Monday, December 31, 2012

Dec 30 and Mon Dec 31

This is post 600 of this blog. Whoa. Let's take a minute and go ... whoa.

I've learned an awful lot about training and mindset by keeping this blog. I'm thinking right now isn't the best time for me for reflection - it's about 6pm on New Years Eve as I am writing this - but I'm thinking I'll have to do some reflection about what I've learned in the last 600 writing sessions here.

In any case ... whoa ... 600 .... ok, c'mon man ... focus.

ok ... Sunday was more shovelling and driving around. I also saw a rather cool video of using medicine balls for cardio for rugby from either facebook or twitter ... and forgot to take the URL to post it here. I just knew I wanted to try a workout I saw out, and since there is no one looking today, I did this for five rounds.
Good workout, awesome training partner

10 squat jump throw medicine ball straight ups
10 overhead line out throws with the Mball
10 rugby pass with the mball (both sides)
20 feet up push ups
10 db rows - 50 lbs used.

This would be a lot harder with a heavier ball - I'm thinking I could combine this with the sprints in the summer as a finisher without mush stress.

It doesn't look like much, but that was a pretty solid workout. Done at a moderate pace, with frequent interruptions by my boy, I got a pretty solid workout done.

In preparation for the upcoming season, I went through my laptop and found a few old ORU workouts, one of which was the sprinting workout I did after each training session last summer. Seems I am benefiting from an awful lot of shared wisdom.

I also know that it is basically what Callum Mahoney told me to do last May, and it worked for me this last summer. I'm pretty sure it'll work this spring, too. Until then, I'll put this up on the wall of my gym, to follow once or twice a week. Rest of the time it'll be basic fitness with some ball handling

Sunday, December 30, 2012

Tuesday to Saturday Dec29

Well, I got this done for four or three rounds, depending on the day. Lots of early morning wake ups (like stupid early, 4:30am early) to deal with my youngest. God thing I am going to bed early and eating fairly well.

20 BW squats
10 TRX rows
20 feet up push ups
20 two handed kb swings (30 then 50 lb bell used)
15 kb cleans
10 bench flies
10 triceps dips
15 hanging knee tucks

Wednesday was a big snow storm, and did the above workout three rounds.

Thursday I did a 90 minute shovelling session in the am, with rugby in the evening.

Friday I was taking care of my kids with no chance of any workout happening.

Saturday was a long day of chasing my kids with naps in the middle. However,  I was celebrating being married for 11 years.


Wednesday, December 26, 2012

Sunday, Monday

Sunday was an off day, I got a lot of work done around the house - tree up, lots of things completed for Christmas.

I'm just not in the spirit, never was, probably never will be.

Monday was Christmas Eve and I did a lot of travelling, after I got this done four rounds:

10 Goblet squats
10 TRX body rows
20 feet up push ups
20 kb two handed swings
10 kb cleans each side
10 bench flies (30 lb dbs)
10 triceps extensions
15 hanging knee tucks

Yeah, the basics ... had to go and be a family member after this

Saturday, December 22, 2012

Wed, Thurs, Fri and Saturday Dec 22

Wed, Thursday and Friday ... were off days.

I don't know; lots of stretching, though. Legs were rather sore and I was just fighting something. I didn't even want to go play "Touch" rugby - too afraid it would downgrade to League stuff.

One of my teammates got kicked out for the night last week for tossing someone around. I'm pretty sure I know who it was that he tossed, even though I wasn't there to see it.

Wednesday to Friday I was fighting something. Not sure, but lungs were sore during the day. Lots of goo... oh, never mind. Suffice it to say that I wasn't feeling the top of my game.

Lots of stuff done at work, though. Lots of reading done, too.

I even got a short story written at home, too.

Saturday, though, I got this done for four rounds before I had to go off and be a dad:

 6-8 deadlifts -150, then 200+ lbs for the last rounds
20 two handed swings (40 then 50 lb kb used)
6-8 kb snatches 50 lb bell used - This was cool to feel myself do, finally
10 TRX body rows 20 feet up push ups
10 bench flies (35 lbs used ... I'll get this up by next week)
10 triceps dips 15 hanging knee tucks

That. Felt. Good.


Tuesday, December 18, 2012

Monday and Tuesday Dec 18

Well, I was sore on Monday and I got this workout done first for four rounds:

8-10 Deadlifts - about 150 lbs (length of bar was the limiting factor)
20 feet up push ups
20 seated knee tucks
10 bench flies (35 lb used)

Man, might be a little too chilly for this one today...
I was really sore after and had planned on doing a run after, but my legs said for me to rest and I did. I should have gone, as Tuesday I had to be a dad all day, but still got some stretching and rolling done.

Monday, December 17, 2012

Friday and Saturday and Sunday Dec 16

Friday was a day off - I stretched and tried to get a full night's sleep to no avail. Funny how kids will  do that to you.

Saturday was not a gymnastics day - they're done. Found that out when  pulled into the parking lot at the correct time. Meh, I got this done later with my youngest for three rounds

20 BW squat
20 feet up push ups
10 trx body rows
30 KB swings
10 bench flies 30 lbs used
10 tricep extensions
15 hanging knee tucks

Sunday was supposed to be a rest day, but got the same workout done for four rounds before heading off to a party with most of the family. Glad to be training, need to work on my diet. I think when I made myself post it here, I made sure I ate well. Something to consider moving forward.

Ah, Monday. Strikes and ratification votes loom for me this week. Should be interesting, man.

Thursday, December 13, 2012

Wed and Thursday Dec 13

Wed was an off day. Sore and kranky; just stretching and bitching. Went to bed early after a good nap.

Thursday was the first two a day I've had in a while. First workout was the following done three rounds:

10 Goblet squats with the 40lb bell
10 TRX body rows
20feet up push ups
20 two handed swings
10 bench flies 30 lb DBS used
10 bench triceps extensions
15 hanging knee tucks

Then, had to go be a dad. After kids in bed, went for a 5k run, nice and flat.

Tuesday, December 11, 2012

Monday and Tuesday Dec 11

Well, Monday was .. well, a Monday. I looked forward to my run all day .. and get let down by a training partner ... not that anyone was keeping score... ;)

I got to my running spot... and waited for about a quater of an hour, then did a 4 k run on my own. Would have rather had a partner, but didn't. Meh, I got it done. Made me feel as though I need to do more.

Tuesday I had a meting to attend and I got this done before. Four rounds of:

20 bw squats
10 TRX rows
20 feet up push ups
30 KB two handed swings - 40 lb bell used
10 bench flies
30 lb dbs used
10 tricep extensions
15 hanging knee tucks

After that, I was good to go. y Middle child came and made fun of me while I rolled and stretched, but that was ok.

Monday, December 10, 2012

Friday, Saturday and Sunday Dec 9

Friday was an off day - no training as I was needed in early at work and later by my family. Disappointed I didn't get out to see my peeps at a going away party in Toronto. Sorry, Chris.



Ho, ho ... I forget the last line...
Saturday I woke up stupid early and did the Santa 5K in Burlington. I was still bummed out because of missing the party and my wife convinced me to do this event. I got there, was kind of turned off by the weather but got to the starting line and was a bit happier. I got into a spot in the middle of all the runners, sort of near the front and took pics. I will get them on here later.

In a turn to the surreal, I discovered by turns that I was standing beside the Mayor of Burlington and my Ward Councellor for the part of the city in which I live. I was ok with that, as I voted for both men. In a moment of pride, the Mayor recognized my name a face and said "Oh, right, you're from the rugby club!", and then shook my hand.

I'm pretty sure I pooped my Santa suit at that moment.

