Hostyle Workout - Group class - Tabata arm killer

This morning we hit the Hostyle conditioning class for mor tabata fun!

It was setup like this...

Jumping Jax

Push Press

Weighted lunges

Band Press

Weighted Lunges

Push Press

Jumping Jax

Each section is 4 minutes long, 8 rounds of 20 seconds with 10 seconds rest between....

Was terribly difficult. Overhead lunges was fun with Curd constantly giving me more weight to try. Finished push press rounds with 1 arm presses with the 45 lb olympic bar LOL. Crazy wobbly...

I pushed myself as hard as I could for this, was a great workout!

Strength Workout - Bench - Tricep FUN!

Well today was my final week working on my triceps.

It was a tough one and I really felt like I worked my arms a lot!

Here is the routine:

5 sets of 20 reps of blue band pull downs

1 minute break between sets

4 board close grip bench presses focusing of course on triceps

4 sets with 135lb bar

1st set -6 reps, elbows were in good and tight

2nd set - 8 reps, all good

3rd set - 7 reps, all went well.

4th set - 5 reps, arms were done

35lb plate raises, side grip on all.

3 sets of 15 reps, and the 4th set I did 20 reps.... That was the end of my arms LOL

Cardio - Stationary Bike

YAY! Another cardio update!!!

haha, 10 km's.... On the bike!

Will keep this short...

Ok I'm out of here...

Tomorrow is lifting time! More tricep hell!

Hostyle Workout - One on One "4 min Mile"

Today was my one on one with Curd and weigh in day. The weigh in was crazy... 6 lb's UP! LOL Well I am modifying my diet slightly to shake things up a bit, however we are sure this is still residual affects from dropping the water pill... I am going to see the doctor as well, to see why I am retaining so much water, on such a strict diet.

Todays workout was tough...

4 minute rounds doing as many reps as possible...

4 minutes of,

15 Box steps

15 push ups

1 min rest

4 minutes of,

15 box steps

15 burpees

1 min rest

4 minutes of,

15 box steps

15 clean and press, 40 lb sandbag

1 min rest

4 minutes of,

15 box steps

15 squats

1 min rest

4 minutes of,

15 box steps

15 push press, 55 lb bar

1 min rest

Then I had 2:45 seconds to complete as many ball crunches as I could. I did 85.

That was it.

Cardio - Stationary Bike

Today was another installment of the exciting...cardio! WOOO!

LOL

Well I biked 10.3 kms as usual and had a good sweat.

I think I missed advising of my weigh in last week due to the fact I was sick for a couple of days. I weighed in at 337.4, up another 2 lb's. Well tomorrow will be my last stabilizing day from what Curd is telling me, so I am expecting another weight gain. I am prepared for it.

I am excited about getting back to the losing weight phase of this process, but I am even happier about not being diabetic any longer, and only talking 1 pill for hypertension, instead of 3-4!!!

I will hit my mini goal of 320 soon. Maybe I can convince my doctor to give me back the water pills for a couple more weeks to hit my goal, win the bet, then go off of them again... NAW, that wouldn't be right, would it??????

;)

Monday - 300 reps! - 1st week

Well today I changed up the movements from the last 4 weeks. I enjoy doing them and trying to beat my previous times.

I decided to challenge myself with harder movements. 3 100 reps exercises.

If I was able to complete them with extra time available, I have 100 ball slams ready to go. Needless to say, I didnt need them this week! LOL

Here is what I did:

100 Squats (standard for me, will always have squats as part of the routines) - 4:49

100 Pushups - 8:19

100 Horizontal Rows (Did my version of these, kinda like a cross between pelvic raises and back extensions while holding myself up) VERY challenging for me! - 9:21

Total time for routine... 27:22

Close enough to the magic 30 mins. Arms were destroyed...

I hope to incorporate 100 ball slams maybe by the 3rd week or 4. I need to cut all of my times first.

We shall see!

Hostyle Workout - Group class - Sicko

Well yesterday was by far my craziest workout so far and the 30 minute "limit" on my workouts was eclipsed. 46 minutes later I was done, and beaten into the ground.. but at least I finished it.

I am now going to try and remember what we did.

40 clean and preses from the floor

20 box steps

25 jumping jax

40 T Bar swings

20 burpees

50 jumping jax

40 Push ups

20 Red band chest stretches

100 Jumping jax

40 Weighted box steps (used the 40lb sand bag)

20 Squats

150 Jumping Jax

40 push presses (used 45lb bar)

20 Squat thrusters with 20lb bag, and had to throw the bag across the gym each thrust

200 Jumping jax

And that was that. I was happy to complete this rediculious workout. Seems they just keep getting harder and harder, but I guess thats the point!

