Greeting loyal follower(s),
Today, like yesterday, things didn't go as planned. Yesterday, the weather didn't cooperate with me to allow an outdoor training session. I was still a bit sore from the previous days training, so I decided to have a recovery day instead. However, I didn't neglect to do my daily rotations and stretches.
Fast forward to today, Thursday 24 September 2009. Again, the rain would have made outdoor training difficult. I was in a time crunch and decided to have a quickie instead of neglecting my training. I don't have a huge amount of space in my house, burpees, squat jumps, and similar exercises are difficult to perform in there. I chose some basic but staple exercises that have a tremendous training effect.
Warm up: I did a quick warm up with rotations and active stretches.
Work out:
50 Toe touches
50 Push ups
50 Bw squats
Cool down: Basic static stretches
Total time: Less than 10 minutes
Toe touches: These are a great and underutilized exercise. I usually do a few as part of my warm up. I decided to use them as a way to utilize a great number of muscles in short amount of time. I changed my foot and leg placement a few times to add variety and to slightly change the muscles being emphasized. Even though they are called toe touches, a person doesn't actually have to touch his/her toes. I actually prefer to place my hands at the side of my hips or clasp them together behind my back. I then bend forward at the hips as much possible, keeping my legs straight or slightly bent while looking forward, this keeps the back straight. Do not bounce at the bottom or over do the range of motion. You want this to be a nice active controlled movement. Failure to follow this advice can result in injuries. I then reverse the motion until I'm standing erect. I began with my straight feet and legs together for about 10 reps. Then changed to a pigeon toed or toes in position of about 45 degrees. My legs were relatively together and my big toes touched, but my heels were separated. This position feels both weak and tight for me. I did 15 reps like this. I then switched to a toes out position of about 45 degrees with my heel together for 10 reps. I then widened my stance and repeated the above foot positions for 5 reps each.
Push Ups: Another great exercise. Nothing fancy here. Focus on keeping your body straight (don't swag or sway your back), keep your head and neck neutral or look forward, and don't flair your out (try to keep your elbows by your side or pointing toward your feet as much as possible) I like to start with my hands very close at the beginning and space them further apart as I progress. Narrow hand placement puts more emphasis on your triceps and wide more on your chest.
Squats: Again, another great exercise. I held my arms out in front of my body for these today. This helps with balance and personally, I can do them more quickly this way. Again, nothing fancy. Just try to keep your back straight and focus on going up and down. I started with my feet hip width apart and used the foot placement variations I mentioned earlier in the toe touches.
I finished up with some static stretches. Toe touch 20 second static hold, squat 20 second static hold, and finished with a static corner stretch for 20 seconds.
So here it is, a quick 10 minute body weight work out that can be done almost anywhere. I hope that this has entertained, enlightened, and/or inspired you.
Until next time, stay strong and always try to improve.
Steven
Thursday, September 24, 2009
Wednesday, September 23, 2009
The daily work out for 22 September 2009
Hello again ladies and gentlemen,
I hope everyone had a great weekend and that your week is going well. If you've been keeping up with the blog, then you know that I've been pushing my self in each work out. However, the harder we push ourselves, the more we need to pay attention to our recovery. I had originally intended to not work out on Saturday and Sunday, but hit it hard on Monday. On Monday morning, when I awoke, I didn't feel as energetic as I as expected. So, I grabbed my home blood pressure kit and got a quick reading on my blood pressure and heart rate. Sure enough, my heart rate was elevated, which provided more evidence that I hadn't adequately recovered.
Tuesday. I checked my blood pressure and heart rate, heart rate was normal, so it was a training day.
The training session consisted of static contraction pulling movements on the explosive fitness machine, followed by some light chest expander work. My explosive fitness work out 2 or B consists of mostly pulling exercises.
Below is the exercises and percentage (%) of maximum intensity of the previous workout.
Work Out B:
Ab crunch----------------103.5 %
Lat Pull down-------------101.9 %
Standing Bicep Curly------118.1%
Bent Over Row------------108.2%
Dead lift---------------------91.6%
Shrug-----------------------92.6%
The purpose of using the chest expander at the end of this work out was to increase the blood flow to the previously worked muscles. Thus, bringing more nutrients to the muscles.
