My workout over the weekend? Abso-frickin-lutely NOTHING!
Why?
Because I got crazy sick Friday afternoon and I NEVER get sick, but when I do I become an instant weenie. Complete and total weenie. I feel like the world is ending.
It was not fun, and my daughter ended up being sick as well, and even though I was “better” Saturday and a lot better yesterday, I skipped the weekend workout to replenish the energy.
So what I’m going to share is the workout I did last Thursday.
It was fun. It was a bit different than usual. I stepped back in time a little bit, while mixing in some of the nuts and berries of my current workout philosophy to create one hell of a burning workout.
Here’s the rundown…
10-Minute Workout #1:
1A) DB Chest Press - 15 reps
1B) Wide Stance Push-up - 10 reps
1C) Bicep Curl - 10 reps
10-Minute Workout #2:
2A) DB Row - 15 reps/arm
2B) Inverted Row - 10 reps
2C) 1-Arm Triceps Pressdown - 10 reps/arm
5-Minute “Burner”
3A) Push-up Pulse - 15 reps
3B) Rear Fly - 15 reps
3C) Burpee - 8 reps
I just felt like beating the hell out of my chest and back, so that’s how the workouts were put together.
Was it smart? I don’t know and frankly i don’t care. It was a fun workout. It’s not something I will do often because I don’t generally think it necessary (or smart) to pair those exercises the way they were. The chest press makes the push-ups weak and vice versa, but the differing rep schemes made it “okay,” but I’m still a bigger believer (generally speaking) in maximizing the exercise by not placing competing exercises back-to-back…even though that’s exactly what I did :)
The final 5-minute Burner was a peach because my chest, shoulders, triceps and upper back were already blitzed and then i added 2 high-rep exercises to make ‘em even more famished.
The burpees…well, they’re just sadistic.
It felt good though. I felt awesome when it was all over. I went for a walk with the kids that afternoon which was a nice way to end the day (Andrea was working otherwise she would’ve been there too…).
I’m kind of enjoying the way my workouts are going right now. I have an overall sense of what I want the week to look like, but no real set-in plan. Some say that’s stupid, I say it’s kind of freeing. It’s not something I normally do, and really don’t recommend, but I’ve been doing this for a while and think I’ll be okay.
Now if I can just kick the damn caffeine…
later tater,
ed
We had a pretty interesting weekend. It started off innocently enough with my traveling to the State Track Tournament to watch my niece run in the 4x100 relay.
It was fun…I hate track, but that’s because I suck at running and always have - but she did great.
It quickly turned sour when I got home because Nolan barfed on me as were getting ready to go to dinner. He then barfed again about 20 minutes later. He did it one final time as Andrea was getting him ready for bed.
It’s never fun to have a sick kid, but one that barfs on both parents is really about as un-fun as you can get.
He’s fine, just a bug, but it made for an exhausting weekend.
Needless to say my workout yesterday was pretty spirited. I was ready to do some work and get rid of some frustrations and this workout did the trick.
I did one of my Fusion Conditioning workouts that I’ve come to love. I’ve put them in my Fit Parent Force Monthly workouts a couple times and clients love them as well.
Here’s what I did…
5-Minute Circuit #1:
1A) Burpee - 8 reps
1B) Jumping Jack - 50 reps
I did that non-stop for 5 minutes…no breaks, nothing. Just constant work.
10-Minute Circuit Workout:
2A) Dips - 12 reps
2B) Chin-up - 8 reps
2C) KB Swing - 15 reps
2D) Hand Stand Push-up - 6 reps
I had to rest a little bit, if for no other reason than to get my bearings after doing the hand-stand push-ups, which are awesome if you can do them.
After 10 minutes, I moved on and did that 5-minute circuit again. All told it was 20 minutes of pure, sweat-dripping awesomeness.
It felt GREAT, made me work, got me shaky and even a bit nauseous, but that was because of the hand-stands. I’m not used to doing so many sets and think I was a little shaky going in, which only compounded the nausea. It was all good though.
Give that puppy a go sometime.
My workout for today is going to be a Bodyweight Cardio workout consisting of more Burpees, Touch & Hops, different explosive push-up variations and some Jump Split Squats.
Good times!
laters,
ed
So I did something yesterday i don’t normally do and that’s do a resistance workout 3 days in a row.
Why did I do it?
