My Diary

Strength Training - 09/01/08

All weights in kilograms except where noted.

A Turkish Getup 2x5@8 (each side)

B One-Arm Swings 2x10@28 (each side)

C Core Push Press + Goblet Squats 1x3@24 1x7@50#, 2x10@50#

D KB Pullover 3x10@20

E1 Front Squat + High Pull 3x12@28(each side)
E2 Front Squat + Lateral Raise 1x12@8, 2x12@15# (each side)

F1 Pushups 3x13@BW (each side)
F2 Row 3x10@28 (each side)

A Turkish Getup - Not bad here - was disappointed in the leg work, but really it's a good deal better than when I started.

B One-Arm Swings - Yay for kettlebells for swings! That is all.

C Core Push Press + Goblet Squats - I tried this with the 24kg kb but it just was NOT happening, so I backed off to the 50# DB.

D KB Pullover - My substitution for the assisted pull-ups. Picked a weight that I could control and get a good range of motion from.

E1 Front Squat + High Pull - The right side seemed a bit wonky here, but it was otherwise ok.

E2 Front Squat + Lateral Raise - The 15# DB is much easier here than the 8kg kb.

F1 Push-ups - Added another, now it's time to concentrate on form/depth again.

F2 Rows - Again, surprisingly the right side felt a bit off, but otherwise it was ok.

Overall - Worked out at home in my basement, which I thought would be a cooler than it was. Much though I'd've preferred to relax, my conscience wouldn't let me, particularly after this weekend's liberal eating. Scale will definitely be up tomorrow, but now that the summer/seeing family is done for a bit, I can concentrate once again on losing some fat.
 
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Strength Training 09/03/08

All weights in pounds.

A Supersetx2 (20x40lb DB for presses and rows, 10x15lb DBs for Step-Ups)
A1 Incline DB Press (Right)
A2 Step-up (Right)
A3 DB Row (Right)
A4 Step-up (Alternating)
A5 Incline DB Press (Left)
A6 Step-up (Left)
A7 DB Row (Left)

B Flat Leg Throw 3x15

C Cable Core Press 2x20

D1 Single Arm Lat Pulldown 3x10
D2 Single Arm Cable Upright Row 3x10

E Lateral Walk/Slide Squats with Shoulder Press 2x12@15

F DB Kneeling Core Extension 3x10@10

G Single Leg Sit to Stand Opposite Arm Vertical 2x10@5

A Superset - Some good work here. I had picked the 40's but I think I could've gone to the 45's. Tim had originally asked for 15 reps, but since that was going to be easier than intended, he put on 5 more. Step-ups were ok, but a bit harder with the two 15lb dumbbells, as well as a tough spinning class the night before. The rows I did fine on - Tim commented that I had good range of motion on them too. This sort of work would've done a number on me before, but it wasn't too bad this time. Of course, I'm not doing full body stuff (squat + overhead press etc) but it's progress nonetheless.

B Flat Leg Throw - A new exercise for me. I've seen these done elsewhere, but have never tried them myself. I basically laid on the floor, and brought my legs up to Tim's hands and he pushed my legs down. The key here is not to let my legs touch the floor.

C Cable Core Press - Tim seems to like this one as it comes up in our workouts quite a lot. After doing the first two sets he had me try them on one leg, but that wasn't happening so we moved on.

D1 Single Arm Cable Upright Row - These felt iffy the first set, but after that I think I got used to them (and added weight for the other two sets).

D2 Single Arm Lat Pulldown - The weight Tim had picked seemed a bit high when I started but it was just manageable.

E Lateral Walk/Slide Squats with Shoulder Press - This is an extension of Tim's workout philosophy. The previous edition was, "Why stand when you can squat?". The addition is, "Why squat, when you can move around and squat?". The twist here is once you've done a squat+press (with the left arm) you take your left foot and swing it around so that you're facing in the opposite direction. Then do a squat+press (with the right arm) and take your right foot and swing it around so you're facing in the direction you were when you started. (It's a lot easier to do it than it is to describe it). My legs did reasonably well, but holding up those DBs for that long of a time proved challenging.

F DB Kneeling Core Extension - Who needs a fancy machine for back extensions? You kneel on a bench, holding dumbbells, and try to get them as close to the floor as possible. Then, keeping your arms extended, bring them up over your head at the same time you're kneeling up. Pretty challenging stuff.

G Single Leg Sit to Stand Opposite Arm Vertical - Can't do this one really, but I certainly tried my best. It's basically doing the last part of a turkish getup but from a seated position.

Overall - A good workout, with some new exercises put in to keep things interesting. Tim won't be here this weekend so we decided to get the session done today. While I didn't like waking up so early, I do like already having done my workout for the day.
 
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Strength Training - 09/06/08

All weights in kilograms except where noted.

