Andrew’s (Spring85sigma) BodyBlog

Today is about 42 degrees! With the windchill it feels like 32! But is a beautiful sunny day. I completed my ab first ab workout of my new cycle and did my planche training today. I added a few things to my cardio and interval workout (40 yd sprints, windmills). All in all it was a great workout! I’m finding my rhythm with the two mile run and was able to complete it in 16:10 today. It was an invigorating run. I didn’t think I would like running in the cold, but found it very enjoyable!

Here’s what I did today:

Today was the first full workout of my new cycle. It was enjoyable to perform some different exercises and experience the sensations. I worked arms and shoulders today. I had a great run and completed the three miles in 24:00 today which is one of the best times I’ve ever run.

Planche training resumes tomorrow. I will also be picking up the materials to put up my pull-up bar which will be up by the end of the week. So, I’m excited about the changes. I was even relatively pleased with my progress pictures, but continue to strive to make improvements. Let’s have a great workout week everyone!

Here’s what I did today:

My Goal is six months from now I will be able to perform at least five of these most difficult push-ups. Can a 44 year old do it? We’ll see! Hopefully some of you all will join me in the challenge. 

I am still working on the first position in the progression toward the planche-push-up. Although technically, I can hold the position for a minute and should move on, I want to feel stronger and more comfortable in holding the position. I will work on this for the next two weeks and move on to the position posted here, the tuck planche. I’m posting this because some of you may be stronger and further along than I am.

Excerpts from

“Building an Olympic Body through Bodyweight Conditioning”

By

Christopher Sommer
 
Emphasis and underlines are mine. For the complete article see:
http://www.dragondoor.com/articler/mode3/229

Tuck Planche

The main difference between the frog stand and the tuck planche is that now your weight will be entirely supported on your arms only. Once again begin in a full squat and place your hands next to your toes. Now, as in the frog stand, lean forward, taking all of your weight on your arms and shoulders alone. Do not use your knees on your elbows for assistance. Holding the knees tightly to the chest will make this exercise easier.At first you may only be able to briefly raise off the ground. Do not worry. Keep adding small sets together to reach your goal of 60 seconds total. Simply continue working the position, striving to lift your hips to shoulder high. With consistent practice it is possible to increase your strength in static positions relatively quickly.

Here is the Tuck Planche Demonstrated:

Keep at it. Part of the reward is in the journey. Take care!

Today begins the first day of my new workout cycle (see the first two weeks posted in my workout section). I decided to do one day of planche training per week without another workout to test my progress. I was stronger today and worked on making sure my hips were up and arms were straight in the frog stand position. I will do planche training again starting on Tuesday. I’m not unhappy with my progress as I realize that it will take weeks of training to make progress needed to do a planche push-up.

Here’s what I did today:

I discovered some new ab exercises that some of you may be interested in. Modify the reps and “hold” times to match your level of fitness. Let me know how they work for you.

The first 3 exercises are part of Craig Ballantyne’s abs oblique obliteration circuit. I added the fourth exercise.

1) Cross-Body Mountain Climber – 3 x 10 reps per side 2) Side Plank – 3 x 60 second hold per side3) Spiderman Pushup – 3 x 10 reps per side
4) Front Plank—3 x 60 second hold
 Here are detailed descriptions of how to do each exercise:

Cross-Body Mountain Climber
 

• Start in the top of the push-up position.
  
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your opposite elbow.
  
• Do not let your hips sag or hike up in the air. Keep your body in a straight line.
  
• Keep your abs braced and slowly return your leg to the start position.
  
• Alternate sides until you complete all of the required repetitions.
  
• Beginner Modification: Do the standard Mountain Climber bringing your knee straight ahead and do not try to cross your body with it.
  

Side Plank:

• Lie on a mat on your side.
  
• Support your bodyweight with your feet and on your elbow.
  
• Raise your body in a straight line so that your body hovers over the mat.
  
• Keep your back straight and your hips up. Hold your abs and entire core tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
  
• Hold this position for the recommended amount of time then SWITCH sides.
  
• Increase the duration of the hold each workout.
  
• Beginner Modification: Do the exercise from your knees. Hold for 10 seconds.
  

 Spiderman Push-up:

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• Keep your abs braced and body in a straight line from toes to shoulders.
  
• Place your hands on the floor slightly wider than shoulder-width apart.
  
• Slowly lower yourself down until you are an inch off the ground.
  
• As you lower yourself, slowly bring your knee up to your elbow, but keep your foot off the ground as you do so.
  
• Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position. Alternate sides until you complete all repetitions.
  
• Keep your body in a straight line at all times and try not to twist your hips.
  
