Today we avoided the rain and had another great workout. I am officially tired of the rain btw, done, ready for summer. Com'on sunshine!
Wednesday brought another fast paced workout. We started with a slightly different warm up and then got to it. First up was sparing. Left, right combos which lead to duck unders and left, right, duck unders, left rights. From there we went to kicks and then a four strike combo; right and left forward kicks to left right combos. We finished off the sparing with a six strike combo; left right kicks, left right strikes, duck unders to left right combos.
From there we did another fast paced circuit. 2 minute rounds to complete chin ups, push ups, and step ups. We did six sets of these. We finished the day with core work. Starting with a bridge, rolling over to a plank and then to supermans for the back. We did a few sets of these with slight variations such as lifting (alternating) a leg during the bridge and plank...you know, just for fun.
I hit the hot tub, now blogging and going to bed!
Until Friday.
T
Wednesday, April 28, 2010
Tuesday, April 27, 2010
Week ten, Workout #28
Monday brought another great weather day for training. No rain, wind, cold! I know that will likely be short lived but it was nice to go two workouts in a row with some nice weather.
As my achilles was a bit sore we modified the warm up to do a little less movement, no running, but still the core warm up. After our warm up we began our circuit; light weights and speed. One great thing, since I am not trying to be a body builder, is that I can workout at a fast pace and get my cardio in while completing a workout. Our circuit included push ups, one leg (elevated) push ups, curls, tris, military presses, bench press (the last 4 with the rubber band), squats with the heavy bar held over head, medicine ball throws again ts and wall, and lastly wall sits which included holding the medicine ball and throwing it back and forth with Anthony (yes while still wall sitting).
We did 4 circuits of this routine and then finished the day with core work. While laying on my back holding the heavy bar in a bench press position, I'd lift and lower my legs. Thereafter, I'd lay flat while still holding the heavy bar in the same position I'd do sit ups. We did two sets of each.
A great workout, I love the pace...fast pace and hard work.
We're entering the home stretch, 4 more weeks and I feel great! Feel like an athlete again!
Until next time.
T
As my achilles was a bit sore we modified the warm up to do a little less movement, no running, but still the core warm up. After our warm up we began our circuit; light weights and speed. One great thing, since I am not trying to be a body builder, is that I can workout at a fast pace and get my cardio in while completing a workout. Our circuit included push ups, one leg (elevated) push ups, curls, tris, military presses, bench press (the last 4 with the rubber band), squats with the heavy bar held over head, medicine ball throws again ts and wall, and lastly wall sits which included holding the medicine ball and throwing it back and forth with Anthony (yes while still wall sitting).
We did 4 circuits of this routine and then finished the day with core work. While laying on my back holding the heavy bar in a bench press position, I'd lift and lower my legs. Thereafter, I'd lay flat while still holding the heavy bar in the same position I'd do sit ups. We did two sets of each.
A great workout, I love the pace...fast pace and hard work.
We're entering the home stretch, 4 more weeks and I feel great! Feel like an athlete again!
Until next time.
T
Monday, April 26, 2010
Week ten, Weigh-in #9
Entering week 10! This week saw a lot of up and down on the scale but the end number is what matters. 2.4lbs lost for the week which means only 4.6lbs to go to reach the goal. I've got 4 weeks left in the program so I've got to lose 1.15lbs per week over the next month.
Here are this weeks numbers.
Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Week 9: 232.1
Loss: 2.4
Total: 37.4
% of goal lost: 86%
% of weight loss for the week: 1%
% of weight loss overall: 14%
4.6lbs to go.
Until tonight.
T
Here are this weeks numbers.
Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Week 9: 232.1
Loss: 2.4
Total: 37.4
% of goal lost: 86%
% of weight loss for the week: 1%
% of weight loss overall: 14%
4.6lbs to go.
Until tonight.
T
Saturday, April 24, 2010
Week nine, Workout #27
Friday brought very nice weather for a change. Sun, warm...nice.
Friday was all about strength which is good because I was a bit sore after Wednesday's intensity. And I was feeling it in my achilles. So the slower, strength pace was a welcome change.
After the normal active warm up we began with chin ups. 3 sets of 10 set the pace for the day. Thereafter we began to work single leg balance and squats. At first we did it with no weight and then incorporated the 25lbs dumb bell. To add complexity after those sets we broke out the half foam roller. We've used this before but it doesn't make it any easier. We did more balance squats with and without the weight here. We finished the workout with a few sets of cleans and clean and jerks.
