Had a great game of volleyball last night that lasted for 3 hours. 3 full hours. Great game...lots of fun - physically whipped.
This morning I got up for something I have always dreaded because they are so boring - Jury Duty. Luckily here in the County of SD - you are only required to attend one day. If you're name doesn't get called as a potential juror candidate - you have fulfilled your civic responisibility and wont be bugged for the next 12 months at the least. Whoopee!
I can't tell you how many people had their iphones and cells as well as their laptops open all day long. That was so funny.
Anyway, before checking in. I went to the gym and did some light chest work and some shoulder strengthening work before heading off to the Hall Of Justice. Nothing regimented here just some chest and shoulder work was all...
Time: 6am
Commercial Gym
Warm Up: shoulder rotations, push ups, stick ups, static shoulder stretches
a) Flat Bench BB Press 155x5x5
b1) Front Delt raises 8x3x12
b2) Side Delt Raises 8x3x12
b2) Rear delt raises 8x3x12
Done!
"Those who are enamored of training without science are like a pilot who goes onto a ship without rudder or compass and never has any certainty to where he is going."
- Leonardo Da Vinci
A Deputy Sheriff friend of mine who happens to be a Crossfitness instructor here at our local suburb let me borrow a book called Quantum Strength Fitness II (Gaining the Winning Edge) by Patrick O'Shea, Ed. D. Book basically focuses on Applied Strength Training and Conditioning for Peak Performance for athletes. Brought the book with me to jury duty and the first 3 chapters I read today were really informative with full explanations of strength training and conditioning for athletes. Olympic Lifts are the meat of the order here. The first few chapters also covered Periodization or the Cyclic Training concepts for Peak Performance something that I really want to get a full grasp understanding of. This book covered it for me from top to bottom just from the first few chapters I read.
Great stuff!!
Learn new things everyday...no matter how boring your day may be. =)
Andy
Thursday, May 14, 2009
Wednesday, May 13, 2009
Hurricane Cirrrrccccuit!!!!!!!!
6AM WORKOUT
WORK GYM
Warm up:
Shoulder rotations, Leg swings, Jumping Jacks....
Hurricane Circuit
- 60 sec work (rest as needed)
- 5 exercises
- 90 sec rest between circuits
- 3 cycles
a. Speed Rope
b. Step Ups (alternating)
c. Decline Russian Twist
d. Push up to Renegade Row to T Plank using 8 lb DB's
e. Squat Jumps
III. Ab circuit (3 rounds)
- Fast Tempo Mountain Climbers x 12 (phew)
- Saxxon Side Bends with 25 lb plate 5/side (hard)
- Hanging Leg raises (Holy $&*(!!)x 10
IV. Cool down
- 5 minute walk on treadmill (haven't been sprinting much lately)
Notes:
Awesome off day routine. Winded. No wonder...they don't call this the HURRICANE for nothing.
FELT GREAT. (yeah right!)
a.
WORK GYM
Warm up:
Shoulder rotations, Leg swings, Jumping Jacks....
Hurricane Circuit
- 60 sec work (rest as needed)
- 5 exercises
- 90 sec rest between circuits
- 3 cycles
a. Speed Rope
b. Step Ups (alternating)
c. Decline Russian Twist
d. Push up to Renegade Row to T Plank using 8 lb DB's
e. Squat Jumps
III. Ab circuit (3 rounds)
- Fast Tempo Mountain Climbers x 12 (phew)
- Saxxon Side Bends with 25 lb plate 5/side (hard)
- Hanging Leg raises (Holy $&*(!!)x 10
IV. Cool down
- 5 minute walk on treadmill (haven't been sprinting much lately)
Notes:
Awesome off day routine. Winded. No wonder...they don't call this the HURRICANE for nothing.
FELT GREAT. (yeah right!)
a.
Tuesday, May 12, 2009
A 1pm Workout!? OMG!
