Year End Tribute To 2009

While tending to some year end chores this evening, I multi-tasked and did a little year end tribute workout to the year 2009.

It actually started this morning with 300 walking lunges with BC and this evening I continued with:
pullups x 200
KB swings x 100
SB crunches x 300
SB back extensions x 200
SB tucks x 200
SB leg curls x 200
pushups x 500
squat thrusts x 9

TOTAL = 2009 reps!

Except for the squat thrusts, all exercises were done 100 reps at a time (not necessarily non-stop) before moving to another exercise.

Legs and Heavy Bag

The 'order of the day' was a great leg workout of front squats, SLDLs, DB stationary lunges and calf raises. I followed this with 1/2 hour of quality time with the heavy bag.

Frosty, Foggy, Snowy, Icy Table Rocks

Hiked (and a little running too) the Table Rocks again today......frost, fog, snow, ice, balmy temps in the upper 20s.....damn it was great!

Power Olys and X-Trainer

I kept things fairly simple today and spent about 1/2 hour doing power snatches and power cleans followed by 1/2 hour on the x-trainer.

Boxing Day

It's Boxing Day, so to celebrate I did 15 rounds with the heavy bag (3 min rounds with 1 min rests).

Men really ARE better at parking... and that's a woman professor talking -- http://www.dailymail.co.uk/sciencetech/article-1237383/Men-really-ARE-better-parking--thats-woman-professor-talking.html

Pullups, Rows and More

Today I had a great workout of weighted pullups, 1 arm high cable rows, DB rear delt flyes, DB curls and bodyweight chinups....had to do something to burn off the extra holiday calories.

Pecs & Delts

Today was fairly full of activity. I started off with walking the Beast twice, followed that with a great workout of BB bench presses, DB flye/press supersets, ring dips, DB shoulder presses, DB lateral raises and pushups. Then I threw in 20 mins on the x-trainer and lots of VRAs to round out the day.

Circuits Plus

Today I did 5 fast and furious circuits of squat thrusts x 5, pullups x 10, squats x 15, pushups x 20, crunches x 25, 1/4 mile run. Later I spent 20 mins with the jump rope and heavy bag. Plus, a couple of walks and lots of VRAs........it all added up to a fairly active day.

Table Rocks Again

Ran and hiked both Table Rocks again today with Clista. Doesn't matter how many times we go up them, there's always something new and different about each hike.

Did Not Run The Table Rocks

In order to let my legs have a little more recovery time, I did not run both Table Rocks today....I didn't even run one of them. But, I did power hike them both......that was definitely enough.

Upper Body and X-Trainer

Since my legs were fried from all of this past week's activity, I concentrated on upper body exercises today with BB bench presses, DB flye/DB bench press supersets, weighted pullups and DB rows. I also threw in some time on the x-trainer to work out some of the leg stiffness.

Lower Table Rock, Circuits and VRAs

In addition to a couple of 1/2 mile warmup/cooldown walks and a workout of pullups, pushups, crunches and squats with Rob, and lots of VRAs, I ran and hiked Lower Table Rock again with Clista even though most of the trail was either icy or slick as snot muddy. Kinda eerie at the edge of the plateau too with the dense fog......man, what a fantastic hike and run!

Kettlebells and Heavy Bag

About an hour of KB swings, KB snatches, KB clean & jerks and heavy bag work was all I made time for today.

TOPFIT Twofold Double Down and Dirty Workout

Today I did the TOPFIT Twofold Double Down and Dirty workout:
Squat Thrusts x 25
Pullups x 50
Squats x 100
Pushups x 200
SB Crunches x 400
Jumping Jacks x 800

More Table Rocks and Heavy Bag

This whole Table Rock thing is getting to be a regular habit it seems.......today I ran both of them again. Amazing how hot and sweaty you can get when it's only 20 ish degrees outside. Later, I spent 1/2 hour on the heavy bag.

Lower Table Rock

Hiked and ran Lower Table Rock today......the freezing fog made it look like a real winter wonderland.

Good Basic Workouts

Thursday's workout was based on snatches and power snatches, Friday's was based on clean & jerks, cleans and power cleans, and today's workout centered on bench presses, flyes, weighted pullups and barbell rows. All in all, 3 days of good, basic, foundational exercises.

Upper and Lower Table Rocks Revisited

Once again, the weather was just perfect today to tackle the Table Rocks (if you consider freezing fog perfect)......so, I ran up and down both of them and even ran the plateau on LTR.

~ TOPFIT Turkey Burn ~

Today was my day to do the ~ TOPFIT Turkey Burn ~ workout.....my special holiday workout to help burn off all the turkey and everything else everyone seems to need to indulge in this time of year. 35 minutes that seemed like over an hour of extreme intensity. For those I'm still going to have do it, be afraid, very afraid......for those that I've had do it this year or in previous years, you know what I mean.....for those of you who have no idea what I'm talking about here's the plan.......Each 'station' is done for 1 minute (with no breaks between exercises) counting total reps for each exercise and at the end, a grand total.....complete 5 circuits.

squat thrusts
pullups
pushups
squats
SB crunches
SB leg curls
rest

If you can't do pullups, do jump pullups, some other form of modified pullups, lat pulldowns, cable rows or band rows.....don't make them too easy...you probably shouldn't be able to do a minute without breaks. Pushups can be standard, knee or counter pushups as needed.
Let me know if you decide to try it and what your grand total is.

Later, I had some energy left over, so I ran and power hiked Upper Table Rock.

Lithia Park Run

Another great hour plus trail run and hike on the trails in and around Lithia park.

Upper And Lower Table Rocks

The weather was just perfect today to tackle the Table Rocks......so, I ran up and down both of them and even ran the plateau on LTR.
In the evening I also did 2 laps of Elmo with SP & JP.......we skipped 1/2 of the uphill part on the second lap, and by skip I don't mean that we didn't do it.

Lots Of Pulling

Today's workout consisted of weighted pullups, BB rows, 1 arm high cable rows, bodyweight pullups and hanging scapular depression/retraction.
And, I am definitely feeling a bit of soreness from yesterday's workout.

Not Bad For A Sunday

In addition to a warmup and cooldown walk (1/2 mile each) with the kids, I had a great workout of BB bench presses, supersets of DB flyes and presses, ring dips, decline pushups and DB lateral raises followed by 30 mins on the x-trainer......and of course, lots of VRAs to fill out the day.

Running and Heavy Bag

The only exercise I managed to make time for today was 4 rounds of a 1/2 mile run and 5 mins on the heavy bag.

All Fired Up!!

I started the day by walking the Beast twice and doing a few walking lunges with clients.
I followed this with a great workout consisting of 10 circuits of the following:
BB thrusters (65 lbs) x 10
Pullups x 10
KB swings (24 kg) x 10

A little later I spent 10 mins each on the heavy bag and x-trainer.
I ended the day with 2 laps of Elmo, running up on the first lap.......and of course, a few VRAs throughout the day.

Table Rocks Revisited Again

Another absolutely fantastic day on the Table Rocks!! Clista and I ran and power hiked both of them again today.....we ran about 5 of the 8 miles, including about a mile of INTENSE uphill running.

The Punisher Revisited Again

Even with a steady rain and muddy trails, I hiked the Punisher again today. A dense fog rolled in (or considering the elevation, was it clouds?) and it started to snow at the top, but it was an awesome hike!

Tabatas +

In addition to 2 laps of the Beast and 2 laps of Elmo today, I did a fantastic workout of Tabatas.....pullups, pushups, crunches and squats.....with 5 mins on the x-trainer before each exercise (plus after the squats too).

Table Rocks

What a beautiful day to get outside!! I spent several hours hiking and running up and around the Table Rocks.....hope to find a few more good days to get up there this fall and winter.

5k and Presses

What a great day for a bike ride!!! But alas, my bike had a flat I didn't feel like messin' with so I went on a nice 5k run. After this I did a workout of BB bench presses, supersets of DB flyes and DB bench presses, ring dips and decline pushups.

Pullups, Rows and X-Trainer

After taking most of last week off from any serious workouts, I continued my "break-in" week with a workout of weighted and bodyweight pullups, DB rows, body rows on the rings and hanging scapular retraction/depression. I followed this with 20 mins on the x-trainer and finished the day with a couple of laps of Elmo.

Olympic Lifts and Hiking

A great workout of snatches, clean & jerks, shoulder presses and heavy bag started my day. In the evening I spent a little over an hour hiking and running the trails around Lithia Park.

Sterling Mine Ditch

Spent several hours today hiking the Sterling Mine Ditch Trail....another fantastic Sunday....the weather couldn't have been better.

Soda Mountain and Hobart Bluff Revisited

We hiked the Soda Mountain and Hobart Bluff area again today.....even spent a little time up on the Soda Mountain lookout soaking up some sun......fantastic afternoon!

Variety

In addition to walking the Beast once and doing about 150 walking lunges with a client this morning, I also spent 1/2 hour doing random intervals of various DB, KB and bodyweight exercises. Then I spent 1/2 hour on the x-trainer.....haven't done that in quite awhile.

Another Light Day?

How's this for a light day? All I did was 2 laps each of the Beast and Elmo......of course, we lunged up Elmo one of those times, and in record time.......I might just be feeling that tomorrow.

Lower Table Rock With The Boys

Did another run/hike up and across the top of Lower Table Rock again today. This time with Clista and several of the boys from her school. A couple of the boys and I really challenged each other on the runs....I might be feeling this for a couple of days.

A Mixed Bag of Activity

This has been a really mixed week of activity.....nothing totally outstanding, but lots of various workouts that have kept me active while still giving my body a bit of recovery.
Over the course of the week I've walked the Beast and Elmo several times, gone on a couple of trail runs/hikes, spent some quality time with my heavy bag a couple of times, did a nice workout of bench presses, DB rows, pullups and pushups, did some circuits with Rob this morning consisting of squat thrusts, squats, pullups, pushups and crunches along with good warmup and cooldown walks, and threw in lots of VRAs to round the week out.

