Friday, November 29, 2013

Thursday and Friday Nov 29

Thursday was a wild one ... meetings and meetings and lots of driving. I did manage to squeeze in this for four rounds, though before going off to rugby:

Kb complex:
10 kb cleans
10 kb clean and press
10 kb snatches

used a 30 lb bell and did both sides for four rounds.

Rugby was a drag, as we played three games, losing two by a point. Yup, lost one game 4-5 and one game 5-6. The other game we won 8-2 ... so ... I wanted to spread those points around... alas.
harder than it looked

Friday was normal, although I was pretty darn sore. I wanted to get some cardio done, but not a cardio cardio session. I did my "boxing" session, although this time I got it done for eight rounds, instead of the usual ten. I had to get going, so ... I had to cut it short.

2 minutes striking a stand up bag
1 minute kb two handed swing

Thursday, November 28, 2013

Wed Nov 27

Right ... I'm late with this post. Blame anyone but me. It's not my fault ... that I didn't type up yesterday's workout ... it was .. .the snow's fault, yeah, that's it ...

In any case, here's the workout I got done. I was pretty sore after and gave up a run to hang with my wife and show her some work stuff online.

Got this done for four rounds

20 goblet squats (25 kb used)
15 double kb clean and presses (25 then 35 lb bells used)
10 hanging knee tucks

then got this fdone for four rounds too:
10 bench flies  - 35lb db used
10 bench rows
10 reverse bench flies
10 zottman curls

Tuesday, November 26, 2013

Tuesday Nov 26

Ok, so today ... feeling like an idiot...and then not.

The part that isn't helping is that I'm stuck on my to do list. I have about fifty things on my that list and just can't seem to make any headway on it. No one has noticed, yet. But that time is coming.

A buddy of mine went to play rugby this past weekend. It was cold, lots of wind with snow and lots of stress outside. They wore some warm clothes to play, but then went out and were silly after. He's sick.

Me? I spent the day cleaning up my gym. I'm healthy.

So, this is the part of things that made me feel like a genius.

In any case, I got a conditioning session done today. I'm working on my fitness this winter. I don't need to get any bigger, man.

10 rounds of "boxing" - really just throwing punches.

2 minutes of throwing punches
1 minute of two handed kettlebell swings

It doesn't sound like all that .. but it was hard, man.

Here's my lunch:

Monday, November 25, 2013

Monday Nov 25

I got this done for five rounds before having to go back and be a grown up:

15- 20 BW squats
10 TRX bodyweight rows
10-15 feet up push ups
20 KB swings (used 40 lb bell)
10 step ups each side
10 hanging knee tucks

Felt good after this one.

Made some improvements on my diet, too. I got a couple of Rubbermaid containers and got them filled for a Monday with real food. Seriously, with the some of the other improvements in my diet (trust me, simple ones) I'm hoping to make some headway for the Spring.

Oh, and much later, I went on a 5k run.

my figs and my almonds got mixed up #firstworldproblems

Friday, Saturday and Sunday

Friday was a wash - tied up all day and night with family stuff. I needed a rest day, anyway. My legs were so sore I had problems getting up and down stairs at Copps Coliseum. Nice way to meet the Bishop, though.

Saturday was a better day - I still didn't get a workout done, but I did get the door fixed. The garage door came off a hinge a few weeks ago and I got it fixed. My son was being helpful and so I got the chin up bar moved, too. I basically have the same set up as I did in the old garage. Now I just need to move the stereo and we're all good. I did do some soul searching about getting the tire from my rugby club. I'm wondering if my groin is hurting as much as it is currently, would bringing a huge tire to lift be a good idea? I just don't know. Although ... I did say I was going to take it ... might have to pick it up just for that reason.

Sunday was a wash as well. I did get some time made available to me to train, but then I "wasted" it when I cleaned up my basement and running preparation area. Basically, it's part of the basement I use to get dressed for an outdoor run in the winter. It's pretty rad and a necessity, too. I find that if I don't carve out these places within my house, I lose the whole thing. At least there's a space that I can use for just running and another that the entire family has available for training.

Thursday, November 21, 2013

Thurs Nov 21

Ok, this is was a long day, man.

Need to start working on my diet; my training seems to be taking a firm root as a habit again.