We chatted for a bit, Rick telling some funny jokes and people around us made reference to this funny video from Rick Mercer:




I made a mental note to watch it later. It took me a while to find it, but man .... that Rick Mercer.  I chatted with my Ward Councellor for a while. A kid fell down in front of me and I helped him up, and so lost a bit of pace there, too. Meh, I was just glad to get out on a run - I haven't done much of that as of late.  I'll get to it this week coming up.

After the race, I got to the Dickens for steak and eggs. Oh, man that was good. Then got home, played with my kids and did some rolling and stretching in my gym. That, my friends was a full day.

I didn't see the Mayor, do YOU see him? He's there, somewhere...
Sunday I actually got a chance to train, which is sort of unusual for me on a Sunday. Legs were a little sore from the runs last week and so, I finished with some more rolling.

Got this done four rounds with my two year old chasing me around:

20 bw squats (sorry, I can't trust him with me lifting a bar in the same room yet)
20 feet up push ups
15 hanging knee tucks
10 TRX body rows.

Not a lot of equipment, a relatively high safety factor and a great deal of chasing my son around between sets and reps.

After that, went to my brother's house warming party. Nice place. I pointed to this blog to help him set up a true Man Cave.... :)



Friday, December 7, 2012

Thursday Dec 6

I had to get to work early ... and will have to do the same until the end of January. Meh ... no more early morning workouts for me.

Life goes on.

And so ... I started playing touch rugby on Thursday nights. Lots of sprinting and ball handling with some actual rugby played as well. Well, some sort of rugby kinda like rugby thing played.

It's not good for tackling drills, or well, shouldn't be good for tackling drills, but there were a lot of cheap shots during a few of the games. Refs are regular referees, looking to stay in practice, too. But there are some different Laws of this indoor game on turf. Some really annoying people from other local clubs. For some games they were so many annoying people, I was left with no one for which to cheer.

I'm thinking that between the 10 minute games, of using my time to recover, but also to use the time to work on ball handling skills - like this:




Why? Because most of the guys in this league need to work on their hands. Including me.

Nuff said.

Wednesday, December 5, 2012

Tues and Wed Dec 5

Tuesday was alright - a little stiff from my first run in a while. I forgot I have a race this weekend with the other Santas until just now.

I got this done with a 40 lb bell for two rounds:

30 OH swings R
30 OH swings left
30 alternating cleans
30 TH swings
30 secs Mountain Climbers
30 snatch LH
30 sec figure 8’s
30 snatch RH
30 TH swings
20 feet up push ups
20 bw squats

Had to run away and get to work right after. Felt my legs all day.

Wednesday was a rest day - I had a lot on my plate today, as I was made to promise to get out the Christmas decorations by my middle child.

I got them out during the time I had to train. The rest of the day I was either driving somewhere, working or cleaning up after my child. Or teaching my sister how to blog. I did get a chance to stretch my legs between messages, though

I did get a chance to move stuff around in my garage ... I'm hoping the current set up helps me get fitter without banging hte crap outta my knees on my wife's car.

Ok, off to bed.

Monday, December 3, 2012

Sunday and Monday Dec 3

Sunday was a moving day. No, nothing emotional ... I helped a buddy move house. Lots of boxes out of the basement ... into a van ... then out of the van into a basement. Meh, s'all good.

I got pretty sweaty - it was two hours of movement with weights. Lots of books, too. Note to self - I'm ditching all of the dead tree things in my basement before the spring.

In any case, I did some stretching with my kids in my garage close to dinner time. I can't say my kids did a lot of stretching, but I surely did.

Monday morning, got this done three times before needing to get to work. 30 lb bell used throughout, as a lot of sore things in my body.

20 two handed KB swings
15 kb cleans
10 kb snatches
20 feet up push ups (wide hands)
15 hanging knee tucks
10 tricep dips

Much later, got a chance to run with a rugby buddy - did 4km with him. A nice start to the next rugby season.



Sunday, December 2, 2012

Friday and Saturday Dec 1

Ya know ... Fridays used to be fun, but this particular one, not so much.

I didn't get a workout in, I just didn't friggin do it - legs were just too sore and other stuff going on inside my head... got to work on time, did my things there. Just went to bed early and tried to get things ok inside my head.

Snow sucks

Saturday was the running around in the gymnastics club - had to have a nap afterwards. Seriously.

I also got a chance to rethink my gym tonight, nothing major, just some tweaks to get things working properly.

Thursday, November 29, 2012

Thursday Nov 29

Oh, man ... do I need November to be over. Now.
Chilly in here this morning.

I did this for four rounds this morning. I'm feeling it

20 two handed kb swings (50 lb bell used)
10 Kb cleans
20 feet up push ups - I'm putting my feet up higher these days.
10 seated triceps dips - used the tire/boxing bag and my bench for this. See pic.
15 hanging knee tucks
20 wall throws
20 body weight squats

I got this link on Twitter and had to post it here. It's Jason F talking about songs from old school rap artists he listens to while training. I need some new tunes, and so I need a place to park this link. I'm thinking that when I get home tonight, I abuse copyright laws a little.

All in a good cause, though - my health.

This isn't a goal, but it is a destination.
right, after I helped get kids in bed .... touch rugby for about an hour.

Wed Nov 28

I'm writing this in the wrong mood - angry, frustrated and sore. I just didn't get what I wanted done the last few days. I got my workouts done - that's what's working.

The rest of it, well .... I could be doing better.

Anyway, got this done for four rounds before having to get going to work:

10 barbell deadlifts - 150 lbs ?
20 kb two handed swings (40 lb bell used throughout)
10 kb floor press ups (see pic below) with 2 30 lb bells
20 feet up push ups
15 hanging knee tucks
10 bw squats




Wednesday, November 28, 2012

Doing a terrible blog post

Hi, yeah. I liked this movie, it kept me on the edge of my seat. It was awesome. Won lots of awards. It stars lots of people that I like and it's awesome.

Here's a pic of them all together:


Tuesday, November 27, 2012

Tuesday Nov 27

It wasn't "talking to a chair" weird, but it was weird
Ok, this was a weird one. It started early - I mean stupid early, being shaken awake by someone I was punching the crap out of in a dream. Yes, as I said .... weird.

It was about a half hour before I had to get up, so I got up anyway. Got the kids' lunch done, then some garbage done. Then the recycling ... and I still had about a half hour left, so I did a load of laundry... I was a machine. Weird.

After getting the kids to where they needed to be, got this done for five rounds:

8-10 deadlifts ~ 150 pounds. Yeah, I know I need a new bar. On the menu for tomorrow.
20 two handed kb swings - 50 lb bell used
10 Kb cleans each side
10 step ups each side, holding 30 lb dbs in each hand
20 feet up push ups
10 hanging knee tucks

Yeah, what was even odder was, while at work, showed someone how to do a banner for the top of a blog - they scrolled down and chuckled. Then they challenged me to do 20 feet up push ups. Just 20.

I popped them off like nothing else. Meh - no worries, I said. No worries.

People around us were impressed, though. Seems I now have some street cred, too.

I totally looked like this today ... lolz

Monday Nov 26

Please notice the cheap vinyl weights with duct tape. It makes the bottom pic funnier.

Yeah, Monday.

I got up and got everyone where they needed to be - and got some training in. The following done four rounds using the 40 lb bell throughout was a worth testimony to today.

10 KB Goblet squats
20 two handed KB swings
10 KB cleans
20 feet up push ups
10 TRX body rows
10 hanging knee tucks

Feeling in a bit of a rut of late, wanted to get to Grappling at Parabellum MMA, but by the time I remembered, was too late in the day. Then I thought about doing a short run and ran out of steam, man. Humph. Not good.

Did get a short conversation in with Matt W over Facebook about getting a longer bar for Christmas. I'mma have to point out I have to go dirt freaking cheap on the bar - he recommended Rogue fitness' website. The stuff there looked really cool, but I have basically no budget. I did let Matt know that in speaking to the dude at Play it Again Sport that I should wait until today to come and look.

