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Burning calories and bandwidth

Hockey last night was ok. I had a big day and was feeling kind of tired, so it wasn't my best performance, but at least I got a good skate in.

Today was weights. I went a little light on the legs because they're still pretty beat up.

Started with hammerstrength incline press superset with dumbbell curls. Hammerstrength was kinda blah. I'll have to work on making that one "work" for me.

T-bar rows superset with donkey calf raises.

Intermittent sets of power cleans and front squats. I would power clean the weight, do 2-3 front squats, and repeat for 3-5 times. They were a lot more tiring than I had imagined.

Lat pulldown superset with Arnold press.

Upright rows

skull crushers

dragon flags

Weighted dips

walking lunges on the treadmill for like 100 ft. - no weight - 1.5mph pace. This seemed like an interesting idea at the time, but it's actually quite difficult because the "lunged" position takes up a lot of the tread. You really have to move quickly between steps, and if you hesitate or stutter-step.... it's a mess.
 
Track workout, followed by pick-up tennis.

For the track workout, I went 5 laps today. I've been making the drills more strenuous, and decreasing the number of laps.

1- Spiderman crawls. 40m, walk back, then 20m more.
2- platform jumps. 3 sets of about 12-15.
3- Side-to-side burpees. For these, you land in the pushup position facing to the side and pop back up to your feet facing forward again.
4 - platform jumps. 3 sets of 12-15 again.
5 - Burpees.

Then I played tennis for about an hour. It was the first time I've played in a loooong time... like ever. I suck, but I don't care. It's kinda fun and a lot more tiring than I expected.
 
Hockey yesterday sucked. Horrible turnout, considering it's the last Sunday night drop-in time. Invalid Link Removed Oh well, at least I'm on the ice, skating.

Today was weights.

Started with squats superset with upright rows.

Hammer strength incline press superset with dumbbell rows.

Hammer strength high rows

deadlifts

t-bar rows superset with donkey calf raises

Triceps cable pushdowns superset with side lateral dumbbell raises.

Cable crunches

decline crunches​
 
Yesterday, I played some sand volleyball for a while and then ran a few laps on the track afterwards.

Today's workout was in the weightroom.

I started with squats.

Next were weighted dips.

Hammer strength iso rows superset with arnold press

straight legged deadlifts superset with upright rows.

skull crushers superset with dumbbell curls

t-bar rows superset with donkey calf raises

dragon flags.

Gonna go run for a little bit after I post this.​
 
Today's workout was weights. I was watching some crossfit videos yesterday, which got me interested in trying some more obscure exercises. CF tends to exploit complex multi-movements (e.g. cleans, squat press, etc.), which seemed like they might be fun.

I started with squat-presses superset with pullups. A squat press is essentially a front squat, and when you get to the top, you do a military press. Pretty simple concept. I did this one for 3 sets. It really got the blood flowing for the rest of my workout.

Next was flat dumbbell press superset with dumbbell curls.

Front squats superset with t-bar rows.

High pulls superset with seated calf raises. High pulls are sort of a combination of a deadlift and an upright row or cleans minus the "catch" phase.

Giant set: Triceps rope pushdown → cable crunches → face pulls

Took a lap around the block to finish the workout.​
 
Was meeting with family yesterday, so I didn't have time to post my workout.

I did some bleachers work.

Quarter mile warm-up.

Up 2, down 1 to the top (27 steps total), then 30 pushups. Repeat for 3 sets.

Up 2 to the top, 5 dragon flags. Repeat for 3 sets.

Ran a mile on the track after the bleacher work.
​
 
Hope everyone had a safe 4th of July weekend.

Despite it being such a busy weekend, I was able to sneak in a few good workouts.

July 3rd: This was sort of a track workout with 7lbs ankle weights. I stuck more with calisthenic and plyometric movements than actually running on the track.

Platform jumps (~20 reps), then dips (~20). Repeated for 4 cycles.

Pullups (~12), then double-step stair runs* (repeated for both feet), run a lap. Repeated for 2 times through.
*This is a footspeed exercise. You'll step up to the first step with your left foot (for example), bring your right foot up, and have your left foot in the air by the time the right foot touches the same step.

2 more laps to close the workout.

July 4th: Weights/track

It was such a nice day and cardio equipment is evil. Invalid Link Removed

I started with hammerstrength chest press.

T-bar rows superset with upright rows.

Front squats. I went with low weight, really high reps.

Hammer Strength High-Rows superset with dumbbell curls.

Triceps rope pushdowns.

Cable crunches... then off to the track.

After laps 1 and 2, I performed spiderman crawls for 30m. After laps 3 and 4, I did walking lunges for 30m. Ran 2 more laps, and decided I was going to regret doing this tomorrow morning. I was right (so sore!). Today will be an off day, unless I do something really light, just to unwind.​
 
I lifted yesterday - forgot to post and don't really remember what I did. Needless to say, I picked up heavy objects, put them down, and then put them away.

Today was a track workout. I've been making the "drills" longer and more laborous. It's making the workout a lot more fun and intese, but it jacks up the appetite like none other.

