Man, 10 days off felt like I've been out of practice for >2 months. Yesterday's workout was rough for me. The others looked like they were flying and tolerating well. I felt like I was training at the RPE of week 2 back in January. Trained at Cliffside Park today with Scott...felt tiny bit better...but still pretty deconditioned and weak. Thus proving the physiological fact that we lose 2 months of gains in just a fraction of the time we're away from training. It stinks but I have to keep pressing...I have fitness goals and objectives to meet. In approximately 2 weeks, I'll be back to where I was. So, to all those who are doubting me...unfortunately, you're hatin for no reason! =) I recommend you stop waiting and start training.
Anyway, diet has been relatively good and I've gladly refrained from drinking alcohol. Oh, by the way, about 3 weeks ago...I checked my blood pressure. I've had borderline hypertension for a few years now (mostly due to stress and being neurotic)...approx 140/90. 3 weeks ago, my blood pressure was 118/69!!! I was definitely happy about that. The intense program definitely helped return me to normal levels of BP. I'm now wondering how my cholesterol is doing...about a year ago, I was above 200. I know I know...I'm way too young to be in those ranges. If you only knew what I use to put my mind through on a given day...you'd know why I had numbers of a obese 50 year old man. Mostly stressing about meaningless things. Anyway, I feel I've made some huge strides with my life perspective. Still have long ways to go, but I don't just sit there for magic to happen...I try to pay attention to my mind/body/soul for health. It's kind of new to me since I've neglected at least 2 out of 3 at any given point for at least the last decade or so. It's either change my views/perspective or embrace a stress-filled life of 50 or so years.
Hope the 5 of you who read this blog are doing the same. Life is too damn short and we need to stop fixating on useless...completely meaningless things.
Tuesday, February 23, 2010
Tuesday, February 16, 2010
Aiming for a return tomorrow.
I've been waiting for my sinus and upper respiratory sytem to feel back to training shape before making the return. My hearing is still a bit muffled and blowing my nose has been gross. Not much of a cough though...which is good. I really tried not to make a visit to the MD since I knew I wanted to try and heal myself without anti-biotics. So far so good...it appears to be on its way out. It's been more about working and studying for the last week or so. There is no need to rush back to training until I feel close to 100%. I've been doing ok with diet.
Been thinking, reading, and researching like a man on a mission. Things are really coming together nicely...and I'm not talking about business or work. There is still much to sort through in regards to those two areas of my life. More importantly, some real personal things in my life are starting to make sense and it's giving me direction. I'm enjoying a bit of "fresh air" and a bit less "weight" on my shoulders.
I'm aiming for tomorrow at Paramus around 5:30. Text me if any of you are interested...I should know by noon. Thanks!
Been thinking, reading, and researching like a man on a mission. Things are really coming together nicely...and I'm not talking about business or work. There is still much to sort through in regards to those two areas of my life. More importantly, some real personal things in my life are starting to make sense and it's giving me direction. I'm enjoying a bit of "fresh air" and a bit less "weight" on my shoulders.
I'm aiming for tomorrow at Paramus around 5:30. Text me if any of you are interested...I should know by noon. Thanks!
Friday, February 12, 2010
oh well..
So...I hate to admit it, but I think I went a bit overboard on Monday. The fact I haven't been able to sleep through the night due to a kink in the neck/shoulder blade for a week prior to Monday didn't help either. It appears the most injurious thing I do during a 24 hour period is sleeping. First, it was the phantom shoulder pain which suddenly went away within 12 hours...now, the kink in the neck. The neck is feeling much better, but now I have to deal with this cold. WAHHHHHH!!! I just want to do my thang... =)
Well, lesson learned...don't spar with Joel then workout like a mad man after days of interrupted sleep. The worst part of this is that I knew it on Monday. My gut told me to hold off or maybe just do one or the other. Unfortunately, my ego and pride got in the way. I have to keep reminding myself to establish a nice pace...a gradual increase in intensity.
Well, it looks like training for the next few days is not an option. If I'm able to breathe through the nose again by Sunday, I'll try to sneak into the gym. Otherwise, the goal is to recover by Monday and get back on track.