On the way home from work I saw a few spin lock cheapo 7 foot bars for 45 bucks today. I'll pick one up Wednesday after I get paid. 


Monday, November 26, 2012

Saturday and Sunday

    
Won "Ironman" in 2012; thanks, kettlebells and lots of training





Saturday was gymnastics with my boy morning, then being reminded that Saturday night was the banquet for my rugby club. For some, that banquet is the social event of the year. For me, I'm sort of tired of being verbally and silently upbraided for going, as I'm always going solo. My dear sweet wife went once, long ago. Once.

Yeah, yeah, I know "it's changed" ... but it's hard to convince someone who doesn't see any changes when ever she does show up to events like the games, the after games and hears about rampages at the other events. To be honest, I usually leave after the speeches are done.

I left a little later than usual this year, as I was hauling around the trophy you see above. The "Ironman" Award. Some really good people listed on that trophy - I'm pretty close to being the oldest on it, but I'm not sure. Given to the most dedicated and most consistent in the club for the year. I'm crediting the training you can read about on this blog for that particular title. Lots of training after, before and during the season makes me a lot harder to be injured, too sore or just not fit enough.

I'mma keep that in mind for 2013.

In any case, Saturday morning was me chasing my boy around then home for a nap.

Sunday was a mess of a day - I wasn't fit to be around humanity. I cleaned up for later in the day, but it required a lot of showering and naps. Everyone got to their appointed events, I just felt like living death. Must have been something I ate. I did get a chance to stretch and just move a little in the afternoon, and I did watch the Toronto Argos win the 100th Grey Cup online. That was nice.

I went to bed way early in the hopes that life would be better Monday.

Friday Nov 23

Had to vamoose quickly - get ready to present to a bunch of teachers during a PD Day. I'm cool, my mom says so.

Got this done for four rounds, used a 40 lb bell throughout.

10 goblet squats
20 two handed swings
10 kb cleans
20 feet up push ups
10 TRX body rows
5 hanging knee tucks

s'all good. Off I go.

Thursday, November 22, 2012

Thursday Nov 22

Obama and McKayla aren't impressed.
I got this done before work for five rounds - took about a half hour:

10 goblet squats (40 lb bell used)
10 TRX rows
20 feet up push ups
20 kb two handed swings (4 lb bell used)
10 bicep curls (25 lbs used)
10 hanging knee tucks

I was pretty impressed that I got this done for five rounds in about 27 minutes. I just kept moving, at what I thought was a slow pace, but I guess not.

Rest of the day was not bad - ham and eggs for breakfast, a lot of water and my parents picking up two of my kids for a PD day sleep over at the end. Not too shabby.


Wed Nov 21

Horrible day. Let's move on.

Tuesday, November 20, 2012

Monday and Tuesday Nov 20

Monday was a wash - too much stuff coming out of my nose with a slight fever and a lot of sore muscles just said "Take today off". Why risk pulling something when you are sick. No thanks, been there, done that.

I did some stretching and soaked in a bath to get the knots out.

Tuesday, I entered my garage gym, only to recall that my wife's vehicle was in there. It made for a squishy workout, but I got it done. Four rounds of this, using a 40 lb kettlebell:

20 two handed kb swings
10 kb cleans each side
20 feet up push ups
10 hanging knee tucks

I banged the crap out of my knees on the car - I'm pretty sure there will be bruises later. Now ... on to Tuesday and work!

Friday, Saturday and Sunday Nov 18

Friday was a kettlebell day. I got this done two rounds with the 40 pound bell...

30 OH swings R
30 OH swings left
30 alternating cleans
30 TH swings
30 secs Mountain Climbers
30 snatch LH
30 sec figure 8’s
30 snatch RH
30 TH swings
10 hanging knee tucks
20 feet up push ups
30 bw squats

 I'll say it again ... there is a major difference between the 30 and the 40 pound bell that goes way beyond the ten pounds

Saturday was a running around with my boy in gymnastic class. That is cool, except there was a lot of sick people there and my boy had the sniffles. In the afternoon, I got re-elected to the local branch executive for rugby. I'm hoping this helps the club get back to the league it was in three years ago.

I got home from that and had to take the youngest in ... confirmed an ear infection. Ugh.

Sunday I did another running around in my garage session with my two youngest children. They are way more awesome than I deserve. With half the family on antibiotics, it's hard not to think that I am going to be sick and some point. Sleep, lots of fluids, excessive hand washing and exercise is on for me in the next few days...

Friday, November 16, 2012

Wed and Thursday

No animals were harmed. Copyright law ... maybe

Wednesday I had intended to be a stretch and rest day - until I got called into work early. Which, kinda put my plans on hold. Boss comes first.

Diet was pretty good for the day - need more water, though

Thursday I got this done three rounds before getting to work.

30 th kb swings
10 kb cleans
10 kb snatches
10 TRX body rows
20 feet up push ups
10 hanging knee tucks

I did see a youtube video about what an alternating KB clean is supposed to look like - I was doing it more or less correctly, just inefficiently. Meh, you live and you learn. Work these days is a slow drag, but at least it's slow.

Checked my registration for the Santa 5k - I'm in for that one. The pic is from last year  - seems there is a deal on for the pictures right now. I was talking to people about this race yesterday. I do have to get myself set up for the Resolution run. I also got an message about someone training with me in the mornings. Company. That'd be cool.

Other than that ... oh yeah ... in the evening got to Parabellum MMA for an hour workout. Had to get going by the end of it, as I'm the only healthy on in my house at the moment. I'll do a post for it later on today. Hopefully everyone's cold mellows out this weekend, but no guarantees in life.


Wednesday, November 14, 2012

Tuesday Nov 13

Got this done in the revamped garage for three rounds, taking about a half hour:

30 TH KB swings
20 kilo bell used
10 kb cleans
10 kb snatches
20 feet up push ups
10 hanging knee tucks
5 chin ups
10 barbell squats (woo hoo! I went light ... 100 lbs?)
10 db bicep curls 20 lbs used

 I'm pretty sure I want to tell people that I did the curls while standing right in front of the squat rack... but since there was no one else in my garage, I figure that's ok.

The rest of the day was pretty cool, too. Got home early enough to get a load of stuff done, including a visit to Parabellum MMA. They had a deal going on 30 days for 30 bucks. So, I went for it. I'll go and get a review written up here sometime by the end of the weekend. I'm stoked, man.

Monday, November 12, 2012

Monday Nov 12

And so ... I changed the gym, if only because I was getting sick of not using the bench for anything other than a dust collector. I got that in a spot where I can use it, and the squat stand, too. Not sure where the pic is that I took this morning, but I'll get one on here shortly.

After moving stuff around, I checked the time and had 25 minutes to get a workout done. I went with an old standby:

10 barbell deadlifts (oh, did they feel good)
10 TRX body rows
20 feet up push ups
20 KB swings with the 40 lb bell
10 Db flies 25 lb used
10 bicep curls 15 lbs used
10 hanging knee tucks

Back to being able to do flies and dead lifts all in one day ... that was priceless. Still a little squishy, but at least I got things to places Where they can be used.

Friday, Saturday and Sunday Nov 11

Lest we forget. Friday was supposed to be a relaxing day, but it wasn't.
I tried to start it off right with this three times:
20 kb swings
10 Kb cleans each side
10 kb snatches
20 feet up push ups
10 TRX body rows
5 chin ups
10 hanging knee tucks

 It was a decent start, but after that ... well... My boss brought in chilli. It made me pretty gassy, though. Not good for my massage later in the day, man.

Massage therapist commented on how relaxed my legs were. Which was nice.