A Turkish Getup 1x5@8, 1x5@12 (each side)

B One-Arm Swings 2x10@28 (each side)

C Core Push Press + Goblet Squats 3x10@50#

D KB Pullover 1x10@20, 2x10@24

E1 Front Squat + High Pull 3x12@28(each side)
E2 Front Squat + Lateral Raise 3x12@15# (each side)

F1 Pushups 3x13@BW (each side)
F2 Row 3x10@28 (each side)

A Turkish Getup - In copying my workout I found that I had listed doing this with a 16kg kb - this was a mistake, as I've always used the 8kg kb until now. Still, a nice advance using the 12kg kb - that 16 will come.

B One-Arm Swings - These felt surprisingly good today. But I lost my concentration in the first set on the left arm and had to reset. Still, I'm happy with the performance.

C Core Push Press + Goblet Squats - For whatever reason this kicked my ass metabolically today. Strength was a bit iffy too. But I got through them.

D KB Pullover - Felt more confident here, so I did the first set at 20, then the second at 24. I use two hands simply because it's quicker to do so, and I'd be using two hands when doing the pullup for which this exercise is the substitute.

E1 Front Squat + High Pull - For whatever reason the left side feels better than the right, which is unusual considering how dominant my right side is.

E2 Front Squat + Lateral Raise - Still trying on these - I can feel my body shift to get the weight up, which means I continue to remain at 15#.

F1 Push-ups - These were tough - the last one of the last set was all about wanting to finish.

F2 Rows - As in E1, the left side proved superior again. Not sure why.

Overall - It's funny how we humans avoid the very thing that will make us feel better. After dodging this workout all day today, preferring just to relax. This did not help my mood however, as I just grew more curmudgeonly as the day wore on, til finally around 9:30pm I made up my mind to just get it done. And I'm so glad I did as I feel so much better.
 
Strength Training - 09/10/08

All weights in pounds.

A Turkish Getup 2x5@25 (each side)

B One-Arm Swings 2x10@60 (each side)

C Core Push Press + Goblet Squats 3x10@50
D Assisted Pull-up 3x10@-160

E1 Front Squat + High Pull 3x12@60 (each side)
E2 Front Squat + Lateral Raise 3x12@15 (each side)

F1 Pushups 3x13@BW (each side)
F2 Row 3x10@60 (each side)

A Turkish Getup - Officially moved up in weight here, now that I am feeling more comfortable with the technique.

B One-Arm Swings - KB > DB. Nuff said.

C Core Push Press + Goblet Squats - I think this is the most difficult/metabolically expensive exercise in the workout, and I'm always glad to get it done.

D Assisted Pull-up - Backed off here, since I hadn't done any pull-ups (just pullovers) in a while. And glad I did.

E1 Front Squat + High Pull - Need to concentrate on getting to a full standing position on these, but otherwise these are going well.

E2 Front Squat + Lateral Raise - Doing better here too, not as much body english if at all.

F1 Push-ups - 13... But only just barely... just... barely...

F2 Rows - Challenging but not as much as before.

Overall - Back to form here. Worked out in the corporate gym for the first time in what seems like a while. Did well I thought too.
 
Strength Training - 09/12/08

All weights in pounds.

A Power Clean & Press - 3x8@35

B Single arm lat pulldown - 3x8@55

C Step-ups - 2x10@20 (one 20lb db held on side opposite working leg)

D [B}Push-ups[/B] - 1x20@10, 1x15@10, 1x10@10

E Seated cable row - 3x10, 1xAMRAP

F Plank Variations - 3 sets to failure

A Power Clean & Press - These felt like I could've gone to 40, but that was iffier as I got sets 2 and 3.

B Single arm lat pulldown - A return to a classic, this time not supersetted.

C Step-ups - Tim says I'm doing these 100% better than when I started. Still need to watch for push off from the non-working foot. I credit my most recent progress here with doing the TGUs in my regular workout.

D Push-ups - This is the first time ever that I've used any kind of weight on a push-up with the exception of the 5lb dbs used in the T-pushup for NROL. I wish I could've done more, but it is what it is.

E Seated cable row - I think Tim felt that the weights I'd done in the first three sets were a little light so he had me do a set with light weight to failure.

F Plank Variations - Doing these at the end of a workout, AND not having done them in a while can only mean one thing... embracing the suckitude. Still, I was able to do a 2 point plank on each side (e.g., left arm up and out, a T plank (think T-pushup, but holding while in the T), and one with either arm out to the side. There were a few others too (we'd switch during the set, the set ending when I collapsed to the floor lol), but those were the ones I remember.

Overall - A good workout, and a change in that these were all straight sets. Though the planks were tougher than I'd've liked, I still was able to do the 2 point stuff pretty well - and that is progress.
 
