2/16/16
Big interview today! So weird that I have no idea how this is going to play out. I suppose the best way to approach it is by assuming I’m in a stiff competition with another person on the team. I really need to spend time focusing on the why I want to be a Department Head. That will surely come up. I have the how down better.
I had a terrible sleep because Charlotte was up all night. I’ll have to hit the hay early tonight. Workout was surprisingly great though. Normally I’m pretty gassed without food/water, but I managed to hustle through it.
Workout
22 min run
3 x 500 row
3 x 10 dumb bell complex (row, raise and clean)
3 x 20 dumb bell swings
3 x 10 Romanian Sand bag lifts
3 x 20 double unders
3 x as many as possible in 2 mins heavy bag lift to box.
Tags: blog February 16, 2016 at 08:17AM Open in Evernote
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2/15/16
Went the metabolic method this morning. 2 x 10 min row - 30s hard 30s slower. I get really gassed with the heavy weights, but the row itself was totally manageable. I’d like to crank up the intensity, but feel like I might not be able to make the 10 minutes.
Big interview tomorrow regarding the head of department. I’m a little uncertain as to how it’s going to go down. It could be a very informal meeting or it could be a series of formal questions. I have no idea! Probably should have asked further…Anyway, I’ll do my best to be prepared.
I’ve been having massive problems with my digestive system these days. Im back on the no carb diet until I can get stabilized again.
Workout:
5 min warm up running
2 x 10 min row - 30s hard 30s slower.
3 x 10 80 lb thrusters.
3 x 10 35lb burpees
3 x 15 sled pushes
3 x 10 standing jumps
Tags: blog February 15, 2016 at 01:31PM Open in Evernote
2/12/16
Friday - Holiday - Yeah! Henry has a fever so he’ll stay home with him. There goes my personal day. Oh well, at least he naps. It’s freezing outside so there’s not a whole lot we can do anyway.
I’d like to do some yoga when he’s napping. Or heck even get some good old video game time in!
I’ve been really inspired by Seth Godin on Tim Ferris’ podcast. I really need to get into speaking, but according to him it’s not great because it isn’t lined up with his core competency. Perhaps writing a book would give me something to talk about? A good idea is to sit and generate a bunch of book ideas or business ideas in general.
Workout:
Yoga - hips and ankles
Roller work on the IT band and glutes
Stretches!
Tags: blog February 12, 2016 at 08:03AM Open in Evernote
2/11/16
Dragged my rear-end this morning. My run felt great and didn’t seem as long probably because I didn’t run the day before. Muscles were definitely achey and my mind was wandering. All signs point to being tired from the week’s workout. I pushed through as best as I could, but ended up bailing on my last set in favour of some boxing.
Heavy bag lifts were horrid. Couldn’t get the thing over my shoulder. Oh well, I guess the weekend seemed to close to be focused! I’ll have an opportunity to workout tomorrow and perhaps do some badly needed yoga.
I missed my appointment with the nutritionist yesterday. Not sure how that happened. It’s been rescheduled until next week. Can’t miss it!
My hands are hurting from the row yesterday. I really hope it’s an adaption thing and not a regular occurrence - it’s hard to type!
Goal for the day - Get something fun for dinner! It’s just the kids and me tonight.
Workout:
22 min run
2 x 500 row
8 mins heavy bag work
2 x 10 Romanian bag squat jumps
2 x 6 heavy bag lifts
2 x 15 double unders
2 x 10 sled pushes
2 x 10 single arm DB curl and press
Tags: blog February 11, 2016 at 08:01AM Open in Evernote
2/10/16
Tried the metabolic workout today with no running. Did 2 x 10 min 30 on 30 off of rowing. Found it to be somewhat intense. I probably was pacing myself too much and should have been more gassed at the end. I definitely didn’t feel as tired from the workout as I would have if running were involved. It will be interesting to see how this progresses. I’m really fascinated with travelling down the road of muscle vs endurance. I have no intention of becoming a bodybuilder, but just curious to see how much my body will change - for the better hopefully - if I keep the steady state cardio down and work on the intensity. I feel like intensity is more my game!
