Thursday Nov 29

Oh, man ... do I need November to be over. Now.

Chilly in here this morning.

I did this for four rounds this morning. I'm feeling it

20 two handed kb swings (50 lb bell used)
10 Kb cleans
20 feet up push ups - I'm putting my feet up higher these days.
10 seated triceps dips - used the tire/boxing bag and my bench for this. See pic.
15 hanging knee tucks
20 wall throws
20 body weight squats

I got this link on Twitter and had to post it here. It's Jason F talking about songs from old school rap artists he listens to while training. I need some new tunes, and so I need a place to park this link. I'm thinking that when I get home tonight, I abuse copyright laws a little.

All in a good cause, though - my health.

This isn't a goal, but it is a destination.

right, after I helped get kids in bed .... touch rugby for about an hour.

Wed Nov 28

I'm writing this in the wrong mood - angry, frustrated and sore. I just didn't get what I wanted done the last few days. I got my workouts done - that's what's working.

The rest of it, well .... I could be doing better.

Anyway, got this done for four rounds before having to get going to work:

10 barbell deadlifts - 150 lbs ?
20 kb two handed swings (40 lb bell used throughout)
10 kb floor press ups (see pic below) with 2 30 lb bells
20 feet up push ups
15 hanging knee tucks
10 bw squats

Doing a terrible blog post

Hi, yeah. I liked this movie, it kept me on the edge of my seat. It was awesome. Won lots of awards. It stars lots of people that I like and it's awesome.

Here's a pic of them all together:

Tuesday Nov 27

It wasn't "talking to a chair" weird, but it was weird

Ok, this was a weird one. It started early - I mean stupid early, being shaken awake by someone I was punching the crap out of in a dream. Yes, as I said .... weird.

It was about a half hour before I had to get up, so I got up anyway. Got the kids' lunch done, then some garbage done. Then the recycling ... and I still had about a half hour left, so I did a load of laundry... I was a machine. Weird.

After getting the kids to where they needed to be, got this done for five rounds:

8-10 deadlifts ~ 150 pounds. Yeah, I know I need a new bar. On the menu for tomorrow.
20 two handed kb swings - 50 lb bell used
10 Kb cleans each side
10 step ups each side, holding 30 lb dbs in each hand
20 feet up push ups
10 hanging knee tucks

Yeah, what was even odder was, while at work, showed someone how to do a banner for the top of a blog - they scrolled down and chuckled. Then they challenged me to do 20 feet up push ups. Just 20.

I popped them off like nothing else. Meh - no worries, I said. No worries.

People around us were impressed, though. Seems I now have some street cred, too.

I totally looked like this today ... lolz

Monday Nov 26

Please notice the cheap vinyl weights with duct tape. It makes the bottom pic funnier.

Yeah, Monday.

I got up and got everyone where they needed to be - and got some training in. The following done four rounds using the 40 lb bell throughout was a worth testimony to today.

10 KB Goblet squats
20 two handed KB swings
10 KB cleans
20 feet up push ups
10 TRX body rows
10 hanging knee tucks

Feeling in a bit of a rut of late, wanted to get to Grappling at Parabellum MMA, but by the time I remembered, was too late in the day. Then I thought about doing a short run and ran out of steam, man. Humph. Not good.

Did get a short conversation in with Matt W over Facebook about getting a longer bar for Christmas. I'mma have to point out I have to go dirt freaking cheap on the bar - he recommended Rogue fitness' website. The stuff there looked really cool, but I have basically no budget. I did let Matt know that in speaking to the dude at Play it Again Sport that I should wait until today to come and look.

On the way home from work I saw a few spin lock cheapo 7 foot bars for 45 bucks today. I'll pick one up Wednesday after I get paid. 

Saturday and Sunday

 

 

 

 

Won "Ironman" in 2012; thanks, kettlebells and lots of training

Saturday was gymnastics with my boy morning, then being reminded that Saturday night was the banquet for my rugby club. For some, that banquet is the social event of the year. For me, I'm sort of tired of being verbally and silently upbraided for going, as I'm always going solo. My dear sweet wife went once, long ago. Once.

Yeah, yeah, I know "it's changed" ... but it's hard to convince someone who doesn't see any changes when ever she does show up to events like the games, the after games and hears about rampages at the other events. To be honest, I usually leave after the speeches are done.

I left a little later than usual this year, as I was hauling around the trophy you see above. The "Ironman" Award. Some really good people listed on that trophy - I'm pretty close to being the oldest on it, but I'm not sure. Given to the most dedicated and most consistent in the club for the year. I'm crediting the training you can read about on this blog for that particular title. Lots of training after, before and during the season makes me a lot harder to be injured, too sore or just not fit enough.