1 pm Workout
Commercial Gym
Warm Up ciruits x2
Jumping Jacks
Push Ups
Standing Torso twists with med ball
Squat Press with med ball
Workout (Dos Remedios)
1a) Muscle Snatches (warm up sets 45x2x5) 65x4x5
1b) One leg RDL's with 25 lb DB 4x10
2a) Standing Cable Face Pulls 40x4x10
2b) One arm Seated Lat Pulldowns 40x1x10/arm, 50x3x10/arm
3) Neutral Grip Pull Ups BWx4x10/6/5/5 (added exercise)
II. HIIT (BB Complex/Combo Lifts) (Cosgrove)
- 60 lb prewt'ed BB
- 5 reps/exercise
- 90 sec rest
- 4 cycles (almost felt like puking throughout)
- RDL's
- Hang Clean to Front Squat to Push Press
- Reverse Lunges
III. Cooldown, stretch and steam (Andy's... :p )
- 5 minute walk on treadmill
- Static stretching
- 10 minutes steam
Whatdoyaknow...a mid day workout.Well again it's my "Whatever I can squeeze in Tuesdays"...hahaha!! Very focused throughout this workout nonetheless. Didn't get much sleep as our eldest twin son has been battling some flu like symptoms this entire week.
This complex by Cosgrove was killer. Nuff said on that note. Killer. Absolutely killer.
Focus. It's a good thing to have. Don't worry about Joe Schmoe pumping 60 lb DB's in front of the mirror....or Hot Suzy doing leg curls and turning heads left and right...take care of your business at your gym...and once you're done - get the hell out. No point in wasting time in there after a workout. I see people just lounging around with towels in their hands for the entire time I'm at my commercial gym and it's almost annoying.
Wish I had that much time on my hands!!! But again to each their own but you have to admire the fact that at least they are there physically (with probably their mind in the gutter for the most part...) which is better than not being there at all I guess.
Overall a great change of scenery regardless. And I just love my gyms steam room!
Core work tomorrow!
A.
Commercial Gym
Warm Up ciruits x2
Jumping Jacks
Push Ups
Standing Torso twists with med ball
Squat Press with med ball
Workout (Dos Remedios)
1a) Muscle Snatches (warm up sets 45x2x5) 65x4x5
1b) One leg RDL's with 25 lb DB 4x10
2a) Standing Cable Face Pulls 40x4x10
2b) One arm Seated Lat Pulldowns 40x1x10/arm, 50x3x10/arm
3) Neutral Grip Pull Ups BWx4x10/6/5/5 (added exercise)
II. HIIT (BB Complex/Combo Lifts) (Cosgrove)
- 60 lb prewt'ed BB
- 5 reps/exercise
- 90 sec rest
- 4 cycles (almost felt like puking throughout)
- RDL's
- Hang Clean to Front Squat to Push Press
- Reverse Lunges
III. Cooldown, stretch and steam (Andy's... :p )
- 5 minute walk on treadmill
- Static stretching
- 10 minutes steam
Whatdoyaknow...a mid day workout.Well again it's my "Whatever I can squeeze in Tuesdays"...hahaha!! Very focused throughout this workout nonetheless. Didn't get much sleep as our eldest twin son has been battling some flu like symptoms this entire week.
This complex by Cosgrove was killer. Nuff said on that note. Killer. Absolutely killer.
Focus. It's a good thing to have. Don't worry about Joe Schmoe pumping 60 lb DB's in front of the mirror....or Hot Suzy doing leg curls and turning heads left and right...take care of your business at your gym...and once you're done - get the hell out. No point in wasting time in there after a workout. I see people just lounging around with towels in their hands for the entire time I'm at my commercial gym and it's almost annoying.
Wish I had that much time on my hands!!! But again to each their own but you have to admire the fact that at least they are there physically (with probably their mind in the gutter for the most part...) which is better than not being there at all I guess.
Overall a great change of scenery regardless. And I just love my gyms steam room!
Core work tomorrow!
A.
Monday, May 11, 2009
Volleyball Gym was PACKED tonight!
So I get to our local gym for volleyball tonight...about an hour late as I was just coming off work. The summer is just around the corner and more and more I seem to see a grip of guys and gals heading for some Monday Night V-ball.
This was the most packed I've seen this gym in some time...whoa.