Mill Creek Falls and Natural Bridge

Spent many hours hiking around the Prospect neck of the woods today......Mill Creek Falls and surrounding area, Natural Bridge and further along the Rogue River and Union Creek. No trail running today.....spent a little more time taking in the fantastic views and letting our bodies recover from all the trail running we've been doing lately.

100s

Since my hiking date wussed out on me this morning (don't worry Debra, I won't name names), I decided to do a nice little workout of 100 reps each of pullups, squat thrusts, pushups, stability ball (SB) crunches, SB back extensions, SB leg curls, SB tucks, squats and calf raises.

Union Creek Hike

Went on an approx 3.5 hour hike and run up and down the Union Creek trail today. What a fantastic hike....it was a little chilly (actually damn cold at times) and really, really wet (totally and completely soaked from the waist down due to a trail overgrown with dripping wet ferns), but absolutely beautiful and worth it!

Lots Of Walking and Hiking

Still keeping things fairly light, but I did walk the Beast 4 times and followed this with a nice hike up and across Lower Table Rock.

Keeping It Light Again

Still trying to keep things relatively light, so today I started with a moderately paced hike up and around the top of Upper Table Rock, spent 1/2 hour on the heavy bag and threw in some VRAs to keep it interesting.

Still Keeping It Light

In an effort to facilitate some much needed recovery, I kept things light again today and only walked the Beast twice, did a 1/2 hour resistance training workout, walked Elmo once and lunged half way up Elmo........a nice "active recovery" day.

Light Day

After yesterday's high intensity activity, I kept it light today with a great hour long bike ride and about 20 mins on the heavy bag.......oh, and lots of VRAs.

Grizzly Peak Again

Today I hiked Grizzly Peak with Clista and a large group of boys from her school. Somehow, what was going to be a moderate intensity 5 mile hike/run turned into a 7-8 mile high intensity adventure. At about the 1.5 - 2 mile mark after a fair amount of trail running, one of the boys twisted his ankle, so I ran back down the trail to the car to grab some additional first aid supplies and ran back up with them (that was a nice workout). Then a few of the boys, one of the other adults on the hike and myself helped carry and assist the injured hiker back down.....it's a real workout carrying someone your own size piggyback down a mountain trail......a nice challenge and a decent little workout for the day.
Fun times were had by all!!

Hmmm...............
Boob-ogling good as 30 minutes in gym -- http://www.digitaljournal.com/article/279005

More Table Rocks

I got today off to a great start by running up and down both Table Rocks including running the mile to the edge of the plateau and back on Lower Table Rock.
After taking care of some business during the day, I hiked around the Lithia Park trails for about an hour.

Where's This Energy Coming From?

Not sure where this energy is coming from, but after starting the day by walking the Beast twice and doing 200 walking lunges with BC, I went on a 45 min bike ride and then mowed the lawn and did some other work around the yard. A couple of laps of Elmo and a brisk walk in the evening, along with lots of VRAs made for an energetic day.

A Break? Yeah, Right!

After yesterday's bike ride, hike and killer trail run, you'd think that just maybe I'd take a break today......fat chance.

I started the day with a 75 min bike ride and in the afternoon in my 105 deg gym I did a great workout of weighted pullups, dumbbell rows, chinups, inverted pullups and hanging scapular retraction/depression. This was followed by 20 mins on the heavy bag. Of course, some VRAs added just the right amount of activity to make it a great day!

Fantastic Day

What a FANTASTIC day!! I got my day rolling with a 45 min bike ride. In the afternoon I went on a 6 mile hike (and run) on the Mt. Ashland Meadows trail (part of the PCT). After this I did a 3-4 mile trail run (with a little power hiking) on another part of the PCT.....this included some killer uphill runs/sprints. Add in some VRAs, and you've got one heck of a day of activity!!

Yup.....Table Rock Again

Busy week so far.......2 Table Rocks on Sunday, lots of hills walked and lunged on Tuesday, Grizzly Peak yesterday and another Table Rock today........in addition to some great bike rides and weight training workouts......and the week ain't over yet......stay tuned!

Grizzly Peak

After a walking the Beast a couple of times in the morning, I hiked the Grizzly Peak loop with a friend......another perfect day for a hike!

This Might Hurt

I started the day by walking the Beast 4 times and followed this with an intense hour long bike ride. Later I spent about 1/2 hour doing snatches and power snatches. I finished off the day by walking Elmo once and doing walking lunges for 1/2 of Elmo (about 300 lunges)......the lunges were kind of a surprise afterthought.........that's what's really going to hurt tomorrow.

Fighting Diabetes?

Are you kidding me?
This is from Hy-Vee (a midwestern grocery chain), but pretty much represents the absolute ignorance of nutrition and health so prevalent in this country as well as the hypocritical pseudo-caring attitude of corporations........what next?.......50 cent lighters to combat smoking?

Table Rocks Revisited

Hiked/ran both Table Rocks today.......great day for a hike!! The run out and back across the Lower Table Rock plateau was particularly fun. I think I'm closing in on 25 total hikes and runs of the Table Rocks so far this year.

Biking and Lithia Park

Another hour long bike ride got my day started and in the evening we did about an hour of trail running and hiking around the trails of Lithia Park. After this a couple of brisk walks rounded out the day nicely.

Maybe It's Time For A Break

You'd think I'd know to leave well enough alone after the past week or so of activity, but noooooo.......today I started the day by hiking Lower Table Rock with a friend, rode my bike for about 40 mins, mowed the lawn and kept active with lots of other VRAs......it just might be time for a break.

Today's Quiz

The day after hiking to the top of Grayback Mountain, what would a crazy SOB do?
(a) take a moderate intensity hour long bike ride?
(b) rest?
(c) run up and down Upper Table Rock?
(d) both a and c?

Grayback Mountain

Today's activity was a nice little hike up Grayback Mountain. Although it wasn't the longest hike we've done, I think it was the most intense overall.....a nice little challenge. And of course, there were some VRAs to round out the day.

Another Active Day

Another high activity day started with 3 laps of the beast, followed by a great workout of front squats, SLDLs and DB stationary lunges. A 40 minute bike ride and a 1/2 mile walk finished the day....and of course, plenty of VRAs throughout the day.

Lots Of Activity

This morning I hiked up and around Upper Table Rock with a friend for about an hour and a half and following that went on an hour long bike ride. Later I spent 1/2 hour on the heavy bag.....plus lots of VRAs throughout the day.

Heavy Lifting and Tabatas

After doing some walking lunges and 2 laps of the Beast with BC this morning, I did the following workout:

heavy bench press 4 x 8-10
supersets of the following 2 exercises:
DB flyes 4 x 10-12
DB bench press 4 x 6-10

Tabata ring pushups

weighted pullups 4 x 8
low cable rows 4 x 10/arm

Tabata pullups

I finished the day with a lap and a half of Elmo and, of course, during the day there were the usual VRAs.

A Little Rant About Nutrition

What is it going to take to get people to understand the importance of nutrition in their quest for fat loss?

Almost every day someone (family, friends, clients, and even strangers) expresses some frustration with their fat loss results, yet when I ask them about their nutrition all they can tell me is “I’m eating clean” or “I eat nothing but healthy foods” or “I think my calories are around 1600” or even “no one knows any more about nutrition than I do”……….makes me just want to scream!!!

Just because you’re eating healthful foods (if in fact you really are) doesn’t say anything about the timing or number of cals you’re taking in. Also, if you’re just guessing about the number of calories you’re eating or you use the words “about” or “around” or “I think”, then you don’t really know crap about your nutrition. And I’ll tell you this with no reservations at all……if you think you know more about nutrition and specifically how it relates to fitness and fat loss than I do, there is a 99.99% chance that you are WRONG!!!

If you’re not tracking your food intake, then how do you know how many calories you’re eating and how do you know what the macronutrient breakdown is? If you don’t have this information then how do you know what to change when you aren’t seeing the results you want? Quit making excuses about how hard it is to journal your food intake or how you don’t have time to do it………you’re just wasting your time and energy until you do start doing it, so if you’ve got all this precious time and energy to waste then you certainly have time and energy to keep a food log.

And, if you really think you know so much about nutrition, then explain to me why you and your whole family are unhealthy and obese………..and don’t try to say that it’s all in your genetics and that your mother/father was this way and you’ve always been this way so this is the way you were meant to be. That’s just a cop-out and laziness.

Until you’re ready to track your food intake, give up the junk, cut out the booze, admit that you obviously don’t know what you are doing and start listening to someone who does, then you will remain the way you are and continue to be frustrated with your results.

The High Cost of Healthcare

Time for a little rant about the high cost of healthcare, but it's not really about why the cost is so high, it's more about those people that complain about the high cost but do absolutely nothing to keep the cost down.

It seems like everyone complains that healthcare is too expensive, but they do everything in their power to plant themselves firmly in the middle of the same system that they complain so much about.

These people base their nutrition on highly processed foods full of chemical additives and artificial sweeteners with absolutely no nutrionally redeeming values.

They will spend hundreds or even thousands of dollars on a home entertainment system so they can sit on their fat butts drinking beer and eating chips and dip for hours while they watch someone else be active. They will pay someone else to mow their lawn, do their gardening, and even walk their dog. Then they complain about their rotten health, and the cost of healthcare. When they do finally get out for some sort of activity (ahh, the weekend warrior), they are so out of shape and their bodies are so unprepared for the stresses they're put under, they inevitably end up with an injury. Of course, since their nutrition and fitness levels are so poor, their bodies don't stand a chance of healing themselves.

These people take a reactive attitude toward their healthcare rather than a proactive and preventative attitude. They abuse their bodies and then go to their doctors for the magic pill, or even surgery, to fix the damage they've done.

Time to put your time and money in perspective.

