Hostyle Conditioning - Steady State

Did the usual, 2km on the old trusty treadmill.
Hung out afterwards and met some cool power lifters from Montreal and Cornwall. Was fun. :)

Hostyle Conditioning - Class - Ladder Style!

Well, well, well, no joke, I actually had to wait almost 1 hour to type this out. My arms and the rest of my body is ruined.

Even the warmup was horrible (good), hehe

Well, I better get to it.

We started with a warmup

Usual stretching and breathing to start, then the inchworms started..
lunges
5 inchworms
lunges
4 inchworms
50 jumping jacks
3 inchworms
arm circles
2 inchworms
15 squats
1 inchworm

That was just the warmup!

Here is the ridiculous workout:

21, 18, 15, 12, 9, 6

That is the amount of reps!

Ball slams
Pushups
Squats

After each set, 4 lengths of a weighted PROWLER!!! haha nuts!

So a round looks like this...

21 Ball Slams
21 push ups
21 Squats

4 lengths with the prowler, then on to 18 of each and so on down to 6!

So I finished this mayhem... and surprise, surprise, we are not done!

750m on the rower to finish! It was like some cruel joke. At the 400m mark, I lost all feeling in my arms. I wasn't even sure I was still rowing..

Oh well... Until the next torture session!

Hostyle Conditioning - Steady State

Another night, another 2km of treadmill.
Tomorrow is another class. :)

Hostyle Conditioning - Class - 300 rep challenge!

All Kettle Bells, All the time!

Tonight we hit up some crazy KettleBells! I haven't done them in a while! It was fun!

So warmup first

Usual stretching and moves
lunges
Squats with a hold in the hole.

10 lengths of the studio with a weighted PROWLER!

Wow, and this was just the warmup!

Now on to the Fun stuff (I'll try my best to remember the order)

2 Hand swings - 10 reps
Upright row with overhead press - 10 reps
Kettle Bell crunches - 10 reps
Kettle Bell Squats - 10 reps
Pushups - 5
Around the body with a switch - 10 reps
Halos - 10 reps
Kettle Bell curl crunches - 10 reps
1 arm swings - 10 reps

4 rounds!! Actually more than 300 reps!
Oh, and no rests, just get it done!

Awesome work Lori and Andrew! We had fun with this one!

Hostyle Conditioning - Steady State

Cardio work yet again. :)

2km, 30 minutes. Same o same o.

Felt really good today. Cold is gone.
Next cardio I might pump up the speed a bit. We shall see.

Hostyle Conditioning - One on One Strength

Weigh in and benching today.

Firstly, I lost 3 lb this week. Down 50 since new years.... Happy with the progress!

Benching was fun today. The cardio component before the workout was tough though... Still some residual affects from the cold me thinks.

Warmup
Including 25 ball slams

Cardio

Used the stupid slam ball for this... no bounce at all :(

5 slams, hold ball for 5 step ups
5 slams, hold ball for 5 step ups
1 minute rest

7 slams, hold ball for 7 step ups
7 slams, hold ball for 7 step ups
1 minute rest

10 slams, hold ball for 10 step ups
10 slams, hold ball for 10 step ups
1 minute rest

On to the Benching

1x10 bar
1x6@95
1x1@135
1x1@155
1x1@175
1x1@185, All me, new PR

Then finished with 1x6@135, failed badly, got 4 in, 1 good one... arms done

Assist was blue band pull downs

1x30
1x30
1x40
1x40
1x40

End of workout
Weekend begins

Hostyle Conditioning - Steady State

Cardio tonight. Felt relatively good considering the crazy workout last night. I did my normal 2 km on the treadmill.
I'm looking forward to the weigh in tomorrow morning it should be pretty good.

Hostyle Conditioning - Class - 4 Rounds! Stairs!

Tonight was the night to hit the class again since my cold, and there was no sympathy from Curd... As you will see....

Warmup started with the usual suspects

Deep breathing, leg lifts, knee twists, cobra's and child poses.
On our feet for lunges, then the dreaded squats with holds on every fifth.
75 Jumping jacks to finish.

On to the fun stuff

20 Push ups
Down stairs
20 Ball slams
Up stairs
25 Squats
Down stairs
25 Ball slams
Up stairs
5 Burpees (my version)
down stairs
30 Ball slams

4 Rounds!

I used the 30lb ball and 20lb ball. Mixed it up as I could. One of the 20 round was done with the slam ball.... 30lb and it does not bounce! Pure evilness...

That was it. I included the stairs, because for me at least, it's a major part of the workout dragging my ass up and down them!

Finisher was more child poses, cobras and shoulder twists with the sand bags as a cushion...

Another great workout!

Hostyle Conditioning - Steady State

Steady state went well again, cold is almost gone. Tomorrow I will hit up my first class in a week. Excited to jump back into it.
Anyhow, 2km treadmill as usual today.

Hostyle Conditioning - Steady State

Holy crap. What a nutty treadmill session. I am still fighting the cold so I did the treadmill instead of the usual workout.... 28 degrees in the gym! Haha

I was sweating turning on the treadmill!

Got through the 2km in 30 minutes. Needless to say I sweated out a bunch of my cold. :)

Hostyle Conditioning - Steady State

Cold or no cold, I pounded put the 30 minutes of treadmill, and I feel damn good about it. 2km done, and the studio was very warm. Needless to say I sweat a ton.