I'mma keep that in mind for 2013.

In any case, Saturday morning was me chasing my boy around then home for a nap.

Sunday was a mess of a day - I wasn't fit to be around humanity. I cleaned up for later in the day, but it required a lot of showering and naps. Everyone got to their appointed events, I just felt like living death. Must have been something I ate. I did get a chance to stretch and just move a little in the afternoon, and I did watch the Toronto Argos win the 100th Grey Cup online. That was nice.

I went to bed way early in the hopes that life would be better Monday.

Friday Nov 23

Had to vamoose quickly - get ready to present to a bunch of teachers during a PD Day. I'm cool, my mom says so.

Got this done for four rounds, used a 40 lb bell throughout.

10 goblet squats
20 two handed swings
10 kb cleans
20 feet up push ups
10 TRX body rows
5 hanging knee tucks

s'all good. Off I go.

Thursday Nov 22

Obama and McKayla aren't impressed.

I got this done before work for five rounds - took about a half hour:

10 goblet squats (40 lb bell used)
10 TRX rows
20 feet up push ups
20 kb two handed swings (4 lb bell used)
10 bicep curls (25 lbs used)
10 hanging knee tucks

I was pretty impressed that I got this done for five rounds in about 27 minutes. I just kept moving, at what I thought was a slow pace, but I guess not.

Rest of the day was not bad - ham and eggs for breakfast, a lot of water and my parents picking up two of my kids for a PD day sleep over at the end. Not too shabby.

Wed Nov 21

Horrible day. Let's move on.

Monday and Tuesday Nov 20

Monday was a wash - too much stuff coming out of my nose with a slight fever and a lot of sore muscles just said "Take today off". Why risk pulling something when you are sick. No thanks, been there, done that.

I did some stretching and soaked in a bath to get the knots out.

Tuesday, I entered my garage gym, only to recall that my wife's vehicle was in there. It made for a squishy workout, but I got it done. Four rounds of this, using a 40 lb kettlebell:

20 two handed kb swings
10 kb cleans each side
20 feet up push ups
10 hanging knee tucks

I banged the crap out of my knees on the car - I'm pretty sure there will be bruises later. Now ... on to Tuesday and work!

Friday, Saturday and Sunday Nov 18

Friday was a kettlebell day. I got this done two rounds with the 40 pound bell...

30 OH swings R
30 OH swings left
30 alternating cleans
30 TH swings
30 secs Mountain Climbers
30 snatch LH
30 sec figure 8’s
30 snatch RH
30 TH swings
10 hanging knee tucks
20 feet up push ups
30 bw squats

 I'll say it again ... there is a major difference between the 30 and the 40 pound bell that goes way beyond the ten pounds

Saturday was a running around with my boy in gymnastic class. That is cool, except there was a lot of sick people there and my boy had the sniffles. In the afternoon, I got re-elected to the local branch executive for rugby. I'm hoping this helps the club get back to the league it was in three years ago.

I got home from that and had to take the youngest in ... confirmed an ear infection. Ugh.

Sunday I did another running around in my garage session with my two youngest children. They are way more awesome than I deserve. With half the family on antibiotics, it's hard not to think that I am going to be sick and some point. Sleep, lots of fluids, excessive hand washing and exercise is on for me in the next few days...

Wed and Thursday

No animals were harmed. Copyright law ... maybe

Wednesday I had intended to be a stretch and rest day - until I got called into work early. Which, kinda put my plans on hold. Boss comes first.

Diet was pretty good for the day - need more water, though

Thursday I got this done three rounds before getting to work.

30 th kb swings
10 kb cleans
10 kb snatches
10 TRX body rows
20 feet up push ups
10 hanging knee tucks

I did see a youtube video about what an alternating KB clean is supposed to look like - I was doing it more or less correctly, just inefficiently. Meh, you live and you learn. Work these days is a slow drag, but at least it's slow.

Checked my registration for the Santa 5k - I'm in for that one. The pic is from last year  - seems there is a deal on for the pictures right now. I was talking to people about this race yesterday. I do have to get myself set up for the Resolution run. I also got an message about someone training with me in the mornings. Company. That'd be cool.

Other than that ... oh yeah ... in the evening got to Parabellum MMA for an hour workout. Had to get going by the end of it, as I'm the only healthy on in my house at the moment. I'll do a post for it later on today. Hopefully everyone's cold mellows out this weekend, but no guarantees in life.

Tuesday Nov 13

Got this done in the revamped garage for three rounds, taking about a half hour:

30 TH KB swings
20 kilo bell used
10 kb cleans
10 kb snatches
20 feet up push ups
10 hanging knee tucks
5 chin ups
10 barbell squats (woo hoo! I went light ... 100 lbs?)
10 db bicep curls 20 lbs used

 I'm pretty sure I want to tell people that I did the curls while standing right in front of the squat rack... but since there was no one else in my garage, I figure that's ok.

