Archive for August, 2008
Off to See “The Dark Knight” in IMAX, but were my results Batman-esque this week?
You can follow my daily updates here on Geek2Freak, and you can follow my overall weekly recaps every Sunday at FitBuff.com.
Also, for my daily updates from before this blog was born, check here: Personal Daily Workout Log (June 4, 2007 - July 17, 2008).
(I recommend perusing October 2007 and the following several weeks, as those [...]
More Cardiovascular Endurance Training Than I’ve Done in the Last 10 Years, Combined!
Today’s Workout Log
Speed Camp
Warm-up
3/4-mile jog from meeting spot to nearby school
Workout
Core Work Circuit (all exercises back-to-back-to-back for 4 straight minutes)
Leg lifts from push-up position (10 per side)
10 push-ups
10 Straight-Leg Lifts in a reverse pike position on butt
Dynamic Warm-up
40-yard high-knee walks
40-yard Toy Soldier walks
20-yard Pike walks
20-yard Roundhouse Hip Extensor walks
Stair Runs
10 laps up and down a [...]
Body Fat Burning While Watching “The Dark Knight” in IMAX!
Today’s Workout Log
Warm-up
30 minutes of dynamic stretching and soft-tissue work
Workout
SuperSet
One-Arm Dumbbell Presses - 35-pound Dumbbell - Sets: 6/6/6/6
Weighted Chin-ups - 7.5 pounds (hanging from dip belt) - Sets: 6/6/6
SuperSet
Push-ups - Bodyweight - Sets: 12/12/12
One-Arm Dumbbell Rows - 27.5-pound Dumbbell - Sets: 7/7/7
SuperSet
Standing External Rotations - 5-pound Dumbbells - Sets: 12/12/12
Side Bridge - Bodyweight - Sets: [...]
Magic Leg Strength After Yesterday’s Treadmill Sled of Dread
Today’s Workout Log
Warm-up
35 minutes of dynamic stretching and soft-tissue work
Workout
Front Squats - 115 pounds - Sets: 6/6/6/6 (2-minute rest between each)
Knee-Height Deadlifts from Rack - 155 pounds - Sets: 6/6/6 (2-minute rest between each)
Dumbbell Bulgarian Split Squats - 30-pound Dumbbells - Sets: 5/5/5 (90-second rest between each)
SuperSet (Do the two exercises back to back, rest [...]
Treadmill Workout Fatigues Leg Muscles Right Off the Bat!
Today’s Workout Log
Speed Camp
Warm-up
3 minutes of various jump-roping (two feet, alternating, one foot, etc.)
5 minutes of stretching
10 Oblique Side-Bends with Barbell
Workout
5 10-Second Treadmill Sled sprints (44 yards, 39y, 40y, 35y, 29y)
Hourglass Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
5 Fatigued 40-yard sprints (5.6 seconds, 5.5s, 5.4s, 5.3s, 5.7s)
5 5-yard sprints
5 10-yard sprints
4 40-yard runs (sprint 1st [...]
Incredible Bulk, Increasing Weight on Every Exercise
Today’s Workout Log
Warm-up
30 minutes of dynamic stretching and soft-tissue work
Workout
Bench Press - 155 pounds - Sets: 4/4/4/4 (2-minute rest between sets)
SuperSet (Do the two exercises back to back, rest 2 minutes, then repeat)
Neutral-Grip Incline Dumbbell Press - 30-pound Dumbbells - Sets: 9/9/9
Head-Supported Dumbbell Rows - 20-pound Dumbbells - Sets: 9/9/9/9
SuperSet (Do the two exercises back [...]
My Core Is Strengthening Quickly, 15 Hanging Leg Raises!
Today’s Workout Log
Warm-up
30 minutes of dynamic stretching and soft-tissue work
Workout
Box Squats - 115 pounds - Sets: 4/4/4/4 (2-minute rest between each)
Trap-Bar Speed Deadlifts - 145 pounds - Sets: 2/2/2/2/2/2/2/2 (1-minute rest between each)
Walking Lunges - 30-pound Dumbbells - Sets: 8/8/8 (2-minute rest between each)
SuperSet (Do the two exercises back to back, rest 60 seconds, then [...]
I’ve Converted to the Obsessive Food-Measuring, Does It Show?
Yep, I’m the guy with the food scale on the counter now, and here’s my thoughts…
For the updated stats, measurements, and progress pics, check out my Weekly Recap over at FitBuff.com.
Check out THIS workload, Not Bad for 60 Minutes!
Today’s Workout Log
Speed Camp
Warm-up
10 minutes of dynamic stretching interspersed with 40-yard “there and back” jogs
Workout
Relay 1
10-yard run to cone 1, 10-yard run backward back to starting line
10-yard wheelbarrow with partner, then 10-yard wheelbarrow backward back to starting line, then switch positions and repeat
Inter-relay Work
10 Pushups
Relay 2
10-yard wheelbarrow with partner up and back (both forward), then [...]
“Maximum Strength” Week 1 Complete and Loving Every Minute of It!
Today’s Workout Log
Warm-up
30 minutes of dynamic stretching and soft-tissue work
Workout
SuperSet
One-Arm Dumbbell Presses - 25-pound Dumbbell - Sets: 6/6/6/6
Weighted Chin-ups - 5 pounds (hanging from dip belt) - Sets: 6/6/6/6
SuperSet
Push-ups - Bodyweight - Sets: 10/10/10
One-Arm Dumbbell Rows - 25-pound Dumbbell - Sets: 8/8/8
SuperSet
Standing External Rotations - 2.5-pound Dumbbells - Sets: 12/12/12
Side Bridge - Bodyweight - Sets: [...]
