Rest Week Day One & Two

As mentioned before on Monday (Day 1 of the rest week, Day 22 overall) I did Yoga. Today (Tues.) I did the following, which is called Core Synergistics. Synergistics means working multiple muscle groups simultaneously.

Stacked Foot/Staggered Hands Push-ups (max)
Banana Rolls (5 sec count each position for 2 passes)
Leaning Crescent Lunges (24 reps)
Squat Run (60 seconds)
Sphinx Push-ups (max)
Bow to Boat (5 reps)
Low Lateral Skaters (20 reps)
Lunge & Reach (2 minutes)
Break
Prison Cell Push-up or Burpee (max)
Side Hip Raise (20 reps per side)
Squat X Press (30 reps)
Plank Run to Chaturanga Run (60 seconds)
Walking Push-up (4 reps each direction)
Superman/Banana (60 seconds)
Lunge Kickback Curl Press (20 reps)
Break
Reach High & Under Push-ups (max)
Steam Engine (50 reps)
Dreya Roll (max)
Plank to Chaturanga Iso (60 seconds)
Halfback (60 seconds)
Table Dip Leg Raise (60 seconds)
Cool Down.

If anyone wants to know what these names mean and what to do for any exercise e-mail me or leave a comment. Pics go up next Monday . . . .

Day 15-21

Well finished my third week and got six workouts in! Now is my 'rest' week. Monday is Yoga and I'll post Tuesday's workout after the fact. Still going . . .

Days 8 through 14

I just finished my second full week. I did pretty well. I improved on every exercise by either weight or reps. I did miss my Legs & Back workout because I played 3 hours of basketball the night before and just couldn't do anything more to my legs. I got 5 workout days in (not including the basketball), and I just finshed my hour stretch session minutes ago. Man, I feel good after doing that.

This coming week is another repeat of the last two weeks. I'll try to get all six workout days in this time. Then the next week I'll post daily again as I go into my "rest week". Not very restful, trust me. LOL. Hope all is well with everyone.

PS-After the rest week I'll take the 30 day pictures and see if there's much change yet.

Also, when playing basketball I am back to being able to grab the rim, which it's been a few months since that has been possible. (I think it has to do with the exercises and the stretching). Hopefully by the end of March I'll be able to dunk again (which I was FINALLY able to do last August, but then stupidly let life get in the way of me keeping shape and haven't been close since).

Day 6 & 7

Day six was a rest day and today (Day 7) is sort of one also. I do a stretch routine that lasts about 50 minutes of just stretching. It's amazing how good you feel afterwards. For the next two weeks I will just be repeating this first week's workout so I will only post at the end of the week to report how I did as far as improvements and/or missed days. (Which won't happen, right!)

Day 5

Another day. I did Legs & Back today. Here's the breakdown:

Balance Lunges: 15 each leg
Calf Raise Squats: 25@15lb dumbells
Reverse Grip Chin-ups: 10 (5 reg, 5 assisted)
"Super Skaters": 25 each leg
Wall Squats: 90 seconds
Wide Pull-ups: 10 (3 reg, 7 assisted)
Stepback Lunges: 15 each leg
Side Lunges: 24
Close Grip Pull-ups: 8 (3 ref, 5 assisted)
Single Leg Wall Squats: 0 (I skip this exercise because of my knees)
Single Leg Press: 20 each leg
Switch Grip Pull-up: 10 (6 reg, 4 Assisted)
BREAK
3-Way Lunges: 15 each leg
"Sneaky" (Toe) Lunges: 20 each leg
Revers Grip Chin-ups: 10 assisted
Chair Pose: 2 reps of 30 seconds each
Rolling Lunges: 20 each leg
Wide Pull-ups: 10 assisted
Groucho Walk: 45 seconds
Calf Raises: 45@20lb dumbells
Closed Grip Chin-ups: 10 assisted
80-20 Speed Squats: 25 each leg

Then I did that stinkin' ab routine. Still 15 reps per exercise.

This one was tough. I faded near the end of the workout due to fatigue, but not so much my muscles as my mind. I worked a 13 hour day today on set, but I won't let that stop me . . . right?

Until tomorrow . . .
P.S. - thanks for those who have commented, both on here and through e-mail. I appreciate it.

Day 4

I had a shoot day for work today, which translates to me being in the studio by 6:30am and not getting home until 7pm. BUT I did my workout anyway! I can't lag behind this early on. Today was a yoga routine. I only did 45 minutes instead of the insane 1.5hours that the routine is normally. Yoga is MUCH more difficult than one might imagine. Anyway, I mainly did the half routine due to my long day on the soundstage, but as I get further into my workout habits and my body reacts better I should be able to do that or any other routine to its fullest even on days I work. For those who don't know I work freelance in film and commercial production, so my work varies. Anyway, another day down . . . .