By the way, some really cool things have been happening in my life. I won't go into details since I'll probably bore you. Basically, I've been able to connect with some really grounded people who I respect tremendously. They are definitely lending another level of perspective which provokes productive thought and action. It's always good to have friends who know you and challenge you to reach your potential. Life is not all about work, paying a mortgage, or accruing as much $$/toys. It's about appreciating what we have...the ability to make the best of our work, a roof over our heads which protects, and the opportunity to succeed enormously...and the people (family, friends, and even strangers) who give meaning to this blink-of-an-eye-moment called life. It's amazing how time has flown by and how much of it we've filled with completely insignifcant/meaningless "things" and stresses. It's the big picture we so often forget to keep as our "lens" through which we view life. Anyway, I can go on and on about this stuff... Hopefully, Sunday we shall resume...
Well, lesson learned...don't spar with Joel then workout like a mad man after days of interrupted sleep. The worst part of this is that I knew it on Monday. My gut told me to hold off or maybe just do one or the other. Unfortunately, my ego and pride got in the way. I have to keep reminding myself to establish a nice pace...a gradual increase in intensity.
Well, it looks like training for the next few days is not an option. If I'm able to breathe through the nose again by Sunday, I'll try to sneak into the gym. Otherwise, the goal is to recover by Monday and get back on track.
By the way, some really cool things have been happening in my life. I won't go into details since I'll probably bore you. Basically, I've been able to connect with some really grounded people who I respect tremendously. They are definitely lending another level of perspective which provokes productive thought and action. It's always good to have friends who know you and challenge you to reach your potential. Life is not all about work, paying a mortgage, or accruing as much $$/toys. It's about appreciating what we have...the ability to make the best of our work, a roof over our heads which protects, and the opportunity to succeed enormously...and the people (family, friends, and even strangers) who give meaning to this blink-of-an-eye-moment called life. It's amazing how time has flown by and how much of it we've filled with completely insignifcant/meaningless "things" and stresses. It's the big picture we so often forget to keep as our "lens" through which we view life. Anyway, I can go on and on about this stuff... Hopefully, Sunday we shall resume...
Wednesday, February 10, 2010
Wednesday's workout...snow blowing and shoveling!
Got myself a bit of a sinus cold...I think. The tossin and turnin during the last few nights due to the kink in the neck = horrible sleep = sinus cold. boooooooo.
I'm still aiming to put myself through a great workout tomorrow at Cliffside Park. Other than sniffles...I feel ok. Besides, snow day gave me an excuse to be a bit relaxed with my diet today and my body's itching for some training. The weekend diet will be kept strict to make up for the snow day relaxation.
We ventured out on the road and had a good time as a family. We grabbed lunch at Mitsuwa (a supermarket with a nice Japanese food court) then watched a movie at the Edgewater Cinemas (The Tooth Fairy!!). The Rock is a softy or is having a hard time landing serious roles. It was a fun flick and the girls really liked it. I have never seen Mitsuwa that empty, but we thoroughly enjoyed it.
Snow blowing with my little Honda blower was a productive workout. Did some shoveling as well. I wanted to get at least half the snow off the pavement before it all comes to an end tonight. Tomorrow morning whould be a nice little workout as well. I dont mind the snow...but raking is a pain in the ass!
Haven't cooked much in the last few months, but felt inspired tonight. Chef Taylor put together his famous seafood pasta!
Thin spaghetti, canned anchovy or paste (for amazing flavor), extra virgin olive oil, tons of garlic, onions, sundried tomatoes, sliced tomatos, some tomato sauce, basil, parsley, whole shrimp, sliced artichoke hearts, capers, black pepper, salt, and some parmesan cheese. mmmm mmmm. The girls loved it!
Anyway, tomorrow should be another fun day!
I'm still aiming to put myself through a great workout tomorrow at Cliffside Park. Other than sniffles...I feel ok. Besides, snow day gave me an excuse to be a bit relaxed with my diet today and my body's itching for some training. The weekend diet will be kept strict to make up for the snow day relaxation.
We ventured out on the road and had a good time as a family. We grabbed lunch at Mitsuwa (a supermarket with a nice Japanese food court) then watched a movie at the Edgewater Cinemas (The Tooth Fairy!!). The Rock is a softy or is having a hard time landing serious roles. It was a fun flick and the girls really liked it. I have never seen Mitsuwa that empty, but we thoroughly enjoyed it.
Snow blowing with my little Honda blower was a productive workout. Did some shoveling as well. I wanted to get at least half the snow off the pavement before it all comes to an end tonight. Tomorrow morning whould be a nice little workout as well. I dont mind the snow...but raking is a pain in the ass!
