April 2012
74 posts
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Crank up your metabolism - not just for the... →
Rachel Cosgrove breaks it down. Good stuff.
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Workout journal - Cardio day
What was done:
*Repeat of last week’s high intensity interval circuits - 3 circuits @30:30 (total time approx 20 min) + 10min of 10:20 - KB swings and speed rope (from Coach Dos). BIG CUMULATIVE EFFECT (during and EPOC).
*Post workout nutrition:
Two eggs over medium (cooked with ghee) with some hot seasoning and Tabasco
4 strips of bacon (from a good source)
1 pink lady apple
...
Reblog if your Tumblr picture is actually you.
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Workout journal - Fullbody routine (makeup day)
So I missed Monday and only did some short HIIT yesterday. Today was makeup day.
Here’s what was done:
*RAMP + Core (2) as always
*Power: Clean - 4x5 #155
*Strength: all 4x10/10ea
Front squat (A TO G) #135
Barbell single leg (SL) RDL #85
Incline bench #135 + Single Arm (SA) bent over DB row #65
DB push press #60ea + SA lat pull down
TRX body saw + Hanging straight leg raise
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5 personal standards...
don’t ignore your dreams
don’t work too much
say what you think
cultivate friendships
be happy
Source: http://www.paulgraham.com/todo.html
A long time ago, I worked for FranklinCovey. I learned a lot about goals, standards, mantras, missions, values, etc. Here’s a tried and tested way to create your own solid list of life goals.
Think about today, tomorrow, and even in 5...
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Top eleven fitness articles...must reads. →
Not my list, but for the most part, I like them.
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Today's training - Workout journal
Got this one from Coach Dos (via Facebook):
*RAMP + Core warmup
*Circuit 1: 30s:30s (#16kg and #24kg KB) - approx. 6min total
Overhead reverse lunge R
Overhead reverse lunge L
Goblet squat
Pushups
Dynamic plank
Jump rope (speed)
*Circuit 2: 30s:30s (#16kg and #24kg KB) - approx. 7min total
Clean L
Clean R
Rotation lunge L
Rotation lunge R
Sumo deadlift
TGU L
TGU R
...
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Supplements and stuff - journal entry
Sharing, but mostly journaling what I’m taking right now:
Biotest Elite Pro Mineral Support
Biotest Flame Out (alternate with straight fish oil)
Barlean’s Fish Oil (alternate with Flame Out)
Biotest Rodiola Rosea (only on training days)
Emergen-C or other ascorbic acid
Liquid B + Folic
YL Life 5 Probiotic
YL essential oils (mix, but usually lemon, peppermint, cypress,...
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Tomorrow's workout...Berardi posted this...I've...
Round 1 20s treadmill sprint (9% grade, 10mph) 8 reps bench press (185lbs) 8 reps chin up (body weight) Repeat 3 times with no rest At end of 3 circuit, rest 60s Round 2 20s treadmill sprint (9.5% grade, 10mph) 8 reps close grip push up (body weight) 8 reps DB overhead press (50lbs) Repeat 3 times with no rest At end of 3 circuit, rest 60s Round 3 20s treadmill sprint (10% grade, 10mph) 8 reps...
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Fitness find and must read: great article for... →
Coach Dos, Rachel Cosgrove, and Eric Cressey are among the contributors. Great stuff.
Also appears here and is easier to read (format):
http://www.foxnews.com/health/2012/04/12/scariest-fitness-trends/
Love Rachel’s 1500 hops reference. I’ve also heard Alwyn use the same example.
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Today's training
What was done:
Trained with Ben today.
*Rolled out and RAMP (per Cosgrove, Boyle, and everyone else that does this stuff)
*Power - 1x5, 4x3/4ea
SA DB Snatch - #70/#85
Single leg 24in box jumps
*Strength - 1x8, 5x5
Hex bar deadlift (range #225-#335)
Seated 90/90 stretch
Resistance band ankle mobs
*Finisher
DB farmer walks - #160ea @40yd (this was some heavy shit for me…)
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A foam rolling article...thanks to Mike Boyle →
Is foam rolling bad for you? Mike Boyle explains, very methodically, why it’s not.
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Accelerate your metabolism with the right kinds of... →
Another of Alwyn Cosgrove’s great, make-it-make-sense articles. Everything from a complexes program to metabolic finishers…THEY WORK! Any exerciser can benefit from this info, yes, even elites and crossfitters.
Here’s an excerpt :
The problem—running a mile doing intervals involves about 1500 repetitions. For someone looking to cut body fat, and hit total body weight training...
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Staying on track when eating out →
Here’s an excerpt…read the whole thing…good stuff. Not ground breaking, just great tactical applications of healthy minded, aware eating.
Employ these five strategies the next time you eat out and you’ll get similar (and probably even better) benefits as the women did in that study:
Swamp the breadbasket for olives. You know as soon as your server puts down that breadbasket,...
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Workout journal - Vertical Complex Sets
Some things you have to record for future use and posterity. Ha.
Vertical Complex sets:
4x8(x6ea) - #75/#95 - 101tempo - 2:1 work/rest (so if the whole series takes 2min, then rest 1min)
Hang clean
Push press
Back squat
Hang clean
Front squat
RDL
Pushup
Sumo DL
Thinking about some different combos and mods…could add to the end of a workout for a metabolic finisher.
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