Abs/Core

I took a day off from my sprint incline today as I am trying to add mass and want to focus on that. I am also going to add a meal of mostly carbs on Wednesday evening to try and help me gain my size & strength back. Today I focused on abs & core training.

Hanging Leg Raises - 5 sets of 8 - 40 reps
Knee Ins - 5 sets of 15 - 75 reps

Above done in circuit with no rest.

Standing Knee Ups w/12lb "Shot" - 3 sets of 10 each leg - 30 reps each leg
Slingshot - 16lb Kettlebell - 3 sets of 10 reps each direction - 30 reps each direction

Above done in circuit with no rest.

HIT - Day 2

Today was day 2 of my High Intensity Training cycle. My upper body muscles have experienced some major atrophy with the lack of training over the last two months. It is going to take a few weeks to get back into a grove and increasing the weight by any substantial amount.

Leg Curl - 110 lbs/12 reps
Leg Ext - 150 lbs/12 reps
Leg Press - 540 lbs/12 reps
DB Pullover - 65 lbs/12 reps
Bench - 165 lbs/12 reps
Row - 165 lbs/12 reps
Overhead Press - 100 lbs/12 reps
Strait Curl - 75 lbs/12 reps
Tri Ext - 65 lbs/12 reps
Wrist Curl - 75 lbs/12 reps
Standing Calf - 395 lbs/12 reps
Trunk Curl - 25 reps
Pec Dec - 150 lbs/12 reps

Incline Sprint Intervals & Abs

I did 20 minutes of Incline (15%) sprint interval training to start this morning. The usual stuff....40 seconds walking @ 4 mph and 20 seconds sprinting starting @ 6 mph and working up to 12 mph. I burned 376 calories and had a maximum heart rate of 184.

Then I did some abs:

Knee Ins - 2 sets of 20 - 40 reps
Decline Sit Ups - 2 sets of 20 - 40 reps
Standing Knee Ups - 2 sets of 20 - 40 reps

My pain has subsided in my arm/back form the nerve block shot I got last week. I still have substantial numbness and tingling but the Dr. said it may take up to 2 weeks before I feel the total benefit from the shot.

High Intensity Training...

This training was done Sunday June, 1oth

As I start my rehab from the herniated disk I have decided to do 2- 4 weeks of High Intnesity Training (HIT). It basically consists of 10 to 12 exercises that cover your whole body. You do 1 set of 12 reps. You basically try to give 100% effort for the whole set and increase the weight when you can get 12 reps. I tried this method a few years ago and made good progress in size and strength but hit a plateau afer about 8 weeks. (I benched 355 lbs at a body weight of 159 lbs) It makes sense for a short period of time as I try to build my strength back from my injury and before I get back into kettlebells full time. I have to leave my ego at the door as I start this as my strenth has gone through the floor!

Yesterday was my first training session using HIT. It looked like this:

Leg Curl - 100 lbs/12 reps
Leg Ext - 150 lbs/12 reps
Leg Press - 540 lbs/12 reps
DB Pullover - 65 lbs/12 reps
Bench - 165 lbs/12 reps
Row - 150 lbs/12 reps
Overhead Press - 100 lbs/12 reps
Strait Curl - 75 lbs/12 reps
Tri Ext - 65 lbs/12 reps
Wrist Curl - 65 lbs/12 reps
Standing Calf - 395 lbs/12 reps
Trunk Curl - 25 reps

Leg Training with Kettlebells

Today I did more of a traditional leg training session with kettlebells. My training session looked like this:

Pistols - 12kg bell- 5 sets of 5 each leg - 50 total reps
Sumo Deadlift - 24 kg bell - 5 sets of 10 - 50 total reps

The above was done in superset fashion wit no rest in between sets.

Then I finished with:

Double KB Squats - 16kg bells - 3 sets of 10 - 30 total reps
Behind Neck KB Squats - 20kg bell - 3 sets of 10 - 30 total reps

This was also done in superset fashion with no rest in between.

Core & Abs

I got my got yesterday and am hoping that it relieves the stress from the disk on the nerve. I am planning on waiting a week (if it feels better) before I resume training.

Today I did a core & abs workout. It was done in circuit fashion with no rest in between:

Decline Sit Ups - 3kg ball - 3 sets of 25 - 75 reps
Scissor Kicks - 3 sets of 25 - 75 reps
Knee Ins - 3 sets of 25 - 75 reps
Roman Chair Lifts - 3 sets of 25 - 75 reps


I finished with:

Slingshots - 5 sets of 10 each direction - 100 total reps

I added a carb meal Wednesday night just to see how it affected me. I feel a bit leaner and was 158 lbs last night with a body fat % of 7.1. My goal is to get up to 175 lbs at about the same body fat percentage.

Legs & Sprint Incline

I took yesterday OFF from training.

Today (6/7) I did another leg workout . I have been doing pistols with my body weight and need to start adding resistance. I started with the 4 kg bell today and am aiming to eventually get to the 32 kg bell by the end of the year. 4kg is pathetic but it is a start.