Haven't cooked much in the last few months, but felt inspired tonight. Chef Taylor put together his famous seafood pasta!
Thin spaghetti, canned anchovy or paste (for amazing flavor), extra virgin olive oil, tons of garlic, onions, sundried tomatoes, sliced tomatos, some tomato sauce, basil, parsley, whole shrimp, sliced artichoke hearts, capers, black pepper, salt, and some parmesan cheese. mmmm mmmm. The girls loved it!
Anyway, tomorrow should be another fun day!
Monday, February 8, 2010
oh...last thought for tonight...
If you have a problem with me stating my actual thoughts on this blog....uhhhh...stop reading it! Please. This is a blog and no one is forcing anyone to read it and get offended. Thank you and I hope all 6 of you continue to follow/enjoy my blog! Until tomorrow...
Great workout!!! Probably the toughest yet!
Superbowl weekend was relaxing but fun. Spent most of the weekend with my 3 ladies. Bella and Sofie can't get enough Sushi...especially Bella. She's not one of those people who you meet and they say "oh, I love sushi..", but when you ask what type of sushi they like...they say "yea, I like the non-fishy type...eww the raw stuff is not my thing". Duh!! This is usually about the point when I want to immediately stop talking to that person. People!!! You don't like sushi!!! You like california rolls! =)
Anyway, my older one loves the real stuff. I mean she'll ask specifically for the fish roe, sashimi, and anything stinky and slippery. When we grill or stew fish, she will always ask for the eyes and slurp them up like how other kids suck and chew on skittles. Gotta love Bella! Don't worry, we're not irresponsible parents who would give massive quantities of mercury-tainted tuna and bottom feeders to our child...stop judging us. =) She only gets a sushi or two.
The superbowl party I attended was chill/fun. Christine and Sofie (Sofie wasn't feeling well) stayed home while Bella and I went over to my close friend's house. Christine is not a huge football fan and would be more interested in the choice of wines offered at the residence. I stayed until half time and returned home with Bella. I'm really getting comfortable resisting unhealthful foods. I ate a burger and a huge plate of salad...and I didn't even touch the beer. Felt good and enjoyed the game/company very much.
Now for today's workout details. One month ago, I promised Joel (BD's boxing trainer) that I'd spar with him at the 1 month mark of my program. It was exhausting but I felt much better than a month ago. I could tell Joel was pushing much harder and at one point even looked like he was out to do some real damage. Actually, the guy is a cardio machine...he simply doesn't seem to fatigue. I even got sloppy a few times and punched in face. I think he knew that was going to happen because he put in a mouthguard before we began to spar. We went 2 rounds and he basically turned me into a punching bag by round 2. For every 1 shot I got in...he probably hit me 2 or 3 times. It felt good though! Thanks Joel.
After my boxing warm up, we started the training program. At this point, I was pretty much spent and felt like I had sprinted a mile. We had the biggest group so far...to join me for my workout (we had 9). It was also one of our most efficient workouts. It was non-stop ass whoopin and we were all business. There is no doubt today's workout was very motivational and people seem to be getting a sense of what my workouts are about. Basically, non-stop...intense...circuit/cross training. It will test you physically and mentally. The weak of mind will struggle quite a bit, but with practice and a bit of motivation from the others...people catch up and start to get it.
I always find it interesting when people make an issue of others trying to get fit. I don't know if it's just envy/jealousy, but all they have to do is ask instead of gossiping and complaining about the group getting too big and hogging their gym. It's like they would rather hate on the group simply trying to get fit than simply ask to join in. I don't get it and it's getting kind of annoying. People! Either leave me alone or ask for help. No matter how you look at it, the workout group brings so much energy to the gym and helps create an environment which all gyms should possess....an environment where you can feel the actual pursuit of fitness/health instead of a bunch of people going through the motions. Get with the program and please take your complaining else where...this comment/suggestion box is full!!
