December 6, 2016

TUESDAY, 4AM

WARMUP – Turkish Get-up – 24kg x 3 reps each side

SQUAT
205 x 5 reps x 2 sets

DEAD LIFT
245 x 5 reps x 2 sets

HIP THRUST
245 x 5 reps x 2 sets

OVER HEAD PRESS (Behind head)
45 lb bar x 10 reps x 3 sets

KETTLE BELL SNATCH (24 Kg)
35 reps

PUSH UPS
40 reps

NOTE:
AM Body Weight – 180 lbs

December 31, 2010

2010 REVIEW

Track goals: Unrealized
Strength:  Improved cardio and endurance, diminished optimal strength in most lifts.
Flexibility:  No significant changes
Injuries:  Herniated disc, chronic injuries to left shoulder/elbow.  Right thumb.
Body Composition:  Improved from 13% to 9% body fat
Summary: Progress slowed by work stress (multiple layoffs, new jobs) and injuries. Currently, injuries are resolving – primarily due to a deliberate effort to start with body weight and train with less intensity and volume.

2011 GOALS

Train – average 3-4 x per week
Sprint speed: 60 meters < 8 secs by March
Strength: Increase optimal strength: Deadlift, Squat, Presses, Weighted Pullup
Body Composition: Maintain 10% body fat
Avoid injury: Limit changes in training (introduce 1 variable at a time).  Realize training is not a competition, it is preparation for competition.   Attend to recovery.

Body Composition Update

HYDROSTATIC BODY FAT TESTS

Personal Data:

Male: 49
DOB: 7/30/60
Height: 67″

January 16, 2010

Weight: 170
Body Fat Percentage: 13.4%
Lean Body Weight: 147.25
Fat Weight: 22.8

SUMMARY
I weighed in at 175 in late November, so this was about what I expected.   I estimate I was at 15% – 6 weeks ago.    The loss of lean weight since previous tests is probably due to slow conditioning runs between Aug-November.  My goal is to re-gain 3-5 lbs of muscle and drop 8-10 lbs of fat by the end of 2010.    In 3 months I should be close to 10%.

May 31, 2008

Weight: 164
Body Fat Percentage: 8.9%
Lean Body Weight: 149.4
Fat Weight: 14.6

November 16, 2007

Weight: 164
Body Fat Percentage: 9.9%
Lean Body Weight: 147.85
Fat Weight: 16.15

August 16, 2007

Weight: 168lbs
Body Fat Percentage: 11.1%
Lean Body Weight: 149.35
Fat Weight: 18.65lbs

June 25, 2007

Weight: 163lbs
Body Fat Percentage: 11.8%
Lean Body Weight: 143.85lbs
Fat: 19.15lbs

February 7, 2007

Weight: 174.5
Body Fat Percentage: 15.5%
Lean Body Weight: 147.5
Fat: 27.0lbs

December 25, 2009 – Annual Review & Goals

2009 REVIEW

  • Track goals: completely unrealized; chronic injuries from January – August
  • Strength: Improved dead lift strength; reduced strength in most other areas
  • Flexibility: Improved hip, shoulder, feet, ankle
  • Conditioning: Overall conditioning was degraded – lack of training volume and frequency; regained some conditioning between November and December

2010 GOALS

Regain speed performance level of 2008

  • Avoid injury
  • Train an average 3-4 x per week
  • Achieve one or more All-American Standards – age group

Olympic Lift Competion

  • Continue Progress – technique & strength
  • Competition – Fall 2010

Body Composition

  • Reduce body fat from 12% to 8%
  • Reduce fat weight by about 8-10lbs


9.14.9

WORKOUT DESCRIPTION: Sunday; 9:30AM; Conditioning – Week 11

WARMUP: 1 mile walk; 20 minutes dynamic mobility drills

RUN
5 Kilometers – @ 27min

1 mile walk

SNATCH
5 x 95
5 x 135

CLEAN & JERK
3 sets of 2 x 135 (jerk every other rep)

