I did the usual meditation in the morning to calm my mind. After work I went a little heavier and took the 70 lb bell out of the apartment's storage closet.
15 left / 15 right swing 70 lb
16 left / 16 right presses, in 5 sets (3, 5, 2, 3, 3) 53 lb
13 snatches left / right 70 lb 2 sets of 5, one set of 3
Everything felt pretty good. I did the snatch sets pretty quickly. Probably needed a bit of a warmup for today's workout. I was reviewing a document at work and spent most of my day sitting.
I need to be careful when I get wrapped into a task because I didn't drink enough water, and I think that made getting started more difficult. Once I hit the snatches though I was feeling pretty good.
I've lost weight and it takes a more coordinated effort to move the heavier weight than it did in the past. Hopefully this weekend I' get some videos.
Justin
Friday, January 30, 2009
Thursday, January 29, 2009
precision movements
I really like an exercise called the renegade row. I did that tonight mixed in with some push ups and squats.
Two sets of 5 for the renegade row, set of 40 push ups, set of 10 dive bombers.
I like the dive bombers for the spine. I also did some bridging which helps to counteract all the sitting and sometimes slouching I do at work.
It wasn't that much of a workout, but I made up a little bit for it by doing some jogging to my car and some rather intense stretching. I did not need to eat a lot today because there wasn't a whole lot of activity.
Two sets of 5 for the renegade row, set of 40 push ups, set of 10 dive bombers.
I like the dive bombers for the spine. I also did some bridging which helps to counteract all the sitting and sometimes slouching I do at work.
It wasn't that much of a workout, but I made up a little bit for it by doing some jogging to my car and some rather intense stretching. I did not need to eat a lot today because there wasn't a whole lot of activity.
snatches, presses, and stances
My fiance's parents have been in town staying with us this week. Between work, toastmasters, and socializing, that leaves little time for working out. Monday, my day went from 9-9 so I wasn't able to do anything of significance, but Tuesday I came home and immediately went to work.
~75 hand to hand swings 53 lb
20 snatches left and right 53 lb
3 sets of 3 military presses 53 lb
After that I did some stances. I jumped right into this workout with the swings--no warmup. I focused on quality movements and soon I felt ready to do some overhead work. The overhead work is important because at work, everything is the opposite. Instead of stretching back and an upright back, I am reaching in to a computer.
When you're a working man--an office man, I suppose--you have to try to find things that don't exacerbate the problems your job creates. As my back is slumping forward, I need to make sure I arch rearward later on, perhaps in a bridge stretch. My hip flexors tighten so I need to stretch those.
This was a short workout but it did the trick. Later on tonight I'll do some push ups and some pulling kettlebell work.
Justin
~75 hand to hand swings 53 lb
20 snatches left and right 53 lb
3 sets of 3 military presses 53 lb
After that I did some stances. I jumped right into this workout with the swings--no warmup. I focused on quality movements and soon I felt ready to do some overhead work. The overhead work is important because at work, everything is the opposite. Instead of stretching back and an upright back, I am reaching in to a computer.
When you're a working man--an office man, I suppose--you have to try to find things that don't exacerbate the problems your job creates. As my back is slumping forward, I need to make sure I arch rearward later on, perhaps in a bridge stretch. My hip flexors tighten so I need to stretch those.
This was a short workout but it did the trick. Later on tonight I'll do some push ups and some pulling kettlebell work.
Justin
Friday, January 23, 2009
getfitdomains.com
One mistake I see people routinely make--and I know because I'm in the business--is they let someone else manage their web presence. There's nothing wrong with having a webmaster, but you should retain control of your assets.
Fitness professionals are constantly looking to build their Internet presence, and I'd hate to see you make the mistake of putting all your faith in one person. What if that person skips town. I'll tell you what--you lose your domain, your site, and all the traffic you've worked hard to get.
getfitdomains.com has bare-bottom prices, 24/7 support, all a full suite of products to help you build not just a web presence, but a web empire! click the link on the left nav to check it out.
Justin
Fitness professionals are constantly looking to build their Internet presence, and I'd hate to see you make the mistake of putting all your faith in one person. What if that person skips town. I'll tell you what--you lose your domain, your site, and all the traffic you've worked hard to get.
getfitdomains.com has bare-bottom prices, 24/7 support, all a full suite of products to help you build not just a web presence, but a web empire! click the link on the left nav to check it out.