I got this done for ten rounds before getting my responsibility card handed to me.

This was a tougher workout than I thought it would be:

20 minutes punching
1 minute double kb swings

After that, rugby.

Wednesday, November 20, 2013

Wed Nov 20

Hard to think that in just over a month ...

In any case, I squeezed a workout into a rather odd day. Grateful that tomorrow looks like an easy day, and Friday being an idiot day.

Got this done four rounds before I had to go back being an adult.

6-8 deadlifts  ... 190 lbs or so.
10 ab roller roll outs
10 hanging knee tucks
10 double kb cleans and presses

then I got this done for four rounds too:
10 bench flies 35 lb db used
10 bench rows
10 kb snatch each side
10 reverse flies - 12.5 dbs used

I wanted to do a run tonight, but got into a meeting about the future of rugby in Burlington. I have a few things to do over the next few days, but I'm looking forward to getting things done.

Tuesday, November 19, 2013

Tuesday Nov 19

A very long day, one which was shortened by the use of technology I can muster.

I got a 4.5 k run done in about 28 minutes. Meh, I can do better. Lots of rolling and stretching out my hips afterwards. Lots.

Monday Nov 18

Got two workouts in today, just to make up for a crabby weekend.

First one was early - got this one done five rounds in 25 minutes.
5 KB complexes - kb high pull, kb pistol grip, kb snatch -50 lb kb
10 step ups each side
10 bicep curls - 40 lb barbell used.
10 triceps extensions.

I got a nice workout done. Not the one I wanted to get done, but the one I got done.

After I got the kids in bed, went for a moderately interesting 3.5k run. Took about 24 minutes. I'd like to think I'm ready to go a bit longer.

Sat and Sun Nov 17

These were "wash" days - Saturday was a rugby meeting where I had to present, Sunday was a chase a child around day then take them out to let my wife have the house to herself day. Yeah, by the end of them, I just wanted to go back to work.

Friday, November 15, 2013

Thursday and Friday Nov 15

...and life goes on.

Thursday was a rugby night. A touch rugby night. The first touch rugby night of the indoor season. Kinda tragic, really. Short shifts, constant movement and basic rugby. S'all good.

Friday I got this done for eight rounds before having to go and be an adult.

2 minute rounds of throwing punches
40 seconds of this

Wednesday, November 13, 2013

Wed Nov 13

Ok, back to the basics day. I had the time and the equipment, so I got stuff done.

I got this done for four rounds before I had to go and be an adult.

6-8 deadlifts 190 lbs ... still making sure that I don't injure myself
10 plate overhead presses 35 lb plate used
10 hanging knee tucks
10 ab roll outs - Cary at Totally Fit helped me with this one. See below for details.

10 bench db flies - 35 lb used
10 db rows
10 reverse flies 10 lbs used

When using the ab roller, I did my usual technique. Which, because of training by myself for so long, I was using improper technique. With one or two quick pointers, I got a much better pull on the abs I was working. Much later in the day, I'm feeling it, simply because I've not had someone to watch my technique. Ever.

Makes me wonder about what else I'm doing wrong, but that's for another post.

Much later in the day, I got a 3.5k run in. I gotta get the road work in this winter. Just has to get done. Starting slow ... but I do have an 8km goal to get done as a training run by the end of March. Should be a gong show.

Tuesday, November 12, 2013

Tuesday Nov 12

Oh, man ... what an odd day.

I used some of the comfort cream I got from a teammate on my quads over the last two days, and it has yet to let me down. Awesome stuff that comfort cream.

I got this done AMRAP style today - I just kept moving form thing to thing in a steady "push forward" kind of pace.

20 two handed kb swings (50 lb bell used)
10 step ups with 25 lb handweights
10 body weight rows
20 feet up push ups
10 bicep cursl/tricepts extensions ... need bigger guns, man. 25lb db's used ...

I just needed to get a sweat on today. Felt better by the end of it. It was quick - about 20 minutes all told, and I got that done for five rounds. Just kept moving and lifting, man.

Monday, November 11, 2013

Saturday, Sunday and Monday Nov 11

Lest we forget.

Saturday was a slack day for me - well, except chasing little kids around. I did get a short run in, much ot the delight of my wife. I did a mixed bag of kettlebell things with my youngest in the garage later, but I did the run by myself.

