Large displays like that are awesome, they require so much planning and attention to detail; plus tons of the right bricks and time. I need to quit my job so I have more time to play.
I have felt slow and quick-to-tire lately, hopefully that is mostly due the the recent weight loss, but decided to get on the track and see how things are going. I need to get some power and endurance back. I decided on 200s because I don't think I can find a pace I can maintain for 400s, and I wanted to get in more than 2 repeats. 4 of the 200s is all I had in me. I should be running 6, but couldn't do that today. Times aren't too bad, but I would like to be running that pace for 400s before too long.
Dude those times really aren't bad at all. I'm pretty impressed actually. And I had to go back to page one of your log to see you're starting weight....... you've lost 13lbs?? In just a couple months? Excellent. Right on the perfect pace. If you don't mind, what did you weight at the Summit (approx.)
Since I wasn't working out at the time, or any time around then, I don't have a record of my weight at the time of the Summit. I would guess in the upper half of 210 to 216 though, I settle in there pretty easily. I started working out again with this log, and normally when I workout I don't put too much focus on diet or weight loss. Just expect some weight loss to happen with the workouts and it usually does, slowly. But 8 weeks ago I joined a weight loss pool, and have been making significant effort to loose weight. Official weigh-ins are every Wednesday, today I tipped the scale at 196.6, down from 211.4 at the beginning 8 weeks ago. My official weight loss pool weigh-ins are normally lighter than my workout reported weights because they are in the morning and on a scale that reads a little lighter than my home scale.
I am not dissapointed with the times as long as they are going to improve over the next few months. I am, though, dissapointed in my conditioning. Having nothing left after just four 200m sprints is weak. And I knew I wasn't even capable of running any 400s. I will however give some 400s a try in a few weeks.
3 ROUNDS
30 x Single 16Kg KB Snatch(each hand)
21 x Double 16Kg KB Jerk
15 x Single 16Kg KB Overhead Squat(each hand)
-------------------------
333 total reps, 24:25: 5:27, 8:02, 10:57
13.6 reps per minute
I need to keep pushing my conditioning. I did the workout 30 seconds faster 2 weeks ago. The last round really killed me, I need too much rest before getting started on it. I again had to break the 3rd round of Snatches into 15 right, 15 left, 15 right and 15 left; but still did all 60 without setting the kettlebell down. Next time I am going to push through a little faster but allow breaks within an exercise if necessary; that way I am not trying to judge how much to recover to be able to fully complete the next exercise.
Another bout of 200m sprints. Slightly faster than last go around, so I am happy about that. I was thinking about doing some shorter sprints today, but I was a little sore and decided that 200s would be best. I am still a ways off from sprinting any 400s. I might have to step up to 300s at some point before going to 400s
5 ROUNDS - 2:00 rest between rounds Run 2 x 25yd (25yd and back)
5 x Pull-up on Rings Run 2 x 25yd
10 x 12lb Med ball Slams Run 2 x 25yd
5 x 24Kg KB Swings (each hand) Run 2 x 25yd
10 x Push-ups
-------------------------
2:04, 2:28, 2:48, 2:59, 2:44
13:03(work), 8:00(rest)
I stole this workout from Ben - its tougher than it looks. Ideally the runs would be sprints, but they quickly turned into a mix of running and shuffling. My pull-up strength has left me, only got 5 straight pull-ups the first 2 round; had to use 2 mini-sets each of the last 3 rounds. On the Med-Ball slams, my ball bounced, so each rep I would catch it and lower it back to the ground before lifting overhead and "slamming" again. I am not sure I was slamming as hard as I should be. Watching the clock, I really pushed to finish the 4th round in under 3 minutes, and then worked hard on the final round to keep all rounds under 3 minutes. I used the interval trainer on my Forerunner, I love that watch even when I am not "going" anywhere.