Chest expander:
Front Pulls: 40 reps
Behind the back later raises: 20 reps
Lateral Raises: 20 reps
Bicep Curls: 20 reps
Shrugs: 20 reps
Overall, I made progress and improved. The reduced percentages in the dead lift and shrug indicate 1 of 3 things: 1) I didn't try hard enough or wasn't motivated enough. That didn't happen, 2) I expended too much energy on the other exercises, or 3) Those muscles hadn't fully recovered from previous work outs/activities. So, it was some combination of reason 2 and 3.
Until next time. Take care and try to always improve.
Steven DG
I hope everyone had a great weekend and that your week is going well. If you've been keeping up with the blog, then you know that I've been pushing my self in each work out. However, the harder we push ourselves, the more we need to pay attention to our recovery. I had originally intended to not work out on Saturday and Sunday, but hit it hard on Monday. On Monday morning, when I awoke, I didn't feel as energetic as I as expected. So, I grabbed my home blood pressure kit and got a quick reading on my blood pressure and heart rate. Sure enough, my heart rate was elevated, which provided more evidence that I hadn't adequately recovered.
Tuesday. I checked my blood pressure and heart rate, heart rate was normal, so it was a training day.
The training session consisted of static contraction pulling movements on the explosive fitness machine, followed by some light chest expander work. My explosive fitness work out 2 or B consists of mostly pulling exercises.
Below is the exercises and percentage (%) of maximum intensity of the previous workout.
Work Out B:
Ab crunch----------------103.5 %
Lat Pull down-------------101.9 %
Standing Bicep Curly------118.1%
Bent Over Row------------108.2%
Dead lift---------------------91.6%
Shrug-----------------------92.6%
The purpose of using the chest expander at the end of this work out was to increase the blood flow to the previously worked muscles. Thus, bringing more nutrients to the muscles.
Chest expander:
Front Pulls: 40 reps
Behind the back later raises: 20 reps
Lateral Raises: 20 reps
Bicep Curls: 20 reps
Shrugs: 20 reps
Overall, I made progress and improved. The reduced percentages in the dead lift and shrug indicate 1 of 3 things: 1) I didn't try hard enough or wasn't motivated enough. That didn't happen, 2) I expended too much energy on the other exercises, or 3) Those muscles hadn't fully recovered from previous work outs/activities. So, it was some combination of reason 2 and 3.
Until next time. Take care and try to always improve.
Steven DG
Friday, September 18, 2009
Today's work out: 18 September 2009
Welcome ladies and gentlemen to today work out. Today was simple, yet exhausting. Let me tell you what I did.
As usual, I begin each work out with some warm up activities. The usual rotations, body twists, and active stretches.
Equipment: Bulgarian Training Bag (BTB) and a concrete slab from a hardened bag of quikrete approximate weight 100 lbs. For safety reason, I DO NOT RECOMMEND carrying solid objects like this on your shoulder or overhead. A sandbag (or other less solid object) would be a much better choice, but sadly, I don't have one at the moment.
The work out:
50 Push ups
50 Squats
20 around the world swings with the (BTB)
Carries: As simple as carrying an object is, it can become very challenging. For my safety and not to scare/freak out my neighbors, I decided not to carry in the street. I instead choose to carry the slab from my parking area, around my yard, up some steps, and back to the parking area. Then to reverse process: Parking area, steps, yard, and back to my parking area.
I began with shoulder carries in a clockwise direction. After one rotation, I switched shoulders. Once I completed that rotation, I switched shoulders again and proceeded in a counter-clockwise direction. Switched shoulders and completed my 4th lap. This is very challenging to the core muscles, especially the obliques on the side opposite of the carrying shoulder.
20 around the world swings with the (BTB)
Carry some more: This time I carried the slab in front of me by my waist and belly button. This was especially taxing on my grip, biceps, and upper back. I completed 2 clockwise rotations and 2 counter-clockwise rotations.
20 around the world swings with the (BTB)
10 Burpees
20 mountain climbers
Cooldown.
Well folks, that was my work out in a nut shell. I hope that you enjoyed it and it has inspired you. Until next time, train smart and always try to improve.
SDG
As usual, I begin each work out with some warm up activities. The usual rotations, body twists, and active stretches.
Equipment: Bulgarian Training Bag (BTB) and a concrete slab from a hardened bag of quikrete approximate weight 100 lbs. For safety reason, I DO NOT RECOMMEND carrying solid objects like this on your shoulder or overhead. A sandbag (or other less solid object) would be a much better choice, but sadly, I don't have one at the moment.
