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.
Friday, October 26, 2012
Wednesday, October 24, 2012
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.
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.
Saturday, October 20, 2012
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.
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.
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| 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. |
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| 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!"
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.
 |
| 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.
Friday, October 19, 2012
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.
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.
Tuesday, October 16, 2012
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.
Light run for 2km.
Joint mobilization and stretching.
Saturday, October 13, 2012
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!!!
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!!!
Friday, October 12, 2012
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.
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.
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
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.
Thursday, October 11, 2012
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.
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.
Monday, October 8, 2012
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.
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.
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