I am, though, dissapointed in my conditioning. Having nothing left after just four 200m sprints is weak. And I knew I wasn't even capable of running any 400s. I will however give some 400s a try in a few weeks.
But those are some fast 200m sprints. No wonder you're wiped out after 4!
5 ROUNDS - 2:00 rest between rounds Run 2 x 25yd (25yd and back)
5 x Pull-up on Rings Run 2 x 25yd
10 x 12lb Med ball Slams Run 2 x 25yd
5 x 24Kg KB Swings (each hand) Run 2 x 25yd
10 x Push-ups
-------------------------
2:04, 2:28, 2:48, 2:59, 2:44
13:03(work), 8:00(rest)
I stole this workout from Ben - its tougher than it looks. Ideally the runs would be sprints, but they quickly turned into a mix of running and shuffling. My pull-up strength has left me, only got 5 straight pull-ups the first 2 round; had to use 2 mini-sets each of the last 3 rounds. On the Med-Ball slams, my ball bounced, so each rep I would catch it and lower it back to the ground before lifting overhead and "slamming" again. I am not sure I was slamming as hard as I should be. Watching the clock, I really pushed to finish the 4th round in under 3 minutes, and then worked hard on the final round to keep all rounds under 3 minutes. I used the interval trainer on my Forerunner, I love that watch even when I am not "going" anywhere.
Nice circuit! I might try this one.
On the mb slams, if you have a small sandbag, you can slam into that. I have both types of med balls and the sandbag stops the bounce for the bouncy one.
Ugh, I am in the middle of another week where it has been hard to get a workout done, and there is no telling when this rain will let up. I need to get my basement cleaned up some so I have room there under the six and a half foot ceilings to at least do something down there. I think I can do most band exercises down there if I create the space. I have however been able to organize 2 soccer practices this week, I was very happily surprised to be able to get 5 people out in the rain for an hour and a half last night.
My philosophy on running is that the faster you go, the sooner you are done, weither it is because you cross the finish or are too tired to run any more. It is hard for me to run slow.
That last circuit I did was a good one Roland, it owned me back the next day though; thanks Ben. Using a sandbag to cushion the med-ball would just be one extra thing I have to carry out(or make Heidi carry out) to the workout.
On the mb slams, if you have a small sandbag, you can slam into that. I have both types of med balls and the sandbag stops the bounce for the bouncy one.
I had to get something quick done at the end of the day. This was quick and easy to do inside; but both sets were hard. My push-ups have always been weak, I take a long range of motion, plus I was a bit sore at the start, and my only warm-up was the squats beforehand. I want to get 18s and 10s across the board on these Tabata exercises soon.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Ugh, I am in the middle of another week where it has been hard to get a workout done,
Listen, Craig. I've gotten up at 3:00 in the AM a few times this week to get my workout in due to a big project I am on. You will not get any sympathy from me for slacking.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
You both bring up some good reasons to run. Currently my running is prepare me to better be able to execute when the opportunities you describe present themselves.
Quote:
Originally Posted by Mahler
You will not get any sympathy from me for slacking.
I don't need sympathy, I need a kick in the ass. But at least I haven't been totally slacking, failure to get a workout in is usually due to playing volleyball then having soccer practice both after work. I am not normally slothing around, but I'm not always getting in structured, measured workouts.
Band Deadlifts
15 x 1 Average Band(green)
15 x 1 Average Band(green)
Band Standing Press(2 hands)
10 x 1 Light Bands(purple) per hand
10 x 1 Light Bands(purple) per hand
Band Curls(2 hands)
10 x 1 Light Bands(purple) per hand
10 x 1 Light Bands(purple) per hand
I added another round to my lower body band circuit, then added in a few exercises after. 2 rounds of the lower body circuit takes 15 minutes - 18 sets at 20 seconds work, 30 seconds rest - for a total 6 minutes of work, 9 minutes of rest. The other 3 exercises I added all worked out well. The standing press gets hard to stabilize as my shoulders get tired. Those are the first curls I have done in years - I added tension by putting each band under both feet.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Band Workout - Upper Body Circuit 2 Monster Minis(black) 2 ROUNDS - 10 reps each : no rest, 2:00 between rounds
Press(split stance each side)
Row(split stance each side)
Overhead extension(split stance each side)
Band Pull(split stance each side)
2 rounds of my upper body band circuit really fried my triceps. Each exercise is really 20 reps because I do 10, then switch which foot is forward and repeat for 10 more. On the extensions and pulls, I pull on both bands together with both hands and work to the side of the back foot.
