Catching Up Since Wednesday

Just some quick clarification - Last posting was labeled "Thursday" but that was because it was after Midnight - those workouts were from Wednesday.

Soooo since then -

Thursday - no workout other than volleyball that night because from 1pm to about 8pm I spent the day helping a sister in our ward move out of her storage unit and apartment. I figured that counted. ha. Then is saw USC LOSE to Oregon State!!!! :-( And then went and played volleyball, taking my aggression out on the ball, resulting in mostly too long of kills. haha.

Friday - No cardio in the AM - legs were still feeling the Wednesday anaerobic training and all the moving/volleyball. PM I did Chest & Back instead of Legs & Back for the same reasons I didn't do cardio in the morning.

Saturday - Saturday was pretty much shot with going with my fam to a kids sale out at Oaks Park, then I had a writing meeting for most of the afternoon, followed by mi esposa going to the RS Broadcast that night. Short version - no Kenpo or Cardio.

Sunday - rest

Monday (today):
This morning I did Speed Conditioning down at the football pitch as follows:

WARM UP - stretch and jog 1 lap around track

- Hollows – Sprint 20m @ 80%, 20m cruise and sprint 20m @ 80% - build to
100% over the 8 sets.

- 3 tuck jumps (knee to chest) into a 5m sprint 45 sec recovery *3 reps * 3 sets with
90 sec rest between each set.

- 3 x 5 reps of 25m sprints from different positions off the ground. 45 sec rest
between reps and 90 sec between each set.

- 2 x 6 reps of 40m sprints from different positions off the ground with a step.
45 sec rest between reps and 90 sec between each set.

- 2 x 5 reps of 5m sprints from the get- up position then 5m lateral shuffle pick up a
ball jump over a tackle bag for 30m sprint.

COOL DOWN - stretch, jog to walk one lap around track.

These anaerobic and speed conditioning routines are geared towards rugby players, hence the "picking a ball and jumping over a tackle bag". I don't have a rugby ball (yet) and no tackle bag, so I just jumped over an imaginary bag. But I think I'll start bringing my soccer ball for the drills that require a ball. Most of these sprints would normally require you to be carrying the ball, so until I get a rugby ball I'll use the soccer ball.

Tonight I will do my Chest, Shoulders, Triceps routine.

. . . Later that night. :-)

Slow Motion 3-in-1 Push Ups - 12 reps + 9 bonus military pushes
In & Out Shoulder Flys - 16 reps w/20lb dumbbells
Chair Dips - 45 reps
Plange Push Ups - 11 reps
Pike Press - 16 reps
Side Tri-Rises - 25 reps each side
Floor Flys - 20 reps
Scarecrows - 12 reps w/20lb dumbbells
Overhead Tricep Extensions - 8 reps w/50lbs
2 Twitch Speed Push Ups - 12 fast/9 slow
Y Press - 10 reps w/30lb dumbbells
Lying Tricep Extension - 12 reps w/25lb dumbbells

BREAK

Side to Side Push Ups - 16 reps
Pour Flys - 12 reps w/15lb dumbbells
Side Leaning Tricep Extensions - 10 reps w/25ld dumbbells
One Arm Push Ups - 5 reps (no knees)
Weighted Circles - 25 reps w/10lb dumbbells
Throw the Bomb - 12 reps w/ 25lb dumbbells
Clap Push Ups - 10 reps (no knees!)
Slo-Mo Throws - 11 reps w/ 15lb dumbbells
Front 2 Back Tricep Extensions - 10 reps w/25lb dumbbells
Weighted Balance Push Ups - 10 reps w/15lb dumbbells
Shoulder Shrugs - 20 reps w/35lb dumbbells
Fly_Row_Press - 10 reps w/20lb dumbbells
Dumbbell Cross Body Blows - 40 reps w/20lb dumbbells

COOL DOWN

I killed it tonight! I was pretty stoked I improved in every single exercise except F 2 B Tri Ext, which I matched last weeks - but with true form this week. I even added Shoulder Shrugs to the routine. I was pretty excited how good I felt and even did the full Ab Ripper routine afterwards (15 reps every exercise, except 40 reps for the Russian Twist). Great night!

We'll see how I feel en la manana. . .

Killer day - Anaerobic with Back/Biceps routine

So I have changed up my AM workout. Instead of doing the Cardio X routine from P90 X as my morning workout I am going to start incorporating anaerobic and conditioning drills instead. So this morning I did an anaerobic session down at the college track.

