Hostyle Workout - Group class - TABATA FUN!

What a wild workout today! Was crazy! I stole this description from Greg's Blog found HERE.... I'm lazy like that sometimes haha!

We did the Tabata routine today with Curd! It was very intense, 20s of intense exercise, followed by 10s of rest, for 8 sets per exercise. 30s rest during the switch between exercises. Exercises performed under the Tabata system are ideally movements that use a lot of muscles. Our routine this morning conformed to this principle. The entire Tabata routine lasted about 30 minutes.


Pushups

Squats (varied between regular, hands out to the sides, prisoner)

Planks (varied between the elbow and pushup varieties and also threw in commands to raise right or left arms or legs and sometimes hold)

Lying Bent-Knee Raises

Running on the Spot With High Knees

Burpees/Squats (alternating sets)


Finished off by going upstairs and pounding out 500m on the row...

Strength Workout - Bench - Technique, Technique, Technique

Today I again worked on the technique.

10 reps BAR

5 Reps @ 95

3 Reps @ 115

Did a bunch of 140 rep singles, working on the shoulder and feet presses.

Worked well.

Finished with 95, 115 and 135 reps for pure technique.

Shoulder shrugging went well, new for me ;)

Played around with 40lb, 80 lb and 120 lb sand bags with Danny for a bit for fun!

Overall getting better on technique!

Cardio Day - Stationary Bike

Today I pushed things a little harder, thanks mostly to some mood music from the Progressive Swedish Death Metal band Opeth in my headphones.

I was able to hit 11km's in the standard 30 minutes! Felt good doing it also, sweat all over, but not the usual puddle.

Hostyle Workout - One on One Ta"BAD"a!!

Well today was a crazy Tabada workout!

First off tho I will update my weigh situation.

I dropped 2.6 lbs this week to hit 331.6

I am happy with the results as usual! 11.6 to go to hit the 320 and claim my prize from the boys! I am hopeful to hit this in 3 weeks or so...Exciting stuff!

Well the workout was crazy. Tabada is 30 seconds of a movement broken down as 20 seconds of intense effort, followed by 10 seconds of rest. You never stop it seems, the 20 seconds gets longer and the 10 second break is enough to grab a deep breath or 2...

I did 8 - 30 second rounds of 6 exercises.

There were no breaks in between the exercises.

I did

Dead lifts (135lb bar)

Body Squats

Push ups

Horizontal rows using 2 red bands (pulled crazy tight)

K Bell swings

Ball Slams (25lb ball)

I finished with an extra minute of Ball slams...

This was basically my 30 minutes in a nutshell.. I was TOAST!

I can barely type this now.... I need to end my typing.. Goodnight!

Anyone selling some new arms? ;)

Cardio Day - Stationary Bike

Yippeee!

Boring eh? haha

Another 10.33 km's

Not too much to report. Weigh in tomorrow... Should be good, was strict as usual on my diet.

Monday - 400 reps! - 2nd Week!

Well I did the 100 rep routine for a second time and my goal was too improve my times.

100 Squats

100 Knee Raises

100 Blue Band presses

100 Green Band press downs

I was able to improve all of the times! I felt good and strong today!

Squats - Old 7:30, Today 5:48

Knee Raises - Old 5:22, Today 4:22

Blue Band Presses - Old 3:51, Today 3:46

Green Band Pull Downs - Old 4:10, Today 2:47

I took a short 30 second rest between exercises. Its going to be quite the challenge to better these times next week! haha

Hostyle Workout - Group class - Plank-A-Palooza

Yesterday was another great group workout in the Hostyle training center.

It was a plank fest as the title indicates.

Here is the link to the workout. It was challenging to say the least. We had a great turnout!

We hit up the standard 500m row after the class. I was able to hit a 1:45, another best for me. .8 of a second off my previous best! I will take it!

Day off today, chillin...

Strength Workout - Bench

Yesterday I forgot to post my workout. 10.3 Kms on the bike, yay haha!

Today was bench

I didnt lift anything heavy, but felt good. I worked on technique the entire time today. Thanks to Curd, Danny and Matt for the help!

10 Reps BAR

4 Reps @ 95

2 Reps @ 125

Multiple singles @ 140 working on singles

4 th rep was best and last

Dropped down to 95 and did couple sets of 5 reps, working on pause and launching off the chest.

Worked hard on arching back and pressing into the floor and bench with my shoulders.

Was fun to have all the boys out today!

Weigh in and Hostyle one on one Conditioning

Well today was my weekly weigh in and it went well yet again this week, eating clean has really worked!

This week I weighed in @ 334.2 lbs. I am down another 4.8 from last week! Very happy. Closing in on the 320 mark for my bet with my buddies!