The work out:
50 Push ups
50 Squats
20 around the world swings with the (BTB)
Carries: As simple as carrying an object is, it can become very challenging. For my safety and not to scare/freak out my neighbors, I decided not to carry in the street. I instead choose to carry the slab from my parking area, around my yard, up some steps, and back to the parking area. Then to reverse process: Parking area, steps, yard, and back to my parking area.
I began with shoulder carries in a clockwise direction. After one rotation, I switched shoulders. Once I completed that rotation, I switched shoulders again and proceeded in a counter-clockwise direction. Switched shoulders and completed my 4th lap. This is very challenging to the core muscles, especially the obliques on the side opposite of the carrying shoulder.
20 around the world swings with the (BTB)
Carry some more: This time I carried the slab in front of me by my waist and belly button. This was especially taxing on my grip, biceps, and upper back. I completed 2 clockwise rotations and 2 counter-clockwise rotations.
20 around the world swings with the (BTB)
10 Burpees
20 mountain climbers
Cooldown.
Well folks, that was my work out in a nut shell. I hope that you enjoyed it and it has inspired you. Until next time, train smart and always try to improve.
SDG
Thursday, September 17, 2009
My work out for 17 September 2009
The weather outside was gloomy today. It rained last night and randomly throughout the day. I questioned if I would be able to do an outside work out today, would settle for indoor calisthenics and body weight exercises, or wait until jujitsu and try to grapple my self into submission.
The rain stopped, so I taped my toe and was ready to go. I grabbed my two 5 lbs dumbbells and gymboss timer and began my work out. The work out consisted of 30 minutes of heavy hands walking, consisting of 6 cycles. Each cycle consists of 50 seconds of a particular heavy hands exercise. I have mentioned the technique that I use before, but I'll go through the sequence quickly. 1) Walk and pump, 2) chest flies, 3) Walk and pump, 4) lateral raises, 5) Walk and pump, 6) overhead press.
The humidity level was high, so I knew that this would be an interesting. I decided to change things up today and tried a different route. I'm glad that I did, this new route is way more challenging that my old one. The hills are steeper and the general route is more exciting.
I try to keep these work outs as balanced as possible. I don't live in a neighborhood where I can easily walk around the block and return to my house. I must navigate the neighborhood and return using the same general route (the general exception is if I'm biking, which allows me to cover more distance and be more creative in my return path). To do this, if I intend to perform a 20 minute work out or 4 cycles, that's two cycles to a particular point, turn around and come back home.
Today, as I was nearing the end of the 3rd cycle, I passed a sign that said "dead end". Today's work out did not take me to that destination. However, my new goal for my heavy hands walking work out is to reach the end of that street within 15 minutes or 3 cycles. This is a way to self monitor both my intensity and progress, and it gives me a way to compete with my self and a goal to reach.
Once I returned home, I place my weights and timer on the ground and began performing burpees and mountain climbers. These are normally not a problem, but I was jelly after 10 of each. I then finished with some cool down exercises and stretches.
Thank you for your time. If you have any questions or comments feel free to leave them below. Remember, stay strong and keep improving.
SDG
The rain stopped, so I taped my toe and was ready to go. I grabbed my two 5 lbs dumbbells and gymboss timer and began my work out. The work out consisted of 30 minutes of heavy hands walking, consisting of 6 cycles. Each cycle consists of 50 seconds of a particular heavy hands exercise. I have mentioned the technique that I use before, but I'll go through the sequence quickly. 1) Walk and pump, 2) chest flies, 3) Walk and pump, 4) lateral raises, 5) Walk and pump, 6) overhead press.
The humidity level was high, so I knew that this would be an interesting. I decided to change things up today and tried a different route. I'm glad that I did, this new route is way more challenging that my old one. The hills are steeper and the general route is more exciting.
I try to keep these work outs as balanced as possible. I don't live in a neighborhood where I can easily walk around the block and return to my house. I must navigate the neighborhood and return using the same general route (the general exception is if I'm biking, which allows me to cover more distance and be more creative in my return path). To do this, if I intend to perform a 20 minute work out or 4 cycles, that's two cycles to a particular point, turn around and come back home.
Today, as I was nearing the end of the 3rd cycle, I passed a sign that said "dead end". Today's work out did not take me to that destination. However, my new goal for my heavy hands walking work out is to reach the end of that street within 15 minutes or 3 cycles. This is a way to self monitor both my intensity and progress, and it gives me a way to compete with my self and a goal to reach.
Once I returned home, I place my weights and timer on the ground and began performing burpees and mountain climbers. These are normally not a problem, but I was jelly after 10 of each. I then finished with some cool down exercises and stretches.
