I was sweating freely and pushing my anarobic threshold - I felt like I was playing pickup basketball or doing wind sprints. It was a great feeling - I encourgae this - it works out the whole body.
Here's what I did tonight:
Thursday, January 10, 2013
Fantastic Workout
I'm very excited about the workout I did. I wanted to incorporate a workout that taxed my cardio system. So, I developed a circuit for the kettlebells (with a couple of other exercises)
I was sweating freely and pushing my anarobic threshold - I felt like I was playing pickup basketball or doing wind sprints. It was a great feeling - I encourgae this - it works out the whole body.
Here's what I did tonight:
I was sweating freely and pushing my anarobic threshold - I felt like I was playing pickup basketball or doing wind sprints. It was a great feeling - I encourgae this - it works out the whole body.
Here's what I did tonight:
Wednesday, January 9, 2013
Adapting workout plan -- become a lean, mean fighting machine
As I go, I am learning about working out. There is a lot said about resting between workouts. Also, there is a lot out there about combining different types of exercises for greater benefit. So, here's what I'm proposing for myself, we'll see if it works.
I will maintain my six day workout plan but modified as follows:
Althernate a Strength routine with kettlebells and free weights with a off day of bodyweight/cardio exercises. Part of what I'm drawing on is my expereince in the Army. At the end of basic I had lost 35 pounds, was down around 195 to 200 and could do almost 100 pushups, over 100 situps and run 2 miles in just over 12 minutes. I've never been in that kind of shape since. They got me there in eight weeks. Mix into each day some cardio - run, bike, swim, jump rope, etc (plus there is the cardio from the kettle bells).
The plan was simple, you just did everything the Drill Sergeant told you and you lost weight and got in shape. Here's what they did.
We were in bed by 9, up at 4:30 (I got up at 4 to shave and prep early). We walked almost everywhere. We hiked with packs several times a week - out to the rifle range or to some other training location. The hikes lasted anywhere from a mile to 8 or 10 miles (we only did a couple really long hikes). We did pushups every day, but had formal PT in the mornings which included light running, lots of body weight strength training (Push ups, situps, crunches, pullups, and stretching). We did everythint to muscle failure (something that is discouraged by most modern guru's of workouts).
At the table, I was only allowed one piece of bread a day, no snacks except a piece of friut, and we ate three, good meals a day - well rounded - with lots of vegetables and greens.
When this was over, I was lean and ready for action - yup the proverbial lean, mean fighting machine!
So, that's what I'm going to do now - to develop a base, I'm going to walk/bike/run and do kettlebells.
I'm going to push away from the table and eat three, good meals a day with some healthy snacks in between.
I bet I can lose 30 to 40 pounds in eight weeks - so, talk to me the first week in March and see how I did.
Go
confidently in the direction of your dreams. Live the life you have imagined.
Henry David Thoreau
Henry David Thoreau
I will maintain my six day workout plan but modified as follows:
Althernate a Strength routine with kettlebells and free weights with a off day of bodyweight/cardio exercises. Part of what I'm drawing on is my expereince in the Army. At the end of basic I had lost 35 pounds, was down around 195 to 200 and could do almost 100 pushups, over 100 situps and run 2 miles in just over 12 minutes. I've never been in that kind of shape since. They got me there in eight weeks. Mix into each day some cardio - run, bike, swim, jump rope, etc (plus there is the cardio from the kettle bells).
The plan was simple, you just did everything the Drill Sergeant told you and you lost weight and got in shape. Here's what they did.
We were in bed by 9, up at 4:30 (I got up at 4 to shave and prep early). We walked almost everywhere. We hiked with packs several times a week - out to the rifle range or to some other training location. The hikes lasted anywhere from a mile to 8 or 10 miles (we only did a couple really long hikes). We did pushups every day, but had formal PT in the mornings which included light running, lots of body weight strength training (Push ups, situps, crunches, pullups, and stretching). We did everythint to muscle failure (something that is discouraged by most modern guru's of workouts).
At the table, I was only allowed one piece of bread a day, no snacks except a piece of friut, and we ate three, good meals a day - well rounded - with lots of vegetables and greens.
When this was over, I was lean and ready for action - yup the proverbial lean, mean fighting machine!
So, that's what I'm going to do now - to develop a base, I'm going to walk/bike/run and do kettlebells.
I'm going to push away from the table and eat three, good meals a day with some healthy snacks in between.
I bet I can lose 30 to 40 pounds in eight weeks - so, talk to me the first week in March and see how I did.
