Workout - Friday 26/10/71

Today is my birthday!  I turn 41 years young.  As I get older I realise more and more that existence and awareness is all about living in the now, while still being mindful of the future.  There is no other secret to life, or living a fulfilling and meaningful one.

The reason why I exercise has nothing to do with an attempt at life extension, or making any kind of reasonable attempt to stave off disease or degeneration - it has everything to do with living in the now, by loving the thing itself, doing it for it's own enjoyable sake.  Luckily, there are benefits.  I admit, however, to a couple of minor vices, but my mantra of moderation (which applies to excess as well!) keeps a pacific balance, a kind of habitual lifestyle homeostasis.

Birthday Workout

Warm-up

Shoulder/scapula/thoracic activation (face pulls, shoulder rotation with resistance cord).
Dynamic stretching.

Deadlift superset

5 sets

Deadlifts.
Eccentric chin-ups x 6 reps.
Slow push-ups x 6 reps.

Set 1 of deadlifts - 6 reps at 75.5kg.
Set 2 of deadlifts - 6 reps at 95.5kg.
Set 3 of deadlifts - 6 reps at 105.5kg
Set 4 of deadlifts - 6 reps at 115.5kg.
Set 5 of deadlifts - 2 reps at 125.5kg.

Shoulders/back/arms superset

3 sets

Db shoulder press - 6 reps at 15kg dumbells.
Bb bent-over row - 6 reps at 43.5kg.

Trapezius/shoulders/back/core/triceps/legs superset

3 sets

Rolling tricep extension - 6 reps at 17.5kg dumbells.
Farmer's walk - 20 metres at 35kg dumbells.

Warm-down

Foam roller for 5 minutes.
Static stretching for 10 minutes.
Mobilization exercises for 5 minutes.

Workout - Tuesday 22/10/12

I had the chance to workout with Mark Boddington today, and as Tuesday is his designated 'bench' day, we hit it in earnest, with some additional tweaking here and there...

Warm-up

15 minute brisk walk to the gym.
Shoulder/thoracic/elbow mobilization.
Face pulls with resistance cord x 20.
Doggy (4 point) position scapula mobilization.
Dynamic stretching.

Chest

Unloaded bar warm-up x 20 reps.
Bb bench press at 55.5kg x 10 reps.
Bb bench press at 80.5 kg - 4 sets at 2 reps.  (This load is not far off my current 1RM)
Bb bench press at 55.5kg x 10 reps.

Back

Superset

5 sets

T-bar rows at 60kg x 6 reps.
Slow push-ups x 10 reps.

Legs

1 x powerclean for 6 reps of front squats at 55.5kg.

Powerband

Superset

We alternated between powerband exercises and kettlebell swings with a 16kg kettlebell.  The person using the kettlebell would perform reps until the other had finished 5 reps of the designated powerband exercise - between 25-50 swings.  This ensured we kept working throughout the exercise!

Sprints.
Lunge sprints.
Animal walk.
Jumps.

Workout - Sunday 21/10/12

Today's workout was about studying technique, especially for deadlift.  I have seen some footage of my technique for this movement and I round my thoracic spine in the beginning of the concentric phase.  The reason for this is I am allowing my shoulders to fall downwards as a begin my lift, rather than packing both them and my lats in the set-up phase.  Doing this not only helps to activate the lats big-time, but it allows you to keep your chest out and forward for the lift, and to maintain a neutral spine throughout the movement.  With this emphasis on technique, I dropped off the load to a mere 75.5kg - this is a more manageable weight for study.

Note how the shoulders are forward of the bar here - the hips are not back enough.  Shoulders are also not engaged, and the chest is facing downwards.  This puts a lot of pressure on the thoracic spine and across the rhomboids and trapezius.

Look, I know he's just a kid, but this is exactly what so many people do wrong in the deadlift.  At the middle phase of the concentric movement his legs are already straight, the shoulders are forward, the chest is downwards and the thoracic spine is rounded.  Too much stress on the thoracic and lumber spine, and a herniated disc or two at 12 would be a disaster.  His coach should be sacked.

Terrific set-up position.  Shoulders are above the centre point, chest forward, head up and hips way back.  Using a trap bar is a great idea, too.  Smart lady.

Warm-up

Joint mobilization routine.
3 sets of Y-T-W-L with 2 kg db.
Shoulder and chest mobilization/activation with resistance cord.

Chest

Bb bench press warm-up set - 55.5kg.
Bb bench press - 3 sets x 6 reps at 70.5kg.

Legs/back

Deadlift - 3 sets x 6 reps at 75.5kg.

Back/arms

Superset

3 sets

Seated row - x 10 reps at 45kg
Assisted chin-ups x 10 reps at 25kg.

Core

2 sets

Crunches x 20 reps.
Bicycle crunches x 20 reps.
Prone hold for 1 minute.

Warm-down

Foam roller for 10 minutes.

Workout - Saturday 20/10/12

My son was off playing cricket this morning, the parenting taxi was driven by my wife.  I was home looking after my two younger children and we were off to the playground!  No other opportunity for a workout today, so an impromptu playground workout was the order of the day.  Apart from the two monsters (I mean that most affectionately!), I took with me a skipping rope and resistance cord.  Playgrounds are ready-made exercise stations, with a host of great options for strength and conditioning.  It's funny, at one stage my daughter and one of her friends were laughing at me as I was doing pistols.  Our friend said to me, "You can't do exercises here, it's a playground!"  And me, king of the comebacks, replied, "Oh yeah?"  But then, not to be outdone by a sassy 5 year old, added, "What are you doing when you play in the playground?"  She said, "Playing!"  "But what are you doing when you're playing?"  And her reply was a happy, "Exercising!"

Not the playground I used, but, as you can see, there are lots of  possibilities!

Warm-up

Skipping for 5 minutes.
Joint mobilization and dynamic stretching.

Playground workout

Superset

3 sets

Shoulder rotations (rotator cuff pulls) with resistance cord x 10 reps per side.
Face pulls (elbows down) x 10 reps.
Face pulls (elbows up) x reps.