The rest of the day was pretty cool, too. Got home early enough to get a load of stuff done, including a visit to Parabellum MMA. They had a deal going on 30 days for 30 bucks. So, I went for it. I'll go and get a review written up here sometime by the end of the weekend. I'm stoked, man.

Monday Nov 12

And so ... I changed the gym, if only because I was getting sick of not using the bench for anything other than a dust collector. I got that in a spot where I can use it, and the squat stand, too. Not sure where the pic is that I took this morning, but I'll get one on here shortly.

After moving stuff around, I checked the time and had 25 minutes to get a workout done. I went with an old standby:

10 barbell deadlifts (oh, did they feel good)
10 TRX body rows
20 feet up push ups
20 KB swings with the 40 lb bell
10 Db flies 25 lb used
10 bicep curls 15 lbs used
10 hanging knee tucks

Back to being able to do flies and dead lifts all in one day ... that was priceless. Still a little squishy, but at least I got things to places Where they can be used.

Friday, Saturday and Sunday Nov 11

Lest we forget. Friday was supposed to be a relaxing day, but it wasn't.
I tried to start it off right with this three times:
20 kb swings
10 Kb cleans each side
10 kb snatches
20 feet up push ups
10 TRX body rows
5 chin ups
10 hanging knee tucks

 It was a decent start, but after that ... well... My boss brought in chilli. It made me pretty gassy, though. Not good for my massage later in the day, man.

Massage therapist commented on how relaxed my legs were. Which was nice.

Saturday I chased my boy around the gymnastics place for an hour, then had a really long nap. We all hung out and had a great day doing as little as possible.

Sunday ... well, Sunday I tried to get him tired by running around in the gym, which met with some success. He's getting better on the balance beam and somersaults. Listening ... not so much. I did a lot of body weight squats, balance beam walks, push ups, planks and chin ups/hangs/hanging knee tucks. I was sweaty, he was just wound up. We went for a drive and he napped.

I also planned out a redesign for the gym that I will make happen on Monday.

Wed and Thursday Nov 8

There's something I just can't kick - lots of stuff in my sinuses and head; makes sleeping rather complicated.

Ugh. I rested for these two days, as that what I thought my body would need - I will get back at it ASAP. Friday for sure.

Tuesday Nov 5

Election day in the states. I trained instead of freaking out at the television all day. I used the 50 lb bell for both sets of this, but used to 30 bl bell for the snatches. I just can't get past that block yet.

she's heavy, yo.

30 OH swings R
30 OH swings left
30 alternating cleans
30 TH swings
30 secs Mountain Climbers

30 snatch LH
30 sec figure 8’s
30 snatch RH
30 sec figure 8’s
30 TH swings

It took me about a half hour to get this done. 

At the end of it, couldn't help but make the observation that there was a significant difference between the 30 and the 50 pound bells. Not that it wasn't obvious, it just had never occoured to me.

 But at the end of this workout, I was smacked upside the dead with that.

Monday Nov 5

Time flies

I made it through today - scratching and biting and fighting the whole way. Motivation has never been my issue - never. I can get through a workout, just about any workout or session or whatever; I'm in decent shape and I know that I can get most things done.

Time. Time is my issue. Will be the issue for a while. Like for the next few decades.

I got home from dropping my kids at school and was faced with a sink full of dishes and a bunch of bills that needed to be be taken care of; lots of toys on the floor, lots of this and that. But I got this workout done three times before I had to rush off to work. Work - one issue I'm having with myself is having enough money when I retire. Yet another aspect of time.

All with the 40 lb bell

30 two handed swings
15 kb cleans
10 kb  snatches
5 chin ups
20 feet up push ups
10 TRX body rows
10 hanging knee tucks

Took me about a half hour to get that done. I know it isn't enough, really. I know I need to get on a mat, really. I know I need a lot of stuff to get ready for things I'd like to do.

It's all about time, really.

Sat and Sun Nov 4

Both of these days had to volunteer at a swimming event. Lots of people being ... well ... swimmers.

Being tired didn't help. Need to get on my diet and get back to training.

Wed Oct 31, Thurs Nov 1, Fri nov 2

Wednesday I did this for three rounds before getting off to work:

20 th swings
20 feet up ush ups
10 hanging knee tucks

After work, I chased ghouls and whatnot off of my property with candy after chasing my own kids to the neighbours to scare them.

Thursday and Friday were both off days  - just too sore and exhausted. Slept both days instead of training. Seriously .... tired.