business practices as I am in using this 15000 to improve my health.

The goal will be to mop the gym floor with my opponent, if I happen to end up the mop, which is likely, I’m going to be in the best shape any mop has ever been!

Whether I am able to keep pace with TNT (and any others who choose to join in) or not, This should be fun.

Prior to the challenge I will post my goals. Golf is going to get into the mix at some point…..could add another dimension! Ahhhh…I am going to need to post a few CT’s  too…soooo!

Circuit #1

#1 Circuit          
  Warm up          
  Warm up, Walk, High Knees, Spread, Shoulder Rotations    
             
a Jumping Jacks 30     C 30
b BW Squats 20     LB 20
c Bosu Ball Push Ups 30     UP 30
             
1A Weighted Sit Ups 25/20 25/20 25/20 C 60
1B Core Stablizers 25/16 25/16 25/16 C 48
             
2A Bulgarian Split Squats 2×10/16 2×15/16 2×20/16 LB 48
2B Cable Face Pulls 85/15 95/15 105/15 UB 45
             
3A DB Row w/Rotation 2×20/16 2×25/16 2×30/16 C 48
3B Sumo Squats 30/15 40/15 50/15 LB 45
             
4A Weighted Crunches 25/15 35/15 45/15 C 45
4B Swiss Ball Decline Push Ups BW/15 BW/15 BW/15 UB 45
             
5A Machine Leg Press 180/20 270/20 360/20 LB 60
5B Machine Calf Press 180/20 270/20 360/20 LB 60
5C DB Curl & OH Press 2×20/16 2×25/16 2×30/16 UB 48
             
          UB 168
          C 231
          LB 233
          Tot Reps 632

Circuit #2

#2 Circuit          
  Warm up          
  Warm up, Walk, High Knees, Spread, Shoulder Rotations    
             
a Jumping Jacks 30     C 30
b BW Squats 20     LB 20
c Bosu Ball Push Ups 30     UB 30
             
1A Weighted Sit Ups 25/20 25/20 25/20 C 60
1B Core Stablizers 25/16 25/16 25/16 C 48
             
2A Shrugs 2×20/15 2×25/15 2×30/15 UB 45
2B DB Dead lifts 2×20/15 2×25/15 2×30/15 LB 45
2C Chest Flys 2×20/15 2×25/15 2×30/15 UB 45
             
3A Hip Extentions 25/15 25/15 25/15 C 45
3B Elevated Chair Dips BW/15 BW/15 BW/15 UB 45
             
4A DB Lunges 2×10/16 2×15/16 2×20/16 LB 48
4B Lat Raises 2×8/15 2×10/15 2×12/15 UB 45
             
5A Machine Leg Press 180/20 270/20 360/20 LB 60
5B Machine Calf Press 180/20 270/20 360/20 LB 60
5C DB Curl & OH Press 2×20/16 2×25/16 2×30/16 UB 48
             
          UB 213
          C 193
          LB 233
          Tot Reps 639

Circuit #3

#3 Circuit          
  Warm up          
  Warm up, Walk, High Knees, Spread, Shoulder Rotations    
             
a Jumping Jacks 30     C 30
b BW Squats 20     LB 20
c Bosu Ball Push Ups 30     UB 30
             
1A Weighted Sit Ups 25/20 25/20 25/20 C 60
1B Core Stablizers 25/16 25/16 25/16 C 48
             
2A Seated Cable Rows 90/15 100/15 110/15 UB 45
2B Sumo Dead Lifts 30/15 40/15 50/15 LB 45
             
3A Swiss Ball Push Ups BW/15 BW/15 BW/15 UB 45
3B Swiss Ball Crunches 25/20 25/20 25/20 C 60
             
4A Cross Hand Lat Pulls 80/15 90/15 100/15 UB 45
4B Swiss Ball Lat Rolls BW/16 BW/16 BW/16 C 48
             
5A Machine Leg Press 180/20 270/20 360/20 LB 60
5B Machine Calf Press 180/20 270/20 360/20 LB 60
5C DB Curl & OH Press 2×20/16 2×25/16 2×30/16 UB 48
             
          UB 213
          C 246
          LB 185
          Tot Reps 644

Are you doing those for fun?

I’m doing Bulgarian Split Squats, 3rd set of 16, (8 each leg) with 2-25lb DB’s. One of the trainers is working with a young man just off to one side of me, looks like it could be his first trip in, good that he is accepting instruction. When I get done, the trainer turns over toward me and with a chuckle says “Do you actually do those for fun?”

