“A NEW AGE HAS BEGUN”

After weighing in post holiday, I feel fat as hell. Booze, beef sticks and candy galore. I gained 3 pds since Thanksgiving. Time to shape up for the New Year. We finish the Spartan Workout next week. From there we go back to weights and begin Triathlon season. In Jan we will start 1 swim, bike and run per week. FYI - Off ice Hockey Drills were a bust in Dec....I also forgot to log in 2 weight workouts between the 17th and now. Pick up hockey tonight as well.


25 Dead-lifts
Rest
10 Box Jumps

25 Dead-lifts
Rest
10 Box Jumps

25 Dead-lifts
Rest
10 Box Jumps

10 Hang Cleans
25 Sit-ups
10 Hang Cleans
25 Sit-ups
10 Hang Cleans
25 Sit-ups
10 Hang Cleans
25 Sit-ups

20 Reverse Crunches
20 Toe Touches
20 Butterfly Kicks
20 Sit-ups
Rest
20 Reverse Crunches
20 Toe Touches
20 Butterfly Kicks
20 Sit-ups

20 Floor Wipers
Rest
20 Floor Wipers
Rest
20 Floor Wipers

10 Pull-ups
10 Push-ups
10 Dips

“THEN WE’LL FIGHT IN THE SHADE”

I started the day with pick up hockey at 6:30am and I will finish with a game tonight at 9:30pm

10 repetitions – Bench Press 195pds
Rest
10 repetitions – Bench Press
Rest
10 repetitions – Bench Press
Rest


10 repetitions – Squat 195pds
Rest
10 repetitions – Squat
Rest
10 repetitions – Squat
Rest


10 repetitions- Arm Curls 35pds each
Rest
10 repetitions- Arm Curls
Rest
10 repetitions- Arm Curls
Rest


10 repetitions – Straight Legged Dead lift 40pds each
Rest
10 repetitions – Straight Legged Dead lift
Rest
10 repetitions – Straight Legged Dead lift
Rest


10 repetitions – Bent Over Row 25pds each
Rest
10 repetitions – Bent Over Row
Rest
10 repetitions – Bent Over Row
Rest


10 repetitions- Pull Overs 35pds
Rest
10 repetitions- Pull Overs
Rest
10 repetitions- Pull Overs
Rest


1min Jump Rope
1min Shadow Box
1min Jumping Jacks
1min Shadow Box
Rest 2min

1min Jump Rope
1min Shadow Box
1min Jumping Jacks
1min Shadow Box
Rest 2min

Down for the count

Ol' Brucey left the spartan workout sitting on his desk (he blames me but since it's my blog, i am blaming him) so we just lifted instead and will Spartan it up on our own tonight.

Cable Flys and dumbell press 50pds each/65pds each 3 sets of 10

Pull Downs w/Dead Lifts 285pds/65pds

Shoulder press w/ sitting row 120/189 2 sets of 10

Curls w/Tris 108/120 2 set 10

sitting oblique twists - feet in the air w/ 4pd medicine ball 2 sets of 15

“YOU WILL NOT LIKE THIS”

“YOU WILL NOT LIKE THIS”

Warm up well before getting on the bike. You should stretch the hip flexors and quads very well. You might also want to do a warm-up on the bike.

1:00min Bike (slow)
30sec Bike Sprint (as fast as you can go)
1:00min Bike
30sec Bike Sprint
1:00min Bike
30sec Bike Sprint
1:00min Bike
30sec Bike Sprint
1:00min Bike
30sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
5:00 Bike (slow, cool down)

10 Box Jumps
Rest
10 Box Jumps
Rest
10 Box Jumps

30sec Hamstring hold each leg (need partner)
30sec Hip Flexor hold each leg (need partner
Rest 1:00

30sec Hamstring hold each leg (need partner)
30sec Hip Flexor hold each leg (need partner
Rest 1:00

1:00min Wall-Sit
Rest 1:00
1:00min Wall-Sit
Rest 1:00
1:00min Wall-Sit
Rest 1:00
1:00min Wall-Sit
Rest 1:00

We decided do a double today since we missed a workout last week!!!

Spartan Workout Program
Day 7

“THE THOUSAND NATIONS OF THE PERSIAN EMPIRE DESCEND UPON YOU!”