Superset

3 sets

Jumps up to beam (box jumps), then squat jumps x 10 reps.
Incline pull-ups x 10 reps.

Decline push-ups - feet suspended on unstable chain ladder - 3 sets x 10 reps.

Pistols - 3 sets x 10 reps per side.

Father's carry (large 2 year old - approx. 14kg - on shoulders) 1 km.

Warm down

Foam roller 15 minutes (heaven!)
Static stretching for 10 minutes.

Workout - Friday 19/10/12

Instead of my planned strength and conditioning workout today, I hit the new PT training area at my gym and hit the power bands for an intense circuit with my sometimes-training-partner Mark Boddington.  Mark is responsible for turning me on to a variety of wonderful new systems of training, and I have been able to reciprocate, although perhaps not to the same extent.  Mark has also helped out with me landing my first real job in the fitness industry, working as an exercise instructor (and exercise trainer in December) at the local YMCA - a great start and foot-in-the-door!  Thanks Mark!

Warm-up

15 minute brisk walk to the gym.
5 minutes light kettle bell (8kg) complex.
2 minute joint mobilization (especially scapulae, elbows, hips, neck and wrists).
2 minutes dynamic stretching.

Power band circuit - band anchored to wall for sprints

1st set

Good mornings x 10 reps.
Push-ups x 10 reps.
Sprints x 5.

2nd set

Good mornings x 10 reps.
Push-ups x 10 reps.
Sprints x 4 reps.
Lunge sprints x 2 reps.
Jumps x 2 reps.
Animal walk x 2 reps.

3rd set

Good mornings x 10 reps.
Push-ups x 10 reps.
Sprints x 4 reps.
Lunge sprints x 2 reps.
Jumps x 2 reps.
Animal walk x 1 rep.

Functional superset

3 sets

Cable push at 27.5kg x 10 reps per side.
Cable pull at 27.5kg x 10 reps per side.
Eccentric chin-ups x 6.

Core

2 sets

Bicycle crunches x 20 reps.

Warm-down

Static stretching for 10 minutes.
15 minutes brisk walk home.

Workout - Tuesday 16/10/12

After a monster day at my 'day job', I had no time to get to the gym for my planned strength session before meeting a client of mine for his personal training.  So my option was to run with him and hold pads for 35 minutes.  Something is always better than nothing...


Light run for 2km.

Joint mobilization and stretching.

Workout - Sunday 14/10/12

Hill sprints

10 reps of 50 metre sprints.  The gradient varied between approximately 20-35 degrees.  The first 5 sprints were unloaded, then sprint 6 was loaded with a 5kg pack, sprint 7 with 10kg pack, sprint 8 with 15kg pack, then sprints 9 and 10 with 15kg pack and carrying a 10kg weight bar.  Here's a quick video of my client Miles smashing it up with me this morning...

Obviously at the start of the session we spent about ten minutes warming up with a light 500 metre run, some joint mobilizing techniques, and some dynamic stretching.  To finish we did the same, with a bit more focus on stretching the back and working on hip flexibility.

Well done Miles!!!

Workout - Saturday 13/10/12

Today's session was initially going to be about recovery, but it kind of morphed into something else once I made it to the gym.

During the week I booked a place for Steve Maxwell's seminar being held in Canberra on December 7th, at the Australian National University's famed Monkey Gym.  The Fundamentals of Human Movement certification was sold out, so I had to settle for the Introduction to Kettle Bell Basics, which was just as exciting a prospect.  If you haven't seen any of Steve's work before, I strongly suggest checking out either his website or some of the videos posted on YouTube.  He takes a wonderfully enlightened and irrepressible approach to human movement, and best of all, he makes for an enthusiastic and personable educator.  I really can't wait for this workshop.

Steve Maxwell

With this in mind, I will be adding a kettle bell conditioning component to most of my workouts from now until December, in order to improve my KB fitness, and hopefully ensuring I don't look like a complete goose in front of Mr Maxwell!

Warm-up

15 minute brisk walk to the gym.
Mobilization exercises for wrists, elbows, shoulders, thoracic spine, hips and knees.
2 minutes light kettle bell (8kg) swings and one-arm swings.
Foam roller for 5 minutes.

Powercleans

Superset

4 sets

Powerclean with full squat - 55.5kg x 6 reps.
Push-ups x 6 reps.
Judo push-ups x 6 reps.

Shoulders and back

Superset

4 sets

Standing db shoulder press - 15kg db x 6 reps.
Bent-over bb row - 42.5kg x 6 reps.

Triceps/legs/core

Superset

4 sets

Rolling triceps extension - 17.5kg dbs x 6 reps.
Reverse lunge with static db shoulder extension - 15kg db x 6 reps per side.

Kettle bell complex (based on Steve Maxwell's KB routine)

2 sets with 16kg kettle bell.

Deep pull-back to swing x 10 reps.
Good mornings x 10 reps.
Deep pull-up to swing (fires) x 10 reps.
Swings with towel x 10 reps.

Warm-down

Foam roller for 5 minutes.
20 minute brisk walk home.
Static stretching for 10 minutes.

Workout - Friday 12/10/12

Today I had another great boxing session with Brett Little at the FitToGo gym in Cheltenham.  Today's lesson was a study of form and technique, which was both fascinating and exhausting, not to mention highly stimulating and addictive!  I have had to make some minor adjustments to my technique, especially in the pull-back to guard position after punching, which is quite different to the traditional Japanese martial arts philosophy of hikite.  Footwork has not been an issue, so far.  Movement to striking distance and the effective execution of combinations within the trad-boxing context has been great fun to implement - it's always nice whacking something!

Two important points: 

1.  It is very frustrating not kicking my opponent!

2.  I have not yet experienced a more taxing cardiovascular exercise.  As far as the ultimate cardio workout is concerned, boxing is the shit.

Workout - Thursday 11/10/12

Warm-up

15 minute brisk walk to gym.

Power cardio

Resistance band plate push - 2 x 20 metres at 40kg.
Resistance band animal walk - 2 x 20 metres.
Resistance band sprints - 4 x 20 metres.

