And by he I mean me. If you recall my last post, everybody read my last post, right? I decided it was time to make a change to my workout. Call it boredom, call it wanting to create the ever elusive muscle confusion. Call it, Mike wanted to try something different even though what he was doing was working. Call it whatever you want. Anyhoo, I decided to do a HIT cycle (or 3) after my elliptical and abs. I'm doing the HIT cycle instead of my normal lifting. This is day 5, I've done 4 workouts. I have 2 workouts to go. So, what happens when you make a change like this? So far the results have been interesting. My quads hurt, extra squats, extra elliptical and jump rope. My calves are a little sore, see above. Abs are holding up pretty well considering this workout adds 75-100 extra crunches and kettleball swings to what I already do. My upper body feels great. Giving my shoulders a break seems to be helping. I think the last 2 of these workouts may be a challenge, a challenge I'm looking forward to. At the stage I'm at, a challenge is good. I'm not trying to get to lift more weight, I am trying to whittle my workouts down to an hour so I can't just keep adding reps. I'm thinking I might start adding the HIT cycle to my workout rotation twice a week. The nice thing about the HIT cycle is it is 33 more minutes of cardio. The reality is my whole workout is cardio at the moment. I'm anxious to see how my body reacts to the switch back to lifting next week.
On an unrelated note (nice segue, right?) who else is excited about the new fall tv season getting started next week? I've missed having new episodes of my favorite sitcoms. I watch, How I met Your Mother, Big Bang Theory, Community (thank you Megan and Zach) Cougar Town. I'm anxious to see the new William Shatner show, although I'm sure it will be rediculous. But mostly I can't wait to see The Middle and most of all Modern Family. Who's with me? Anybody, really? I'm alone on this? I'm not saying I'm a tv nerd or anything, but last week I watched 30 minutes about the CBS fall schedule. It brought back memories from the olden days when I was a boy and all of the networks did a fall preview. Speaking of the olden days, how did we survive with 4 channels? No VCR's let alone DVR's? It was clearly the dark ages. Having to watch shows when the network decided to air them? One tv in the house? Seriously? I'm not sure how I survived. Although I was one of the first kids I knew to have a tv in my bedroom. 13 inch black and white, rabbit ears, got 3 channels (ABC, NBC, PBS occasionally CBS) I warned you in the very first post that I might go off on a tangent. I think I've got it out of my system for now.
That's all for now.
I'll see you at the gym.
Monday, September 13, 2010
Thursday, September 9, 2010
Is it time for a change?
Well, is it? How long have you been doing the same workout? For the last week or so it has seemed like I'm in a rut. (just a side note, I wrote that last sentence 4 times, still don't like it)
I should probably explain that I am in a workout rut. I walk in, do 15 minutes on the elliptical, do one of my three workouts, do an ab workout, go home. Especially now that I'm trying not to put on any more bulk, I work, but don't really see changes in my body or weight. So, today I made a decision, for a week or so I'm going to make drastic changes to my routine. Instead of working 2 specific body parts per day I'm going to work my whole body every day. But wait, you can't work a muscle group every day, right? Right, however if you do a circuit, so that you are mostly doing cardio, you can get by with it in the short term. What I've decided to do is: 15 minutes on the elliptical, different ab workout each day then 3 circuits of a HIT cycle. HIT stands for High Intensity Training. I modify mine to make it a cardio circuit, here's how. The circuit I do, I'll go through the circuit a little further down, is set up so that you do two exercises, rest for two minutes, do the next 2. There are 5 sets of exercises and a set of abs at the end. I do the whole thing as a cardio circuit, the only rest I take is the time it takes to get from one station to the next. Then I rest for 2 minutes between circuits. Here is the circuit:
Squats 1set of 6 (I do sumo squats with a dumbbell)
1:00 jumprope
Front Squats 1 set of 6 (I do dumbbell squats)
1:00 run in place (I get on the elliptical, set it to 40 with max incline)
Bench press 1x8 (I do chest press machine)
Pushups 1 set of 10
Shoulder press 1 set of 8 ( I use the shoulder press machine)
1:00 elliptical (same as above)
Pullups 1 set of 10
Kettleball swings 1 set of 10
Bicycles 1 set 0f 25
Rest 2:00 do the whole thing 2 more times.
The circuit takes about 10 minutes, so it ends up being 30 minutes of cardio with 4 minutes of rest.
Works all of the core muscles. Great for quads, hamstrings, abs and back. The time flies when I do this workout. You could do this workout in place of your cardio or along with your cardio.
