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