StokeTheBodyFat

Week 2 Day 4 (Intervals Plus)

2010-03-04T14:25:00.002-06:00

Week 2 Day 4 (Intervals Plus)

Warm ups: Y Squats (12), Pushups (20), Mountain Climbers (8/side)...2x

* half mile jog

Jump Rope - 75r
Pushups - 25r
Chinups - 8r
Rollouts -25r
Swings - 25r
...repeat for a total of 4 sets

Intervals:
.15 mile @ 9.5-11.0 mph (1 minute)
1 minute Active Rest
...repeat 10x

* half mile jog

Week 2 Day 3

2010-03-03T11:19:00.004-06:00

Day 3 - Workout B

Bodyweight Warm-up Circuit:
* Pushups - 20
* Y Squats - 12
* Mountain Climbers - 8/side
repeat for 2 sets

Specific Warm-up for 1A and 1B

Superset #1
1A) Single-Arm Thrusters – 40lb db x 8 reps per side (2-0-1)
• No rest.
1B) Pull-up + Knee-up – 8 reps (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Front Loaded Bulgarian Split Squat – 45lb Plate x 8 reps per side (2-0-1)
• No rest.
2B) Stability Ball Plank Rollout – 30 reps (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) 1-Leg Stability Ball Leg Curl – 8 reps per side (1-0-1)
• No rest.
3B) Side Plank + DB Lateral Raise – 15lb db x 10 reps per side (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #4
4A) Burpees – 8 reps (1-0-1)
• No rest.
4B) Jump Rope - 70 Skips
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

1.5 mile run...done in 65 minutes

Notes from last week:

* Use 45lb Plate for BSS...Check!
* 40lb db for thrusters...Check!
* 20lb db for db lat raise...Nope!
* Add 20 db Swings (60lb) to SS4...Nope, missed that memo
* Include Chinups with Burpees in SS4A...Nope, missed that one too
* 1.5 mile run is needed...Check!
* Need 1 hour and 15 minutes of workout time...Could finish this in 60 minutes if the stars are all aligned.

crossfit ex demos kb juggling jeff martone

Week 2 Day 2 (Intervals Plus)

2010-03-02T15:30:00.002-06:00

With the Mr Funner/Smoke Challenge entering week #2, I decided to add the Mr Funner Circuit to my Interval day "fun".

Warm ups: Y Squats (12), Pushups (20), Mountain Climbers (8/side)...2x

* half mile jog

Jump Rope - 75r
Pushups - 25r
Chinups - 10r
Rollouts -25r
Swings - 40r
...repeat for a total of 4 sets

Intervals:
.15 mile @ 9.5-9.7 mph (1 minute)
1 minute Active Rest
...repeat 10x

* half mile jog

done

Week 2 Day 1 AAA Abs

2010-03-01T16:48:00.001-06:00

Bodyweight Warm-up Circuit
• 2x’s through the circuit using a 1-0-1 tempo for each exercise.
• Rest 30 seconds b/w circuits.
1) OH Squat – 12 reps
2) Push ups – 10 reps
3) Jump Rope Skips - 75

Day 1 - Workout A
• Bodyweight Warm-up Circuit
• Specific Warm-up
o Do one warm-up set of 3-6 reps for 1A, 1B, & 1C.
o Rest 30 seconds and then move on to the real sets.

Tri-Set #1
1A) Chin-ups - Max Reps (Last Week #'s 16/13/10), Today (18/16/10)
• No rest.
1B) Max Push-ups – Max Reps (Last Week #'s 50/40/20), Today (40/30/30)
• No rest.
1C) DB Forward Lunge – 8 reps per side (2-0-1) 35lb dbs
• Rest 1 minute & repeat 1 more time for a total of 2 supersets.
Today I did three sets.

Superset #2
2A) DB Step-Up – 10 reps per side 35lb Plates (2-0-1)
• No rest.
2B) Stability Ball DB Pullover – 12 reps 45lb db (3-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) DB Renegade Row – 8 reps per side 45lb db(1-0-1)
• No rest.
3B) KB Swings – 20 reps 55lb db (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

1 mile run

Ran 4.15 miles straight through on Sunday

A3 Day3 WorkoutB

2010-02-25T12:14:00.004-06:00

Day 3 - Workout B

Bodyweight Warm-up Circuit
* Pushups - 20
* Skips - 75
* Mountain Climbers - 8/side
repeat for 2 sets

Specific Warm-up for 1A and 1B

Superset #1
1A) Single-Arm Thrusters – 35lb db x 8 reps per side (2-0-1)
• No rest.
1B) Pull-up + Knee-up – 8 reps (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Front Loaded Bulgarian Split Squat – 35lb Plate x 8 reps per side (2-0-1)
• No rest.
2B) Stability Ball Plank Rollout – 30 reps (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) 1-Leg Stability Ball Leg Curl – 8 reps per side (1-0-1)
• No rest.
3B) Side Plank + DB Lateral Raise – 15lb db x 10 reps per side (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #4
4A) Burpees – 10 reps (1-0-1)
• No rest.
4B) Jump Rope - 100 Skips
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

.75 mile run...done in 55 minutes

Notes for next week:

* Use 45lb Plate for BSS
* 40lb db for thrusters
* 20lb db for db lat raise
* Add 20 db Swings (60lb) to SS4
* Include Chinups with Burpees in SS4A
* 1.5 mile run is needed
* Need 1 hour and 15 minutes of workout time

AAA Restart

2010-02-23T08:48:00.003-06:00

I thought I was impervious to the effects of the common cold...how f'n wrong was I? Here I'd been bragging to mrs smoke on how effective my intake of Vitamin D was, and I go out and catch her cold. Humble Pie tastes like crap. In the meantime, I was able to miss two workouts last week, still get in the obligatory Interval Runs and knock out 4, 1 mile interval runs + Fred Sets on Sunday. Net result? + 0.5 lbs and some much needed rest. That said, I decided to restart the AAA Abs routine by Craig Ballantyne. This morning's session was short on the Abs Intervals (he uses them as a sub for his 6 HII's). I promised myself to do them tonight after a light dinner and a 1-2 hour rest.

AAA Restart Day 1 Week 1:

Bodyweight Warm-up Circuit
• 2x’s through the circuit using a 1-0-1 tempo for each exercise.
• Rest 30 seconds b/w circuits.
1) OH Squat – 12 reps
2) Push ups – 10 reps per side
3) Jump Rope Skips - 75

Day 1 - Workout A
• Bodyweight Warm-up Circuit
• Specific Warm-up
o Do one warm-up set of 3-6 reps for 1A, 1B, & 1C.
o Rest 30 seconds and then move on to the real sets.

Tri-Set #1
1A) Chin-ups - Max Reps (Last Week #'s 12/10), Today (16/13/10)
• No rest.
1B) Max Push-ups – Max Reps (Last Week #'s 40/35), Today (50/40/20)
• No rest.
1C) DB Forward Lunge – 8 reps per side (2-0-1) 35lb dbs
• Rest 1 minute & repeat 1 more time for a total of 2 supersets.
Today I did three sets.

Superset #2
2A) DB Step-Up – 10 reps per side 35lb Plates (2-0-1) LW 25lb Plates
• No rest.
2B) Stability Ball DB Pullover – 12 reps 40lb db (3-0-1) + 5lbs
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) DB Renegade Row – 8 reps per side 45lb db(1-0-1) + 5lbs
• No rest.
3B) KB Swings – 20 reps 60lb db (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Not done this morning:
Bodyweight Intervals
1) Squat Jumps (or Bodyweight Squats for beginners)
• 10 repetitions followed by 10 second rest x 4 rounds.
2) Calf Jumps (or Calf Raises for beginners)
• 10 repetitions followed by 10 second rest x 4 rounds.
3) Stability Ball Jackknife
• 10 repetitions followed by 10 second rest x 4 rounds.
4) Turkish Getup
• 5 reps per side followed by 10 second rest x 2 rounds.

1.25 mile run at the end

Important Sh*t for today....
* eat food
* drink copious amounts of H2O
* sleep, sleep and more sleep
* smile, nobody likes an asshole
* get intense when intensity is called for

later

AAA D2 W1 Intervals Plus

2010-02-17T10:13:00.004-06:00

I took Tuesday off from any workouts (felt a slight twinge of guilt) due to the fact that hitting the gym 7 days/week is just plain insane! Six days/week is also pretty stupid, but that's just the way I roll. But in my own stupid little way, I make it work for me. I make it work well enough that I don't burn up and fade away.

Day 2 AAA Abs (this is not in the program)

Warm ups: 20 Push-ups, 8/side Mountain climbers, 10 Prisoner squats...repeat without resting

I usually just hop right onto the treadmill and start burning. Today was different because I ran a quick half-mile and then did the itty-bitty interval session.

(10) 60 second interval runs - 9.2-9.5 mph on a 2 degree incline
(9) 60 second Active Rests - 3.3 mph on no incline

Then I ran another 0.6 miles. Done? nope, today I had to squeeze in the Smoke/Funner Challenge stuff...miss a day, miss a lot!