Today's workout:
-Warm-up: Boxing 2 rounds (sparring with Joel)
-3 cycles of the following 2 stations (switch every 30 seconds):
1. Plyo push ups on medicince ball
2. Bilat KTC (Abs)
-3 cycles of the following 2 stations (switch every 30 seconds):
1. 25 lbs plate chest push and pulls
2. 25 lbs plate squats
-3 cycles of the following 9 stations (switch every 30 seconds):
1. Crunches
2. Push ups
3. 25 lbs kettle bells lunges
4. KB 20 lbs bent over punching rows
5. Box jumps
6. Bar hops Bilat
7. Dummy man alt kicks
8. Heavy bag alt. pushing
9. Rest/timer
-Stairs: Run up 2 steps at a time and down 1 step at a time. (7 or 8 times)
Today's Meals:
-Breakfast: Super shake and fish oil
-Lunch: Huge grilled chicken cobb salad with cranberry/italian dressing on the side
-Snack: Whole avocado and banana
-Snack: 35g of protein (whey isolate)
-Dinner: 5 egg whites scrambled with turkish eggplant side (leftover from Sunday) and some of Christine's lasagna with skim ricotta cheese (a taste)
-Tons of water!!!
Anyway, my older one loves the real stuff. I mean she'll ask specifically for the fish roe, sashimi, and anything stinky and slippery. When we grill or stew fish, she will always ask for the eyes and slurp them up like how other kids suck and chew on skittles. Gotta love Bella! Don't worry, we're not irresponsible parents who would give massive quantities of mercury-tainted tuna and bottom feeders to our child...stop judging us. =) She only gets a sushi or two.
The superbowl party I attended was chill/fun. Christine and Sofie (Sofie wasn't feeling well) stayed home while Bella and I went over to my close friend's house. Christine is not a huge football fan and would be more interested in the choice of wines offered at the residence. I stayed until half time and returned home with Bella. I'm really getting comfortable resisting unhealthful foods. I ate a burger and a huge plate of salad...and I didn't even touch the beer. Felt good and enjoyed the game/company very much.
Now for today's workout details. One month ago, I promised Joel (BD's boxing trainer) that I'd spar with him at the 1 month mark of my program. It was exhausting but I felt much better than a month ago. I could tell Joel was pushing much harder and at one point even looked like he was out to do some real damage. Actually, the guy is a cardio machine...he simply doesn't seem to fatigue. I even got sloppy a few times and punched in face. I think he knew that was going to happen because he put in a mouthguard before we began to spar. We went 2 rounds and he basically turned me into a punching bag by round 2. For every 1 shot I got in...he probably hit me 2 or 3 times. It felt good though! Thanks Joel.
After my boxing warm up, we started the training program. At this point, I was pretty much spent and felt like I had sprinted a mile. We had the biggest group so far...to join me for my workout (we had 9). It was also one of our most efficient workouts. It was non-stop ass whoopin and we were all business. There is no doubt today's workout was very motivational and people seem to be getting a sense of what my workouts are about. Basically, non-stop...intense...circuit/cross training. It will test you physically and mentally. The weak of mind will struggle quite a bit, but with practice and a bit of motivation from the others...people catch up and start to get it.
I always find it interesting when people make an issue of others trying to get fit. I don't know if it's just envy/jealousy, but all they have to do is ask instead of gossiping and complaining about the group getting too big and hogging their gym. It's like they would rather hate on the group simply trying to get fit than simply ask to join in. I don't get it and it's getting kind of annoying. People! Either leave me alone or ask for help. No matter how you look at it, the workout group brings so much energy to the gym and helps create an environment which all gyms should possess....an environment where you can feel the actual pursuit of fitness/health instead of a bunch of people going through the motions. Get with the program and please take your complaining else where...this comment/suggestion box is full!!
Today's workout:
-Warm-up: Boxing 2 rounds (sparring with Joel)
-3 cycles of the following 2 stations (switch every 30 seconds):
1. Plyo push ups on medicince ball
2. Bilat KTC (Abs)
-3 cycles of the following 2 stations (switch every 30 seconds):
1. 25 lbs plate chest push and pulls
2. 25 lbs plate squats
-3 cycles of the following 9 stations (switch every 30 seconds):
1. Crunches
2. Push ups
3. 25 lbs kettle bells lunges
4. KB 20 lbs bent over punching rows
5. Box jumps
6. Bar hops Bilat
7. Dummy man alt kicks
8. Heavy bag alt. pushing
9. Rest/timer
-Stairs: Run up 2 steps at a time and down 1 step at a time. (7 or 8 times)
Today's Meals:
-Breakfast: Super shake and fish oil
-Lunch: Huge grilled chicken cobb salad with cranberry/italian dressing on the side
-Snack: Whole avocado and banana
-Snack: 35g of protein (whey isolate)
-Dinner: 5 egg whites scrambled with turkish eggplant side (leftover from Sunday) and some of Christine's lasagna with skim ricotta cheese (a taste)
-Tons of water!!!
