saturday 02/16/13 workout

5 rounds
   20 box jumps/12 pushups

4 rounds
  20 reverse lunges/20 knee to elbow

3 rounds
  12 underhand lat pulls/10 v-ups

2 rounds
  20db thrusters

20 min light aerobic

thursday metabolic workout

20 db thrusters/standing alt elbow to knee
15 "                                                               "
10 "                                                               "
 5 "                                                                "
                
                             5 min rest

5 x 2 floor length walking lunge/12 pushups

                             5 min rest

5 x 5 pullups/10 mountain climbers


20 min ez aerobic

sat, feb 2nd metabolic workout

10 minutes of alt:
    20 box jumps
    10 pushups

10 minutes of alt:
    15 v-ups
    10 db press

10 minutes of alt:
    10 lat pulls
    20 reverse lunges

20 minutes ez aerobic

new metabolic workout for saturday

did an endurance workout yesterday - 20 min stairmaster, 20 min 'concept 2' rowing machine 

today(thurs 01/17) did a total body strenght workout: hammer squat machine, hammer incline bench, hammer leg extension, lat pulldown, dumbell straight leg deadlift, dumbell push press, walking lunges, cable flye/pushup superset, cable row, single calve raise, db curl, cable tricp ext

tomorrow will be a 3 mile treadmill run and 10 x 100yd swim in morning and a 20 mile mt bike ride with Pam in pm


saturdays metabolic circuit

1#    4 sets of:  20 box jumps/ 10 crab pushups( draw alt knee to chest each rep)

2#   4 sets of : 1 min row machine/ 10 reps dumbell clean & press

3#   4 sets of:    20 hanging leg raises/ 15 no jump burpees(basically squat thrust w/pushup)

good morning

been away from the blog a while - still training, just busy - still splitting workouts equally between aerobic, power, strength and what is popularly now called metabolic training..........we used to call this circuit training or PHA(peripheral heart action) - i use these workouts to work on skills i have lost over the years - jumping, jumprope, handstand pushups, clean & jerk, squat thrusts etc.......i arrange 2 or 3 of these excersizes in a row and do 5 rounds.......repetitions are fairly high (10 to 30)   - yesterday for example, i did 4 rounds of:  8 min stairmaster, 10 strict pullups, 20 pushups - no rest between rounds - it doesnt seem like much, but it got my attemtion..........today is power day - hang cleans, front squat, push press - 5 sets of 5 reps of each

sunday 12/30/12 strength day + tommorrows plan

todays workout

front squat -                  6 sets x 3 reps(increase weight)
back squat -                  1 set 20 reps with heaviest front
                                        squat weight
pullups -                        5sets x 5 reps
arm dips -                      1 x 20, 1 x 12 - immediate pushups
                                         to failure
hack machine squats      1 x 20  - immediate leg extensions
                                         to failure
db clean and press         6 x 3reps(increase wt) immediate
                                         machine  shoulder press 1 x20


monday

10 rounds of following:
  1 minute jump rope 
  3reps handstand pushups

           rest 15 min

  1 hr spin class

todays training friday 12/28/12

kind of a whatever day


morning
superset pushups/kipping pullups - 5 supersets of 80% efforts
decline trunk curls
step ups - 50 alt reps with 60 lbs cable resistance
assisted single leg squats - hang from lat pull bar with 70lbs resistance and descend on one leg
cable row - 120 lbs x 30 reps
machine shoulder press 60 lbs x 30 reps

      as i said, just a get to the gym and move around day


afternoon - stairmaster 20 minutes for 97 floors


                                            DIET THOUGHTS


diet note: bought raw chia seeds to mix in with morning protein drink........if i dont like it i'll smear them on my bald dome and be a chia pet

a.m. drink post workout- half banana, cup of mixed frozen fruit, two tblsp greek yogurt, tblsp of walnuts, scoop of whey protein, tsp chia, dose of liquid multi vitamin, 6oz water

supplements - 1 CoQ10 capsule, 2 fish oil capsules 

i guess i am on what would be considered the anti-paleo diet - not by design; just luck

paleo: no grains                       walt: oats, quinoa, rice, wheat, AND CHIA!!!

paleo: no dairy                         walt: milk, whey, yogurt, cottage cheese

paleo: meat, meat, meat           walt: no meat

i guess i'm never gonna be a caveman