Mini Fred Circuit:
30 seconds jump rope skips
20 db swings
8-9 Chin ups
25 push-ups
1 minute rest
(repeat 2 more times for 3 sets total)

done

AAA Abs Program

2010-02-15T13:10:00.003-06:00

Bodyweight Warm-up Circuit
• 2x’s through the circuit using a 1-0-1 tempo for each exercise.
• Rest 30 seconds b/w circuits.
1) OH Squat – 12 reps
2) Elevated Push ups – 8 reps per side
3) Stability Ball Hip Extension – 10 reps
4) Jump Rope Skips - 50 reps

Day 1 - Workout A
• Bodyweight Warm-up Circuit
• Specific Warm-up
o Do one warm-up set of 3-6 reps for 1A, 1B, & 1C.
o Rest 30 seconds and then move on to the real sets.

Tri-Set #1
1A) Chin-ups - Max Reps (12/10)
• No rest.
1B) Max Push-ups – Max Reps (40/35)
• No rest.
1C) DB Forward Lunge – 8 reps per side (2-0-1) 30lb dbs
• Rest 1 minute & repeat 1 more time for a total of 2 supersets.

Superset #2
2A) DB Step-Up – 10 reps per side 25lb Plates (2-0-1)
• No rest.
2B) Stability Ball DB Pullover – 12 reps 35lb db (3-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) DB Renegade Row – 8 reps per side 40lb db(1-0-1)
• No rest.
3B) KB Swings – 20 reps 60lb db (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Bodyweight Intervals
1) Squat Jumps (or Bodyweight Squats for beginners)
• 10 repetitions followed by 10 second rest x 4 rounds.
2) Calf Jumps (or Calf Raises for beginners)
• 10 repetitions followed by 10 second rest x 4 rounds.
3) Stability Ball Jackknife
• 10 repetitions followed by 10 second rest x 4 rounds.
4) Turkish Getup (did 1 round today...they suck!)
• 5 reps per side followed by 10 second rest x 2 rounds.

1.5 mile run at the end

_______________________________________________________

Day 3 - Workout B
• Bodyweight Warm-up Circuit
• Specific Warm-up
• Do two warm-up sets for 1A & 1B – rest 30 seconds between sets.
• Do 8 reps per warm-up set with a light weight.
Superset #1
1A) DB 1-Arm Squat & Press – 8 reps per side (2-0-1)
• No rest.
1B) Pull-up + Knee-up – 8 reps (2-0-1) OR DB Row – 20 reps per side (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.
Superset #2
2A) Front Loaded Bulgarian Split Squat – 8 reps per side (2-0-1)
• No rest.
2B) Stability Ball Plank Rollout – 10 reps (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.
Superset #3
3A) 1-Leg Stability Ball Leg Curl – 8 reps per side (1-0-1)
• No rest.
3B) Side Plank + DB Lateral Raise – 10 reps per side (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.
Superset #4
4A) Burpee Chinup Combo – 10 reps (1-0-1)
• No rest.
4B) Jump Rope or Jumping Jacks or Run in Place – 20 seconds
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

_____________________________________________________

Day 5 - Workout C
• Bodyweight Warm-up Circuit
1) KB Swing – 20 reps (1-0-1)
2) X-tended Pushup – 10 reps (2-0-1)
3) Stability Ball Back Extension – 10 reps (2-0-1)
4) Stability Ball Pike – 8 reps (2-0-1)
5) KB 1-Arm Swing – 10 reps per side (1-0-1)
6) Pushup – 20 reps (2-0-1)
7) Stability Ball Leg Curl – 20 reps (1-0-1)
8) Ab Wheel – 8 reps (2-0-1)
9) Sprint or Burpee – 20 seconds or 8 reps
• Rest 1 minute & repeat 2-3 more times.

Week 4 Day 2 TT4 Abs Interval Runs

2010-02-10T08:37:00.004-06:00

Almost done with Craig Ballantyne's TT4ABs...and am I ever ready to move on to the next program, whichever that one may possibly be.

Feb 10, 2010

Warmups - Prisoner Squats (10), Mountain Climbers (8/side), Pushups (15)
Repeat for a total of two sets with no rest

HIIT

10 Intervals (9.5 mph x 3, 10.0 mph x 4, 10.5 mph x 3) 50 second intervals
10 Active rest intervals at 3.3 mph

1.73 miles of HIITs not including Active Rest distance
1.0 mile run

20 Chin ups
20 Swings
30 Pushups

Challenge Numbers Currently
40 Chin ups
50 Swings (-50 to catch up...will do tonight)
110 Pushups (-90 to catch up)

Week 4 Day 1

2010-02-09T08:10:00.003-06:00

I took Monday off from training, so the fourth week started today (02/09/10)

Day 1 – Workout A
• Warm-up Circuit

Superset #1
1A) DB Split Squat – 8 reps per leg (2-0-1) 35lb dbs
• No Rest
1B) DB Incline Chest Press – 8 reps (4-0-1) 70lbs
• Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) DB Row – 20 reps (1-0-1) 35lb db
• No rest.
2B) DB 1-Arm Shoulder Press – 15 reps per arm (2-0-1) 30lb
• Rest 1 minute and move to repeat.

Superset #3
3A) Lying DB Triceps Extension – 10 reps (2-0-1) 70lb ez bar
• No rest.
3B) Chin-up – 10 reps (1-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ab Circuit
A) Stability Ball Rollout – 25 reps (2-0-1)
• No rest.
B) Stability Ball Jackknife – 15 reps (2-1-1)
• No rest.
C) Medicine Ball Slams – 10 reps per side (2-0-1)
• Rest 1 minute and repeat 1 more time for a total of 2 supersets.

2 mile run (2 - 1 mile runs)

TT4Abs Days 3-4

2010-02-05T15:24:00.003-06:00

Thursday Feb 04 Day 3 – Workout B
• Warm-up Circuit

Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1) 30lb dbs
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps (2-0-1)
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps (1-0-1) 60lb db
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Bike Crunch 25/side
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank – 40 second hold
• Rest 1 minute and repeat 1 more times for a total of 2 supersets.
No intervals.

1.1 mile jog

Day 4 Friday (Incline Intervals)

14 8.5 mph 3 degree incline 1 minute
13 3.3 mph active rests 45 seconds

Week 3 Days 2/3 TT4Abs (Off Day Session)

2010-02-03T08:56:00.003-06:00

TT4 Abs Week 3 Days 2 and 3

Lightning Intervals on the Treadmill

LIT's

* Each interval is 60 seconds long (the Active rest ends up being roughly 50 seconds)
* Total of 14 Intervals
* Intervals 1-3; 9.5 mph
* Intervals 4-14; 10.0 mph

2.25 miles of High Intensity Intervals

mini circuit of kb swings/skips

--------------------------------------

Wednesday is usually my "off day"...no running, lifting or even eating (Intermittent Fasting). However, I got a great night of sleep and decided to head to the gym @ 5:30am. Getting to the gym at 5:30 leaves me with roughly 45 minutes to get something done. I didn't feel like doing any resistance stuff today (will do tomorrow), but some interval running seemed to be a good idea.

.6 mile run 6.0-6.5mph
150 Jump Rope Skips
.6 mile
40 pushups
.6 mile
20 Burpees
.7 mile
200 Skips
1.0 mile
25 Mountain climbers

net 3.5 miles and a decent sweat

done

Week 3 Day 1 TT4Abs

2010-02-01T15:49:00.002-06:00

Warm ups: Prisoner Squats (10 - below parallel), Pushups (10), Spiderman Mt Climbers (8/side)...repeat w/out rest for two sets

Superset I

A) DB Split Squats 30lb dbs x 8/side x 3 sets
B) DB Press 75lb dbs x 8 x 3 sets...up 5lbs from last week
(30 second rest between each set)

Superset II

A) DB Row 30lb dbs x 20/side x 3 sets
B) DB Shoulder Press 25lb dbs x 15/side x 3 sets...same as last week

Superset III

A) EZ Bar Skull Crushers (Tri extensions) 70lbs x 10 x 3 sets
B) Chinups 8 x 3 sets

AB Circuit
- Stability Ball Rollouts (25)
- Stability Ball Jackknife (12)..added 3 reps
- Medicine Ball Slam (10/side)
- KB Swing 55lb db (20)
repeat for 3 sets total

1.1 Mile run 6.0-6.7mph

TT4Abs Day 5 Week 2

2010-01-30T08:22:00.002-06:00

• Warm-up Circuit

• 2x’s through the circuit using a 1-0-1 tempo for each exercise.
• Rest 30 seconds b/c circuits.
1A) Prisoner Squat – 12 reps
1B) Pushup – 10 reps
1C) Spiderman Climb – 6 reps per side

Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1) (25 pound plates..35 next time)
• No Rest
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) Inverted Rows – 15 reps (2-0-1)
2B) Mountain Climbers - 25 reps per side
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) DB Swing – 20 reps (1-0-1) 60# db
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.