Wednesday, February 3, 2010
Bring on Month #2!!!
So far so good...
Body Composition: 13.7% (exactly 30 days ago, it was 16.6%)
I had Scott take the measurements again. He said I looked a little less "pudgy". Ha! Nice! Thanks Wallace!
Overall, I definitely feel leaner. More importantly, I feel significantly more fit (increased muscular endurance/strength, cardiovascular endurance, and tolerance to fatigue). Unfortunately, the pictures taken today may not be a true comparison since we failed to use the flash. Oh well... I still feel there is noticeable change.
The pictures on the left side are from day #1 (30 days ago). The pictures on the right are from today!
Today's workout:
Warm up: Versaclimber 5 min and Stairmaster 5 min
-Did 3 cycles of the following 4 exercises (change stations every 30 seconds)
1. Jumping up pull ups
2. Modified deadlifts (30 lbs DB)
3. Squating straight bar row/twists (42.5 lbs)
4. Jumping lunges
-3 cycles of the following 6 exercise stations (rotate every 30 seconds)
1. Suspension unilat reach/rotations on TRX straps
2. Unilat cable squat cable row/twists (35 lbs)
3. DB bent over alt rows (punches) (20 lbs DB)
4. Leaning Bilat heel raises
5. Leaning speedmountain climbers
6. Rest
-3 cycles of the following 6 stations (rotate every 30 seconds)
1. Hold the heavy bag for the person kneeing
2. Alt kneeing the bag
3. Crunches
4. Bicep curls to shoulder press
5. Tubing alt bicep curls (blue)
6. Lateral raises (10 lbs DB)
-Stairs (simply went crazy on these...)
Meals:
-Breakfast: had 2 hard boiled egg whites with my super shake and fish oil
-Lunch: Chicken and rice
-Snack: Protein shake (35g of whey protein isolate)
-Dinner: rice, indian kidney beans, some lean ground beef, and split pea soup
-Tons of water!!
Body Composition: 13.7% (exactly 30 days ago, it was 16.6%)
I had Scott take the measurements again. He said I looked a little less "pudgy". Ha! Nice! Thanks Wallace!
Overall, I definitely feel leaner. More importantly, I feel significantly more fit (increased muscular endurance/strength, cardiovascular endurance, and tolerance to fatigue). Unfortunately, the pictures taken today may not be a true comparison since we failed to use the flash. Oh well... I still feel there is noticeable change.
The pictures on the left side are from day #1 (30 days ago). The pictures on the right are from today!
Today's workout:
Warm up: Versaclimber 5 min and Stairmaster 5 min
-Did 3 cycles of the following 4 exercises (change stations every 30 seconds)
1. Jumping up pull ups
2. Modified deadlifts (30 lbs DB)
3. Squating straight bar row/twists (42.5 lbs)
4. Jumping lunges
-3 cycles of the following 6 exercise stations (rotate every 30 seconds)
1. Suspension unilat reach/rotations on TRX straps
2. Unilat cable squat cable row/twists (35 lbs)
3. DB bent over alt rows (punches) (20 lbs DB)
4. Leaning Bilat heel raises
5. Leaning speedmountain climbers
6. Rest
-3 cycles of the following 6 stations (rotate every 30 seconds)
1. Hold the heavy bag for the person kneeing
2. Alt kneeing the bag
3. Crunches
4. Bicep curls to shoulder press
5. Tubing alt bicep curls (blue)
6. Lateral raises (10 lbs DB)
-Stairs (simply went crazy on these...)
Meals:
-Breakfast: had 2 hard boiled egg whites with my super shake and fish oil
-Lunch: Chicken and rice
-Snack: Protein shake (35g of whey protein isolate)
-Dinner: rice, indian kidney beans, some lean ground beef, and split pea soup
-Tons of water!!
Tuesday, February 2, 2010
Duty calls...
Had a maven full staff meeting today. A few brave ones were put through a workout by Scott "Da Managa" Wallace! Feedback was positive and he did us proud. Jerry and I had another meeting to attend...although we missed out on the workout, the meeting was definitely worthwhile. We're really trying to put the right team together for 2010 and beyond. I really hope the full timers we've hired in the last year come to truly realize the opportunity they have in front of them...maven's success is greatly tied to the extent this realization leads to consistent performance from the star players. Nothing will go unnoticed and staff performance above and beyond a job description will be rewarded accordingly sooner or later. I guess only time will tell...