Bench

Superset

4 sets

Close-grip bench press - 6 reps at 55.5kg.
Incline pull-ups - 8 reps.

The closer

Farmer walks with 2 x 30kg dbs, 3 sets for 30 metres.

Warm-down

Foam roller for 10 minutes.
Static stretching for 5 minutes.
15 minutes brisk walk home.

Workout Tuesday 9/10/12

I have had a little issue with my internet connection the last few days, and so haven't had a chance to put up my workouts.  Needless to say, I have been training well, starting to incorporate more kettle bell exercises into my routine, and have upped my resistance for my core lifts.  All in all, I'm feeling pretty good!

I have been inspired by some videos a friend of mine, Mark Boddington (an excellent exercise trainer, by the way), gave me of Steve Maxwell.  Maxwell is an older gent who is crazy fit and smart as 10 things that are very smart.  He has produced some great vids of himself teaching a group of trainers (Jim Smith included) different exercise techniques, including chin-ups and kettle bells.  Despite the fact that the audio quality is utterly appalling, it makes for intoxicating viewing.

Warm-up

15 minutes brisk walk to gym.
10 minutes of resistance band stretches, high face-pulls and Y-T-W-L with 2kg db, and 20 reps  unloaded bar powercleans with arm curl.

Legs

Superset

Front squats - 5 sets of 5 reps at 65.5kg.  Powerclean to set-up for each set.
Hanging (chin-up start position) scapula mobilisation - 1/4 chin-up - 5 reps.

Chest

Bb bench press - 5 sets of 5 reps at 70.5kg.

Hamstrings/back/core

Kettle bell complex

3 sets of 10 reps

1.  Deep pull-back from front to swing.
2.  Good mornings.
3.  Fires!  Reverse of exercise #1.
4.  Swing with towel.

Warm-down

5 minutes foam roller.
15 minute walk home.
5 minutes static stretching.

Workout Saturday 29/9/12

A nice strength session to follow up from my boxing the day before.

Warm-up

5 minutes skipping.
5 minutes foam roller.

Bosu medicine ball squats - 3 sets x 10 reps.
Y-T-W-L - 3 sets of 3 complete reps per side.

Superset

3 sets

Bb bench press - 8 reps at 68kg.
Hammer curls - 10 reps with 12.5kg dbs.

Superset

3 sets

Shoulder press - 10 reps with 15kg dbs.
Bb bent over row - overhand (supinated) grip - 10 reps at 53.5kg.

Superset

3 sets

Eccentric chin ups x 10 reps.
Rolling triceps extension - 10 reps with 15kg dbs.

Warm-down

5 minutes foam roller.
10 minutes static stretching.

Boxing - Friday 28/9/12

For the first time ever I hit the boxing ring with Brett Little, a terrific fight coach who works out of Fit To Go - a tidy fight/boxing/weights gym in Cheltenham run by ex-pro fighter Phil Fagan.  It was one hour of fairly intense movement, a lot of time spent working on countering years body memory from karate training and adjusting to the guard position with hands-up-to-face of traditional boxing.  Well, when I say 'countering', I should instead say 'adjusting'.  After so many years of fight training there is no reason why any half-decent student can't quickly adjust to differing styles of movement, or tai sabaki.  The principles of body management remain the same regardless of the style of martial art.  Hip movement, feet work, speed, hikite.

As is shown in the attached video, there is always room for improvement!  It's funny how when reviewing such material the recorded product seems much slower than at the time. Regardless, it provides an excellent way of analysing technique, and I encourage everyone to use their phones or other devices to record and analyse their movement in all facets of training.  Video review is a valuable tool for performance improvement.

Workout Thursday 27/9/12

Thursday is Killer Cardio day.  Today was a slight variation of the usual, with my training partner Mark Boddington having yesterday purchased a 2 metre power band, we implemented this awesome tool into our sprint drills.  The workout itself was an abbreviated affair, with the typical interference of work commitments, but we managed to do some interesting stuff.

Superset

4 sets

10 x 45kg squats.
10 x TRX rows.
2 x 20 metre power band sprints.

 It wasn't the vomity session that it normally is today.  We streamlined the workout to just the three exercises - having not worked with a power band before we weren't quite sure about what to expect.  Next time, when time is not at such a premium, we'll get back to some unorthodox push-ups, and other such stuff.

 

I'm the one doing the running.

Workout Tuesday 25/9/12

I got a text from a friend Tuesday afternoon, asking me if I wanted to train.  He wanted to do some bench work.  I had a 45 minute session with a client, and then afterwards went straight to the gym.  It was a pretty short session, but it still managed to be a killer. 

Warm-up

5 minutes on the foam roller.
5 minutes kettle bell swings.

Bench Press

10 minutes to do 10 x reps at 90% 1RM (85.5kg for weak, old me).

Superset

Db bench press - 10 x reps with 25kg dbs.
Bent-over row - 10 x reps with 43.5kg bb.

Warm-down

10 minutes foam roller.
10 minutes static stretching.

Qualification

Today I received the first and most basic of my fitness qualifications - my Certificate III Fitness.  It's the first small step in what I hope will be a continuing process of education and experience.  I am loving the learning and I am loving the application.

More training.

More study.

Workout Sunday 23/9/12

This morning I had a client for personal training, and put him through a tough session of boxing drills and agility runs.  Essentially I held the pads and had a bit of a stretch, which was nice.  Then, I went off to the gym for my own punishing and exhilarating workout!

Warm-up

2 minutes skipping.
5 minutes foam roller.
3 sets of modified Y-T-W-L.

Superset

3 sets

Deadlifts -  1st set at 95.5kg, 2nd and 3rd sets at 105.5kg x 8 reps.
Judo push-ups - 3 forward, 3 left rotation, 3 right rotation.

Powerclean to front squat

3 sets

1 powerclean for set up for front squats x 8 at 55.5kg.

Torsonator

2 sets with 15kg on barbell

Twists x 20.
Lunge and press x 20.
Squat and hand-to-hand press x 20.
Clean and press x 20.
Knee strike x 20.

Warm-down

5 minutes foam roller.
15 minutes static stretch.