3 ROUNDS
30 x Single 16Kg KB Snatch(each hand)
21 x Double 16Kg KB Jerk
15 x Single 16Kg KB Overhead Squat(each hand)
-------------------------
333 total reps, 22:57: 5:23, 7:22, 10:12
14.5 reps per minute
Now the time is starting to move south a little. This was 1:28 faster than when I last did this workout 10 days ago, and 1:00 faster than my best time 25 days ago. Also I was able to do the final round of snatches without a mid-set switch. But still those times show that I am spending almost half my time the final round not working - because all the work per round takes just over/about 5 minutes.
24Kg KB Snatch - 5:00 for max reps
82
16.4 reps per minute
I wanted to see what I could do in 5 minutes with my heaviest kettlebell. I switched hands every 5 reps, and set it down for a bit at 40 and 70. Snatches with this kettlebell causes a little more damage to my hands than the 16Kg, but I'll adapt quickly if I work high reps with it regularly. 82 reps doesn't seem too bad, but I really want to work this up into triple digits soon(20 reps per minute) - and I think I can.
Band Workout - Upper Body Circuit 2 Monster Minis(black) 3 ROUNDS - 10 reps each : no rest, 2:00 between rounds
Press(split stance each side)
Row(split stance each side)
Overhead extension(split stance each side)
Band Pull(split stance each side)
Went up to 3 rounds for the upper body band circuit. I added more specific twist to the band pull and like the way that worked out. I might have to start working out in the morning though. Playing volleyball during the day and having soccer practice most nights has been trumping specific workouts. Soccer games start next week, and we have 4 games in 8 days the following week. Weight loss is still progressing well.
Only on Fridays. Cutting out Dr. Pepper really drops my calories a lot, but in addition to that I have been counting and keeping my calories pretty low. An occasional popcorn or triple with cheese, but only if I can keep below my target for the day. Last time I cut Dr. Pepper I filled the gap with ice cream and blizzards, not this time. And the last 2 Fridays, the final push for my weight loss pool that has final weigh-in in 2 weeks, I have gone foodless - 100 or so liquid calories from propel or G2 to fuel soccer practice. It's working, I'm leading the weight loss pool and I am almost down to fighting weight the week before the soccer season starts.
Went for 3 rounds on my lower body band circuit and I didn't need any more. 22.5 minutes, 40% working and 60% recovering. I do my split jumps facing towards the band, but I think I need to add in split jumps facing away also. That will round the workout to an even 10 sets per round.
3 ROUNDS
30 x Single 16Kg KB Snatch(each hand)
21 x Double 16Kg KB Jerk
15 x Single 16Kg KB Overhead Squat(each hand)
-------------------------
333 total reps, 21:21: 4:53, 7:13, 9:15
15.6 reps per minute
I was pleased with my time when I did this workout about a week ago, but today I knocked more than another 1:30 off that time. I really attacked this workout hard and prevented myself from taking a full recovery before the third round. I did have to break the snatches in the third round into 15 right - 15 left - 15 right - 15 left without putting the kettlebell down, but that doesn't bother me too much. 15.6 reps per minute for over 20 minutes is a lot of work.
In just a couple months? Excellent. Right on the perfect pace. If you don't mind, what did you weight at the Summit (approx.)
Linear Mode