Sunday was another chase everything around including my tail day. I did get to play with my youngest in the garage, but instead of training, I was on my roller or my ball, rolling out my muscles. I did also get a run in, too.

Monday ... Monday I was back at work, but got a chance to do some double kettlebell timed lifts again.

six rounds of three minutes of either double kettlebell clean and presses / snatch
40 seconds rest between rounds.

I'm pretty sure I'll get a run in later, too.
Not sure I like the feel of Nike+ now ... 

Saturday, November 9, 2013

Friday Nov 8

So, yeah. Friday. Friday is usually my off day, but since I took Tuesday to go to a conference, I was training today.

Legs were more than a little sore from rugby Thursday night, so I wanted to do something focussing on the upper body. Timed double kettlebell clean and presses? Don't mind if I do.

I got this done for five rounds before having to go be all grown up:
Not from the workout, but looks good

3 minute double kettlebell clean and presses
40 second rest

The first two rounds were ok, but after that ... it was hard. Friday night was the Centaur banquet, which I did my usual eat, listen then go home.

Thursday, November 7, 2013

Thursday Oct 7

Not sure what happened with the last two posts ... they switched somehow ... technology is awesome, isn't it? Especially when my brain helps out somehow...

In any case, I got this done before having to go be a grown up.
I split up the work out into two sets, doing both sets four rounds before calling it a day. I did this workout at a moderate pace, but not really stopping unless I had to change a weight or the music.

Set one
230 lb deadlift - x 8-10
10 ab roll outs
10 double kb overhead press - used the 30 lb
10 hanging knee tucks
Set two
10 bench flies - finished with 40 lb dbs
10 bench rows
10 reverse bench flies- 10 lbs only

Good workout, I'll crank up the second set next time. I'd also include some Bw or Kb goblet squats, too.

Touch Rugby starts today, too.

Wednesday, November 6, 2013

Monday and Tuesday Nov 5

So ... Monday. Monday was an oddly odd day for the whole of it.

I got to my workout and then found out I had forgotten stuff ... I went ahead with the training, I just had to do a different workout than I had expected:

Five rounds of a kettlebell workout. The goal was to keep the bell in motion and not put it down during each round:

20 two handed swings
10 kb cleans each side
10 kb sntches
10 figure 8 leg circles each direction

All in all, not a bad work out ... should have spent some time rolling, but I didn't. My back was stiff after, but I had to get going. I did stretch later, but a

Tuesday I was at this conference. It was cool, up to the point in time when I found out someone had already taken my idea and made it operational and then put it up in the iTunes store

Wednesday Nov 6

So ... things worked out a lot better today ... I even put an extra set of gym clothes in my truck so that if I forget something, I have extras ready to go.

Today was a cardio day, so I picked boxing. I needed an exercise to do between rounds - last time I picked wrestling with the giant green ball. This time I picked this exercise:

Except I threw the ball straight overhead.

So it went like this for 9 rounds:

2 minutes of striking - throwing punches, elbows and kicks
40 seconds of rolling vertical medicine ball throws.... used the 10 lb ball.

Sunday, November 3, 2013

Friday, Saturday and Sunday Nov 3

Whew ... these have been exhausting times, let me tell you.

First, I signed up Thursday for indoor rugby for the winter - touch rugby which keeps the hands ready for next April. I'm going to have to keep myself in shape all by myself.

Friday was a rest day. Except for the start of Movember. I went and got myself a t-shirt and haircut at my clubhouse. That was a good time, except for the part when someone spilled their beer all over me. I did get some stretching done, as I'm really sore and stiff after this week.

Saturday was a family day - I took most of my kids out for four hours so my wife could get some work done. After I got my youngest to bed, I got this done for five rounds:

20 kb two handed swings
10 kb cleans
10 kb snatches
20 body weight squats

Sunday was a work for the swimming club day. As a part of the membership, you have to stand outside a Walmart for a few hours, begging for money. Well, my kids begged for money and i just watched. After I got home and got a meal and a nap done, I watched a bit of the Canada v NZ Maori game. After the Canadians were behind more than a few points, I went into my gym and got this done for five rounds ... this time with a weight vest on, too.

20 kb swings
10 kb cleans
10 kb snatches
20 step ups
20 body weight squats