Workout Saturday 22/9/12

Been a tough week with work/school/family commitments, and training has suffered a little as a result.  Apart from a splendid 2 hour boxing session on Monday night at school, I haven't done any training.  A few foam roller sessions, and some static stretching on the lounge room floor, have been the extent of it.  Today it's all about the upper body and core.

Warm-up

15 minutes brisk walk to gym.
5 minutes skipping.
5 minutes foam roller.
3 sets of modified Y-T-W-L (lunge position with dumbell).

Superset

3 sets

Resistance band push-ups x 10
Eccentric chin-ups x 10

Superset

3 sets

Db bench press x 10 reps with 25 kg dumbells.
1-arm row x 10 reps with 27.5kg dbs.

Superset

3 sets

Bb bent over row x 10 reps - 43.5kg.
Db shoulder press x 8 reps with 15kg dbs.

Bag work

15 minutes punching and kicking.

Warm-down

5 minutes foam roller.
15 minutes static stretching.
15 minutes walk home.
10 minutes foam roller.

Workout Sunday 16/9/12

Another simple workout.  For this one I did two core lifts, added an explosive plyometric variable and then finished up with a series of core exercises.  It's a real sore-maker, this one!

Warm-up

15 minute brisk walk to gym.
Resistance band stretches - chest/shoulders/thoracic spine.

Superset

4 sets of 8 reps.

Bench press - 70.5kg.
Deadlift - 95.5kg
Box jumps

Core

3 sets.

Hanging straight leg raises x 5 reps.
Russian twist with 10kg plate x 20 reps.
Pallof press complex (hold 30 sec, front punch x 10 reps, high punch x 10 reps each side) at 17.5kg.

Warm-down

15 minute brisk walk home.
10 minutes foam roller.
15 minutes static stretching.

Workout Saturday 15/9/12

A fairly light workout today - my first session in the gym in three days after being hit with the dreaded lurgy.  Nice and simple.

Warm-up

15 minutes brisk walk to the gym.

Powercleans

Emphasis on technique.  Warm-up with unloaded short bar - 13.5kg.  20 reps.
10 reps at 23.5kg.
10 reps at 33.5kg.
10 reps at 43.5kg.
10 reps at 53.5kg.
6 reps at 58.5kg.
5 reps at 63.5kg.

Chins and pulls

3 sets.
Eccentric body weight chin-ups.  1st & 2nd set 10 reps.  3rd set 5 reps.
Face pulls x 10 reps.

Warm-down

Foam roller 5 minutes.
15 minute brisk walk home.
Static stretching 10 minutes.

Forced Rest

Illness is a pretty average way of engaging in forced rest.  It's the first time in a year that I have been sick, and I reckon it has to do with the change in season.  Whatever.  The opportunity that is presented to me is to catch up on some movies I've been wanting to see for a while (Prometheus, Jeff Who Lives At Home & Casa De Mi Padre) and school work and study.  In the course of the latter I caught up with an old friend of mine (not personally, but certainly his website) Jim Smith, who has a terrific article on training periodization here.   Specifically, it's based around training intensity, but the same ideas apply.  It's nice to see that what he discusses here is pretty much my basic philosophy to training, that is, keep mixing it up, don't allow your body to get too used to any one particular exercise, keep working hard, keep working smart, and rest whenever you genuinely feel the need.  Note well:  'rest' doesn't necessarily mean 'lie on the couch all day doing nothing', rather, 'try doing something completely different to your regular routine'.  During periods of heavy weight lifting, throw in a few days of pure cardio.  When you're focusing more on CV fitness, add in the occasional resistance day.  And so on.  MIX IT UP!  I really like the way that Smith advises the lack of a set plan when hitting the gym.  Perhaps I'm reading it wrong, but I think that what he's talking about is take your approach to the workout in the same way that battle planners prepare for conflict, that is, make the plans, prepare for contingencies, and then on contact with the enemy forget it all and attack! 

This is exactly how I plan my workouts.  Usually I workout in the early-mid afternoon, so a couple of hours beforehand I will consider what type of work is required for my session.  Next I will think of 2-3 appropriate core lifts that are relevant and then add in a few functional techniques.  And that's pretty much it.  Once I get to the gym I'll listen to how my body is feeling, adjust my warm-up accordingly (even though my warm-up is usually pretty much the same every time, I will make the occasional modification), and then take the same philosophy to my lifts.  If I'm feeling sore or especially weak (a frequent occurrence!) I might do light conditioning instead of a volume/strength day.  Or cardio.  Or boxing.  Or plyometrics.  Or anything else.  The trick is to keep working.  Or thinking.  Or studying.  Or relaxing.  Or reading.  Or living.

Workout Sunday 9/9/12

Another little cardio session for me today.  Very basic, very sweaty.

Sunday Cardio

15 minute walk to the gym.
25 minutes HIIT on the elliptic cycle.
20 minutes running on the treadmill (4 kilometres), 5 minutes warm-down.
10 minutes stretching and foam roller.
20 minutes walk home.
10 minutes foam roller.

Workout Saturday 8/9/12

Having missed out on the Killer Cardio (KC) session on Thursday, I decided to do a variation of this today.  Focusing a little more on fight conditioning, I incorporated bag punching and kicking into the KC routine.  The aim with this circuit is to keep the heart rate up, but to also work on power, to work the ATP-CP system.  Short bursts of power, that's what it's all about...

Warm-up

15 minute brisk walk to gym.

Fighting Circuit

5 sets.

30 second rest between each exercise, 2 minutes rest between sets.

1 minute skipping.
10 squats at 45 kg.
50 fast punches.
20 fast kicks.
2 x 20m sprint.
20 crunches.

Warm-down

5 minutes walking.
30 minutes proprioceptive neuromuscular facilitation (PNF) & static stretching, including makoho stretching.
15 minutes brisk walk home.

Workout Friday 7/9/12

A light cardio day today.  The thing that I love about the type of training I'm doing is mixing it up as much as possible.  I will almost never do the same workout twice - every session in the gym is a little challenge to do something different, to load and test my body in a way I've not yet tried.  There will always be the same types of foundation exercises, of course, but I believe that if you mix the movements around, incorporating different superset patterns, and work in a varied mix of smaller compound movements, it will be more difficult to adapt to the work.  This pretty much ensures progression in strength.

