Oh, man ... what an odd day.
I used some of the comfort cream I got from a teammate on my quads over the last two days, and it has yet to let me down. Awesome stuff that comfort cream.
I got this done AMRAP style today - I just kept moving form thing to thing in a steady "push forward" kind of pace.
20 two handed kb swings (50 lb bell used)
10 step ups with 25 lb handweights
10 body weight rows
20 feet up push ups
10 bicep cursl/tricepts extensions ... need bigger guns, man. 25lb db's used ...
I just needed to get a sweat on today. Felt better by the end of it. It was quick - about 20 minutes all told, and I got that done for five rounds. Just kept moving and lifting, man.
Invincibility depends on one's self. Sun Tzu
Tuesday, November 12, 2013
Monday, November 11, 2013
Saturday, Sunday and Monday Nov 11
Lest we forget.
Saturday was a slack day for me - well, except chasing little kids around. I did get a short run in, much ot the delight of my wife. I did a mixed bag of kettlebell things with my youngest in the garage later, but I did the run by myself.
Sunday was another chase everything around including my tail day. I did get to play with my youngest in the garage, but instead of training, I was on my roller or my ball, rolling out my muscles. I did also get a run in, too.
Monday ... Monday I was back at work, but got a chance to do some double kettlebell timed lifts again.
six rounds of three minutes of either double kettlebell clean and presses / snatch
40 seconds rest between rounds.
I'm pretty sure I'll get a run in later, too.
Saturday was a slack day for me - well, except chasing little kids around. I did get a short run in, much ot the delight of my wife. I did a mixed bag of kettlebell things with my youngest in the garage later, but I did the run by myself.
Sunday was another chase everything around including my tail day. I did get to play with my youngest in the garage, but instead of training, I was on my roller or my ball, rolling out my muscles. I did also get a run in, too.
Monday ... Monday I was back at work, but got a chance to do some double kettlebell timed lifts again.
six rounds of three minutes of either double kettlebell clean and presses / snatch
40 seconds rest between rounds.
I'm pretty sure I'll get a run in later, too.
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| Not sure I like the feel of Nike+ now ... |
Saturday, November 9, 2013
Friday Nov 8
So, yeah. Friday. Friday is usually my off day, but since I took Tuesday to go to a conference, I was training today.
Legs were more than a little sore from rugby Thursday night, so I wanted to do something focussing on the upper body. Timed double kettlebell clean and presses? Don't mind if I do.
I got this done for five rounds before having to go be all grown up:
3 minute double kettlebell clean and presses
40 second rest
The first two rounds were ok, but after that ... it was hard. Friday night was the Centaur banquet, which I did my usual eat, listen then go home.
Legs were more than a little sore from rugby Thursday night, so I wanted to do something focussing on the upper body. Timed double kettlebell clean and presses? Don't mind if I do.
I got this done for five rounds before having to go be all grown up:
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| Not from the workout, but looks good |
3 minute double kettlebell clean and presses
40 second rest
The first two rounds were ok, but after that ... it was hard. Friday night was the Centaur banquet, which I did my usual eat, listen then go home.
Thursday, November 7, 2013
Thursday Oct 7
Not sure what happened with the last two posts ... they switched somehow ... technology is awesome, isn't it? Especially when my brain helps out somehow...
In any case, I got this done before having to go be a grown up.
I split up the work out into two sets, doing both sets four rounds before calling it a day. I did this workout at a moderate pace, but not really stopping unless I had to change a weight or the music.
Set one
230 lb deadlift - x 8-10
10 ab roll outs
10 double kb overhead press - used the 30 lb
10 hanging knee tucks
Set two
10 bench flies - finished with 40 lb dbs
10 bench rows
10 reverse bench flies- 10 lbs only
Good workout, I'll crank up the second set next time. I'd also include some Bw or Kb goblet squats, too.
Touch Rugby starts today, too.
In any case, I got this done before having to go be a grown up.
I split up the work out into two sets, doing both sets four rounds before calling it a day. I did this workout at a moderate pace, but not really stopping unless I had to change a weight or the music.
230 lb deadlift - x 8-10
10 ab roll outs
10 double kb overhead press - used the 30 lb
10 hanging knee tucks
Set two
10 bench flies - finished with 40 lb dbs
10 bench rows
10 reverse bench flies- 10 lbs only
Good workout, I'll crank up the second set next time. I'd also include some Bw or Kb goblet squats, too.