• Intermediate Modification: If you can’t do all 8 Spiderman Pushups per side, do as many as you can and then finish the set with regular pushups.
  
• Beginner Modification: Do the Spiderman Pushup from a kneeling position, or just do regular Kneeling Pushups.
  

Front Plank:

• Place your elbows on the floor slightly shoulder-width apart.
  
• Raise yourself up on your elbows and toes and hold for the recommended period of time.
  
• Keep your abs braced and body in a straight line from toes to shoulders.
  
• Keep your butt down.

I hope these exercises help to sharpen our abs. Take care everyone! 

I completed my workout before the rain came today. This is the last workout of my sixth six-week cycle. I worked arms and back and did planche training. I think I have paid much more attention to form since joining Bodyspace and feel that my workouts are paying off again. The diet has improved tremendously. All of this will carry over into the next cycle. I’ve posted the first two weeks of workouts in the workout section of my page. I’m also going to post the new ab exercises that I will be using on Thursdays. They are radically different from any that I’ve ever used and should challenge me.

The planche training continues to go well, but is challenging. I found once I hit the 1 minute mark that it got tougher. Although the training outline I’m following says to move on once you can hold the frog stand for 1 minute, I would feel better being able to do it three times without struggling the last ten seconds. So, I’ve scheduled the same planche workout for the first two weeks of my new cycle to get stronger. Additionally, I’ve dedicated one day to doing this workout to see whether or not I’m simply fatigued from my workout and to determine if this is the problem. As I’ve mentioned earlier I feel increased strength in my shoulders and even my core. The training is definitely worth pursuing.

Nothing beats finishing a workout cycle. Thirty workouts in six weeks. It definitely builds a habit and desire to do more. I hope everyone will experience this satisfaction. Have a great weekend and even better workouts next week.

Progress pictures will be posted on Sunday. It’s too rainy to take any today. 

Here’s what I did today:

Today is the next to the last day in my six-week workout cycle. This is the sixth such cycle I’ve completed. That means I’ve worked out for 42 weeks. I’m pleased that I’ve been able to establish a routine and stick with it.  I also realize that I will have to do some things differently to get to the results that I want. During the last three weeks I’ve paid more attention to my diet and will expect this to pay off more during my next cycle.

In terms of today’s workout, I realized to a deeper degree why I and perhaps some of my colleagues on this site value working out. I find, especially during my runs that I’m able to solve quite a few problems or gain some new insight about myself and sometimes others. Today was such a day. It has been raining off and all day. Nevertheless, I made a promise to myself that I would run rain or shine, with the exception of severe thunderstorm or hurricane conditions. I finished my ab workout and planche training, and started doing my interval training. Afterward came the two mile run and it starts pouring. I was not discouraged, but began the run. My selection of Oleta Adams’ music was playing in my ear and I found a rhythm. The rain didn’t matter, but I was struck that two people pulled over to offer me a ride (country people are good folks). It dawned on me that exercising in the rain is foreign to them. But, five days a week I’m out there running. Some days are better than others, but I get it done. It occurred to me as I’ve been thinking over my "career" path that perhaps me and those of us who work out diligently are applying control in an area where we can apply control. Most of us probably work for agencies, companies, and/or people who control us. I gained insight into why, at times, I can be such a poor follower. I expect a lot from people, but have found that many would rather be mediocre (average). When I find that high standards are not kept, I often become irritated, bored, and generally dissatisfied. This soon leads to a parting of the ways between me and the employer. Working out is different. One can objectively assess where one is weak, make the necessary changes, and do the entire process again if necessary. Ever tried to change something on your job only to be stymied ("we’ve always done it this way" or "Do it MY way!")? It became clear, however, that for years I’ve built an impressive vita, thinking that it would get me the "good" job and it hasn’t. I’ve been put in plenty of situations where my abilities were "used" but underpaid and underappreciated. So, my mind has been changing about the world of work and myself. I need to create my place, with high standards. I believe that is why I’ve become attracted to Physical Training and have decided to pursue certification. I can combine the best of my counseling and psychotherapy skills with physical training. There is a direct correlation between work put in and results. People who see the value in the service are willing to pay for it, AND I am in charge of the quality of what I do! It is amazing what a run will clarify!

It would be interesting to hear from other people to see if they have had similar experiences or thoughts!

Here is what I did today:

Wednesdays are always busy. It is the day I take Grandma out to her doctors and shopping or whatever it is she wants to do. I got up and got my leg workout and planche training done early. I also was assigned a new kid to provide therapy. So, I was out ALL day and part of tonight. The workout went well. As I mentioned in earlier blogs, I’ve been really looking at my form on all exercises and making sure I get the most out of the exercises that I am performing. In my next workout cycle I will be adding new exercises. I will post the new workout this weekend for anyone who is curious. 

