Between Tuesday the 28th and Wednesday the 29th, I did three workouts in that 24-hour period. On Tuesday, Chris and I had planned to work out at 7pm, but he ended up running late and I wanted to get started right away. I did the normal Spartacus routine, but as soon as I finished, he and Scott came to the shed to do a bicep and tricep workout, which I joined in on. I was interested to see if I would have the energy to do both back-to-back, and I wanted to hit the gym hard this week after not working out at all last week and eating poorly during the week of Christmas.
I managed to get through both, but during the Spartacus I tweaked my right hamstring (which felt tight after the first circuit), and I have been having minor back issues during the last 3 Spartacus workouts (minor pain and/or slight spasms). I think the back pain is from having the kids jump on me while playing on the trampoline at Jillian's house...
On Wednesday, Chris wanted to do a Spartacus workout, and I was very interested in seeing if I could do the Spartacus on consecutive days (I don't recall doing the workout back-to-back like that...). I was sore all over from the workouts done so far this week (shoulders, bi's, tri's, and 2 Spartacus' already this week), but I was able to get through it. It really helped stretching my legs before the workout (which is something I don't normally do, but should, whether I'm sore or not), and this Spartacus was more core and leg intensive; here was the routine (but not the correct order): dumbbell jump squats, oblique mountain climbers, hand mountain climbers (those last two were back-to-back; very tough!), t-push ups, bent over dumbbell rows, meet the queens, split jumps, hand walk outs, push up position rows, and burpees. I took today off, and I'm not sure if I will workout tomorrow; perhaps something quick like the Ab Ripper...
Thursday, December 30, 2010
Monday, December 27, 2010
Rocky 3
Just before the middle of November, I was probably in the best shape I have ever been in, at my highest performance levels and most fit. I could definitely see it in my abs and I had an athletic build to my frame, and my desire to workout was at its all time highest. Then the busyness of this time of year (on top of my already busy life) has taken away some of my desire to workout, and all of the breaks from working out has worked against me. I feel like Rocky Balboa in Rocky 3: on top of the world but getting complacent, then getting knocked off his perch, trying to find that desire to get back to training with the same intensity as before...
I have felt that desire to train intensely starting to come back lately; I just hope I continue to have opportunities to put it to use in the gym
Yesterday, Chris and I did the Spartacus routine (normal version); for the last few routines, I have moved up from 15 lb. dumbbells to 20 lb. dumbbells (single-arm dumbbell swing, bent-over dumbbell rows, push up position rows, dumbbell side lunge and touch); but this time I went back to the 15's, hoping to be able to go longer without stopping. Although I stopped several times, I did feel a difference, though I don't know if I was at a 100% yesterday.
Last week I didn't work out at all; it was just too busy for me to do so. So much, in fact, that I was only getting 3-5 hours of sleep every night last week. It got to the point where not even coffee was helping me to stay up. It all caught up to me by Christmas Day, but thankfully I didn't need to stay up late anymore, getting everything on my to-do list finished. On the night of the 24th I got 9 hours of sleep, but was still catching up and needed another good night's rest to feel almost normal. I got about 6.5 hours Saturday night, and while I felt good enough to do Spartacus, I wonder if I could have done better if I had more rest...
Today, I did our normal shoulders routine (bent over raises, lateral raises, front raises, and arnold's ); I used 15's for all of those, but for the arnold's I used 25's for the first set (that was a first for me), but had to go back down to the 20's for the final 3 sets. I did another 4 sets of 10 reps of the bent over raises with the 25's (for a total of 7 sets of 10 reps). I felt pretty strong for that move and I went for more weight. The next time I do this shoulder routine, I will move up to 20's...
I have felt that desire to train intensely starting to come back lately; I just hope I continue to have opportunities to put it to use in the gym
Yesterday, Chris and I did the Spartacus routine (normal version); for the last few routines, I have moved up from 15 lb. dumbbells to 20 lb. dumbbells (single-arm dumbbell swing, bent-over dumbbell rows, push up position rows, dumbbell side lunge and touch); but this time I went back to the 15's, hoping to be able to go longer without stopping. Although I stopped several times, I did feel a difference, though I don't know if I was at a 100% yesterday.
Last week I didn't work out at all; it was just too busy for me to do so. So much, in fact, that I was only getting 3-5 hours of sleep every night last week. It got to the point where not even coffee was helping me to stay up. It all caught up to me by Christmas Day, but thankfully I didn't need to stay up late anymore, getting everything on my to-do list finished. On the night of the 24th I got 9 hours of sleep, but was still catching up and needed another good night's rest to feel almost normal. I got about 6.5 hours Saturday night, and while I felt good enough to do Spartacus, I wonder if I could have done better if I had more rest...