The only downside is...I'm seeing newbies who were very unruly on the court (let's just say these were generally punks who can't play and were out there with some tang tops and boardshorts with some tats all over their arms. Get my drift?) and girls who just want to look cute - who absolutely had no reason to be on the court whatsoever. No game....no game at all. It really killed the excitement from what could have been a pretty good night overall. There are 2 courts. One court I like to call the court for the hardcore players...and then there's this other court all the way to the end which is for guys/gals who just want to mess around or warm up til we start to replace the losing team from the other court.
Anyway, to make the long story short - there were these punks that just couldn't understand the game and even not understand common courtesy. Let's just say they were being really obnoxious and giving some serious lip service to some girls who I thought was a bit out of league to be disrespectful to the women. Well, I know these girls and have played with them on occasion and they are better than most guys I've played against or with - compared to these punks who seem to have this sense of ownership on the court tonight.
Honestly, they killed the spirit of a rather fun night...
Sigh...as they were bickering about who was going to be the starting 6...I offered my spot to some dude and took my bag and ball and walked to the other court and played some 3 on 3 with some high school teens that I found even more enjoyable for the night. 2 on 2, 3 on 3 does become harder because there's more court to cover. Got 8 kills and did alot of jump serving tonight - so was able to get some swings in which was cool in that regard.
The girls I know were a bit ticked off as well with these guys (well I'm don't show much emotion, but these girls...hahahaha!!!) and they decided to just take off. Couldn't blame 'em...but that really sucked ass though.
Moral of the story...follow your heart and you will find true happiness and content in life no matter how big or small these may be. If your heart isn't in something...neither will your body or your mind. Just because you're walking against the wind sometimes and just being you - don't sweat it. Just do your thing, man. Just do your thing - and do what you know is right. Just walk away from ignorance and find your happiness somewhere else - and that could be just a matter of using pure common sense. No need to put up with ignorance in life. Heck, I saw alot of ignorance tonight and sometimes you just need to sniff those out and walk away. No need to be a monkey (the monkey see, monkey do attitude) and try to be like everybody else - do what you're heart wants to do, and that's where true happiness lies.
Dont be ignorant...just use common sense and sometimes - that's all there is to it folks.
Be yourself...
This was the most packed I've seen this gym in some time...whoa.
The only downside is...I'm seeing newbies who were very unruly on the court (let's just say these were generally punks who can't play and were out there with some tang tops and boardshorts with some tats all over their arms. Get my drift?) and girls who just want to look cute - who absolutely had no reason to be on the court whatsoever. No game....no game at all. It really killed the excitement from what could have been a pretty good night overall. There are 2 courts. One court I like to call the court for the hardcore players...and then there's this other court all the way to the end which is for guys/gals who just want to mess around or warm up til we start to replace the losing team from the other court.
Anyway, to make the long story short - there were these punks that just couldn't understand the game and even not understand common courtesy. Let's just say they were being really obnoxious and giving some serious lip service to some girls who I thought was a bit out of league to be disrespectful to the women. Well, I know these girls and have played with them on occasion and they are better than most guys I've played against or with - compared to these punks who seem to have this sense of ownership on the court tonight.
Honestly, they killed the spirit of a rather fun night...
Sigh...as they were bickering about who was going to be the starting 6...I offered my spot to some dude and took my bag and ball and walked to the other court and played some 3 on 3 with some high school teens that I found even more enjoyable for the night. 2 on 2, 3 on 3 does become harder because there's more court to cover. Got 8 kills and did alot of jump serving tonight - so was able to get some swings in which was cool in that regard.
The girls I know were a bit ticked off as well with these guys (well I'm don't show much emotion, but these girls...hahahaha!!!) and they decided to just take off. Couldn't blame 'em...but that really sucked ass though.
Moral of the story...follow your heart and you will find true happiness and content in life no matter how big or small these may be. If your heart isn't in something...neither will your body or your mind. Just because you're walking against the wind sometimes and just being you - don't sweat it. Just do your thing, man. Just do your thing - and do what you know is right. Just walk away from ignorance and find your happiness somewhere else - and that could be just a matter of using pure common sense. No need to put up with ignorance in life. Heck, I saw alot of ignorance tonight and sometimes you just need to sniff those out and walk away. No need to be a monkey (the monkey see, monkey do attitude) and try to be like everybody else - do what you're heart wants to do, and that's where true happiness lies.