I ran 200m within 40 seconds - rested 20 seconds - ran 100m within 20 seconds - rested 40 seconds and repeated. I did 9 circuits, 1 shy of my 10 circuit goal. I could feel a cramp coming on so I sprinted my last 100m at full speed and even after the previous 9.5 circuits I was able to sprint 100m in 16 seconds . . . not too bad.

So it was a total of 2700 meters sprinting in a matter of about 10 minutes. As one could imagine that hurt. haha. But there is such a big difference between actually getting out and running versus any other type of stationary cardio, meaning self contained in a room. I think this will really sky rocket my conditioning.

Mondays I will do speed conditioning in the morning, lift in the afternoon/evening.

Tuesdays Plyo (speed/vertical training) in morning, basketball in evening

Wednesdays anaerobic conditioning in morning, lift in afternoon/evening

Thursdays Yoga in morning, volleyball in evening

Fridays Cardio X in morning, lift in evening (my Friday lift is a Legs & Back routine, so I decided to skip any heavy duty running or speed drills, etc. for the sake of my knees/legs)

Saturdays Kenpo

I'm pretty excited.

So my PM workout today was Back & Biceps. The basic concept is doing 2 back exercises followed by 2 bicep exercises:

Wide Pull Ups - 15 reps
Lawnmowers - 20 reps w/35lb dumbbells
Twenty Ones - 21 reps w/25lb dumbbells
One Arm Cross Body Curl - 10 reps w/ 30lb dumbbells
Switch Grip Pull Ups - 14 reps
Elbow Out Lawnmowers - 15 reps w/35lb dumbbells
Standing Bicep Crurls - 10 reps w/30lb dumbbells
One Arm Concentration Curls - 10 reps w/30lb dumbbells
Corn Cob Pull Ups - 5 reps
Reverse Grip Bent Over Rows - 12 reps w/35lb dumbbells
Open Arm Curls - 8 reps w/25lb dumbbells
Static Arm Curls - 16 reps w/30lb dumbbells

BREAK

Towel Pull Ups - 12 reps
Congdon Locomotive - 30 reps w/30lb dumbbells
Crouching Cohen Curls - 15 reps w/25lb dumbbells
Corkscrew Curls - 12 reps w/25lb dumbbells
Chin Ups - 15 reps
Seated Back Flys - 10 reps w/30lb dumbbells
Curl Up/Hammer Down - 8 reps w/35lb dumbbells
Hammer Curls - 10 reps w/30lb dumbbells
Max Pull Ups (parallel pulls) - 2 reps + 11 reps assisted
Superman - 5 reps @ 10second holds
In & Out Hammer Curls - 16 reps w/25lb dumbbells
Strip Set - 8 reps/35lb, 8 reps/30lb, 8 reps/25lb, 8 reps/20lb

Cool Down

I'm tired and going to bed.

Plyo Land

Did my Plyometric workout today. Fun as always . . . .

No basketball tonight due to a church meeting and going out with Chad, Derek and Mike as Chad is only a couple weeks from his move to Boise! Crazy.

Catching Up!

So Thursday I did a Cardio X workout instead of the Yoga, due to time constraints. And I played volleyball as I do every Thursday. Then I missed Friday's Core workout. Saturday I took the ORPAT (Oregon Physical Ability Test) for the West Linn Police Department and passed. So that was my workout for the day as well. 6 laps on an obstacle course and a push/pull machine, etc.

Monday I started Phase 2 of my workouts, where my routines are all switched up. I'm also doing double days M-W-F. So in the AM I did the Cardio X routine and in the PM I did Chest, Shoulders and Triceps as follows:

Slow Motion 3-in-1 Push Ups - 10 reps + 2 reps on knees
In & Out Shoulder Flys - 16 reps w/15lb dumbbells
Chair Dips - 40 reps
Plange Push Ups - 10 reps
Pike Press - 13 reps
Side Tri-Rises - 20 reps each side
Floor Flys - 16 reps
Scarecrows - 12 reps w/15lb dumbbells
Overhead Tricep Extensions - 12 reps w/40lbs
2 Twitch Speed Push Ups - 8 fast/6 slow
Y Press - 8 reps w/30lb dumbbells
Lying Tricep Extension - 10 reps w/25lb dumbbells

BREAK

Side to Side Push Ups - 12 reps
Pour Flys - 10 reps w/15lb dumbbells
Side Leaning Tricep Extensions - 8 reps w/25ld dumbbells
One Arm Push Ups - 18 reps (on knees)
Weighted Circles - 20 reps w/10lb dumbbells
Throw the Bomb - 10 reps w/ 25lb dumbbells
Clap Push Ups - 15 reps (on knees)
Slo-Mo Throws - 9 reps w/ 15lb dumbbells
Front 2 Back Tricep Extensions - 10 reps w/25lb dumbbells
Weighted Balance Push Ups - 6 reps w/10lb dumbbells
Fly_Row_Press - 8 reps w/20lb dumbbells
Dumbbell Cross Body Blows - 30 reps w/20lb dumbbells

COOL DOWN

And I FEEL it this morning!

