Sunday Session Insanity/Tuesday FLAB/Wednesday Lightning

Below is the Cirque du Stupide Insanity from Sunday. Had this been the only thing I did on Sunday, it would have been enough. It was however, my gym workout and not my Mr. Mom workout...that followed later when I cleaned the house, made dinner for company coming over, and shoveled off the 3" coating of ice/slush off my driveway.

Sunday Fun

1 - .3 Mile Run (9-9.5mph)
30 Swiss Ball Roll-outs

2 - .3 Mile Run (9-9.3mph)
50 Pushups

3 - .3 Mile Run (8.5-9.0mph)
20/side Medicine Ball Slam (13lber)

4 - .3 Mile Run (8.5mph)
25 Burpee Jump Pull-ups

5 - .3 Mile Run (7.5-8.0mph)
15/side Single Arm Rows (leaning on a 45 degree angle 30lb db..done slow)

6 - .3 Mile Run (7.5mph)
10/side Spiderman Climbs (hi-med-low pushup position)

7 - .3 Mile Jog (6.5-7.0mph)
20 Jump Squats (24" Box)

8 - .3 Mile Scamper (6.0-6.5)
60 second elevated plank (hands on medicine ball)
T-Pushups 10/side w/15lb db

9 - .3 Mile Jog-Run (7.5-8.5mph)
Chinups (25)

10 - .3 Mile Run (9.5-10.5mph)
20 Floor Wipers

The Cirque du Stupide took just under an hour to complete and will go down in the annals of training as 'somewhat taxing'.

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Tuesday

FLAB Advanced Bodyweight Circuit for Time #1

"How can something soooo simple be soooo innately evil?"

20 Jump squats
20 Burpees (w/jump)
100 Jump Rope Skips
20 Burpees
25 Pushups
50 Mountain climbers
minimal rest
15 Jump squats
15 Burpees (w/jump)
75 Jump Rope Skips
15 Burpees
25 Pushups
30 Mountain climbers
minimal rest
10 Jump Jump squats
10 Burpees (w/jump)
75 Jump Rope Skips
10 Burpees
25 Pushups
20 Mountain climbers
done in 18:40...better my time from 08/04/09 by 2:20...can still do better

Mini Circuit:
30 kb swings (55lb)
10 Chinups
10 Pikes on swiss ball
repeat 3x

10 minute run @ 60% max effort

done

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Wednesday

Lightning Intervals (the more Inclined version)

9.0mph @ 0 incline
9.0mph @ 2 degrees
9.0mph @ 3 degrees
9.0mph @ 4 degrees
9.5 @ 2 degrees
9.5 @ 3
9.5 @ 4
9.5 @ 5
10.0 @ 3
10.0 @ 4

1 minute intervals, 1 minute active rests @ 3.5mph

Did a mini kb circuit on the way out the door

Logging the missed workout(s)

Over the last three weeks I've been using Jon LeTocq's Fat Loss Action Blueprint (FLAB), the advanced version. If you aren't aware of JLT, check out his site, World's Toughest Workouts. I've also finally made a few changes to my normal warm-up circuit too.

Old Warm-up:
Squats (10)
Pushups (8)
Mountain climbers (8/side)
(repeat for 2 sets, no rest)

New Warm-up:
.2 mile jog
Pushups (20)
Prisoner Squats (10)
Low Spiderman Climbers (10/side)
50 Jump Rope Skips
(repeat with no rest)

The new warm-up takes a few minutes longer, but it's far more effective once I get to the actual workout.

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Thursday's HIIT was the Lightning Interval session. I only do these twice per week. On Tuesday I go for speed and duration...9.5 mph-12.0 mph for 1 minute each interval. Thursdays are a bit more interesting and intense, if that's possible.

Thurs LIT:
7.5 mph 5 degree incline
7.5 mph 6 degree incline
7.5 mph 7 degree incline
7.5 mph 8 degree incline
8.0 mph 6 degree incline
8.0 mph 7 degree incline
8.0 mph 8 degree incline
8.0 mph 9 degree incline
8.5 mph 9 degree incline
8.5 mph 9 degree incline

45 second High Intensity
1:15 Active Rest

Next time I'm going to increase the HI Interval to 60 seconds and drop the active rest to 45.

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Friday FLAB (Kettlebell Tabata)

Tabatas Suck! That being said, tabata intervals are the equivalent of lighter fluid to charcoal...they burn fat.

New Warm ups followed by...

KB snatch 20 seconds on, 10 seconds rest (8 sets) 35lb kb
KB swing 20 seconds on, 10 seconds rest (8 sets) 55lb kb
Thrusters 20 seconds on, 10 seconds rest (8 sets) 25lb db
KB squats 20 seconds on, 10 seconds rest (8 sets) 35lb kb
KB split rows 20 seconds on, 10 seconds rest (8 sets) 35lb kb
Jump rope skips 20 seconds on, 10 seconds rest (8 sets)

7 minute jog (I ran out of time...literally)

Cardio Queen asking for more Core?