Tomorrow should be a busy day. Have a few real estate counter-proposals to send out and a few meetings to attend. 1 month measurements and pictures are tomorrow!! The workout will be one of the most intense I've put myself through so far.
Diet was excellent today...had 5 meals/snacks (my body's craving more protein so I've made an attempt to increase my intake).
Until tomorrow....
Tomorrow should be a busy day. Have a few real estate counter-proposals to send out and a few meetings to attend. 1 month measurements and pictures are tomorrow!! The workout will be one of the most intense I've put myself through so far.
Diet was excellent today...had 5 meals/snacks (my body's craving more protein so I've made an attempt to increase my intake).
Until tomorrow....
Monday, February 1, 2010
Dirty looks from other members!! Now I know we're training!
Got some dirty looks from other members today! I guess 8 people training together in one area of the gym can earn some "looks". They weren't looks of disgust or even dislike...instead, they were looks of annoyance or maybe envy. Instead of hating on us, all they have to do is ask to join in! Unfortunately...for them...we have every right to do what we do. It was fun and intense today. 4 die hard ladies and 4 brave men got together and truly put on a show for each other and the "spectators". Man, the first cycle was tough on everyone. I could almost hear "what the hell am I doing" from each pant exhaled by the 8. I originally had 3 cycles planned...but realized today was not a good night to die! I have some important meetings scheduled this week. =)
Here goes another soap box!!
People who spend hours on the cardio machines and do absolutely no resistance training. Yes, most of these people are women and they are typically afraid of resistance training due to their understanding that they will bulk up and begin to look manly. Women!! Unless you are taking physician prescribed hormones or naturally have abnormally high levels of testosterone in your body, you will not begin to look like the incredible hulk. It takes a very intense meathead workout regime/diet and some extra hormones to give you enough hypertrophy of muscles to actually "bulk" up.
Chances are...you or I were not born with a surplus of already efficient metabolically active tissue called muscles! Most or all of us have to train our muscles so they become more efficient fat burning centers of our body. That is why you need to resistance train as well. Resistance training helps muslces reach their potential as the "firepit" which fat is broken down into energy components and released via heat (calories). If you aren't seeing much reductions in dress size after 5 days a week of running 10 miles on the treadmill....try adding a regular resistance training regimen to your routine. Oh and you may want to eat more than 2 meals a day. Less meals a day = lowering your basal metabolic rate (basically the calories you burn when you are simply sitting still). Your body will respond to what you expose it to. If you eat small portions frequently and healthfully, your body will adjust your metabolic rate to accommodate and increase the rate at which calories are burned. If you eat no breakfast and a rabbit dinner, it will slow the basal metabolic rate to make sure it conserves energy combustion thus slowing your metabolic rate. Ok...enough on this topic.
I'm going to take it a bit easy tomorrow at Cliffside Park. Why you ask? I'm feeling slightly tired. Maybe I'll get a massage and hang out with the old Korean folks in the steam room and sauna! On second thought...massage sounds good on its own.
Wednesday is my 1 month mark!! Prior to working out on Wed, I'll have Scott once again measure my fat % and take pictures. I'll post the pictures next to the shots I took a month ago before beginning this crazy program. Hopefully, you'll also see the difference I see and feel. I'm pretty sure my body composition has improved. Wednesday's workout at Paramus should be another crazy one.
I completely forgot to take some pictures of tonight's crew and a video clip or two for posting. Tonight would've been a great night for some video footage. Oh well...
Today's workout:
-Warm-up: TM 5 min/Bike 5 min (the gym was packed!)
-Two cycles of the 8 stations below (30 seconds each station) NO REST!
1. Full plyo push-ups/Plyo push ups on knees
2. Line Ski hops side to side
3. Reg push ups
4. 25 lbs plate squats
5. DB push-ups
6. Soccer dribble kick ups
7. Lunges
8. REST station
-3 cycles of the 4 stations below (30 seconds each station) NO REST!
1. Knee/kick heavy bag
2. Hold for the kicker (keep time)
3. Push ups on knees
4. Crunches
-6 cycles of these 2 stair activities. NO REST!
