Beginning of the Week Workout

Here's a little workout to start the week off right:

Warm-up: Run 3 miles or for a 1/2 hour.

10 push-ups

20 squats

15 Bulgarian bag overhead presses

15 lunges

20 dips

15 weighted calf raises

8 curl/hammers (20lbs)

5 burpees

REPEAT TWICE

Finished w/ 5 minutes of ab work or 200 moves

DONE!

Had this little guy "help" me work out too. (See picture)

How about Schneider going to the NJ Devils? I guess Luongo is going to be the number one goalie. Don't know how I feel about this trade yet. Seems like the draft pick kid they chose is pretty decent. 

Wednesday Leg Blast

I've been doing variations of this workout for the past 3 weeks. Pretty good leg blaster. Even better when doing with a friend. Here goes:

Warm up: 1 to 1 1/2 mile run

Weighted squats (5 sets of 5 reps)

a)45lb-5 b)60-5 c)70-5 d)80-5 e)95-5

Single leg squats (back leg elevated on a bench)

3 sets of 8 reps

a)9lb-8 b)12-8 c)15-8

Stability ball hamstring lifts (3 sets of 10 reps)

Weighted calf raises (3 set of 15)

a)42-15 b)45-15 c)55-15

Grip training timed sets (2 sets of 1 min, 30 sec.)

Grip plate or grip asst on dumbbell.

I use Grip 4orce for my dumbbells. They slip right over the handle part of the weight. There's a picture below of them.

Run a 1/2 - 3/4 of a mile.

Stretch

Done!!!

Afternoon Workout

Here goes:

12 upright rows

12 curls

12 tricep kickback

REPEAT

12 swimmer's press

12 static arm curls

12 dips

REPEAT

12 push-ups

12 alternate shoulder press

12 hammers

12 tricep flip grip

REPEAT

12 in & out shoulder flys

12 curls/hammers

12 standing tricep

REPEAT

12 push-ups

12 in & out bicep

12 lie down chest press

12 lie down tricep extension

DONE!

This was my dad's workout. And he rocked it!

Start Up

Congrats to the Chicago Blackhawks on winning the Stanley Cup. That being said, I've been totally turned off to hockey because of the NHL strike. I really haven't watched a lick in this short season. Hopefully I'll want to watch next season, but the NHL still leaves me with a bad taste in my mouth. Large, long contracts, too many teams, and rule changes that makes a defenseman near powerless. And that's on the top of a long list.

Anyways...let's talk workouts! Saturday I ran 5+ miles in Valley Forge Park in the opposite direction as I usually do. I don't know if it was the heat or the beers of the night before at my best girlfriend's party but that run KICKED my ass. Probably a combination. I only had 4 beers in 3 hours. But hell, 2 1/2 miles in I had to stop to walk. I've NEVER done that before. Just not my day. Sunday, I felt better and did a boxing routine for 40 minutes. Today was a strength training gym day. I worked on upper body for about 25 minutes, ran on the elliptical for 30 minutes, and finished with about 5 minutes of abs. 

Kept busy this weekend. Zim and I went to a local indie wrestling show in Philly. It was old ECW type stuff put on by Tommy Dreamer called House of Hardcore. Not bad whatsoever, and worth the $25. And the people watching...AMAZING. Wow. Just wow. I got to see John Morrison and Terry Funk in person. John Morrison is quite easy on the eyes. Tall, build, and super hot. Never in a million years would I think I'd go to something like that. Fun time though. And Sunday I got to see the Philly Union kick the NY Red Bulls ass! Sweet!

Playlist: Lawrence Arms, Black Flag

Working For the Weekend

Sooo...that bad ass legs workout I last blogged about...pretty well toasted my legs. Man my legs were feeling spent till Sunday. Woo. I did get in an elliptical workout the next day and decided to go for a 5 mile run on Saturday. Not my best run by FAR. By mile 3 I thought to myself, "Man, this wasn't the smartest idea, my legs are rubber". I gritted my teeth and ran through it. Then promptly took a nap a few hours after. Sunday Zim and I went to my parents to hang out with my dad on Father's Day. I got in a 40 minute boxing workout before we went. I figured the workout would balance out the handful of beers that I'd consume over there. Had a nice time over there though. We got to take a dip in the pool and sit in the sun for a bit. My dad was happy.