Weight:
160.7 lbs
13% bf*
This body fat measurement is odd. I definitely feel leaner than I did way back in December, but the scale tells me no. I guess the mirror is the best judge.
Workout:
2 x 10 min 30 on 30 off of rowing (1 before, 1 after weights)
4 x 12 120 lb squat
3 x 10 bar jumps
3 x 10 dips
3 x 10 35 lb DB push-up press
Tags: blog February 11, 2016 at 07:53AM Open in Evernote
2/9/16
Had a great workout this morning. Back was a little sore from Monday’s workout, but after a few minutes on the treadmill there were no ill effects.
I’ve been really researching the metabolic conditioning that is used in Crossfit. Basically it’s high intensity cardio instead of low steady state cardio. I have the capacity to do it with my rower and even sprints on the treadmill. I’m looking into this method because I’m finding the treadmill about boring. It’s becoming a bit of demotivator. A change up could keep me going and perhaps even be beneficial.
I’m going to start this tomorrow and do it for 1 month. I’ll be sure to record my weight tonight (cause I’ll be a little heavier hehe) and then again after 30 days.
Workout:
22 min run
3 x 500 row
3 x 12 sandbag squat thrust
3 x 10 BB curls
3 x 6 BB clean and press
3 x 10 weird Turkish getup holding a 10 lb weight and wearing my weight vest
Tags: blog February 09, 2016 at 03:09PM Open in Evernote
2/8/16
Monday…boo.
Good that it’s a couple of short weeks. It has honestly been a slog. My back still hurts so it will be interesting to see how it responds tonight. The good news is that I won’t need to do a ton of cardio and focus on weights. I’ll take a look to see if I can find some comparable exercises to the deadlift.
Stretch, stretch, stretch! Foam roll too!
Plan for tonight:
20 min light cardio
3 x 5 deadlift (2 45lbs)
3 x 12 tri pull down
3 x 10 pull-ups
Tags: blog February 08, 2016 at 10:31AM Open in Evernote
2/6/16
Charlotte was sick last night and didn’t get to sleep until after midnight. I was vomited on several times. Good fun indeed.
After a day off, my workout felt great. Back was very stiff when I woke-up, but suffered no ill effects. I’ve lost some mobility in my squat and seemed very off balance even when using plates under my heels.
Diet was kind of crap. Had a shake with raspberries then ate Thai take-out for dinner. The 7 beers later probably didn’t help either.
Workout:
22 min run
3 x 500 row
3 x 10 20lb DB Thrusters
3 x 10 Romanian bag front squat
3 x 10 bar jumps
3 x 20 push-ups
3 x 10 pull-ups
3 x 10 dips
3 x 1 min heavy bag movements
Tags: blog February 07, 2016 at 08:22AM Open in Evernote
2/5/16
Played hockey last night for a dude who I play with on Sunday’s. Wasn’t a great game - super hot. I should really look into finding a less warm undershirt. Maybe for the next few Sunday’s.
I slept ok. Got up a few times to pee including one just before 6 am. Didn’t really get back to sleep well.
Osteopath yesterday said I should vary my workouts. Man, why do I keep hearing this? I’m going to try it once my back is better. Go down to something like 3-4 days running 2 days weights with intense BURPEEs and see what happens. Maybe that will be my March challenge?
No workout today:
Going to rest!
Tags: blog February 05, 2016 at 08:08AM Open in Evernote
4/2/16
Decent workout this morning. Back was stiff after a nights sleep, but didn’t bother me during the run. I thought about just running longer, but it’s pretty boring. The burpees were very challenging, mostly because my back was stiff. Not much pain, but I was still hesitant to push it.
Need to investigate the clicking in my knee. Seems to be when I squat with weight. When I focus on my heels, it goes away. I’m guessing it’s because of poor form. I’ll be sure to ask the Osteopath today.
Workout:
22 min run
3 x 500 row
3 x 10 sandbag lifts
3 x 7-10 Romanian bag squat
3 x 10 pull-ups
3 x 20 double unders
3 x 20 pushups.
Tags: blog February 04, 2016 at 07:55AM Open in Evernote |
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