Today's workout consisted of some usual movements, but in a configuration that was crazy hard for me!

WOD (warm up of the day)

10 Squats with 40lb sandbag on my shoulder, transfered to each side in a press motion each rep

20 Kettle Bell Swings

30 Pushups

20 Kettle Bell Swings

10 Squats as mentioned above with sand bag

Doing this counted as 1 round, I completed 3.5 rounds in 30 mins and was gassed to say the least!

Overall it was a great day! I am hoping to keep the weight loss going at this aggressive pace!

Cardio Day - Stationary Bike

Back on the bike today. Same o same o

Wont get into the details, thats getting boring.

10.33 kms today.. a little less than normal...

Tomorrow is weigh in day!

Monday - 400 reps!

Today I dropped the Javorek Routine in favor of mixing things up a little. I am going to do 3-4 exercises for 100 reps and try to improve the times for each one weekly. I will keep them going for 1 month and then switch up the exercises and repeat. This will keep things fresh and not allow me to get to used to one thing.

Today I started with: (times also included for each)

100 Squats - 7:30

100 Knee Raises - 5:22

100 Blue band presses - 3:51

100 Green band pull downs - 4:10

I took the shortest rests possible for this. The goal is just to get it done.

I am going to update my weight as well weekly in here. My weigh in day is always Wednesday, so I will update it then. As of last Wednesday I weighed in at 339 lbs. Down 101 lbs on the scale, but with muscle mass gains, I have lost 120 at least...

With the introduction of the MAN diet, I have really seen some weight loss gains. Last 3 weeks I have lost 6.6, 4.2 and 3.2. Not bad!

Hostyle Workout - Group class

Today was a great workout!

Stations

Good Morning with 60 lb bag
Alternate Hand Push Ups
Ball Slams
Planks
Sand Bag Shouldering 40 - 80 lb bag

30 seconds per exercise

we double tripled, Quaded and even Quintified some stations
( Quintified is the new Hostyle Conditioining Term for 5 Times on a Station)

Was awesome. We closed out with our standard 500m row.

I was able to shave off 3 seconds from my best time! I hit 1:45!!! Was very happy with this!

Well tomorrow is a much needed day off, then its back to Javorek, with a new move added once its complete...

Friday Strength Training - Bench

Today was my regular strength training, focusing on the bench press.

10 reps Bar

3 reps @ 95

1 rep @ 125

1 rep @ 135

1 rep @ 160 (new pb for me)

I did 1 rep @ 160 4 times working on technique with each press.

Worked hard on feet push as well as hand and arm position. Also concentrating on pressing my shoulders into the bench. these reps were dirty, but I am learning a lot from Curd and Eric.

Was a great session.

Finished with 30lb incline presses

10 reps

10 reps

8 reps

7 reps

Curd had me stop at this point as I am doing the bootcamp tomorrow morning.

Felt I learned a lot, and will continue to work on my technique.

Cardio Day - Stationary Bike

Changed things up a little and it felt good.

I left my standard puddle on the floor after this one.

30 minutes

10 @ 0

5 @ 1

10 @ 2

5 @ 1

Added 5 extra minutes at the higher resistance. Really felt the difference.

Also managed to hit 11km's on the button!

Nice cardio day!

1 on 1 - Hostyle Conditioning - heavy on the Cardio!

Well today I did my weekly 1 on 1 bootcamp with Curd.

It was heavy on the Cardio this week! I was dead at the end of this routine...

WOD (warm up of the day)

1 st round

5 up and downs

5 kettle bell swings

20 squats

5 Push ups

10 Band rows (green band)

20 squats

5 Push presses (40lb sand bag)

Then I did 5 rounds of:

5 up and downs

5 kettle bell swings

10 squats

5 Push ups

10 Band rows (green band)

10 squats

5 Push presses (40lb sand bag)

No breaks, just get it all done. Needless to say, I was toast at the end of this routine. It took me 31 minutes to complete.. Well at least there was no rowing today LOL.

Day off, Javorek, Cardio

Well this is a 3 in one deal. I guess I got a little lazy on my blogging...

Sunday as mentioned before I took a break to recover from the last bench and bootcamp sessions. Glad I did, I was pretty sore for most of the day.

Monday I did my Javorek dumbell workout and mixed it up a little bit...

I went to 35 lbs and dropped my reps to 6.

I did 6 sets of 6 reps of the usual:

Upright rows

Cleans

Over head Presses

Good Mornings

Bent over rows

It took me close to 15 mins including shortest rests possible.

Arms were spent...

Today I did cardio:

Bike 30 mins

10 mins @ 0

10 mins @ 1

5 mins @ 2

5 mins @ 1

10.33 kms

Well not much else to report, MAN diet is going well.