146 to go! LOL

Day Three

Today was Shoulder & Arms. Every three exercises make up a cycle. You do each cycle twice, resting for 45 seconds before the next set of three. (Note: all exercises with weights are done with dumbells, so the weight listed is the weight in each hand) Here's how I did:
Alternating Shoulder Press: 10@20lb both rounds
In & Out Curls: 16@20lb both rounds
Tricep Kick-backs: 12@20lb first round, 10@20lb second round
Break
Deep Swimmer Press: 10@15lb both rounds
Full Supination Curls: 10@20lb both rounds
Chair Dips: 25 reps both rounds
Break
Upright rows: 10@20lb first round, 10@25lb second round
Static Arm Curls: 16@15lb first round, 16@20lb second round
Flip-Grip Triceps: 10@15lb first round, 12@10lb second round
Break
2-angle Shoulder Fly: 16@10lb both rounds
Crouching Curls: 10@15lb both rounds
Lying Down Tricep: 10@20lb first round, 9@20lb second round
Break
Straight Shoulder Fly (in & out): 16@10lb both rounds
Congdon Curls: 10@20lb both rounds
Side Tri-rises: 15 (left & right side) both rounds

Then I did that stupid Ab routine, which sucks (meaning it's hard and it hurts, which actually means it's good). I do the 11 exercises @15 reps each (except the last is 40). My goal is to hit all of them @25 reps.

Still sore from Monday and now legs are sore from yesterday! Whoo-hoo, this is fun!

Day Number 2

I did my plyometric workout today. That's jump training. I'd give the actual workout, but most of the exercise names wouldn't make much sense unless you know what they are already. (names like Jump Squat Switch Pickups). The jist of the workout is that it is timed routines that all involve jumping in some form or another. It's an hour long workout and was pretty freakin' brutal.

P.S. - I am SORE from yesterday!!!

First workout

I thought I'd post my actual workout for a couple of reasons. It'll make me stay accountable, so I actually do my workouts. And a couple people through e-mail expressed interest in getting in shape along with us (albeit without getting online). So this workout can be cut in half or modified, or done with a lot more intensity, depending on where you're at. One does the first round in the order it appears here then repeats the second round with the wide pull ups first and the standard push-ups second, etc. 45 second break every fourth excercise. It takes about an hour, then the ab workout is 15 minutes. (The first number is the first round, the second listed is the next time around)

Standard Pushups 10 /15
Wide Pull-ups 5 / 7
Military Push-ups 10 / 10
Reverse Grip Pull-ups 5 / 7
Wide Push -ups 10 / 15
Closed Grip Pull-ups 5 / 7
Decline Push-ups 10 / 10
Heavy Pants (weights) 10@ 30lb dumbells /12@30lb dumbells
Diamond Push-ups 10 / 10 (on knees)
Lawnmowers (weights) 10@35lb dumbells / 10@35lb dumbells
Dive-Bomber Push-ups 10 / 10
Back Flys (weights) 8@30lb dumbells / 10@30lb dumbells
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Total pushups: 130 push-ups Total Pull-ups/Back excerises: 89 reps

Ab Workout: 10 excercises 15-20 reps each with a 40 rep "Mason Twist" as the tenth.

One day down . . . 149 workout days left . . . OUCH!

Hopefully these number will improve drastically over the next few months. My goals for this workout is to be doing 25 reps on each of the push-up exercises for each round and 15 reps on each of the pull-up exercises for each round. We'll see . . .

Just adding the other before pics

The Before Measurements

Here's the beginning of the end for Flabby Chad. Here are the major measurements we took. You'll have to go to his site for his info . . . and to make fun of him. Let the war of words and pictures begin.

Weight: 178 lbs.
Waist: 34 inches
Hips: 40 inches
Chest: 39 inches
Neck: 16 inches
Thigh: 25.5 inches
Biceps: Right: 13.5 inches Left: 13.25 inches

My actual goal is to gain weight and reach between 195 and 200. Obviously the weight gain is planned to be from MUSCLE gain not fat gain!

Just a point to remember. The competition is based on who makes the biggest gains and changes, percentage-wise. We obviously can't go off of who simply looks the best . . . that's just not fair to poor Chad . . . hehe.

The smack talk is motivation, nothing more. lol.

Clarification

So, the 'weigh in' and measurments and pics all come on this Friday (the 5th). But I also wanted to clarify what my blog title means. It seems some people have read it as I'm an animal let loose or something . . . funny, but not the intention. I am physically loose in the cage . . . as in my ribcage and midsection is loose. Just FYI. Anyway, look for the pics and stuff this weekend. Thanks for those who have responded, either through here or e-mail.