Dont be ignorant...just use common sense and sometimes - that's all there is to it folks.
Be yourself...
Monday Morning Workout
Time: 5am
Garage Workout
Warm Up: Jumping jacks, shoulder rotations, neck rotations, mountain climbers, running high knees
I. Strength Training (Dos Remedios)
1) Power Clean 135x4x5
2) Front Squats 155x4x10
3) DB chest press 70x4x10
4) Push Press 135x2x10, 95x2x10
5a) Plank Hold x 30 secs
5b) Med Ball Woodchoppers x 10/side
II. Complex (Cosgrove)
- 45 lb Bar
- 4 sets of 5 reps
- 90 sec rest between circuits
Bent over BB rows
Hang Cleans
Front Squat to Push press (combination lift)
Jump Squats
Good Mornings
III. Stretching
Note: Decided to continue with Remedios' routine with a 4 day Push/Pull routine and finishing off with Cosgroves Complex for HIIT. A combination of strength work with metabolic work. Felt great. Spent. Wasted. Felt good.
Andy
Garage Workout
Warm Up: Jumping jacks, shoulder rotations, neck rotations, mountain climbers, running high knees
I. Strength Training (Dos Remedios)
1) Power Clean 135x4x5
2) Front Squats 155x4x10
3) DB chest press 70x4x10
4) Push Press 135x2x10, 95x2x10
5a) Plank Hold x 30 secs
5b) Med Ball Woodchoppers x 10/side
II. Complex (Cosgrove)
- 45 lb Bar
- 4 sets of 5 reps
- 90 sec rest between circuits
Bent over BB rows
Hang Cleans
Front Squat to Push press (combination lift)
Jump Squats
Good Mornings
III. Stretching
Note: Decided to continue with Remedios' routine with a 4 day Push/Pull routine and finishing off with Cosgroves Complex for HIIT. A combination of strength work with metabolic work. Felt great. Spent. Wasted. Felt good.
Andy
Sunday, May 10, 2009
Train Like An Athlete
Check out this video...this is what it's all about. How very important nutrition, exercise and the RIGHT mindset is involved in a successful transformation. They trained for 3 months prior to the movie Blade Trinity. Four hours in a gym, everyday is unreal...but looking at Jessica Biel in here - she does look pretty hot and moves so graciously.
Listen closely to what each actor and actress points out in this video, it's very interesting and you will learn some really good stuff from them.
Starring Wesley Snipes (Blade), Ryan Reynolds (Hannibal King), Jessica Biel (Abby) and Dominic Purcell (Drake)...these guys looked pretty ripped up. Again, listen closely to how candid they are about what it really takes.
What I did find most interesting is that they all involved some form of martial arts training in their regimen.
Train like an athlete - you will look leaner, toner and definitely move sharper than those muscleheads you see on Muscle and Fitness magazines which have muscles that don't have function.
Here's the video...
Listen closely to what each actor and actress points out in this video, it's very interesting and you will learn some really good stuff from them.
Starring Wesley Snipes (Blade), Ryan Reynolds (Hannibal King), Jessica Biel (Abby) and Dominic Purcell (Drake)...these guys looked pretty ripped up. Again, listen closely to how candid they are about what it really takes.
What I did find most interesting is that they all involved some form of martial arts training in their regimen.
Train like an athlete - you will look leaner, toner and definitely move sharper than those muscleheads you see on Muscle and Fitness magazines which have muscles that don't have function.
Here's the video...
Saturday, May 9, 2009
Andy's High Rep/High Volume Barefoot Workout
Sleep in day today...
Garage Workout
Time: 3:30 pm
Notes: This workout was done on bare feet. Again, these workouts do take some time to complete. Very high volume, very physically demanding. This is the last week of this specific routine. Dos Remedios definitely has a great program philisophy and I highly recommend people to take a peek at his Power Training Book. There are lots of good stuff in his book. I can pick out any routine from his book and do this for 3 weeks and not get bored one bit. Will be coming back to his program again here soon...