Saturday I chased my boy around the gymnastics place for an hour, then had a really long nap. We all hung out and had a great day doing as little as possible.

Sunday ... well, Sunday I tried to get him tired by running around in the gym, which met with some success. He's getting better on the balance beam and somersaults. Listening ... not so much. I did a lot of body weight squats, balance beam walks, push ups, planks and chin ups/hangs/hanging knee tucks. I was sweaty, he was just wound up. We went for a drive and he napped.

I also planned out a redesign for the gym that I will make happen on Monday.

Friday, November 9, 2012

Wed and Thursday Nov 8

There's something I just can't kick - lots of stuff in my sinuses and head; makes sleeping rather complicated.

Ugh. I rested for these two days, as that what I thought my body would need - I will get back at it ASAP. Friday for sure.


Wednesday, November 7, 2012

Tuesday Nov 5

Election day in the states. I trained instead of freaking out at the television all day. I used the 50 lb bell for both sets of this, but used to 30 bl bell for the snatches. I just can't get past that block yet.
she's heavy, yo.

30 OH swings R
30 OH swings left
30 alternating cleans
30 TH swings
30 secs Mountain Climbers

30 snatch LH
30 sec figure 8’s
30 snatch RH
30 sec figure 8’s
30 TH swings

It took me about a half hour to get this done. 

At the end of it, couldn't help but make the observation that there was a significant difference between the 30 and the 50 pound bells. Not that it wasn't obvious, it just had never occoured to me.

 But at the end of this workout, I was smacked upside the dead with that.

Monday, November 5, 2012

Monday Nov 5

Time flies

I made it through today - scratching and biting and fighting the whole way. Motivation has never been my issue - never. I can get through a workout, just about any workout or session or whatever; I'm in decent shape and I know that I can get most things done.

Time. Time is my issue. Will be the issue for a while. Like for the next few decades.

I got home from dropping my kids at school and was faced with a sink full of dishes and a bunch of bills that needed to be be taken care of; lots of toys on the floor, lots of this and that. But I got this workout done three times before I had to rush off to work. Work - one issue I'm having with myself is having enough money when I retire. Yet another aspect of time.

All with the 40 lb bell

30 two handed swings
15 kb cleans
10 kb  snatches
5 chin ups
20 feet up push ups
10 TRX body rows
10 hanging knee tucks

Took me about a half hour to get that done. I know it isn't enough, really. I know I need to get on a mat, really. I know I need a lot of stuff to get ready for things I'd like to do.

It's all about time, really.

Sat and Sun Nov 4

Both of these days had to volunteer at a swimming event. Lots of people being ... well ... swimmers.

Being tired didn't help. Need to get on my diet and get back to training.

Wed Oct 31, Thurs Nov 1, Fri nov 2

Wednesday I did this for three rounds before getting off to work:

20 th swings
20 feet up ush ups
10 hanging knee tucks

After work, I chased ghouls and whatnot off of my property with candy after chasing my own kids to the neighbours to scare them.

Thursday and Friday were both off days  - just too sore and exhausted. Slept both days instead of training. Seriously .... tired.

Tuesday, October 30, 2012

Tuesday Oct 30

Well, the Hurricane/Tropical Storm Sandy kinda missed Ontario, I'm glad to report. Got tired after pounding the crap out of New York I guess and left Toronto alone.

S'all good.

I wanted to switch things up a little today and so did two rounds of this:

30 OH swings R
30 OH swings left
30 alternating cleans
30 TH swings
30 secs Mountain Climbers

30 snatch LH
30 sec figure 8’s
30 snatch RH
30 sec figure 8’s
30 TH swings

I did the first round with a 30 lb kettlebell, the second round with a 40 lb bell. Yeah ... it only took me about 30 minutes to get this workout done, but it was pretty good, man. I figure next week I'll do three rounds, the third round with the 50 lb bell. See how that goes.

In other news, I ate well - the weather really didn't interfere with my training, except that I couldn't go for a run this evening.

Breakfast was eggs and chicken breast with water then coffee to drink

Snack was water and almonds

Lunch was almonds and carrots with a lot of water

Dinner was egg and tomato sandwich with some soup. Somersby to drink.

I didn't run tonight as I had a rugby meeting anyway, so that is what I will point to as the reason as to why I missed a run. Sandy, at least for me, was a bit of a dud. I'd like to see a weather system come though this part of the world and give me at least two days off... but then again...





Maybe not.

Monday Oct 29

Pretty sure she's not working chest, but she's working something...

Right ... today. Monday. Usually people do chest on a Monday. Which I find odd.

I just do everything.

Did this for three rounds before having to run off to work:

30 KB TH swings
10 kb cleans each side
10 kb snatches
5 chin ups
20 feet up push ups
10 hanging knee tucks
30 second two handed hangs from the chin up bar.

Grip work is creating a nice pull on my forearms these days. Nice.

Ate well;

Breakfast: egg and roast beef, water to drink

Snack: coffee on the way in

Lunch almonds and carrots, lots of water

Dinner: chicken and rice, ran out of vegetables.

Things are coming together, new Macbook is awesome, dear wife was happy with her iPhone. I rock, man. I do.

Sunday, October 28, 2012

Thursday Oct 25, Friday Oct 26, Sat Oct 27 and Sunday oct 28

I really should have been posting this weekend...

Well, this is rather silly of me to let happen - no posting for four days. That hasn't happened in a while. I'll have to make sure that it doesn't happen again.

In any case, I was rather sore on Thursday; I was waiting for rugby training to get something done ... and had to miss it, as I am a family guy. I was rather disappointed with myself, and I'd make it up the next day.

Friday, I did exactly that - I did my "summer routine" three times before setting off for work:

all with a 40 lb kettlebell.

20 two handed swings
10 kb cleans
10  kb snatches
5 chin ups
20 feet up push ups
10 hanging knee tucks
30 seconds hanging - for grip work.

Those hanging knee tucks came in handy the following day at my boy's gymnastics. Seems my boy's coaches like seeing me do jumping knee tucks on the spring floor. My boy likes seeing that, too.

Saturday should have been a rugby day, but was not. After running after my son for an hour (seriously, I ran after a two year old boy and the both of us came home for a nap), it was snack and nap time. After that it was off to my mother in law's seventy-fifth birthday party. At a "green" grocery store. It did have a bar, but since she's a tea-totaller, there was no drinking. Yummy food though. I liked the barley and roasted garlic soup with salad. I think my relatives thought I was "different".

After I got everyone home and in bed, I got a chance to be stupid, finally. My rugby club hosted a Hallowe'en costume party. No pics here, look on my facebook page, dudes. I went as one of the Men in Black. I even had a remote from my Apple TV as a neuralizer, man. I got home early; I left as the slutty super heroes came in the door. No, I'm not kidding.

Sunday, was again filled with screaming. My kids didn't like watching me scream, so they did it too. It was raining here, so we couldn't get out. My wife took the only vehicle with the chair for my youngest, too. Ugh, what a day. I tried to get them into the gym to climb and run around, but they both bailed on me.

So, I had to wait until late to go for a run. Meh, so'k.

Wednesday, October 24, 2012

Pause for a shout out - Wed Oct 24

Today I knew I was going to get a workout. I'd mentioned previously that I was checking out a training place near my work for myself.


Thanks to Brian for letting me use his logo here. He's awesome, thanks man!

No, it was not LAF, It was a place I discovered thanks to a few FB friends of mine near my work, with a really cool name of SweatShop Union. I got there slightly late - I did phone ahead letting Brian, the owner know I was running into ... stuff that my employer asked me to do.

So, I got there late. It was cool, man. Mats on the floor, TRX's and USA's on the rafters, kettlebells neatly arranged, a really good sound system (to which my iPhone was attached to mid-workout), a sled, an upstairs with really shiny and matching machines ... and lots of dumb bells, too.