Spinning Orientation - 09/13/08

Completed Spinning Orientation today, a 9 hour seminar for those who wish to become certified instructors. 6.5 of those 9 were spent in the classroom, talking about coaching, class profiles, music etc. At around 11am we went into the spinning room to learn bike setup, and the various moves and how to do them properly. Lunch, then more classroom training (as described above) continued. Then at the end of the day the master instructor took us on an hour ride, with 15 minutes in the endurance zone, 15 minutes in the strength zone and 15 minutes of intervals. She added a sprint right at the end. Although I was kind of dreading the class in a way, my fears proved to be totally unfounded. Sherri (the M.I.) was great, as were the other people in the class. As it is now, Spinning considers me able to design and teach classes, so I can teach at any Spinning facility. I won't be certified however, until I complete the online assessment, which I understand will be in at least 2 weeks, possibly a little longer.
 
Certified Spinning Instructor - 09/14/08

I took the online assessment just now and passed it, so I'm now a certified instructor. I'll be getting my card in a few weeks. :)
 
Strength Training - 09/15/08

All weights in pounds.

A Turkish Getup TBD

B One-Arm Swings 2x10@60 (each side)

C Core Push Press + Goblet Squats 3x10@50
D Assisted Pull-up 3x10@-160

E1 Front Squat + High Pull 3x12@60 (each side)
E2 Front Squat + Lateral Raise 3x12@15 (each side)

F1 Pushups 3x14@BW (each side)
F2 Row 3x10@60 (each side)

A Turkish Getup - Got to the gym late, so had to sacrifice these as 1) they're actually optional for the workout and 2) they take sooo dang long. I hope to get them in when I get home tonight.

B One-Arm Swings - These felt a bit weird without the TGUs ahead of them.

C Core Push Press + Goblet Squats - Even though I am getting used to the weight this exercise still kicks my butt metabolically.

D Assisted Pull-up - Still at -160, but a better -160 than last time.

E1 Front Squat + High Pull - These went pretty well today.

E2 Front Squat + Lateral Raise - Improvement here in being able to handle the weight.

F1 Push-ups - 14... yay!

F2 Rows - Tough getting started with these for some reason but after the first set I was ok.

Overall - A good workout. Since I think that the TGU and swings are better as kettlebell exercises, I might do them at home on days when I'm due for weight training.
 
Spinning

A good class today (no I didn't teach it) as I've started applying what I learned in the orientation to my workouts on the bike. Things like, not cranking up the resistance too high so as to maintain cadence within the desired range, concentrating more on the sweep than the downstroke, and breathing in through the nose and out through the mouth.

I check the spinning.com site daily just to be sure it still says "Certified" lol. Can't wait to get my card in the mail.
 
hell yes, Stingo!!

Spinning is great. Where do you plan on teaching these classes? You're gonna be a mad man in a short while with the spinning and the kettlebells.
 
FunctionalTrain said:
hell yes, Stingo!!

Spinning is great. Where do you plan on teaching these classes? You're gonna be a mad man in a short while with the spinning and the kettlebells.
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Thanks! Probably not until I get my CPR cert, and even then I'd have to talk to the woman that runs the gym I work out at to see if she'd let me try. The news isn't generally announced yet, as I'm waiting to get my card before I start telling people.
 
Strength Training - 09/17/08

All weights in pounds.

A Turkish Getup 2x5@25 (each side)

B One-Arm Swings 2x10@60 (each side)

C Core Push Press + Goblet Squats 3x10@52.5
D Assisted Pull-up 3x10@-145

E1 Front Squat + High Pull 3x12@62.25 (each side)
E2 Front Squat + Lateral Raise 3x12@17.5 (each side)

F1 Pushups 3x14@BW (each side)
F2 Row 3x10@62.5 (each side)

A Turkish Getup - Got these back into the workout again, and can see that the getting up from the floor (from lying down) needs work.

B One-Arm Swings - These felt much better with the TGUs done first as a warmup. In retrospect, I probably should've added the platemates here too but it didn't occur to me until now.

C Core Push Press + Goblet Squats - Stuck a couple of 1.25 lb platemates on here and really had to coach myself to get through the last set.

D Assisted Pull-up - -145 today - seems my back is waking up to this exercise again.

E1 Front Squat + High Pull - Again, +2.5lbs here too added a little more into the mix.

E2 Front Squat + Lateral Raise - +2.5lbs on 15lbs is whole lot different than it is on 60... I was wondering if I should drop back for the latter sets, but I was able to get through them without too much body english.

F1 Push-ups - 14, yes, but I hit the deck just after the last rep of the last set. I'd like to think that that was due to a smaller rest period.

F2 Rows - This was really awkward on the left side for about the first 1.5 sets for some reason. Still, got through it with a +2.5lb increase.