Thank you for your time. If you have any questions or comments feel free to leave them below. Remember, stay strong and keep improving.
SDG
I'm back and work out update
Hey everyone,
Sorry for the long delay in updates. I have been on hiatus in regards to blogging. My new resolve it to update at least once per week, but preferably daily or after each work out. A brief update from the past month. I've still been working out, getting stronger, and still experimenting with heavy hands exercises. Since my last update, I have set a new personal record on the lat pull down using the Explosive Fitness machine (I smashed my old record :) ). Over the last couple weeks, I have strayed from my daily regiment of 50 push ups and squats. I hope to reinstate this practice ASAP.
Yesterday, Tuesday September 15, was a phenomenal day of work out goodness.
My strength training secession consisted of static contractions presses on my Explosive Fitness machine. The exercises of the day were: Bench Press, triceps press, shoulder press, leg press, and toe press. I set three records yesterday on the current EF cycle. One in the bench press, one on the leg press, and the final on the toe press. I am fast approaching some of my all time personal bests and hope to exceed them in the near future.
I believe that it is important to set both short term and long term goals. An example using the leg press in the EF work out:
* short term goal least 30 lbs more than my last work out.
*intermediate goal (next 4 to 8 weeks) tie and/or exceed my best press.
*intermediate long term: exceed the normal common limit of 2500 lbs using the EF method.
*long term goal (several years) tie or exceed a world class strongman leg press of 3427 lbs(BTW, I'm over half way there).
Later in the evening, after my resistance training, I went to my jujitsu class. When things would slow down or we would take a break, I would head over the the chin up bar and alternate between chin ups and pull ups. I would do 3 to 5 reps, then repeat on each break. I also had the privilege of grappling with a very talented and conditioned individual for 10 to 15 min straight. That was the butt kicker of the day.
Today, I intended to do some heavy hands work and/or sandbag/odd object carrying as my conditioning for the day. However, I had two drawbacks and did not work out today. 1) the weather was crappy and rained most of the day 2) Last night, I managed to break/dislocate my toe and didn't realize it until I woke up this morning. I know, I know, it's just excuses and I agree, but sometimes a person just doesn't feel it and has to take a break. The trick is to not make it a habit, but only use it when necessary.
Thanks. Have a great day and always strive to improve.
SDG
Sorry for the long delay in updates. I have been on hiatus in regards to blogging. My new resolve it to update at least once per week, but preferably daily or after each work out. A brief update from the past month. I've still been working out, getting stronger, and still experimenting with heavy hands exercises. Since my last update, I have set a new personal record on the lat pull down using the Explosive Fitness machine (I smashed my old record :) ). Over the last couple weeks, I have strayed from my daily regiment of 50 push ups and squats. I hope to reinstate this practice ASAP.
Yesterday, Tuesday September 15, was a phenomenal day of work out goodness.
My strength training secession consisted of static contractions presses on my Explosive Fitness machine. The exercises of the day were: Bench Press, triceps press, shoulder press, leg press, and toe press. I set three records yesterday on the current EF cycle. One in the bench press, one on the leg press, and the final on the toe press. I am fast approaching some of my all time personal bests and hope to exceed them in the near future.
I believe that it is important to set both short term and long term goals. An example using the leg press in the EF work out:
* short term goal least 30 lbs more than my last work out.
*intermediate goal (next 4 to 8 weeks) tie and/or exceed my best press.
*intermediate long term: exceed the normal common limit of 2500 lbs using the EF method.
*long term goal (several years) tie or exceed a world class strongman leg press of 3427 lbs(BTW, I'm over half way there).
Later in the evening, after my resistance training, I went to my jujitsu class. When things would slow down or we would take a break, I would head over the the chin up bar and alternate between chin ups and pull ups. I would do 3 to 5 reps, then repeat on each break. I also had the privilege of grappling with a very talented and conditioned individual for 10 to 15 min straight. That was the butt kicker of the day.
Today, I intended to do some heavy hands work and/or sandbag/odd object carrying as my conditioning for the day. However, I had two drawbacks and did not work out today. 1) the weather was crappy and rained most of the day 2) Last night, I managed to break/dislocate my toe and didn't realize it until I woke up this morning. I know, I know, it's just excuses and I agree, but sometimes a person just doesn't feel it and has to take a break. The trick is to not make it a habit, but only use it when necessary.
Thanks. Have a great day and always strive to improve.
SDG
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