**Warm-up very well. This workout is intense from the very second it starts to the end.
Each 20 seconds of exercise is done to the max. That is, you do as many repetitions as you can in each set. If you can’t do any more repetitions do pull-up holds, push-up holds, squat holds, or dip holds.
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups

30sec Rest

20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups

30sec Rest

20sec Squats (no weight, keep good form)
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats

30sec Rest

20sec Dips (use bench)
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips

“NEVER RETREAT, NEVER SURRENDER”

25 Sit-ups
Rest 1:00
25 Sit-ups
Rest 1:00
25 Sit-ups
Rest 1:00
25 Sit-ups
Rest

8 Sit-ups (use weight, put weight behind your head)
30sec Quick High Knees
Rest 1:00

8 Sit-ups (use weight, put weight behind your head)
30sec Quick High Knees
Rest 1:00

8 Sit-ups (use weight, put weight behind your head)
30sec Quick High Knees
Rest 1:00

40 Oblique Twists
10 Sit-ups (punch when in upright position)
Rest 1:00

40 Oblique Twists
10 Sit-ups (punch when in upright position)
Rest 1:00

40 Oblique Twists
10 Sit-ups (punch when in upright position)
Rest 1:00

30sec Turkish Get-up

10 Front Medicine Ball Tosses
Rest
10 Side Medicine Ball Tosses
Rest
10 Upward Medicine Ball Tosses
Rest

1:00min Front Plank
30sec Left Plank
30sec Right Plank
Rest 1:00

10 Front Medicine Ball Tosses
Rest
10 Side Medicine Ball Tosses
Rest
10 Upward Medicine Ball Tosses
Rest

50 Floor Wipers

15 Dead-lifts (use weight that you will use in 300 workout)
Rest
15 Dead-lifts (use weight that you will use in 300 workout)
Rest
15 Dead-lifts (use weight that you will use in 300 workout)
RestSpartan Workout Program

“CAN”T WE ALL BE CIVIL”

50 meter sprint
30sec jumping jacks
30sec shadow boxing
Rest 1:00

50 meter sprint
30sec jumping jacks
30sec shadow boxing
Rest 1:00

50 meter sprint
30sec jumping jacks
30sec shadow boxing
Rest 1:00

10 Push Ups (clap)
Rest (short)
20 Push Ups (wide)
Rest (short)
10 Push Ups (twist up/ T’s)
Rest (short)
10Push Ups (triangle)
Rest (short)
10 Push Ups (row)
Rest 2:00

10 Squat Jumps
12 Lunges each leg
Rest 1:00

10 Squat Jumps
12 Lunges each leg
Rest 1:00

10 Squat Jumps
12 Lunges each leg
Rest 1:00

8 One-legged jumps (8 each leg)
12 Side Lunges each leg
Rest 1:00

8 One-legged jumps (8 each leg)
12 Side Lunges each leg
Rest 1:00

30sec Hamstring Hold each leg (need partner)
30sec Hip Flexor Hold each leg (need partner)
Rest 1:00

30sec Hamstring Hold each leg (need partner)
30sec Hip Flexor Hold each leg (need partner)
Rest 1:00

12 Pull-ups
30sec Superman

25 Dips

10 Pull-ups
30sec Superman

20 Dips
5 Pull-ups
30sec Superman

10 Dips

Hockey Game tonight as well

“OUR [THEIR] ARROWS WILL BLOCK OUT THE SUN”

1 min Jump Rope
10 Box Jumps (no blindfold)
30sec Jump Rope
10 Box Jumps (no blindfold)
Rest 1:00

10 repetitions – Clean and Squat
30sec – Superman
Rest 1:30

10 repetitions – Clean and Squat
Up to 10 – Numbers with feet
Rest 1:30

8 repetitions –
50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00
10 repetitions each leg – Step Ups
10 repetitions each leg – Lunges
Rest 2:00

8 repetitions – Dead Lifts
10 repetitions each leg – Step Ups
10 repetitions each leg – Lunges
Rest 2:00

50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00

50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00

50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00

50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00

“PREPARE FOR GLORY”

30 meter sprint
30 meter bear crawl
Rest 1:00min

30 meter sprint
30 meter bear crawl
Rest 1:00min

30 meter sprint
30 meter bear crawl
Rest

8 repetitions – Clean and Press
15 push-ups
Rest 1:00min

8 repetitions – Clean and Press
10 pull-ups
Rest 1:00min

50 repetitions – Butterfly Kicks
20 toe-touches
Rest 1:00min

8 repetitions – Clean and Press
15 push-ups
Rest 1:00min

8 repetitions – Clean and Press
10 pull-ups
Rest 1:00min

50 repetitions – Butterfly Kicks
20 toe-touches
Rest 1:00min

40 repetitions – Oblique Twists
30 repetitions – Bicycle
Rest 1:00

20 Front Medicine Ball Tosses
Rest 2:00min
20 Side Medicine Ball Tosses
Rest 2:00
15 Upward Medicine Ball Tosses
Rest 2:00

30sec Left side plank
10 Push Ups
30sec Right side plank
10 Push Ups
Rest 1:00

30sec Turkish Get Up
Rest

30sec Left side plank
10 Push Ups
30sec Right side plank
10 Push Ups
30sec Left side plank
10 Push Ups
30sec Right side plank
10 Push Ups
Die

Weight Check:

Brian started in March 08’ - 215 down to 201.5 today
Goal: 185 by May 15th – 5 year wedding anniversary…it’s been 5 years since I have been down to 185. (I will show my before and after pictures on or around this date:).