Yep, this morning as I was walking out of the gym, CQ asked if I had any more Core Routines to dispense. Seems she just couldn't get anything out of the stuff she is currently doing. Since Core is more about the muscles surrounding the abs than focusing on the belly, this should be fun! I've spent far too much time over the last 6 weeks recovering from a sinus infection and a chest cold, and far too little time actually kicking my own butt. Question is: How do you kick the Cardio ass of someone with conditioning somewhere in the 99.9 percentile? Answer: Cardio-Core Circuit(s).

Over the next few days I'll devise something so evil-genus that even I may think twice about following through with the workout. Below are some of the possible components:

Burpees - CQ rocks these but add in a push up and a jump pull up? Hmmm, tasty.
Jump Squats/Box Jumps
Floor Wipers - ever-so-nasty, there's no place like home
1/4 Mile Runs (sub 2:00)
Half-Mile Bike (20ish mph)
Push ups (Spiderman variety)
Renegade Rows
Pike on Swiss Ball
Jack knife on Swiss Ball
Swiss Ball Roll outs

not bad for starters

FLAB DAY 3 P2

Resistance Circuit

* 8 reps flat press (60lb dbs)
* 8 reps goblet squat (45lb db)
* 8 reps chin ups
* 8 reps/side standing curls (40lb dbs)
* 8 reps incline press (60lb dbs)
* 8 reps dips
* 8 reps front squats (115lbs bb)
repeat for 5 sets

100 skips
.25 mile run
Repeat for 4 sets

done

FLAB Day 2 Second Time Around

Lightning Intervals Day (Wooo!!!!)

Another morning of not hitting the gym until 5:30am...WTF? I'm still having trouble getting to be by 9:30/10:00pm..just not ready. If I did, I could easily get 75-90 minutes of training done in the morning. Then again, is that truly necessary in order to reach one's goals? I think not. I'm finding that 45-55 minutes is the correct amount of time if used wisely.

Warm up circuit:
*Squats w/barbell (10/10/10)
*Skips (50/50/50)
*Pushups (15/20/25) Explosive
*Mountain Climbers (8/side x 3)
*Standing barbell press barbell only (10/10/10)

L.I.T.'s

9.0mph 60 seconds
9.5mph
9.5mph
9.7mph
9.8mph
10.0mph
10.2mph
10.4mph
10.5mph
11.0mph

60 seconds active rest between LITs. Total time 19 minutes. Total Distance 2.15 miles

10 minutes left before I had to go home. Spent it wisely.

100 skips
25 pushups
repeat for 3 sets

5 pull ups on the way out the door

Back to Basics

I think I've done enough playing around for a little while and it's time to get really serious...again. Today I went back to where I started kicking ass and dropping serious fat and pounds....Fat Loss Action Blueprint - FLAB (advanced version).

Circuit for Time (my bastardized version of JLT's setup)

* 20 Jump Squats (15/10)
* 20 Burpees (15/10)
* 100 Skips (100/75)
repeat with number in parentheses
* 20 Burpees (15/10)
* 25 Pushups (25/25)
* 25 Mountain Climbers/side (25/25)
repeat with number in parentheses

follow up with 10-15 minute run

Last time I did this circuit (not including the running portion) was September 4th. Total time was 21:00, this time I did it in 19:40, so things are looking up!

Yesterday's session absolutely blew donkey d*ck! Everything I tried, kicked my ass to the point that I went onto another circuit until I had invested 60 minutes into various exercises. It sucked. Then again, stuff happens, right?

Total Abfusion Day 1 Week 1

I'm usually leery on the Monday workout..based on the factoid that I always blow my training load on the Sunday Insanity Circuit. This morning was a little different, I was looking forward to the synthesis of JLT and CB's collective genius.

Abfusion Workout A

Started off with the normal BW warmups (2 sets), followed by warm-up sets of Pull-ups (2 reps) and DB Presses (5 reps w/50lbers).

SS1
1a) Pull ups (8/8/8 reps w/40lb assist 2nd/3rd time through)
1b) DB Presses (8 reps) 70/75/75
Total of 3 sets

SS2
2A) BB Split Squats 8/side 135lbs
2B) Decline Spiderman Pushups - 10/10/10 per side (1-0-1)
Total of 3 sets

3A) Reverse Grip Inverted Rows - 15 reps/12/10 (2-0-1)
3B) Front Squats - 10 reps (2-0-1) 115lb BB
3 sets

Abfusion Circuit
a) Stability Ball Rollouts - 25 reps
b) Cross Mountain Climbers - 12/side
c) Medicine Ball side slams - 12/side
d) Brace Squats - 10 reps
e) St. Ball Pike - 10+ reps
f) Exlosive Pushups - 10 reps

repeated 2x (twice was enough)

Ran for 5 of the 10 minutes I had planned (had to get home)

The resistance portion of this workout was tough! Then finishing up with over 200 ab reps? Really really tough. Hours later I can still feel the effects. This was a great core session...but consider the sources (JLT/CB)