Hos-style Conditioning - One on One with Curd - Rounds of Hell

Today I was killed in a one on one with Curd.

The focus was on everything I love so much.... can you detect the sarcasm?

Here was the crazy workout...
Oh, BTW, my weight stayed the same... Had a stressful week with Bradly, so that probably halted my losses this week, next week will be different!

Push ups
Box Steps
Berzerker Squats
Box Steps
Push ups with Band
Box Steps
Weighted lunges
Box Steps
Pushups with Chains
Box Steps
60 seconds rest

Round 1 60 seconds of each
Round 2 45 seconds of each
Round 3 30 Seconds of each
Round 4 15 seconds of each

The changes were each round I added a chain on the pushups with chains maxing at 4 freekin chains!
I did the entire final round with a chain around my neck... for all moves!
I also added a chain for some of the squats as well...

I can't remember the last time I sweated that much!

Hostyle Conditioning Group class

Today was another group class. It was led by mad mike. It was a great workout. Here is what we did!

6 exercies, 60 seconds each 1 minute rest after all 6 are done!

Ball slams with 25 lb medicine ball
Burpees
Kettle bell swings.
Horizontal rows
Push ups
Push press
1 minute break

We did 3 rounds of this.

I did a total of 449 reps!

I was wiped. Thanks mike, you sure are mad...

Bench Work - Strength

Today I worked on my bench pressing again.

Started with the standard routine:

10 reps with the Bar

6 reps with 95lb

4 Reps with 125lb

1 rep @ 135

1 rep @ 145

Attempted a couple of reps @ 165lb, didn't have it in me today

Tried 1 @ 155, same, missed

Was done for bench at this point

Did 1 arm DB presses from my back on the bench

4 sets of 10 @ 40 lb's

I then did Blue band pull downs 5 sets of 20 reps

That was that.

One one One Hostyle Conditioning - Weigh in!

Today was the one on one training with Curd, and my weigh in!

I finally hit 329! 329.4 to be exact. Only lost .6 of a pound, but it was a great mental barrier to break through! Now let the march to 320 begin!

Todays workout was a doozy!

Here it is!

Endurance Workout


Get as far as you can in 30 minutes

30 reps of each of the following

Squats
Push Ups
Lunges
Push Press
Weighted Box Steps (40 pound fire hose around the neck!)
Push Ups
Squats
Swings
Burpees
Push Ups
Horizontal Rows
Ball Slams
Jax

I completed all of the exercises, then added 30 more ball slams!

Hostyle Conditioning Class - More cardio and Powler Fun!

I didn't do any strength training yesterday as Eric and Curd were busy, I also was running around too late to make it in... No excuses, I will do a little something on Sunday to make up for it! ;)


Today we did a routine downstairs for 20 minutes and then went to the great outdoors for some Prowler Fun!

The 20 minutes was this...


15 Pushups
15 Berzerker Squats
15 Burpees


Do as many rounds as you can in 20 minutes, no breaks.
I completed 4 and a third rounds... Was beat. I used the Olympic bar for the squats.


We used 225 lb's on the prowler and we also used an incline this time, much more challenging this time! We did 3 rounds of 2 laps with the prowler, and did 20lb sandbag shot-puts in between.


I lovely workout to start of my Saturday!

One on One - Hostyle Conditioning

Yesterday was my one on one training with Curd and my weigh in.

I have dropped reporting on my cardio days, as they bore me as much as they bore you.

I missed my Monday 100 rep challenge this week as well, due to getting my taxes done.

Today I weighed 330.2, down 1.4 lb's from last week. I am finally on my way back down!

Todays workout was a tough one, yet again!

3 exercises for 60 seconds each :

burpees
squats
t bar swings
1 minute rest
finished with a double on the swings

3 rounds

Then the next 3 for 60 seconds each:

push ups
step ups
ball slams
1 minute rest

Finished the 3 rounds of these with a TRIPLE! 3 minutes of continuous ball slams, arms ended up feeling like Jelly.

Another great workout! Hopefully on my way to 320's.....

Hostyle Workout - Group class - The Great Outdoors!

Today we went outside! I was also introduced to the Prowler....

We started in the Hurt Locker of course for our standard ass kicking.

30 second rounds of

Squats Thrusters (20lb sand bag)

Sit ups

Push ups

Curd of course threw in doubles and triples, etc, etc...

We did that for around 15 minutes, then we headed out for the real fun!

5 rounds of pushing the Prowler across the parking lot, then sandbag shot puts...

Here is a video of what the Prowler is...

The Prowler

It was crazy! My heart was pounding after the 5 rounds....

Another great day with Hostyle!

Strength Workout - Bench - Deltoids

Today I continued my quest to get stronger.

It was week 2 of the Deltoid focus.

Here's what I did:

25 lb plate raises to warm up

4 sets of 10

Seated DB press

3 sets of 10 @ 30 lb a side

T Bar upright Rows

3 sets of 30 @ 40 lb's

Bent over DB raises to hip

3 sets of 10 @ 10lb

Bent over DB raises out to the sides

3 sets of 10 @ 10lb

Finished with some mini band arm pulls, like a short arm wrestle... This worked the rotator cuff.

3 sets of 30 per side

That was it.. felt good as usual. Next week will be the last for the Delt's, then on to some other muscle group...

Look forward to it!