For Cardio from now on (as far as AM workout) I am going to start doing sprint/run/rugby conditioning drills at the football field. We'll see how that goes.

Tuesday and Wednesday Workouts

Well Tuesday our daughter was really sick and we ended up taking her in. She had an ear infection. With how she was feeling and needing to be held and comforted most of the day I did not get a chance to do my workout (Yoga). Tuesday night, though, I played basketball . . . for about an hour. My night was cut short when my teammate (a very coordinated guy - insert sarcasm) came down with his elbow on my head and split it open. Fun Stuff. These are the "cleaned up" pictures. I didn't have a camera with me when it happened. Lots of blood though, it would have been cool to have the cam. Oh well.




But this morning (Wednesday) I did do my Kenpo workout. Nice cardio workout, but not the most physically taxing. But I guess that's good for the "rest week".

Sunday and Monday of the "Rest Week"

Sunday I did an hour long stretching routine. Not as relaxing as it sounds. haha. But by the end you feel pretty good.

Monday, today, I've started my first Rest Week, which is a recovery week. Its not a week off by any means though.

Monday - Core Synergistics
Tuesday - Yoga
Wednesday - Kenpo
Thursday - Stretch
Friday - Core Synergistics
Saturday - Yoga

I probably won't be doing that second Yoga though because that's the day I do the Agility Test with West Linn.

But here's my Core Workout from today:

Staggered Hands/Stacked Foot Push Ups - 30 reps (switching every 5)
Banana Rolls - 2 passes, 5 sec holds each position; total of 2 minutes total
Leaning Crescent Lunge - 24 reps
Squat Run - 60 seconds w/ 10lb dumbbells
Sphinx Push ups - 12 reps
Bow to Boat - 5 reps at 10 second holds each
Low Lateral Skaters - 20 reps w/ legs rais
Lunge & Reach - 2 minutes (60 seconds each side) w/ 15lb dumbbells

BREAK

Prison Cell Push Ups (Burpees with knee tucks) - 10 drops (30 push ups)
Side Hip Raise - 20 reps
Squat X Press - 30 reps w/ 10lb dumbbells
Plank to Chaturanga Run - 60 sec (change every 10 sec)
Walking Push Ups - 60 sec
Superman/Banana - 60 sec
Lunge Kickback Curl Press - 20 reps w/ 15lb dumbbells
Towel Hop - 60 sec

BREAK

Balance Arm Push Ups - 60 sec (10 reps - could do more with more time)
Steam Engine - 50 reps
Dreya Roll - 60 sec
Plank to Chaturanga Static - 60 sec (change every 10)
Halfback (Football Hero) - 60 sec
Table Dip Leg Raise - 40 reps (could have better form)

COOL DOWN

Pretty brutal workout, but a really good one for the lower back and abs.

Saturday's workouts

So I did the Legs & Back routine, but then went to an RV show with the family and walked around for 3 or 4 hours. My legs didn't have anything left to do the Kenpo routine.

But here's what I did with Legs & Back:

Balance Lunges - 25 reps each side w/20lb dumbbells
Calf-Raise Squat - 25 reps w/ 30lb dumbbells
Reverse Grip Chin Ups - 15 reps

Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 15 super wide assisted reps

Step Back Lunges - 15 reps each side w/ 25lb dumbbells
Side Lunges - 24 reps each side w/ 15lb dumbbells
Close Grip Overhand Pull Ups - 13 reps

Single - Leg Wall Squats - 60 seconds (30 each leg)
Deadlift Squats - 20 reps each side
Switch Grip Pull Ups - 20 reps

BREAK

3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 17 reps

Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 20 reps each side
Wide Grip Pull Ups - 18 super wide assisted reps

Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 30lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 20 (8 regular, 12 assisted) reps

80/20 Sieber Speed Squats - 30 reps each leg
Switch Grip Pull Ups - ran out of time

118 reps pull-ups over 101 previous week - and I didn't even do the last set of switch grip pull ups! :-)

Thursday, Friday, Saturday

Thursday I was too dead to do my Yoga, but I did play 2 hours of Volleyball that night.

