5k and Boxing

I did a good 5k run in the morning and after my last session I spent 30 minutes on the heavy bag. Another basic day....nothing too exciting.

CDC: Obesity Is Behind Increase In Diabetes Cases -- http://kdka.com/local/Diabetes.cases.increase.2.853814.html

A Little Bit Bassackwards

Once again, I started the day by walking the Beast 4 times with clients........ the last time we walked up backwards.
Later, I did 5 circuits of:
handstand pushups x 5
ring pullups x 10
stationary lunges x 15/leg
pushups x 20
I followed this with 5 supersets of:
SB back extensions x 20
SB crunches x 20

Pyramid Supersets

Not being too worse for wear after yesterday's beatings, I started the day with an hour long bike ride and followed that with supersets of 25, 20, 15, 10, 5, 10, 15, 20, 25 reps of jump pullups and decline pushups (feet elevated 42 inches). I also fit in 20 minutes on the heavy bag.

This Just Might Hurt

I started my day by working out with my first client. We walked the Beast and then did 5 circuits of pullups, pushups, SB crunches, squats and SB leg curls. The key to this workout is the target reps on each exercise is 15 but once you reach 15 you still have to continue until the last person hits 15 reps on whichever exercise they are doing. We then walked the Beast again. Also, my son joined us for the workout and got his first taste of the Beast.....and he conquered it twice......way to go Rob!!
Then, I did the same workout again with my next client.....the whole thing including walking the Beast twice.
Not a bad start to my day.
A good end to the day was walking lunges up Elmo with my last client of the day. And, a big "way to go" SP for being the first man to do any of the landmark long distance walking lunge workouts!! Except for myself, these workouts have been the domain of the women.

Top 10 Ways to Avoid a Heart Attack -- http://health.howstuffworks.com/10-ways-to-avoid-heart-attack.htm

Nothing Exciting

I went on a good moderate intensity bike ride this morning, and later I squeezed in some circuits of ring pullups, BB shoulder presses, SB back extensions and SB crunches. I finished the day by walking a total of a mile with a couple of clients. Nothing too exciting today, but it was enough.

Upper & Lower Table Rocks

Two 1/2 mile walks with the kids was a good warmup for the rest of the day. Then I hiked both Upper and Lower Table Rocks.....almost 4 hours of hiking time between them. After this, I spent some time on the heavy bag to give my upper body a little attention.

I hope you've all had a healthy weekend!!

Push, Pull, Throw & Toss

After my last session today the weather was just perfect for a bike ride....no thorns this time. After this I did supersets of bench press and pullups followed by some upper body MB plyos. A little time on the heavy bag rounded the day out nicely.
Let me know what you've done for your fitness today.

Snatches and a Thorny Situation

I headed out for a good ride along the bike path this morning, but about 20 mins in I got a big ole thorn in the front tire.....so I wisely decided to turn around and go home. Fortunately, I left the thorn in because when I got home and removed it, the air really came hissing out.
After patching the tube, I did 10 sets of 5 reps of light snatches, and later in the day I did 5 circuits of the following:
jump rope x 2 mins
SB crunches x 2 mins
heavy bag x 2 mins

Light Day

Time and energy limited today to just 3 laps of the Beast.....a nice light day of recovery.

6 Of Your Favorite Things That Are Secretly Making You Fat -- (some NSFW language) -- http://www.cracked.com/article_16708_6-your-favorite-things-that-are-secretly-making-you-fat.html

Power Cleans and Pushups

After yesterday's activities, I was just a little bit stiff and sore, but a 1 hr bike ride helped to work some of that out. I followed this with 10 supersets of the following:
powercleans -- 135# x 10
pushups x 20
Later I spent 20 mins on the heavy bag, and to finish the day off I did two 1/2 mile walks with a client.

Hope you've all gotten a good workout today.

Aerobic Activity and ......oh CRAP!

Seemed like a perfect day to just do a bit of moderate intensity aerobic activity, so I started the day by walking the Beast twice with a client and later did a 5k run.
Oh crap! As is usual for me on a Tuesday, I forgot about what I might be doing at the end of the day......I finished my day by doing walking lunges up Elmo with a client.....about 1/3 mile uphill.....that's approx. 600 steps.......way to go JP!!