Cardio Day - Stationary Bike

Another 10.5 km's today on the good old bike. Not much to report today, other than I am really sore from yesterdays workout... Haven't felt like this in a long time. Upper back/shoulders and legs are feeling it!

I missed this feeling actually...

Weigh in and Hostyle one on one Conditioning

Well my weight is back to normal... 331.6, let the march to 320 commence yet again!

My workout today was another good one.

Started with a top of the minute challenge. PUSH UPS

I was able to hit 12..Very happy with this, they were all from my toes as well. Considering I couldn't do 1, I was happy to complete 78!

I then did a combo of squats and low upright rows with the 45lb Olympic bar...

5 squats

10 rows

10 squats

10 rows

15 squats

10 rows

20 squats

10 rows

25 squats

10 rows

30 squats

10 rows

If that wasn't enough, I then did 100 ball slams to finish the fun!!!

BONUS CLASS - Brotherly Love

Well as you might have noticed there was nothing for Monday. I was not feeling 100%....

Yes I took a day off, well to make up for it, I decided that intead of doing a BS cardio day, I would join my brother for his class.

It was a hoot... Here is what we did.

50 lunges
50 clean and presses from the ground, I used the 40 lb bag.
50 Push ups
50 Jumping Jax

We then did laps around the gym shouldering the 40lb sand bags.

There were many wrenches thrown into our perverbial spokes by Curd, switching shoulders, drop and give me 5 pushups, 5 squats, walking over the step up box, doing steps ups....

We ended the fun with a staredown of holding the 20lb bag over our heads until failure... It was basically a tie... Nice work Dave!

Hostyle Workout - Group class - PUSH IT!

Well today was the group class! It was Craig Gideon and I this time... The 9am class had more people this time... Well, 2 of us meant one thing.... More personalized touch from Curd! LOL

No breaks to sneak this time around! I joke of course!

Well here was the crazy workout. I was certain we were doing at least push ups! Since its push up Month. I was right....

Pushups

Bent over rows

crunches

30 seconds of each, 10 rounds! 30 seconds rest between.

We did the 10 rounds. Lots of things were thrown into the mix during these 10 rounds.

Pushups - From feet, knees however I could get them done. I had heavy chains around my neck for some of them...

Bent over rows - Weights for this ranged from 40 to 20 lb's a side, I was all over the map, was starting heavier and lowering a bit as needed. Most of it I used a pair of 30's.

Crunches - These were from the ground, some with ball in hand, pressing forward or to the ceiling. wore 1 chain around my chest for some and then 2 chains...crazy!

Once these were all done then it was a medley of squats. Some with chains and balls in our hands... Was torturous.

Then, as if that wasn't enough, we then finished with 90 seconds of pushups, powering up with 10 seconds to go....

Weeeeeeeeeeeeeeeeeeeeeeee! I lived! haha

Great workout! Craig really brought it for this one!

Thanks Curd!

Strength Workout - Bench - Deltoids

Oh... before I forget, I did cardio yesterday, and thankfully, forgot to write about it... Sure you are happy to hear that, 10kms, yadda yadda....

Today was strength day, and the focus has moved on from triceps, to deltoids.

Here's what I did today,

To warm up, I did 25lb plate raises 4 sets of 10 reps

Next move was Seated DB press with 20lb a side, 3 sets of 10. This felt manageable. We might go heavier next week.

Next was a horrendous move, upright rows with a 30lb t-bar 3 sets of 30!

My shoulders and traps were screaming after this one.

I then did bent over db raises to the hip. Difficult move for me, used 10lb only for this move. 3 sets of 10 reps.

Last but not least was bent over db flies.

tried to use 20lb a side, was way too heavy for me. Went to 10lb a side for a couple sets of 10... Eric advised me to work on the technique with no weight, so I did 3 sets of 20 reps with no weight, still actually felt this move quite a bit!!

That was it, arms are one again toast!!

1 on 1 - Hostyle Conditioning - Mixed bag

Today was my regular one on one training with Curd.

Firstly, I went to the doctor this morning and she was raving about my test results. Low cholesterol, no more diabetes... She is letting me get back on the water pills due to the water retention in my legs, so that is positive.

I weighed in today and was down 2 lbs... On my way back to normal!

Today's workout:

5 Power cleans (65lb bar)

10 Deadlifts (135lb bar)

20 Shrugs (135lb bar)

30 push ups

40 Box steps

I completed 4 rounds of this routine in 28:10

Feel good!

Cardio Day - Stationary Bike

Another 10 km's today on the bike, yeehaw....

Well not much left to say...

I am going to see the doctor tomorrow and see what is up with all the water retention from going off the water pills. Hope to have some answers tomorrow! Excited about the visit, it has been a concern of mine...all that progress halted to fast haha!

Monday - 400 reps! - 2nd Week!

Well I went to 400 reps this week by adding another exercise to the routine, as I stated I wanted to do last week.

I was able to improve most of my times, once I warmed up it seems haha!

Here are my times versus last week

100 Squats - 5:06, last week was 4:48. Crappy start... I did make up for it as you will see.

100 Pushups - 7:19, last week was 8:19. I minute less, very happy with that!

100 Horizontal Rows - 6:41, last week was 9:21. I was toast at this point!

100 Ball slams with 25lb medicine ball - 3:12. This one was tough with my arms feeling like leaded jello, if that makes any sense!?!

Total workout time was 26:34.

I will do my best to lower the times next week. Will be a challenge!