As Wesley Snipes said in White Men Can't Jump "I can go around the middle man or I can be the middle man. I'm offering full service here"
On a side note, who do you like in the NFL this week? What are the chances the Bears (my Bears) will get beat by the lowly, but improving Detroit Lions? I think the Bears could be in a fight to stay out of the basement in their division. I have lost faith in Lovie (really a football coach named Lovie?) I think new offensive coordinator/mad scientist Mike Martz wants Lovie's job. Nothing like dissension among the coaching staff to start the season off right.
That's all for now,
I'll see you at the gym.
I should probably explain that I am in a workout rut. I walk in, do 15 minutes on the elliptical, do one of my three workouts, do an ab workout, go home. Especially now that I'm trying not to put on any more bulk, I work, but don't really see changes in my body or weight. So, today I made a decision, for a week or so I'm going to make drastic changes to my routine. Instead of working 2 specific body parts per day I'm going to work my whole body every day. But wait, you can't work a muscle group every day, right? Right, however if you do a circuit, so that you are mostly doing cardio, you can get by with it in the short term. What I've decided to do is: 15 minutes on the elliptical, different ab workout each day then 3 circuits of a HIT cycle. HIT stands for High Intensity Training. I modify mine to make it a cardio circuit, here's how. The circuit I do, I'll go through the circuit a little further down, is set up so that you do two exercises, rest for two minutes, do the next 2. There are 5 sets of exercises and a set of abs at the end. I do the whole thing as a cardio circuit, the only rest I take is the time it takes to get from one station to the next. Then I rest for 2 minutes between circuits. Here is the circuit:
Squats 1set of 6 (I do sumo squats with a dumbbell)
1:00 jumprope
Front Squats 1 set of 6 (I do dumbbell squats)
1:00 run in place (I get on the elliptical, set it to 40 with max incline)
Bench press 1x8 (I do chest press machine)
Pushups 1 set of 10
Shoulder press 1 set of 8 ( I use the shoulder press machine)
1:00 elliptical (same as above)
Pullups 1 set of 10
Kettleball swings 1 set of 10
Bicycles 1 set 0f 25
Rest 2:00 do the whole thing 2 more times.
The circuit takes about 10 minutes, so it ends up being 30 minutes of cardio with 4 minutes of rest.
Works all of the core muscles. Great for quads, hamstrings, abs and back. The time flies when I do this workout. You could do this workout in place of your cardio or along with your cardio.
As Wesley Snipes said in White Men Can't Jump "I can go around the middle man or I can be the middle man. I'm offering full service here"
On a side note, who do you like in the NFL this week? What are the chances the Bears (my Bears) will get beat by the lowly, but improving Detroit Lions? I think the Bears could be in a fight to stay out of the basement in their division. I have lost faith in Lovie (really a football coach named Lovie?) I think new offensive coordinator/mad scientist Mike Martz wants Lovie's job. Nothing like dissension among the coaching staff to start the season off right.
That's all for now,
I'll see you at the gym.
Monday, September 6, 2010
Intensity
How hard should you work out? Good question. I hate to answer a question with a question, but....
what do you want to accomplish by working out? Are you trying to get in the best shape of your life? Are you trying to work out enough to allow you to eat a little more and not gain weight? Are you trying to work out enough to say you went to the gym, but aren't really worried about results?
Lots and lots of questions (and no answers so far) to one little question. So, how hard should you work out?
I'll start with me (don't I always?) Over the years I have worked out off and on. Until the last 18 months I had not had great results. Why? Because I didn't pay enough attention to my diet. Also, because I didn't work out with enough intensity. I didn't work out with any real purpose. I put in my time, was happy to say I worked out. That was enough. So what changed? I decided I wanted results.
