Monday, November 30, 2009

A Fun Workout

Did an MBodystrength KB/BW routine yesterday before heading out to a party in the afternoon. Played some 3 on 3 2 hand touch football with some good friends of mine at a party yesterday. Man, football is fun to watch but harder to play. I mean talk about stopping on the fly, juking, trying to cover wide receivers and trying evade defenders. Man...I'm a big fan of football (Go Chargers!) and it's a spectacle to watch but even just to play for kicks - it's a really hard sport!!! was a mixture of 30 year olds and high school kids so you can just imagine how challenged we 30 year olds were compared to these kids.

Anyway, got up this morning nice and sore at the right places. Did a circuit workouts but felt I really can do more with this, so I've been adding Cosgrove Complexes this month with my own interval style training in the end.

Again..I don't really care much for muscles. But I like the metabolic effects of circuit training. I don't want to mislead anybody here but I'd rather do these routines than do cardio all day for off day routines. Still working on my nutrition a little more but I just like to workout and do these things when I know my body is capable of doing so.

So after dropping the kids to school and my little one with me in the garage..I did a wild, wicked metabolic workout which I put different routines in one workout which I actually liked. The interval session was something I thought of on my own:

a) DB/BW circuit for 3 rounds
b) Alwyn Cosgrove BB complex consisting of:
- Romanian Deadlifts
- Hang cleans - to front squat - to over head press (hybrid lift)
- Reverse Lunges
c) Interval Training 6 cycles
- BB Snatches 65x5x6
- KB Swing 35x25x6
- 100 yard hard sprint on treadmill (estimated the distance on my distance tracker on my treadmill 9/10 intensity x 6 cycles

One word: drenched. Loved it. Phew!

Saturday, November 28, 2009

What's this all about?

What in the world?!

Talk about an ego here...

Cold Weather...Hot Workouts!

Damn was it cold again this morning. Did a great workout anyway within the confines of my garage gym. A mixture of BW, kettlebells and Barbell complex circuits. Haven't worked out in 3 days and when I got up this cold morning post Turkey day, post Black Friday ---> dude, it was on.

Did a dynamic warm up with some jump rope, leg swings and shoulder rotations and a few chin ups as a start. Followed it up with a bw/db circuit that immediately went into a barbell complex (that was one round) - for 3 full rounds that took 30 minutes to complete - with the warm up, about under 40 minutes.

This is type of training I enjoy doing. I may like them but they are so exhausting but definitely fulfilling.

I'm such a sadist.

Anyway - been down this crossroad before. Let's see - what am I going to now to keep this going through the busy holidays? Kind of slipped off the motivation wagon and goal setting aspect but perhaps with good body does need a break. But I'll be the first to admit - there will be times where I've been getting in 3 workouts a week as opposed to doing some off day routines - where it becomes 5-6 days a week - no I didn't need to do much anyway - but I guess that's the nutbag in me that has slowly been slipping away thankfully.

In retrospect, I honestly think it just bottomed down to goal setting once again. I just didn't have enough concrete enough goals and motivation to really want to strive hard for anything really these past few months. So just kind of on a maintenance so to speak. It's been a hectic few months that consistency in anything that I was doing out of what my family and work was never a priority. But I'm quickly getting re-focused as I know I can and have in the past. I know I've been saying that in my past blogposts. But hey, shit happens - to everyone.

I just like the mental high exercise gives me. It is like a drug. Again, what results comes of it is what I put into it. Heart, sweat, dedication - commitment to goals.

Not looking for excuses here --- I'm looking for accountability once again. Yep, it's all about accountability.

It's alot easier to screw up when no one's looking. But it's a hell of alot harder to do the right thing when you can admit to yourself FIRST that you "screwed up" and making it known. Now it's time to get it together again.

So here I am, dusting off a few weeks of inconsistency and back on the wagon again. I may be mixing things up a bit with some different approaches here to keep things interesting towards the end of the year. "Workout Salad" with the intention to get some solid goals defined and get together some exciting programs for the year.

Don't let go of the mindset!


Thursday, November 26, 2009

Happy Thanksgiving!!

Happy Turkey Day ya'll...

I just want to say my personal thanks to the fitness gurus and friends I met online and say my personal thanks for making this one heckuva a year for me. You all know who you are and without the constant support and motivation - on your blogs, emails, forums - I honestly dont think I'd be where I'm at my own fitness level.

Now go kill that Turkey! And if you live in the US, Canada - enjoy those football games today with family and friends (that's if you enjoy the sport of football).

Happy Thanksgiving to you and yours!

~ andy

Wednesday, November 4, 2009

Keep it Simple

That's my thoughts for the day: keep it simple. I was really motivated again after a 2 week off from work. Really helped me realize the importance of keeping things simple. No need to complicate matters by overdoing things...just stick to what works and let that work for you...I mean in all aspects of life and not just in exercise and nutrition.

Didn't get to do the complex yesterday so I did it this morning and it felt great. I don't know why for some reason but I always get some great results on this 4 week TT program that I'm doing currently. It's the 4th time I've done this routine and every single time - it always seems to work to a tee (well at least close enough to know I'm getting good responses from it).

Keep it simple. No need to overthink too much when you want to achieve some goals. Planning is always essential and goal setting does work...but always keep it simple. Don't always try to run yourself down to the ground each day. You're body will thank you so much for it with positive returns...

Keep on pushin.


Tuesday, November 3, 2009

Still here...banging it out.

Yup...still here. Just really sore from yesterday's workout and it's been sometime since I've really wanted to start hitting heavier weight all over again. Each time I do - I always feel it that next day. Sore, sleepy, dead hungry (have to control that a little better). Yesterday was no different from those great one's I've had in the past. Great workout.

So in a little over 3 1/2 weeks - I've lost a good 5 lbs. Water weight from a crappy diet. I know. Because my bodyfat is still left unchanged. But I know I'll get it back down.

So today was to be a barbell complex this morning. I got up butt sore and all that. It's still early so maybe I can still pull it off for todays session.

Doing one of my favorite TT workouts and very happy with the results so far.

Keep on trucking on...