Lose That Sixth Grader

I did the following Turbulence Training workout today, 20090623, as three circuits. I was really sore from Saturday’s Workout B and swimming on Sunday. I thought the swimming and subsequent stretching would relieve my soreness. It did some in my upper body, but my thighs were still pretty sore.

Y-Squat 3×10 reps
Close-grip Push-up 3×8 reps
Cross Crawl 3×10 reps per side
Stability Ball Hip Extension 3×12 reps
Stability Ball Jackknife 3×10 reps
Mountain Climber 3×10 reps per side
Wall Squat Hold 3×60 secs
Beginner Inverted Row 3×12 reps
Elevated Push-up 3×8 reps per side

I got a little deeper in the Y-Squats. Also kept back straighter. I just love the close grip push-ups, I can crank ‘EM! The combo of Cross Crawls, SB Hip Ext., SB Jackknives and Mtn. Climbers really got my abs firing and tighenting up like crazy. They still feel tight even after my stationary bike session.

Wall squats were tough today! I guess the residual soreness from Saturday really made a difference on these which were easy for me when doing only 1 or 2 circuits. They were tough today even on the first circuit!

I did my rows and elevated push-ups outside. I did much better on my rows today than I did last Thursday in Workout A. The combination of the last two exercises gives me an awesome upper body pump. It’s like doing a super set of barbell rows and bench presses. Total time for strength portion of workout 27 minutes.

I took about an 8 minute break before doing high intensity cardio on the stationary bike. I got some water and a fan. I also went around and closed the blinds and turned on exterior lights, so I wasn’t just sitting on my butt relaxing. Five minute warmup: 1 minute at 3/10, 2 minutes at 4/10, 2 minutes at 5/10 perceived intensity. Fifteen minutes of high intensity. I think I improved my pace but I’m pretty sure it was not 7/10 for the entire fifteen minutes more like 6.5/10. Cool down was five minutes at 3/10 intensity. Total bike time 25 minutes. Total workout time 59 minutes.

Take away the extra 4 minutes in my break and that’s one minute over the time for my Workout C. That’s the wrong direction. I’m supposed to be going faster not slower!

Spent the afternoon swimming with the kids. We got to the pool about 1:30 and left around 5. During two adult swim times, I swam laps length wise of the pool for each of the entire 15 minute periods. I did my laps alternating freestyle, breaststroke, freestyle and backstroke. No butterfly today. I also spent at least another hour horsing around and swimming playfully with the kids. I’m exhausted. I intend to do a little stretching and maybe a few bridges from Combat Conditioning, but not until I take a nap! I think this activity will aid in my recovery from yesterday’s brutal Turbulence Training style bodyweight workout.

It is hot! It is sunny, 90°F and feels like 95°F. The dew point is 69°F with 50% humidity. I need to start doing these Turbulence Training workouts in the cool of the morning or after dark once it starts cooling down. I was bumping up against the puke zone again during my 2nd circuit and again during the third circuit. My 1st circuit was done in 11.25 minutes. The 2nd circuit 11.5 minutes. Then I messed up and started explaining my workout to someone, plus I know I slowed down. I think it was about 15.5 minutes. Anyway w/ breaks the strength portion took 41 minutes. Somehow I still shaved 1 minute off my last time doing Workout B! I felt really good in this workout even though it’s much hard than Workout A or Workout C.

Step-up 3×12 per leg
Siff Squat 3×20
Off-set Push-ups 3×8 per side
Split Squat w/ Front Foot Elevated 3×10 per leg
Plank Arms on Stability Ball 3×20 seconds
Reverse Lunge 3×10 per leg
Assisted Chin-up 3×8
Stability Ball Roll-out 3×10
Stick-up 3×12
Bird Dog 3×5 per side

Those first four exercises are killer. Especially doing them outside on a hot day like today. I should probably just do the whole workout outside so I don’t have to keep adjusting from air conditioning to heat and back several times. I concentrated on stepping far back and flexing hard at the top on the step-ups. My calves really got engaged and burned w/ the Siff squats.