Nice change of pace both in the weather and workout.
Until Monday.
T
Friday was all about strength which is good because I was a bit sore after Wednesday's intensity. And I was feeling it in my achilles. So the slower, strength pace was a welcome change.
After the normal active warm up we began with chin ups. 3 sets of 10 set the pace for the day. Thereafter we began to work single leg balance and squats. At first we did it with no weight and then incorporated the 25lbs dumb bell. To add complexity after those sets we broke out the half foam roller. We've used this before but it doesn't make it any easier. We did more balance squats with and without the weight here. We finished the workout with a few sets of cleans and clean and jerks.
Nice change of pace both in the weather and workout.
Until Monday.
T
Week nine, Workout #26
I've been a bit distracted this week while taking care of Sue but I've still been able to get my workouts in.
Wednesday's workout brought crummy weather again. COLD and RAIN. It was 46 and wet, cold enough to see your breath. I know, nothing for most of the country but this is CA and we pay a lot of money for good weather here.
I felt so good Wednesday, the strongest I've felt yet. In fact at the end of the workout I told Anthony I felt like an athlete again...that is a good feeling.
We started with the normal active warm up but after Anthony had me run a little extra. Thereafter we did 20 for 20. Working from the goal line of the football Field I would do 20 squats, jog 20 yards, 20 squats, 20 yards, etc all the way to the other goal line. Basically 6 reps of 20 and then we'd jog back. Starting again at the goal line I'd do push ups, job, push ups, etc. You get the picture. We did squats, push ups, sit ups, and medicine ball presses, etc. all 20 for 20.
I felt great as mentioned and the achilles was okay too.
T
Wednesday's workout brought crummy weather again. COLD and RAIN. It was 46 and wet, cold enough to see your breath. I know, nothing for most of the country but this is CA and we pay a lot of money for good weather here.
I felt so good Wednesday, the strongest I've felt yet. In fact at the end of the workout I told Anthony I felt like an athlete again...that is a good feeling.
We started with the normal active warm up but after Anthony had me run a little extra. Thereafter we did 20 for 20. Working from the goal line of the football Field I would do 20 squats, jog 20 yards, 20 squats, 20 yards, etc all the way to the other goal line. Basically 6 reps of 20 and then we'd jog back. Starting again at the goal line I'd do push ups, job, push ups, etc. You get the picture. We did squats, push ups, sit ups, and medicine ball presses, etc. all 20 for 20.
I felt great as mentioned and the achilles was okay too.
T
Tuesday, April 20, 2010
Week nine, Workout #25
This week starts with a measurement as we are 2/3 the way through the program. I was looking forward to Monday as I felt like I had made some big strides in the past few weeks. Strength feels great, clothes fit better, etc.
While we did not do a Tabata for baseline strength measurements we did pull out the measuring tape. Below are the stats after 8 weeks of workouts.
The body stats after eight weeks in Inches(Format start to 4weeks to 8 weeks):
Chest - 49 5/8" to 47 1/8" to 46"
Waist - 47 1/4" to 45 1/8" to 42 1/4"
Arms - (R) 16 1/2" to 15 5/8" to 15" (L) 16 1/2" to 15 1/2" to 15"
Calves - (R) 18 1/4" to 17 7/8" to 18 3/4" (L) 18 3/4" to 18" to 18"
Quads - No significant change other than getting rock hard!
Highlights: 5 inches in my waist, 3.5 inches in my chest, 1.5 inch in each arm.
For the Monday workout we did our normal active warm up; running, skips, high knees, butt kickers, karioka, over/unders, etc. Once warmed up we moved to the football field and did liners. But we did these by only using side shuffles. Standing on the 50 yard line I would side shuffle to the 45 to my left then back to the other 45 on my right to the 40 on my left to the other 40 on my right to the 35 and 35 to the 30 and 30 and finish back at the 50 yard line. Then we dropped and did push ups. 1 minute recovery and then we did that again!
The second part of workout was at the stadium stairs. We began by running up and down the stairs. Then between up and downs we added one of the following; push ups, dips, and single leg squats with an elevated rear foot. Thereafter we did side squats while going up the stairs. With one leg on the upper stair and the other on the lower I would do a squat, side step up one stair and do another squat, side step up for another. We did 3 sets for each direction or 6 sets total. We finished up with some elevated leg and body crunches!
Good fast workout.
Until next time.