This week I had the usual routine. upper body on Monday, elliptical on Tuesday, and I decided to torture myself again with that leg blasting workout. I upped my weight on the squats and lunges too. Oddly, my legs were just a little sore. The body is an amazing machine. Weird how that works. Today I trained my dad and went to the gym with Zim to use the elliptical and get some ab work in. Tomorrow I'm taking the day off. Just too many thing to do. Work, pick up a friend from the airport, and maybe go to another friend's party at night. My body can use a rest anyways.

Other than the workouts, last weekend was pretty busy for me. Friday I went to a show in West Chester to The Note (Bam Margera's bar) to see The GOODAMN GALLOWS and The SWINGING UTTERS show. Fun show! Got to see some old faces and love to see The Gallows on stage antics. Saturday, my local indie movie theater, The Colonial, was running on 8mm JAWS. I went with one of my best girlfriend's family whom I haven't hung out with in a while. Love that movie! We all went out of a bite and some drinks after the movie. Good times! Monday night I saw the legendary punk band BLACK FLAG in Philly. The opening band was quite boring and the second was decent but played a half hour too long. I just felt like I was just waiting for them to both be over. Black Flag was good. They had a lot of energy and sounded decent. Interesting crowd too. 

Enough babbling, it's getting late...Happy Friday!

Playlist: Lawrence Arms, Slapstick

Wednesday Workout

Here's a nice leg blaster workout:

1)Weighted squats w/ Bench press bar (work to max effort)- 45lb-6 reps, 55lb-6, 60lb-6, 65lb-6, 75lb-6, 80lb-6.

2)Weighted walking lunges- 12lb-15reps, 12lb-12, 12lb-10. My legs were TOAST by now.

3)Stability ball hamstring lifts- 3 sets of 10 reps

4)Grip training- held 15lb free weight for 2 minutes, 30lb for 2 minutes, 15lb flat weight plates for 2 minutes. Last set was pretty tough.

5)Weighted calf raises- 15lb-15 reps, 21lb-15, 21lb-15

Stretch out!! Took about an hour. My legs are gonna be feeling this one tomorrow. In that good way though!

Pre Hump Day

Halfway done the week...almost! I got in 2 workouts thus far. Yesterday it was POURING out. Absolute cats and dogs. We got almost 3 inches of rain. Off to the gym then! It was an upper body workout day. Pull ups, dips, rows, chest press, lat pull-down, the works. I finished with a half hour on the elliptical and some abs.

Today I trained my father in the morning. He's doing so good. He's really enjoying it and moving up in weight in lifting. I hit the elliptical with Zim later on in the afternoon. We finished with about 10 minutes of abs. Nice workout. 

Tomorrow legs for me and some light cardio.

Playlist: Misery: The Early Years, Spazm 151, The Lawrence Arms: Oh Calcutta!

Last Week Workout Summery

Getting back to blogging this week. My mini vacation sorta messed up my blogging mojo. Here goes!

Last week I did two gym/elliptical days and I ran for 4 plus miles two days as well. Got some boxing in too. My new Mizuno sneakers have been treating me well. Didn't have too bad of foot flop either. I was supposed to do a Mud Ruckus race on Saturday morning but backed out due to an angry stomach. Oh well. Zim ran it and had a load of fun! Back to the grind Monday for me!

Vacation was great! Saw Wrigley Field in Chicago and Target Field in Minneapolis. Saw a bunch of other cool things as well: Lincoln Park, The Bean, Buckingham Fountain (Chicago) Mall of America, the Mississippi River, the Minneapolis Skywalk (Minneapolis) along with two cool record stores, Reckless Records (chi) and Extreme Noise (min). Even came across a comic shop in Chicago, Graham Cracker Comics. Good Times!

Quick Hotel Room Workout

Here in my hotel room in downtown Minneapolis! Here's a quick 10 minute workout to burn off those ballpark beers.

30 seconds jumping jacks

10 push-ups

30 sec jumping jacks

10 squats

REPEAT x 2

AB work

20 legs up crunches

20 in & out

20 out gate/close gate

20 crunch frogs

20 v-up

20 regular crunches

20 tornados

20 side crunches (each side)

20 elbow to knee crunches

20 bicycles

DONE