Back to it - 600 Reps of stuff!

Well I am officially back to the grind after a brief 2 day rest.

I decided to do the infamous 600 rep routine.

I do 300 red band presses
100 ball crunches
100 leg lifts
and 100 green band press downs

My times were:

8:20 for the 300 red band presses! This crushes my old best of 9:50! I felt strong today.
:49 second rest
4:54 for the ball ab crunches
:43 second rest
4:26 for the leg lifts
:54 second rest

Then I did the 100 green band press downs
4 sets of 25 with 30 seconds rest between sets
Took me 4:18 total time, including rests for this

Total workout time 24:27

Great workout! Give it a try!

New Tattoo! No training for 2 days!

Well I got a new tattoo of my son's name and birth sign on one of my forearms, so the artist advised me to not workout for 2 days. Oh well...

Just a quick update to advise that the new MAN diet is going well. I was feeling hungry during some times of the day, but that is subsiding now.

Anyhow, ttyl.... ;)

Javorek - Dumbell complex

Monday can only mean 1 thing, Javorek has entered the building.

I feel this training session more in my arms than anything else I do! It must be working then?? Right?? I hope so haha!

6 sets, 8 reps, as little of a break as possible.

Movements @ 25 Lbs a side

Upright Rows
Cleans
Overhead presses
Good mornings
Bent over rows

Set 1 - 1:12
Pause - :17
Set 2 - 1:24
Pause - :45 (4 year old interupted ;))
Set 3 - 1:22
Pause - :27
Set 4 - 1:26
Pause - :36
Set 5 - 1:29
Pause - :36
Set 6 - 1:27

Like I have mentioned before, not a ton of time on this training session, but feels like you have worked your arms for a long time!

PS - Day 2 of the MAN diet, feeling good....

Keep up the working out!

Day of rest, beginning of clean eating!

Today I begin eating extra clean. Call it a cleansing, and induction or crazy. I have been eating clean for over a year now without any cheat days, but I feel that I need to take things to the next level.

Welcome to the MAN diet.

Meal 1 - Protein Shake, banana and some raw oats
Meal 2 - Protein, veg, carb
Meal 3 - Shake (post workout) Protein, banana, glutamine.
Meal 4 - Meat, veg
Meal 5 - Protein Shake
Meal 6 - Meat, veg

Carb = 1 cup brown rice, yam, squash
Meat = chicken, extra lean beef, fish
Veg = Brocolli, cauliflower, asparagus

Let's see how I feel, I think it will work well!

Happy Boxing Day! - TAKATA!!!

Well today was another Hos-tyle conditioning Class!

WOD (warmup of the day)

TAKATA!

What is takata you might ask??

5 Exercises, 4 minutes of each, 20 seconds of go, 10 seconds of break! 1 minute break between exercises.

Pushups
Squats (all types, prisoner, hands out, over head, etc,etc)
Push Press (used the 45 lb olympic bar)
Up and Downs
Planks

Finished with team ball slams, 10 a side then pass to your partner!

Then we went upstairs for 500m of rowing for time. 1:52 for me, I'll take it.

What a way to break things up over the holidays!

Merry Christmas! Cardio Day

Hope you all have a great holiday!!

Well after being run around the city taking care of last minute everything yesterday, I took a day off from training. Yeah, Yeah, Sunday will now be a training day to make up for it!

So Today was a cardio day.

Standard bike for 30 minutes.

10 mins @ 0 resistance
10 mins @ 1
5 mins @ 2
5 mins @ 1

Total distance of 10.72 kms, nice distance.

Christmas dinner # 1 tonight. Turkey and veg, no trimmings, keep it simple!
Tomorrow is dinner #2 , repeat today's menu haha.

Looking forward to beginning the MAN diet on Sunday!

See ya next time, and again, happy holiday! Keep up the training!

Hos-style Conditioning - Knees, knees, knees don't fail me now!

Well my favorite day arrived today. One on one with Curd. As usual I was pounded into the ground!

Here is the routine...