Strength Workout - Bench - Tri's and a little Shoulder

Well I guess you noticed I didnt have any posts for a few days, well everything is fine, I just came down with a flu that knocked me out of the game.

I did 10kms yesterday on the bike, but I know you are bored with those updates...

I resumed my strength training for benching with more triceps and shoulder work and boy do I ever feel it right now... Its hard for me to type at the moment.

Here is the routine.

5 sets of 20 rep blue band pull downs keeping my elbows tight against the side of my body.

1 min rest between sets.

Close grip barbell presses keeping a close eye on form and elbows in! Tight body.

115lb 4 board presses

1 set 11 reps

2nd set 12 reps

Went up to 135lb

1st set 10 reps

2nd set 6 reps

3rd set 4 reps

Gave a good effort on some of these to complete the rep, no matter how dirty it was. Felt really good.

Plate raises, 35lb plate

1st set, side grip, 15 reps

2nd set 13 reps, top grip

3rd set 10 reps, bottom grip

4th set side grip 18 reps to failure

That was it... took a lot out of my arms....

Hostyle Workout - Group class - Douchbag...

Well I was part of another torturous class led by Curd... This routine was my doing since I called him a douchbag earlier in the week. This led to him developing the crazy workout we ended up doing!

Here is what we did...

3 Rounds

Stairwell Carry

-I used the 40lb bag on one shoulder and 20lb can in one hand for 1st, then used 2 70lb gas cans for second and finally hoisted the 80lb bag on my shoulder for round 3.
Zercher Squats

- Used 40 lb bag for all, added 20 lb bag on top for last round
Band Push Ups

- Used various bands for this one.
Barbell Push Press

- started with 75 lb bar for more, went to 25lb bar once I had too. In last round did some 1 arm pressing with 25lb bar
Sit Ups

- Did full situps for most...
Jumping Jax

60 seconds rest

2 nd round we double 2 stations

3 rd Round everyone started with 3 minutes of Jumping Jax

Those Jax were killer for me!

Finished in about 34 mins, was spent at that point!

Strength Workout - Bench - Tri's and a little Shoulder

Today was a new beginning for me. We are going to focus on strengthening certain key muscle groups for the benching. Today it was triceps and a little shoulders.

I started with Blue band pull downs

5 sets @ 20 reps

I then did:

4 board close grip bench presses @ 115lb's

1 set @ 11 reps

2 sets @ 12 reps

1 set of press to failure and the did some holds focusing on keeping my elbows in.

We also tied a band around my body and elbows to keep them in during the presses.

I then did 4 sets of 10 plate raises using a 35lb plate

1 minute break between the sets.

And that was it. I wasn't sweating much, but I was spent!

Cardio Day - Stationary Bike

I actually did this yesterday, but I think I am even boring myself with these that I forgot to do it also! haha

Another 10.6 km's in the books! Yay me! LOL

Hostyle Workout - One on One "3 rounds of Hell"

Well today was my one on one Hostyle conditioning workout. It was a throwback to the old days of completing rounds.

This one I found to be challenging once again due to the cardio involved.

10 Pushups

15 Burpees

20 Clean and Press (20 lb sandbag)

30 Push Presses (20lb sandbag)

50 Box Steps

I completed 3 rounds with 1 minute rest between the entire round....

I did this in 28:10

I was crazy, I was wiped!

So on to the weigh in... Well I gained a bunch of weight as expected and I wasn't upset or surprised! I knew it was coming, and I was warned by my doctor. I am glad I lost the pill for blood pressure!

So the news goes like this, I now weigh 335.2! haha, next week I should be stabilized and the weight will start to drop again.

I will get to the 320 soon! I guarantee it!

Cardio Day - Stationary Bike

Today I hit up the good old bike once again, and went a whopping 10.5km's haha

Same o same o, these cardio posts are getting boring I bet. Ahh well, it keeps me honest continuously writing these...

Tomorrow is weigh in day, and expect a big raise in weight... Did I cheat? Did I not workout? Well you know I worked out if you have read any of these posts, and eating it on point as usual... So what happened?

