Today’s workout was pretty sweet. I FINALLY bought a weighted vest because things like dips, chin-ups and push-ups are too easy, and this was my first chance to bust that puppy out.
First thoughts are that it’s a bit cumbersome and too “baggy” in that it flops around a bit too much, and I have it cinched up as tight as it goes…but it was still awesome.
I did a warm-up for about 7 minutes and then moved into…
Superset #1:
1) Dips (with vest) - 10 reps
2) Inverted Row on Jungle Gym XT (with vest) - 10 reps
I did 4 sets of that and moved on to…
Circuit #2:
2A) Push Press - 6 reps
2B) Chin-up - 10 reps
2C) Ropes - 30 seconds
Did 4 sets of that, and it kicked my butt. I finished up with a bit of “arms” work…
Circuit #3:
3A) DB Triceps Extension - 15 reps
3B) Lateral Raise - 15 reps
3C) Curl - 15 reps
I did 2 sets of that and was finito.
The diet today is going to be pretty routine.
I started the morning with my usual smoothie loaded with blueberries, flax, raspberries, protein powder and greens powder.
Snack was an apple and homemade protein bar.
Post-workout snack was trail mix
Lunch is going to be a big spinach/romaine salad with various nuts, boiled egg whites and sunflower seeds.
Beyond that I have no idea what I’ll be eating. I’m trying to do some type of produce load this week where I remove any and all processed foods and eat lots and lots and lots of fruits and veggies (especially berries and broccoli).
good times.
ed
By the way, if you want to know more about my workouts or my various programs, head to http://TheFitDadSays.com or http://www.FatLossToGo.com
I didn’t workout yesterday, hence the lack of a post. I had too much to do, not enough time to do it and wanted to spend some quality time with Maren. Because of this I spent a bit more time doing the workouts with my clients…nothing much, just something to keep the muscles firing.
I also fasted yesterday, which I love. It’s liberating not to think about food for 24 hours. If the thought freaks you out, or are worried about wrecking your metabolism, don’t worry. I used to think that way too until I was enlightened a number of years ago and am no longer an Obsessive Compulsive Eater (brilliant term by Brad Pilon).
Anywho, here’s today’s workout…
I did something stupid and did 10 Circuits of the following 3 exercises:
1A) Chin-up - 8 reps
1B) Dips - 10 reps
1C) Back Squat - 10 reps @ 180 pounds
Not that it wasn’t a good workout (it was), but it got boring. It did tell me that I need to step up and buy a real weighted vest because chin-ups and dips are too easy - even after doing 80 chins and 100 dips.
I then finished up with the following circuit:
1A) Face Pull
1B) Shrugs
1C) Lateral Raise
1D) Biceps Curl
I did 2 sets of 15 reps and felt great.
I’ll do some Bodyweight Fusion Conditioning at home this afternoon for “cardio.”
As of this moment, here’s my eatin’ schedule…
Breakfast - Homemade smoothie of blueberries, raspberries, ground flax seed, greens powder, protein powder
Snack - Almonds, cashews, raisins
Lunch - Big spinach salad with cashews, slivered almonds, broccoli and raspberries
Coolio.
later,
The Fit Dad (aka ed)
No eating today because it was a fast day. I’ve been fasting once per week for the better part of the past 3 years and love it. My good buddy Brad Pilon, who’s a nutrition genius, turned me on to it and if you want to learn more about his style and arguments for intermittent fasting, head to www.FatLossToGo.com/EatStopEat.html
To help alleviate any fears you have, you won’t lose your muscle, you won’t go catabolic and you won’t ruin your metabolism by fasting once per week…
As for today’s workout, here’s the rundown…
After my warm-up I did..
Group #1:
Inverted Row/Dips/Burpee. 4 sets of 10/12/12 I used the Jungle Gym XT for Inverted Rows.
Group #2:
Ring Dips/DB Row/Burpee (again!). 3 sets of 8/8/12. I used the Jungle Gym XT for the dips, which are awesome and wicked tough at the same time.
Group #3:
KB Swing/1-Arm Shoulder Press/Face Pull. 3 sets of 15/10/10. If you’ve never done Face Pulls, I suggest giving them a go. They’re great at working your upper back, which is avoided in most folks’ workout programs. Given I’m a trainer and massage therapist, I can safely say that most people’s upper backs are janked. Face Pulls help fix that jankiness.
Group #4:
Shrugs/Curls. 2 sets of 15. Not the best finisher, but to be totally honest I was spent and wanted to get out of the studio and head home to see my babies, plus i had like 50 emails to return.
I was excited for dinner tonight because we were heading to Omaha to eat at one of the restaurants that my aunt and uncle started and I hadn’t eaten there in years. There was going to be no watching what I ate - I was going to eat whatever I wanted and as much as I wanted and there would be no feelings of guilt :)
Before we get to that, let’s talk about the workout…
Did a pretty long warm-up because my hips were a bit tight.
Warm-up #2:
Push-up/Squat/Jumping Jack. Did 2 sets. 25 each for push-ups/squats and 50 each of Jumping Jacks.
Group #1:
Inverted Row/Incline DB Chest Press/KB Swing. Did 4 sets of 10/10/20. Did the Inverted Rows on my Jungle Gym XT…I love that thing!
Group #2:
DB Row/Jungle Gym Push-up/Knee Raise. Did 4 sets of 8/12/8. I went slow on the negatives for the Knee Raise and that was killer. Felt great, though.
Group #3:
Renegade Row/Split Squat/Upright Row. Did 2 sets of 15 reps each.
I finished up with a bit of conditioning with Jump Rope and Battling Ropes. Felt great overall and didn’t take long.
Breakfast was same as usual - homemade smoothie with lots of berries, some chia seeds, probiotics, magical green stuff and protein powder.
Morning and Afternoon snacks were the same. Apple and Trail mix.
Dinner was Mexican food! Started with lots and lots of cheese dip (awesome!!). Then had 2 tacos and rice. To be totally honest I didn’t eat much because I filled up so much on cheese dip. It was a family function so there was a lot of eating, drinking and talking which is exactly what I teach my clients to avoid because it’s so dangerous and easy to over consume. I didn’t care. I went in knowing and expecting to over-consume and it felt awesome. The good thing about living a fitness lifestyle is that even when you go into a situation like that - where you don’t care what or how much you eat - you come out of it not eating or drinking as much as many would expect because your body tells you to stop pretty early.
All in all a great day and great evening.
I’m not working out this weekend so will be back Monday with that day’s update.