Cardio

15 minutes brisk walk to gym.
5 minutes rower.
25 minutes elliptic cycle.  High intensity interval training (HIIT).
10 minutes treadmill running.  2.5km.
20 minutes brisk walk home.

Foam roller 5 minutes.
Static stretching 10 minutes.

Workout Thursday 6/9/12

Simple strength day today.  My two other training partners for my killer cardio sessions had other appointments, and after the plyometrics I did at school last night I was more than content to simply hit the weights.  So, after a lovely lunch of authentic Japanese from Mizu, in South Yarra, off I went...


Warm-up

15 minutes brisk walk to the gym.
5 minutes skipping.
Resistance band stretches - thoracic/chest/shoulders.

 Deadlift & Bench Press Superset

4 sets of 6 reps for each exercise.

Deadlift - 1st set 95.5kg, sets 2,3 & 4 115.5kg.
Bench press - 70.5kg.

Front Squat & Row Superset

4 sets of 6 reps (front squat) and 8 reps (seated row).  Powerclean to start position for front squat.

Front squat - 55.5kg.
Seated row - 90kg.

Triceps Push-down, Crunches & Modified Cuban Press Superset

3 sets of 8 reps (triceps push-down), 20 reps (crunches) and 10 reps (mod. Cuban press).

Triceps push-down - 40kg.
Crunches - bodyweight.
Modified Cuban press - 5kg dumbells.

Pullof Press & Face Pulls

2 sets of 30 second hold, 10 punches, 10 presses (Pullof press), and 10 reps (face pulls).

Pullof press - 17.5kg.
Face pulls - resistance band.

Warm-down

Foam roller (at gym) - 5 minutes.
25 minutes brisk walk home.
Foam roller (at home) - 10 minutes.
Static stretching - 10 minutes.

Workout Wednesday 5/9/12

Today was the first time in a while that I really didn't feel like being in the gym.  I was tired from a restless night with my youngest child, and that lack of effective rest was having an impact on my psychological state.  However, I usually find that on those occasions where the will is weak, the reward at the end of the session is multiplied.  It wasn't to be today, I still felt pretty crap afterwards.  In this workout I compromised by keeping it short and focused on upper body and core.

Cranky session

Warm-up

15 minute brisk walk to gym.
5 minutes skipping.
Resistance band stretches - thoracic/chest/shoulder.

Chest

Superset 3 sets of 10 reps.
Dumbell bench press - 25kg dbs.
Dumbell bench flies - 5 kg dbs.

Shoulder/back

Superset 3 sets of 10 reps.
Barbell bent-over row (overhand/pronated grip) - 53kg.
Dumbell shoulder press - 15kg dbs.

Torsonator

2 sets of 10 reps each side.
15 kg plate.
Twists/squat&press/clean&press/squat&side to side press/knee kicks.

Warm-down

15 minutes brisk walk home.
Foam roller for 10 minutes.
Static stretches for 10 minutes.

At school last night I also had a session of plyometrics and a study of core lifts.  The lifts were all about technique, and barely rate a mention as 'work', but the plyometrics session was a real sweat-maker.

Plyometrics

5 minutes warm-up jog/sprints.
Illinois test x 3.
V test x 3.
Ladder runs + variations x 15.
Bean bag catches.

Once I got home from class I was feeling much better.  The plyometrics was something I really enjoyed, and I have noticed a very big improvement in my cardiovascular fitness over the last couple of months.  I'm starting to feel pretty good for a 40-year-old!

Workout Tuesday 4/9/12

The author demonstrating the ONLY appropriate use of  a Smith machine.

I have an ongoing issue with rotator cuff tendinopathy, specifically supraspinatus and biceps tendinopathy, and this has seriously affected my training regime.  I have had to cut out all isolation exercises for the arms, notably curls and dips, and have had to cut down on the weights for the other big exercises like bench press, rows and shoulder press.  I am taking anti-inflammatories, and am performing minor rotator cuff movements like horizontal external shoulder rotation with a resistance band (elbow at hip).

Today's focus was on mid-level volume.  Three exercises, 6 sets, 6 reps of each.  Again, the weight was only at about 65-70% max due to concerns and limitations regarding the injury.  We have to be careful...

Volume superset

6 sets, 6 reps.

Bench press - 65.5kg.
T-bar row - 65kg.
1 powerclean to 6 front squats - 63kg.

Workout Sunday 2/9/12

Conditioning day today.  It's about sweat, coupling strength and power in movement, and neural training - pretty much everything that gets done in the dojo, but without the pair-work.  The emphasis is on technique (as it always is, really).

Warm-up

15 minutes brisk walk to the gym.
5 minutes skipping.

Conditioning

9 minutes 16kg kettle bell complex - two-handed swings, ATBP, single-hand swings, one-leg deadlifts, swing&pull back.

Torsonator complex - twists, one-arm squat&press, clean&press, hand-to-hand squat&press, knee kicks.  2 sets.
Judo push-ups.  4 sets of 9 reps (standard, then left and right).
Face pulls - 2 sets of 10 reps.

Bag work.  500 punches, 200 kicks.  (Started breaking in my lovely new Everlast grappling gloves.  Mmmmm.  Punching...)

Warm-down

15 minutes brisk walk home.
10 minutes foam roller.
10 minutes static stretching.

Workout Saturday 1/9/12

Sometimes the only thing to do when you're feeling hungover and a little bit slow is to hit the gym and work through all of the neural dysfunction (and stagnation) and detox like a mofo.  And what's the best way of doing this?  Well, it's really just a matter of turning up and seeing what happens.  Once you're at the gym, what is the only option left to you but to workout?  Granted, you could be one of those types that just hangs around chatting about all of the great workouts you've done, about all of the martial arts you used to do, about how strong/fast/flexible/fit you used to be, or you could just shut your mouth and get on with it.  Today, this is how I got on with it.

Warm-up

17 minute shaky walk to the gym.
Drink water.
Neural stretching - resistance band stretch for chest, thoracic spine & shoulders.
Drink water.