T
While we did not do a Tabata for baseline strength measurements we did pull out the measuring tape. Below are the stats after 8 weeks of workouts.
The body stats after eight weeks in Inches(Format start to 4weeks to 8 weeks):
Chest - 49 5/8" to 47 1/8" to 46"
Waist - 47 1/4" to 45 1/8" to 42 1/4"
Arms - (R) 16 1/2" to 15 5/8" to 15" (L) 16 1/2" to 15 1/2" to 15"
Calves - (R) 18 1/4" to 17 7/8" to 18 3/4" (L) 18 3/4" to 18" to 18"
Quads - No significant change other than getting rock hard!
Highlights: 5 inches in my waist, 3.5 inches in my chest, 1.5 inch in each arm.
For the Monday workout we did our normal active warm up; running, skips, high knees, butt kickers, karioka, over/unders, etc. Once warmed up we moved to the football field and did liners. But we did these by only using side shuffles. Standing on the 50 yard line I would side shuffle to the 45 to my left then back to the other 45 on my right to the 40 on my left to the other 40 on my right to the 35 and 35 to the 30 and 30 and finish back at the 50 yard line. Then we dropped and did push ups. 1 minute recovery and then we did that again!
The second part of workout was at the stadium stairs. We began by running up and down the stairs. Then between up and downs we added one of the following; push ups, dips, and single leg squats with an elevated rear foot. Thereafter we did side squats while going up the stairs. With one leg on the upper stair and the other on the lower I would do a squat, side step up one stair and do another squat, side step up for another. We did 3 sets for each direction or 6 sets total. We finished up with some elevated leg and body crunches!
Good fast workout.
Until next time.
T
Monday, April 19, 2010
Week nine, Weigh-in #8
Well despite a tough early part to the week in weight loss with no weight loss as of Friday and a 24 hour burner to Reno this past weekend for a visit with a friend and, yes, some gaming - which always has temptations, I ended up losing 3.1 lbs. Pretty happy with that as I had no idea what to expect. The Reno trip was tough because I was completely out of my routine, had no access to good foods, and of course beers were ever present; at the airport, airplane, limo, hotel, black jack tables, etc. But I was able to resist, didn't drink, and ate okay but likely not often enough.
Here are the numbers. For the record and perspective, I've lost the equivalent of a large bag of dog food. Pick one of those up next time you are at the store...heavy!
Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Loss: 3.1
Total: 35
% of goal lost: 83%
% of weight loss for the week: 1.3%
% of weight loss overall: 13%
7 lbs to go! Until tonight.
T
Here are the numbers. For the record and perspective, I've lost the equivalent of a large bag of dog food. Pick one of those up next time you are at the store...heavy!
Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Week 8: 234.5
Loss: 3.1
Total: 35
% of goal lost: 83%
% of weight loss for the week: 1.3%
% of weight loss overall: 13%
7 lbs to go! Until tonight.
T
Friday, April 16, 2010
Week eight, Workout #24
Friday actually brought some really nice weather for a change. A change from the usual Friday rain, hail, wind, and cold. Sun and 70 degrees, pretty nice.
Today's workout was the 300. 300 reps!
We started with our usual warm up which again included running. My achillies seems to be improving. Still sore, yes, but not nearly as much which is great. After the remaining active warm up we got right to the 300.
The 300 was all about completing reps. The exercises we did were chin ups, dead lifts, push ups, military press, and sit ups; 50 of each with rest after the completion of one circuit. The additional item was carrying the 50lbs weights down the 100 yard field and back.
We'd start with pull ups which I did about 15 reps at a time, then right to the dead lifts for 25 reps, right to the push ups for 15 reps. Picked up the 2x25lbs dumbs and fast walked down the 100 yard field. At the other end I did military press for 15 reps, sit ups for 25 reps, picked the weights back up and fast walked and then rested for 1 minute. We started over until I had 50 reps of each activity.
Certainly a fun but exhausting workout.
Looking forward to Monday as it is another measurement day being 2 months in. That said I may have plateaued as I have not lost any weight this week but I do still have two days...so we'll see.
Until Monday.
T
Today's workout was the 300. 300 reps!
We started with our usual warm up which again included running. My achillies seems to be improving. Still sore, yes, but not nearly as much which is great. After the remaining active warm up we got right to the 300.
The 300 was all about completing reps. The exercises we did were chin ups, dead lifts, push ups, military press, and sit ups; 50 of each with rest after the completion of one circuit. The additional item was carrying the 50lbs weights down the 100 yard field and back.
