Hostyle Conditioning - one on one, Javorek with a Sandy Twist...

Today was my usual one on one with Curd. I weighed in first, I was down 1.5lb. Not bad I guess, but deep down I was hoping for a couple more. But I will take it. I am 2.5lb away from my pre-Vegas weight.... Will be there next week I am hoping with hard work!

Today's workout was a good start on the "hard work" front! LOL

The dreaded Javorek complex... with a terrible twist, I would be doing them with a 40lb awkward sandbag, and the reps would change continuously...yuck!

Here is what I did... Might look like a little bit of workout, but give it a try!

The moves used were:

Clean and Press (from the floor)....right into...

Push Presses....right into...

Berzerker Squats....right into...

Bent over rows....right into...

Step ups (with bad across back of my neck)

Those are the moves, which pretty much never stop. As for reps

I did:

6 reps of each

8 Reps of each

10 reps of each (killer)

8 reps of each

6 reps of each

I was destroyed. Those Javorek complexes always seem to get me!

Took me 22 minutes to complete this and Curd had mercy on me and I was finished!

I do a special OUTDOOR Hostyle Conditioning class tomorrow morning at 8am! Yes this is how we spend Canada Day! LOL

I don't know a lot about what is in store for us, just that these things are involved....

Sand bags

The "prowler"

Fire hoses

Battle Ropes

and Hills! haha

I'm in trouble... But as usual I will give it my all!

I will post tomorrow if I have time what we exactly did, if I can still focus and type....

Hostyle Conditioning - Monday Night Class - 3 rounds of fun!

Tonight I did my Hostyle Conditioning class and pounded out another fun filled workout.

This week will be a good test for me as I am doing an extra workout on Thursday at 8am before I hit the road for the trailer... Of course my Wednesday one on one is still a go! I will be beaten into the ground by the time I spend the 4 days away.... I will blog the other 2 workouts as well of course.

Tonight I did this....

5 burpees

10 Incline DB presses (45lb a side)

5 burpees

20 Ball slams (25lb medicine ball)

5 burpees

10 Loaded step ups (farmers carry of 2 20lb gas cans)

5 burpees

3 minutes of step ups

3 ROUNDS!

**For the last round of 3 minute step ups, I challenged myself and added 2 Bulgarian sand bags on my shoulders for added excitement!

Was a crazy workout. I managed to finish this in 29:50 seconds. It doesn't seem like much, but give it a try! It sneaks up on ya....

Well until the next beating on Wednesday....

Hostyle Conditioning - one on one, A workout so intense, the ground shook!

One one one today and my first weigh in since the 10lb gain in Vegas!

Well first off the weigh in! I dropped 6 lb's in 1 week! Not too shabby to start... So next week I should be back to my weight before I left on my trip. I figured 2 weeks would rid it off of my body.

I worked out hard today, but then again I always do with Hostyle classes and one on one's

My routine for today was challenging as usual.

10 clean and press with a 40lb sandbag (drop right to floor each rep, very awkward)

20 ball slams (25 lb medicine ball, must press each over head, doesn't bounce very well)

20 step ups with load (used 2 half inner tubes filled with sand, 20 lb each, one on each shoulder)

I did 8 rounds of this!

TOTALS:

80 clean and presses

160 ball slams

160 killer step ups

Umm, I was toast, but to reach my next goal of 299lb, I will need to get more aggressive on my workouts, as I have lately.

FUNNY SIDE NOTE: During one of the step-up segments, we had a 5.0 earthquake, I honestly thought I was finally passing out! I was a little dizzy at the time and I really didn't know what was happening... I didn't STOP working out!

Tomorrow morning is powerwalk again.... I'll check back in after my benching routine on Friday!

Hostyle Conditioning - Monday Mayhem

Today I did a Hostyle Conditioning Class

I felt a little tired, but that feeling went away rather quickly.... It was replaced with panic and nausea... haha

Here is what I did, or at least tried to do!

TABADA ! (20 seconds of intense work, with 10 second break)

Horizontal Rows with TRX straps - 8 rounds

Weighted Squats (40 lb sandbag) - 8 rounds

Pushups with feet raised 14" off the ground (horrible) - 8 rounds

Turkish getups - 8 rounds

As if that wasn't enough, here is what came next...

60 seconds of PLANKS! (push up style)

60 seconds of box steps (carrying 2 20lb sandbags, farmer's walk style)

1 minute rest

120 ball slams to finish (with 25lb medicine ball)

I was toast, I sweat from places I didn't know existed on a body...

Bench Work - Strength

After my return from Vegas, I was wondering how my week 2 of my new benchpress routine was going to go.

I have been walking all week and did my first bootcamp on Wednesday, I was glad to be doing the strength moves again.

This is my bench routine from Friday June 18 2010.

Standard Bench workout

10 reps with BAR

10 Reps @ 95lb

4 reps @ 125lb

1 rep @ 155 - Very Clean

1 rep @ 165 - Clean again

1 rep @ 175 - Lost my left shoulder a little coming down, but "crushed" it, according to Curd.

Went for a new PR

1 rep @ 190 - I came down nice to my chest, came off the chest nicely, little help from Curd through the sticking point and I locked it out myself! Was close.... I will get it!

Once I was done that fun, I did...

2 arm Bent over DB rows

3 sets of 10 @ 40lbs

DB floor presses

3 sets of 15 @ 20lbs

Nice back and tri workout!

That was it!

Walking, Walking and more Walking :)

I have added morning walks to my routine. 2.05 km's to be exact 3-4 mornings a week, on top of the usual stuff I do. It is a great way to start my day, and I feel energized when I do these walks. I encourage everyone to get out there and start walking. Strolling with the kids doesn't count, walk with a purpose. I complete the 2.05 km run in 25 minutes. I am usually within 5-10 seconds of my time each day, consistent!

Get out there!

Hostyle Conditioning - one on one, back in the Saddle Part Deux!

Well Vegas was a hoot... So were the buffets! haha

Well I gained a nice tidy 10 lb's on my trip to Vegas, not surprised at all, well maybe at the fact I only gained 10....

I had fun, but now playtime is over. My goal is to squash the 10 lb's in the next 2 weeks and you know I will!

I have been power walking in the mornings and today was my first real workout in about 2 weeks, it was a challenging welcome back.

Here is what I did:

2 mins of box steps

30 Clean and Press (75lb Barbell)

4 mins of box steps

20 Clean and Press

8 mins of box steps

10 Clean and Press

This is it... 24 mins of solid work. The 8 minutes on the box was crazy! I was going and going, and still had 6 mins to go! Was demoralizing to be reminded of the time on that one! I felt like I had run a marathon after this routine, VERY happy to be back!

Next time you here from me I will be down some weight, I guarantee it!