Legs/back/etc

Superset

Deadlift - 2 sets of 8 x 95.5kg, 1 set of 105.5kg.
Pushups - 3 sets of 10 reps.
Drink water.

Chest/legs/core

Superset

Barbell benchpress - 3 sets of 8 reps at 65.5kg.
Barbell (overhead) lunge - 3 sets of 20 reps at 33kg.
Drink water, keep stomach acids down.  Breathe.

Back/shoulders/core

Superset

Drink water.
Seated row - 3 sets of 10 reps at 85kg.
Dumbell shoulder press - 3 sets of 10 reps at 12.5kg.
Drink water.

Core/rotator cuff

Cable hold & punch (modified Pullof press) - 30 second hold, 10 mid-level punches, 10 upper-level punches - 2 sets at 17.5kg.
Resistance band face-pulls - 2 sets of 10 reps.
Water.  Lots more water.

Warm-down

15 minutes brisk walk home (feeling almost great now).
10 minutes foam roller.
10 minutes static stretching.

Workout Thursday 30/8/12

Thursday means cardio, and today I (with a couple of other fitness geeks) did a slight variation of the 'Killer Cardio' session.  Basically it's the same as the one previously mentioned here, with one exercise added before the sprints - farmer's sprints (a modification of the farmer's walk).  I find I really benefit from doing this with other people.  After the second set I was just about to give up, but the encouragement of others is not to be underestimated.  This is one of those routines where at the end you feel like throwing up (and to be honest I came close), but after an hour or so you feel as high as a kite!

Cardio/Power

Warm-up

15 minute brisk walk to gym.

Sprint Session

5 sets with a two minute rest between sets.

Elevated spiderman pushups x 10.
Plate push - 30kg 2 x 20 metres (plates are wrapped up in a yoga mat, which adds more resistance against the gym floor).
Barbell squat - 40kg x 10.
Farmer's sprints - 2 x 20kg dumbells, 2 x 20 metres.
Sprints - 4 x 20 metres.

I added a short torsonator set at the end just for a bit of extra core work.  My basic variation of twist, squat-press, squat-hand-to-hand, clean&press, knee kicks.

Warm-down

15 minute brisk walk home.
15 minutes foam roller.
20 minutes static stretching.

Workout Tuesday 28/8/12

This is the 45 minute workout I did on Tuesday.  Limited time, maximum output.

Warm-up

5 minutes skipping.

Chest

Bench superset - 3 sets of 10 reps.  The flies are completed fairly quickly, with a speed of 1:0:2.  Very much inspired by what Jim Smith has to say about performing light flies between bench sets.  Have a look at his site here for more amazing information and tips for lifting and training in general - Jim Smith is a god.  1 minute rest between each set.

Dumbell bench press - 25kg
Dumbell chest flies - 5kg

Legs/core/back

Superset - 5 sets.  2 minutes rest between each set.

Barbell front squat - 68kg/65.5kg/63kg/60.5kg/55.5kg - 6 reps of each.
Push-ups - 10 reps.
Bodysquats - 10 reps.

Core/plyometrics

Torsonator complex (twists, squat & one-arm press, clean & press, knee kicks) - 2 sets of 20 reps each.

Warm-down

Foam roller for 10 minutes.
Static stretching for 10 minutes.

Women and Lifting

I just had to make a note about this:

A few weeks ago I overheard a woman in my gym say something that almost made me lose my lunch.  She was talking to her friend (both were on pin machines doing half-exercises and more interested in the latest celebrity gossip than effective workouts) about how she didn't want to workout too much because she 'didn't want to get buff like a man'.  She made constant reference to her weight (what little of it there was), and how she really just wanted to be 'toned'.

Now based on the the type of workout this woman was doing, I'm guessing that she was not getting her 'toned' look from her exercise regime.  She spent a total of about 20 minutes in the gym, and at a pinch I would say that her heart rate never exceeded 30% beyond resting rate.  This female - I'm guessing she was in her early forties - more than likely got her physique from a combination of genes and diet only. 

If she had've been working out properly, pushing the limits of strength, and getting her heart rate up through supersets or cardiovascular work, even after many months of this type of regime there is no way she would ever come close to being 'buff like a man'.  Even hitting high intensity, high volume workouts, where she could be trying for big levels of hypertrophy would eventually see her reach a limit of development that any woman would find - even elite athletes.  Why?  Because of one word, people - TESTOSTERONE.  Women have virtually none of it.  It is essential for the building of big muscles, and without it there is always going to be a physical limit to the bulk a female human can put on.  This is the one big difference between male and female athletes, and why, for example, men are always going to be faster and stronger.  Women can have at least the same - if not greater - mental strength, but the great leveler is the physical reality.  Resistance training for both sexes is the best way to workout for weight loss.  Whether training for strength or functionality or hypertrophy, weight training (combined with a healthy diet) will work faster and more efficiently for fat loss and neural development than any other method.

So ladies, the next time you hear someone say, 'I don't want to do too many weights because I don't want to get massive muscles,' you can reply with a simple, two word answer.  'Bullshit.  Testosterone.'

Workout Sunday 26/8/12

Again, unfortunately, time was a factor for today's workout.  My idea behind today was 'foundation strength'.  I chose three basic compound exercises and morphed them in to a killer superset.  This is their story...

Warm-up

20 body squats x 2.

Foundation strength superset

Deadlift - 2 sets of 8 reps at 95.5kg, then 2 sets of 8 reps at 105.5kg.
Bench press - 4 sets of  6 reps at 70.5kg.
Seated row - 4 sets of 10 reps at 85kg.

3 minutes rest between each set.

Warm-down

15 minutes foam roller.
10 minutes static stretching.

Workout Saturday 25/8/12

I haven't trained all week due to a great deal of time being devoted to finishing course work for my fitness studies and the flaring up again of my biceps tendinitis, which, after speaking with a friend physiotherapist, now sounds like could be more a case of tendinopathy.  I have benefited from the rest, and this last week has been the first time in 9 months I have taken such a break from my routine.  So the only way to get back on the horse was to smash myself with kettle bells and manmakers...