WOD (Warmup of the day)

Lizard Crawl Pushups - 20 reps
Down/Up Lunges - 12 reps
Standing Shoulder Presses - 20 reps (25 lbs)
One Leg Mountain Climbers - 12 per side
Renegade Rows - 10 per side
Standing Knee raises - 12 per side

Did 2 rounds of this with 2 minutes rest in between

23:00 minutes to complete

100 Ball slams with the 25 lbs ball
500m on the rowing machine for time - 1:52!! happy with this!

Needless to say I was crushed...

Cardio Day

Well today was a standard cardio day. A little something to get the heart rate up and sweat a little bit, or a lot I guess! ;)

Stationary Bike is my weapon of choice.

10 minutes @ 0 resistance
10 minutes @ 1 resistance
5 minutes @ 2 resistance
and finish with 5 more minutes @ 1 resistance

30 minutes total obviously. The key for me is to keep moving at a fast pace.

I managed 11.12 km's in the 30 minutes. I'll take it! Thanks to Tool blaring in my headphones to keep me moving!

Tomorrow is the 1 on 1 Hostyle workout. Will post what I did if I get out alive!

Monday's Javorek Dumbell Training

Well after a nice Day of Rest on Sunday, I continued on Monday with the shortest of my routines. It seems short anyhow, until your arms start screaming for a rest!

This is one of the Complexs from the Jevorek training routines.

I do 5 excercises for 8 reps 6 sets

Upright Rows
Cleans
Overhead Presses
Good Mornings
Bent over rows

As little of a break as possible. The goal would be to finish this without a break! I will reach that goal eventually, but for now with the screaming I am hearing from my arms, I need a quick stop per set.

My times (25 lbs dumbells)

Set 1 - 1:14
Pause - :27
Set 2 - 1:21
Pause - :29
Set 3 - 1:24
Pause - :41
Set 4 - 1:22
Pause - :44
Set 5 - 1:20
Pause - :33
Set 6 - 1:22

That's it. Simple eh? Give it a try and let me know what you think about it!

The Four Horsemen

Well yesterday December 19 2009 I participated in my weekly Hos-tyle Conditioning workout.
This session was called the four horsemen. I soon realized that this was certainly associated with the apocalypse!

We started with the standard WOD (warmup of the day)

4 excercises

Squats
Jumping Jacks
Push Press
Box steps

25 reps of each, 50 reps of each then finish with a killer 75 reps of each! No breaks, just get it done!

50 push ups added at the end.. Quietly when no one was watching. Thanks Curd for that!

Once we were done all of this and feeling rough we then had to row 500m for time. I was able to complete the rowing in 1:58. Happy with this.

The end of this workout left me quite wiped. I completed my deadlift workout the night before at 6pm and then did this crossfit at 9am the next morning, quite the push!

What doesn't kill us makes us stronger I guess haha!

Short and kinda Sweet!

Dead lift Strength training

WOD

135 - 10 Reps
185 - 5
225 - 2
265 - 1
285 Fail

Sumo Style Deadlift with Kettle Bell (150 lbs)

10 reps 4 sets

1 Arm bent over rows

10 reps per side (50lbs)

4 sets

That's it that's all!
Short and Kinda Sweet!

My History in a Nutshell

I decided to create a workout journal to share my journey with my friends.

A brief history of my life...

Well I have been plagued with being overweight most of my life, but I was athletic at the same time as a child. I played hockey, golf, and baseball. When I hit 16 and started driving a car and hanging around with a different crowd.. things started to change...

Drive thru's and parties were my life now... slowly but surely I began changing for the worst. 300lbs
400lbs
almost 500 lbs I decided to try and get this fixed before I was dead.

I went into a hospital program and was able to lose ALOT of weight. Down to 261 lbs actually. Big weight loss... However it didn't feel right. I was doing a lot of cardio and eating sparingly.

Fast forward 6 months later, I was eating again, not working out. Stress, family issues and any other excuse I could come up with was causing me to revert back to my ways. Back up to 480 lbs and feeling terrible.

I then decided to do something again. This time I wanted to get fit and stronger. I decided to start training with my friend Curd Hos.

With Curd I have learned to power of eating protein and doing intense bootcamp style workouts. I also have added strength training to the mix, hoping to one day compete in a powerlifting meet.

I have dropped to 349 in 1 year and gained a substantial increase in muscle volume. I will be posting my daily workouts and thoughts.

Feel free to comment as you see fit!