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February fitness skills
- Thread starter koyote
- Start date
- Joined
- May 1, 2009
- Messages
- 611
6 feet, 167 lbs, 32 inch on the gut 
5'11'' 191lbs, 35,5".
Primary goals for February:
-Balance out shoulder endurance. I tested my shoulder endurance with krusifix hold on Saturday. Left shoulder has exactly half the strength endurance of the right one.
-Pushups from a comfortable max set of 20reps to ~50reps in 60secs. Pulling strength should follow accordingly.
-Squat work sets to 130kg from Saturday's 115kg.
-Maintain weight, or slightly drop it.
Methods to achieve this:
-Two (three) full body weight training WO's per week
A) Squats sets of 5
Heavy db horizontal pressing sets of 3-8
Heavy vertical pulling sets of 5-8
Accessory work, legs and torso. What I feel like.
Core work
B) AM
Dynamic box squats sets of 3
Heavy vertical pressing sets of 3-8
Heavy horizontal pulling sets of 3-8
Good morning sets of 15
PM
Interval rowing 500m's supersetted with accessory work (legs and torso. What I feel like) and core work
-Karate 2 times per week, of which one I teach.
-Grease the groove pushups and shoulder rehab on most days of the week.
-maybe one aerobic session. 20-30mins exercise bike if I feel like it.
I need to put some time on working on my masters thesis so the workouts need to be kept quick.
Primary goals for February:
-Balance out shoulder endurance. I tested my shoulder endurance with krusifix hold on Saturday. Left shoulder has exactly half the strength endurance of the right one.
-Pushups from a comfortable max set of 20reps to ~50reps in 60secs. Pulling strength should follow accordingly.
-Squat work sets to 130kg from Saturday's 115kg.
-Maintain weight, or slightly drop it.
Methods to achieve this:
-Two (three) full body weight training WO's per week
A) Squats sets of 5
Heavy db horizontal pressing sets of 3-8
Heavy vertical pulling sets of 5-8
Accessory work, legs and torso. What I feel like.
Core work
B) AM
Dynamic box squats sets of 3
Heavy vertical pressing sets of 3-8
Heavy horizontal pulling sets of 3-8
Good morning sets of 15
PM
Interval rowing 500m's supersetted with accessory work (legs and torso. What I feel like) and core work
-Karate 2 times per week, of which one I teach.
-Grease the groove pushups and shoulder rehab on most days of the week.
-maybe one aerobic session. 20-30mins exercise bike if I feel like it.
I need to put some time on working on my masters thesis so the workouts need to be kept quick.
Last edited:
- Joined
- Feb 3, 2009
- Messages
- 727
5'11", 192lbs, 35" gut, feeling pretty darn good. Now I'm looking to find some one to teach me how to gain a little strength, increase my flexibility and endurance. I'm taking a different path than weight training, I can't run or rather I haven't been able to since that 6 story spill I took back in the 70s, maybe I can work towards that as a goal too.
If I was 100% and not so danged banged up I would take the path many of you have, my situation is different, most people don't know that I have broken so many bones and joints over the years, I get around pretty good for a guy who never took it easy on himself, I never been one to avoid life rather in my own ill advise I have just jumped right in and banged away at it.
When St. Peter greats me at the gate he'll probably wince a little
If I was 100% and not so danged banged up I would take the path many of you have, my situation is different, most people don't know that I have broken so many bones and joints over the years, I get around pretty good for a guy who never took it easy on himself, I never been one to avoid life rather in my own ill advise I have just jumped right in and banged away at it.
When St. Peter greats me at the gate he'll probably wince a little
Jan.1st, 270.8 lbs
Feb.1st, 272.6 lbs
Goals for February, improve consistency in diet and exercise. Add short bursts of exercise before meals, add some kind of stretching. Reduce pop intake. Anticipate vacation 12th-25th, pre commit to some kind of exercise for that climate/ environment. Announce to family not to push food at me. ( I go home for this vacation.) Write down specific exercises, keep track of progress.