If you think you don't have time for a fitness program, think about the time you will be spending in the doctor's office (which you will undoubtedly complain about) and the time you'll spend recovering from surgery, or just laying at home miserable because of illness and injury. If you don't find time for your health and fitness 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/or more functional life.

If you don't think you can afford to eat better or start a fitness program (either on your own or with the help of a trainer), think about the lost income when you have to call in sick or injured to work, or think about the cost of your medications and doctor's visits.

There are, unfortunately, too many things in life we can't control when it comes to our health, such as our genetics, accidents, etc., but so much of our health is in our hands. Start taking a more proactive and preventative approach to your health and reap the benefits.

A Relaxing Sunday

I got my day off to a great start with 5 circuits of the following:

pullups x 5
thrusters (65#) x 10
back extensions x 15
crunches x 20

I followed this with an hour long bike ride, and in the afternoon spent over an hour trail running and hiking behind Lithia Park.

All in all, a pretty good day I'd say.

Surprise?

Oh please! Does this really come as a surprise to anyone?
Foods Surprisingly High in Added Sugar -- http://health.usnews.com/articles/health/diet-fitness/2009/08/24/foods-surprisingly-high-in-added-sugar.html

TOPFIT Birthday Workout

Today after walking the Beast 4 times with TC and BC, I did the "TOPFIT Birthday Workout" which is 4 circuits of:

KB swings (24 kg)
squat thrusts
pullups
pushups
SB crunches
SB leg curls

The reps per exercise on each of the 4 circuits were (1) my age--51, (2) the month I was born--8, (3) the day I was born--25, and (4) the year I was born--58. Dare ya to try it! (adjust weight, and type of pullup and pushups you do according to your ability, and use your own birthday numbers)

Plus, I ended the day walking Elmo twice.

Working Out The Stiffness

In addition to what you see on the Blog, this past week has been full of more bike rides, runs, walks, and workouts in my garage (weight lifting, heavy bag, etc).....all culminating in yesterday's totally awesome trail run and hike. So, to help work out the stiffness, I took a great hour long bike ride today. Add in a couple hours of VRAs and you have a pretty decent day of activity.

Wagner Butte

In addition to two 1/2 mile warmup/cooldown walks and a quick workout with RF, I ran and hiked the Wagner Butte Trail. This is a little over 5 miles up with about a 2200 ft elevation gain. Fantasic hike and awesome views!!

Tabatas and More

In addition to the two 1/2 mile warmup/cooldown walks I took with a client this morning, I decided to do pretty much the same workout I've had a couple people do recently (weights adjusted according to ability):

Pullups 4 x 10
Tabata dumbbell rows (w/60# DB)
BB bench press (185#) 4 x 8
Tabata pushups
Stability ball leg curls 4 x 15
Tabata stability ball crunches
Stationary lunges (w/50# DBs) 3 x 10/leg
Tabata squats

Not a bad start to the day.

Later, I spent 20 mins on the heavy bag and threw in some of the usual VRAs to round out the day.

The Seven Secrets of Highly Obese People -- http://voices.washingtonpost.com/checkup/2009/08/the_seven_secrets_of_highly_ob.html

A Great Day Of Activity

Just because I haven't been posting doesn't mean I've been inactive, so I thought it was time to show you another fairly typical day.
I started with a great hour long bike ride followed by about 1/2 hour of kettlebell swings, snatches and clean & jerks. Later I fit in 20 mins on the heavy bag and finished the day with a lap of Elmo.

A Fairly Basic Day

A good hour long bike ride followed by 1/2 hour of heavy bag and kettlebell swings got my day started. I ended the day with a couple laps of Elmo.

Put Down Those Sugary Drinks -- http://www.mailtribune.com/apps/pbcs.dll/article?AID=/20090811/LIFE/908110302/-1/OREGONHEALTHYLIVING

Mt. Ashland Meadows

Had a fantastic hike and trail run for several hours along the Pacific Crest Trail around the Mt. Ashland Meadows area today..........what a beautiful place!

TOPFIT 1000+

Here's a little workout I did today that will really kick your butt if you're up to trying it (complete all reps of each exercise before moving to the next exercise):

x-trainer x 20 mins (moderately high intensity)
pullups x 100
pushups x 200
squats x 300
crunches x 400 (these were non-stop)
x-trainer x 20 mins (moderately high intensity)

Plus, I plan to go to the track later for a little running.

Lots Of Moderate Intensity Activity (and some high intensity too)

I started my day by walking the Beast twice and followed this with a great hour long bike ride that included some decent hills. Then I mowed the lawn and spent 20 mins doing circuits of the following:
pullups x 5
ring pushups x 10
squats x 15
SB crunches x 20
I finished the day walking Elmo twice and threw in lots of VRAs throughout the day.

Walking and Hiking

Two 1/2 mile warmup/cooldown walks with the kids got my day started, then I spent about 3.5 to 4 hours hiking the Soda Mountain area............fantastic day!!

Bike, KBs and Heavy Bag

I got the day off to a great start with an hour long bike ride, which I followed with a 45 min workout of power cleans, 1 arm KB swings and heavy bag.
Throw in all the VRAs I have planned, and it's going to make for a fantastic day!

Too Hot?

Because of the record setting heat and the beating I have been giving my body over the past couple of weeks, I thought I'd go a little easy this week ......... well, that was the plan anyway. But today just didn't work out that way. I started with a nice 40 min workout of bench presses, BB rows, pullups and pushups and followed this with a very brisk 50 min walk (to pick up my bike at the shop) and a good 60 min bike ride. Later I spent 20 mins on the heavy bag in my 117 deg garage (I think that's a new record for working out in the heat......LOL). In addition to the usual VRAs throughout the day, I also got a good 20 min walk after dark when it cooled down a bit (well, if you consider the 90s cooled down).

Pilot Rock

Today I hiked Pilot Rock.......the summit is about 5900 ft elevation. The first approx. 1/3 of the hike is just a moderate hike, then it turns into a tough 2 steps forward and 1 step back hike up loose rocks and scree and then you get to a fun rock climb and scramble up to the summit. All in all, a fun day and what a fantastic view from the top!

Biking And A Little Pain

I had a great 2+ hour bike ride which half was some pretty gnarly uphill grinds. And, other than one sweet little ass-over-teakettle spill on the way down and some sprains, bruises, abraisions and blood, I'm not too worse for wear.......really nothing too serious. It was a totally awesome ride!
Later I went on a more moderate 40 minute bike ride.

It All Adds Up

Nothing was particularly intense today because of the heat, but I did walk the Beast and Elmo twice each, lifted weights for about 40 mins, spent 20 mins on the heavy bag and a ton of various random activities that really added up to a pretty full day of activity.

The Punisher Revisited

This morning, I revisited the Punisher (see notes below). This time it was more of a hike than a power hike/run, but it is still a tough trail to tackle. Throw in a bunch of various random activities, and it made for a fun day.

Heavy Lifting and Lots of Biking

I took a great hour long bike ride in the morning which included some pretty decent hills and followed that with about 45 mins of cleans, front squats, BB rows and bench presses. Later, in the evening, I went on a 40 min bike ride.

Tabatas and Boxing

In addition to mowing the lawn and other various random activities today, I did the following little workout:
heavy bag x 5 mins
Tabata pullups
heavy bag x 5 mins
Tabata pushups
heavy bag x 5 mins
Tabata crunches
heavy bag x 5 mns
Tabata squats
heavy bag x 5 mins

Getting Motivated

Considering I didn't feel motivated to do any exercise at all today, I guess this wasn't too bad for a Saturday.
I started the day with about 1/2 hour of snatches and power snatches, and later I did 5 intense circuits of the following:
squat thrusts x 5
KB swings x 10
squats x 15
pushups x 20
SB leg curls x 25
SB crunches x 30
x-trainer x 3 mins

Major Calorie Burn

I started the day by running up and down Lower Table Rock. I followed this with an hour long bike ride and later I did 5 fast and furious circuits of the following:
handstand pushups x 5
pullups x 10
squats x 15
pushups x 20
crunches x 25
In addition to some various random activities, I finished the day by going to Lithia Park and running/hiking the trails there for about an hour.

Heavy Bag

I'm sure glad the heavy bag doesn't hit back!
Today I did a full old school pro boxing match with my heavy bag. 15 rounds of 3 min rounds with 1 min between rounds.......these days they only do 12 rounds, but then again, they have someone hitting them back.

TOPFIT 400 v.106.0

After training one diehard client and taking care of the usual business chores today, I did the TOPFIT 400 with some heavy bag in a 106 degree garage.........

heavy bag x 5 mins
pullups (modified) x 100
heavy bag x 5 mins
pushups x 100
heavy bag x 5 mins
crunches x 100
heavy bag x 5 mins
lunges x 100
heavy bag x 5 mins

I finished the workout with a nice cold IPA

Lower Table Rock Again

I tried to beat the heat and got out around 8 am to run up Lower Table Rock.......I ran it, but I didn't beat the heat. Then in the evening, I ran some of the trails in the hills around Lithia Park. In between, I spent some quality time with my heavy bag.

Upper Table Rock Again

I ran and power hiked up Upper Table Rock again this morning and ran all the way down......even though I was done by around 10 am, it was still getting too warm to want to do the other one too. So instead, I waited until my garage got over 100 deg and did a good workout of weighted and bodyweight pullups, BB rows, 1 arm high cable rows and hanging scapular depression/retraction. I also found time to mow the lawn and wash my car.

So far this season, I've made it up the Table Rocks somewhere around 15 times between the 2 of them......about half of those are runs/power hikes.

Past and Future

If you've been following my Blog faithfully, then you've gotten a good idea what my workouts and activity level has been like for the past 9 months on a daily basis.
Starting today, I'm only going to post days that stand out for some reason or if I run accross an article that I find particularly interesting or strange in some way.
Check in regularly.....you never know what you'll find.