1 mile jog to finish @ 60% max

W2 D4 TT4Abs: Intervals

2010-01-29T09:00:00.003-06:00

Lightning Intervals on the Treadmill

Warm up: Deep Prisoner Squats (10), Slow Pushups (10), Mt Climbers (8/side)..repeat with no rest

1/2 mile run
100 skips
25 Swiss Ball Roll outs
repeat once more

LIT's

* Each interval is 60 seconds long (the Active rest ends up being roughly 50 seconds)
* Total of 12 Intervals
* 24 Minutes Total (including Active Rest @ 3.3 mph)
* 8.0 mph @ 3 degree incline

1/2 mile run

done
* Total Mileage less Active Rests - 1.38 miles

TT4Abs Day3 Week2 (Resistance Training)

2010-01-28T10:06:00.003-06:00

Day 3 – Workout B

• Warm-up Circuit: Low, Slow, Prisoner Squats (10)...Long, Slow Pushups (10)..repeat

Superset #1
1A) Forward Lunges - 30lb dbs x 8/side x 3 sets
1B) Incline Press - 70lb x 8 x 3 sets
1 minute rest

Superset #2
2A) Leaning db rows - 35lb dbs x 20 reps x 3 sets
2B) 1-Arm db thrusters - 25lb db x 12/side x 3 sets
1 minute rest

Superset #3
3A) DB Swing – 60lb db x 10 reps x 3
3B) Hands on Bench, Feet on St. Ball Pushups (3-0-1) 10 x 3
3C) DB Standing Curls - 35lbs x 8 x 3 sets
1 minute rest

Ab Circuit:
A) M.Ball St. Ball Crunch - 15
B) Cross-Body Mountain Climbers - 12/side
C) Stability Ball Rollouts - 25 reps
D) Twisting Jackknife - 10
E) Chinups (maxed out) - 6
• No Rest and repeat 2 more times for a total of 3 supersets.

1.0 Mile jog @ 60% of max (6-6.5mph)

It must've been too early for me today, because I did Day 5 instead of Day 3...sh*t happens.

D2 Wk2: Lightning Intervals

2010-01-26T12:02:00.003-06:00

Lightning Intervals on the Treadmill

LIT's

* Each interval is 60 seconds long (the Active rest ends up being roughly 50 seconds)
* Total of 14 Intervals
* Intervals 1-3; 9.5 mph
* Intervals 4-11; 10.0 mph
* Intervals 12-14; 10-11 mph

KB/Skip Circuit

40 single-arm KB swings/30 seconds jump rope
40 single-arm KB swings/30 seconds jump rope
30 single-arm KB swings/25 seconds jump rope
30 single-arm KB swings/25 seconds jump rope
20 single-arm KB swings/20 seconds jump rope
20 single-arm KB swings/20 seconds jump rope

done

Day1: Wk 2 TT4Abs (Jan 25th)

2010-01-25T08:53:00.004-06:00

I'm also including my workout on Sunday morning

Sunday

Warmups - Prisoner Squats (10 - below parallel), Pushups (10), Spiderman Mt Climbers (8/side), SB Leg Curls (10)...repeat w/out rest for two sets

.5 Mile Run
25 Pushups
.5 Mile Run
50 Stability Ball Rollouts
.5 Mile Run
30 DB Swings (60lb db)
.5 Mile Run
25 Mountain Climbers (per side)
.5 Mile Run
12/s Medicine Ball Slam
.5 Mile Run
30 DB Swings (60lb db)
.5 Mile Run
50 Stability Ball Rollouts
.5 Mile Run

--------------------------------------------------------

Monday Jan 26th, 2010 TT for Abs

Intro: I am "doing" CB's workout, but I am not following it to the letter. I will be doing each exercise and I will be doing HIIT, but the intervals will be done on days 2 and 4 (vs on the same day as resistance work). I will also add/modify some of the supersets, add 15-20 minutes of light cardio, and add some core circuits to each resistance day. One other addition....since I love Jon LeTocq's stuff, I'll be sure to add body weight circuits to days 2 & 4 + a certifiable nut-bag circuit on Sunday (some things never change).

Warm ups: Prisoner Squats (10 - below parallel), Pushups (10), Spiderman Mt Climbers (8/side), SB Leg Curls (10)...repeat w/out rest for two sets

Superset I

A) DB Split Squats 40lb dbs x 8/side x 3 sets
B) DB Press 75lb dbs x 8 x 3 sets...up 5lbs from last week
(30 second rest between each set)

Superset II

A) DB Row 40lb dbs x 20/side x 3 sets...up 10lbs from last week
B) DB Shoulder Press 30lb dbs x 15/side x 3 sets...same as last week

Superset III

A) EZ Bar Skull Crushers (Tri extensions) 80lbs x 10 x 3 sets..up 10lbs
B) Chinups 8 x 3 sets

AB Circuit
- Stability Ball Rollouts (25)
- Stability Ball Jackknife (15)..added 3 reps
- Medicine Ball Slam (10/side)
- KB Swing 65lb (20)...went w/kb and added 15lbs
repeat for 2 sets total

1.0 Mile Jog

done

TT4Abs Days 4-5 (Jan 21/22nd)

2010-01-22T11:13:00.002-06:00

TT4Abs Days Four and Five (1/21 and 1/22)

Thursday was Lightning Intervals day at the gym, so it went like this...

5 (1 minute) jump rope intervals w/30 second rests

Mini warmup circuit:
(10) pushups
(6/side) mountain climbers
(10) prisoner squats
(10) stick ups
repeat for two sets

LIT's:
7.5 @ 5 degree incline (60 seconds) x 3
8.0 @ 5 degree x 6
8.5 @ 3 degree x 5
1 Minute active rests @ 3.5 mph no incline

---------------------------------------------------------------
Today (Friday 1/22) Day 5 – Workout C

• Warm-up Circuit
* Prisoner Squats (12)
* Pushups (10)
* X-Mountain Climbers (6/side)
* Stability Ball Leg Curls (10)

Superset #1
1A) DB Forward Lunge – 8 reps per leg (2-0-1) 40lb DBs
• No Rest (calls for 30 seconds rest)
1B) DB Incline Press – 8 reps (2-0-1) 70lb DBs
• Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) DB Row with Stability Ball (subbed leaning single arm rows) – 15 reps/side (1-0-1) 30lb DB
• No rest.
2B) DB 1-Arm Squat & Press – 15 reps/arm...calls for 12 reps per arm (2-0-1) 25lb DB
• Repeat for two Supersets. Rest 1 minute and move to Superset #3. Recommended to do each exercise only once.

Superset #3
3A) Decline Close Grip Pushup – 15 reps (2-2-1) Recommended 12 reps
• No rest
3B) DB 1-Arm Standing Curl – 8 reps (3-0-1) 40lb, 35lb, 35lb
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ab Circuit
A) Ball Crunch with Medicine Ball – 15 reps (3-0-1)
• No rest.
B) Twisting Jackknife (hands on floor) - 10 reps
C) X-Body Mountain Climber – 15 reps per side (1-0-1)
D) Stability Ball Rollouts - 25 reps
• Rest 1 minute and repeat 2 more times for a total of 3 supersets. Today I did just two circuits and then ran 1.5 miles.

TT4Abs Day 3 (Jan 20th)

2010-01-20T11:20:00.003-06:00

Day 3 – Workout B

• Warm-up Circuit

• 2x’s through the circuit using a 1-0-1 tempo for each exercise.
• Rest 30 seconds b/c circuits.
1A) Prisoner Squat – 12 reps
1B) Pushup – 10 reps
1C) Stick-up – 10 reps
1D) Spiderman Climb – 6 reps per side

Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1) (25 pound plates..35 next time)
• No Rest
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) Inverted Rows – 15 reps (2-0-1) + Chin-ups (5)
2B) Mountain Climbers - 25 reps per side
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) DB Swing – 20 reps (1-0-1) 50# db (next time 60#)
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ab Circuit
A) Jackknifes – 10
• No rest.
B) Elevated Plank w/hands on medicine ball – 60 second hold
• No rest.
C) Elevated Side Plank – 40 second hold
D) Stability Ball Rollouts - 25 reps
• No Rest and repeat 2 more times for a total of 3 supersets.

No intervals.

1.5 Mile jog @ 60% of max (6-6.5mph)

Hope I didn't bastardize this one too much.

TT 4 Abs Day 2 (Not Really the Stuff in the E-Book)

2010-01-19T13:41:00.004-06:00

Like I wrote in my previous post, I follow CBallantyne's programs closely...but not exactly. CB has us doing HIIT on the same day as the resistance program, but I chose a different path. I subscribe to Jon LeTocq's philosophy of running/biking/rowing upon completion of resistance work and doing LIT (Lightning Intervals) on the days in between (even Craig will tell you it's okay to hit HIIT's in this manner). Below is the session from this morning.

LIT's

* Each interval is 60 seconds long (both Active Rest and HIIT)
* Total of 12 Intervals
* Intervals 1-3; 9.5 mph
* Intervals 4-9; 10.0 mph
* Intervals 10-12; 10.5 mph

I have no idea why I did 6 intervals at one speed, it just happened that way. Afterwards, I did a mini-circuit.