Pedal and Pull

Due to the higher intensity and volume of the past 2 days, I gave myself a break and only did a 1 hr moderate intensity bike ride and spent about 1/2 hr doing weighted pullups and BB rows. I finished the day with three 1/2 mile walks with clients.

Kettlebells

A couple of 1/2 mile walks got the day started and later I spent about 45 mins doing KB snatches, KB swings, 1 arm KB overhead squats, SB crunches and SB back extensions......lots of core involvement with all of these exercises. Then a nice 1 hr bike ride rounded out the day.
Well, then I got restless and spent 30 mins on the heavy bag......that's probably it for the day.....maybe....LOL.

10 Reasons Not to Skimp on Sleep -- http://fe1.story.media.ac4.yahoo.com/news/us/story/usnews/20081016/ts_usnews/10reasonsnottoskimponsleep

Killer Leg Workout

This was a killer leg workout and it wasn't even mine.....I just stood there and watched my client. She started with SB squats w/30# DBs -- 4 x 12, followed by SB leg curls -- 4 x 20 supersetted with wall sits to failure, followed by stationary lunges -- 3 x 10/leg supersetted with SB tucks -- 3 x 15. After all this she did Tabata squats. Ouch!

Today's performance in the above workout by SR, an earlier workout by BC and yesterday's workout by LG were truely impressive and inspirational and I would have felt guilty if I didn't get some good intense activity today myself. So in addition to walking the Beast twice this morning, I did 5 circuits of the following:
thrusters (95#) x 5
pullups x 10
box jumps (18") x 15
pushups x 20
jump rope x 200

Later, I spent 20 mins on the heavy bag.

So, did you do anything active today?

Lower Volume Day

After several days of high volumes of activity, it was time for a lower activity day. I started by walking 3/4 mile and the Baby Beast with clients and later supersetted moderate and heavy bench presses with ring pushups and supersetted DB flyes with decline pushups. Almost a rest day!

Bodybuilding in Cuba with Lyen Wong -- http://www.youtube.com/watch?v=9DYu6j1LWew

Lots of Aerobic Activities

Seemed like a good day to concentrate on aerobic activities so I started by doing the Beast 4 times with clients, then due to some timely cancellations I had time for a couple of bike rides that totaled 95 mins. Later I did five 3 min rounds w/1 min rests on the heavy bag. With any luck, I'll have time tomorrow to get in some good anaerobic work.

Lunchbox Makeovers -- http://www.topfitonline.com/lunchbox.htm

Fun Circuits

A fairly high intensity hour long bike ride started the day. After this I did 5 circuits of pullups x 5, KB swings x 10, decline ring pushups x 15 and crunches x 20.....I also threw in 3 sets each of 2 different MB trunk rotation exercises. After my last session I spent 20 mins on the heavy bag. Overall, not a bad day.

Beast, Bike, Back and Elmo

4 laps of the Beast was a good start to the day, then I went on a nice 1 hr bike ride. After this, since I've kind of been getting back into some old school "bodypart" workouts lately, I did a back workout.....bodyweight and weighted pullups and chinups, DB rows, hanging scapular retraction/depression. And then at the end of the day I ran up Elmo twice and did 140 squats w/MB toss with a couple of clients.......it all added up to quite a day of activity!!

Exercising with osteoporosis: Stay active the safe way -- http://www.mayoclinic.com/health/osteoporosis/HQ00643/UPDATEAPP=false&FLUSHCACHE=0

Monday's Bike, Bench and Box

The weather was great for a 1 hr bike ride this morning.....a perfect fall morning.....sunny and just a little cool. Later I did some moderately heavy bench presses, supersets of DB flyes and alternating DB chest presses, and decline pushups. I followed this with 20 mins of heavy bag.

Healthy Recipes -- http://www.acefitness.org/getfit/recipes.aspx

Variety

Lots of variety today. I started with snatches and power snatches, then did some 1 arm KB overhead squats, followed by ring pushups. After this I got some long overdue yardwork done (still tons to do). No cardio today, but I'm hoping to get a good bike ride in tomorrow.

What did you do for your health and fitness this weekend?