From RulesOfThumb.org -- UNSTITCH YOUR SIDE -- If you're like most people, when you run, you exhale as your right foot hits the ground. This puts downward pressure on your liver (which lives on your right side), which then tugs at the diaphragm and creates a side stitch, according to The Doctors Book of Home Remedies for Men. The fix: Exhale as your left foot strikes the ground.

Keepin' It Simple

This morning I went on two brisk 1+ mile dog walks and this afternoon I spent 1/2 hour doing pullups, pushups and heavy bag.

From RulesOfThumb.org -- Drinking Milk -- According to the Masai, one should be able to consume a gourd of milk the size of one's thigh at a single sitting.

Just A Little Cardio/Aerobic Activity

Since I was starting to feel the beating I gave my body yesterday, I decided to keep it light today and just do a couple of brisk 1+ mile dog walks and a 1.25 hr bike ride.

All I Can Say Is WOW!

I know it might not sound like a lot, but here's the day's activities.......
I started out walking a lap of the Beast with TC and BC. On the second lap at the end of their workout TC had the #*%! great idea to run up.......so we did. It's been many many months since we did that. Ouch! Then I did a quick little workout at home consisting of supersets of bodyweight pullups and bodyweight (185#) bench presses......both exercises for max reps on each set. To end the day, I did 2 laps of Elmo.....on the first lap, we lunged up setting a new time record.

100 Pushups!

I finally hit my 100 non-stop pushup goal!! Other than that, the only exercise I got was a couple of brisk dog walks. I sacrificed some exercise time to finish studying for my CEU/CECs. I guess I'll have to make up for it tomorrow.

Lower Table Rock Explored

Today I spent close to 3.5 hours hiking up and around the top of Lower Table Rock.......quite a diverse place.

Snatches

I only found (or made) time for a quick workout of snatches and power snatches today. Will get a good hike in tomorrow hopefully.

Pretty Basic

I got out on a great hour long bike ride in the morning and then did a couple of dog walks. That was pretty much it other than running my butt off doing yard work, house work and other various random activities.

Lots Of The Beast and Circuits

Most of my activity was in the morning. I did 4 laps of the Beast and a great little workout that I've had a few people do lately.
In 20 mins you do as many circuits as possible of the following:
DB rows x 5/arm (I used 60#)
Pushups x 10
Squats x 15
SB crunches x 20
--I did 16 full circuits plus the rows and pushups in circuit 17.

An Active Day

The day started with an hour long bike ride, followed by a couple of dog walks. Later I did a workout of weighted and unweighted pullups and chinups plus some DB rows. I threw in a good walk after dinner to round the day out nicely.

It's A Conspiracy

Once again, life conspired against me to keep me away from my workouts (I know, excuses, excuses)......but I did manage to get in a few brisk walks and more various random activities.

Lifted Something Heavy Finally

I finally got around to lifting something heavy......after a couple of dog walks, I did a great workout of heavy bench presses, flyes and ring pushups followed by 20 mins on the heavy bag.

From RulesOfThumb.org -- You can tell whether a hen is laying eggs or not by sizing her cloaca with your fingers. If one finger fits in her cloaca, she's not laying; if two fingers fit, she might be; if three fingers fit, she's laying for sure.

Active Day

I started the day by finishing the garage cleaning I started yesterday and followed that with a 1+ mile dog walk. Later, I spent a couple hours hiking the trails around Lithia Park. Throw in some of the usual various random activities, and it was a pretty active day. Now, I gotta get to lifting something heavy soon!!

Slight Increase In Activity

I picked up the pace a little today and did a 1+ mile dog walk, 20 mins of heavy bag and a bunch of various random activities including starting a good garage cleaning.

Slackin' Off

My body is telling me it needs a break, so today is another rest day.

A Needed Break

It seems a cold is coming on, so today all I did was 4 laps of the Beast and a 1+ mile dog walk.
Hopefully I'll be back to normal soon.

Not According To Plan

My day didn't quite come together as planned, but I did get to a 1 hr bike ride and 20 mins on the heavy bag.......not bad, but I really should have lifted something heavy.

A Pretty Decent Day Of Activity

Today I walked the Beast 4 times and did 4 circuits of:
pushups x 50
pullups x 10
SB squats (w/50 lbs) x 20
SB crunches x 20
SB leg curls x 20
SB tucks x 20.
I also took a very brisk walk/jog with Bart (Rob's dog) for about 1 mile. Plus I spent about 25 mins doing heavy standard and sumo deadlifts. I ended the day with 2 laps of Elmo and some various random activities to make for a fairly active day.

Moderate Cardio Day

The new granddaughter is having a bit of an affect on my time (I know, excuses, excuses) so today all I did was an hour long bike ride, a couple of dog walks and some various random activities.......all in all, not a bad day, but I need to lift some heavy stuff soon.........

Exploring Upper Table Rock

Today I hiked Upper Table Rock again, but this time I spent some time exploring the plateau. It made for a great afternoon! As usual, many various random activities rounded out the day nicely.

Busy!

In between training, paperwork and most importantly Hailey time, I managed to squeeze in a workout of KB clean & presses, KB snatches and KB swings, an hour of yard work, 20 mins on the heavy bag, a 1+ mile dog walk and lots of various random activities. Not a bad Saturday.

Rest Day

Other than some various random activities, it was pretty much a rest day. I'll hopefully do better tomorrow.

TOPFIT 400 v.2.0

In addition to walking the Beast twice this morning (the first time backwards on the way up), I did a different version of the TOPFIT 400 which included 100 reps each of pullups (standard, not modified), ring pushups, SB back extensions and squats.
A brisk 1+ mile long walk with Rob's dog and some various random activities rounded out the day nicely.

Lots of Lunges and More

Two laps of the Beast and about 300 walking lunges started the day. Later I had a good workout of bench presses, DB rows, pullups and ring pushups.
Nothing too exciting, but good enough for now.

Bike, Power Cleans and More

A good hour long bike ride started the day and I followed this with about 1/2 hour of power cleans and front squats. Later I took one of the dogs on a brisk mile long walk. Along with the various random activities of the day, it made for some decent activity.

Not Quite The Plan

I had grandiose plans for some great workouts today, but life conspired against me. I did get a fair amount of activity, however, with house cleaning, cleaning up outside from the storm last night, walking the kid's dogs and various random activities.......so, not a complete loss.

Getting Active Again

Time to get active again, so I started with an hour long bike ride, added about 1/2 hour of KB swings, pushups, crunches and heavy bag intervals, then threw in a mile long walk with the dogs. Later I did about 20 mins of intervals of jump rope and heavy bag as well as various random activities throughout the day.

Should This Substance Be Banned?
DHMO
The chemical compound dihydrogen monoxide (or DHMO) has been implicated in the deaths of thousands of Americans every year, mainly through accidental ingestion. In gaseous form, it can cause severe burns. And, according to a new report, "the dangers of this chemical do not end there."
The chemical is so caustic that it "accelerates the corrosion and rusting of many metals, is a major component of acid rain, (and)....has been found in excised tumors of terminal cancer patients." Symptoms of ingestion include "excessive sweating and urination" and "for those who have developed a dependency on DHMO, complete withdrawal means certain death."
Yet the presence of the chemical has been confirmed in every river, stream, lake and reservoir in America.
Judging from these facts, do you think dihydrogen monoxide should be banned?

I'm A Grandpa!!

Hailey Marie was born last night @ 7:35 pm. Cutest baby you've ever seen!!!
So, not much time to dedicate to exercise right now since I'm doing so much running around doing the supportive grandpa thing.
Did I mention how cute she is?

Rest -- Sort Of

Too busy running around today to make time for exercise, so today will just have to be a rest day.

Another Moderate Day

The day got off to a good start with 2 laps of the Beast, one which included a tough sprint near the top. After this I went on another hour long bike ride and followed that with some basic activity around the house including mowing the lawn.......not a bad day overall.

Please check out this great book written by a close friend.....if nothing else, the hits will help on Amazon......but the preview I had showed it to be a useful and valuable resource.
A Guidebook for Loving Ourselves: " a 21 day jump start on being happy" by Cindy Perry Patterson

A Nice Moderate Cardio Day

Two laps of the Beast and about 150 walking lunges got my day off to a great start. Later I went on a good hour long bike ride. A mix of various random activities filled out the day nicely.

The dog does better squats than the man -- http://www.youtube.com/watch?v=p88rFB33UJM

Walking, Dips and Pullups

The day started with 2 laps of the Beast, followed by 10 supersets of 10 ring dips and 10 pullups, and I finished with 2 laps of Elmo. Simple and basic.

Plyo Benches and Medicine Balls

I got my Memorial Day off to a good start with a great workout of lower and upper body plyometrics with the plyo benches and medicine balls. I then followed this with 20 mins on the heavy bag.
And, let's give a hand to MT, the only die-hard client that wanted to train and do something for her health on a holiday!!
Since I still seemed to have some energy, I also went on a fantastic hour long bike ride that included some decent hills.
Now for some grilled salmon, and the weekend will be just about complete.

Lower Table Rock and BBQ

I had a great hike up Lower Table Rock earlier in the day.....what a way to spend a Sunday!! Unfortunately, it probably didn't even make a dent in the 2 barbequed hamburgers I had later.....but, sometimes ya just gotta splurge a little.

Pedal, Lift 'n' Punch

Ok....I picked it up a bit today. I started the day with an hour long bike ride, followed that with about 1/2 hour of standard and sumo deadlifts, and then spent 20 mins on the heavy bag. Plus, the garage really needed cleaning, so that added to the day's activities.
And, there might still be some more various random activities in store for me later to add to this fairly active day.

You are what you eat -- http://www.good.is/post/picture-show-you-are-what-you-eat/?GT1=48001
And, wtf?......do you see what I see in the short order cook's freezer?

Various Random Activities: Part Deux

Once again, nothing that you can call exercise was done today, but lots of various random activities kept me moving. I need to kick it up a notch next week I guess.