30 seconds jump rope
10 burpees
20 pushups
10 renegade rows/side w/40lb db
60 second plank holds
repeat for a second set

done

FYI Moment: When I first started CB's HIIT's a few years ago, the high intensity portions were done at 6-7 mph. Back then like now, they really help my endurance, but the key is intensity. Without intensity you might as well grab some potato chips, the remote control, and a seat on the couch.

Bonus: Day 3 sneak preview

Day 3 (01/20/10)

Four Weeks with the Canadian Crippler (TT 4 Abs)

2010-01-18T09:01:00.003-06:00

I decided that I needed a mix-up in my training, so that mix-up will be Craig Ballantyne's TT for Abs program. I started it this morning, but before going into the session(s) I'll give a little info on the training I did over the weekend.

Saturday (Jan. 16th)

Light workout:
* Warm-up including about 5 minutes of jump-rope
* Bench Press Circuit
135x10
185x8
205x5
225x3
205x4
185x6
135x10

* light jog for 10 minutes

Sunday
* Warm-up circuits with 5 mins of jump-rope
* 2 Mile run
* Kettle bell Circuit
30 Swings (50lb DB)/30 seconds skips
(repeat)
25 Swings (50lb DB)/25 seconds skips
(repeat)
20 Swings (50lb DB)/20 seconds skips
(repeat)
* 1 Mile run

--------------------------------------------------------

Monday Jan 18th, 2010 TT for Abs

Intro: I am "doing" CB's workout, but I am not following it to the letter. I will be doing each exercise and I will be doing HIIT, but the intervals will be done on days 2 and 4 (vs on the same day as resistance work). I will also add/modify some of the supersets, add 15-20 minutes of light cardio, and add some core circuits to each resistance day. One other addition....since I love Jon LeTocq's stuff, I'll be sure to add body weight circuits to days 2 & 4 + a certifiable nut-bag circuit on Sunday (some things never change).

Warm up:
Y Squats (12)
Elevated Pushups (6/side)
Spiderman Climb (6/side)
Plank (60 seconds)
Skips (30 seconds)
Repeat...no rest

Warm up Superset

A) DB Split Squat 30lb dbs x 4
B) DB Press 40lb dbs x 6

Superset I

A) DB Split Squats 40lb dbs x 8/side x 3 sets
B) DB Press 70lb dbs x 8 x 3 sets
(30 second rest between each set)

Superset II

A) DB Row 30lb dbs x 20/side x 3 sets (set recommendation is only 1...I added two more)
B) DB Shoulder Press 30lb dbs x 15/side x 3 sets(same as above)

Superset III

A) EZ Bar Skull Crushers (Tri extensions) 70lbs x 10 x 3 sets
B) Chinups 8 x 3 sets

AB Circuit
- Stability Ball Rollouts (25)
- Stability Ball Jackknife (12)
- Medicine Ball Slam (10/side)
- DB Swing 50lb (20)
repeat for 2 sets total

1.75 Mile Jog

done (although I'll probably update my Workout Journal with a link for tomorrow's session...yeah, I have a 3rd blog..seldom used, but it's there..really)

Hybrid Workout Day 3 (12/31/09)

2009-12-31T12:04:00.002-06:00

DB Phase (DBP)
* Squats 15,15,6,6 (135lbs/245lbs)
* Flat Press 15,15,6,6 (60,60,85,85)
* BB Rows 15,15,6,6 per side (115,115,175,175)
* Split Squats 15,15,8,8 per side (115,115,175,175)

BW Circuit Phase (BWP)
* Burpees (10)
* Jump Pull ups (10)
* Mountain Climbers (25/side)
* Spiderman Pushups (5/side)
* Stability Ball Pike (10)
* Jump Rope Skips (100)
Repeat for 2-4 sets (time permitting) Today I did 2 sets of the BWP

Cardio Circuit Phase (CCP)
* 10 minutes on Stair Climber (8 Minutes today)
* 10 minutes on Treadmill (6-6.5mph) 5 minutes today

LIT+

2009-12-30T16:13:00.002-06:00

Lightning Intervals for Dec. 30th 2009 (tomorrow is my 3rd anniversary of getting into shape).

45-60 second intervals
60 second Active Rests
I1) 8.0 mph @ 3 degrees incline
I2) 8.0 @ 4
I3) 8.0 @ 5
I4) 8.0 @ 6
I5) 8.0 @ 7
I6) 9.0 @ 3
I7) 9.0 @ 4
I8) 9.0 @ 5
I9) 9.0 @ 6
I10) 9.0 @ 7

I followed up the LIT's with a set of kb swings and skips

30 Swings (50lb db)/30 seconds of skipping
Repeat
20 Swings/20 seconds of skipping
Repeat
10 Swings/10 seconds of skipping
Repeat

done and out the door in 40 minutes

Hybrid Workout and an offer from Dax Moy

2009-12-29T10:08:00.003-06:00

Before getting into the new workout, I'm just going to mention a free offer by Dax Moy of The Dax Moy Network (see Elimation Diet). Dax is giving away a 30 Day Workout Plan for the month of January and I am going to give it a shot. What can it hurt? If I think it's a pile of crap after using it for a week, then I'll toss it. What if Dax's claim of dropping 10lbs can actually occur? He claims the program is tough, but is it tough enough or will I have to add a little somethin-somethin' to it? Who knows? But change is good. Click the following link if you're up for a change Meltdown 2010.

Onward and upward. This morning I did a Hybrid workout. Kind of a cross between Jon LeTocq and Craig Ballantynism.

Warm up: Pushups (10), Squats (10), Mt Climber (10/side)

DB Phase (DBP)
* Deadlift 15,15,6,6 (135lbs/225lbs)
* Incline Press 15,15,6,6 (50,50,75,75)
* Renegade Rows 15,15,6,6 per side (25,25,50,50)
* Step ups 15,15,8,8 per side (25lb plate/side x 2, 45lb plate x 2)

BW Circuit Phase (BWP)
* Jump Pull ups (10)
* Burpees (10)
* Decline Pushups (20)
* Box Jumps (10)
* Supine Rows (15)
* Med. Ball Jack knife (15)
* DB Swings (25) w/50lb db
Repeat for 2-4 sets (time permitting)

Cardio Circuit Phase (CCP)
* 10 minutes on Stair Climber
* 10 minutes on Treadmill (6-6.5mph)

Today I did the BWP twice and 10 minutes total CCP. Each circuit of the BWP consists of 100 reps, so 2 sets is substantial, 3 ideal, and 4 sets will be the goal. I also noticed a fair amount of sweat drippage during my 5 minutes on the stairs.

Tomorrow I'll be doing 12 Lightning Intervals, a set of Swing/Skips, and a Burpee-Barf Fiesta set (to be determined tonight).

Sunday Session Insanity/Tuesday FLAB/Wednesday Lightning

2009-12-15T10:10:00.003-06:00

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'.

_____________________________________________
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

____________________________________________
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)

2009-12-11T13:24:00.003-06:00

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.

--------------------------------------------

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.

-----------------------------------------------

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?

2009-12-08T13:46:00.003-06:00

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

2009-11-25T16:22:00.002-06:00

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

2009-11-24T08:54:00.003-06:00

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

2009-11-23T13:57:00.002-06:00

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

2009-10-26T12:49:00.003-05:00

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)

Total AbFusion Circuit

2009-10-24T08:32:00.007-05:00

Total Abfusion

Fusing two of CB's ab workouts (TT for amazing lower abs & TT for abs) with the methods of JLT.

Day 1 Workout A

Warm-up circuit followed by warm-up sets

Warm-up Superset
1A) Pullups - 2 reps
1B) DB Chest Press - 6 reps using 75% of weight used in SS1A
MINIMAL REST BETWEEN SETS (1 MINUTE OR LESS)
Repeat 2 more times

Superset #1
1A) Pullups with knee ups - 8 reps (2-0-1)
*can sub Jump Pullups if necessary
1B) DB Chest Press - 8 reps (3-0-1)
MINIMAL REST BETWEEN SETS (1 MINUTE OR LESS)
Repeat 2 more times

Superset #2
2A) BB Split Squats 8/side
2B) Decline Spiderman Pushups - Max reps (1-0-1)
MINIMAL REST BETWEEN SETS (1 MINUTE OR LESS)
Repeat 2 more times

Superset #3
3A) Reverse Grip Inverted Rows - 15 reps (2-0-1)
3B) Front Squats - 10 reps (2-0-1)

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
REPEAT 3X (30 SEC REST)

10 minute run @ 60-70% max.

