December 15, 2015: Hard Intervals

No deep thoughts for today. It was a good hard workout. 

December 15, 2015

Overhead Press:

1. 45 x 5

2. 55 x 5

3. 65 x 5

4. 75 x 5

5. 75 x 5

Rowing:

Warm-up 12 minutes, 2137 m

Intervals: 4 x 1:30 AN, 1 min. rest between intervals.

1. 354 (29 s/m) 
2. 354 (29 s/m) 
3. 353 (29 s/m) 
4. 352 (29 s/m)

These were hard intervals. I told myself that I wasn't going to quit during them and I was pleased at my performance overall. I kept my form pretty much throughout. The 4th interval was the hardest, and the burning was the worst, but I kept myself mentally focused and pushed through to the end.

Cool-down: 3:23.7, 539 m

Stretching: 10 minutes

December 11, 2015: Rowing Intervals

I was writing the 2nd part of my training plan, but I was too tired to finish it. In this post, I'll just be reporting my training for the day.

December 11, 2015 Workout

Time for workout: 11 AM

Location: YMCA

Overhead Press:

1. 45 x 5

2. 55 x 5

3. 65 x 5

4. 65 x 5

5. 75 x 5

I felt pretty good with these. I wasn't sure if the bar weighed 45 like mine does, but I don't think it was too far off otherwise. 

Rowing:

Warm-up 10 minutes 1586 meters

I took some strokes to record to check on my form:

Intervals 3 x 2 min. with 1 min. rest (Total 1312 m)

1. 435 m (2:17.9/500m; strokes/minute=25)

2. 438 m (2:16.9/500m; strokes/minute=25)

3. 440 m (2:16.3/500m; strokes/minute=25)

These were hard, but I felt good. Form was good. I made sure to emphasize safe form despite working hard during the work intervals.

Cool-down 10 minutes 1833 m

Planks: 40 sec. x 3 with 20 sec. rest

Stretching ~10 minutes

December 5th and 6th, 2015: Reporting In

I'm a little wiped out from the last couple days of housework and family events. I did get a couple workouts in, which provided some respite from the social activities of the last couple days.

December 5, 2015 Workout

Time of workout: 3:45 PM

Warm-up: 3 minutes 

Just loosened up for a few minutes. Not the best warm-up but didn't have much time.

12 minutes AMRAP (As Many Rounds as Possible)

1. 8 Overhead Press @ 45 lbs.

2. 10 KB Swings

3. 12 Jump Rope Double Unders

Completed: 6 Rounds

This workout was a little tainted as at around 7 minutes I had to take care of something for my son, so I had a 2 minute break. I noticed my bottleneck during this workout was the Overhead press as my shoulders got burned out pretty quickly after the few couple rounds. I think this is partly due to the fact that the double unders burned the shoulders a little as well. It was a good workout though and got me breathing hard.

Stretching: 3 minutes

Total Time: ~ 20 minutes

December 6, 2015 Workout

Warm-up: 5 minutes

Loosened up and moved around. I also figured the next exercise would warm-up all of the relevant muscles.

Romanian Deadlift (RDL): 

1. 45 x 8

2. 65 x 6

3. 65 x 6

4. 65 x 6

These felt great on the hamstrings and glutes. I didn't add much more resistance because I didn't want to fatigue the hamstrings and lower back too much for the deadlifts.

Deadlift

1. 135 x 5

2. 135 x 5

3. 135 x 5

These felt good and powerful as well. This weight is light for me, but I'm going to ease into higher weights because I want to ensure perfect form.

Chin-ups

1. 5

2. 4 + 1 negative rep

3. 5

Felt good overall. I think the lighter deadlifts help warm-up the back for this exercise. 

Overall, this was an  easy going workout - although the sets were hard. I gave myself probably 3-5 minutes between each set because I wanted to make sure I was rested for all of the sets. I think I can add 10 pounds to the deadlift.

November 17, 2015: Progress with Accountability

As I was working out today, I was reflecting on how this blog and the videos I make have helped me to progress with my fitness. First, I enjoy writing and making the videos. It has become a hobby in itself in a way. At this point, I now also feel a small responsibility to my readers - all 4 of you! The blog has become a source of accountability to me.

I think a lot of people are afraid of accountability. We don't like when we need to report to someone, or when our actions have consequences for other people. A lot of people just want to do what they want to do with no regard for how it affects other people. This includes our health among other things. 

Before, I used to think of fitness as an extracurricular. However, the more I thought about it, the more I realized how important it was to my life as a whole. My fitness and health affects my energy to do the things I have to do - my responsibilities. This includes being a father to my children and a husband to my wife. It includes having the energy to work a full week serving my clients in my business. It also includes having the energy and strength to take care of my house and property. Fitness matters! It is more than an enjoyable activity - it is a responsibility.

If you are trying to develop good habits for exercise, diet, or any other aspect of your life, try finding ways to become more accountable. Phone apps that track your diet or exercise like mapmyrun.com for example are great because they are visible and you can tap into the community if you wish for additional support. Maybe you have a friend who has similar goals to you. You can check in and support each other along the way.

Well, speaking of accountability, time to get back to work. God bless you!

November 17, 2017 Workout

Time of workout: 11 AM

Location: Basement

Warm-up: 3 min. Stationary bike

Joint Rotation

Overhead Press: 

1. 45 x 5

2. 55 x 5

3. 65 x 5

I have not done these in several years. I stuck with this weight for the rest of the sets because I still had full control of the weight but it was "hard."

4. 65 x 5

5. 65 x 5

I did something a little different in that I filmed every set and spent a minute watching it. I made a couple little corrections along the way, mainly in my grip.

Bodyweight Squat: 5 reps x 3 sets 

Warming up for Back Squat

Back Squat:

1. 65 x 5

2. 75 x 5

3. 95 x 5

4. 115 x 5

5. 115 x 5 (Click here for a video of the 4th and 5th sets - now with a cool soundtrack!)

Working with heavier weight forced me to focus on my breathing and technique. It felt great. Hard...but great.

5 minute rest

Boxing Heavy Bag: 3 x 3-minute rounds with 1-minute rest

This felt good. I focused on keeping active with 4-5 punch combinations and footwork. The 2nd and 3rd rounds I picked up the pace as well as adding more power hooks at the ends of my combinations.

Stretching: 10 minutes

Total Workout Time: ~75 minutes I had a little more time today so I enjoyed it!