Warm-up

15 minutes brisk walk to gym.
Skipping for 5 minutes and some dynamic stretching.

Conditioning

Kettle bell (16kg) complex for 8 minutes - swings, one-arm swings, Around-the-body-pass (ATBP), one-leg deadlifts.
Barbell manmakers.  8 sets of 5 reps.  42.5kg.  3 minute rest between sets.  The last four sets I incorporated resistance band face-pulls in a superset.
Torsonator (with 10kg plate) complex for 2 minutes.

Warm-down

15 minutes brisk walk home.
15 minutes foam roller.
15 minutes static stretching.

Workout Sunday 19/8/12

Today was a day where I had the luxury of not looking at the clock at the gym.  I still have had some niggling back issues, and the right shoulder (biceps tendinitis) and elbow (lateral epicondylitis) have been reminding me of my deficiencies.  Still, dealing with injuries and not allowing them to interfere with a mindset is a big part of what training is all about.  Obviously we don't want to exacerbate any existing problems, so at times there can be a bit of a balancing act that is required to maintain the routine, but it is the adherance to the routine that is paramount for achieving goals and seeing results.  I guess what it comes down to is the fact that sometimes it's hard to rest.

Warm-up

15 minute brisk walk to the gym.
5 minutes skipping.
5 minutes lower body dynamic stretching.

Legs/back/core/arms/shoulders

Deadlift superset - five sets of each exercise.

Deadlift 95.5kg x 8 reps, 115.5kg x 8reps, 105.5kg x 8 reps, 95.5kg x 8 reps.
Chin-ups - bodyweight x 5 reps.
Dips x 5 reps.

I had to be careful with the deads today because with the second set I felt like the back was getting a bit too stressed, being moved out of good posture too easily.  This was the compromise.

Chest

Three sets of six reps.

Bench press 75.5kg bb.

Back/shoulders/lats/core

Superset - three sets of ten reps.

T-bar rows 60kg.
Resistance band face pulls.

Back/shoulders/lats/biceps/core

Superset - three sets of ten reps.

Bent-over rows (supinated grip) 55kg.
Shoulder press 15kg db.

Shoulders/legs/core

Superset - Three sets.

Shoulder rotations 5kg db x 10 reps.
Jump lunges x 16 reps.

Warm-down

Static stretching 5 minutes.
15 minute brisk walk home.
10 minutes foam roller.

Workout Thursday 16/8/12

Thursday is intensive cardio day, with a short, simple, but rather tough session.  This little circuit is great for developing leg power and trunk strength.

Cardio Killer

Squats 35kg x 10

Sprints 4 x 20 metres

Elevated spiderman pushups x 10

Plate push 30kg for 40 metres.

Four sets of this circuit is enough to make one feel slightly queazy...

Workout Wednesday 15/8/12

Another express workout for me today - part of the perils of parenting (again), but proof - if you will - that gym work, or at least an exercise regime, is still possible even with being an active and involved father of three!

For convenience's sake, from hereon in I will abbreviate barbell with 'bb', and dumbell with 'db'.  Pretty standard, of course.  Whenever a weight is given for the barbell that will indicate the combined weight of plates and bar.  The weight listed for dumbells will be for one dumbell only, so you can assume that both hands will be carrying that weight - eg, 25kg dumbell means 50kg in total (25kg in each hand).

Warm-up

5 minutes skipping.

Chest and back

Superset - three sets of ten reps.

Bench press 25kg db.
Resistance band face pulls.

Superset - three sets of ten reps.

Incline bench press 45.5kg.
Seated row 85kg

Shoulder/back/legs/core

Superset - three sets of ten reps.

Shoulder rotation 5kg.
Overhead lunge 25.5kg bb.
Shrugs 22.5 db.

Arms/lats/core

Superset - three sets.

Body weight chin-ups x 5
Lat pull-down 50 kg x 10
Slow (4:0:2) push-ups x 10.

Core

Superset - two sets.

Hanging leg raises x 5
Cable hold & punch 17.5 kg (hold 30 seconds, 10 x 2-hand forward punch, 10 x 2-hand upper punch).

Warm-down

10 minutes foam roller.

Sleep 14/8/12

After two successive nights of interrupted, restless and too-short sleep I am reminded of the importance of proper rest for effective recovery.  Why?  Coz my goddammed back hurts!  I feel like I've taken about thirty steps backwards from the progress made in my strength and conditioning training and rehabilitation.  I know it's only temporary, but while it's happening I can't help but think, "Shit!  I'm only going to get worse as I get older!  It's never going to go away!"

Then I stop whining, and remember that all I need to do is take it easy, let it settle down, and press the reset button - both physically and psychologically.  I haven't had much pain at all in the last eight months.  No sciatica whatsoever.  I put it all down to keeping active physically and proactive in my approach to the treatment/training regime I have devised.

The solution is easy. Listen to my body.  Rest more.

Workout Monday 13/8/12

Another abbreviated workout for me today - duties for the active and involved father prevented anything more than...

Warm-up

16kg kettlebell complex - standard swing, one-arm swing, pull-throughs, halos.  Alternating sides, alternating hands, 10 minutes in total.

Squat

Five sets of eight reps.

Barbell front squats 65.5kg

Chest superset

Resistance band stretching/mobilisation for chest, shoulders and thoracic spine.

3 sets of 8 reps. 2 minutes rest between sets.

Barbell Bench press 65.5kg.
Resistance band bench flies.

Chest burnout

Five sets of ten reps. 15 second rest between sets.

Barbell bench press 35kg.

Shoulder/biceps/triceps superset

Three sets of ten reps.

Standing shoulder press (military press) 40kg.
Standing EZ bar curls - prone grip - 25kg.
Tricep pushdown - 35kg.

Warm-down

Five minutes foam roller.
15 minute brisk walk home.

Workout Friday 10/8/12

The current period of training I'm doing is to promote hypertrophy.  For the last 12 weeks I've been working on strength and power, and have reached a plateau in my gains.  So it's time to add a little more muscle and work towards the next period of power training probably around late-September/early-October.