Hostyle Workout - Group class

Well I am a day late with my blog. Today is a day of rest, since my arms and chest are virtually unusable, it's a good day for a rest....

Yesterday we did another installment of the Hostyle bootcamp!

Here's what we did:

Wod Warm Up

21-15-9-21 reps

Partner Squat Thruster Throws

Push Ups

Sandbag Carries up Stairs 2 trips

80 lb bag

One Arm Press 15 per side (20 lb)

Planks 30 seconds

Repeat Twice

60 sec rest

2 Rounds

Bands Pushdown 30 secs

Face pulls 30 secs

30 sec rest

3 rounds

500 m row. I was able to best my time on the rower by 4 seconds! I hit a 1:48!! Was happy with this!

Well I am done with my blog, my arms are too sore to type anymore! ;)

Strength Workout - Bench

Today was my bench workout. Hoping to continue to improve in this area.

Warmup

Bench work

12 Reps BAR

95 lbs 3 reps

125 lbs 1 rep

135 lbs 1 rep

155 lbs 1 rep

175 lbs 1 rep (missed)

Bench

5 sets of 2 reps

115 lbs

BB clean press @ 65 lbs

2 reps 10 sets

did 9 sets, then 10th set went to failure, 25 reps!!!

Happy with performance. Been 1 month since I did any bench work. Raised my max press by 10 lbs, and just missed 30 lbs increase! Will get it next time!

Cardio Day and Let the Competition get interesting!

Well today I crushed my cardio!

I did the standard routine

10 mins @ 0

10 mins @ 1

5 mins @ 2

5 mins @ 1

I was able to get a personal best of 11.33 kms!! I was sweating like a madman after this was done

So what is this competition all about you might ask??

Well, a while back I challenged my friend to a weight loss challenge when we both weighed 371 (exactly), to see who could reach 320 first! Well we have been at it for quite some time and bounced back and forth, but as of right now I am slightly ahead @ 342... to his 350. Well my friend Paul has joined in. He currently weighs 230ish and will attempt to lose whatever the difference I am from 320 when I do an official weigh-in tomorrow. So if I weigh 342 he will have to lose 22 lbs before I do. Let the fun begin! I will keep you posted as to the numbers tomorrow...

Hostyle workout - MAN diet update

Well Wednesday can only mean 1 thing, Hostyle workout!

Today was something different

I did 3 rounds of:

10 Burpees

20 Pushups

30 Squats (deep down to step box)

Took me 18 minutes to complete this. Was pushed pretty hard by the deep squats.

Did some deadlifting to finish off my routine. Nothing special to report there, heaviest I lifted was only 235. Was spent...

The MAN diet is working wonders... eating this lean has allowed to to lose 11 lbs in the last 2 weeks. Not bad at this stage of the game!

Cardio day

Well I am a day late in entering my blog. Just a simple cardio day on the stationary bike.

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

30 mins and completed 10.21 kms

I will be blogging later today for the hostyle workout I am doing this afternoon!

Javorek Monday's

Again I subjected myself to another installment of the Javorek dumbell complex.

I did my standard routine

6 sets

8 reps of each @ 25 lb a side

Upright rows

Cleans

Overhead presses

Good mornings

Bent over rows

Times as follows

Sets

1 - 1:13

Rest - :23

2 - 1:20

Rest - :34

3 - 1:22

Rest -:40

4 - 1:23

Rest - :34

5 - 1:24

Rest - :42

6 - 1:28

This routine was tough for me today for some reason. I completed it in good time, but was very sore. I think I am still recovering from Saturday's bootcamp haha.

I think I will mix up the Javorek routine for next week. Dont want to get to used to one thing!

See ya!

Bonus Cardio

Well since I took New Year's day off I figured I would use my "Day of Rest" to get some cardio in.

Standard stationary Bike

10 mins @ 0

10 mins @ 1

5 mins @ 2

5 mins @ 1

30 minutes - 10.54 Kilometers

Felt good, good sweat.

Brian putting us through HELL!

Well after being off on New Years Day, I was back at it with another installment of the Hostyle conditioning bootcamp!

Well we had a workout delivered by Brian, one of the Hostyle trainers. Let me tell you, it was certainly a kick in the pants. Welcome back to working out!

Here is the routine we did!

Four rounds of

Plank to pushup 30 sec.
Pushups (various hand positions) 30 sec.
20 sec. Rest
Lunges 30 sec.
Jump squats 30 sec.
20 sec rest
Crab with leg raise (crab walk) 30 sec.
Horizontal rows 30 sec.
20 sec rest
Mountain climbers 30 sec.
Mason twists 30 sec.
Rest one min. repeat

This took us about 25 minutes. Was a great workout!