Today, I did our normal shoulders routine (bent over raises, lateral raises, front raises, and arnold's ); I used 15's for all of those, but for the arnold's I used 25's for the first set (that was a first for me), but had to go back down to the 20's for the final 3 sets. I did another 4 sets of 10 reps of the bent over raises with the 25's (for a total of 7 sets of 10 reps). I felt pretty strong for that move and I went for more weight. The next time I do this shoulder routine, I will move up to 20's...
Sunday, December 19, 2010
Ab Ripper...at work!
On this past Thursday, I was able to workout again, making it 3 days in a row at that point that I was able to workout. I haven't had a 3 day workout week in a long time. This time was a little different, since I was at work. On my lunch break I did the Ab Ripper; it hurt to do it on the bare floor, but I was encouraged with my performance: I got through all 50 of the mason twists without stopping. I was able to do that a few months ago, but then we stopped doing the Ab Ripper consistently (or any ab routine, for that matter) and I lost the ability, until now again.
Wednesday, December 15, 2010
The last two days...
I finally got to string a couple of workouts together these last 2 days! A fire has been slowly building up in me to get back into working out; it has been too busy to find time for it lately (before yesterday, I had only been able to workout twice in the past 3-4 weeks).
Yesterday, Chris, Rick, and I did a modified Spartacus routine that Jessica had made up and wrote down for us. It was actually very tough! Here is the routine:
Squat Shoulder Thrusts
Mountain Climbers
Push-up Position Rows
Jumping Jack Squats
T Push-ups
Split Jumps
Step-to-the-side Lunges
Disc Throws
Bent Over Dumbbell Rows
Burpees
This was the first Spartacus I had done since November 21st and it showed on that first circuit. That first circuit was horrible for me; I felt so weak and out of shape. I got better as we went along, with the third circuit being my best. The long layoff has been taking its toll on my body; I am so glad to get back to working out!
Today's workout was a bicep and tricep routine: 3 sets of 10 reps for each move; here's the routine:
Biceps:
Alternating Bicep Curls
Hammer Curls, toward chest
Curls, elbows against sides, toward chest
Concentration curls
Triceps:
Cable pulldowns
Cable pulldowns (underhand)
Cable kickbacks
Bench dips
Thankfully, I didn't lose as much strength on these during the long layoff, so I didn't have to drop weight from what I did last time. We were pretty efficient tonight, getting the workout finished in 45 minutes. Chris, Scott, and I were working out tonight.
Yesterday, Chris, Rick, and I did a modified Spartacus routine that Jessica had made up and wrote down for us. It was actually very tough! Here is the routine:
Squat Shoulder Thrusts
Mountain Climbers
Push-up Position Rows
Jumping Jack Squats
T Push-ups
Split Jumps
Step-to-the-side Lunges
Disc Throws
Bent Over Dumbbell Rows
Burpees
This was the first Spartacus I had done since November 21st and it showed on that first circuit. That first circuit was horrible for me; I felt so weak and out of shape. I got better as we went along, with the third circuit being my best. The long layoff has been taking its toll on my body; I am so glad to get back to working out!
Today's workout was a bicep and tricep routine: 3 sets of 10 reps for each move; here's the routine:
Biceps:
Alternating Bicep Curls
Hammer Curls, toward chest
Curls, elbows against sides, toward chest
Concentration curls
Triceps:
Cable pulldowns
Cable pulldowns (underhand)
Cable kickbacks
Bench dips
Thankfully, I didn't lose as much strength on these during the long layoff, so I didn't have to drop weight from what I did last time. We were pretty efficient tonight, getting the workout finished in 45 minutes. Chris, Scott, and I were working out tonight.
Friday, December 3, 2010
Workout 12/2/10
Yesterday was the first workout I had done since the 22nd; Chris and I did a chest routine that day, but then the next day I got sick and hadn't worked out again until now (not just because of the cold but I also took a break with the Thanksgiving holiday).
I've been trying to do abs for 3 weeks, but could never fit it in; the last time I did abs was September 21st (Ab Ripper). The Ab Ripper was what I did yesterday. I still like that routine: it hits my abs hard and I still get sore from it, it's efficient with the time, and I can still feel results from it. If I did abs more often, it wouldn't be as effective, though...as expected, it was a little tough since I hadn't done abs in so long, but it was great to get back in the gym and get to do a work out.
I've been trying to do abs for 3 weeks, but could never fit it in; the last time I did abs was September 21st (Ab Ripper). The Ab Ripper was what I did yesterday. I still like that routine: it hits my abs hard and I still get sore from it, it's efficient with the time, and I can still feel results from it. If I did abs more often, it wouldn't be as effective, though...as expected, it was a little tough since I hadn't done abs in so long, but it was great to get back in the gym and get to do a work out.
Saturday, November 6, 2010
Purpose of this Blog
This site is to be used as a place to log workouts and hold each other accountable via the web. We want to do all that we do to the glory of our Lord Jesus Christ!
Friday, November 5, 2010
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