Well, remember I mentioned I went down to one blood pressure pill? The one I stopped taking was a water pill (makes you pee). So I felt thicker and bloated pretty much the day after stopping them. This week will be a big gain, then next week should be back to normal... we shall see!!!!

Monday - 400 reps! - 4th and Final Week!

Well today I completed my 400 reps attempting to beat my times from last week. I have been making big gains over the last 3 weeks, but was I doing it too well? Was it possible to beat the times? Well let's see....

100 squats last week - 5:23

100 Leg raises last week - 3:41

100 Blue Band presses last week - 3:06

100 Green band Press downs last week - 2:49

Total workout time 19:55, including short breaks between exercises

Well I pushed myself as hard as I could today... here are the results.

100 Squats - 4:11

100 Knee Raises- 3:18

100 Blue Band Presses - 2:11

100 Green Band Pull downs - 2:02

15:51 Total time with short rests!

Well I was happy with the results, if you look back 4 weeks to when I started this, the times have dropped significantly!

Next week I will be doing 3 new moves, and I will ramp up the challenge! I may not even get the 100 reps in 10 mins for some of them! We shall see!

Hostyle Workout - Group class - Legs, Legs, Legs

Today was the Hostyle conditioning class... Wow my legs are done, Abs and upper body is kinda sore actually as well. haha

Here was the routine:

30 seconds of each.

Squats

Push ups

Prisoner Squats

lunges

Planks

lunges

Overhead weighted Squats

Push presses

Overhead weighted Lunges

Squat Thrusters

We did 3 rounds of this craziness with 1 minute of breaks after each complete round.

Once this was done, and so were we, we then did...

25 leg raises, followed by planks of all types, 1 arm, 1 leg, alternating with elbow planks, and full pressed planks for a minute or 2...

Then we repeated this again.

That was it...thank god

Strength Workout - Bench

Worked on Bench again as usual on Friday...

10 reps with BAR

6 reps @ 95

4 reps @ 125

1 @ 135

1 @ 145

Attempted 155 a couple of times, was close, but working on technique, I may hit it.

did some reps @ 115 and 125 working on technique.

Did 1 arm presses with 35lb db 10 reps a side for 2 sets, then 6 reps perfectly for 1 set.

Next week I will be doing 10 reps with lighter weight for 3 sets, then doing muscle specific strength training. Triceps will be first.

Cardio Day - Stationary Bike

Worked hard on the bike today. Pounded out over 11km's. Good sweat.

Today was doctor visit day for a checkup. I am now down to 1 hyper tension pill. Not bad from 5 pills a day!

Waiting on Blood results. Had most of my blood drained lol, so should know if I'm healthy or not this week. Hopeful it will be fine. Will update the blog either way.

Hostyle Workout - One on One "To the End"

Today was my one on one with Curd and it was the most challenging I have ever attempted.

I found it to be really challenging!

25 Burpees

50 Push ups

75 Squats

100 Sit ups

75 Squats

50 Push ups

25 Burpees

I was toast at the end of this routine. The last 25 burpees were slow and painful LOL.

Managed to get through it in 29:54, just under my 30 min goal haha!

I also of course had my weigh in today. I lost a total of .2 pounds this week! haha, well I'll take it, at least its still a loss. Curd figures muscle gains this week influenced the weigh in. Next week will be interesting I think. Sticking to the MAN diet and workouts should get me under the 330 mark, so I hope! I will achieve that mark, and soon.

Soon I will be at the 320 mark and win the contest. I am still way out in front, so day by day we go!

Cardio Day - Stationary Bike

Hit the bike, watched How I Met Your Mother and pounded out 10.65km's

Good Sweat, felt good :)

Tomorrow is weigh in, hoping for 320's haha. We shall see...

Monday - 400 reps! - 3rd Week

This was my 3rd week for the 100's of Squats, Leg raises, Blue band press and green band press downs.

My goal again was to improve on my times from last week. I knew this would be challenge, as I crushed the 1st week times last week.

Well here are my results.

Squats Last week 5:48, this week 5:23

Leg Raises, last week 4:22, this week 3:41

Blue band presses, last week 3:46, this week 3:06

Green band press downs, last week 2:47, this week 2:49.. I have to admit I was toast at this point due to the advances I pushed out with the previous 3 exercises. No excuse, I will try to better it next week.

Next week will be the last week of these 4 moves. I will then to 4 weeks of 3-4 new motions. I plan on making the moves more challenging for the next ones. Stay tuned for what they are in the next 2 weeks.