No idea. Just felt ‘the flow’ so I did it.
Ordinarily I would do a bodyweight cardio/fusion conditioning workout, but I felt like doing something else…and my chest and upper back are mega sore today, which is always a nice feeling :)
I primarily focused on doing chest/back in a pressing and vertical pull since the day before I did dips and rows (which are opposite movements) along with some extra emphasis on the upper back at the end…and some burpees!
Here’s the rundown…
10-Minute Workout #1:
1A) DB Chest Press w/SLOW negative - 8 reps
1B) Chin-up - 6 reps
1C) 1-Arm KB Front Squat - 6 reps each arm
10-Minute Workout #2:
2A) Close Grip Decline Push-up - 10 reps
2B) Neutral Grip Pulldown - 8 reps
2C) Battling Ropes - 30 reps
I was feeling pretty good after those two circuits, so continued on with a little upper back/bicep work for a couple high rep sets.
3A) DB Bicep Curl - 15 reps
3B) DB Rear Fly - 15 reps
3C) Shrug - 15 reps
I did two sets of that little devilish circuit and finished up with this little gem…
4A) Jumping Jack - 50 reps
4B) Burpees - 10 reps
I did that for 4 sets non-stop and it sucked was awesome. I really, really limited rest throughout the whole workout which isn’t always smart if you’re concerned with overall strength gains or muscle gain, but I’m not. Right now I’m working just to work. Pushing, pushing, pushing and it feels awesome.
I’ll increase the rest periods next fall when I’ll try to gain a little weight, but not now…not when summer is coming!
talk soon!
ed
Great workout today, did a little tweaking and experimenting and overall was awesome. I’m diggin’ these new tweaks.
I haven’t done a decent workout since last Wednesday and that’s royally sucked giant dinosaur dong.
I haven’t been lazy, and I haven’t been tortured.
It just didn’t happen. Andrea went out to Syracuse, NY last Thursday which meant I was all alone with the kids until late Sunday afternoon. It’s no biggie…they’re my kids after all, but by the time the kids went to bed I didn’t want to train, or a better statement would be that i had a ton of other work to do after the kids went to bed and the workout had to come second - if at all.
No biggie. I’m fine going a few days without a workout. Actually it’s sometimes freeing if you know you can’t and accept the fact you can’t train. It’s one of the reasons I love fasting so much. It’s freeing not to think about food for a day. It’s almost meditative.
Today I was back at it and rather than doing my normal 10-minute workouts, I did the first group for 10 minutes, then the next two for 5 minutes each. I took a bit of rest in that first group, but the second and third groups were constant activity - no rest whatsoever and it was awesome.
I wanted to only do 3 exercises per group and wanted to get as much done possible in that group of time, but i also wanted to do a bit more in the exercise department but didn’t want to drag things out any longer than necessary. More does NOT necessarily equal better.
Here’s the rundown:
10 Minute Workout:
1A) Dips - 12 reps
1B) KB Clean & Squat - 6 reps right arm, then 6 reps left arm
1C) Jumping Jack - 50 reps
I did that circuit as many times possible in 10 minutes, then moved on to…
5 Minute Workout #1:
2A) Jungle Gym XT Feet Elevated Inverted Row - 12 reps
2B) Decline Close Grip Push-up - 15 reps
2C) Jumping Jack - 50 reps
5 Minute Workout #2:
3A) Chin-up - 6 reps
3B) KB Push Press - 10 reps each arm
3C) Jumping Jack - 50 reps
That was a hell of a lot of jumping jacks. Why jumping jacks? I just kinda like ‘em, plus they don’t expend as much energy as something like a Burpee, which means i retain strength for the “big” exercises.
Good times. I even finished off with a couple high rep sets of arms exercises just for the pump.
Love the pump!
As I’m writing this I can’t help but feel I’ve done, and given you, this workout before. If that’s so it’s not on purpose…I really did write this one this morning :)
later tater,
ed
I wanted to touch on something before I share today’s workout with you.
There are two things I constantly harp on my clients on; fast up/slow down and Push.
You have to push yourself.
You have to go beyond what you think you can do.
You have to reach, even if it’s just a step beyond what you think you can handle.
You’re doing that damn workout for a reason, right?
The reason I mention this so often in my training sessions is that it’s too easy to get comfortable and “just want to get it done.”