I say back, “I wouldn’t exactly call em fun! I actually hate myself today and thought I trash myself up a little! This does it”

He laughs a little bit more turns back around to the teen he’s been working with and I hear as they get to moving away, again with a chuckle in his voice, “Don’t try those!”

Especially stressful day today so the stop at the gym took on a second bonus. Solid circuit too, 74 minutes, 129 avg hr. 157 peak, 910 calories burned by the monitor watch. I’m feeling the extra right about now. No headache. Really good circuit.

I am ready for bed.

I’ve become a social exerciser,…

I’m not sure if there is an exact grading system to designate the commitment level of your workout program, if there was one though, this winter I would have to put myself in the Social category.

Here’s the Capt’ns input if it were to ever become conversation.

7 days a week 1 -2+ hours per session, you are on the fanatical side. Gym Rat comes to mind.  Maybe you should join the Jersey Shore gang or something similar.

6 days per, 1 – 2 hour circuits, “Avid”, on top of it, your gym work defines your personality in a healthy and positive way. You could whip the ass of any of the Jersey Shore boys because you are not out putting a gallon of hard liquor to you every night. 

4 – 5 days, 1 hour, still on the upper end of the scale, “Healthy”. If you are dieting right you should be cutting fat and growing muscle at the same time. This is probably the best target for the average folk. Still takes a great deal of dedication. 

2 – 3 days a week, 1 hour or so per session, This has become me, or I have become this, all the same, what I would call a “Social Exerciser”.

Now, I don’t mean to say I do a lot of talking while on the floor mind you, on the contrary. I put the headset on and do as much ignoring of the folks around me as is possible. Make sure not to get anything dropped on me or to do any dropping myself.

I have become by my own grading system a “Social Exerciser”.  It is fitting me for now, I feel pretty good, and although I know I should be doing more I have been keeping my firm stuff firm and in certain places, the target areas, core, upper body have beefed in a good way.  

Oh, I shouldn’t leave out the “none to 1 gang”. 

1 circuit per whenever,  ehhhh, “Better Than Nothing” ,

None, why don’t you go put the deposit on the coffin today! “The Coffin Gang” What I have scene of them they do look comfy! Just hope mine is not anywhere in the near future!

Just a little scattered,…

I think I have already moved more snow this year than I had in the previous two winters. Then again, the winter of 2009 was a pretty good one.

Our aging house is due for a new roof, actually overdue, the existing one goes back to 1989 the age of the house. It does not have the steepest of pitch to it either, 5/12. It does not shed for beans! So when it piles up, I rake, twice in the last week.

It generally takes me a couple hours and provides a pretty decent workout.

__________________________________________________

What is it with young folk and Tattoo’s? More specifically, young ladies,…only my personal opinion after all its not my body.

Reason I bring this up, Yesterday at the gym I see a gal, collage age, maybe 21, had a tattoo cascading from her left shoulder to elbow, looked like something you would see on a NFL lineman!

Haven’t quite figured out the thinking?

__________________________________________________ 

I am going to have to ratchet down my workouts. I am having some issue with headaches after pushing too hard. Averaging a 125+ heart rate for the hour I work is more then I should be doing.

A couple months ago I was doing curls and late into my 3rd set I felt a pull in the back of the right side of my neck that went up into my head. I stopped but not after finishing the final three reps, call me stupid. Instant headache. I rested for a couple days and it didn’t seem to bother. The times I have push it comes back.

My new goals will be more like 60 minutes, 115 – 120 avg hr. with a peak no more then 140-145. see how this does. 

Yesterday I averaged 119 over 61 minutes, seemed OK.

Just a note before I go,…

This mini vacation is hitting at a good time and at a bad time both. Doesn’t it always seem that way? Oh well, good or  bad, I’m really looking forward to ripping one down a fairway.

This week I will have my best opportunity to take out much of my cardio goal. My friend Chuck and I will be walking 6 rounds that will take 60% of my cardio out of play. Usually on a trip I find myself struggling to get my 52DC work in, not this time around.

The bad; I have more going on this winter at my business than I can shake a stick at.   The certifications we are pursuing have everyone pulling the cart in earnest.  Bad week to be away as it pertains to this work. Our first inspection takes place on the 18th. There is a solid plan of action in place and I have full confidence in my staff that they will execute it to perfection.

Here’s hoping for, no snow, lots of sunshine, on-time arrivals and departures, no bugs, and that I don’t lose more then a dozen balls!