Single Leg Step Ups - 50 sets of 10 each leg - 50 reps each leg
Pistols - 4kg bell - 5 sets of 5 each leg - 25 reps each leg
One Leg Deadlift - 20kg bell - 5 sets of 5 each leg
Calf Raises - 5 sets of 10 each leg - 50 reps each leg

I finished with 20 minutes of incline (15%) sprint cardio on the treadmill. I walked for 40 seconds at 4 mph and sprinted for 20 seconds each minute. My sprint speed increased from 7 mph up to 12 mph (one time...last sprint). I burned 363 calories and had a maximum heart rate of 182.

I am getting the steroid/nerve block shot today so we shall see how I feel this weekend.

Legs....

Today I did more of a traditional leg workout using machines. Have not trained like this for a while so I figured....

Leg Press - 3 sets of 10 - 360/450/540
Leg Curl - 3 sets of 10 - 110/120/130
Leg Extension - 3 sets of 10 - 105/120/135
Sitting Calf Raise - 3 sets of 10 - 90/135/180

I finished with Dragon Walks - 3 sets of 10 steps each leg

Core & Sprint Cardio

I had an hour in the middle of the day today so I got in a quick core & sprint cardio workout.

I started with:

Cable Crunch - 70lbs - 2 sets of 10 - 20 reps
Knee Ins - 2 sets of 10 - 20 reps
Decline Sit Ups - 2 sets of 10 - 20 reps
Bicycle - 2 sets of 10 - 20 reps

Then I put the 40lb Xvest on and walked @ 4mph on the treadmill at a 15% incline. I burned 192 calories and had a maximum heart rate of 192.

I did another ab/core circuit of:

Swiss Ball Crunches - 3 sets of 10 - 30 reps
Roman Chair Lifts - 3 sets of 10 - 30 reps
Bicycle - 3 sets of 10 - 30 reps

And I finished off with another 10 minutes of cardio on the treadmill. I alternated walking for 40 seconds and running for 20 seconds. My walk was at 4 mph and I went up to 10 mph on the run....all at a 15% incline. I did not wear the vest this time and it felt allot lighter. I burned another 174 calories and had a max heart rate of 180.

Jared's First Baseball Game Pitching!

My oldest son Jared pitched for the first time today during a baseball game. He struck out 2 batters and got a third to hit the ball to him which he threw to first base for the out. He also had 2 great hits over the third baseman's head. Nothing better than seeing a 8 year old feel like he is on top of the world!

Killer Training Today!

After yesterdays carb up I felt really strong this morning. I had a box of cocoa pebbles, pizza, ice cream and a few beers yesterday...kinda crazy when you think about it but I felt stronger this morning and leaner than I was all week without carbs.

So today I went to the gym with training legs my main focus. I decided to use the 40 lb Xvest for my leg training.

My training was done in circuit fashion with no rest in between sets. It looked like this:

Prisoner Squats - 40 lb Xvest - 5 sets 0f 10 - 50 reps
Sumo Deadlifts - 40 lb Xvest- 5 sets of 10 - 50 reps
Dragon Walks - 40 lb Xvest - 5 sets of 10 steps each leg - 50 steps each leg
Calf Raises - 40 lb Xvest - 5 sets of 10 reps each leg - 50 reps each leg

The I got on the treadmill with the Xvest on. I walked/jogged for 20 minutes @ a 15% incline varying the speed for 4 mph to 5 mph. I burned 367 total calories and my maximum heart rate was 194. I was smoked about still had a little left in me.

So as a finished I did:

4 set of 25 decline sit ups - 100 reps
2 sets of 30 second - planks
and 2 sets of 30 seconds - child's pose

This was probably my hardest workout in a few months. I think it was even more intense than when I tried the "300" workout in March. I can't wait to start training upper body again!

Kettlebells Circuits & the Aabolic Diet...

I wanted to post my article on the Anabolic Diet again for those who have not seen it....

http://www.kettlebellinc.com/kettlebellinfo/obrien-leanandstrong.php?art_id=0&art_auth=obrien

feel free to comment. I am currently at 155lbs and about 7% bodyfat.

Core & Spint Incline

I trained core today and finished with another sprint incline interval.

My core training looked like this:

Hanging Leg Raises - 5 sets of 10 - 50 reps
Plank - 30 seconds - 5 sets - 2.5 minutes total

The above was done in a superset with no rest in between.

Then I did the following in a superset with no rest in between:

Roman Chair Lifts - 5 sets of 10 - 50 reps
Decline Sit Ups - 5 sets of 10 - 50 reps


My heart rate was 160 just from the core work with no rest. I finished up with 15 minutes of incline interval sprints on the treadmill. The incline is 15% at all times and I alternated walking at 4 mph for 40 seconds and sprinting for 20 seconds. I worked my sprints from 5 mph all the way to 10 mph. I tell you what.....20 seconds of sprinting at 10mph on a 15% incline is a lot harder than I thought it would be. It is a 6 minute mile pace. My stats were 260 calories burned with a maximum heart rate of 184 during the 15 minute workout.