_________________________________________________

Day 3 - Workout B

Warm up circuit

Warm-up Superset
1A) DB Stepups - 3 reps/side 50% of weight used in SS1a
1B) Elevated Pushups - 5/side

Superset #1
1A) DB Stepups - 8 reps/side
1B) Elevated Pushups - 12/side
MINIMAL REST BETWEEN SETS (1 MINUTE OR LESS)
Repeat 2 more times

Superset #2
2A) KB Thrusters - 10-12/side
2B) DB Row - 20/side
MINIMAL REST BETWEEN SETS (1 MINUTE OR LESS)
Repeat 2 more times

Superset #3
3A) KB Swings - 30 reps
3B) Mountain Climber (fast) - 30+/side
MINIMAL REST BETWEEN SETS (1 MINUTE OR LESS)
Repeat 2 more times

Abfusion Circuit
a) Burpups - 15
b) Squat Jumps - 20
c) Bicycle Crunch - 40+/side
d) 100 skips
e) 60 second medicine ball plank
f) Narrow Pushups - 20 reps
60 second rest
REPEAT 4X

10 minute run @ 60-70% max.

_________________________________________________________

Day 5 Workout C

Warm up circuit

Warm-up Superset
1A) DB Bulgarian Split Squats - 5 reps/side 50% of weight used in SS1a
1B) KB Push Press - 4/side

Superset #1
1A) DB Bulgarian Split Squats - 10 reps/side
1B) KB Push Press - 12/side
MINIMAL REST BETWEEN SETS (1 MINUTE OR LESS)
Repeat 2 more times

Superset #2
2A) Chinups - 10-12 reps
2B) Romanian Deadlift - 8-10 reps
MINIMAL REST BETWEEN SETS (1 MINUTE OR LESS)
Repeat 2 more times

Superset #3
3A) Renegade Rows - 10 reps/side (3-0-1)
3B) Medicine Ball Jack-knife - 12+ (2-0-1)
MINIMAL REST BETWEEN SETS (1 MINUTE OR LESS)
Repeat 2 more times

SMOKE 350
Do the following however you want. Do each exercise at one time or break them down into smaller sets (groups of 5/10/20). It doesn't matter, just finish the set and keep track of time.

50 Burpees
100 Pushups
50 Jump Squats
50 Swings
50 Skips
50 Floor Wipers/Stability Ball Pike

Optional 10 minute run @ 60-70% max.

________________________________________

Days 2 & 4 SPain

Lightning Intervals Plus

12 HIITs
45-60 seconds of intensity
60-75 seconds of Active Rest

Day 2 is for Speed
- Faster running with low-no incline

Day 4 is for Pain
- Slower running with high incline (5-10 degrees)

JLT has a quick Kb circuit and Jump Rope Circuit I like to play with:

30 seconds swings/30 seconds Jump Rope
repeat
25 seconds swings/25 seconds Jump Rope
repeat
20 seconds swings/20 seconds Jump Rope
repeat

and/or

60 seconds skips/30 rest
repeat 5x

I Shall Call It Bob

2009-10-23T12:28:00.005-05:00

Crossfit names workouts after women. Why? I'm not going to go there, but I have ideas. I would also like to start naming workouts...how 'bout these?

Burpee Blowup
Sh*tty 600
Erma
The Cleveland Steamer

After surviving this morning's circuit(s) and sweating like an oldie, I just couldn't call it what JLT calls it...Challenge 500. Doesn't really strike fear into the hearts of unsuspecting glutes. I made a few variations to the 500 and renamed it Bob. Why Bob? Bob sounds easy, sets you up for the knockout punch and delivers. Not to mention, Bob spelled backwards is Bob (kinda like NASCAR).

Bob

Total of 575 reps (no candy-ass skipping). Complete all reps. Keep record of time. Passing out is optional, puking is not. I've italicized my reps/set

100 Burpees (25/25/35/15)
100 Pushups (25/25/50)
100 Inverted Rows (20/20/20/15/15/10)
100 Squats (50/50)
100 Split Jumps (20/25/25/20/10)
25 Chinups (7/5/6/6)
50 Brace Squats (10/10/10/10/10)

Time: 37:30

Next...I watched a "How to properly execute a kb swing" on Sandy's blog and practiced some swinging.

25 Swings (55lb kb)
30 seconds skipping
25 Swings
30 Mountain Climbers/side
25 Swings
40 Bicycle crunches/side

done

New TT Ab/JLT Fusion Workout coming soon

thinking about running a 10k tomorrow morning...thinking...we'll find out later. I'm contemplating the average speed and/or how to go about this, I've never run more than 5 miles at one time ever. This should be very interesting.

or I could do the JLT Fitness Test:

1 Mile Run
300 Skips
1 Mile Run
50 Burpees
1 Mile Run

or Primal Fitness' Insanity

100 Pushup Jump up Burpees for time (the dude did it in 9:30)

sooo many choices

JFF#2

2009-10-21T13:03:00.002-05:00

This is my interpretation of the Just For Fred workout #2

Warm up: Reverse Lunges 8/side, Narrow Pushups 20, Jump Rope 50 reps, and Mountain Climbers 8/side....circuit done 2x w/out rest.

- 20 Burpees
- 10 Jump Pullups
.75 mile on bike (2:14)
- 30 db swings 65lb db
- 50 Pushups
.75 mile on bike (2:14)
- 15 Inverted Rows
- 50 Mountain Climbers
.75 mile on bike (2:14)
- 25 Jump Squats
- 10 Pike on Stability Ball
.75 mile on bike (2:15)

Part 2

- 30 Burpees
- 50 Bicycle crunches/side
.5 mile run @ 7.5-8.0 mph (2:07) 2-3 degree incline
- 10 db thrusters (30lb)
- 150 skips
.5 mile run @ 7.5-8.0 mph (2:09) 2-3 degree incline
- Renegade Rows 8/side (35lb db)
- Spiderman Pushups 10/side
.5 mile run @ 7.5-8.0 mph (2:10) 2 degree incline
- 30 db swings 70lb db
.5 mile run @ 8.0-8.5 mph (1:50)

done in 52 minutes...ran out of time for the 5 minute bike and 5 minute jog

Tick Tocq (Active Rest) Tick Tocq (11X)

2009-10-20T09:26:00.004-05:00

Or should I say Jon LeTocq? For the "Ass Kicking Interval Training For Dummies", take a looksie at "How to use Interval Training" on JLT's badass site, Worlds Toughest Workouts.

Today was the "fill in the space between the really hard stuff" day, meaning some perverted form of High Intensity running. JLT recommends it if you think you can use just a little bit extra chub loss. I know I can use some extra chub loss!

I started off with two warm up sets of Bodyweight squats (10), Close-grip pushups (15) and Mountain Climbers (10/side).

Intervals 1-2
* 7.5mph @ 8 degree incline for 50-55 seconds
* 3.5mph @ 0 degree incline for 60 seconds (ACTIVE REST)

Intervals 3-5
* 7.5mph @ 9 degree incline for 50-55 seconds
* 3.5mph @ 2 degree incline for 60 seconds (ACTIVE REST)

Intervals 6-9
* 8.0mph @ 9 degree incline for 50-55 seconds
* 3.5mph @ 2 degree incline for 60 seconds (ACTIVE REST)

Intervals 10-11
* 8.0mph @ 10 degree incline for 50-55 seconds
* 3.5mph @ 2 degree incline for 60 seconds (ACTIVE REST)

WWJLTD? I hope to one day attain the insane of JLT, but until then, I'll have to watch the videos (I've put this one up before due to the all-out effort required).

Weighted vest and all..almost as insane as wearing purple socks and posting the video on YouTube...almost

l8er

mz

Kobayashi Fitzpatrick's Walk of Pain

2009-10-15T16:14:00.003-05:00

If I could choose three words to describe Tabata Intervals, I would opt for:

A) Intense
B) Insane
C) Almost-perfect (Sorry, I cheated in using the hyphen but it is my blog)

Almost-perfect? Yes, almost. I love high intensity shiz-nit, great for fat burning, HGH raising, sweating and grunting and swearing..woooo!!! But, for myself they are just a wee bit short in duration. If I ever get to the point where I can just do tabatas for a month, I'll have something to base this baseless speculation upon. Until that point in my life, I'll have to fall back on good old trust-worthy ignorance.

I did the Patty'O Tabata workout this morning AFTER completing 3 rounds of the Fred #1. I decided that Fred needs more than just the Tabata in order to execute three five minute rounds of BJJ. Hence the following upgrade....

Kobayashi Fitzpatrick's Walk of Pain

Repeat each exercise 5 times (it'll only be the longest 10 minutes of your life). 20 seconds of exercise/15 seconds of active rest.

Round 1: Domo Arigato Mr. Smokato
- Pushups/Plank Hold

Round 2: Sa Kho Rip Shi Sun (Horse-riding Focus)
- Squats/Squat Hold

Round 3: It Looked Easy on Paper
- Kettlebell Swings (alternate arms)/Side Plank Hold (alternate sides)

Round 4: Smoke, You Really Are A Bastard!!!!
- Distance Burpees (on the jump up, jump for distance...like a frog)/Walk about the yard for the Active Rest

Act II Scene 1

For this one Fred, you have to map out 50 yard of walkin' space. There is no stopping between 'exercises'. This should tucker you out just a bit but don't thank me, thank Susan..she inspires.