Tuesday, January 8, 2013
Workout lighter on a sick day - make you feel better
So, in spite of being sick with some sort of sinus plague, here's what I accomplished today. I hope for a good result tomorrow.
I using moderate weights and more reps to build endurance and strength, to increase joint strength and to toughen up for injury resistance - also, for endurance, I did a set of steps today - 5 reps
I using moderate weights and more reps to build endurance and strength, to increase joint strength and to toughen up for injury resistance - also, for endurance, I did a set of steps today - 5 reps
Nutrition
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday, January 6, 2013
Executing a Plan to achieve fitness goals
I joined the forum, Beginner Triathlete today. They have tremendous resources for training and nutrition. I set up a six month program to get ready to do an Olympic distance triathlon (1500 meter swim, 26 mile bike, 6.2 mile run). Its a lot of fun - they call it From Couch to Olympic [Triathlon]. So, I began with walking today. They laid out a plan to go from walking to running. Also, I will be working in the bike, soon. The swim will have to wait a little, but the kettlebells will strengthen the same muscles and add endurance as well.
They also offer a free training log, so I just copied it and put it here. There is also an area to keep track of your physical development.
As you can tell, I'm excited about these new tools to help reach my goals.
 |
| |||||
| ||||||
 First day of my couch to olympic tri workout - did 35 minutes of walking, on hilly ground, and then 25 minutes of strength/anarobic training with KB |
 |
Saturday, January 5, 2013
Great Workout
Today was a hard day - heavy weights with lower reps, except the swings
Started out with three sets of swings with the 24kg KB. Did 25, 26, 25 for 76 swings - great work load.
Then, I moved onto the clean and jerk. I was able to increase my reps. 5, 6, 5 reps with two 20kg KBs, again, increasing my work load and reps.
Then, I did dead lifts. I moved up to 24kg KB since I did 3 sets of 10 last time with the 20kg bells. I still did a lot of reps, 10, 11, 10 with the heavier bells.
I warmed down with 16 more reps with the 24 kg KB.
I closed out with sit ups and active stretching.
We'll see how I feel tomorrow. If you are following along, the best thing I can tell you is make sure you are doing the techniques right. I find that if my posture is good, my back is strong, and I use my hips, I can drive the kettlebell and I don't feel the stress on my lower back. I still have work to do on the clean and jerk, but the swings feel solid and so do the lifts. It's all about keeping a strong, tall core.
All the best,
Bob
Started out with three sets of swings with the 24kg KB. Did 25, 26, 25 for 76 swings - great work load.
Then, I moved onto the clean and jerk. I was able to increase my reps. 5, 6, 5 reps with two 20kg KBs, again, increasing my work load and reps.
Then, I did dead lifts. I moved up to 24kg KB since I did 3 sets of 10 last time with the 20kg bells. I still did a lot of reps, 10, 11, 10 with the heavier bells.
I warmed down with 16 more reps with the 24 kg KB.
I closed out with sit ups and active stretching.
We'll see how I feel tomorrow. If you are following along, the best thing I can tell you is make sure you are doing the techniques right. I find that if my posture is good, my back is strong, and I use my hips, I can drive the kettlebell and I don't feel the stress on my lower back. I still have work to do on the clean and jerk, but the swings feel solid and so do the lifts. It's all about keeping a strong, tall core.
All the best,
Workout taking shape - but am I? Goal review
I think my workout schedule is coming together.
Looks like the best way to do this is to vary over three days and then take a day off. So, I'm going heavy, moderate, heavy on the kettlebells. Then, I take a day off. Then back on the schedule again.
I was able to increase reps and weight on the third day. This probably means that I was under 80% on the first heavy day (I am going for three to five reps at 80% of my max on the clean and press and the dead lift. On the swings, I am going trying to do enough reps to equal the kg of the KB. This is an intriguing idea a friend of mine mentioned. At once, it increases your weight and your endurance at a given weight. So, you are adding a greater workload as you get stronger.
On light days, I do as many snatches as I can and as many swings as I can with a lighter KB, around 16kg for now. After a month or so, I'll increase that to a 20 kg KB.
Also, on the light days, I'm doing sit ups and on the heavy days I'm doing pushups - I may think about reversing that. As I get stronger, I will incorporate more exercises as well as free weight exercises.
I do active stretching (moving while stretching) each day.