I focused on touch my nose to the ground on the push-ups. Split squats I worked on getting deeper. I was really working harder on the planks, making sure I was at full extension and keeping my core really tight. On the chin-ups I did 3 unassisted chins on each circuit followed by 5 assisted chins. I didn’t wimp out on the 3rd circuit like last time!

I cleaned up my form even more on the roll-outs after reviewing the pictures of Craig Ballantyne doing them. Man my abs are tight right now and I know they are tightening up in general. Stick-ups and bird dogs are amazingly tough after all the other work.

I followed this with Interval Workout B on the stationary bike. Started with a 5 minute warm up: 1 minute at 3/10 intensity, 2 minutes at 4/10 intensity, 2 minutes at 5/10 intensity. Then the real intervals 1 minute at 8.5/10 intensity followed by 1.5 minutes at 3/10 intensity. I did a total of 6 sprints with 5 active rest periods in between. Finished up with 5 minute cool down at 3/10 intensity. Total workout time including the breaks 67.5 minutes. Last week was 66 minutes, but I added an additional 2.5 minutes to my bike work, so really I shaved a minute off my workout time! And this is in the midst of a 24 hour fast!

I should note that even though a couple of the above pictures show people using weights, I’m doing my workout outs only with my own bodyweight.

I did the following Turbulence Training workout today 20090625 as three circuits. This isn’t as hard as Workout B but is harder than Workout C for me.

Prisoner Squat 3×15 reps
Jumping Jacks 3×40 reps
Plank 3×45 seconds
Stability Ball Leg Curl 3×15 reps
Push-up 3×12 reps
Side plank 3×20 seconds per side
Sumo Squat 3×15 reps
Beginner Inverted Row 3×8 reps

This was a good workout. First set of Prisoner squats my knees felt stiff, but they quickly warmed up. I never thought jumping jacks would be so tough. Guess that’s before I weighed 250 pounds.

I still need to work on the planks. I did my planks in kneeling push-up position today with arms fully extended. This enabled me to do the entire 45 seconds. I focused on keeping my body straight and abs tight. Next go round I’ll mix in this position with my body fully extended.

The leg curls were better this time. I cranked right through these. It feels really good mentally to do 3 sets of 12 push-ups. Great ego booster! I worked hard on the side planks except one set on one side I kinda’ collapsed at 10 seconds and had to start up again.

Sumo squats were good. I think I had my feet even wider and got lower. I did my rows outside again. I need to really concentrate on keeping my body tight and in a straight line. No SAGGING!!! Took a little longer this time than last. I kinda’ slowed down in the third circuit. Plus, I was walking outside to do my rows and doing the rest of the exercises inside. Total time 25 minutes.

I had to take a break after the strength portion of my workout to go pickup the kids from the pool. Then I came home and hopped right on the bike. I did a 5 minute warm up: 1 minute at 3/10 intensity, 2 minutes at 4/10 intensity, 2 minutes at 5/10 intensity. Then the real intervals 2 minutes at 8/10 intensity followed by 2 minutes at 3/10 intensity. Repeated the sprints 4 more times with 3 low intensity sets in between. Total 10 minutes hard. Ended with 5 minute cool down at 3/10 intensity. Total interval time 28 minutes. Total workout time 53 minutes.

I did the following Turbulence Training style workout today, 20090623, as three circuits. I didn’t do any real exercise yesterday, just a little walking. My last workout was brutal plus I followed it up with swimming the same day. I needed a day off!

Y-Squat 3×10 reps
Close-grip Push-up 3×8 reps
Cross Crawl 3×10 reps per side
Stability Ball Hip Extension 3×12 reps
Stability Ball Jackknife 3×10 reps
Mountain Climber 3×10 reps per side
Wall Squat Hold 3×60 secs
Beginner Inverted Row 3×12 reps
Elevated Push-up 3×8 reps per side

My quads and hams were super sore yesterday, somewhat better today. The Y-Squats actually made my legs feel better, more loose. Before my workout I was actually looking for some separation and definition in my quads. I could actually see just a tiny bit I love the close-grip push-ups they really pump my triceps and arms in general. I must need to concentrate more on the cross crawls to really feel them.