I am scheduled for a steroid shot/nerve block into C7 next Thursday. I am hoping that this alleviates my pinched nerve and allows me to resume regular training. Even if I feel much better next weekend after the shot I have decided to take at least another week of rest from upper body training before I try to push it again.

Legs

I trained legs this morning while trying to mix it up a bit. I am trying to stay motivated with my herniated disk in my neck and doing my best. Seeing the specialist today who should move me to the next Dr. to get a cortisone shot. I am hoping that it helps and fixes the pinched nerve.

Prisoner Squats - Body weight - 5 sets of 10 - 50 reps
Dragon Walks - Body weight - 5 sets of 10 steps each leg - 100 reps
Single Leg Step Ups (bottom leg never touches the floor) - Body weight - 5 sets of 10 each leg - 100 reps
Calf Raises - Body weight - 5 sets of 10 each leg - 100 reps
One Leg Deadlift - 16kg bell - 5 sets of 5 each leg - 50 reps

I did the above in a circuit with no rest in between in about 20 minutes time.

My weight was down to 156 this morning with 7.9% body fat. The fact that I have continued to follow the Anabolic Diet during this time has kept me lean. When I am better I plan to go back to a 40% carb - 40% protein and 20% fat diet for a month to 6 weeks to try to regain the 15 lbs I have lost from not training upper body for 10 weeks and atrophy.

New Link..The Training Syndicate!

I have added a great new link to my blog - The Training Syndicate - http://www.trainingsyndicate.com/ which is sort of a warehouse for training blogs. Check it out!

Abs

Short Ab training today. I took a day off from cardio because I was not feeling it.

Sitting Knee Ins - 5 sets of 10 - 50 reps
Standing Knee Ups - 5 sets of 10 each leg - 100 reps
Decline Sit Ups - 4 sets of 25 - 100 reps


I am currently doing legs 3 times a week and abs/core 3 times a week with cardio thrown in about 4 times a week. I will stay on this schedule until I can resume regular upper body training and the pinched nerve is under control.

"350" - Legs

I felt good this morning and want to start increasing the strength building of my leg workouts in addition to the strength/endurance aspect.

I did 350 total reps which consisted of the following:

One Leg Step Up - Body weight - 5 sets of 10 each leg - 100 reps
One Leg Deadlift - 12kg bell - 5 sets of 5 each leg - 50 total reps
Prisoner Squats - Body weight - 10 sets 0f 10 - 100 total reps
Calf Raises - 24kg bell - 5 sets of 10 each leg - 100 total reps

Abs & Sprint Incline

Today I did an ab circuit and then 20 minutes of cardio and then repeated the ab circuit again.

The Ab circuit consisted of:

Sitting Knee Ups - 2 sets of 15 - 30 reps
Decline Sit Ups - 2 sets of 15 each leg - 30 reps
Plank - 30 seconds - 2 sets
Child's Pose - 30 seconds - 2 sets

My cardio was 15 minutes of alternating walking and running at a 15% incline on the treadmill. The running part was 20 seconds every 1 minutes . I burned 245 calories and had a maximum HR of 174. My max speed was 8.5 mph.

Then I finished with:

Sitting Knee Ups - 2 sets of 15 - 30 reps
Decline Sit Ups - 2 sets of 15 - 30 reps
Plank - 30 seconds - 2 sets
Child's Pose - 30 seconds - 2 sets

Xvest Leg Training & Interval Sprint Incline

I put on the 40lb Xvest today and did a short leg workout. I have to remember to keep my Xvest training short because the 40lb weight really adds a lot more resistance than it seems to. Although you can really feel the difference when you take it off. I weighed 155 this morning so the 40 extra lbs is a 25.8% increase in my body weight.

The following was done with no rest in between sets:

Prisoner Squats - 25 reps
Bench Pistols - 5 reps each leg
Walking Lunges - 10 steps each leg
Prisoner Squats - 25 reps
Bench Pistols - 10 steps each leg
Walking Lunges - 10 steps each leg.

Then I did 15 minutes on the treadmill at at 15% incline. I alternated walking at 4.0 mph for 40 seconds and running for 20 seconds each minute. I started the run at 4.5 mph and worked my way up to 8.0 mph by the end of the workout. I burned 240 calories and my max HR was 174.

ABs & Incline Run/Walk

With my recent setback in arm pain I am not planning ANY upper body training until told otherwise by the Dr.'s and I am completely healed. I obviously resumed training too soon and will end up doing permanent damage to my nerve if I push it too much. For once I wish I didn't have an addiction to training....maybe I would have healed sooner.

Today I did an ab circuit and then 20 minutes of cardio.

The Ab circuit consisted of:

Sitting Knee Ups - 3 sets of 15 - 45 reps
Standing Knee Ups - 3 sets of 15 each leg - 45 reps each leg
Decline Sit Ups - 3 sets of 15 each leg - 45 reps

I did the above in a circuit with no rest in between each exercise.

I finished with 20 minutes of alternating walking and running at a 15% incline on the treadmill. The running part was only 20 seconds every 2 minutes but it felt great. I burned 305 calories and had a maximum HR of 184. Pretty good considering my max at my age should be 182.