Various Random Activities

In addition to a couple of laps of the Beast, I had a day full of various random activities including yard work and car washing again......not a lot of dedicated "exercise", but lots of activity.

Half of you are going to try this next time you get the opportunity, and all of you are going to hurt yourselves -- http://www.youtube.com/watch?v=cgm9LgqgVyM

Snatch, Ride, Walk, Etc

A great snatch and power snatch workout, an hour long bike ride, a brisk mile long walk and some various random activities added up to a pretty good day.

TOPFIT 400 + Some Walking

In addition to walking the Beast 3 times and walking/running Elmo twice, I did the TOPFIT 400 -- 100 reps each of pullups, pushups, crunches and squats.

Simple Day....Again

All I made time for today was 30 mins of intervals of jump rope and heavy bag.

Simple Day

Felt like taking it easy today, so all I did was the warmup and cooldown walks with Rob in addition to the workout I did with him which consisted of circuits of pullups, DB bench presses and KB swings. Simple and basic, but it got the job done.

Hooray For Tabatas

It's a busy day, but I made time to do a little workout of:
Elliptical/x-trainer x 5 mins
Tabata pullups
Elliptical/x-trainer x 5 mins
Tabata pushups
Elliptical/x-trainer x 5 mins
Tabata crunches
Elliptical/x-trainer x 5 mins
Tabata squats
Elliptical/x-trainer x 5 mins

A Mixed Bag Of Activity

My only "workout" today consisted of bench presses and flyes, but I rounded out the day with lots of various random activities including yard work and washing my car......sure looks nice when it's clean....LOL.

Thrusters

After 1 lap of the Beast this morning, I did a workout of 10 sets of 10 reps of BB thrusters, 5 sets of 5 reps of overhead squats and followed that with some quality time on the heavy bag.

Rest Day

Ok, this time I really mean it. Other than some various random activities, I'm laying off the exercise today.

Lighter Day

Once again, I decided I needed a lighter day and this time I did it......I limited myself to only 1 lap of the Beast, about 300 yards of walking lunges and an hour long bike ride. The day ended with 1 lap of Elmo (walking and running). A nice recovery day.

Not Quite The Plan But It Was Fun

After the Grizzly Peak loop hike yesterday, I thought I'd take it easy today.......didn't quite happen that way though.........I ended up running both Table Rocks........well, I ran all the way down both and about 50% of the way up (which is an improvement from last time). That was after walking the Beast twice.
After this I squeezed in a workout of bench presses and BB rows.
Since volleyball was cancelled, I also spent 20 mins on the heavy bag.

What A Fantastic Day!

The day started of great with a workout with RF that included supersets of jump pullups and pushups plus supersets of kettlebell swings and crunches in addition to the 1 mile warmup and 1/2 mile cooldown walks.
On my first set of pushups, I set a new personal record of 85 pushups.....well on my way to the goal of 100.
Later I went on a great 2.5+ hr hike with CP.
Throw in the other various random activities and it made for quite a day.

Too Active To Exercise?

No workout today, but I'd say it was a pretty active day........for the last 9 hours I've been going non-stop with laundry, mopping, vacuuming, client sessions, paperwork, bills, yard work, more laundry, more yard work, dusting.......oh good grief, make it stop.....LOL. More various random activities to follow too.
At least I got out in this fantastic weather for part of the day.

A Great Day For A Bike Ride

Since the weather was so perfect for it, I went on a great hour long bike ride. I followed this with a quick workout of pullups and pushups in addition to some various random activities.

Legs!

I didn't quite get in the level of activity that I wanted, but I did do 2 laps of the Beast and did a great workout of front squats, SLDLs, weighted stationary lunges and calf raises.

Light Day

All I could get motivated for today was 1/2 hr on the x-trainer. I'll try to make up for the lack of activity tomorrow.

The Beast and Stability Ball

I got my day started off with 4 laps of the beast and 4 circuits of hanging reverse crunches/curl-ups, SB tucks, SB back extensions, SB leg curls and SB crunches. A few other various random activities rounded out the day nicely.

A Fair Amount of Activity

Nothing too creative today.....just a good workout of pullups, chinups, pushups and ring dips followed by 20 mins on the x-trainer. I finished the day with a couple hours of volleyball.

Another Mixed Bag

The day started with two 1/2 mile warmup/cooldown walks with the kids when they came over for a workout. Later I spent 1/2 hour on the heavy bag and did a good workout of snatches and clean & jerks.
And the nice thing is, I'm not crippled from yesterday's activity.

The Punisher

Went on a nice little run/hike today. One of my friends, TR.....a pretty elite runner......has a little hill he likes to call The Punisher and he finally talked me into doing it with him. Let's just say I had my ass handed to me.....LOL. After a 1 mile warmup jog up to the trailhead, The Punisher, a narrow forest trail, climbs about 1500 ft in just a little over a mile. Then there's about a 3 mile run back down on trails and forest roads. To put this into perspective for those of you that know Upper Table Rock, The Punisher is a little shorter but gains more than twice the elevation.......freakin' STEEP!!! Just that part of the route took me about 32 mins, and the whole route took 75 mins.
You know I'm gonna have to do this again....

Rest Day

I thought it was about time I gave my body a break, so no exercise today.

On another note, after 3.5 months I finally got my personalized "TOPFIT" license plates.....YAY!

Not Quite a Rest Day

I had intended on a rest day to recover from some of the high intensity stuff I'd been doing, but I didn't quite accomplish that.......I started the day with 2 laps of the Beast, followed that with a great hour long bike ride that included some good hills, and even fit in some yard work.

Why Doesn't Anyone Want To Hike With Me? :(

After 2 laps of the Beast this morning, I had some spare time and energy and decided to do a run up and down Lower Table Rock. I ran about 25% - 30% of the trail up and the whole thing down......19:47 up and 13:12 down......more than 4 minutes off each direction from the time I set last time I power hiked it about 3 weeks ago.

Pull 'n' Punch

Nothing to innovative or exciting today, just a workout of weighted and unweighted pullups and pushups plus some DB rows. This was followed by 20 mins on the heavy bag.....oh, and walking 1 lap of Elmo.

Just Another Manic Monday

After taking care of business earlier in the day, I think I almost burned off half of the pie I ate yesterday.......I did Upper Table Rock again. I ran up....actually only ran about 20% and power hiked the rest....and ran down......took 3 mins off each direction from what I did last time that I power hiked it......I did it in 18:00 up and 11:30 down. I might have to go back up again tomorrow to get the lung I think I spit up somewhere near the top though.........
After this I did a quick chest workout of BB bench presses, supersets of DB flyes and DB bench presses, and ring pushups.
I finished the day off with a couple hours of volleyball.

Walking and Snatches

I started the day doing two 1/2 mile warmup/cooldown walks with RF, followed that with a good workout of snatches, power snatches and pushups, and finished the day with an hour long walk. Almost like a rest day.....LOL.

Upper Table Rock Revisited Again

Today's weather was fantastic for hiking Upper Table Rock......the only problem was that everyone in the frikkin' valley thought the same thing.

Another Great Bike Ride

Other than a fair amount of activity around the house and yard, the only exercise I made time for today was a great hour long bike ride.

More Beast and Circuits

The day got off to a good start with 3 laps of the Beast. Then I did a max rep set of pushups.....75...gotta get to 100 by the end of May since I've got a challenge going with a client...she's aiming for 50. I followed this with 5 circuits of the following:
handstand pushups x 5
pullups x 10
squats x 15
pushups x 20
crunches x 25
And, I'm still feeling all those lunges I did on Tuesday......ow, ow, ow.......

Bike 'n' Boxing

A good hour long bike ride and 20 mins on the heavy bag was about all I made time for today.

The Beast, Kettlebells and Lunges

Three laps of the Beast and about 150 yards of walking lunges got my days started. Later I did a kettlebell workout of KB swings, KB clean and presses, and KB snatches. I finished the day by lunging Elmo.......I'm expecting some pain tomorrow.

Another Mixed Bag Of Activity

After a quick back workout consisting of DB rows, pullups and hanging scapular retraction/depression, I went on a hike with a friend and then finished the day with a couple hours of volleyball.
Overall, a great day!
What did you do today?

Bike Riding Weather!

After a couple of warmup/cooldown 1/2 mile walks with the kids this morning, I went on an hour long bike ride........perfect weather for it! After this, I spent about 1/2 hour doing bench presses, DB flyes, and ring pushups.

Pregnancy exercise 'helps baby' -- http://news.bbc.co.uk/2/hi/health/8002560.stm

The Beast and Yard Work

In addition to some other various activities today, I started the day with 2 laps of the Beast and followed that with about an hour of yard/garden work, plus I finally washed my car.

Exercise reduces falls in seniors -- http://www.cbc.ca/health/story/2009/04/15/exercise-fall-seniors.html

Rest Day

Just a few random activities today, but no specific exercise. Whew....I needed that.

The Beast X 4, Upper Table Rock and More

I started the day walking the Beasts 4 times and squeezing in a quick workout consisting of squat thrusts/jump pullups (when coming up from the lower position I would jump up, grab the pullup bar and do a pullup) supersetted with max reps of pushups, and DB shoulder presses supersetted with BB curls. Later I hiked Upper Table Rock again.

Just A Little Boxing

It was time for a lighter day again, so the only exercise I made time for was 20 mins on the heavy bag.

Fitness and Fatty Liver -- http://www.ivanhoe.com/channels/p_channelstory.cfm?storyid=21233

TOPFIT 400, The Beast and Elmo

3 laps of the beast plus the TOPFIT 400 (100 reps each of pullups, pushups, crunches and squats) got my day started, and I ended it with 2 laps of Elmo. Throw in a few various activities and it was a pretty good day.

Another Moving Day

No time for a workout today....unless you consider 5+ hours of helping friends move a workout.