Contemplating on doing a great Alwyn Cosgrove routine that involves combination lifting of BB complexes, hybrid lifts and true combinations. I understand Cosgrove and Dos are good friends - so I should be well within the parameters of what I've been doing currently. This workout does involve a metabolic stimulus and not a strength or hypertrophy stimulus - so I will be conservative with the weights. BF went up to 2% - not surprised here with the type of workouts I'm hitting and the calories needed to get through them and for sole purpose of proper muscle recovery. But it has been great hitting weights again. I will still create havoc with my workouts as usual. But please note: I am definitely not going for world records here. I'm not aiming to be get buffed out either. Although most of my workouts do involve strength work for the most part - it's all about athletic training/conditioning and metabolic stimulation for me right now.
Have a day to think about it so we shall see. =)
Did do some iso work for extra work. Had time on my hands but again, this did take some time to complete. Great workout nonetheless....
1) Power Cleans 135x4x5
2) BB Split Squats (per leg) 115x10, 135x10, 155x10, 165x10
3) One leg RDL's with 25lb DB's on each hand 4x10
4a) BB Flat Bench Press 115x1x10, 135x1x10, 155x10, 165x10 (I know...I promised to never go over 135 on the bench press but I honestly did pretty good here with the increased loads per set)
4b) DB flies 25x4x8 (added)
4c) Lying DB Tricep Extensions 25x4x8 (added)
**** rest periods were about 90 secs to 2 minutes before repeating 3 more times.
5a) One arm plank with band pull 30x4x10/arm (modified)
5b) Push Ups 4x6 (added)
6a) Seated Russian torso twists with 12 lb med ball 4x15 reps/side
6b) Fast Tempo Mountain Climbers 4x12
7a) Seated Military Presses 45x4x10 (added)
7b) Bentover rows 25x4x6 (added)
Off day tomorrow....going out for lunch with a friend and his family at a great Lighthouse Buffet overviewing the San Diego Bay tomorrow for Mother's Day...should be fun.
Garage Workout
Time: 3:30 pm
Notes: This workout was done on bare feet. Again, these workouts do take some time to complete. Very high volume, very physically demanding. This is the last week of this specific routine. Dos Remedios definitely has a great program philisophy and I highly recommend people to take a peek at his Power Training Book. There are lots of good stuff in his book. I can pick out any routine from his book and do this for 3 weeks and not get bored one bit. Will be coming back to his program again here soon...
Contemplating on doing a great Alwyn Cosgrove routine that involves combination lifting of BB complexes, hybrid lifts and true combinations. I understand Cosgrove and Dos are good friends - so I should be well within the parameters of what I've been doing currently. This workout does involve a metabolic stimulus and not a strength or hypertrophy stimulus - so I will be conservative with the weights. BF went up to 2% - not surprised here with the type of workouts I'm hitting and the calories needed to get through them and for sole purpose of proper muscle recovery. But it has been great hitting weights again. I will still create havoc with my workouts as usual. But please note: I am definitely not going for world records here. I'm not aiming to be get buffed out either. Although most of my workouts do involve strength work for the most part - it's all about athletic training/conditioning and metabolic stimulation for me right now.
Have a day to think about it so we shall see. =)
Did do some iso work for extra work. Had time on my hands but again, this did take some time to complete. Great workout nonetheless....
1) Power Cleans 135x4x5
2) BB Split Squats (per leg) 115x10, 135x10, 155x10, 165x10
3) One leg RDL's with 25lb DB's on each hand 4x10
4a) BB Flat Bench Press 115x1x10, 135x1x10, 155x10, 165x10 (I know...I promised to never go over 135 on the bench press but I honestly did pretty good here with the increased loads per set)
4b) DB flies 25x4x8 (added)
4c) Lying DB Tricep Extensions 25x4x8 (added)
**** rest periods were about 90 secs to 2 minutes before repeating 3 more times.
5a) One arm plank with band pull 30x4x10/arm (modified)
5b) Push Ups 4x6 (added)
6a) Seated Russian torso twists with 12 lb med ball 4x15 reps/side
6b) Fast Tempo Mountain Climbers 4x12
7a) Seated Military Presses 45x4x10 (added)
7b) Bentover rows 25x4x6 (added)
Off day tomorrow....going out for lunch with a friend and his family at a great Lighthouse Buffet overviewing the San Diego Bay tomorrow for Mother's Day...should be fun.
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