1 - I started with a bunch of platform jumps (I did them continuously for about 4:00 - the whole track of Symphony of Destruction by Megadeth). Then I did 40 pushups and took the lap.

2 - 10 platform jumps then 40 pushups (for two cycles).

3 - Double-step stair run, then 15 burpees (then repeat the cycle starting with the other foot).

4 - Same.

5- We'll call this the 5-10-15 drill: 5 platform jumps, 10 burpees, 15 mountain climbers. Repeated for 3 cycles.

After all that, I walked 2 laps to cool down.​
 
Weights today.

I started with Squat-presses superset with barbell rows for 3 sets.

Next were power cleans superset with t-bar rows, again for 3. These two supersets back-to-back were pretty exhausting. I was covered in sweat by this point.

Flat dumbbell press superset with dumbbell curls

Upright rows

Triceps pushdowns superset with cable crunches

5 minutes on the treadmill to cool-down.​
 
Track workout today. I decided to try something new. Between laps, as usual, I do a series of drills. Today these drills were cumulative, with a new one being added to the list each lap. It starts out ok, but it gets tough pretty fast.

1 - I started by jumping over 10 hurdles, which I set up spaced about 2-2.5 feet apart. They weren't set very high, the goal was merely to go through them as quickly as possible.

2 - 10m spiderman crawl + the 10 hurdles.

3 - 15m spiderman crawl + 10 hurdles (this time I just increased the distance of the crawl)

4 - 10 pullups + 15m spiderman crawl + 10 hurdles

5 - 10 bodyweight dips + 10 pullups + 15m spiderman crawl + 10 hurdles.

Then I took an extra lap to end on an even number and walked 2 more for a cooldown.​
 
I tried another bout of this cumulative workout today. It's kind of fun/challenging to see how far you can go. It seems like 5 levels is my limit for now. I think a short-term goal will be to get to 6.

1 - 10 platform jumps.
2 - 10 platform jumps + 15m spiderman crawl
3 - 10 platform jumps + 15m spiderman crawl + 10 pullups
4 - 10 platform jumps + 15m spiderman crawl + 10 pullups + 10 burpees
5 - 10 platform jumps + 15m spiderman crawl + 10 pullups + 10 burpees + 5 platform jumps

I had to take a short break after that. After that, I did some stair work for a little while and than called it a day.​
 
Today was another "levels" workout. I'm really enjoying the challenge it poses. In some weird way, it's addictive in the same manner as playing Tetris (I'm a junkie for arcade-style games); the game never really ends, but it gets harder to play the farther you progress.

So here was today's workout:

1 - 10m spiderman crawl
2 - 10 platform jumps + 10m spiderman crawl
3 - 10 burpees + 10 platform jumps + 10m spiderman crawl
4 - 20 mountain climbers + 10 burpees + 10 platform jumps + 10m spiderman crawl
5 - 20m walking lunges + 20 mountain climbers + 10 burpees + 10 platform jumps + 10m spiderman crawl

I walked a cooldown lap and called it a day after that.​
 
Weights today running on bagel power.

Started with flat bench superset with T-bar rows.

Squats superset with upright rows.

Hammer Strength High Rows superset with pushups (~30)

High Pulls superset with calf raises.

Triceps rope pushdowns superset with cable curls.

Cable crunches superset with high-pulley cable crosses.​
 
Well, I played a little hooky yesterday, and played hockey at a morning drop-in session. They stopped doing night time ice in July, so it has been a few weeks since I've gotten my ice hockey fix.... and it kicked my ass!

Today was weights.

Squat press superset with bent over rows

High pulls

Lat pulldown superset with cable pushdowns

Weighted dips

Leg press superset with preacher curls. Leg press was light weight for super high reps, like around 50. That's one way to pump up the leg muscles.

Cable crunches superset with front lateral raises.​
 
Track workout today. I made it to level 4, but I also made the levels a bit harder today.

1 - 25m spiderman crawl
2 - 25m spiderman crawl + 10 pullups
3 - 25m spiderman crawl + 10 pullups + 25 burpees
4 - 25m spiderman crawl + 10 pullups + 25 burpees + 100 crunches

The last one was a doozy.​
 
Track workout this morning.

I strapped on a pair of ankle weights, and started out at a pretty grueling intensity right off the bat.

Lap 1 - 20 burpees + 10 pullups + 25m walking lunges
Lap 2 - 20 burpees + 10 pullups + 25m walking lunges + 10m spiderman crawl
Lap 3 - 20 burpees + 10 pullups + 25m walking lunges + 10m spiderman crawl + 10m reverse spiderman crawl + 40 mountain climbers.

*puke break* I don't think I need to go into detail here.

Lap 4 - 40 mountain climbers + 2-step drill on the stairs.
Lap 5 - 40 mountain climbers + 2-step drill on the stairs + 25 mountain climbers

Today I learned that mountain climbers are waaaay harder with ankle weights on. I had been sticking them in as filler for some of these progressions to split up some of the more intense exercises with something that's not quite as taxing but still keeps me moving. When the ankle weights are on, this concept apparently goes out the window.​
 
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