The stability ball hip extensions can be really tough when your thighs are already sore. I focused on keeping my abs really tight during the jackknifes and really blew the air out and sucked my abs in hard when drawing my legs in. I’m getting my knees higher up my chest with the mountain climbers which means I’m getting more flexible and probably that some of the ab flab has gotten out of the way.

My thighs were feeling better until the wall squats. This has been easy for me but this time my legs were quivering and burning. I finally got to do my rows outside on my improvised “smith rack”! I’m going to have to workout back up to the good form I had before. I did the elevated push-ups outside, too, using the steps. The rows and push-ups back to back are a killer combo. The strength portion took 25 minutes.

I took about a 4 minute break before doing high intensity cardio on the stationary bike. got some water and a fan. Five minute warmup: 1 minute at 3/10, 2 minutes at 4/10, 2 minutes at 5/10 perceived intensity. Fifteen minutes of high intensity. I think I improved my pace but I’m pretty sure it was not 7/10 for the entire fifteen minutes more like 6.5/10. Cool down was five minutes at 3/10 intensity. Total bike time 25 minutes. Total workout time 54 minutes.

I took the kids swimming like I said I would. However, I did swim for 15 minutes straight during an “Adult Swim” time, which I had said I would not do today. I think I spent about 45 minutes of the 2 hours in the pool. Couple that with the brutal workout and sleep deprivation caused by being on call for work and I’m exhausted!

Man, I’m sweating like a pig! The first four exercises of this Turbulence Training workout I do outside to use the steps for step-ups and split squats w/ front foot elevated. It’s like a steam bath out there today: 83°F feels like 89°F with 73°F Dewpoint! Not the best day to for outdoor workouts! Well, I guess it helps get you in shape. After all I used to practice football in full gear in hotter more humid weather than this back in Mississippi.

I did the following workout as three circuits today, 20090621.

Step-up 3×12 per leg
Siff Squat 3×20
Off-set Push-ups 3×8 per side
Split Squat w/ Front Foot Elevated 3×10 per leg
Plank Arms on Stability Ball 3×20 seconds
Reverse Lunge 3×10 per leg
Assisted Chin-up 3×8
Stability Ball Roll-out 3×10
Stick-up 3×12
Bird Dog 3×5 per side

I really focused on locking out and squeezing at the top of the step-ups. I also concentrated on taking a big step back on the way down to make myself work harder in the up movement. Siff squats I focused on my breathing and getting into a rhythm. Off-set push-ups are just hard. I focused on getting deep on the split squats and breathing strongly.

On the planks I tried to make sure I was really extending my arms and making my core work to keep myself and the ball stable. I got my knee all the way to the floor on almost every rep of the reverse lunges, talk about a burn! I got 2 full chinups on each of the 1st two circuits followed by 6 assisted chins each time. On the 3rd circuit I wimped out and just did 8 assisted. I didn’t have the mental strength to make myself do the unassisted reps.

The main focus on the rollouts was inhaling and keeping my abs tight as I rolled out and exhaling forcefully and sucking my abs in even further during the roll back. I need to slow down on the stick-ups. I just blazed through the 1st set to get them over with. I did them with more intention and focus and at a slower pace during the 2nd two sets. I also focused on the bird dogs and held the top position for a few seconds. The strength portion of my workout took 42 minutes. I really slowed down in the third circuit especially during the portion down outside in the steam bath!

This workout is significantly more challenging for me than either Workout A or Workout C. I think I’m going to go swimming to cool off. But I’m going to just chill and have fun more so than swim laps like I did yesterday.