We'd start with pull ups which I did about 15 reps at a time, then right to the dead lifts for 25 reps, right to the push ups for 15 reps. Picked up the 2x25lbs dumbs and fast walked down the 100 yard field. At the other end I did military press for 15 reps, sit ups for 25 reps, picked the weights back up and fast walked and then rested for 1 minute. We started over until I had 50 reps of each activity.
Certainly a fun but exhausting workout.
Looking forward to Monday as it is another measurement day being 2 months in. That said I may have plateaued as I have not lost any weight this week but I do still have two days...so we'll see.
Until Monday.
T
Thursday, April 15, 2010
Week eight, Workout #23
Wednesday's workout was the second appearance of the TRX!
As I discussed weeks ago, the TRX is a great training too.
For the second day in a row I also incorporated running into my warm up. While sore my achillies is getting better. By no means normal but I am able to get some stuff done. After running and warm up we moved into some leg speed work. This was done by kicking, MMA style, a blocker pad that Anthony held. We alternated legs and focused more on the speed of the kicks than the pure power. We finished this work up with incorporating a kick and strike combo.
We then moved to the main workout, the TRX. We did sets of rows, I's, T's, curls, Tris, push ups, and single leg squats. I think we did three circuits of this. Amazing how tough the TRX is.
We finished the workout with core work including leg ups, planks, and push ups.
Another great workout.
Until Friday.
T
As I discussed weeks ago, the TRX is a great training too.
For the second day in a row I also incorporated running into my warm up. While sore my achillies is getting better. By no means normal but I am able to get some stuff done. After running and warm up we moved into some leg speed work. This was done by kicking, MMA style, a blocker pad that Anthony held. We alternated legs and focused more on the speed of the kicks than the pure power. We finished this work up with incorporating a kick and strike combo.
We then moved to the main workout, the TRX. We did sets of rows, I's, T's, curls, Tris, push ups, and single leg squats. I think we did three circuits of this. Amazing how tough the TRX is.
We finished the workout with core work including leg ups, planks, and push ups.
Another great workout.
Until Friday.
T
Tuesday, April 13, 2010
Week eight, Workout #22
April showers bring May flowers, right?
BUT I am sick of the rain, especially when I am working out. Monday was another one of those days. Although it did not rain that much on us it was still wet but that didn't stop Anthony from having me lay down on the wet turf!
Monday was another introduction into a exercise. The pull up and chin up! Man those are soooo tough. We'll be doing those twice a week from here on and as Anthony says, it is a pure strength move.
After the warm up which included a run for the first time in weeks we went right to the chin ups and pull ups. Thereafter we moved to the football field with the medicine ball. We worked on an exercise we did 5 weeks back which involved throwing the medicine ball as far as I could, lunging to it, doing push ups on it (one hand on the ground, the other on the ball) then picking it up and starting over. We did this up and down the 100 yrd field 6 times! We would throw over head, sideways, backward, etc to activate the core. Thereafter we moved to a core power workout which included full body push ups and sit ups while holding the medicine ball. The full body push ups is all about power. In the up stroke you force your entire body in the air...not only the hands as in a clapping push up but the feet too! We went right from that to sit ups while holding the medicine ball then back to push ups and so on. I think we did three sets, maybe four but I lost track as this was very very hard and kicked my ass.
Another great workout in the books.
Until tomorrow.
T
BUT I am sick of the rain, especially when I am working out. Monday was another one of those days. Although it did not rain that much on us it was still wet but that didn't stop Anthony from having me lay down on the wet turf!
Monday was another introduction into a exercise. The pull up and chin up! Man those are soooo tough. We'll be doing those twice a week from here on and as Anthony says, it is a pure strength move.
After the warm up which included a run for the first time in weeks we went right to the chin ups and pull ups. Thereafter we moved to the football field with the medicine ball. We worked on an exercise we did 5 weeks back which involved throwing the medicine ball as far as I could, lunging to it, doing push ups on it (one hand on the ground, the other on the ball) then picking it up and starting over. We did this up and down the 100 yrd field 6 times! We would throw over head, sideways, backward, etc to activate the core. Thereafter we moved to a core power workout which included full body push ups and sit ups while holding the medicine ball. The full body push ups is all about power. In the up stroke you force your entire body in the air...not only the hands as in a clapping push up but the feet too! We went right from that to sit ups while holding the medicine ball then back to push ups and so on. I think we did three sets, maybe four but I lost track as this was very very hard and kicked my ass.