Bringing weights are impractical for me. Someone wrote about hacky sacks, so I picked one up, and will figure out how to use it . I also have a jump rope, and there are 25 pound bags of lead at work. Usually stairs are in the hotels I stay at, some indoors, some outdoors. I am looking around seeing what can be used to build a consistent program in a chaotic lifestyle.
Feb.1st, 272.6 lbs
Goals for February, improve consistency in diet and exercise. Add short bursts of exercise before meals, add some kind of stretching. Reduce pop intake. Anticipate vacation 12th-25th, pre commit to some kind of exercise for that climate/ environment. Announce to family not to push food at me. ( I go home for this vacation.) Write down specific exercises, keep track of progress.
Bringing weights are impractical for me. Someone wrote about hacky sacks, so I picked one up, and will figure out how to use it . I also have a jump rope, and there are 25 pound bags of lead at work. Usually stairs are in the hotels I stay at, some indoors, some outdoors. I am looking around seeing what can be used to build a consistent program in a chaotic lifestyle.
Jan 1st: 213 lbs.
Feb 2nd: 200 lbs.
I gained about 15 lbs from the beginning of December to January. Holiday feasting was too much to resist. I didn't work out for the entire month of December besides a few hikes.
Started doing Crossfit again on M, W, F and doing runs and swims on T, TR, Sat.
Need to be strict on my eating again. Got into the mentality that since I am working out so much I should be able to eat whatever I want see gains. Well I am not seeing the gains I want to see which means I need to step up and eat cleaner.
Feb 2nd: 200 lbs.
I gained about 15 lbs from the beginning of December to January. Holiday feasting was too much to resist. I didn't work out for the entire month of December besides a few hikes.
Started doing Crossfit again on M, W, F and doing runs and swims on T, TR, Sat.
Need to be strict on my eating again. Got into the mentality that since I am working out so much I should be able to eat whatever I want see gains. Well I am not seeing the gains I want to see which means I need to step up and eat cleaner.
Those things are a killer! I remember using some in Crossfit for the first time, and when I woke up the next morning I was like ah crap, how is my back so sore?
- Joined
- Feb 7, 2005
- Messages
- 1,086
Hey Folks,
I'm not going to inundate these monthly threads with every workout in detail like before. So,
Month of February Goal:
Weight: To loose 5lbs
Run: Increase distance to 4 miles, walk, run 1.5 miles
Week 1 Goal: To successfully transition to morning runs and workouts.
Week 2 Goal: To make my cardio and core routine better
Week 3 & 4 Goals: To carry on.
Plan:
Transitioning to a morning routine so I can actually sleep at night is a necessity. I failed to wake up yesterday; but, I did wake up this morning and do my leg workout. It went well. All I have to do now is wake up 4 more times.
Increasing my initial run distance by .25 to .5 miles per week. That's pretty simple.
I did a little cardio and core routine this evening after work. I just plan on adding to it until I get 3/4-1 hour. I'm at 30 minutes right now.
I think adding the extra cardio will get me to my -5lbs and possibly more by the end of the month. I just wanted a conservative goal to focus on.
I'm not going to inundate these monthly threads with every workout in detail like before. So,
Month of February Goal:
Weight: To loose 5lbs
Run: Increase distance to 4 miles, walk, run 1.5 miles
Week 1 Goal: To successfully transition to morning runs and workouts.
Week 2 Goal: To make my cardio and core routine better
Week 3 & 4 Goals: To carry on.
Plan:
Transitioning to a morning routine so I can actually sleep at night is a necessity. I failed to wake up yesterday; but, I did wake up this morning and do my leg workout. It went well. All I have to do now is wake up 4 more times.
Increasing my initial run distance by .25 to .5 miles per week. That's pretty simple.
I did a little cardio and core routine this evening after work. I just plan on adding to it until I get 3/4-1 hour. I'm at 30 minutes right now.