I was still feeling pretty sore in the hamstrings today from the leg work on Wednesday and the sprints yesterday, so today was primarily about upper body - that is, chest, back, lats, shoulders and core - with one leg movement thrown in for character building!

Warm-up

Obviously this is not me.  This is an alleged drug cheat.  I said ALLEGED!

16kg kettle bell complex 5 minutes.
Resistance band chest and thoracic stretch and mobilisation.

Chest superset

Three sets of ten reps.

Chest press - 25kg dumbbells.
Pushups to failure - with the emphasis on technique and form.

Back superset

Three sets of ten reps.

Seated row - 80kg
Incline prone flies - 10kg dumbbells.

Shoulder superset

Three sets of ten reps.

Standing shoulder press - 15kg dumbbells
Reverse lunge with isometric shoulder extension - 10kg dumbbell (similar to the 5th movement of a Turkish get-up).  This exercise is an absolute ripper for the core!  Unstable, and hard as hell!  It simply doesn't work if you try and do this exercise lazy.
Resistance band face pulls.

Lats and biceps superset

Three sets of ten reps.

Lat pull down - 50kg
Two arm bicep curl - 15kg

Warm-down

10 minutes on the foam roller including back work with a dowel.
10 minutes static stretching.

Workout Thursday 9/8/12

Since the start of the year, when I started fairly serious gym training, I have not incorporated any cardiovascular work in my sessions.  My focus has been on developing strength and power, overcoming old injuries acquired from work, recovering from surgery to my elbow late last year, and improving general stability and function.  Not having any issues with my weight to begin with, pure cardio was not an aspect of training that really interested me - I was having 1-2 nights in the dojo every week studying and practising karate, and this more than took care of my cardio requirements.  But since putting a hold on my dojo training earlier in the year I haven't had that extra cardio in my routine.  At the gym this problem was solved with kettle bells.  If you've done kettle bell work before you'll understand when I say kettle bells are boring.  Real boring.  So after a few months I stopped doing 'em.  Recently, I have read about caveman workouts and crossfit training and lots of other cute modes of training systems, and all of the ones that make any logical sense fall back to the same idea - we should train for activity that our bodies are made for.  Pushing and dragging heavy weights, lifting heavy weights, and short and explosive sprints.  Our bodies are not built for running 42-plus kilometres, or even really for 10 kilometres.  Our bodies are not built for cycling 150 kilometres, or swimming 5 kilometres.  We can do it, sure, as a test of endurance and will power, but it's not natural.  So with this in mind I have incoporated sprint work into my routine.  The session itself is essentially just a circuit, with as little a break in between exercises as possible.  It's simple, and killer.

Sprint session

Warm-up

15 minute brisk walk to the gym (approx 1.75km).  In the basketball court, 5 minutes continuous skipping, then 2-3 minutes dynamic stretching.

Circuit

TRX push ups x 10, Squats 30kg on Les Mills barbell x 20, 40kg plate push 2 x 15 metres, sprints 4 x 20 metres.

Circuit performed three times.

Warm-down

Static stretching for 15 minutes.

This is the kind of work that will make you feel pretty sick, but it feels great once you've calmed down a bit!  A great workout for developing running power, endurance power and psychological strength.

Workout Wednesday 8/8/12

Today I had to abbreviate my workout somewhat due to picking-up-the-kids commitments.  As time was a big factor - 45 minutes from start to finish - I decided to start with what I like to call my 'deadlift superset', then a chest superset, and finish with dumbbell shoulder rotations.

Warm-up

Five minutes continuous skipping, with five minutes on the foam roller.  Foam roller.  Mmmmmmmmm.

Deadlift superset

Deadlift, chin ups, dips.  Five sets of five reps.  95.5/115.5kg

First set of deadlift is the warm up set - a relatively decent weight to start, but not tough enough so there is any compromise on good technique - so I had the weight set at 95.5kg.  The four remaining sets had the weight set at 115.5kg.  Chin ups and dips are body weight only.  This is a great superset to start with as it really gets the heart rate up (no break between exercises) and smashes on the core with the big focus on intra-abdominal pressure in the deadlift.  Core focus is maintained throughout the chins and dips too, with an emphasis on body stability throughout the movement.  The deads give me a great leg and back workout, as well as being a classic power exercise.  Mmmmmmm.  Power...

Chest superset

Dumbbell pec flies, incline dumbbell chest press.  Three sets of ten reps.  12.5/20kg dumbbells.

I'm really looking to smash the pectoralis major in this pre-fatigue exercise, plus the hugging movement is a handy strengthening technique for martial arts.  Doing this movement before a standard press is a very efficient way of achieving total chest fatigue.  The incline press was an alternative movement to the flat bench, which I had performed two days ago.

Shoulder rotation

Three sets of ten reps.  4kg dumbbells.

Due to work-related repetitive strain, I'm having trouble with tendinitis in my right shoulder at the moment (supraspinatus and biceps brachii tendon) AND with lateral epicondylitis (tennis elbow) on the same side, so I have to be very careful about aggravating these issues.  The dumbbell shoulder rotation is a compromise exercise while I wait for the inflammation to die down (thank you big Pharmaceuticals).  The movement is performed starting with holding the dumbbells in front of the body, elbows tucked in to the sides.  The elbows are then raised laterally (shoulder abduction) and then rotated upwards, similar to the Cuban press, and then reversed to completion.  Terrific for shoulder stability and strength.

Warm-down

5 minutes on the foam roller, 5 minutes static stretching.

Welcome!

I have searched high and low for decent workout log apps on iTunes and have not found a single one that was able to give me the desired information on exercises and calorie usage, combined with a good basic interface for recording workouts.  Then it hit me!  Just start a bloody blog!  Okay, I'm not going to be able to have accurate applications that calculate calories burned, VO2Max, and so on, but at least I will be able to record my workouts and progress, discuss issues relating to fitness and biomechanical function, and any other ideas that come to mind based around fitness, fitness education, and the developing associated industry.

I hope there might be some information here that you will find illuminating and inspiring.

Now!  Off to the gym for some strength work!

Koops