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
Monday, April 12, 2010
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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