My 3rd Workout is a Circuit

My third workout in this series is a circuit adapted from Men's Health that is 30 seconds of work/15 seconds of rest.  This is actually the hardest workout because I am doing similar moves as in the complexes and using the higher weights and each exercise will yield a different number of repetitions because of the timeframe:

• DB Straight Leg Dead Lift
• DB Plank Row
• DB Front Squat
• DB Push Press
• DB High Pull
• Cross Body Mountain Climber
• Split Squat (L/R)
• DB T-Pushup
• Reverse Lunge and Twist (L/R)
• DB Bent Row

I just wing the Tabata warm-up based on the exercises I will be doing in the circuit.  I will do this group of exercises for the next few weeks, ending on April 29th.  I will then take a week off for unloading as I am traveling to Ohio and won't have gym facilities and will be doing a bodyweight/tabata cardio strength training workout.  When I return from Ohio, I will start doing some of Robert Dos Remedios Power Training which includes some periodization.

Final Workout #6 for this Series-Timed Sets

Again, 40/20 work/rest for the following exercises:

• Plank Splits
• Plank Walk Up to Push Up
• Rotational Dumbbell Straight Leg Dead Lift
• Burpee
• Jump Squat
• No Tabata
• Cardio-final interval at level 12 for 10 rounds (60/60)-will begin 11 rounds next week and probably decrease rest to 45 seconds (if I can make it through).

Workout #5 Supersets-Last Time!

Staying with the Superset theme for this workout, I used the following exercises:

• Forward Lunge/Lat Pull Downs
• Bulgarian Split Squats/Push Ups
• Dumbbell Push Press/Cable Rows
• Tabata-Mt. Climbers
• Cardio-Level 12, 60/60 on stairclimber

I am doing morning and evening yoga - and some walking on the off-days.  I haven't developed my spring training for off-days yet so they are not officially structured.

Workout #4 Supersets

For the second week of workouts, I am using the other two from Men's Health (originally a 4-day workout but I modified it for my own purposes) plus my a timed set for the Spartacus Workout.  On Monday, I did the following workout (supersets, 3 sets, progression 10-8-6, increasing weights each set) + 1 finisher and then cardio intervals.

• Squat/Dumbbell Bent Row
• Deadlift/Barbell Push Press
• Inclined Push-Ups/Pull-Ups (gravitron)

Tabata: Plank Splits followed by 60/45 intervals at level 12 for 10 rounds.  I have been struggling with my weight of late and will be food journaling over the next weeks to figure out the issue before it gets out of hand.

Hybrid Workout #2

Since I don't have a complete video for my workout, I will feature exercises on my sidebar throughout the week.  Workout #2 follows:

Dynamic Warm-Up
Supersets in the same manner as my previous workout:

• Front Squat/Chin Up (assisted)
• Step-Up/Push-Up
• Barbell Push-Pull/Face Pull

Tabata Side Lateral Step
Same cardio but progressively doing shorter rest intervals
Static Stretching

High Intensity Interval Training

I told you in a previous post that I was doing my final intervals incorrectly.  They are supposed to be 60/60 work to rest, not 60/30 work to rest.  So, I don't think I was getting enough recovery time (especially with the pyramids at the end of the strength training sessions).  So, I have changed back to 60/60.  However, I try to keep my cardiovascular sessions short and intense.  Unfortunately, the high intensity interval training I am doing means I should be working up to 12 rounds of 60/60, meaning at least 25 minutes, meaning I may have to change my finishers or strength workout as I get past 15 minutes (which means in another week).  Luckily, that is when I will be changing programs again.  Another modification I will need to make next week is changing the alternating bench press to something that is more rehabilitative in nature.  My left shoulder cannot lift much more than 20 lbs and with a limited range of motion.  I realize this is a long-term issue and will need to continue to modify these moves--so, more rotator cuff exercises or specific exercises for pre-operative surgery.  Another item I noticed while doing burpees (or squat thrusts), my arms are really short and inhibit the movement.  So, I will either at a step (to allow for more room) or I will do a frog squat to shorten the leg of my bent knees.  It changes the emphasis but allows me to do the motion without injury to my hands.  One good thing is that fitness professionals are starting to realize certain movements do need to be modified so a larger group of folks can use them--turkish get up is a great example--and when I return to a kettlebell workout, you will see a number of variations on this particular movement.

