2010-01-30 - Tabata

Man is Dr. Izumi Tabata ever on to something!

http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

We did the Tabata routine today with Curd! It was very intense, 20s of intense exercise, followed by 10s of rest, for 8 sets per exercise. 30s rest during the switch between exercises. Exercises performed under the Tabata system are ideally movements that use a lot of muscles. Our routine this morning conformed to this principle. The entire Tabata routine lasted about 30 minutes.


Pushups

Squats (varied between regular, hands out to the sides, prisoner)

Planks (varied between the elbow and pushup varieties and also threw in commands to raise right or left arms or legs and sometimes hold)

Lying Bent-Knee Raises

Running on the Spot With High Knees

Burpees/Squats (alternating sets)


Finished off by going upstairs and pounding out 500m on the row. I finished at 1:58, 10s lower than my time last week! Upon completion, I didn't even raise my head to look at my time, I just dragged my dead butt over to the sidelines. I had to ask Pete for my time on the row later as he was in a more aware state of mind when I finished rowing than I.


Feeling pretty sweet as I type this! Now, time to rollback all these exercise benefits with some sweet video games! :D

2010-01-28 Leg Day

Ohhhh man do I hate working legs somedays...


Dumbbell Squats

Did 24 reps with 2 35lb dumbbells


RDLs

Did 10 per side with 35lbs and did another 10 per side with 40lbs. Took a 2 minute break between the 2 sets.


Dumbbell Step Ups

Did 16 reps per side with 2 25lb dumbbells, rested for 30s and then did another 8 reps


Forward Dumbbell Lunges

Did 3 sets of 8 reps per leg with 25lb dumbbells with 90s-2min breaks


Wall Squat Hold

Held for 40s, rested for 25s, held for 25s, rested for 25s, held for 30s


Elbow Plank :D

Held for 1 minute, rested for 1 minute, held for 1 minute.

2010-01-27 Shoulder Press Challenge

Did the One Minute Challenge for the Shoulder Press last night. Filled a duffel bag with books and a pillow. It weighed somewhere between 25-30lbs.

The last full set I completed was only to 12, on the round to 13 reps I failed at 9 reps at 13:01 time. I stopped after failing the challenge and realized afterwards that I had not exercised for anywhere near 30 minutes, so I started up again with 4 sets of pushups with 45s rests, then I grabbed the bag and did a set of front arm raises. From there, I moved on to perform 2 more sets of shoulder presses with 30s rests. I pulled off 10 reps on the 1st set, and 5 reps on the second.

Hos-Style Conditioning - 2010-01-23

Awesome workout yesterday! We had a pretty big group and did a great series of exercises that really worked the core, abs, and back. We would do 2 or more sets of exercises, for 30s+ each, and have rests of 30-60s interspersed throughout. Our series included the following movements:




Planks (Elbows)
Planks (Pushup)
Pushups
Squats
Burpees
Laying Knee Raises
Laying pelvic thrusts
Lunges




Finished off with 500m on the row. I got through it in 2:08 seconds. I'm looking forward to besting that next week. Pete had a great row with a time of 1:45!


Went for a brisk walk down to Metro, near the office last night. It took about 20 minutes to get there and another 20 to get back. It was nice and got my blood flowing. I'll be going for a 30 minute walk shortly after I publish this.


I'm looking forward to hitting up the gym this week.

2010-01-02 - EPIC FAIL

I stayed up too late playing Call of Duty: Modern Warfare 2 last night and ended up not getting 8+ hours of sleep. I had a stupid breakfast that consisted of a protein shake (good), and half a slice of 4 cheese, Italian sausage pizza (stupid).

Puked 10 minutes (maybe) into the workout with Greg, Pete, and Robin, led by Brian. Workout was well crafted:


30s planks-to-pushups
30s variety of pushups
20s rest

30s side squats or lunges
30s squat jumps
20s rest

30s crab walk or crab walk leg raises
30s horizontal rows
20s rest

30s mountain climber
30s mason twists
20s rest

Rinse, and repeat as necessary.


Still a pretty good day. The workout got me up at a decent time and kept me from sleeping away too much of the day, and even though I failed to create a situation where I could maximize the benefits I received from this workout, I still accomplished something today. Today's workout will help me keep consistent in my exercise regimen, and I'll be in better shape next time I go. Because of how poorly I performed today, I feel more motivated to hit the gym this week than I did shortly after Christmas. If I keep consistently working out 3-4 times per week plus a little bullshit cardio, (30 minutes of walking=joke) I'll see improvement over time. Good times.