I thought I was in the coolest version of my garage gym .... ever. This was the place that my garage gym would go to when it grew up and moved out of my house. I felt like I was visiting one of my daughters' house; I'd have to mind my P's and Q's but as long as I did that, I was free to do what ever I liked.

As Brian was taking care of "bidness", I got a chance to warm up. I grabbed a roller and ran it up and down my legs and back. My ITB band started to like that right away. My hamstrings fell in love. It was a knobby release of the tension that had built up over the last few days. I then was asked to use the treadmill or stationary bike upstairs ... or do what ever I usually do for a warm up.

I said "Kettlebells",  and was met with a smile. I also think there was a fist pump. Not sure.

I started with two 12 kilo bells, walking with them in the rack position; every few steps I'd over head press one or the other. I put one on the ground and continued with the one. I picked both up and did some farmers walks. My heart started pumping and I felt good. I did the same routine with a pair of 16 kilo bells, then a pair of 24's. By the end of that warm up, I was already sweating a little. The 40 kilo bells smirked in the dark corners of the floor.

"Next time, bitches." I said.

I didn't know this, but Brian, the owner, is also a yoga instructor. Yeah, so I was kind of surprised when yoga was included in this elbow to knee to toe to reaching to the rafters stretch/mobility part of the warm up. It was good - I'd never seen it before but, it made sure that every muscle was ready for the next part. After that particular section, I knew I was in for something truly interesting.

As we went along, Brian Douglas, the owner, and I chatted about my training in a very personable manner; there was no pushy sales job done as I had born witness to at another facility at which I've recently trained, for which I was really grateful.

And a cool workout to do; three rounds of:

1a)descending 10, 9, 8 then 7, 6, 5 then 4, 3, 2, 10 Standing Towel rows - I think I started with 45lbs, but it went up each round.
1B) descending 10, 9, 8 then 7, 6, 5 then 4, 3, 2, 10 feet up push ups (I love these, by the way)

2)10 incline bench press - 35 lb db's used

3)10 seated hamstring extensions ( probably not the correct name, but it was a good hamstring workout)

4)3 m plank sled pulls with 25 pound plates

5)10 sand bag cleans and squats (60 lb sand bag used)

It took me the better part of an hour to get three rounds of this done. I'm going to go and stretch quite a bit after finishing this post, because a good number of muscles are starting to squeeze and tell me that I shouldn't do that again. Stupid muscles. By the end, I felt kinda sorry as I'd left so much frigging sweat on the equipment and floor of the place. I'd also forgotten a towel, so I had to use my nice shirt to mop myself up while I drove to pick up my youngest.

What else can you ask for - knowledgeable staff, lots of equipment that I like to use, enough space to get things done and time for yourself to get yourself ready to go.

Me Gusta.


This is a rage comic. Google it, yo.


Tuesday Oct 23

Thought it was going to be a regular Tuesday, so I didn't train in the morning. Found out that rugby was cancelled for this, the last week.

I was kinda let down, to be frank. Not surprised, but let down.

Now, on to winter training.

Ate ok  skipped lunch again, I'm sorry to say

Breakfast: ham, eggs coffee on the way in

Snack: water. lots of water

Dinner: pasta with mushroom sauce made by my lovely wife. Delicious.

Went to bed too late for me to even consider myself trying to bet a restful sleep.


Monday, October 22, 2012

Monday October 22

I'm on my child's iPod Touch, so please forgive any auto correct errors.

My shift at work finally "shifted" to the afternoon today, so I got a morning and an evening workout in. I also did a great deal of reading - my eyeballs hurt.

Ate this.

Breakfast was bacon and eggs with coffee

Dinner was ham, rice and corn. Glass of red wine to drink.

Yeah, not the diet of champions today, but a step in the right direction. Banks still after me for money, everyone is stressed. I'll make the seas calm by the end of the week.

Did this in the morning for three rounds:

20 feet up push ups
10 hanging knee tucks
20 two handed swings
10 Kb cleans
10 kb snatches (used the 40 lb bell)
5 chin ups

Long after dinner, did a five kilometer run. Why? Because I should.

Quick Monday pause for Obstacle Race wrap ups

Surfing about on my social media, I got a simple request from "Code Zero Kettlebells", asking if anyone had done a Spartan Race and or the Tough Mudder. Well, if you are an avid reader of this blog (and who isn't, really ... ;)) ... you'll know that I have completed both and done write ups for both on this blog.

I completed the Spartan Race in June of 2011, and the write up of the event, is here. Now, before you race off to that link, I'll admit that it isn't a very useful post in and of itself. Not much of a review of the course. I've gotten a lot better a post writing since. In any case, I liked the Spartan Sprint. It was a 5 kilometer race (about 3 miles for my American friends) with something like ten events along the way. That year the event was held at an old limestone quarry, and so we were up and down the sides three or four times. Not a demanding event, but a fun exercise. Well run, too. I did in fact sign up and pay for the 2012 event, but was unable to make it, as I had just gotten one of my children out of the hospital and was needed at home. As you can see on the side of this blog, it is my intention to run the 2013 Spartan Sprint in Toronto.

I also completed the Tough Mudder in "Toronto" in August of 2012. It's "Toronto", as it was about a 90 minute drive north of the city at a place called Mount St Louie Moonstone. I didn't quite think my way through why it would be there until after I'd finished. I did a wrap up this event here. It was a really well run event, but I am so glad I went on the Sunday. Me and crowds just don't mix, and I see a lot of crowds in the pics on various websites of the Saturday event. I was pretty sore after playing a full game of rugby on Saturday, but I was ready to go on Sunday. I was so glad I got in the earliest run on Sunday - and that I listened to Craig Ballantyne's podcast about the events at Tough Mudder. My TM was in August, and Craig did one in April and did the podcast shortly thereafter. I found his information really helpful - and it was free on iTunes.

I'd also like to thank my wife for taking our three kids for both days this past August; she sees me working hard at my fitness, likes the results and is happy when I get my blood pressure checked and it's 120/80 ... aka "normal". I owe a lot of what I am to her.

All in all, I liked doing both events. The Spartan Sprint was what I needed in 2011; I was worried about being able to finish and when I did, I felt a nice sense of accomplishment. Finishing ahead of two or three of my Facebook friends was cooler, though. The Tough Mudder was a real test of basic fitness. Finishing in just over three hours was cool, and has made me think that I should do it again in under three hours in 2013.

All in all, I've made a few goals for myself for the next years' events. One is to be in better shape to handle hills. Second would be to work on my relative upper body strength. Three would be to expand my network of training partners and, by extension, the people with whom I do these events. Lastly, I'd like to be in "better shape", but honestly, I'm mostly already there in what I'm doing already.

To that end, I've got an email/FB message in with two guys from my rugby club to talk tomorrow after training about getting ready for the spring TM. I'm also doing a walk by a "new gym" today, looking to see if they have monkey bars I can work out on this winter. I'm also watching my diet and looking to see if there is an outdoor hill/trail I can run on this winter, instead of just the roads/sidewalks in my neighbourhood. Ultimately, I'm still sore from this morning's Kettlebell and bodyweight workout. In other words, I think I'm on track.

I'm really looking forward to this winter's training and seeing the results in the spring both at these obstacle racing events, the wrestling mat and on the rugby pitch.


Sunday, October 21, 2012

Saturday and Sunday Oct 21

Saturday is a rugby day, as the song goes ... but it's more fun when you entire team shows up to play along side you. Man, we had a bunch of guys wearing the same uniform playing something resembling rugby.

Meh, it's still an awesome game to play.

Sunday I did a workout with my boy in my garage gym. He got some push ups and some somersaults done. Oh, and some chin ups.