New Circuit to Alternate with Kettlebell Workout

I have a digression circuit from Men's Health.  Do the circuit 4x, each time reducing the repetitions (12, 10, 8, 6) with the following exercises:

• Straight Leg Dead Lifts
• Thrusters
• Bent Row
• Squat Thrust

I also do a warm-up with dynamic stretches, rehab knew exercises and then follow this with an interval session on the stair master.  I am now doing 2x work to rest so I will start with 60 seconds work, 30 seconds rest and 6 rounds, progression up to 10 rounds.  I will alternate between this circuit and my super basic kettlebell workout.  I am extending my workout time to 45 seconds (from 30 seconds) and the rest time to 20 seconds.  We will see if I can still to the same weight or need to adjust. 

Different Tabata Instructor--Different Workout

The regular instructor was out of town so a replacement came and it makes a difference to the Tabata workout.  She had reasonable movements but was unsure some of the time and she fell back into the normal cadence of doing 8 repetitions versus going all out on each exercise.  That was ok with me as I was low energy but it wasn't the most energetic Tabata--here are the exercises:

• Squat Press
• Over the Top Bounce (Step)
• Rear Lunge (from Step)
• Mountain Climber
• Push Up Row
• Straddle Runs (on Step - out/out/up/up)
• Side Lunge and Bicep Curls
• Repeaters (step ups with toe touch and knee up)

I am going to try and modify some of my other workouts that were circuits and had at least 8 exercises and try to work a Tabata routine with those -- wish me luck!  If you want to try a similar idea like Tabata, check out the 30/30 workout on the sidebar video.

Build Your Own Tabata

I decided to develop my own Tabata routine based on the exercises I have done or have seen suggested.  Using my Gymboss, I set my intervals for 20/10 for eight rounds for each exercise.  Here is what I did:

• Speed Squat
• Plank Split (using step, plank formation then step out to each side)
• Split Jump (using small step)
• Jacknife/Roll Out (had to use Valslides)
• Bulgarian Split Squat - Dead Lift Variation using step
• Plank Walk Up
• Lateral Step (using step)
• Pilates Series (I do 4 different Pilate core exercises 2x each)
• Burpee

I tried to put in a big muscle exercise for cardio followed by a core exercise to allow for some rest.  It was a good workout but as I have mentioned before, it is easier to stay motivated with a class and instructor.  Additionally, I didn't have music which can be helpful as long as the beat is high.  If the beat is moderate it is too easy to match movement to the beat and lower the intensity of the routine.  I think I can tailor this to complement my normal routines and modify as I see fit.

Starting Advanced Barbell Complex This Week

Today I started my advanced dumbbell complex--used the same dumbbell warm-up then follow with this complex (6 repetitions each):

• Dumbbell Snatch
• Dumbbell Squat and Press
• Dumbbell Push Up and Row
• Dumbbell Burpbees

I then followed that with my glute and hamstring exercises to address my forward tilt (3 sets of 8, progression on weight):

• Single leg hip raise
• Swiss Ball Reverse hip raise
• Dead Lift
• Romanian Deadlift
• Back Extension
• Step Ups

Ended with intervals (after 5 minute warm-up) 30/90 for 10 rounds using levels 6/12 on the stairmaster and then some static stretching.  I hope I can manage Tabata tomorrow!

Tabata Tomorrow at Equinox

I still haven't got my scheduling together yet but I can give you a synopsis of my workouts--I am keeping with barbell complexes over the next 2 weeks (these are from Craig Ballantyne):

• Squat
• Push Press
• Front Squat
• High Pull
• Romanian Dead Lift
• Bent Row
• Dead Lift 

I am also doing exercises specifically for hamnstrings and glutes--just one of two workouts I will be alternating:

• Romanian Dead Lift (lots more weight)
• DB Split Squats
• Single Leg Romanian Dead Lift with barbell
• Back Extensions
• Rollouts

I am doing 2 sets of 8 repetitions but using pretty heavy weight.  Ending each workout with intervals right now I am starting a new round--30/60 on the stair master at 12/6 levels (if that means anything to you!) and will start with 8 rounds and increase to 10 rounds before moving on to 30/30.  Will be attending a Tabata training tomorrow so that I can start to formulate my own exercises and routines to use at home.  I am doing 3 committed days a week at the gym with cardio weight training, glute/hamstring work, interval training and stretching.  The other days I am picking up classes prior to work and or walk/running.  I have a work project to feature something of interest and will be doing something on Tabata, interval, or incorporating yoga into running workouts.  See ya!