Upper Table Rock Revisited

I was a bit of a slacker today......all I did was a couple of 1/2 mile warmup/cooldown walks with the kids and a relaxed pace hike up Upper Table Rock.

Nuttin But Beast

The only activity I found time for today was 2 laps of the Beast.
Hopefully I'll make up for it a little tomorrow with another trip up Upper Table Rock.

Variety Again

I started with about 20 mins on the x-trainer, followed this with about an hour of helping a friend move, and then did a good leg workout of leg presses, leg extensions, leg curls and calf raises. A good day of activity, and I think my legs are gonna be hurting since I haven't done a leg workout like this in a little while.

The Beast & Boxing

Today was a little on the low activity side with only one lap of the Beast and 30 mins on the heavy bag.

Is there anything coffee can't do? -- Study: Coffee Kills Painof Exercise -- http://www.myfoxphilly.com/dpp/news/dpgo_Study_Coffee_Exercise_fc_200904092395188

Lower Table Rock Revisited

I was a bit of a slacker today......all I did was a relaxed pace hike up Lower Table Rock.

A Moderate Day

I started the day with 2 laps of the Beast, followed that with a quick workout of supersets of bench press and pullups, and ended the day by running up Elmo. Not quite up to yesterday's activity level, but I'm not sure I could do that 2 days in a row anyway.

Great Hikes And Much, Much More

I got my day off to a great start by hiking both Table Rocks ....Lower and Upper.....these are hikes that they say will take 2-3 hours each....HA!......they should never take that long, but I power hiked up and did a light jog down..........So, Lower Table Rock......24 mins up, 14 mins each way walking to the end of the plateau and back, and 18 mins down.Upper Table Rock......21 mins up, about 3.5 mins each way walking to the west end of the plateau and back, and 14.5 mins down........hot diggity damn.......almost like a workout.....heheeeeeeee..............woo hoo..........

Then I spent a couple hours doing yard work followed by a couple hours of volleyball.

So what did you do today to get some movement into your life?

TOPFIT 400 With A Side Of Heavy Bag

I did a similar workout to this about a month ago, but last time I did 5 mins on the x-trainer instead of the heavy bag between exercises.

heavy bag x 5 mins
pullups (modified) x 100
heavy bag x 5 mins
pushups x 100
heavy bag x 5 mins
crunches x 100
heavy bag x 5 mins
squats x 100
heavy bag x 5 mins

I finished the day with 20 mins on the x-trainer.

Too Many Light Days

Another fairly light day. In addition to various light activities, I did about 1/2 hour of circuits of pullups, KB swings, pushups, squats, crunches and back extensions.

Finally, our state government is doing something worthwhile -- http://www.oregonlive.com/news/index.ssf/2009/04/lawmakers_have_your_backs_oreg.html

Heavy Bag And Pushups

The day was full of all sorts of activities, but the only thing that qualified as "exercise" was 30 mins on the heavy bag and 3 sets of max reps pushups.

Pretty Much A Rest Day

Seemed like a good day to take a break, so all I did was 1 lap of the Beast and a bunch of cleaning etc around the house.

Pullups and X-Trainer

Another fairly simple day......a 30 min workout of bodyweight and progressively heavier weighted pullups followed by 20 mins on the x-trainer was it for the day.

Bench Press And Some Light Aerobics

Today I walked the Beast twice and Elmo once in addition to a 1/2 hr bench press workout. Nothing too exciting.

A Simple Day of Recovery

After all the bending, twisting, squatting and lifting I did yesterday helping the kids move, I kept it simple today and only did a 1 hr bike ride, 20 mins on the heavy bag, 20 mins on the x-trainer and a couple hours of volleyball. A nice recovery day.

Moving Day

I didn't find any time for a regular workout, but I think I made up for it by spending 12 hours helping the kids move.

Walking and Circuits

I started the day with 2 brisk 1/2 mile warmup/cooldown walks with clients and followed this with about 1/2 hr of circuits of squat thrusts, pushups, pullups, lunges, jumping jacks and x-trainer. Later I spent about 2 hours helping the kids move.....lots of lifting and carrying, and more to come tomorrow.

A Whole Lotta This And That

All of the various non-exercise activities almost kept me from doing any kind of workout today, but I finally squeezed in 20 mins on the heavy bag and 20 mins on the x-trainer. Not a bad day overall.

Bike, Cleans and Power Cleans

After an hour long bike ride, I spent about 1/2 hour doing cleans, power cleans and a few sets of pushups on the rings. With a few various other activities, it made for a decent day of activity.

Push 'n' Pull 'n' Pedal

It was a pretty basic, but intense workout today.......DB incline bench presses, lat pulldowns, cable crossovers and seated cable rows followed by 30 intense minutes on the stationary bike.

Bike 'n' Boxing

Today was a great day for a 1 hr bike ride which was followed by 20 mins on the heavy bag and 2 laps of Elmo........a nice moderate day of mostly aerobic activity.

Random Activities

Although the day was full of various random activities, there wasn't anything that would necessarily qualify as "exercise"........basically a rest day I guess.

Plyos and X-Trainer

I started the day with about 45 mins of upper and lower body plyos followed by 30 mins on the x-trainer. Add in some various light activities, and it made for a pretty good day.

I gotta find me some real equipment to workout with -- http://www.liveleak.com/view?i=1ad_1213532493

Just A Little Cardio/Aerobics

One lap of the Beast in the morning followed by 20 mins each on the heavy bag and x-trainer in the afternoon was all I could fit in today.

Bike and Circuits

I started out with a good 1 hr bike ride and followed that with a little metabolic madness kick in the ass workout where I completed as many circuits of the following as I could in 20 mins.....I completed 21 with 5 secs left over......
pullups x 5
pushups x 10
squats x 15

Soooooo.......what did you do today?

A Little This, A Little That

One lap of the Beast started the day and I followed that with a workout of weighted and unweighted pullups, one arm high cable rows, hanging scapular retraction/depression, and crunches. I finished the day with 20 mins on the x-trainer.

Rest Day

Lots of various light activities, but no specific exercise today.

Bench Press Plus

In addition to various light activities during the day, I walked the Beast twice and Elmo once. I also did a great workout of heavy bench presses, supersets of DB flyes and DB bench presses, and decline pushups. A pretty decent day.

I'll Probably Be Feeling This Tomorrow

I started the day with a little bit of work in the yard out in the rain and then I did a great leg workout of front squats, SLDLs, staionary lunges w/DBs and calf raises followed by 30 mins on the x-trainer. And as has become the norm for Mondays, I finished the day with a couple hours of volleyball.

Working Out Fail -- http://www.youtube.com/watch?v=2HaBiEtcAto&eurl=http://failblog.org/page/89/

Another Basic Sunday

The usual Sunday......in addition to a couple of 1/2 mile warmup/cooldown walks with the kids, we did 5 circuits of box jumps or step ups, pullups, pushups and KB swings or squats.....30 secs work, 30 secs rest. Throw in some other light activities and it was an ok day of activity.

Yard Work

Although there were some various light activities again today, my main "workout" was several hours of yard work......I'm really paying for all those months of procrastination. Accomplished a lot, but still tons to do.

A Great Bike Ride

In addition to some various light activities, I went on a great 1 hr bike ride which included some hills I hadn't done in quite awhile.......perfect day for a ride!

The Beast and Metabolic Madness

Today's fun started with 2 laps of the Beast and was followed a few hours later by some serious metabolic madness......I did 5 circuits of the following:

handstand pushups x 5
pullups x 10
squats x 15
pushups x 20
crunches x 25
run 400 m

Not a bad little bit of fun, if I don't say so myself!

Rest Day

Lots of light activities, but no real exercise today.

Another Fairly Light Day

Nothing too intense or exciting today......just 30 mins on the heavy bag, walked 1 lap of the Beast and 5 laps of the lower part of Elmo. But, I guess after yesterday, that's enough.

Back, Stepmill, Volleyball

I started the day with a good 40 min workout of primarily back exercises followed by 20 mins on the stepmill and finished the day with a couple hours of volleyball......totally burned up the calories today!

Plyos

Two 1/2 mile warmup/cooldown walks with the kids got the day started and I followed that with almost an hour of lower body plyos. Not bad for a lazy Sunday.

TOPFIT 400 With A Side Of X-Trainer

Today's workout was the TOPFIT 400 with the x-trainer worked in before and after each exercise, so it looked like this..........
x-trainer x 5 mins
pullups (modified) x 100
x-trainer x 5 mins
pushups x 100
x-trainer x 5 mins
crunches x 100
x-trainer x 5 mins
squats x 100
x-trainer x 5 mins

Hmmmm......I might have to share this one or something similar with a few people soon.

A Little More Activity

A good workout of incline DB bench presses, Hammer Strength bench presses and cable crossovers followed by 20 mins on the stepmill got my day off to a great start. Later I did KB clean & presses and 1 arm KB swings.

Light Day

I guess I need to kick it up a notch tomorrow......two light days in a row.....yikes! Today I did a quick workout of snatches and power snatches, followed by a little quality time with my heavy bag.

Light Activities

The day was filled with several light activities, but overall it was a rest day.

A Good Basic Workout

I made it to the gym today for a good basic leg workout consisting of leg presses, leg curls, leg extensions and calf raises. I followed this with 20 mins on the stationary bike.

A big "way to go" to JP and SP for kicking butt doing a similar workout to my Tabatas 'n' Boxing workout from 2 days ago (we subbed the x-trainer for boxing).

Eating Well on a Downsized Food Budget -- http://www.nytimes.com/2009/03/03/health/03brod.html?em

Fairly High Activity Day

A good back workout started the day. I did DB rows (worked up to triples with 135#), lat pulldowns, Hammer Strength high rows and hanging scapular depression/retraction. I followed this with 20 mins on the stepmill. Later, I found time for 20 mins on the x-trainer and I finished the day with 2 laps of the Beast.