Overall - A good workout - I think I've finally trained up to the weights both metabolically and strength-wise which is why I added some today. A good feeling all around, especially since I wasn't dreading it like I was the previous editions.
 
Spinning

Hills today, and it was a good class. As noted already, I've changed my plan based on what I learned at the orientation. I don't crank up the gear as high because I'm aiming for a higher and more even cadence on the gear that I do have on the bike. It seems to be working as my pedal stroke is much smoother, but it still is quite the challenge.
 
Strength Trianing - 09/20/08

All weights in pounds.

Ability Tests

Superman Plank (aka Really Hard Plank)

Single Leg Squat

Training

A Circuit x 2 AMRAP
A1 Body Rows w/legs on bench
A2 Push-ups BW + weight
A3 Body Rows w/legs on floor
A4 Push-ups BW

B Bulgarian Split Squat w/Overhead Press - 2x10@10 (1 10lb in hand on the same side as working leg)

C Isometric Lat Pull Holds with Mixed Grip - 2x15 secs (15 secs each grip = 1 set)

D Lat Pulldowns with Mixed Grip - 2x15

E Step-ups - 4x20@BW (10 steps alternating each side = 1 set)

Superman Plank (aka Really Hard Plank) - Tim wanted me to do this at the beginning just to see if I could manage it. Basically you lie down on the floor with your arms out in front of you, and your legs extended and about shoulder width apart. The idea then is to do a plank from that position using only your core muscles. I did some easier variants first to get the technique down (read: hands closer to body), then I tried the full version but my midsection would not budge. So I rested a bit, and was determined to try again. It wasn't easy, but I did it on the second try. Tim was impressed as he said that very few people could do it. (I can see everyone who reads this log running out try it now to say they can do it too lol.) I asked him what the name of the exercise was and he didn't know, so I suggested Really Hard Plank - so that's what we called it. Sitting here away from the gym though, I think they're more aptly called Superman planks since they basically have the same position as a Superman except you go into a plank.

Single Leg Squat - Another ability test. I had to hold on for balance on one of the stretch machines, but I think I have the flexibility and the strength to do a decent single leg squat (NOT a pistol keep in mind) I just have to work on the balance. (As well as try the left leg too since that's the weaker one in terms of balance and strength).

A Circuit - This was pretty cool as I didn't know that I could do the rows from the bench. Granted my legs were bent so it wasn't as challenging as it might have been, but still, I was happy to have added that variation to the things I can do. The push-ups I've done before, but the novelty here, as last week was Tim putting weight plates on my back. In that sense I feel I'm progressing.

B Bulgarian Split Squat w/Overhead Press - Ah yes, the Destroyer returns. Long time readers of this log will remember my thoughts about the BSS+OHP much earlier in these pages. This time around, my strength was there, but balance was still (but not nearly as much) of an issue. Also, Tim had me just doing one arm OHPs, not both arms so that's a little different from NROL. I had to use a chair for balance, not for pushing off though - but I hope to correct that as I get used to the exercise again.

C Isometric Lat Pull Holds with Mixed Grip - This was a bit different... Tim put a lot of weight on the pulldown and helped me bring the bar down just below my chin. Then I had to hold it there for 15 seconds. I'll just say 15 seconds is a REALLY long time when you're trying to keep that much weight in check. Still, it was fun and something different.

D Lat Pulldowns with Mixed Grip - Standard pulldowns here, but they seemed a bit easier after the holds.

E Step-ups - Doing better on balance with these, as I think it's the TGUs that are helping. Have to keep from pushing off with the back leg, and trying to just brush the ground with the non-working leg.

Overall - Time goes so quickly when I train with Tim. Looking at what I've logged it doesn't seem like a lot, but it took us about an hour to get through everything. I was very happy with how I did on Tim's ability tests as I think he's going to factor that into the workout he gives me next week (as that will be the workout I do when I don't train with him). The BSS are almost a definite as Tim nearly said as much when we were setting up our next appointment. He was also talking a bit about his training philosophy - one item of which was that if you can't do a decent single leg squat you probably shouldn't be putting weight on your back for a regular squat and things of that nature. He also (as can be seen in the workouts he's given me) seems to favor unilateral as opposed to bilateral movements. I think this emphasis has helped to close the gap between my right (strong) side and left (weak) side, though some differences remain in terms of balance and strength. On the whole though, I feel like I'm progressing again - not really in terms of moving weight, but in terms of what I'm able to do with my body. Granted, being lighter in terms of body weight helps things like BSS, but I think I am also stronger and perhaps more importantly metabolically ready to handle them now.
 
jackie11 said:
Heya tom man looking good! hows it going? im just dropping through

Jackie xxx
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Doing just fine thanks - and yourself?

ReadyFor21 said:
Congratulations :jump1::)
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Thanks :)
 
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