I followed up that strength work with Interval Workout B. Started with a 5 minute warm up: 1 minute at 3/10 intensity, 2 minutes at 4/10 intensity, 2 minutes at 5/10 intensity. Then the real intervals 1 minute at 8.5/10 intensity followed by 1.5 minutes at 3/10 intensity. I did a total of 5 sprints with 4 active rest periods in between. Finished up with 5 minute cool down at 3/10 intensity. I didn’t hit the puke zone or get real close to it. Guess that means my fitness level is increasing. My heart rate was zooming after the 2nd circuit and during the intervals. I intentionally slowed down at the beginning of the 3rd circuit to get my heart rate under control. I also took a little longer between end of circuits and starting intervals to get the heart rate down and not puke! Total workout time including the breaks 66 minutes. I can do better than that. My goal is to get this down under 60 minutes.

And since I sat down to write this weather.com reports that the temperature is 85°F and feels like 91°F with 73°F Dewpoint!E

I just spent about two and a half hours at the pool with my wife and kids. It was hot and despite using sunscreen my shoulders are stinging. About half to maybe as much as three fourths of that time was spent in the pool.

Every hour the life guard calls a 15 minute “Adult Swim.” The last one before we left I swam the entire 15 minutes.  I swam laps across the pool, alternating between breast stroke, back stroke, butterfly and freestyle. What a workout! I’m not fast like Michael Phelps, but at least I kept going.

Now it’s time for some stretching and bridging ala’ Combat Conditioning. Tomorrow will be another round of Turbulence Training.

I did the following Turbulence Training workout on 20090619 as three circuits.

Prisoner Squat 3×15 reps
Jumping Jacks 3×40 reps
Plank 3×30,20/10,30 seconds
Stability Ball Leg Curl 3×15 reps
Push-up 3×12 reps
Side plank 3×20 seconds per side
Sumo Squat 3×15 reps
Beginner Inverted Row 3×8 reps

This was a good workout. I still need to work on increasing my plank time, it’s supposed to be 45 seconds. The second set of plans was horrible, 20 seconds collapsed gather myself and did 10 more seconds. I did the 2nd and 3rd sets of planks w/ arms fully extended instead of on my elbows.

My second and third set of side planks were done with arms fully extened, too. Did the rows on Iron Gym again as the ground outside is still wet. Total time for strength portion of workout was 22 minutes. I’m psyched that I could do 3 circuits in such a short period of time!

Following the strength portion of my workout I did intervals on the stationary bike.I did a 5 minute warm up: 1 minute at 3/10 intensity, 2 minutes at 4/10 intensity, 2 minutes at 5/10 intensity. Then the real intervals 2 minutes at 8/10 intensity followed by 2 minutes at 3/10 intensity. Repeated the sprints 3 more times with 2 low intensity sets in between. Total 8 minutes hard. Ended with 5 minute cool down at 3/10 intensity. Total interval time 24 minutes. Total workout time 49 minutes.

I did the following Turbulence Training workout today, 20090608, as two circuits. I should have done it yesterday, but Monday’s are always hard. My daughter usually wants me to drive her to youth group at church. I’ll be glad when she gets her full license. But it was only 3 days since my last full workout, so that’s better than 8 days or more! Also, I got some good active rest in on Sunday.

Y-Squat 2×10 reps
Close-grip Push-up 2×8 reps
Cross Crawl 2×10 reps per side
Stability Ball Hip Extension 2×12 reps
Stability Ball Jackknife 2×10 reps
Mountain Climber 2×10 reps per side
Wall Squat Hold 2×60 secs
Beginner Inverted Row 2×12 reps
Elevated Push-up 2×8 reps per side

I keep having to do my inverted rows inside on the iron gym instead of outside because it keeps raining every afternoon! I get a better position and range of motion outside on my improvised “smith rack”. Tomorrow I will do workout A and I’ll be back on track. I’m also going to go up to 3 circuits.

Followed this with high intensity cardio on the stationary bike. Five minute warmup: 1 minute at 3/10, 2 minutes at 4/10, 2 minutes at 5/10 perceived intensity. Fifteen minutes at 6/10 of intensity. I think 6/10 fits because I was slightly breathless. 7/10 is sweating like a pig and can talk but don’t want to. Over the next few weeks I really neead to work on doing the 15 minutes at 7/10. Cool down was five minutes at 3/10 intensity. I started another Eat Stop Eat fast today as well.