So, what do you want from your workout? I see people at the gym, some of them are "regulars", but are still 25+ pounds over weight (not because they are too muscular) these people come in multiple times per week, go through a well thought out workout, and don't seem to get any stronger or lose any weight. Where do they go wrong? If they are trying to gain muscle and lose fat, their problem is likely the intensity of their workouts. When you do your cardio, is it difficult or do you "cruise". For example, on the elliptical I use I have the ability to input my weight, and can either run a program that's already set up, or I can create my own program. It would be easy to do my 15 minutes with minimal resistance, no incline and a moderate speed. I could say I did 15 minutes on the elliptical, but what did I accomplish? It would be the same as going for a 15 minute walk. You did something, but are you in better shape? Unless you are just starting to work out, it's not enough. Crank up the incline, add some resistance, stay in the 170-175 strides per minute. Get that heart rate up. Keep that heart rate up. The same applies when you are lifting. I know we've all been told "controlled movements, breathe" Breathing is important, safe movements are important, there is no reason that safe movements can't be explosive movements. Attack those weights, do all of your lifts with purpose. For example, when you do biceps curls, make sure that at the top of the lift you tighten (squeeze) your biceps. Be intentional with your movements. While I want you to attack your workout, remember that it's better to do the lift properly with less weight, than improperly with more weight. Remember that you should, should, should be tired and sweaty when you are done with your workout. Tired and sweaty. Tired and sweaty. Yes, you should be sweaty when you are done. If you're not at least a little sweaty, you probably didn't work hard enough.
And now how about some sports? Who saw the collapse of the Cardinals coming? I'd like to say I did, but I didn't. I thought the Cards were in pretty good shape, I knew the offense was a little light, but with the pitching they have, I thought they would be okay. But a funny thing has happened on the way to the playoffs. The hitting got worse, the defense fell apart and the pitching has only been so so. I'm trying to hang in there with them, but I think it's over. On the plus side, the USA team is looking pretty good in the FIBA basketball tournament in Istanbul. And on the great side (this ones for you Honey) yesterday was the last Sunday with no NFL until February 19th. Yes there will be some Bears updates.
And on the entertainment front, don't waste your money on Going the Distance possibly the worst movie I have ever seen.
That's all for now.
I'll see you at the gym.
what do you want to accomplish by working out? Are you trying to get in the best shape of your life? Are you trying to work out enough to allow you to eat a little more and not gain weight? Are you trying to work out enough to say you went to the gym, but aren't really worried about results?
Lots and lots of questions (and no answers so far) to one little question. So, how hard should you work out?
I'll start with me (don't I always?) Over the years I have worked out off and on. Until the last 18 months I had not had great results. Why? Because I didn't pay enough attention to my diet. Also, because I didn't work out with enough intensity. I didn't work out with any real purpose. I put in my time, was happy to say I worked out. That was enough. So what changed? I decided I wanted results.
So, what do you want from your workout? I see people at the gym, some of them are "regulars", but are still 25+ pounds over weight (not because they are too muscular) these people come in multiple times per week, go through a well thought out workout, and don't seem to get any stronger or lose any weight. Where do they go wrong? If they are trying to gain muscle and lose fat, their problem is likely the intensity of their workouts. When you do your cardio, is it difficult or do you "cruise". For example, on the elliptical I use I have the ability to input my weight, and can either run a program that's already set up, or I can create my own program. It would be easy to do my 15 minutes with minimal resistance, no incline and a moderate speed. I could say I did 15 minutes on the elliptical, but what did I accomplish? It would be the same as going for a 15 minute walk. You did something, but are you in better shape? Unless you are just starting to work out, it's not enough. Crank up the incline, add some resistance, stay in the 170-175 strides per minute. Get that heart rate up. Keep that heart rate up. The same applies when you are lifting. I know we've all been told "controlled movements, breathe" Breathing is important, safe movements are important, there is no reason that safe movements can't be explosive movements. Attack those weights, do all of your lifts with purpose. For example, when you do biceps curls, make sure that at the top of the lift you tighten (squeeze) your biceps. Be intentional with your movements. While I want you to attack your workout, remember that it's better to do the lift properly with less weight, than improperly with more weight. Remember that you should, should, should be tired and sweaty when you are done with your workout. Tired and sweaty. Tired and sweaty. Yes, you should be sweaty when you are done. If you're not at least a little sweaty, you probably didn't work hard enough.
And now how about some sports? Who saw the collapse of the Cardinals coming? I'd like to say I did, but I didn't. I thought the Cards were in pretty good shape, I knew the offense was a little light, but with the pitching they have, I thought they would be okay. But a funny thing has happened on the way to the playoffs. The hitting got worse, the defense fell apart and the pitching has only been so so. I'm trying to hang in there with them, but I think it's over. On the plus side, the USA team is looking pretty good in the FIBA basketball tournament in Istanbul. And on the great side (this ones for you Honey) yesterday was the last Sunday with no NFL until February 19th. Yes there will be some Bears updates.
And on the entertainment front, don't waste your money on Going the Distance possibly the worst movie I have ever seen.
That's all for now.
I'll see you at the gym.
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