50 yards Farmer's Walk (arms down holding dbs)
50 Walking with arms raised (still holding dbs)
50 Walking with fists elbow tucked, fists just outside of chin (holding those dbs)
50 yards Farmer's Walk
50 Walking with arms raised
50 Walking with fists just outside of chin

2 minute rest (don't stoop down or the blood will rush to your head)

Repeat the above circuit

Now you're done! Just one week to go.

if you feel faint, numbness on your left side, you may want to stop. If you feel your sack start to shrivel...time to man up and bust this out!

Patty O'Tabata

2009-10-14T13:21:00.004-05:00

Tabata intervals are a method of training that typically is used in extremely high-intensity interval training routines and should be employed by personal trainers, strength coaches and anybody who exercises. This method, named after pioneering researcher Nishimura Tabata, consists of eight intense training intervals of 20 seconds followed by 10 seconds of rest. This is a fitness tip that makes for a hellacious 4-minute workout, but you don’t have to be hard-core in order to reap benefits from Tabatas.

Tabata and his team studied subjects who worked at 170% of their maximal oxygen uptake (VO2 max – amount of oxygen used during exercise) by exercising on stationary bicycles, and found that VO2 max increased and the subjects’ anaerobic capacity increased by 28%. So in non-fancy talk, this means Tabatas can improve both aerobic and anaerobic systems. - stolen from Health and Fitness Advice

I know you claim to be old, but age is in the eye of the beholder...and I can't see you from here.

Rules:
1. No Puking
2. No Whining
3. No AARP discounts
4. 4 Different Exercises
5. Each Exercise is done 8 times
6. 20 Seconds of exercise
7. 10 Seconds of perceived rest
8. You are going to hate these but....
9. this is a really cool workout but...
10. I've included Distance Burpees!!!
11. The order of this circuit is up to you
12. Welcome to 20 minutes of Japanese/Irish He** (I have a phobia to 'evil' words)
12b. Do not puke
12c. Take a minimal rest between sets...minimal

Warm up for at least 5 minutes. Might I recommend a few sets of Skips, pushups (10 max), Squats, Lunges, and/or Plank Holds?

Round 1: Domo Arigato Mr. Smokato
- Pushups/Plank Hold

Round 2: Sa Kho Rip Shi Sun (Horse-riding Focus)
- Squats/Squat Hold

Round 3: It Looked Easy on Paper
- Kettlebell Swings (alternate arms)/Side Plank Hold (alternate sides)

Round 4: Smoke, You Really Are A Bastard!!!!
- Distance Burpees (on the jump up, jump for distance...like a frog)/Walk about the yard for the Active Rest

Optional Sets which can be substituted for anything but Distance Burpees

Option A:
Mountain Climbers or Bicycle Crunches(Rapid, not slow like you like to do)/Plank Hold

Option B:
Goblet Squats/Jump Rope

Option C:
Side to Side Medicine Ball Throws/Walk Yard

That's all I got Fred...at least for today

this is fun, I should try one of these workouts sometime. I didn't workout this morning, how bout I do them tonight and let you know how it went?

S.PainCircuit

2009-10-12T11:23:00.001-05:00

This morning I woke with my heart filled with good intentions. Those good intentions quickly de-volved into 'I don't feel like working out this morning'. As described below, yesterday's Sunday session was a ball-buster of Biblical proportions and today I just wasn't feelin' it. I prepared myself to crawl back under the cover until mrs. Smoke piped up in the background, "You already took Saturday off..you're taking off today too?". Doh!! I knew she was wrong and right. Wrong? Ball-buster on Sunday = Mike not training on Monday. Right? I would kick myself if I didn't do anything at all.

Bastardized version of JLT's 'Twelves'
I call this the bastardized version because of the following:
* JLT expects 36 jump squats...I had only 24 to give
* You'll notice that I went from running to biking after set #2...next time wear the compression shorts...chaffing from too much running on Sunday combined with sweaty lawn mowing in freshly dried jeans (I didn't gain any fat to cause this, really)

* 12 Burpees
* 24 Pushups
* 24 Jump squats
.25 mile run (2:12/2:09) 2 minute bike (.65/.67/.68 miles)

5 sets total in 30 minutes

For me, this was an okay workout but I wanted to do more. If I had more in me, I would've given it. The reason I was drained? See below

The Smoke Slope

1 mile run (7:49)
50 Ab Roll outs (Stability Ball)
.9 mile run (7:00)
100 kb Swings (noob)
.8 mile run (6:25)
25 Jump Squats
.7 mile run (5:58)
25 Chinups
.6 mile run (5:08)
300 Jump Rope Skips
.5 mile run (4:18)
25 Inverted Cable Rows
.4 mile run (3:20)
50 Mountain Climbers (per side)
.3 mile run (2:20)
100 kb Swings (noob)
.2 mile run (1:31)
300 Skips
.1 mile run (:53)

1 hour 30 minutes

5.5 miles + 600 Skips + 200 Swings + a bunch of other sh*t that did nothing to break up the monotony of the running.

I will never do this circuit again (maybe)

JFF BJ Day

2009-10-10T08:02:00.000-05:00

Alright Fred, You gave me a lot to stew over with this one. You have 2 weeks before your test, right? A total of 6 sessions to get in. Gotta make it so you can last through a 5 minute BJJ round without passing out. From your e-mail I understand that you seem to use too much muscle and are pretty much gassed by the end of 3 minutes. So what we gonna do? Pure cardio would be the biggest waste of time ever...as would any exercise w/out some type of resistance. But, weight training will not deliver the desired effects in the short term.

As three men and a lady once said...

Today's the day
Let's build it up
I got the time
Let's kick it up

Go out and smash it
like Oh My God
Jump off that sofa
Let's get get UP

Here are the rules:
A) Do what you can (I tried to make this your workout, not mine)
B) We are trying to deplete available oxygen in your system...just like what occurs during a round of BJJ
C) We are trying to maximize your effectiveness over a 5 minute round
D) We only have 6 workouts, so pain is part of the process
E) The intention of each workout is for you NOT to be sore the next day. If done with good form, you will not hurt.
F) Do not over-do anything...and let me know (on a scale of 1-10) how difficult each workout is.
G) Give it everything you have...these are short sessions designed to (read B again) give your muscles the finger and your endurance a lift.
H) Every non-scheduled rest taken (ie. breather in the midst of an exercise sequence) is considered a step back. Take your rests during the exercise, slow down and breathe deep, yet command the direction of the exercise (sound familiar?).

___________________________________________________

#1

Fred, this is a variation of JLT's Challenge 1000

Perform the following circuit with one kettlebell.

* 20 snatches (10 each side)
* 20-30 swings (either 1 or 2 hands)
* 8-10 thrusters (each side)
* 20 split rows(each side) or 10 inverted rows
* 15-20 mountain climbers/side
* 20 push ups
* 15-20 stability ball rollouts
* 250m row (resistance is key...this 'row' should have you calling me all kinds of really really foul names..thanks in advance!)

* 3 minute rest

Repeat once more (if I were doing it on a Sunday, I would do this 4x..and add burpees. On a weekday I would get through this 3x). Since you are doing it, I expect a minimum of 2x through (no burpees)...and hope you make it through half of a third set. Like I said before, take the rest during the set..slow down when you must...pick up speed where you see fit...control the circuit.

***Make sure you rest for a few minutes after the final set and hit the treadmill for 10 minutes, running/jogging as best as you can (3 minutes running/1 minute walking as an example). I would tell you to run the whole 10 minutes but you are going to be spent.

Time yourself because this is also going to be Workout #6

______________________________________________________

JFF Workout #2 (feels like #1 but smells like you stepped in #2)

You asked for it, you got it Smokolah

* 5 Burpees (sorry...just part of the deal)
* 5 Jump Pull ups
* 200m row
30 Seconds Active Rest (walk)
* 10-20 kb swings/side
* 200m row
30 Seconds Active Rest (walk)
* 8-10 kb snatches/side
* .25mile bike (med-med/high intensity)
30 Seconds Active Rest (walk)
* 10 explosive pushups (push off hard!)
10-15 decline pushups (feet on bench)
* .25mile bike
30 Seconds Active Rest (walk)
* 10-15 Jump Squats (jump from a squatting position)
* .25mile bike

2 minute rest

Next? Next!