Me, I got this done for three rounds before I had to go be a dad:

10 hanging knee tucks
30 lb db overhead presses
20 feet up push ups
15 seconds of hanging from the chin up bars.

Got that last one from Convict Conditioning 2, of which I got a copy on Saturday. That Paul Wade, what a guy.

No copyright laws were broken in this post ..... NOT!

Friday, October 19, 2012

Friday Oct 18

Yeah. It's Friday. Should be a relaxing kind of a day. Not really.

Yeah, I was done work early; but so many people want their pound of flesh, it's sickening.

In an attempt to give back to myself, I did a short workout this afternoon, before being gutted on the phone by three or four people:

20 one handed swings each side
10 kb cleans
10 kb snatches
20 feet up push ups
10 hanging knee tucks
5 chin ups

chin ups are getting easier each time I do them. I'd like ot start that whole "Grease the groove" thing with them, but it's kind of hard to do that with little children hanging off of you all the time. But, I enjoy that, though. So, not complaining....

Thursday Oct 18

This was a long roller coaster of a day. Lots of ups and downs. Insurance people trying to get their money, banks being extra tricky and everyone crapping on my head .... and in the middle of the day, I get my "new" Macbook from eBay.

I spent the evening trying to appease the family - get them fed, make sure they were staying out of trouble; I would run downstairs and do laundry and get the Macbooks to work together. I performed surgery on both Macbooks and got them to at least work together to get the backups for work done. I'm almost back to what I once was on this internets thingy.

At the end of the day, I went to rugby. By now, it's all indoor - and no one shows up. We're in the middle of a post season (complete with play off beards for me) and no one is training. Piss me off. The coach spent the evening on the sidelines while we played rather crappy touch rugby for an hour. Not what I wanted, but it is what I got.

Sad, really.

I will train myself tomorrow to make up for the training session last night. I will be going next week, regardless of the outcome Saturday. Down to the wire, man.


Thursday, October 18, 2012

Wed Oct 17

Did this for three rounds after work:

20 two handed swings
10 kb cleans
10 kb snatches
20 feet up push ups
10 hanging knee tucks
5 chin ups
10 db curls (15lbs)

Yeah, otherwise, this was a crappy day - people whining about money and stuff. Man, I jsut want them to be happy and stop it.

I'm about to get my new Macbook - hopefully this blog will be back to it's old cheery self. The rest of the house, I'm not sure about.

Wednesday, October 17, 2012

Tues Oct 16

I embarrassed myself by falling alseep during a swim club meeting tonight.\


You know the first two rules, right?



In any case .... I got home and collasped on my bed at about 10pm. I had just had enough.

Ate well, at least. Except for the free pizza at lunch.

No workout - I had to be a dad and drive people around. Need to fix that if that happens again.

I know tomorrow I will be able to train after work; this is the last week on this shift. I then switch to another shift which will allow me to train in the mornings. I can't wait, man.

Monday Oct 15

Whoa. Still in "recovery" mode. Feeling like crap ... and the hits just keep on coming.

I tried to get things going; to no avail. I got a dinner on the table and everyone ate, but they just weren't too happy about it.

People still looking for money; people still asking for it too. Kids and car accidents are expensive.

I eventually just needed some time to myself. I went for a run.

Nice to clear my head; hard to get to sleep after, though.

Sunday, October 14, 2012

Friday, Saturday and Sunday Oct 14

Oh. My. God.

I was really kind of hoping for an unexciting set of days. Not so.

Friday was a disaster - my beloved Macbook has gone to that Apple Store in the sky, I'm afraid. I would be freaking suicidal had I not backed everything up on Tuesday. Of course the people I work around were incredibly patient while I tried everything I could just get things going. .... Not.

In any case, I got through the day. I got home feeling like death and went to bed after having a nice night puking my guts out into the toliet. Not a fun night at all.

Of course, Saturday is a rugby day. I actually got bashed in the head a few times by someone's knee or fist, I'm not sure. Pulled myself out while we were winning by 15 points. We ended up winning by 6. Yeah, I was sorely hacking up on the sidelines and shatting at the same time. I went home right after the game and fell asleep at 6pm. I didn't even finish the burger my dear wife made. I also missed a buddy's 40th birthday party, man. Which sucked, as he's a good guy, man.

Unreal.

Sunday I woke up feeling better, but still sweating all over. I had my youngest to myself for the day, as the others had sporting events and parties to attend. We went for nice long walks together, lots of playing and lots of stuff/stretching in the garage gym. We also hacked up a lot of phlyem.


Friday, October 12, 2012

Another pause for some history. Feb 13, 1998

Yes, I made a promise ... a PINKY SWEAR promise ... and I have to make good on it. Otherwise, I'm an idiot. I will tell you that much of what I am about to write I have already written about in my 2008 Nanowrimo novel "Flint: a last year on the mats".

I'd love to be able to get that novel right now, but my Macbook is having issues right now. I'm sorry to report I think it's dead. In any case ... without further ado ... I give you .... Feb 13, 1998.

You might ask how I can recall the date, years later with very little effort. That is the affect of the impact this day has had on my memory and who I am. When I met young people today who tell me they are hungry or tired, I laugh, since they know nothing of either. That day was a culmination of several months worth of work and a terrible mistake which was made up for with a lot of work.

As some of my readers know, I wrestled for the University of New Brunswick from 1997 to 99. In my middle year there, I was in my mid to late 20's. I weighed about 185 pounds (about 84 kilos) As there were tournaments most weekends in October, November and January and February, I had to keep a strict eye on my weight. The year before I had been about the same weight but was needed in the 198 lb catagory and so ...was on easy street. 1998, however, was another story.

When I came back from Christmas Break, I was met with some quiet discussion between the coach and another dude on the team. We'll call him Mongoose for the purposes of this post. Why? Shut up, that's why. Mongoose was not my favourite person on the planet and had, in fact, some really irritating habits. You'll see shortly.

Fact of the matter was that he didn't want to cut to 158lbs/72 kilos as he was "worried about his heart" - he'd had heart surgery as a child, still bore the scar. Since that time, he has gone on to fight as 155 pound MMA fighter. But in 1998 he was 174 lbs. So ... being in better shape, I got the request from my coach. Being a bit of a dick myself, I actually made him explicitly ask me to cut to 158. That was the first week of January, 1998. Weigh ins were in  six weeks.

In the next few weeks, I got my routine down. Runs in the morning, shower, breakfast, walk to the University, classes, short stretching or nap time, study in the library, walk home, snack, walk back for wrestling session, walk home, dinner, homework, running session and then bed. I did that for January, cranking up the runs and intensity every few days.

My diet was not very creative and full of boredom, let me tell you. I did manage to get from 184 to 162 in that time, though. Feb 12, 1998, I left the last wrestling session weighing 162 or 161. Very little left to do except wait and not doing anything stupid.

I did something stupid, of course.

I got home and with a huge amount of hubris or stupidity or justification ideology... I had a bagel or two. With cream cheese. And maybe some extra Doritos I found. In any case ... I went back to check my weight at 9am and was 168. That was not a typo.

Weigh ins were at 6pm and I had until then to be 158. So, like Vin Diesel said in the film "Knockaround Guys", "I got started".

I went and got my stuff together. An orange (which I ate in front my coach, which to this day he doesn't let me forget) two lycra wrestling singlets, several t-shirts, turtle neck shirt, two pairs of track pants (one inner and one an outer "shell"), hooded sweatshirt, an outer "shell" jacket, two pairs of socks, gloves, touque, running shoes and my sauna suit.