Underground Athlete Workout

This past Saturday I went to the Underground Athlete for my workout--started with foam rollers followed by a dynamic warm-up, kettlebell swings and then moved on to a 8-station circuit at 10/20 second work to rest intervals.  I was familiar with all the exercises but had some trouble getting my footwork down on the lateral box step.  We did some front squats with kettlebells at Tabata intervals of 20/10 x 8.  I was pretty exhausted from that.  I like this kind of work out and certainly working with others is motivational; it was good to get instruction on some of my form with the Turkish getup, kettlebell swings, and split squats.  This feedback will help enhance my workouts and let me know I am on the right track in developing my own workout routines.  As you would expect, I will be starting a new round this week and will update all in a few days.

Interval Program for the Week

This week my interval program included the stair master at level 4 (recovery) and level 11 (work).  Intervals are 45 seconds/75 seconds with 2 minute warm-up and cool down.  My recovery HR is about 136, so I need to stay at this level for another week and try to bring that down to 130, then I will increase to 60 seconds/60 seconds.

Body Weight Circuit for Third Workout

For the final workout in this series, I will do a body weight circuit (3x) after doing my warm-up, dumbbell warm-up and dumbbell complex (see previous posts).

• Jumping Jacks (50)
• Split Lunge Jumps (10)
• Close grip push ups (30)
• Squats (50)
• Push up to Plank (10 each side)
• Bulgarian Split Squat (15 each side)
• Side Planks (30 seconds each side)
• Running in Place (50)

This doesn't seem like a difficult workout but the transitions are tough.  I changed my intervals to 30 seconds/90 seconds and increased the level to 12 (on the stair master) for 6 rounds with warm-up and cool-down totaling 15 minutes.  I haven't done my walk/run today due to rain but hope to fit it in later today followed by some stretching or yoga.

Modifications to Workout B

Similar to the changes made to Workout A, I have added another superset of 3 x 12

Superset3:  Step Ups/Seated Rows

I switched up my intervals and did them on the stair climber instead of the treadmill—what a killer.  Specificity of training at work!  I went back to the treadmill to finish out my final 8 rounds at under 8:00 minute mile and next week will start 30/30 at 7:45.  As I get faster, I may need to stay at different levels longer to acclimate and since I am rotating in the stair master it will take me longer to make progress.

Stage 3 Workout B

Similar to Workout A, Workout B emphasizes smaller muscles and more difficult movements.  All through the program it is mentioned that if you don’t do “exactly” what is written, they can’t predict your results—well, that would apply anyway as this is not being developed specifically for you.  So, I take some of this with a grain of salt and make adjustments while trying to stay with the concept of the workout.  So, without further delay—here is Workout B.  Same sets/reps/rest as Workout A (3/6/105 seconds)

Barbell Romanian Dead lift/ Bent-over row

Alternating sets:  Partial single-leg squat/Wide-grip lat pull down

Alternating sets:  Back Extension/YTWL

Alternating sets:  Swiss-ball crunch/Hip flexion/Lateral flexion

Prone Cobra:  90 seconds

I have changed my HIIT this week to a 30 second/90 second interval at a faster pace – 10:00 / 8:00; and will work up to the 60 second/ 120 second intervals for next week while I try to develop an increase fast speed/decrease recovery speed into my intervals.

Although I was doubtful I could weigh 110 lbs earlier this week, I believe I can reach this goal by the end of the year if I am more diligent.  Keep your fingers crossed for me!

 

Technorati Tags: Weight-loss,gain lean muscle

Stage 3 Begins!