Rested and Ready to Go

Yesterday was a much needed day of rest, but it was time to get back to being active today. I started with two laps of the Beast with my client and then a 1 hour bike ride. Later I did a little workout of 100 pullups, 5 mins heavy bag, 100 pushups, 5 mins heavy bag, 100 crunches, 5 mins heavy bag, 100 squats, 5 mins heavy bag.

What did you do today?

Total Rest Day

I had some big plans for a killer workout today, but I just wasn't feeling it.....I realized it was time for a break. So, absolutely no exercise today. I spent the day working on the health of my business and my brain.......office work and some long overdue reading.

Fat-Kins Diet -- (some NSFW language) -- http://www.friendsoffoamy.com/videos/fat-kins-diet-episode-043

Read The Rant

Two laps of the Beast started the day and I followed that with an hour long bike ride. Later, I spent 1/2 hour doing KB snatches and KB clean & presses.

Read The Rant -- http://www.topfitonline.com/rant.htm

Finally, Clean Air

Another chilly morning, but at least I think we're done with the smoke from wildfires that has plagued us all summer......this made for a great bike ride this morning. Later I did 20 mins of circuits of DB shoulder presses, curls and overhead extensions......I don't often directly target or isolate the bis and tris, but it just felt like a good day to do something different. This was followed by some time on the heavy bag in the evening and Tabata KB swings. One note of warning..... don't attempt Tabata KB swings unless and you are 100% confident that your form is impaccable.

Rain, Rain, Rain

Due to the rain today I played the part of a wuss and didn't get out for a run or a bike ride. I did, however, get a good workout of front squats, SLDLs, DB lunges and power cleans. Later I spent some time supersetting intervals of jump rope and heavy bag.

Eat Less, Move More -- http://www.youtube.com/watch?v=VKs0oEIVOck

Getting The Week Off To A Good Start

Another chilly morning, but just right for a 90 minute bike ride that included about 30 mins of grinding uphill......some fairly high intensity stuff. Later, I put together a good workout of deadlifts (both standard and sumo) and weighted pullups and chinups.

Pedals and Plyos

It was a little on the chilly side this morning, but that was just perfect for a 1 hour bike ride. Shortly after that I went on two 1/2 mile walks with the kids at the beginning and end of their workout, and then spent about 45 mins doing plyometrics.....mostly lower body, but also a couple of upper body exercises.
Somewhat as an afterthought, I threw in 20 mins on the heavy bag in the evening.

Surprise Ingredients In Fast Food -- http://rinf.com/alt-news/culture/surprise-ingredients-in-fast-food/1654/

Circuits, Bench Press and Heavy Bag

I got my day off to a great start with 5 circuits consisting of pullups x 5, ring dips x 10, squats x 15, crunches x 20 and a 400m run. After my last session today I spent 20 mins doing supersets of max reps of bodyweight (185#) bench presses and max reps of pushups followed by 20 mins on the heavy bag.

The Power Nap -- http://www.mensjournal.com/healthFitness/0601/napping_power.html

5k and Oly Lifts

It seemed like a great day to get out for a run....something I've been neglecting lately. So, I started the day by running 5k.....I sure didn't set any records, but it felt good. In the evening I found time for some snatches and cleans....not a bad day.

Take the Portion Distortion Quiz -- http://hp2010.nhlbihin.net/portion/index.htm

Rest Day!

Between a busy schedule today and several days in a row of high levels of activity, it's time for a break. The only exercise I got today was doing the Beast twice. Tomorrow I'll have time, and hopefully the energy, to get back to some good workouts.

TOPFIT TIP -- Time seems to be the excuse everyone uses when they don’t eat right or exercise, but if you don’t find time to do it now, you’ll really come up short on time at the end of your life. Find the time now to get healthy and stay healthy, and you’ll more than make up for it by living a longer and more functional life.

Baby Beast, Bike and More

2 laps of the Baby Beast and a 1/4 mile walk started the day and later in the afternoon I went on a fairly intense 1 hr bike ride. Then I spent 30 mins doing supersets of max number of pushups and max pullups. That should do it for today.

TOPFIT Tip -- Your Metabolism Is Like A Campfire -- You need to think of your metabolism as a campfire and calories like the wood you feed into that fire ----- your fire will burn a lot hotter and burn more wood if you feed it small amounts throughout the day instead of throwing a huge log on it once or twice a day after it's died down.