Tomorrow we shall see about the class. Cardio is one thing to do with a cold, a class is a whole other ball of yarn.

Hostyle Conditioning - Cold!

Getting over this stupid cold. No workouts all weekend. Hoping to feel up to the treadmill on Monday. We shall see.
Sucks getting sick, but I will power through it.

Hostyle Conditioning - Weigh in, and a cold

I wondered what my "run down" feeling was, well, it turns out I have a cold...

Bummer!

No one on one today.

I did my weigh in after my first week of MAN diet, and I lost 7 lbs!

Very happy with the results.

Off to get better, hoping to be back into the mix on Monday.

Hostyle Conditioning - Class - 10 Rounds...Why?

Well. I am toast.

I almost finished my blog right there, but I will push through it!

Warmup, usual suspects. All the stretching, lunges, squats (with killer holds)

8 lengths of the PROWLER, weighted on 1 side of course.

Workout (or hell) was as follows

25 Jumping Jacks
up and down the stairs with Kettle Bell
8 Burpees (my version)

10 Rounds! LOL

So crazy....

As if that wasn't enough...

Finisher was 350m row
Then another 350m row
And yet again 500m row

haha

I'm done, talk to you later, if I wake up tomorrow... I might sleep for good!

Hostyle Conditioning - Steady State

Yawn. Another day on the treadmill. Felt a little more challenging today, as I was still feeling last nights workout. I still say it was crazy.
30 minutes as 2km again today. :)

Hostyle Conditioning - Class - 3 Rounds only?!?

Well my first class back since my stomach flu, and wow... I got murdered!

First off, thanks too Lianne and Andrew for sticking around to do a 2nd class with me!

We did a 3 round killer!

Standard warmup....

We then attacked the workout, well attacked might be an over statement for me... I kind of just tried to get through it!

500m rower
100 Ball slams (mixture of 20 and 30lb ball)
30 Step ups (50 for the others) *Curd had a heart!
30 Face pulls with the blue band

3 rounds!

For some reason it doesn't look like a lot, but it killed me!

Yes I used the word "killer" a bunch of times... don't hate me... haha

Hostyle Conditioning - Steady State

Pounded out the full 30 minutes today. First full treadmill since the stomach virus.
Felt good. :)

First full class tomorrow. Should be interesting.

Hostyle conditioning - MAN diet

Well the man diet has begun. Looking to spur on more results. Shakes, protein, and cauliflower make up most meals.

Let's see how it goes! :)

Hostyle Conditioning - Steady State

Pounded out a nice outdoor walk with the family today. The weather is really coming around nicely.
1.33 km in about 18 minutes.
Was nice.

Hostyle Conditioning - One on One Strength

Back at it today.

Lost 3lb this week, nice number :)

I am still recovering from the stomach flu, so it was a short and sweet workout today

Did a great warmup and moved on to the workout

Sumo dead lifts

1 x 2 @ 135
5 sets

Then did the same with 155 for 5 rounds

That was it for the lifting

Then moved back upstairs and completed the farmer's walk with 2 55lb kettle bells

4 lengths of the studio, 3 rounds

The last round I fought for 6 laps! My arms and fingers were dead!

Great to be back at it!

Hostyle Conditioning - Steady State

Back to cardio today. Feeling better. Still not 100%. I did 20 minutes, was sweating enough. Curd also felt it was plenty.

More cardio tomorrow.

Hostyle Conditioning - sick!!

No entries for a couple of days. Stupid stomach flu hit me hard.
Next workout is my steady state cardio tomorrow.

Hostyle Conditioning - one on one, and MORE!

Well, today was pretty crazy... 2 classes!

Before I talk about the workouts, I weighed in as well today, down 4.2lb's. Nice to lose again! MAN diet starts Monday as planned, so things should still keep falling off me!

To the workouts

First was my one on one with Curd. Benching!

Did a good routine, I don't feel like typing it all out.
I hit a good clean 175 press, a new PR for me.
Tried 185, almost... Soon I will get it.

The 12 noon class was deadlifting

I concentrated on Sumo deadlifts

Did 5 sets of 5 with 135 lb on the bar.

I then did clean and presses with 95lb

4 sets of 2 then 1 set of 4

That was it, I was pretty much toast.

Great pair of workouts!

Hostyle conditioning - steady state

Yesterday I pounded out a 30 minute 2km walk. Surprising eh???
Haha. About to start my strength training. Updates obviously to come.

Hostyle Conditioning - Class - 300

Wow... Well I went in to tonight's class barely able to walk from the squat holds on Tuesday night and I think I may be in big trouble tomorrow on.... LOL

We did the 300... Basically, 300 reps of hell.

Warmup was standard.. Some squat holds in the mix, Curd obviously has it our for me...

On to the fun stuff

Quite simple really.

20 TRX Rows
20 Squats
20 Pushups

5 rounds!

No breaks, just get it done.

I worked out with Marc, and he kept me going hard throughout.

There really isn't much to say about this workout other than I am wrecked. I know I say that often, but this time it's for real!

Cardio tomorrow, strength on Saturday, oh and weigh in of course.

This is the last week on my diet, MAN diet begins on Monday!

Hostyle Conditioning - Steady State

Yesterday was steady state, forgot to enter it...
2km, 30 minutes... Never really changes

Well, time to get ready for the class tonight.. Lord only knows whats in store for us tonight... I'm already sore hehe!