I was worried I wouldn’t be able to start Stage 3 with the pulled stomach muscle—but the exercises actually helped.  Here is Workout A (all exercises 3 sets, 6 repetitions):

One-armed dumbbell snatch

Alternate sets: Dumbbell single-leg Romanian dead lift / Barbell bent-over row

Alternate sets: Dumbbell single-arm overhead squat/Dumbbell incline bench press

Alternate sets: Plank (90 seconds)/Reverse wood chop

I was very careful on the reverse wood chop and kept the weight low and the movement slow.  This is followed by a body matrix – 24 lunges, 12 lunges, 12 lunge jumps, 24 squat jumps – recovery time is 2x circuit time – then do the circuit again.  I follow this with my 15 minute HIIT – treadmill 3 minute warm-up then 1:2 intervals, 4 rounds alternating between 10 minute mile and 8:12 minute mile.  I hope to break 8 minutes in a few weeks.  On my alternating days, I am doing longer, less intense intervals on the stair climber for 30 minutes followed by the following body movements for Men’s Health Book of Exercises—Jumping Jacks, walking high knees, Lateral duck under, Inverted hamstring, lunge with side bend, cat/camel, push-up plus, floor Y raises, side-lying thoracic rotation, clamshells, and supine hip internal rotation.  When I got home, I did a 20 minute yoga session and plan to walk and stretch later today. 

Stage 2 Workout B

As I state in my podcast, I was ready for Stage 1 to end and move on to Stage 2. Workout B had more exercises that were "different" and so I had to wing it for starting weights. Here is Workout B:

Straight sets (2 x 10):
Wide-grip deadlift from box - 75 seconds rest
Superset 1 (2 x 10):
Bulgarian split squat
Underhand grip lat pulldown
Superset 2 (2 x 10)
Reverse lunge from box with forward reach
Dumbbell prone Cuban snatch
Triset 1 (2 x 10)
Swiss ball crunch
Reverse crunch
Lateral flexion

Each HIIT session is 15 minutes long; 3 minutes warm-up followed by 4 rounds of intervals (1 minute/2 minute). You increase the speed gradually -- I am currently doing a 8:30 mile/10:00 mile. I will be exploring other HIIT programs throughout the 7 or 8 stages of this particular workout. I know they are trying to make a point about cardio versus strength training and I can appreciate it but I would like to hit all my sessions hard in some fashion, so unless I start to see symptoms off overtraining, I will continue with my minor change.

Stage 2 Begins!

I successfully made it through Stage 1 (plus 2 bonus workouts) and a recovery week so it is time to move on to Stage 2.  The following is workout A; all are 2 sets of 10 repetitions with 75 seconds recovery, note alternating sets:

Front squat/push pull

Step Ups alternating with Dumbbell one-point row

Static lunge, rear foot elevated alternate with push-ups

Plank (60 second hold) alternating with Cable horizontal wood chop

For the exercises that were the same or similar to Stage 1, I used the weight from the 3 X 10 workouts as the starting weights here, knowing that there would be only 4 workouts (total of 8 for both workouts A and B).  This would ensure that I would be doing more weight by the end of Stage 2 for those exercises and/or higher volume (weight x reps x sets).

I have gone back to the original HIIT 15 minute program and will follow the progression outlined by Schuler/Cosgrove but will do the intervals after every workout rather alternating.  Next post, workout B.

Returning to Normal?

Well, the situation is finally getting back to normal but I am off my workout cycle. Not to worry, I did keep physically active by shoveling snow, riding an indoor bicycle, and doing some dumbbell strength training circuits. Luckily, I was scheduled for "recovery" week. Additionally, I did to the extra "bonus" workouts for Stage 1. This entailed doing the original exercises and weight for as many repetitions as possible (AMRAP). I could easily do 50 repetitions with my lower body exercises but it was a struggle to get that many out on my upper body. This indicates to me, I can go heavier at the outset with the lower body weights and keep the upper body weights the same for the next stage. I had to get back to the HIIT routine and I am doing that gradually to avoid injury. Still, I am able to do the required 15 minute program specified by Cosgrove and Schuler plus some! Still hovering at 115 lbs and now is the time to really start shaving off some calories if I want to lose weight--do I? I think I need to invest in a better heart monitor as well as a scale that measures body fat. I can't imagine that other measurements will change much, if my weight doesn't, but I will work with my hip-waist ratio or bmi to complement the scale. I will publishing my audiocast again starting this weekend.