* 8-10 Burpees (why? because now you're warmed up!)
* 20 Bicycle crunches/side
* .2 mile run on an incline 3-4 degrees (your time goal should be anything <2:30 5.5ish mph)
30 Seconds Active Rest (walk)
* 10 kb thrusters/side
* .2 mile run on an incline 3-4 degrees (around 2:30)
30 Seconds Active Rest (walk)
* 10-12 inverted rows
* .2 mile run on an incline 3-4 degrees (this one just try keeping under 2:40)
30 Seconds Active Rest (walk)
* 25-30 kb swings
* .2 mile run on an incline 3-4 degrees (this one? pick a number between 2:30 and 2:40)

2 Minutes Active Rest (walk)

5 minutes on the bike @ 60% maximum
5 minutes rowing @ 60% maximum

_________________________________________________________

#3

The Deck is Stacked Against You

- Get a deck of cards
- Shuffle
- Do not discard Jokers...they are your endurance friends!
- Discard 7's, 10's and Kings
- Set the timer for 25 minutes
- Start dealing

Spades = Jump Squats
Clubs = Jump Pull ups
Hearts = Burpee Pushups
Diamonds = Jump Rope Reps (drawing a 4 means 40 skips with this exercise)
Jokers = 50 kb swings

It is important to note that you will draw the same exercise a number of times in a row...usually Burpees. You may get lucky though and draw Diamonds a few times in a row too. Enjoy!

ps. do the 10 minute run/bike combo at the end on this one also

One final note:

These three workouts are difficult. Too difficult for you? No, but they will push you and test you and force every bit of O2 out of your muscles...that is the goal within the goal. You may have to modify what I've put up here but...modify somewhere in the middle. Look at what I've suggested, see what you 'believe you can do', and come up with something in the middle.

For instance:

Stack the Deck call for 10 burpees and you feel like you only have 5 in you, do 7 instead of the 10. Push beyond what you think you can do...doing that will ensure success.

One final final note:

Lightning Intervals 2x/week. I only see one problem with these, the length of rest between each Interval. Shoot for 45-60 seconds of high intensity then limit the Active Rest phase to 60-75 seconds max. By cutting down rest, we force our bodies to adapt quicker and replenish Oxygen faster...we learn to become more efficient.

Good Luck!

Gotta Pick Just One

2009-09-02T10:11:00.000-05:00

Gotta Pick Just One

OPTION A

Pulse pyramid MKII
Perform as you did earlier in the program but for 45 seconds each with 45 seconds rest at the end of each round.

Snatches or swings
Snatches or swings, Thruster
Snatches or swings, Thruster, Burpees
Snatches or swings, Thruster, Burpees, Inverted bodyweight row
Snatches or swings, Thruster, Burpees, Inverted bodyweight row, Push up
Snatches or swings, Thruster, Burpees, Inverted bodyweight row, Push up, Jump rope
Thruster, Burpees, Inverted bodyweight row, Push up, Jump rope
Burpees, Inverted bodyweight row, Push up, Jump rope
Inverted bodyweight row, Push up, Jump rope
Push up, Jump rope
Jump rope

Rest
Then….
Run 2 miles as fast as possible

OPTION B

Boxer’s Dream MK II

Set your timer for 3 minutes then perform the 5 exercises as fast as possible.

Jump rope for any remaining time of the 3 minutes.

*10 renegade rows with push up on weights 5 e/s
*10 burpee ups (burpee with pull up)
*0.1 mile sprint (may be done as a shuttle run)
Skip out the 3 minutes

5 rounds, 1 minute rest between rounds

Then…..

30 swings 25 secs Jump rope
30 swings 25 secs Jump rope
25 swings 15 secs Jump rope
25 swings 15 secs Jump rope
20 swings 10 secs Jump rope
20 swings 10 secs Jump rope

First half may be performed with dumbbells or kettlebells

?????????????????????!!!!!!!!!!!!!!!!!!

CHECK THIS SH*T OUT FROM WEEK 9 OF INTENSE CONDITIONING

500
Perform the following exercises in any order or combinations you like until all 500 have been completed.

100 burpees
100 push ups
100 bodyweight squats
100 inverted rows
100 split jumps

Then…run at 75-80% until total training time reaches 40 minutes

OR HOW ABOUT THIS?

Challenge 1000

Perform the following circuit with one kettlebell.

20 snatches (10 each side)
40 swings
20 push presses (10 each side)
20 split rows (10 each side)
40 mountain climbers
20 push ups
40 rope jumps

4 rounds then 200 reps made up of what you want except the jump rope!

I'd be pretty damn pissed if I heard....

2009-07-24T12:06:00.001-05:00

"The words still linger in my head, "If I looked like you after as long as you've been working out, I'd be ashamed of myself". Although I heard those words just a few short months ago, they still smolder beneath everything that pushes me forward. On this blog, I talk about a lot of things...mostly my workouts and some borderline genius comedic gems, rarely do I talk about the shit that matters deep down inside. Come, take a walk and have a glimpse of what pushes me. Maybe you will find what ignites your flame as well." - from How Intense is the Flame

Andy's Response:

Mike,

I'd be pretty damn pissed if I heard your opening line also.

But focussing on the positive, you've made great inroads toward a healthier lifestyle and clearly you have a following to keep you honest.

I 100% agree with focussing on the positive. Dealing with fat loss, strength and muscle gain is all about the positive. However, using negative emotion like a lazer pointed at each rep of each exercise is also oh-so-stinkin' beneficial. As much as I loath a negative snipe/quip/comment....I embrace them as ammo for my workouts.

Personally, I needed a kick in the ass. I knew where I wanted to go, and thought I was doing the right things to get to my destination....I was wrong, off-base, and really heading nowhere. I was merely treading water.

Here's a pic from February of this year. Two years and 1 month into my "training phase". Since I don't have a 2 1/2 year old pic readily available, this is my 'before' pic.

Stats that matter:
Weight 219
Height 6ft 2in
Bodyfat 17%
Waist (pants size) Squeezing into 34s
Shirt XL
Lean Mass 182lbs
Fat Mass 37lbs

Below is a pic from today. Four months ago I started eating Primal and doing a program called FLAB (Fatloss Action Blueprint) by Jon LeTocq. The program is all about intense conditioning via bodyweight/dumbbell/kettlebell circuits for reps and time...it's intensity defined. I'm not a professional Primal Eatery expert but I eat meat, stay away from carbs as best as I can, and look for good fats to replace the carbs.

Stats that matter:
Weight 205
Height 6ft 2in
Bodyfat 11.3%
Waist (pants size) Comfortably fitting into 33s
Shirt L
Lean Mass 182lbs
Fat Mass 23lbs

This is now my new starting point...and I'm not embarrassed by how far I've come in the last 4 months! I challenge anyone to kick more ass than I do when I'm working out...if they do, I'll work harder (and probably with them) until I am kicking their ass at the gym.

Ocho Ouchie

2009-07-17T12:24:00.000-05:00

This is a variation of JLT's Advanced DB Complex. I added a few exercises, removed one set, and combined set 5 with the jump rope circuit. Let me know how long it took! FYI, this complex actually left me sore for the first time in quite a while. I'm not sure what exercise did it, probably a combo of everything. Have fun.

Complex (I used a 45lb db for each exercise). Sunday I may use KB's instead..why not?

Do this Circuit 4x then do the circuit below it 1x
8 Snatches each arm
8 Deadlifts each arm
8 Split Rows each side
8 Goblet Squats
8 DB Swings each arm
8 Pushups...slow and deliberate
8 Inverted Rows
8 DB standing bicep curls each arm (I used 35lb dbs on this one)
8 Chinups
Repeat 4 times

Do this below only one time

Set #5
100 Jump Rope reps
8 Snatches each arm
100 Jump Rope reps
8 Deadlifts each arm
8 Split Rows each side
100 Jump Rope reps
8 Goblet Squats
8 DB Swings each arm
8 Pushups...slow and deliberate
100 Jump Rope reps
8 Inverted Rows
8 DB standing bicep curls each arm
100 Jump Rope reps
8 Chinups

10 minute bike/run (I prefer to run) @ 60% max

Potential Changes to KB555v3.0

2009-07-13T11:03:00.000-05:00

* 200 KB Swings (55lb KB)
* 45 Chinups or Inverted Rows (Alternate Exercise)
* 50/side Plyometric Split Squats
* 25 Burpees
* 100 Prisoner Squats
* 50 Stability Ball Roll outs
* 100 BW Squats
* 25 Burpees
* 105 Pushups
* 1 minute Plank Hold (preferably with feet elevated and hands on med. ball)

700 Reps + 1 minute

I Forgot My Sheet

2009-07-10T12:55:00.000-05:00

...with today's KB Advanced circuit, but I did have records of the Intermediate. All you have to do is adjust on the fly. Here's what the workout was supposed to look like:

Circuit for Reps
objective: complete as many reps as possible in the time allowed and within the 3 Circuit framework

* 2 Minutes - Snatches
* 1 Minute - Thrusters
* 1 Minute - Jump Squats
* 1 Minute - Burpees
* 1 Minute - Swings

***Add 10 minutes of running @ 60% at the end of the session***

Had I remembered my sheet, the above would've been a good one. Instead I did this one:

* 1 Minutes - Swings (37,39,40) reps per minute
* 1 Minute - Push Press (24,28,30)
* 1 Minute - Squats (26,30,33)
* 1 Minute - Pushups on KB (25,36,45) started off trying pace myself
* 1 Minute - Burpees (14,15,16)
* 1 Minute - Snatches (18,20,21)
* 1 Minute - Jump Rope (145,153,150)
1 minute rest after each set (I caught a few breather during the circuit too)

Total reps: 892
Kettlebell used was a NOOB...I just like saying noob

Quick mini-circuit:
*Flat Press (65lb dbs) x 8
*DB Curls (40lb) x 6/side
*Skull Crushers (80lb EZ bar) x 8
repeat for two sets...no rest

10 minute jog: 1.22 miles (.01 short of last time, but I was spent! The goal is 1.25 miles...I will get there)

Don't Do This At Home (if you live in Spain)

2009-07-08T10:43:00.000-05:00

Below are 4 different Beginner BW Circuits..let me know how they go and when you need some more. I recommend doing 2-3 per week. You could even sneak in a lightning interval session 1-2x per week too. What's a Lightning Interval? I'm glad you asked....