1. Two legged hop (3 stairs at a time going up). Fast walk down 1 step at a time.
2. Run up 2 stairs at a time. Fast walk down 1 step at a time.
-3 cycles of the following 5 stations. NO REST!
1. Dip bar ab KTC rolls (12-10-8)
2. Dip tricep progressives legs straight/knees bent (25-20-15)
3. Suspension KTC Abs or Hip Pike TRX straps (20-15-10)
4. Narrow grip push ups on elevated surface (20-15-15)
5. Crunches (25-20-20)
-RPE: 17 -TIME: 75-80 min
MEALS
-Breakfast: Super Shake and fish oil
-Lunch: Thai (spicy chicken, rice, and tom yum soup)
-Dinner: 5 egg whites scrambled, small block of ahi tuna, seaweed soup with rice.
-Tons of water.
Here goes another soap box!!
People who spend hours on the cardio machines and do absolutely no resistance training. Yes, most of these people are women and they are typically afraid of resistance training due to their understanding that they will bulk up and begin to look manly. Women!! Unless you are taking physician prescribed hormones or naturally have abnormally high levels of testosterone in your body, you will not begin to look like the incredible hulk. It takes a very intense meathead workout regime/diet and some extra hormones to give you enough hypertrophy of muscles to actually "bulk" up.
Chances are...you or I were not born with a surplus of already efficient metabolically active tissue called muscles! Most or all of us have to train our muscles so they become more efficient fat burning centers of our body. That is why you need to resistance train as well. Resistance training helps muslces reach their potential as the "firepit" which fat is broken down into energy components and released via heat (calories). If you aren't seeing much reductions in dress size after 5 days a week of running 10 miles on the treadmill....try adding a regular resistance training regimen to your routine. Oh and you may want to eat more than 2 meals a day. Less meals a day = lowering your basal metabolic rate (basically the calories you burn when you are simply sitting still). Your body will respond to what you expose it to. If you eat small portions frequently and healthfully, your body will adjust your metabolic rate to accommodate and increase the rate at which calories are burned. If you eat no breakfast and a rabbit dinner, it will slow the basal metabolic rate to make sure it conserves energy combustion thus slowing your metabolic rate. Ok...enough on this topic.
I'm going to take it a bit easy tomorrow at Cliffside Park. Why you ask? I'm feeling slightly tired. Maybe I'll get a massage and hang out with the old Korean folks in the steam room and sauna! On second thought...massage sounds good on its own.
Wednesday is my 1 month mark!! Prior to working out on Wed, I'll have Scott once again measure my fat % and take pictures. I'll post the pictures next to the shots I took a month ago before beginning this crazy program. Hopefully, you'll also see the difference I see and feel. I'm pretty sure my body composition has improved. Wednesday's workout at Paramus should be another crazy one.
I completely forgot to take some pictures of tonight's crew and a video clip or two for posting. Tonight would've been a great night for some video footage. Oh well...
Today's workout:
-Warm-up: TM 5 min/Bike 5 min (the gym was packed!)
-Two cycles of the 8 stations below (30 seconds each station) NO REST!
1. Full plyo push-ups/Plyo push ups on knees
2. Line Ski hops side to side
3. Reg push ups
4. 25 lbs plate squats
5. DB push-ups
6. Soccer dribble kick ups
7. Lunges
8. REST station
-3 cycles of the 4 stations below (30 seconds each station) NO REST!
1. Knee/kick heavy bag
2. Hold for the kicker (keep time)
3. Push ups on knees
4. Crunches
-6 cycles of these 2 stair activities. NO REST!
1. Two legged hop (3 stairs at a time going up). Fast walk down 1 step at a time.
2. Run up 2 stairs at a time. Fast walk down 1 step at a time.
-3 cycles of the following 5 stations. NO REST!
1. Dip bar ab KTC rolls (12-10-8)
2. Dip tricep progressives legs straight/knees bent (25-20-15)
3. Suspension KTC Abs or Hip Pike TRX straps (20-15-10)
4. Narrow grip push ups on elevated surface (20-15-15)
5. Crunches (25-20-20)
-RPE: 17 -TIME: 75-80 min
MEALS
-Breakfast: Super Shake and fish oil
-Lunch: Thai (spicy chicken, rice, and tom yum soup)
-Dinner: 5 egg whites scrambled, small block of ahi tuna, seaweed soup with rice.
-Tons of water.
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