OVERHEAD SQUAT
95 x 5

FRONT SQUAT
135 x 5

BENCH PRESS
225 x 4
225 x 4

TURKISH GETUP
95lb bar x 1/2 (left side up/down)

MIDTORSO/ABS
5 x 20 reverse crunch
10 reps ab wheel
1 min plank

 

8.17.09

WORKOUT DESCRIPTION: Sunday; 9:30AM; Conditioning – Week 7;

WARMUP: 1 mile walk; 20 minutes dynamic mobility drills;

CONDITIONING/TRACK DRILLS
20 Jumping Jacks, 25 Burpees
2 sets x 20- deep squat; lunges – 10 meters ; run – 20 meters
2 sets x 10 – speed squat; backward lunges – 10 meters; run – 20 meters
2 sets x 10 – jump squat; run – 20 meters
2 min recovery
2 sets x 50 meters – drills (Marching; Clawing; High Knees) walk back to start
2 min recovery

RUN
16min 13 secs (8 x 400 meters – non stop)

5 min recovery

4 x 100 meters @ 60%

1 mile walk

 

11.21.8

Everlast

WORKOUT DESCRIPTION:  11/21/08; Friday, 9:30AM;  GENERAL CONDITIONING

MOBILITY DRILLS:  Foam Roller, Walking Dynamic Stretches, Lunges (Forward/Reverse)

COMBINATION – 4 sets
Deadlift – 1 x 325lb (conventional)
Dips x 5 (44 lb weight)
Pullup x 4 (44lb weight)
Turkish Getup x 1 (up/down each side) 80lb dumbell
(No rest between exercises; 5 Min recovery each set)

MID TORSO/SPINE
Isometric holds – 1 set abs, 1 set obliques
Squat with 45lb plate extended to arms length x 10
Slosh pipe @ 45lb – lunges forward and reverse

MOBILITY
Cable Device, seated, standing rows.

 

Deadlift Personal Best

WORKOUT DESCRIPTION: DEADLIFT 1RM; 7:00PM.

MOBILITY DRILLS

DEADLIFT (1RM:  5 min recovery between sets)
400 x 1 (Conventional)
405 x 1 (Conventional)

WEIGHTED PULLUP
70LB X 3

SPINE/TORSO
Oblique isometric twists

SUMMARY
My last attempt at 400lb was September of last year, and I strained my psoas failing to get it above my shins. Today, 400 was a “warm up” lift. Both reps came off the floor fast, slowed briefly then shot up. Raw lifts – barefoot with some chalk.  At 167lbs a 405lb dead is 2.42 x body weight. My 1RM is probably 410-415. I began active recovery last night – iced my back and lower body and did some mobility work.

Art, Intrinsic Motivation, and Fatherhood

 

My daughter is home from her first semester from college.   Her current lifestyle isn’t as active as it was (former competitive cheerleader) and she asked for some assistance.  I’ve set up a workout and nutrition plan for her while she’s home and when she returns to school.    It includes non-stop combinations that don’t require alot of equipment, include:  TGUs, Windmills, Deadlifts, Pushups, Sprints.

I also took some time to discuss  some of my ideas on fitness and health:

PHILOSOPHY

Keys to remember

  • If someone gave you a priceless piece of art – what would you do to preserve and insure it?   Your body is a piece of priceless art that was given to you.  Look for the beauty within and upon yourself as much as you do in the objects you see around you (nature, museums, actors, entertainment, Tiffany earrings, etc). You only get one body in this lifetime – you are its curator;
  • The current standard in our society of “normal” is: obese, self-indulgent, wasteful and inactive.  Avoid normalcy;
  • No one else will truly appreciate or support the work (sacrifice, time and effort) you put in to maintain your fitness, health and beauty – but the rewards are immeasurable and lasting.
  • If one can achieve a high degree of intrinsic motivation in any activity – things begin to unfold naturally and what might seem like work becomes play and the difficult becomes effortless.

Workout Summary – Monday 11:00AM
Body Weight Pushups (5min rest per set)
60
45
40