Another great workout in the books.
Until tomorrow.
T
Monday, April 12, 2010
Week eight, Weigh-in #7
I began week 8 as I do all weeks with a trip to the scale. Solid numbers again this week with 4.4 lbs lost. 6 more workout weeks left, until May 23rd, to lose 10.1 lbs. Somewhat more important than the weight loss which is a normal by-product, I feel so much better. More energy, stamina, etc. I feel great.
Here are the numbers.
Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Loss: 4.4
Total: 31.9
% of goal lost: 76%
% of weight loss for the week: 1.9%
% of weight loss overall: 11.8%
Until tonight.
T
Here are the numbers.
Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Week 7: 237.6
Loss: 4.4
Total: 31.9
% of goal lost: 76%
% of weight loss for the week: 1.9%
% of weight loss overall: 11.8%
Until tonight.
T
Friday, April 9, 2010
Week seven, Workout #21
The last workout of week and a good one to boot.
Today was about 5,10,15 for 20 minutes. Basically, it was all about muscle endurance. We start with a fairly standard warm up considering my sore achillies. A little jog up and back a few times on the turf and then the rest was normal.
Thereafter we got to the core, main workout of the day. The 5,10,15 for 20 minutes was the following; 5 push ups, 10 deep squats with 50lbs then into a overhead press, 15 yards of single leg lunges (up and back, so really 30 yards) for 20 minutes straight! No stopping, rest, nothing...dude, that is hard. Again all about endurance. Fortunately my brother from a different mother was in town and took the great pictures and video that I've been able to the blog; Thanks Sam!
Our second exercise was odd, odd looking. We went to the bleachers and did bench press work but only with one dumbbell. So not only did this look odd but it felt weird too. The intent and it was very real was the instability. I encourage anyone to try it with a light weight, feet up on a bench and you'll see what I mean. It is a core killer. The activation of the core is vital so you don't tip off the bench; good good workout.
We finished up with some good stretching and called it a day. Monday is weight-in day and I am hoping to be sub 240.
Until then.
T
Wednesday, April 7, 2010
Week seven, Workout #20
What a great spring day here in San Jose and better yet to be outside training. 75 degrees of perfection.
Today was a good day, I felt good (for the most part) and strong. I was ready to take on all that Anthony had for me. The nagging thing, however, was my left achillies. It hurt a bit more today during warm ups that Monday which was disconcerting. Not sure what to make of it really. Is it tendinitis, a tear? I don't know other than it's not ruptured...been there.
Back to the workout...a nice warm up and then out can the medicine ball and a new toy the half foam roller. As Anthony says; "Inches and Angles" and this foam roller adds to that. With the medicine ball we did lots of balance, squat and extension work and between those sets we did single leg squats but standing on the foam roller. For those that don't know this is a high density foam tube cut in half so one side is round and the other flat. You can stand on either side to add complexity and instability to many workouts, ours, as noted, was the single leg squat. After those reps we would burn out the sets with rapid overhead medicine ball presses or the steering wheel drill; holding the medicine ball straight out from your body at shoulder height, rotation your hands like your steering a car...Feel...The..Burn!
Our second major set was about the medicine ball and obliques/core. Lunges into a side ball slam, up and back with standing slams in between. Lastly we did sit ups and planks. A great day!
I am really feeling good. I am sure its partly mental as there is some light at the end of the tunnel on the weight loss side but I am so much stronger too. It is apparent each workout and I feel really good.
Until next time.
T
Today was a good day, I felt good (for the most part) and strong. I was ready to take on all that Anthony had for me. The nagging thing, however, was my left achillies. It hurt a bit more today during warm ups that Monday which was disconcerting. Not sure what to make of it really. Is it tendinitis, a tear? I don't know other than it's not ruptured...been there.
Back to the workout...a nice warm up and then out can the medicine ball and a new toy the half foam roller. As Anthony says; "Inches and Angles" and this foam roller adds to that. With the medicine ball we did lots of balance, squat and extension work and between those sets we did single leg squats but standing on the foam roller. For those that don't know this is a high density foam tube cut in half so one side is round and the other flat. You can stand on either side to add complexity and instability to many workouts, ours, as noted, was the single leg squat. After those reps we would burn out the sets with rapid overhead medicine ball presses or the steering wheel drill; holding the medicine ball straight out from your body at shoulder height, rotation your hands like your steering a car...Feel...The..Burn!