The order that it went on was this: t-shirt, one singlet, one pair of socks, sauna suit, second singlet (why I will explain in a minute), second pair of socks, t-shirt, turtle necked shirt, long track pants, hooded sweat shirt, lower "shell", upper "shell", toque, the hoodie up, running shoes (double knotted) and then gloves. everything inside was tucked in. The only uncovered space was my face, from eyebrown to chin.

The first singlet acts to prevent chafing between the legs. I didn't know that runners put some special anti-chafing stuff between their legs. Sauna suits always rip in the crotch, regardless of which gender is using them, because they don't use the second singlet. There needs to be some upwards tension on the crotch of the suit to prevent this from tearing. Even a men's bathing suit with a mesh liner will do in a pinch, but I've found that the singlet does the trick. Of course nowadays you can use the UnderArmor shorts, too.

So after gearing up, what then? I'd love to tell you that there was some trick, but it was just a lot of exercise. I went for about a half hour run outside first, just to get myself warmed up. I spent the rest of the afternoon inside. I had access to a stationary bike, thick crash mats and a full wrestling mat. I got my heart rate up, got a good sweat going, then kept warm in between the crash pads. Twenty minutes of body weight exercises, then twenty minutes of sweating. 20 on, 20 off, 20 on, 20 off. It wasn't until about 2pm that I finally checked what I had lost; I was down to 160, just below what I had been the night before.

Which I was doing this, I learned a few things. For example, I learned that the stationary bike I was on had a name. It was "Youradickhead". I learned that I was partally to blame for this and so was Mongoose. Mostly me, though. I thought about the three wrestlers in the States that had died doing exactly the same thing I was doing that fall. The NCAA actually changed their rules as a direct result of the deaths of those young men. I thought about the girl I was dating and that she probably was "the One". I learned that eating the night before a weigh in is a painful lesson, too. I learned that I should accept punishment for my actions, which I did. I also learned that I wasn't going to do this again.

I then hit the sauna in the same outfit the US wrestlers had had on themselves. Which, give or take one or two items, is the exact stuff I listed above. I was in for 20, out for 5. For about three or four rounds. I stripped off a layer and a dude I'd never seen before asked me if he should call 911. I looked like and felt like living death. I probably got pretty close. Years later I laughed as people were shocked at UFC fighters doing exactly this on the UFC TV show.

I kept that exercise routine up for a few more hours, until about 5:30pm. I took a break, had a shower and checked my weight. I decided that, rather than sit there and wait for the referees to get themselves going, I was going to hit the weight room and get on Youradickhead one more time. Team Captain came in and admired how "Hardcore I was", which to me, struck me as funny at that moment, as I was put there by a fit of eating last night.

At 6pm, the referees started the weigh ins, and I had to be poked as a call to go weigh in. I'm normally a lot heavier, so I just tune out and wait, but this time I was one of the first guys weighing in. I made it -157.3, to be exact- but it was a horrible lesson to learn.

The next day I felt really really sore. It took me something like nine hours to cut the weight, and totalled about nine minutes to beat all of the other guys in my weight class. I was just too pissed off at myself to make a mistake that day.

Since I'd won the gold at the regional qualifiers. I'd have to weigh in two weeks later at the same weight. Mongoose came second at the weight class he particpated in (cough cough my real weight class cough cough 184lbs cough cough) to a guy I'd already beaten earlier that year. After weigh ins at Nationals, Mongoose says, with a straight face while pointing at another member of the team not in the van, "Be nice to that guy, he had to cut a lot of weight." I was glad when I'd heard that Mongoose decided not to return to UNB in the fall.

Just as an aside, the pic in the banner of this blog is me at 158lbs.

Finally, I'd like to point out that cutting weight is dumb, but I won MVP for my team that year. ;)


Thursday, October 11, 2012

Thursday Oct 11

Woke up late, again. I did fix that already for tomorrow.

Felt sore this morning, but after work, felt awesome. Naturally I made the effort to get into the gym, even though it was a rugby night. I figured it would be a light night, seeing as though we have a game in two days. I was mistaken and I felt really crappy all through the evening training session.

I did this after work for three rounds before having to get my children

30 two handed swings
10 kb cleans
10kb snatches (various weightsm started with 30, used the 40 and 50 lb kbs, too)
20 feet up push ups
10 hanging knee tucks
5 chin ups

Of course, that was not a bad workout. Getting into a rut with this one, but it just comes naturally, and I get it done in about 25-30 minutes, which is about what I get before I got to get a move on.

Ate this

Breakfast timmy hortons coffee and a bagel on the way in

Snack water

Lunch turkey and tomot sandwich, vegetables water, water and more water.

Dinner pizza and pasta. Water.

After dinner, we got to the indoor dome my rugby club gets access to and we did a lot of "Sandboxing" - small area rugby, lots of close tackling, rucks and mauls. This lead to a bigger and then bigger area until we had the entire soccer field to play on. For an hour. I'm pretty sore right now. Lots of sprinting, rucking and open field hits (which I need to work on anyways). Not a single set piece drilled, but we're a pretty solid pack. Should be good game Saturday.

Wed oct 10

It finally got back to normal. I got  a decent workout after work, before I went to pick up my kids.

Un friggin real

Did this for three rounds

20two handed kb swings
10 kb cleans each side
10 kb snatches
20 feet up push ups
10 hanging knee tucks
10 bw squats
5 chin ups (they are coming along)

I put on a pair of pants I hadn't worn in a while. Didn't feel too good on me. Need to take controlback of my diet. Here is what I ate

Breakfast coffee, bagel with cheese and bacon, coffee on the way in

Lunch was turkey and tomato on bread. Vegetables, too. Lots of water

Dinner was roast beef on pasta. Yeah, i didn't prepare that. Water to drink.

Wednesday, October 10, 2012

Tuesday Oct 9

One of my kid's tenth birthday ... I feel so blessed, man. Srsly. I honestly think I've got kids that are several times better than I deserve.

Of course, I took them out to dinner yesterday. Tuesday is a rugby night ... and I don't want to miss that. We were supposed to run around outside (I'm in Burlington, Ontario ...sunset these days is about 6:45pm). I'm glad to report we also have a gym and a turfed dome at our rugby club. Indoor, warm turf with the little black pellets that get over everything all the time ... it's still better than training in the dark and the cold.

Did about an hour of running and rucking. A nice change of pace form last week. My body - including my ear- is fully recovered form the season. Ready to tackle and scrummage on Saturday. Last home game of the season!

Tuesday, October 9, 2012

Thursday, Friday Saturday, Sundaay and Monday Oct 8

What a blur, man.

Thursday was a rugby night. A lame one. I had to get there late and it was over by the time I got there.

Friday was an off day.

Saturday was visiting relatives.  So was Sunday.

Monday was a freaking awesome day - got my gym set up for the winter and everything will be ok. Pics posted later.

Everything will be ok, man. A new mantra.

Need things to work properly in my life and they aint at the moment.

Thursday, October 4, 2012

Tuesday Oct 2 Wed Oct 3


A surprise workout for me today - rugby is "on" - but not really. So, I got the following done for four rounds:

30 two handed swings
10 kb cleans
10 kb snatches
20 feet up push ups
10 hanging knee tucks
5 chin ups
10 squats (broke in my new squat rack ... woot!) 130 lbs (I need to work on this, I know)

Still, it felt pretty good to be back in my gym for the winter. I guess I could have been outside, but I thought I'd see what it was that I needed in there. This upcoming weekend being an extra long one, I thought I'd get some solutions to problems I'm seeming to have.

Wednesday was a wash - too many phone calls for the van and insurance and all the other fall out form the accident (still) left me no time. I did eat well today, though. Lots of water at least.

Tuesday, October 2, 2012

Monday October 1

...and the random nature of my existence continues. At least today I got a chance to take a nice long walk (low intensity for over 30 minutes) walk with my middle child. Basically, we were stalling together before picking up my youngest.