Tabatas 'n' Boxing

After doing two 1/2 mile warmup/cooldown walks when the kids came over this morning for their workout, I did the following:

Heavy bag x 5 mins
Tabata pullups
Heavy bag x 5 mins
Tabata ring pushups
Heavy bag x 5 mins
Tabata SB crunches
Heavy bag x 5 mins
Tabata squats
Heavy bag x 5 mins

It was such a fun little workout, I think I might just have to share it this week......any volunteers?

Just Some Basic Activity

My day started with a bang by walking the Beast twice....the second time I did both down and up backwards. Plus, I did a total of 210 MB squat tosses with TC and BC. A little later, I spent 20 mins on the heavy bag. Nothing too creative, but it was some good activity.

Lower Volume Day

Although I kept the volume fairly low, the intensity was still up today. I started with bench presses, supersets of DB flyes and DB bench presses, and ring pushups and followed this with 20 mins on the x-trainer.

Nutrition: Canned vs. frozen -- http://women.timesonline.co.uk/tol/life_and_style/women/diet_and_fitness/article5775616.ece

Piecing It Together

I pieced together a pretty good day of activity today. It started with 1/2 hour on the x-trainer, and later I did 5 circuits of the following:

pullups x 10
1 arm KB swings x 20 (10/arm)
pushups x 30
crunches x 40

After that, I spent 20 mins on the heavy bag.
And, to finish it all off, I walked the beast twice.

Exercise, Is it Fact or Fiction? -- http://www.healthnewsdigest.com/news/Exercise_480/Exercise_Is_it_Fact_or_Fiction.shtml

The Beast and X-Trainer

Walking the Beast twice got my day started and later I spent 1/2 hour on the x-trainer.....just a light "recovery" day.

Lunging Elmo

Since yesterday I went out and did a little "Subaruin", I had to wash my car today.....it was filthy.....so, that got my day started. After that, I had a friend over for a workout consisting of circuits of pullups, pushups, crunches and squats. To finish the day with a bang, I lunged Elmo with JP and SP........great new record times for both of them too! Not a bad day at all!

Cardio and Volleyball

Early in the day I spent 20 mins on the stationary bike and 10 mins on the x-trainer. I finished the day off with a couple hours of volleyball. Overall, a good day of activity.

Just plain cool...be sure to check out the video.........
Mind the crevasse: The amazing 3D pavement art that has pedestrians on edge -- http://www.dailymail.co.uk/news/worldnews/article-1153004/Mind-crevasse-The-amazing-3D-pavement-art-pedestrians-edge.html

Sunday Supersets And Swimming

A friend and the kids came over this morning for a workout and in addition to the two 1/2 mile warmup/cooldown walks, we did supersets of modified pullups (body rows) and deadlifts, plus supersets of pushups and box jumps or step ups. Gotta hand it to WF....she's still hangin' in there with the workouts even though she's 6 months pregnant......kinda puts RE to shame with all his excuses for not showing up.....you know who you are RE!!
A little later, I spent about 1/2 hour swimming laps, and it's still kicking my butt.

I can't remember if I posted this yet..........
Mental Exercise May Stave Off Memory Loss -- http://www.healthnews.com/family-health/mental-health/mental-exercise-may-stave-off-memory-loss-2671.html

A Fair Amount Of Activity

Some snatches and power snatches got my day off to a good start and later I spent some time doing moderate weight bench presses and followed that with supersets of DB flyes and DB bench presses. Throw in a bunch of housework, and I think I got a fair amount of activity today.

Bike and Back

There was some FANTASTIC weather today, so I got out on a good hour long bike ride. I followed this with a workout of weighted and bodyweight pullups and chinups, unilateral high cable rows and hanging scapular retraction/depression.

Another Lower Activity Day

This morning I did the Beast twice, and although there was a fair amount of various activity during the day, nothing else that I could just call exercise........and, I am still feeling the glutes from the lunges on Tuesday........gotta love lunges!

Keeping It Light

I kept if fairly light today and spent about 1/2 hour in the pool and 20 mins on the heavy bag. Not sure if swimming was the best idea though.....I thought it would work out the soreness from yesterday's lunges, but I think it made it worse......LOL.

The Beast and Elmo

Today was fairly simple.......I walked the Beast once in the morning and did walking lunges up Elmo with SP in the evening.........pretty basic, but we're gonna hurt.

Lots Of Aerobic And A Little Anaerobic

Considering what I might have in store for myself tomorrow, I should probably be taking it easy today, but nooooooooo.....LOL. I went to the gym and spent 20 intense minutes on the stationary bike and another 20 minutes on the x-trainer. A little later at home I spent 30 minutes doing bench presses. I topped off the day with two 20 minute walks with a friend and a couple more wall sits.....this is gonna hurt.

Sunday Is Funday

I started the morning with a 5k run and followed that by working out with the kids when they came over for their workout.....in addition to RF, WF and RE, we were also joined by another friend and client, AA. Between the 1/2 mile warmup and cooldown walks we did circuits of modified pullups, pushups, crunches, squats and leg curls. This was one of those workouts where everyone keeps going on their station until the last person completed 15 reps on whichever station they were on......lots of "friendly" encouragement going on.....LOL. After 6 circuits, we did 2 wall sits for max time......everyone got some pretty decent times and personally I finally hit the 2 minute mark on my first attempt.

Great Inspirations

It was so inspiring to see how JP, SP and SR took everything I had to offer with no (ok, maybe minimal) complaints this morning, I just had to get out and kick my own butt around.
I completed 4 circuits of the following:
jump pullups x 15 (I should have made it 20 or 25)
ring pushups x 25
wall sits for max time (90, 90, 90, 70 secs)
crunches x 30
jump rope x 300
Afterward, I spent 20 mins on the heavy bag.

Just Active

It was an active day, but nothing I could specifically call exercise.

Exercise 'cuts colon cancer risk' -- http://www.google.com/hostednews/ukpress/article/ALeqM5ger3VQoptxTXNfR-j90yJcI8VY8A

Swimming Is Still Kicking My Butt

This afternoon I went to the gym and spent 20 mins on the step mill, 20 mins on the x-trainer and about 20 mins in the pool (which kicked my butt again....LOL). Later at home I spent about 20 mins doing circuits of pullups, KB swings, pushups, squats and crunches.

Rest Day

Living Nutrition Enjoy Valentine's Day with chocolate -- http://www.the-daily-record.com/news/article/4524030

A Quick Chest/Back Workout

A couple of 1/2 mile warmup/cooldown walks got my day started and I followed that by going to the gym and doing incline DB bench presses, pullups supersetted with pushups, and hanging scapular retraction/depression supersetted with seated cable rows.

I don't usually differentiate between exercises for men and women, but I did run across a great female-specific exercise the other day I thought I'd share -- http://www.easyvigour.net.nz/fitness/h_Vacuum_Cleaner.htm

Mega-Movement Monday

Once again, I broke my workout into a few pieces today to fit into my schedule. I started with 20 mins each on the stationary bike and the step mill, and later spent about 1/2 hour doing power cleans and jerks. Then because of some stress built up from 2 hours on the phone with Qwest customer service (aaarrggghhhhh), I spent 15 mins on the heavy bag. I ended the day with a couple hours of volleyball.
Lots of activity!!!

Encouraging your kids to play, exercise, be healthy -- http://www.pressdemocrat.com/article/20090208/LIFESTYLE13/902080308?Title=Encouraging_your_kids_to_play__exercise__be_healthy

A Lotta Leg Activity

As usual, my Sunday started with a couple of 1/2 mile warmup/cooldown walks with the kids when they came over to workout. Later at the gym I did the leg press, leg extension, leg curl and calf raise followed by 20 mins on the step mill.

Girls weightlifting builds muscle and confidence -- http://www.orlandosentinel.com/features/health/orl-weightlifting09feb03,0,3779629.story

A MIxed Bag

After my last session today, I spent some time at the gym with a friend and spent a little time on the treadmill, did a quick bench press and pullup workout, and then went swimming for the first time in many years. I tackled the swimming with a little too much gusto in the beginning and it kinda kicked my butt, but I did learn my lesson and paced myself after that. I definitely need to get back into more swimming again!

Much Better Than Yesterday

I broke things up into 3 small workouts today. The first was about 30 mins of snatches and power snatches, the second was 20 mins on the heavy bag, and the last was 20 mins on the x-trainer.......not a bad day at all.

Geesh......Not Another Light Day

Once again, a light day. All I found time for was two 1/2 mile warmup/cooldown walks and about 20 mins on the heavy bag.

Push, Pull, Climb and Clean

At the gym, I did a push/pull workout of DB incline bench presses, DB rows, and supersets of lat pulldowns and cable crossovers. Then I spent 20 mins climbing the "staircase to nowhere" otherwise known as the stepmill.
Later at home I stayed active by cleaning the garage and washing my car......ooooooo....shiney.

Working Out the Kinks in 10 Exercise Myths -- http://abcnews.go.com/Health/WellnessNews/story?id=6797940&page=1 -- I'd give the article a B- ..... pretty good, but don't take everything as the gospel.

Walking and Punching

Another busy day and all I found time for was four approx 10 min warmup/cooldown walks with clients and 10 mins on the heavy bag. Better than nothing and hopefully I'll get a good day of activity tomorrow.

Oh....and I am feeling yesterday's workout.....especially my hamstrings.

I Might Be Feeling This Tomorrow

I got a good leg workout at home doing front squats, SLDLs and DB stationary lunges. Soon after, I went on a fairly intense hour long bike ride. I finished the day with 20 mins on the heavy bag. Not a bad day!

Making your resolutions become a lifestyle -- http://www2.canada.com/northshorenews/news/live/story.html?id=b914df01-7bb6-41ef-b7dd-c03c73bdec78

Plyos

In the morning, I spent about an hour doing upper and lower body plyos. Later I spent 20 mins on the x-trainer. Definitely better than yesterday.