I think adding the extra cardio will get me to my -5lbs and possibly more by the end of the month. I just wanted a conservative goal to focus on.
- Joined
- Feb 7, 2005
- Messages
- 1,086
Oh, I did want to add this additional goal: To work on deeper squats, and possibly...the dreaded lunge
. I say dreaded lunge because my knee has never liked that exercise, but maybe I just need to practice.
After my 3 sets of squats, which I use a bench to judge how far down to go, I did a single set of low weight deeper squats. They felt pretty good.
. I say dreaded lunge because my knee has never liked that exercise, but maybe I just need to practice.After my 3 sets of squats, which I use a bench to judge how far down to go, I did a single set of low weight deeper squats. They felt pretty good.
- Joined
- Mar 22, 2006
- Messages
- 5,944
Funny as thes have progressed ive competed a full cycle and am back to work out 1
I do a 3 day split a week for this month
day 1: 30 min Running
25 pullups
50 walking lunges with dumbells
70 pushups
50 reverse crunches
50 dips
50 35 lb kettle bell swings
25 reverse pushups
Day 2
30 min running
Pullups plus 30 lbs 3 sets of 10
Static lunges plus 90 lbs 3 of 10
Dumbell chest press 90 lbs each 3 of 10
hanging leg raise 3 of 15
dumbell curl an press 35 each hand 3 of 10
Day 3 90 min intermediate yoga
MMA on the off day 2x a week
I do a 3 day split a week for this month
day 1: 30 min Running
25 pullups
50 walking lunges with dumbells
70 pushups
50 reverse crunches
50 dips
50 35 lb kettle bell swings
25 reverse pushups
Day 2
30 min running
Pullups plus 30 lbs 3 sets of 10
Static lunges plus 90 lbs 3 of 10
Dumbell chest press 90 lbs each 3 of 10
hanging leg raise 3 of 15
dumbell curl an press 35 each hand 3 of 10
Day 3 90 min intermediate yoga
MMA on the off day 2x a week
Oh, I did want to add this additional goal: To work on deeper squats, and possibly...the dreaded lunge
How are you doing the lunge, stepping out, stepping back, stationary? Long or short stance? Where do you have weight on the front foot, ball of the foot, in the middle, the heel?
Well done. Ass to grass is good.
- Joined
- Feb 7, 2005
- Messages
- 1,086
I wanted to post this here because I think it will benefit some of us.
Review: Nike Switchback running shorts
The short has a 7" inseam, so it's not the Richard Simmons shorts that expose your balls when you bend over to stretch. The short comes in black, navy blue, and gray. There are 4 pockets, the typical inner key pocket, to side pockets, and a rear pocket that'll fit a cell phone or mp3 player, etc. The short has the crepe liner that all running shorts have. Nike running shorts always seem to run large, so I'm wearing a small. The construction is great, and the fabric looks more durable, for trail running, etc.
The best part about the Switchback shorts is the price. Check nike.com to see the current super cheap price.
You can't have too many running shorts; but, $40-50 shorts is F-ING retarded! I have a $48 pair of Brooks shorts that have some nice features; but, the Nike Switchback shorts have the same features at less than 1/3 of the price.
Review: Nike Switchback running shorts
The short has a 7" inseam, so it's not the Richard Simmons shorts that expose your balls when you bend over to stretch. The short comes in black, navy blue, and gray. There are 4 pockets, the typical inner key pocket, to side pockets, and a rear pocket that'll fit a cell phone or mp3 player, etc. The short has the crepe liner that all running shorts have. Nike running shorts always seem to run large, so I'm wearing a small. The construction is great, and the fabric looks more durable, for trail running, etc.
The best part about the Switchback shorts is the price. Check nike.com to see the current super cheap price.
You can't have too many running shorts; but, $40-50 shorts is F-ING retarded! I have a $48 pair of Brooks shorts that have some nice features; but, the Nike Switchback shorts have the same features at less than 1/3 of the price.