Bruce May 08’ – 297 down to 254 today
Goal: 197 last seen in 2002…good luck bro!!

“SPARTANS! TONIGHT WE DINE IN HELL!”

Day 1 of 16 -The Spartan Workout

Total amount of repetitions: 300
Objective of Workout: To finish in the least amount of time as is possible.


25 Pull Ups (BD 15 assisted by hand BB 95pds)

50 Dead Lifts at 95pds

50 Push Ups

50 Box Jumps with 24 inch box

50 Floor Wipers (95 Pds)

50 Clean and Press (completed 25 @ 95pds)

25 Pull Ups (95pds assisted BB 132/15 144/10)

Total time for BD 14:36 BB 20:00 even


We recorded the time it took to complete this workout. We will compare that time to the time it takes us to complete this workout at the end of the program.

We had all the exercises and weights ready before we did this workout.

Thanks Bruce for the cup of water...that workout was brutal!

Ball Bustin Friday

Medicine ball tosses
Benched 3 x 10 195
Incline 115 3 x 10
Military Press 115 3 x 10
Shrugs 285 3 x 10
Standing Rows 115 3 x 10
Sit up machine 100 total 115
Bicep curls 3 x 10 135
Decline 65 each 3 x 10

Pull up until you hit exhaustion
Keep going and add weight until you can’t go no mo’!
I think we did about 50-60 pull ups!!

I started at 36 pds off support and ended at about 120 pds!

Triple Wednesday

Brucy and I had to hit the Gym at lunch today to make up for our wuss session on Monday. So we hit the weights hard. Part two of my 3 a day hump. Hockey is tonight at 11:00pm.

10 pound ball toss

Chest (about 20-30) Bruce and I start talking about stupid stuff like squirrels and i lose track of reps.

Side toss (20-30)

Up high toss (20-30)

Military Press 3 sets of 10 105 pds

Bench 3 sets of 10 155 pds

Pull Downs (not sure what we call em) 3 sets of 10 165/200/165

Back rows 3 sets of 10 168/204/204

Free weight arms straight in front then move right into a standing fly

3 sets of 10 and they hurt

weight in...204 (down from 215)

I look forward to Carol's body fat measurements at the end of the quarter. A few months ago my % was in the overweight category. Hopefully, I gained some muscle during my last 2 months of boot camp. Wish me luck reader(s).

It's not easy being green

I woke up this morning not feeling so hot. Pops brought us a few cases of wine and I have been on a bender for 5 days. Well, not really that dramatic, since I only had 2 glasses last night . Either way, I was feeling slow. It didn't help when I stepped out the front door and the chill hit me in the guts. I hopped in the gold Subaru turned the key and in bright blue iridescent, I saw 28F...are you freaking kidding me. It was going to be a cold one. I swear off wine forever at this point.

Stretch

¼ mile lap

30 Jumping Jacks
30 Mountain Climbers

2 band curls
Set of 10

2 band triceps (behind the head)
Set of 10

2 band curls
Set of 15

2 band triceps (behind the head)
Set of 15

2 band curls
Set of 20

2 band triceps (behind the head)
Set of 20

2 band curls
Set of 15

2 band triceps (behind the head)
Set of 15

2 band curls
Set of 10

2 band triceps (behind the head)
Set of 10

10 Body sculptors

Carol Guzdowski stated it best (You basically jump in the air straightlegged, then land and squat down with your hands touching the ground and kick your legs out behind to a plank position, do 2 push ups, jump in to bend the knees with your hands on the ground and jump up (that is 1))

Fox and the Hound Drill

Ugg, okay, so basically the drill sergeant picks a fox and lines him up 3, 5, 7 or 10 yards ahead of all the hounds. When he yells “go” everyone runs 100 yards to the opposite end zone. Loser(s) either the fox or all the hounds do 10 body sculptors. Winner(s) do abs. Here is how it went…