Our second major set was about the medicine ball and obliques/core. Lunges into a side ball slam, up and back with standing slams in between. Lastly we did sit ups and planks. A great day!
I am really feeling good. I am sure its partly mental as there is some light at the end of the tunnel on the weight loss side but I am so much stronger too. It is apparent each workout and I feel really good.
Until next time.
T
Tuesday, April 6, 2010
Week seven, Workout #19
Week seven will prove to be an interesting week. Not only am I still recovering from a bit of an achillies issue but this week we are beginning to focus on weights; dumbbells and kettle bells.
We continued to incorporate more movements during our warm up; not back to the pre injury level but close. After our warm up we broke out the weights; two 25lbs dumbbells. We started with squats with an over head press and then moved to single leg split squats and wrapped up that set with single dumbbell wide leg squats. From there we moved to a wall and while holding one dumbbell in front and between my legs we did more squats. The point of doing it right in front of the wall was to ensure I went straight up and down. If I leaned forward, I'd hit the wall..I'm thinking that is not good. Thereafter we moved to the stadium seating and work on rows. Between rows I'd climb stairs while holding both dumbbells. We then moved to bench press and bent rows. We finished our work there with curls and dips. To wrap up the day we moved to the field and did core work. A combo of elbow planks and push up planks in addition to side planks with crunches and I was done!
A good day all said, I worked hard and I can tell the 50lbs has had an effect as I am a bit sore today. In addition to being sore, I was very hungry most of the day. Not in a craving way for pizza and beer although that sounds good but more so just plain hungry. I assume its due to the additional workout load but will ask Anthony to confirm.
Until then.
T
We continued to incorporate more movements during our warm up; not back to the pre injury level but close. After our warm up we broke out the weights; two 25lbs dumbbells. We started with squats with an over head press and then moved to single leg split squats and wrapped up that set with single dumbbell wide leg squats. From there we moved to a wall and while holding one dumbbell in front and between my legs we did more squats. The point of doing it right in front of the wall was to ensure I went straight up and down. If I leaned forward, I'd hit the wall..I'm thinking that is not good. Thereafter we moved to the stadium seating and work on rows. Between rows I'd climb stairs while holding both dumbbells. We then moved to bench press and bent rows. We finished our work there with curls and dips. To wrap up the day we moved to the field and did core work. A combo of elbow planks and push up planks in addition to side planks with crunches and I was done!
A good day all said, I worked hard and I can tell the 50lbs has had an effect as I am a bit sore today. In addition to being sore, I was very hungry most of the day. Not in a craving way for pizza and beer although that sounds good but more so just plain hungry. I assume its due to the additional workout load but will ask Anthony to confirm.
Until then.
T
Monday, April 5, 2010
Week seven, Weight-in #6
Another decent week on the scale. The past three weeks, after the change in eating...to eating more, have been fairly consistant with losses of 5, 4.1, and 3.5. I am well on my way to meeting my goal of 42 lbs lost and only have 14.5 lbs to go with over half the program to go!
Here are the numbers.
Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Loss: 3.5
Total: 27.5
% of goal lost: 65%
% of weight loss for the week: 1.5%
% of weight loss overall: 10.2%
Until tonight.
T
Here are the numbers.
Week 1: 269.5
Week 2: 257.2
Week 3: 254.7
Week 4: 254.7
Week 5: 249.6
Week 6: 245.5
Week 6: 242.0
Loss: 3.5
Total: 27.5
% of goal lost: 65%
% of weight loss for the week: 1.5%
% of weight loss overall: 10.2%
Until tonight.
T
Week six, Workout #18
I know I know, getting worse about my real time or near real time updates. I am telling you life gets in the way of things sometimes.
Friday's workout was the first in a week that we jogged. It was a week ago that my achillies tweaked and we've rested it since. Friday we jogged for a warm up and did more active warm ups than the past week. Not at the level of prior weeks but we're getting there. It is great that Anthony can design a hard ass workout knowing we have to accommodate an injury or sore area. After the warm up we worked the football field for 60 yards. We did single leg lunge for that length but added a front press with the rubber band. Anthony would hold the band behind me, following me down the field, and while in a lunge I'd press, back in and up then the opposite leg lunge. We'd go up and do push ups then come back. We did 4 sets of these but all with slightly different movements double leg squats, back peddle, etc. and adding in over head presses, straight presses, curls, etc.