Lightning Intervals are really High Intensity Intervals that are tweaked to the point of rude. When doing Craig Ballantyne's HIIT's, you run for 30/45/60 seconds followed by 90/75/60 seconds of active rests. Those HIIT's limit the intervals to a maximum of 6. LIT's are somewhat different.

Total of 9 LIT's
Each lasts 60 seconds
Each Active Rest is 90 seconds
Consider doing each interval at 70% of maximum (somewhere between jogging and sprinting)

Give them a shot!

---------------------------------------------

Pulse Pyramids (Beginner, yet not for the weak)

Always do some kind of a warm-up. I usually do something like the following (pick four):

* Bodyweight Squats (8-10)
* Forward Lunges (5-8 per side)
or
* Reverse Lunges (5-8 per side)
* Mountain Climbers (8-10 per leg)
* Push ups (beg. pushups allowed..knees 8-10)
* Jump Rope (25-50 reps)
* Plank (30 seconds)
* Jumping Jacks (20-25)

Pick four of the above and run through 2x without resting

Pulse Pyramids. Slightly evil and deranged, but a fantastic circuit that will leave you breathless and begging for it to be over and done.

Do each exercise of the circuit for 30 seconds

*Split squat (30 secs rest)
*Split squat, Bodyweight squat (30 secs rest)
*Split squat, Bodyweight squat, Push up (30 secs rest)
*Split squat, Bodyweight squat, Push up, Skipping (30 secs rest)
*Bodyweight squat, Push up, Skipping (30 secs rest)
*Push up, Skipping (30 secs rest)
*Skipping (30 secs rest)

Take a break for a few minutes then, go for a jog...no less than 10 minutes, no more than 20 minutes @ 60% of maximum. Do not, I repeat, do not eat anything for one hour. See reasoning below...it's all theory.

From The Fitness Black Book: Increase Natural HGJ Without Injections, Sprays or Pills.

"Wait one hour before consuming your post workout meal
The last thing you want to do after working hard to release HGH is kill it with a big release of insulin. A shake right after working out will stop the fat releasing actions of HGH. It won't make a huge difference, since the workout will contribute to a calorie deficit…but why not stack all the odds in your favor? Here is an article I wrote on this subject: Post Workout Shakes? Not If Fat Loss is Your Goal!"

__________________________________________

Another few circuits for those from Spain who were possibly bored with Pulse Pyramids.....

Circuit For Time No.1
* 30 mountain climbers
* 50 skips
* 20 bodyweight squats
* 50 skips or 250m row
* 10 push ups
* 50 skips or 250m row
Repeat Circuit for a total of 3 rounds...keep track of your time. Rest...but remember that it counts in your total time taken for the circuit.

10 minute run @ 60% of maximum ability

__________________________________________

Maximum Rounds in 20 minutes

*5 Split squats (each leg)
*10 Push up
*10 Bodyweight squat
*50 Skips

Kinda looks easy on paper huh? Make a goal..I did 8 sets of the Intermediate (has one more exercise, I think it was Burpees)

10 minute run @ 60% of maximum ability

__________________________________________

And for the finale...

Complex

*6 Split squat (each leg)
*6 Bodyweight squat
*6 Push up
*6 Mountain climber (each leg)
*30 sec Plank
1 minute rest between sets

Total of 4 Sets

Jump Rope Mini Circuit done after above circuit

5 Sets done for 60 seconds each (ideally...work your way up to it if nec.)
30 seconds rest between each set

10 minute jog @ 60% of maximum

Bodyweight Workout I Created for TT

2009-07-07T12:24:00.000-05:00

Turbulence Training Customer Update

Brought to you by Craig Ballantyne &
http://www.UpgradeTT.com
===============================================

Hey Mike,

Did you try this week's TT Member's Challenge Workout?

I did this workout in my hotel room in London, England on Saturday
morning. It was tough, but perfect for a busy day when all I had was
20 minutes to exercise before heading off to a rugby game.

I hope you take this TT Challenge...and you still have until
Thursday to post your score on the forum.

Here's the workout (always do a warm-up as well, of course!):

The Nutbag Bodyweight Challenge Workout

1) Prisoner Squats - 20
2) Jumping Jacks - 50
3) Cross-body Mountain Climbers - 10/side
4) Bulgarian Split Squats - 10/side
5) Narrow Pushups - 20 (Hands SHOULDER-WIDTH Apart)
6) Jackknife (feet on ball, hands on ground) - 10
7) Burpees - 10

Rules:
a) Repeat again and again and again (if you can)
b) 20 minute time limit
c) each rep is 1 Point

I substituted Squat Thrusts for the Jackknife, since I didn't have
a ball in my room.

Burn bodyfat with your bodyweight,

Craig Ballantyne, CSCS, MS

___________________________________________________

To kick this one up a few notches add the following

10 minute jog @ 60% maximum effort

or

Jump rope circuit...
5 sets 30 seconds jumping, 30 seconds rest (eventually increase to 1 minute jumping and 30 seconds rest)

If you are vacationing from out of the country, go buy a jump rope...they're fairly inexpensive...or buy a good one and use it in Spain (if that's where you're from)

Intervals for speed?

2009-06-11T15:29:00.000-05:00

Just another Thursday interval session to look forward to...not. Once again, it was time to re-invent/change something that works so well without my modifications. For some reason I have the mindset of, "if you don't change it up, you won't move forward". And once again, I changed it up.

Lightning Intervals:

(1 minute on, 1 minute Active rest, 90 sec AR before upping speed..both with 1 degree of incline)
9.5 mph
9.5 mph
9.5 mph
90 second active rest @ 3.5mph
10.0 mph
10.0 mph
10.0 mph
90 second active rest
10.5 mph
10.5 mph
10.5 mph
90 second active rest
10.0 mph
10.0 mph
10.0 mph
60 second cool-down

This cute little session took 25 minutes and pushed me to a distance of 2.9 miles. I was soaked. Hopefully it'll help with my attempt at a PR for the mile run on Sunday morning.

Early Advanced DB Circuit?

2009-06-10T08:59:00.000-05:00

As was to be expected, I forgot my Intermediate workout sheets at of all places, work. After about five minutes of digging at home last night, I realized there were only two options (three if you count taking a day off): redo an Int. BW session or do an Advanced session. Even though I opted for plan B, I definitely do not deserve a medal...maybe CPR, but not a medal.

Light warm up set: BW Squats (10x2), Push ups (10x2), Mountain Climbers

BW Circuit for time:
* DB Snatch 5/side (50lb db)
* Renegade Rows w/pushup 5/side (35lb db)
* Burpees w/pushups 10
* Jump Rope 100 Reps
Repeat for a total of 5 sets

20 minutes total (not including 1 minute rest after each circuit)

20 rep pull up circuit (5x4 30sec rest between sets)

10 minute run @ 6.5mph

done

Keep the Cardio Interesting...Day 36 of Fat Loss

2009-06-09T12:30:00.001-05:00

This morning I forwent the usual mini bodyweight circuit warm up and hopped onto an Eliptical trainer for 10 minutes. Allen (workout amigo from the last gym) was there and I hadn't seen him for a year...we chatted as I warmed up. As I was on mind-numbing cardio machine, I let my mind wander into the thought of, "how can I vary the Lightning Interval today?". With a treadmill, you only have a few variables to play with: speed, time, and angle of elevation (incline). Over the last 5 weeks of this program I've done the following:

* 1 minute high intensity no incline - 2 minute active rests (recommended for this program)
* 1 minute high intensity 1/2 degree incline...raising speed each interval - 2 min AR

* 1 minute high intensity 1 degree incline...raising speed and incline every interval - 2 min AR

* 1 minute high intensity 1 degree incline...raising speed and incline every interval - 90 sec AR

Today I decided to change it up even more
- 1 minute high intensity intervals with 1 minute active rests

* 9.0mph 1 degree incline
* 9.5mph 1 degree incline
* 10.0mph 1 degree incline
* 9.0mph 2 degree incline
* 9.5mph 2 degree incline
* 10.0mph 2 degree incline
* 9.0mph 3 degree incline
* 9.5mph 3 degree incline
* 10.0mph 3 degree incline
* 9.0mph 4 degree incline
* 9.5mph 4 degree incline
* 10.0mph 4 degree incline

Total of 12 LIT's in 25 minutes and I was groaning during the last 3

later

MikeZ