Friday I did Yoga (full 90 minute routine)

And Saturday I am going to do Legs & Back and then Kenpo tonight . . .

Shoulders & Arms Wednesday Sept 10th, 2008

Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 10 reps @ 35 lb dumbbells
In & Out Bicep Curl - 16 reps @ 30lb dumbbells; 16 reps @ 25 lb dumbbells
Two Arm Tricep Kickbacks - 15 reps @ 20lb dumbbells; 15 reps @ 20lb dumbbells

Break

Deep Swimmers Press - 10 reps @ 25 lb dumbbells; 10 reps @ 25lb dumbbells
Full Supination Concentration Curls - 10 reps @ 30lb dumbbells; 10 reps@ 30 lb dumbbells
Chair Dips - 35 reps; 35 reps

Break

Upright Rows - 15 reps @ 60lb bar: 15 reps @ 60lb bar
Static Arm Curls - 16 reps @ 30lb dumbbells; 16 reps @ 30lb dumbbells
Flip-Grip Twist Tricep Kickback - 15 reps @ 15lb dumbbells; 15 reps @ 15lb dumbbells

Break

Seated 2 angle Shoulder Flys - 16 reps @ 25lb dumbbells; 16 reps @ 25lb dumbbells
Crouching Cohen Curl - 12 reps @ 25lb dumbbells; 12 reps @ 25 lb dumbbells
Lying Down Tricep Extensions - 12 reps @ 25lb dumbbells; 12 reps @ 25lb dumbbells

Break

In & Out Straight-Arm Shoulder Flys - 16 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells
Congdon Curl - 10 reps @ 30lb dumbbells; 10 reps @ 30lb dumbbells
Side Tri-Rise - 20 reps; 25 reps

Need to move up weights next time.

Ab routine (half)

Tuesday, September 9th PLYO

Did my full plyometric workout this morning. Actually felt really good. I wasn't bonking at the end. I think I was jumping my highest on my 180 switch pickups, which is near the end of the hour long workout. Having a yogurt about 30 min to 45 min before working out makes a HUGE difference.

End of Week 2 Measurements

MEASUREMENTS

Neck: Wk 1: 16", Wk 2: 16.5"
Chest: Wk 1: 41", Wk 2: 43"
Waist: Wk 1: 35", Wk 2: 34.5"
Hips: Wk 1: 37", Wk 2: 36.5"
Biceps - Wk 1: L-14.5" R-14.5", Wk 2: L-14.75" R-14.5"
Forearms - Wk1: L-12" R-12", Wk 2: L-12.25" R-12.25"
Thighs- Wk 1: L-23.5" R: 23", Wk 2: L-22.5" R-23"
Calves- Wk 1: L-15.5" R-16", Wk 2: L-15", R-15.5"

Pretty good improvements for just 2 weeks, especially for the chest and arms. 2" gain in chest and .25" in biceps and forearms!

I'm pretty sure on my original measurements I swapped waist and hips . . . so I remedied that on these measurements.

Chest & Back Monday Sept 8th

Standard Push Ups - 25 reps
Wide Pull Ups - 15 reps super wide assisted
Military Push Ups- 18 + 5 knee reps
Reverse Grip Pull Ups - 12 reps

Break - 45 sec

Wide Push Ups - 25 reps
Overhand Close Grip Pull Ups - 13 reps
Decline Push Ups- 15 reps
Heavy Pants - 15 reps @ 35lb dumbbells

Break - 45 sec

Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 18 reps
Back Flys - 10 reps @ 25lb dumbbells

Break - 45 sec

Wide Pull Ups - 15 reps super wide assisted
Standard Push Ups - 25 reps
Reverse Grip Pull Ups - 11 reps
Military Push Ups - 18 reps on my knees

Break - 45 sec

Overhand Close Grip Pulls - 10 reps
Wide Push Ups - 24
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 15

Break - 45 sec

Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 12 reps
Back Flys - 15 reps @ 25lb dumbbells
Divebomber Push Ups - Zero - too sick to my stomach . . .

Total Push Ups: 192 reps
Total Pull Ups: 76 reps

September 6th, 2008 Legs & Back

Balance Lunges - 25 reps each side w/15lb dumbbells
Calf-Raise Squat - 25 reps w/ 25lb dumbbells
Reverse Grip Chin Ups - 12 reps

Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 10 reps

Step Back Lunges - 15 reps each side w/ 20lb dumbbells
Side Lunges - 24 reps each side (no weights this time)
Close Grip Overhand Pull Ups - 11 reps

Single - Leg Wall Squats - 60 seconds (30 each leg)
Deadlift Squats - 20 reps each side
Switch Grip Pull Ups - 18 reps

BREAK

3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 12 reps

Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 15 reps each side
Wide Grip Pull Ups - 12 reps

Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 25lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 15 reps

80/20 Sieber Speed Squats - 25 reps each leg
Switch Grip Pull Ups - 11 reps

Total Pull Ups: 101 - compared to 86 last week.