We explored a new park basically finished near our house. Two lighted soccer fields and a run around area for dogs, with a water park and a climbing area, too.

Kinda cool to share that with my middle child.  Nice walk, too.

But that was all the positives for the day - the rest of it is just going insane, thanks to money, time and people. I just can't get them all to behave, man.


Sunday, September 30, 2012

Friday, Saturday and Sunday sept 30

Ugh. Friday, the thing that was a lighthouse in my life, giving hope and direction to a frantic rush of days. Frdays have fallen. They are no longer the path to safe days of physical activity; they are now frantic. I finished work to fight my way to thecar dealership, then to two different venues to pick up children or drop off paperwork. I signed papers and changed diapers. Kthen I had to get home and clean, then laundry. It was a miracle I got up and did gymnastics with my boy Saturday morning. Then had a bit of a nap, then off to rugby. Which to be frank, was a disappointment. How some guys can train all summer and then during a post season run, give up and stop playing during the best time of the year to play... Is beyond me. Temperature was awesome, light wond, some clouds ... But 15 degrees at kick off was perfect. But, there wwere guys on the field who should not have been there. More importantly, some guys were not there who should have been. We lost. Sunday was Run for the Cure in Burlington. I ran/jogged 5 k on a nice pleasant morning. Sunshine, lots of yoga pants and everyone wearing pink. Was nice too see that my fitness is ok; finished with a bunch of guys at about 27 minutes without much effort. Sweaty, but with lots in the tank. I also just discovered that the Trek or Treat is the night before a big rugby game. Imma thinking I do a Grey Cup run at the end of November instead...

Friday, September 28, 2012

Thursday Sept 27

Today was ok - still frantically trying to get back into a routine, but it's coming along. At least I've gotten a decision about a vehicle today. That should help.

Rugby tonight was non-contact. Lots of passing and running. To be honest, I needed to work on that aspect of my training. Afterward, I did my usual for three rounds:

 7 x 50m sprint
20 feet up push ups
20 seated knee tucks

 After I got that done, spent some time rolling on my medicine ball. I'm finding that helpful in reducing the knots in my legs. My Quads especially. Oh, my quads. I'm still on the damn ball at home, watching movies or surfing, trying to get my glutes and piriformis muscles to relax. I'll keep trying, man.


Anything red or pink hurts after training

Wednesday, September 26, 2012

Pause for a "How I Did It Post"

On Facebook, I was reading a follower's update that had the frustration begin with the line "Overheard at Goodlife: Bro, what's your max curl?" ... I just don't know where to begin with that one. How frustrating it must be to have to listen to such crap. Every. Bleeping. Time. You. Train.

I have had enough similar experiences at my local LA Fitness, that I'm giving up my recently started membership. I'd rather spend the money on stuff I'll use in my own gym.

I did respond to my Facebook friend's post; the response was that people liked my gym and wanted something similar. I promised that I would post something entitled "How I did this". This post is fulfilling that promise.

It all starts with a space. I know that some of my other Facebook friends (Think East York Kettlebell Club, for example) work out in their storage area of their condo. I believe he calls it "his dungeon" and stores only his bells in there for his workouts. A tour of his space can be found here. For me, though, I had a living room when I lived in a condo about 7 years ago. I had to train outside of my child's bedroom, usually late at night ... and so I didn't do much training, I'm sorry to say. I had to find something better.

Instead, my wife got pregnant and we needed a bigger place. We started looking.

I moved into a small two story town home, with an unfinished basement. About the same time, I "found" kettlebells and the way to use them. I bought a few things off of Zach on eBay and I was off to the races. I watched Youtube, I read blogs and books and I was pretty happy at what I was seeing. For a while I training with my kettlebell in my basement. I'm sorry to say that I had to get it finished, and put down a nice floor. That was the end of my training there; I lost my space and decided to take the garage. At the time, it was gross. I painted the floor and bought four cheap pink and purple puzzle mats for too much money. I was disappointed, but I knew that I wanted to train and do more stuff.

As a brief aside, I found Mike McNeil, of Orange County Fitness. It is his hat that is in the picture at the start of this post. A very hard training guy, lots of ideas and smarts about training, nutrition and ways of improving both. Since I have known him, though, life has seemingly taken a series of gigantic craps on
his head. I know he'll come back from adversity. Find him and like him on Facebook. It's worth it.
Another guy I found a lot closer to home is Chris from Empire Fitness in Toronto. Look him up, too. I learned a lot about being resilient and looking around for stuff to think about.
Quiet and effective
A few months later, Underground Strength Training website ran a charity promotion and I was able to get inside information about how to train and with what to train. I also found how to use simple and cheap objects for training. Sandbags, rope and logs. Now sandbags I could get for less than ten dollars, rope was also cheap at the local Canadian Tire. Logs, on the other hand, I had to look for. Synchronicity has been one of my strengths after turning 30 and at the time, my brother bought a cottage. I found logs at the bottom of the lake and hauled them out.

Yes, this is me.
I use Kijiji and Craigslist and Ebay to find and buy cheap things. I got 50 lb hex dumbells from a guy who  wanted rid of them. I got 250 lbs of crappy vinyl/cement weights from a house on the other side of my small city for 50 bucks. I wish I had a picture of the dolls in the floor to ceiling case he had in his basement. I was glad to get out of there without being eaten.

I found Extremekettlbell.com and made friends with the owner, and bought a TRX off of him in addition to more bells. I just expanded slowly; not all at once. I'd save fifty bucks and buy one thing. Some months, I'd jsut save the money. At one point, during a drought of finding nothing online, I spent five minutes at work looking one day. It paid off and got wall to wall to garage door wrestling mats for a cheap price that night. Seems a Martial Arts studio was closing. Timing and patience.

I also started using Facebook and Twitter to discover and learn about different training ideas and people. I got and installed my own chin up bar after chatting online with Craig, the Turbulence Training guy.

Later, I found out about making a Bulgarian training bag from materials I could find anywhere.


 Matt, the The Strength Shop guy is always posting great ideas about training. In fact, one of his ideas is a so called "Fire Drill", in which I carry everything out of the garage, put it on the front lawn .... and then put it back. Of course, I clean the garage at the same time. I do this twice a year.

Would someone shut off that alarm?!
The past few summers, I've also hit garage sales on Saturday morning. This past summer, I found a home gym for twenty bucks. as a whole, it was not very good. I got it home and refashioned it in a couple of ways. I took the bench off, as I already had a pretty good one from Craigslist. I took the foam handles off of the leg extensions and put them on my chin up bar. The remaining parts I either set up as a squat rack or gave away to the local scrap guy a week later.

Which reminds me, one thing I have to mention is that I now keep a few bells in the back of my vehicle. Yes, the roll around sometimes, but it's worth it. Depending on the time of year, I get to drop my kids off at school, and then get to the beach or local park to train. If you've never done that, you should at least try. Safety, of course, is always number one. If it isn't a place you feel comfortable in, move along. I now have like four of five spots I like to train when the weather is good.

At the local park


Finally, I keep my eyes open when I get around my neighbourhood. I found a piece of telephone pole a while ago and washed it and stored it to let it dry. I found a cool spot on the local beach to drive to that has monkey bars and sand underneath. Later on, while walking with my kids, I found a big rock, perfect for deadlifts and throws and such. One neighbour taught me to use uTorrent and now I have access to a huge library of training videos, ebooks and MP3 files from all over the world.

In the end, I honestly think my space is not complete.  I know that I will be moving again in a short period of time to a bigger place. With all the training I have been doing, I'm hoping that will lend leverage to my position about getting an extra room designated as a training room. Who knows, one thing I have learned is that you have to be willing to be flexible and be willing to train anywhere with anything.