1st fox 10 yard line…hounds won. I did flutter kicks (about 60 seconds).
2nd fox 5 yard line…fox won but I almost had him! 10 body sculptors
3rd fox 7 yard…fox won 10 body sculptors
4th fox 3 yard line…fox won 10 body sculptors
5th fox 10 yard line…hounds won (60 sec crunches)
6th fox 7 yard line…fox won 10 body sculptors
7th fox 5 yard line…Hounds won and I got him!
8th fox was me at the 3 yard line and I destroyed those hounds. (60 sec abs…not much work done here)

Double band bicep curls alternating hands 50 count
Double band locked tricep pull back 25 count
Single band bicep curls alternating hands 50 count
Single band locked tricep pull back 35 count

Head to the wall (about 2-3 feet tall)
5 sets of 10 Dips w/ 5 sec rest between
5 set of 10 push ups with feet on the wall w/10 sec rest between

¼ mile lap

Stretch

During stretches my drill instructor asked me why I looked so green...

Pinot Grigio and Raspberry power bars do not mix.

Day late workout short

Well it's Tuesday but I am just getting around to my blog. I have been a lazy bum so far this week mostly due to the freezing temperature and wine consumption. Pops hooked a brother up and the wine flow has been sweet. Unfortunatly, the workouts get laid to rest. I got my much needed break since the wrist and shoulder injury have been hurting. Excuses...excuses.

Monday Workout

Bench
3 sets of 10 195/175 pds pds

Incline Bench
3 sets of 10 105 pds

Shrugs
3 sets of 10 285 pds

Standing rows
3 sets of 10 85 pds

Flies
3 sets of 10 50 pds each on cables

Tris
3 sets of 10 90 pds

Dips
3 sets of 10

Decline
3 sets of 10 70 pds/65 pds each

Medicine ball toss horizontal 10 pd ball 10 lt/rt
Medicine Ball vertical toss from back top guy rotates to tri drop
Practice Floor sweepers

Home of the Generals

Today was fun Friday and our Drill Instructor stayed true to his word. Usually, fun Friday means a 5 mile run, but today was ultimate Frisbee at the Washington-Lee High school.

We had 7 guys so we played 3 v 3 with the extra man on offense. It was a great way to end the week and it’s always fun to add competition to your sprint workouts. A couple of diving touchdown catches and rock solid disk swatting defense gets my blood pumping!

Run ¼ mile
Jumping Jacks 30
Yoga stretches
Wheel Barrel push ups 25 yards 2x
You take a step with your hands and do a push up the whole way.
50 Crunches
5 set of 10 dips on a bench
¼ mile

Ultimate Frisbee!

At lunch we took it pretty east since the wheel barrel’s destroyed my shoulder.

3 sets of 10 Biangular Chest Presses 165pds 120pds 120pds
Triceps Pull Downs w/ rope 3 sets of 10 80Pds
Biceps curls 135Pds 3 sets of 10

Weigh in…lost a digit this week. Sweet.

Hockey on Sunday.

Sargent Slaughter

As I woke up this morning, the snooze button was looking pretty good...but I had to get up and be a man. I showed up about 5 minutes early only to see about 5 guys. I started chatting with my hockey buddy Jason about yesterdays workout. Apparently, I missed a 4 mile ranger run (thank god). Ranger runs are the most brutal workouts known to man. The last man in the line has to sprint to the front as fast as he can. The drill instructor has two lines basically competing and they have to keep up with each other or else! The thing is that the sprinter usually over runs the front of the line and everyone else has to keep up. Deadly, hence the light showing today. Anyways, our usual instructor was out so a new guy came in. I guess he wanted to make a good impression because instead of our usual 30 count exercises...he did 50 counts. I guess it was the Army in him....had to kick the snot out of a Marines workout. After the crushing first 5-10 minutes of calisthenics he asked us if we wanted to do a long easy paced run. Of course, we all said yes. Little did we know it was going to take us from Quincy Park to the Rosslyn metro. Any Arlingtoner that knows the area will tell you that Wilson Blvd takes you straight down hill (reminds me of a road in San Francisco). As most of you know...when you run downhill you usually need to head back up to get home. Brutal, but I did it in 42 minutes. Go Army.

Stretches

50 Jumping Jacks fast paced

50 bicycle kicks (full leg extensions)

50 Push ups

50 Flutter kicks

4 mile run

To view 11/13/2008 Route, follow the link below:
http://www.mapmyrun.com/view_route?r=415640433946

(Thank you Jason Kattman for the link)

Good times.

Snoozed Again!

As always, when I have a hockey game that starts at 10:00pm or later, the morning workout gets snoozed. It is probably for the best since my body was telling me that sleep was more important and that my recovery process was not complete. This seems to be a common problem for me. I need to research muscle recovery. For now I will start with what I know...more water. Today's goal: Bring in a pitcher for me desk so it's right in front of me. Anyways...below is my lunch workout.