NO AB WORKOUT

Ran basketball drills with Drew at night for 2 hours. First time he ever beat me in 1 on 1 - and he did it twice :-(.

Yoga X

So I missed my Yoga workout on Thursday - legs were tired from playing basketball and volleyball with the missionaries earlier in the day and then just before I was going to do the routine Thursday night Presto called and wanted to play volleyball. And I can't pass up volleyball. It ended up being pretty good volleyball, too.

Anyway, so I shifted my days and did Yoga this morning. Just as a brutal as last week :-). And I will do Legs & Back tomorrow. If I'm up for it I'm going to try to do Kenpo tomorrow, also in the PM. I don't want to miss two weeks in a row of that.

Yoga feels really good at the end, but it SUCKS while doing it.

Shoulders & Arms September 3rd, 2008

Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 10 reps @ 35 lb dumbbells
In & Out Bicep Curl - 16 reps @ 25lb dumbbells; 16 reps @ 25 lb dumbbells
Two Arm Tricep Kickbacks - 15 reps @ 20lb dumbbells; 14 reps @ 20lb dumbbells

Break

Deep Swimmers Press - 9 reps @ 25 lb dumbbells; 9 reps @ 25lb dumbbells
Full Supination Concentration Curls - 8 reps @ 30lb dumbbells; 8 reps@ 30 lb dumbbells
Chair Dips - 35 reps; 35 reps

Break

Upright Rows - 15 reps @ 70lb combined weight: 15 reps @ 70lb combined weight
Static Arm Curls - 16 reps @ 30lb dumbbells; 16 reps @ 30lb dumbbells
Flip-Grip Twist Tricep Kickback - 14 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells

Break

Seated 2 angle Shoulder Flys - 16 reps @ 20lb dumbbells; 16 reps @ 20 lb dumbbells
Crouching Cohen Curl - 10 reps @ 25lb dumbbells; 12 reps @ 25 lb dumbbells
Lying Down Tricep Extensions - 12 reps @ 25lb dumbbells; 12 reps @ 25lb dumbbells

Break

In & Out Straight-Arm Shoulder Flys - 16 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells
Congdon Curl - 8 reps @ 30lb dumbbells; 9 reps @ 30lb dumbbells
Side Tri-Rise - 25 reps; 30 reps

Plus the stupid Ab Ripper X 15 minute destruction of my abs routine. :-)

Tuesday Plyometric Routine September 2nd, 2008

Did my Plyo routine today as referenced on the August 26th post. I also played 2 hours of basketball in the PM . . . legs were dead and I sucked it up pretty bad. Tweaked the ankle a bit, too. Awesome :-) BUT - the workout didn't hurt nearly as bad as last week, so that's really good news.

Monday Chest & Back September 1st, 2008

So I did my Monday routine (chest & back) today. Definitely improved over last weeks numbers, but I was so spent at the end that I was unable to do my ab routine. Probably not enough food in me. Anyway here are my numbers for today:

Standard Push Ups - 22 reps
Wide Pull Ups - 11 reps
Military Push Ups- 18 reps
Reverse Grip Pull Ups - 11 reps

Break - 45 sec

Wide Push Ups - 20 reps
Overhand Close Grip Pull Ups - 10 reps
Decline Push Ups- 12 reps
Heavy Pants - 15 reps @ 35lb dumbbells

Break - 45 sec

Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 12 reps
Back Flys - 12 reps @ 25lb dumbbells

Break - 45 sec

Wide Pull Ups - 5 reps
Standard Push Ups - 20 reps
Reverse Grip Pull Ups - 6 reps
Military Push Ups - 18 reps on my knees

Break - 45 sec

Overhand Close Grip Pulls - 7 reps
Wide Push Ups - 20
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 12

Break - 45 sec

Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 12 reps on my knees
Back Flys - 14 reps @ 25lb dumbbells
Divebomber Push Ups - 12 reps

So I need heavier weights for my Lawnmowers and Heavy Pants, but that'll be awhile because I can't afford to buy them right now. haha. But my pull ups all improved quite a bit in just the one week, but some of my push ups actually dropped. We'll see how next week goes.

I did not do the Kenpo routine on Saturday :-( Lame