Justin
Using a heavier weight for a shorter time
Over the course of the week I like to switch it up a bit in terms of weight and type of exercise. I like the bodyweight for coordination and conditioning. Besides, a few pushups here and there are always fun.
Today I did some one armed swings switching the weight every rep.
3 sets of 10 @ 70 lbs.
Then I pressed the 70lber one right and push pressed left. Losing weight saps strength I guess. I'd like to be able to press it once with the left, I probably could if I was inspired.
I then did:
3 sets 5 left, 5 right snatches @ 70
3 sets 3 left, 3 right military press @ 53
took a fast walk over to NYPD pizza for the unhealthy Friday dinner.
Short, quick workouts like these are a great way to maintain consistency and fitness levels. It's tempting to not stay focused during a workout like this so I have to make sure not to turn on my computer...otherwise I'll make unwarranted pit stops!
Justin
Today I did some one armed swings switching the weight every rep.
3 sets of 10 @ 70 lbs.
Then I pressed the 70lber one right and push pressed left. Losing weight saps strength I guess. I'd like to be able to press it once with the left, I probably could if I was inspired.
I then did:
3 sets 5 left, 5 right snatches @ 70
3 sets 3 left, 3 right military press @ 53
took a fast walk over to NYPD pizza for the unhealthy Friday dinner.
Short, quick workouts like these are a great way to maintain consistency and fitness levels. It's tempting to not stay focused during a workout like this so I have to make sure not to turn on my computer...otherwise I'll make unwarranted pit stops!
Justin
Wednesday, January 21, 2009
Push ups and stomach
Just did a set of 50 pushups and some stomach work. Just enough to keep things going while the dinner is cooking. :)
Before work session AM
In the morning I like to read the news and catch up on personal email. That leaves me about 30 minutes to do something for my personal betterment. This morning I did 19 minutes of meditation followed by some stretching.
I did side splits, some quad stretches, and cossack stretches. It went pretty well, except I pushed the splits pretty good and after two hours sitting at work it didn't feel good getting up.
That reminds me to drink a bit more water and get up at least every hour so I don't stagnate that long.
I did side splits, some quad stretches, and cossack stretches. It went pretty well, except I pushed the splits pretty good and after two hours sitting at work it didn't feel good getting up.
That reminds me to drink a bit more water and get up at least every hour so I don't stagnate that long.
Pre-Chipotle workout
Working out seems to happen right before I eat. That's the best time for my schedule and yesterday was no exception.
I needed about 20 minutes. I started with:
3 sets of 25 swings (2 with a 53 pound kettlebell and one with a 70 pound kettlebell)
5 minutes of snatches 70 reps with 53 pound kettlebell. This was a pretty good effort for me, but I could have gotten 20-30 more if someone was holding a gun to my head. Scottsdale, AZ is too civilized for that.
1 minute of horse stance
deep breathing exercises and a little visualization while sitting on the porch.
I needed about 20 minutes. I started with:
3 sets of 25 swings (2 with a 53 pound kettlebell and one with a 70 pound kettlebell)
5 minutes of snatches 70 reps with 53 pound kettlebell. This was a pretty good effort for me, but I could have gotten 20-30 more if someone was holding a gun to my head. Scottsdale, AZ is too civilized for that.
1 minute of horse stance
deep breathing exercises and a little visualization while sitting on the porch.
Monday, January 19, 2009
Working out before Joanne's dinner
Joanne was cookin' so I had to squeeze something in between the time I got home and the time I sat at the dinner table.
3 sets of 30 pushups
Kung fu stances a la http://www.dragondoor.com/pdf/157.pdf (these are great btw)
lying flutter kicks (stomach work)
It was pretty quick and I threw together some stretching afterwards, a little pec stretching and leg stretching, working towards the splits.
After that I did some breathing exercises on the porch. It took about 20 minutes or so to do the whole thing. Breathing work is pretty important--and pretty neglected. Even if you do nothing but work on your breathing you're doing better than most.
Justin
3 sets of 30 pushups
Kung fu stances a la http://www.dragondoor.com/pdf/157.pdf (these are great btw)
lying flutter kicks (stomach work)
It was pretty quick and I threw together some stretching afterwards, a little pec stretching and leg stretching, working towards the splits.
After that I did some breathing exercises on the porch. It took about 20 minutes or so to do the whole thing. Breathing work is pretty important--and pretty neglected. Even if you do nothing but work on your breathing you're doing better than most.
Justin
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