Get an energy burst -- add interval training to workouts -- http://www.canada.com/health/interval+training+workouts/1219135/story.html

Rest Day

It was a busy day so I didn't find the time to exercise.......I guess I could call it a needed break.
I'll see if I can make up for it tomorrow.

Heavy Bag and Pushups

All I made time for today was eight 3 min rounds with 1 minute rests on the heavy bag and 4 sets of 50 pushups. I'm starting to feel like a real slacker!

A Little Light A Little Heavy

Today was started with 3 light (warmup/cooldown) 1/2 mile walks and later I spent some time doing some moderately heavy deadlifts (both standard and sumo).

Moderate Intensity And Volume Day

At the gym, I did a quick workout of Hammer Strength bench press, Hammer Strength high rows, and supersets of pullups and pushups. I followed this with 20 mins on the elliptical trainer.

Mercury Found in High Fructose Corn Syrup -- http://www.usnews.com/blogs/fresh-greens/2009/01/28/mercury-found-in-high-fructose-corn-syrup.html

Light Walking

All I found time for today was four 1/2 mile walks with clients.......basically warm-up and cooldown walks so nothing too intense.....well, other than the one sprint that JC challenged me to......good job JC!!......... But, after a few days of pretty decent activity, I needed a lighter day.

Burnin' Up The Calories

At the gym, I spent 20 very intense minutes each on the step mill and the stationary bike.....even got the step mill up to a semi-jogging speed a couple of times. Later at home, I spent 1/2 hour doing snatches and power snatches. I finished the day with a couple hours of volleyball.

Some Pretty Decent Activity

I started the day with two 1/2 mile walks with the kids when they came over to workout. Later I went to the gym and did incline DB bench presses, Hammer Strength bench presses, and supersets of pec dec and pushups. I followed this with 20 minutes on the stationary bike. After this, I spent 20 minutes on the x-trainer at home.

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

A Great Back Workout

After I finished my last session today, I went to the gym and did pullups, seated cable rows, DB rows, Hammer Strength high rows, and hanging scapular retraction/depression.
I had plans to do a little cardio, but just got too busy with paperwork.......so, I guess there's always tomorrow.

Gotta Love This Weather

I got the day off to a great start by going to the gym and doing leg presses, leg curls, supersets of leg extensions & plyometric (jumping) alternating lunges, and donkey calf raises. I followed this with 20 mins on the x-trainer.
And then since it was such a nice day I went out on an hour long bike ride. I haven't been on a good ride like this in quite awhile, so there might be some sore areas.....and I'm not just talking about my legs.
Then just for the heck of it (and the fact that I've been putting it off for many months) I spent 1/2 hour doing some heavy yard cleanup........still many many hours of work left though.

How to drop pounds with all-day activities, not exercise -- http://www.usatoday.com/news/health/weightloss/2009-01-21-fidget-activity_N.htm

Low Activity Day

All I found time for today was three 1/2 mile walks with clients. I hope to make up for it tomorrow with some heavy lifting.

Stop avoiding the benefits of exercise -- http://www.examiner.com/x-795-Nutrition-Examiner~y2009m1d21-Stop-avoiding-the-benefits-of-exercise

High Intensity Cardio

Seems like once again all I found time for was 20 high intenstiy mins each on the step mill and stationary bike.......actually, most of the time was VERY high intensity, so I didn't wuss out too much.

Lots of Walking and Some Circuits

I walked 1/2 mile 4 times with clients and also walked Elmo......still had a lot of energy left over so I invited a friend over to do some intervals. While one of us was on the heavy bag, the other did:
squat thrusts x 5
pullups x 10
pushups x 15
squats x 20
crunches x 25
Then we switched places for a total of 6 cirucuits each.

Stepmill and Stationary Bike

I did 20 very intense minutes each on the stepmill and the stationary bike in the morning and had intended on doing a little lifting later, but my day took on a life of its own so I didn't get to anything else. I guess that will have to do for today.

Food Cravings Chart -- http://www.naturopathyworks.com/pages/cravings.php

Plyos and Heavy Bag

In addition to a couple of 1/2 mile walks with the kids this morning, I spent about 45 mins doing upper and lower body plyos. Later I spent 20 mins on the heavy bag.

Comfort-food Cravings May Be Body’s Attempt To Put Brake On Chronic Stress -- http://www.sciencedaily.com/releases/2003/09/030911072109.htm

Just An OK Saturday

I started the day with 30 mins on the stationary bike and 15 mins on the x-trainer. Later I did some BB shoulder presses, power cleans and pushups. Another ok day, but nothing special.

Living Well: For a youthful lift, pick up those weights -- http://seattlepi.nwsource.com/health/395518_condor12.html

Friday's Fun

I hit the gym and did pullups, chinups, seated cable rows, DB rows and Hammer Strength High Rows. I followed this with 20 intense minutes on the stepmill. Later I spent 20 mins on the heavy bag. Not the highest volume or intensity day, but not too bad.

Fit Kids Get Better Grades -- http://www.parade.com/health/2009/01/fit-kids-better-grades.html

Just The Beast

I only found time (and energy and motivation) to do the Beast twice today. Once again, it was too icy to walk on the paved driveway, so we hiked along the side in the rocks and gravel.

Oh, and as for your next workout, I thought we'd work on agility........ http://www.youtube.com/watch?v=CclJV_J8yTE&eurl=http://cgi.fark.com/cgi/fark/vidplayer.pl?IDLink=4146073

Lotsa Pain, Cardio and Chest

First let me say I'm in pain from the lunges I did with JP yesterday.....I hope she's feeling at least a little bit of the same since the lunges were her idea....LOL.
I started the day with 30 mins on the x-trainer and 15 mins on the stationary bike. Later I spent about 1/2 hour doing BB bench presses, DB flyes and ring pushups.

Nuttin But Beast And Elmo

All I found time for today was two laps of the beast and one lap of Elmo.
But, before you think I took it easy, you should know that the Beast was far too icy to walk on so we had to do almost the whole thing in the uneven rocks and gravel on the sides....this made it much more difficult than normal. Also, we didn't just walk Elmo, we did walking lunges all the way up.....and in record time for JP......way to go!!!

Obese Americans now outweigh the merely overweight -- http://www.reuters.com/article/lifestyleMolt/idUSTRE50863H20090109

A Pretty Decent Day Of Activity

20 mins each on the step mill and x-trainer got my day started off and I followed this with a quick 10 min bike ride (kind of short, I know, but it was only to get back home after taking my truck to the shop). Later I spent 20 mins on the heavy bag and I finished the day playing volleyball for a couple of hours.

High fructose corn syrup, yummy yum! -- http://www.mailtribune.com/apps/pbcs.dll/article?AID=/20090111/LIFE/901110311

1000 Reps

I started the day with two 1/2 mile walks with the kids when they came over to workout and later I did 10 circuits of the following:
pullups x 10
squats x 20
pushups x 30
SB crunches x 40

ARE YOU EVER TOO OLD TO ORGY? -- http://www.suddenlysenior.com/toooldorgy.html -- "Believe me, it was the scariest thing I've ever seen."

Busy Day

It was a busy day but I managed to sqeeze in 30 minutes of jump rope and heavy bag.
Later I also did 15 minutes on the x-trainer.

10 Questions Before Selecting A Weight Loss Program -- http://www.myfoxdc.com/myfox/pages/Home/Detail;jsessionid=1A4435D6958DC7ABD6F4BE8E89E1C154?contentId=8183213&version=3&locale=EN-US&layoutCode=TSTY&pageId=1.1.1&sflg=1

Better Than Yesterday

I got in an early workout at the gym this morning and did leg presses, leg extensions, leg curls and calf raises. I followed this with 20 minutes on the x-trainer. Later, I spent 20 minutes alternating between jump rope and heavy bag.

Low Activity

The only exercise I got today was 2 laps of the Beast. I was busy and somewhat active all day, but no additional actual exercise.
Hopefully I'll make up for it tomorrow.

A Decent Day of Activity

After my way too early first appointment this morning, I hit the gym and did incline DB bench presses, cable cross-overs, lat pulldowns and seated cable rows. I followed this with 20 minutes on the stationary bike. Later I spent some good quality time with my heavy bag.

The Beast, X-Trainer and Power Cleans

In addition to walking the Beast twice this morning, I spent 40 mins on the x-trainer at the gym. I ended the day with about 20 mins of power cleans. Definitely better than yesterday!

Rest Day

What can I say.......it wasn't planned, but I've been looking for a new car lately and you know how the dealers are........just didn't find the time for a workout. Well, there's always tomorrow.

More Circuits

In the morning, I went on two 1/2 mile walks with the kids when they came over to workout (all 4 of them today.....wow!) plus we did 5 circuits of pullups, pushups, crunches, squats and KB swings. This was one of those workouts where everyone had to keep going until the slowest person completed 15 reps on whichever station they were on.
After this, I went to the gym and spent 35 mins on the x-trainer.

Circuits, Boxing and Jump Rope

After taking care of business today, I did 6 circuits of the following:
BB Thrusters x 5
Pullups x 10
KB Swings x 15
Pushups x 20
SB Crunches x 25
Later I went back out and spent 1/2 hr alternating between jump rope and heavy bag.

No one Said Weight Loss Is Easy -- http://www.emaxhealth.com/1020/1/28168/no-one-said-weight-loss-easy.html -- (there are a few major errors in the article, but overall there's some good info)

Low Activity Day

For some reason the plan just didn't come together today and all I got done was 2 laps of the Beast. Hopefully tomorrow won't have as many (convenient) distractions.

HAPPY NEW YEAR

I got the new year off to a good start with a 5k run in the morning. I followed this with some supersets of power cleans and front squats. Later, I spent some quality time with my heavy bag.
What did you do to get the year off to a good start?

Health Tip: Log Your Exercise -- http://www.washingtonpost.com/wp-dyn/content/article/2009/01/01/AR2009010100966.html