As far as planche training, I know that moving to the next level will require some serious work and improvement of my core strength (will be addressed in next workout cycle as well). I’ve decided to hold at the frog stand position for an additional week until I feel confident and strong enough to move to the next position. I want to be able to hold the position for 1 minute without struggling for the last 10 seconds. I hold the position, but feel I need to finish strong.

IN MY HASTE TO COMPLETE YESTERDAY’S POST, I FAILED TO SALUTE AND THANK ALL OF THE BRAVE MEN AND WOMEN WHO HAVE PLACED THEIR LIVES IN HARM’S WAY SO THAT WE CAN LIVE IN FREEDOM! THANK YOU AND HAPPY BELATED VETERAN’S DAY! 

Until tomorrow, take care!

Here is what I did:

Today’s workout went well. I worked my abs and did push-ups. I tried something new. I split the 100 push-ups back into 50 and did one set at the beginning and end of each of my three ab circuits, concentrating more on form. This felt different and I feel I benefitted more than just doing the straight 100. Other than that, the planche training continues. Once again, I held the frog-stand position 3 times for 1 minute. I realized, however, that the extra 15 seconds really make a difference and I want to feel totally strong in this position before progressing to the next position. So, I will probably work at the 1 minute level again for next week. I did increase the pseudo-push-ups by 5 for a total of 35. The interval training and two mile run went well today. All in all I enjoyed the workout and the beautiful, chilly, sunny day. Tomorrow we are due to have clouds. Everybody keep at it! Take care!

Time Management: Another Tool for Effective Behavior Change

At times we often feel overwhelmed. The world seems to go faster and faster and we seem to never “catch up.” Additionally, we don’t feel satisfied with the quality of our lives and feel that we “don’t have time for ourselves. Often when doing career and educational counseling, I have found that college students complain about the same things. College courses require students to master a large amount of material in a short period of time.  Students who are of non-traditional age (25 and over) have to manage college work, careers, and family. Often doing this effectively comes down to time management.
 
It is imperative that a time management plan is in place to help us gain a sense of control over our competing priorities. Often if we can write things down, they are no longer free to “rattle” about in our brains, causing worry and draining our emotional and physical energy. An honest look at how you spend your time often reveals a lot of “wasted” time. I recommend that anyone who seeks to change his or her life, particularly those who want to change or develop a habit or behavior take the time to develop a time management plan.  What follows is an exercise to help you develop a plan.
 
Here are some questions to think about.  Be as honest as you can about the time needed. Afterwards, try to objective analyze what is important and what is not in terms of how you spend your time.
 
Create a time management grid (In some of these blogs, I am attaching a copy of one I use with my students and clients. If one is not attached, e-mail me a spring85sigma@yahoo.com and I will send you a copy). Create space for “free time,” workout time, reading time, etc.
 
1.         What are the commitments outside of my home that I must fulfill?
 
2.         What are the commitments to family and friends that I must fulfill?
 
3.         How important is quality time with my family and friends? How much do I need?
 
4.         How important is my social life? Faith and religious life?
 
5.         Do I have any habits or hobbies that I like and need time for?
 
6.         How much travel time do I need between commitments?
 
7.         How much sleep do I need?
 
8.         How much time for exercise do I need?
 
9.         How much personal (quiet time) do I need?
 
10.       What can I get others to help me with that will save me time?
 
It is often easier to manage something if we break it down into parts.  Do this with a day.  There are, of course, 24 hours in a day.  This translates into 168 hours per week.  Develop a tentative schedule using a time management grid.  Some of the time blocks that could appear in your schedule are as follows:
 
1.         Work (and other required activities)
2.         Class and/or training time. (Schedule two hours of study time for every hour you are in class).
3.         Hobbies
4.         Sports/Workout
5.         Free time
6.         Shopping (e.g. grocery, pleasure)
7.         Reading time
8.         Entertainment
 
This becomes your “master” schedule. Realize that changes often have to be made for special events or circumstances.
 
Two other points:
 
1.         Don’t schedule activities during times that you know you aren’t going to complete them. It sets you up for failure. For example, I had college students who would schedule four hours of study time on Friday night. That, for MOST students, wasn’t going to happen.
 
2.         Do review your master schedule every week. Perhaps on a Sunday night and adjust it for special events that do not normally occur every week (e.g. an exam or paper due, a race or competition, a wedding).
 
If you can set goals and effectively manage your time, you are on your way to effective
behavior change.

Time Management Grid