Pull ups
2 sets of 10 unassisted
1 set 10 assisted

Incline press
3 sets 8 rep 175pds

Shrugs
3 sets 10 reps 265pds

Standing Rows
3 sets 10 reps 85pds

Decline w/ barbells
3 sets of 10 65pd each hand

Triceps pull down

3 sets of 10 80pds

Tuesday always hurts

After two Monday workouts, Tuesday is usually a hard workout to reach. It is so damn easy to hit the snooze button. My motivation today was all 2 of you out there reading this blog (if that). I couldn't wuss out on my second day. Although when the boys shriveled up as I walked out the front door, I thought about getting back into bed. Lordy it was cold. I knew today was going to be an upper body work out so I kept trucking. Hockey game tonight so no lifting at lunch.

¼ mile
Elbows and toes stance while 2 late guys pull 20 burpees (about 1 minute)
Transition to elbows and knees
Left arm/right leg extensions for 1 min
Switch
Lunges – jump switches
Elbows and toes for 2 more late guys – 40 burpees (about 2 minutes)
On feet arms up reach lt/rt
Cross arm slap back rotate top and bottom – hold at end
Switch

Seated row with 2 bands 30
Lat pull downs with bands 30

2 sets

Bleacher sprints
14 steps up 14 down 11 rows = 308 steps

Seated row with 2 bands 30
Lat pull downs with bands 30
2 sets

Bleacher sprints
14 steps up 14 down 11 rows = 308 steps (616 total)

Seated row with 2 bands 30
Lat pull downs with bands 30
2 sets

Bleacher sprints
14 steps up 14 down 11 rows = 308 steps (924 total)

Individual abs
100 crunches
Flutter kicks for 30 seconds

Link bands facing away

Clap hands above head 30 count
Shoulder press arms straight out 30 count

3 sets

¼ mile run to pull up bars

5 sets of five pull ups with no assistance elbows straight
5 sets of 5 3 band seated rows

Stretch

Monday Super Set

Lunch Time Workout 3 people (Second work out of the day)

Flies on the cable pulls 60 pds each hand
Flat bench free weight flies 70 pds each hand

Break

Spotter

3 sets of 8

10 pull ups

Pull Downs with close grip handle stack out 200 and 180 2nd set
Seal crunches 10

Break

2 sets of 8

Machine shoulder press 132
Machine rows 182

Break
2 sets of 8

10 pull ups

Boot Camp

Last month I decided to check out the Arlington County Boot Camp. Actually, my good friend Brian Mehnert talked me into it. We are two old men who love to play hockey and could also stand to lose a few pounds (me more than him). So, we ponied up the $189 and stuck it out. It was great! For the month of October I was able to get up by 5:45 every work day and make it out to Quincy Park to meet up with a drill instructor and about 15-20 motivated dudes. I learned a lot but most of it has left my brain. After giving it a lot of thought, I decided to do it again for the month of November. The one thing that kills me is the $189 a month. We meet in a public place, use public roads, parks etc and all they (meaning the Fitness for Results Company) bring is an elastic band and a drill instructor that pushes you to your limits. In two months I have spent $378 to run around Arlington. Screw that noise. I am going to take some notes this month and put together my own Boot Camp schedule. Then in December, I am going to build a Hockey Boot Camp plan that includes hockey specific exercises and a weight lifting schedule. It will also include pick up hockey and hopefully some skill training on the ice! Below is today’s workout schedule. I also plan to lift today at lunch.

Quick Lap
Stretch for 10 minutes
Leg on rail
Quads
Straight down walk it over to each foot
Lunge stretch
Calves
Core to the rt and lt
Forearm wrist

Run ¼ mile
30 jumping jacks
30 squats
10 burpees

Run ¼ mile
Lunges for 100 yards
Sprint back

Run ¼ mile
Squats with band – hands at tray position 30
Curls each hand 4 count 30
Squats w/ band hands at curl flex 30
Curls both hands 30
Squats hands in tri position (behind head) 30

Run ¼ mile
Sitting crunches on the wall 30 second hold
Sitting position knees to chest 20
Sitting crunches on the wall 30 second hold
Sitting position knees to chest 20
Sitting crunches on the wall 30 second hold
Sitting position knees to chest 20

Run ¼ mile
2 foot wall jump ups for 30 seconds
Step ups rotating feet 60 seconds
2 foot wall jump ups for 30 seconds
Step ups rotating feet 60 seconds
2 foot wall jump ups for 30 seconds
Step ups rotating feet 60 seconds

Run ¾ mile

Stretch