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...