Touch Rugby starts today, too.
Wednesday, November 6, 2013
Monday and Tuesday Nov 5
So ... Monday. Monday was an oddly odd day for the whole of it.
I got to my workout and then found out I had forgotten stuff ... I went ahead with the training, I just had to do a different workout than I had expected:
Five rounds of a kettlebell workout. The goal was to keep the bell in motion and not put it down during each round:
20 two handed swings
10 kb cleans each side
10 kb sntches
10 figure 8 leg circles each direction
All in all, not a bad work out ... should have spent some time rolling, but I didn't. My back was stiff after, but I had to get going. I did stretch later, but a
Tuesday I was at this conference. It was cool, up to the point in time when I found out someone had already taken my idea and made it operational and then put it up in the iTunes store
I got to my workout and then found out I had forgotten stuff ... I went ahead with the training, I just had to do a different workout than I had expected:
Five rounds of a kettlebell workout. The goal was to keep the bell in motion and not put it down during each round:
20 two handed swings
10 kb cleans each side
10 kb sntches
10 figure 8 leg circles each direction
All in all, not a bad work out ... should have spent some time rolling, but I didn't. My back was stiff after, but I had to get going. I did stretch later, but a
Tuesday I was at this conference. It was cool, up to the point in time when I found out someone had already taken my idea and made it operational and then put it up in the iTunes store
Wednesday Nov 6
So ... things worked out a lot better today ... I even put an extra set of gym clothes in my truck so that if I forget something, I have extras ready to go.
Today was a cardio day, so I picked boxing. I needed an exercise to do between rounds - last time I picked wrestling with the giant green ball. This time I picked this exercise:
Except I threw the ball straight overhead.
So it went like this for 9 rounds:
2 minutes of striking - throwing punches, elbows and kicks
40 seconds of rolling vertical medicine ball throws.... used the 10 lb ball.
Today was a cardio day, so I picked boxing. I needed an exercise to do between rounds - last time I picked wrestling with the giant green ball. This time I picked this exercise:
Except I threw the ball straight overhead.
So it went like this for 9 rounds:
2 minutes of striking - throwing punches, elbows and kicks
40 seconds of rolling vertical medicine ball throws.... used the 10 lb ball.
Sunday, November 3, 2013
Friday, Saturday and Sunday Nov 3
Whew ... these have been exhausting times, let me tell you.
First, I signed up Thursday for indoor rugby for the winter - touch rugby which keeps the hands ready for next April. I'm going to have to keep myself in shape all by myself.
Friday was a rest day. Except for the start of Movember. I went and got myself a t-shirt and haircut at my clubhouse. That was a good time, except for the part when someone spilled their beer all over me. I did get some stretching done, as I'm really sore and stiff after this week.
Saturday was a family day - I took most of my kids out for four hours so my wife could get some work done. After I got my youngest to bed, I got this done for five rounds:
20 kb two handed swings
10 kb cleans
10 kb snatches
20 body weight squats
Sunday was a work for the swimming club day. As a part of the membership, you have to stand outside a Walmart for a few hours, begging for money. Well, my kids begged for money and i just watched. After I got home and got a meal and a nap done, I watched a bit of the Canada v NZ Maori game. After the Canadians were behind more than a few points, I went into my gym and got this done for five rounds ... this time with a weight vest on, too.
20 kb swings
10 kb cleans
10 kb snatches
20 step ups
20 body weight squats
First, I signed up Thursday for indoor rugby for the winter - touch rugby which keeps the hands ready for next April. I'm going to have to keep myself in shape all by myself.
Friday was a rest day. Except for the start of Movember. I went and got myself a t-shirt and haircut at my clubhouse. That was a good time, except for the part when someone spilled their beer all over me. I did get some stretching done, as I'm really sore and stiff after this week.
Saturday was a family day - I took most of my kids out for four hours so my wife could get some work done. After I got my youngest to bed, I got this done for five rounds:20 kb two handed swings
10 kb cleans
10 kb snatches
20 body weight squats
Sunday was a work for the swimming club day. As a part of the membership, you have to stand outside a Walmart for a few hours, begging for money. Well, my kids begged for money and i just watched. After I got home and got a meal and a nap done, I watched a bit of the Canada v NZ Maori game. After the Canadians were behind more than a few points, I went into my gym and got this done for five rounds ... this time with a weight vest on, too.
20 kb swings10 kb cleans
10 kb snatches
20 step ups
20 body weight squats
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