Monday, June 13, 2011

Possibly A Third One This Year

Looks like they've added another Warrior Dash in Florida...Set for January 2011....I had thoughts of heading to TN this September in order to complete the Triple Crown but now I might not have to wander all that far. Mud, Sweat and Beer......

I Thought This Stuff Only Happened In Florida


A police officer in Independence, Missouri, who thought he was killing an alligator on the loose actually shot a life-size concrete lawn ornament. The police department ended up apologizing to Rick Sheridan, the cement gator’s owner. Sheridan heard gunfire as he was working in his garage last weekend. When he went out to see what was going on, he discovered several police officers with their guns drawn. “The officer fired two rounds and killed my concrete, ornamental alligator,” Sheridan said. The police department said a man called to report his children had seen an alligator. The police department checked with state conservation officials and were told they should kill the animal if they could find it. Sheridan said he has found the alligator to be more effective than “No Trespassing” signs to keep strangers from wandering onto his property. He said vandals just rip the signs down. LINK

This is the reason that I have one of those "Lawn Gnomes" in my front yard.

Sunday, June 5, 2011

Rewiring The Body

Two weeks into working out in a gym and my body is sore in places that it hasn't been sore in for years....but it's a good kind of sore.

Last Thursday I did over squats, an exercise that has been absent from my programs for years, and my shoulders still felt it on Friday.  Yesterday was back squat day! Due to a jacked up L1-L5 I've stayed away from back squats for the last 18 months. During that time I've done DB lunges, sled pulls and Goblet squats and really concentrated on strengthening my core. Yesterday I re-watched EliteFTS so you think you can squat series on You Tube since I've been out of the groove for a while. I managed to work up to a set of 175, far from where I had been in the past but it felt good. After I was done one of the trainers came over and said I had one of the best squat forms that he had ever seen........since he didn't try to sell me a block of training sessions I taking it as him being serious LOL.

This morning was cardio day..... a 40 minute run. I manged to knock out 3.4 miles running HIIT style. My total for the week was just under 10 miles, not bad for someone that's not a runner.

Oh yeah, I still haven't gotten on the scale to find my starting weight for this challenge.....I should have made it my goal to be under 210 instead of just losing 5lbs, oh well live and learn.

Thursday, June 2, 2011

An Audio Post




Just trying something different - an audio post - 6 minutes of your life that you will never get back..


Wednesday, June 1, 2011

Day One

The latest 52DC challenge began this morning and runs till July 22nd, my anniversary.
Since I've recent;y joined a gym I'm dragging out a template that I did several years ago from Men's Health Power Training.
Week 4A
Hang Power Clean
Front Squat
Single Leg Romanian Deadlift
Bench Press
Bent Over Alternating Dumbell Row
Push Press
Single Arm Pulldown
Seated Russian Twist
Plank

Week 4B
Hang Power Snatch
Lateral Stepup
Zercher Good Morning
Close Grip Bench Press
Standing Cable Row to Neck
Jackknife Pushup
Mixed Grip Pullup
Seated Russian Twist
Plank

Week 4C
Snatch Pull
Split Squat
Single Leg Back Extension
Reverse Grip Bench Press
Facepull
Push Jerk
Side to Side Pullup
Cable Wood Chop
Plank

Week 5A
Muscle Snatch
Single Leg Squat
Romanian Deadlift
DB 1 Arm on Ball
Facepull
DB Split Jerk
Chinup
Barbell Torque
Plank

Week 5B
Hang Power Clean
Back Squat
Single Leg Good Morning
Bench Press
Two Point Dumbbell Row With Twist
Push Press
Single Arm Pulldown
Swiss Ball Weight Roll
Plank

Week 5C
Snatch Pull
Bulgarian Split Squat
Romanian Deadlift
Dumbbell Incline Bench Press
Standing Cable Row to Neck
DB Push Jerk
Chinup
Barbell Torque
Plank

Week 6A
One Arm Dumbbell Snatch
Overhead Squat
Single Leg Back Extension
Incline Bench Press
Bent Over Two Point Dumbbell Row
Push Jerk
Pullup
Cable Wood Chop
Plank

Week 6B
Clean Pulls
Stepup
Seated Good Morning
Side to Side Pushup
Standing Cable Row to Neck
DB Push Press
Mixed Grip Pullup
Wood Chop on Knee
Plank

Week 6C
Power Clean
Split Squat
Single Leg Romanian Deadlift
Dip
Facepull
Split Jerk
Side to Side Pullup
Seated Russian Twist
Plank

The first exercise is 3 sets of 3 the rest of the exercises follow reps of 10,8,8,6. This program contains a lot of volume but I will enjoy the variety of the exercises.

My goals

CE:90
RT: 20
CT: 20
PG1 (40-4-40):
PG2 (Drop 5lbs):
PG3 (No Alcohol 40 days):

PG1 40 minutes of exercise for 40 days
PG2 Hey everyone can afford to drop 5lbs
PG3 I always have 3 PG's...so it's no beer while on the road only on Friday and Saturday nights.