new workout 10/12/13

5 rounds:
- 20 alt db snatches(10 each side)
-20 alt stationary reverse lunges
-20 ab bicycles

    rest 5 min

4 rounds
- 20 squat thrusts w/release pushup - 1 min rest
-15 "                                                  "
-10 "                                                  "
-  5 "                                                  "

    rest 5 min

3 rounds
-10 inverted body rows
-15 ab v-ups
-20 bench stepovers

   rest 5 min

20 min treadmill @ 4mph/ 5%

the 80's

complete each exercise before proceeding to the next.......break each 80's up as necessary......then go directly to the next.......

80 release pushups(hands off floor and chest to floor each rep)

80 ab bicycles

80 bodyweight squats

80 cable lat pulldowns(50% of bodyweight)

80 alternate stepups


note: for the bicycles and  alt stepups the total is 80.....40 each side

workout for saturday, 09/28/13

5 ROUNDS
- 20 alternate db clean and jerks / 100ft walkings lunges

      2 min

4 ROUNDS
- db rows(12 each side) /  db stepups(12 each side)

     2 min

3 ROUNDS
-  10 squat thrusts w release pushup /  20 bicycles

     2 min

20 min stairstepper - low aerobic

09/21/13 training

5 rounds
   45 secs of dumbell thrusters/15 secs rest

              2 min rest

4 rounds
   12 pushups/20 ab bicycles/20 reverse lunges

              2 min rest

3 rounds
   15 underhand pulldowns/20 stepups
 

ok........been away from blog for a while.........spent summer up in show low az..........did strength training on Human Trainer suspension system.......mountain biking, kayaking,trail running, hiking......kept heart rate at no higher than 55% MHR for distance sessions........did short, specific intervals for threshold sessions........a-fib and racing heart rate under control........within 10 lbs of race weight.......doing lake havasu 70.3 triathlon november 9th......cutting down on grains and related products........not going paleo, but reducing % of carbs in diet.......will be designing and posting new  HIIT workouts.......

mondays HIIT
  1) dumbell thrusters - 5sets x 1 minute (use dbs that allow you to go full minute)  on 1 minute rest  
                                                      2 min rest
  2) alternate   15 cable lat pulldowns/15 pushups - 4 sets - no rest(use light enough wt  on pulldowns)
                                                      2 min rest
 3) alternate    15 ab v-ups/30 reverse lunges - 3 sets - no rest


facebook message me with any questions

new metabolic for saturday 04/20/13

10 rounds:
   300 meter row/15 pushups

5 rounds:
   12 alternate db snatch from floor /15 abdominal v-ups on flat bench

spin class

new metabolic for 04/13/13

five rounds:
20 alt box steps with 15/30 lb dbs
10 clean & press with 15/30 dbs

four rounds
15 pushups
5 lat pulls with 75% bdywt
20 ab bicycles

three rounds
20 reverse lunges
10 alt db floor snatches 15/30 lbs

metabolic for saturday 03/09/13

DO FOLLOWING TRIPLET FOR 20 MINUTES CONTNUOUSLY

20 DUMBBELL SUMO SQUATS
15 BENT OVER DB ROWS
10 PUSHUPS

SETUP: PUT 2 REEBOK STEPS ON  PARALLEL ABOUT 10" APART - STAND ON THESE FOR DB SQUATS - THIS WILL ALLOW THE DB TO DESCEND BELOW FOOT LEVEL

FOR THE  SQUATS ONLY USE ONE OF THE DBs  AND HOLD IT AT ON END LETTING IT HAND VERTICALLY BETWEEN LEGS

FOR ROWS - GRAB OTHER DB, BEND AT WASTE AND ROW FROM FULL ARM EXTENTION TO CHEST, DONT HEAVE BACK!

FOR PUSHUPS  -HANG ON TO BOTH DUMBELLS AND LOWER THEM TO FLOOR - DO DEEP PUSHUPS BELOW THE HANDLES - TO MAKE HARDER PUT FEET ON ONE OF THE REEBOK RISERS

JUST KEEP GOING FOR 20 MINUTES

QUESTIONS - MESSAGE ME

 

GENERAL NUTRITION IDEAS

RULES

ELIMINATE
 - sweetened cereals  - including granola
 - crakers
 - chips
 - candy
 - soda
 - white bread
 - pastries
 - salad dressings

INCLUDE
 - oatmeal(sweeten with sliced ripe bananas and vanilla whey)
 - mixed salad greens with olive oil  and vinegar
 - fresh vegetables - broccoli, cauliflower, yams,  spinach, green beans etc
 - limited brown rice and quinoa
 - apples, nectarines, berries - mix these with  whey protein and ice for shakes
 - raw nuts

ELIMINATE
 -processed lunch meats
 - margarine
 - deep fried foods
-  mayo
- whole dairy

INCLUDE
 - lean turkey, chicken, beef
 - limited eggs - poached or hard boiled
 - skim, lowfat dairy
 - fish -broiled, baked

metabolic workout 03/02/13

first couplet:
   9 rounds of: alternate one minute stairmaster / 12 'release pushups'
       * use following levels on stairmaster - ,6,7,8,9,10,9,8,7,6,
       * release pushup requires lifting hands off floor at bottom on each rep
       * goal is to keep 'free hand' on stairmaster until unable

2nd couplet
   5 rounds of: alternate 10 reps underhand lat pulldowns(60% bdywt) / 20 lying alt elbow to knees

3rd single
   1 round of 30 dumbbell thrusters (20lb db or 10lb db)


to clarify first couplet:
                  one minute L6 stairmaster
                  12 release pushups
                  one minute L7 stairmaster
                  12 release puhups
                   one minute L8 stairmaster
                               etc.......up to L10  - then back  down one level per round to L6 

facebook if questions

               

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