The second part of the workout was a mix of MMA fighting/sparing. Anthony is a big fan of boxing and mixed martial arts so we often incorporate this into the workout. We did a 4 station circuit which included standing open hand strikes, knees, round kicks, and then ground work with elbows and open hand strikes. A great overall workout for sure and a fun alternative. We finished the day with core work; planks, bridges, sit ups, push ups, etc. This was, for whatever reason, very hard. I did it but I sense Anthony was pushing me here - which I love.
I did not run or add an additional cardio day over the weekend for the second weekend in a row in order to rest my achillies. We'll see how this week goes before adding that back in.
Until then.
T
Friday's workout was the first in a week that we jogged. It was a week ago that my achillies tweaked and we've rested it since. Friday we jogged for a warm up and did more active warm ups than the past week. Not at the level of prior weeks but we're getting there. It is great that Anthony can design a hard ass workout knowing we have to accommodate an injury or sore area. After the warm up we worked the football field for 60 yards. We did single leg lunge for that length but added a front press with the rubber band. Anthony would hold the band behind me, following me down the field, and while in a lunge I'd press, back in and up then the opposite leg lunge. We'd go up and do push ups then come back. We did 4 sets of these but all with slightly different movements double leg squats, back peddle, etc. and adding in over head presses, straight presses, curls, etc.
The second part of the workout was a mix of MMA fighting/sparing. Anthony is a big fan of boxing and mixed martial arts so we often incorporate this into the workout. We did a 4 station circuit which included standing open hand strikes, knees, round kicks, and then ground work with elbows and open hand strikes. A great overall workout for sure and a fun alternative. We finished the day with core work; planks, bridges, sit ups, push ups, etc. This was, for whatever reason, very hard. I did it but I sense Anthony was pushing me here - which I love.
I did not run or add an additional cardio day over the weekend for the second weekend in a row in order to rest my achillies. We'll see how this week goes before adding that back in.
Until then.
T
Thursday, April 1, 2010
Week six, Workout #17
Another Wednesday and another day late post. Life is catching up with me between soccer, baseball, golf tryouts, etc...near real time updates are hard to do :)
Wednesday's tryout was good and we dodged most of the rain drops too. We were still sensitive of the achillies so we limited the running and jumping. That said we never limit my heart rate. Anthony can always design a workout to maximize movements, heart rates, and cardio. Wednesday we did a 6 station circuit workout. Three stations were with rubber bands, one with cones (for squats), and the last two at the wall with the medicine ball. The circuit was a modified Tabata (20 seconds on, 10 seconds rest) but we did 45 seconds per station for speed without sacrificing technique and a 15 seconds rest between stations; more or less the time to move to the next station and get ready. We did overhead presses, curls, front raises, side raises, tri extensions, incline presses, straight presses in various combos. We would add squats with split cone touches or single leg squats with a cone touch and then to the wall. At the wall we did two different exercises to complete the circuit.
We did 4 circuits if I recall correctly. I liked the medicine ball work, not sure why but it is one of my favorites. Maybe because I know its good for me and its hard. A day of it and the ladder would be great!
My achillies is starting to feel better, far less sore and I think Friday we're giving it a shot at some more active movements. It will have been a week so we'll see.
Until then.
T
Wednesday's tryout was good and we dodged most of the rain drops too. We were still sensitive of the achillies so we limited the running and jumping. That said we never limit my heart rate. Anthony can always design a workout to maximize movements, heart rates, and cardio. Wednesday we did a 6 station circuit workout. Three stations were with rubber bands, one with cones (for squats), and the last two at the wall with the medicine ball. The circuit was a modified Tabata (20 seconds on, 10 seconds rest) but we did 45 seconds per station for speed without sacrificing technique and a 15 seconds rest between stations; more or less the time to move to the next station and get ready. We did overhead presses, curls, front raises, side raises, tri extensions, incline presses, straight presses in various combos. We would add squats with split cone touches or single leg squats with a cone touch and then to the wall. At the wall we did two different exercises to complete the circuit.
We did 4 circuits if I recall correctly. I liked the medicine ball work, not sure why but it is one of my favorites. Maybe because I know its good for me and its hard. A day of it and the ladder would be great!
My achillies is starting to feel better, far less sore and I think Friday we're giving it a shot at some more active movements. It will have been a week so we'll see.
Until then.
T
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