So, my goals are as follows:
1. Lose appx. 75 lbs.
2. Get my waist down to at least a 34.
3. strengthen my arms and upper body so that I can do 25 pullups
4. be able to run a 10K at 6 minute miles or less
5. be able to bike 26 miles at appx. 18 to 20 mph
6. be able to swim 10 hundred intervals on 1min 10 sec doing freestyle
7. be able to hike 20 to 30 miles with a moderately heavy pack on the AT in three days
8. Canoe and kyack whitewater
9. Shoot a 120lb long bow for an entire FITA round and/or Field/hunter round
10. Get rid of my c-pap
11. Get off blood sugar, blood pressure and other medications
12. live a healthy lifestyle
I would like to accomplish these things over the next 12 to 24 months.
I will break each down in future blogs - all goals should be measurable and specific.
Next time, I will talk more about the diet that we are following - for now, just so you know, we are following the Sonoma diet. See http://www.sonomadiet.com/public/index.aspx for more information
Looks like the best way to do this is to vary over three days and then take a day off. So, I'm going heavy, moderate, heavy on the kettlebells. Then, I take a day off. Then back on the schedule again.
I was able to increase reps and weight on the third day. This probably means that I was under 80% on the first heavy day (I am going for three to five reps at 80% of my max on the clean and press and the dead lift. On the swings, I am going trying to do enough reps to equal the kg of the KB. This is an intriguing idea a friend of mine mentioned. At once, it increases your weight and your endurance at a given weight. So, you are adding a greater workload as you get stronger.
On light days, I do as many snatches as I can and as many swings as I can with a lighter KB, around 16kg for now. After a month or so, I'll increase that to a 20 kg KB.
Also, on the light days, I'm doing sit ups and on the heavy days I'm doing pushups - I may think about reversing that. As I get stronger, I will incorporate more exercises as well as free weight exercises.
I do active stretching (moving while stretching) each day.
So, my goals are as follows:
1. Lose appx. 75 lbs.
2. Get my waist down to at least a 34.
3. strengthen my arms and upper body so that I can do 25 pullups
4. be able to run a 10K at 6 minute miles or less
5. be able to bike 26 miles at appx. 18 to 20 mph
6. be able to swim 10 hundred intervals on 1min 10 sec doing freestyle
7. be able to hike 20 to 30 miles with a moderately heavy pack on the AT in three days
8. Canoe and kyack whitewater
9. Shoot a 120lb long bow for an entire FITA round and/or Field/hunter round
10. Get rid of my c-pap
11. Get off blood sugar, blood pressure and other medications
12. live a healthy lifestyle
I would like to accomplish these things over the next 12 to 24 months.
I will break each down in future blogs - all goals should be measurable and specific.
Next time, I will talk more about the diet that we are following - for now, just so you know, we are following the Sonoma diet. See http://www.sonomadiet.com/public/index.aspx for more information
Thursday, January 3, 2013
Heavy Workout day - still struggling with diet
Great workout with Kettlebells today.
Warm up with active streatching. Then did three sets of swings - moved up to a 24kg KB, and added swings - 3 sets x 20.
Next, clean and press with 2 - 20 kg KB, 3 sets (3, 3, 5)
Third, did 3 sets, 10 dead lifts each with 2 - 20 kg KB.
Closed out with some stretching and then one last set of swings with a 20 kg KB x 21 reps.
All in all, a good workout, I feel it all over, all major muscles, especially core muscles. I was excited about doing more swings with heavier KB, but it aftected my clean and press performance for the first two sets. I improved the last set by working on form. Better form for the clean and press got me more under the KB's and I used my legs more in the lift.
Diet, however, was not great again today. Breakfast was fine, but lunch we went for fast food burgers and dinner we had chinese food. Most likely, I'll have had too much sodium, sugar and fat today. But, I hope I didn't overeat. We'll see tomorrow morning with the weigh in.
Good night.
Warm up with active streatching. Then did three sets of swings - moved up to a 24kg KB, and added swings - 3 sets x 20.
Next, clean and press with 2 - 20 kg KB, 3 sets (3, 3, 5)
Third, did 3 sets, 10 dead lifts each with 2 - 20 kg KB.
Closed out with some stretching and then one last set of swings with a 20 kg KB x 21 reps.
All in all, a good workout, I feel it all over, all major muscles, especially core muscles. I was excited about doing more swings with heavier KB, but it aftected my clean and press performance for the first two sets. I improved the last set by working on form. Better form for the clean and press got me more under the KB's and I used my legs more in the lift.
Diet, however, was not great again today. Breakfast was fine, but lunch we went for fast food burgers and dinner we had chinese food. Most likely, I'll have had too much sodium, sugar and fat today. But, I hope I didn't overeat. We'll see tomorrow morning with the weigh in.
Good night.
Subscribe to:
Posts (Atom)