That thought process leads to shitty results, and shitty results lead to anger and frustration.
There’s no need to be angry, frustrated or have shitty results…
…If you PUSH.
Like I said, that push doesn’t have to be crazy. Just go a step or two beyond your comfort zone.
If you’re doing push-ups, do a few reps of a really difficult variation - this is relative to the person.
If you’re doing Chin-ups, do your first two reps really, really slow - it’s hard as hell.
If you’re doing Burpees, jump as high as you can for a few reps rather than just counting down until you’re done.
Step up the weight by just 5 pounds and FEEL that feeling.
Push out a couple extra reps and bask in the joy of fatigue.
Let the endorphins flood your body and bring you that “Workout Joy.”
Push!
Cool?
Alright, let’s get on with today’s workout.
Most of my warm-up involved foam rolling and bodyweight squats. I was still warmed up from training sessions, but my legs were crazy sore from yesterday (SQUATS!!) so the foam rolling and extra bodyweight squats helped get ‘em ready.
And if you’re foam rolling, don’t forget about your calves. Roll from the ankle up to the top of the calf (careful around the back of your knee). Folks usually only do the “meat” and forget about their little ol’ calves.
Group #1 - 7 minutes
1A) Jungle Gym XT Chin-up - 6 reps
1B) Walking Push-up - 10 reps (I grabbed a pair of 15 pound dumbbells, put my hands in ‘em and then did a push-up, walked my hands, and feet, up a step, did another push-up, etc. for a total of 10 reps and about 12 feet traveled. If you want to make it tougher, put your feet on some sliders
1C) Pistol (1-leg squat) - 5 reps/leg
Group #2 - 7 minutes
2A) Chin-up - 8 reps with a s-l-o-w negative
2B) Standing Chest Press - 10 reps
2C) Push-up Pulse - 15 reps (nearly fell on the floor!)
Group #3 - 5 minutes
3A) Medicine Ball Touch & Hop - 15 reps
3B) Lateral Raise - 15 reps
3C) Triceps Extension - 15 reps
Group #4 - 2 sets
4A) Power Wheel Pike Walk - AMAP
For this one I put my feet in the Power Wheel, proceeded into a normal Pike, but rather than extending my feet back, I walked my hands forward while trying to keep my feet (and wheel) in the same position. Then when I was flattened out again I would go into another Pike.
I did as many as I could, which by this point wasn’t many. That exercise, when done properly, is absolutely killer on the abs and shoulders. The amount of core stability necessary is intense, but your shoulders are also going crazy.
Good times.
I had a pretty sweet workout today. Nothing major, just a mixture of bodyweight exercises, kettle bell shhhtuff and one lowly old dumbbell exercise.
I did 3 3-exercise circuits and finished up with a little butt-kicking Fusion Conditioning goodness.
I did the 3 circuits as many times possible in 5 minutes - no resting until the 5 minutes is up…none at all. Move boom, boom, boom from one to the next until 5 minutes is up…seriously, no resting.
I did the last little bit of Fusion Conditioning twice because I was spent and didn’t want to do the damn thing again.
Here’s the rundown for the First Group:
1A) Jungle Gym Push-up - 10 reps
1B) Chin-up - 8 reps
1C) Medicine Ball Touch & Hop - 10 reps
Second group:
2A) Jungle Gym Inverted Row w/Feet Elevated - 8 reps
2B) Squat w/KB Press - 8 reps/arm
2C) KB Swing - 15 reps
Third Group:
3A) KB Clean - 10 reps/arm
3B) Squat w/High Pull - 12 reps
3C) Close Grip Push-up - 10 reps
Good times.
Then, I moved on with the Fusion Conditioning, and as I said before, only did it twice:
4A) Jumping Jack - 50 reps
4B) Sledge Hammer - 20 reps/side
4C) Ropes - 30 seconds
4D) Jumping Jack - 50 reps
Don’t knock the jumping jacks. When put into a program like this, especially at the end, they’re killers. They’re the right combination of “difficult enough” without making the two ‘big exercises’ impossible. It kept my heart rate elevated the entire time, and ensured I worked my entire body, which felt awesome by the end.
This was a longer workout than I normally do and that’s just because. No other reason than ‘because.’ :)
Give it a whirl and enjoy the happy time feelings afterward.
For more goodness, check out my other blog at http://TheFitDadSays.com
later,
ed
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.
