spring85sigma 
"I want to continue to make changes to my physique (gain muscle while maintaining low bodyfat). I want to look better at 46 than I do at 45 (Sept 3)."
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Archive for January, 2009
Tuesday, January 20th, 2009
In spite of being in front of the television, I managed to get most of my workout in. LOL!  I will definitely be making things up on tomorrow and Sunday. I did my chest workout, planche training, and abs superset. I slacked on the cardio. Here is what I did today:
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6 x 25 Push-ups*** (WG)*
6 x 25 Push-ups (CG)**
1 x 20 Half-Burpees
1 x 100 Reverse Crunch
1 x 100 Oblique Crunch
1 x 100 Crunch
1 x 100 Trunk Twisters
1 x 100 Side Bends
3 x 10 Hanging Leg Raises
Tuck Planche:
6 x 12 seconds
Pseudo Push-ups:
2 x 35
Cardio:
8 x 25 Jumping Jacks
8 x 25 Windmills
1 Mile Power Walk |
Posted in Training
Monday, January 19th, 2009
Completed my first full workout of week three of my six-week cycle. I worked arms and shoulders. Workouts continue to go well. Planche training resumes on tomorrow. Although cloudy, the temperatures here are much better than they were last week. I had a great three-mile run, completing it in 23:20.
I hope everyone is enjoying MLK Day and that my fellow Pittsburgh fans are happy with the outcome of yesterday’s game. NOT pretty, but they are going to the Super Bowl.
Have a great week of workouts everyone!
Here is what I did today:
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3 x 25 Concentration Curls
3 x 25 Triceps Kickbacks
3 x 25 Military Press
3 x 25 Shrugs
3 x 25 Lateral Dumbbell Raises
3 x 1.0 min. Static Curl
Cardio:
3 Mile Run
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Posted in Training
Sunday, January 18th, 2009
Today was supposed to be planche training. However, I added a few things simply because I feel the need to do a little more. This week the emphasis has to be on getting the diet back on track. Simply snacking too much due to boredom!  I was pleased to get in all of my workouts last week in spite of very cold weather and will continue to build on that momentum.
Have a great week everyone!
Here is what I did today:
1 Planche Training
Sunday, Tuesday-Friday
Tuck Planche:
6 x 12 seconds
Pseudo Push-ups:
2 x 35
Pushups:
1 x 50
Reverse Crunch:
1 x 50
Pull-ups:
1 x 10
Cardio:
1 Mile Power Walk
STRETCH
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Posted in Training
Friday, January 16th, 2009
I’m just writing this blog because I had to run some family errands almost immediately after I completed the workout. Family, however, is always a top priority.
Some weeks the gains are more psychological than physical. This has been one such week. This has been the coldest week I’ve experienced since leaving Syracuse. Syracuse, of course, was much colder, but I worked out and ran inside. I had about a one-half mile or more walk to the gym on campus, but knew the remainder of the time would be spent inside. This week I completed all of my workouts and completed ALL of my cardio outside in spite of the temperatures. Today, the temperatures hovered around 23, but I got my three mile run done in 24:10! These are the days that I think many of us workout for! I believe it is about determination and self-discipline. I don’t believe everyone understands that! I was told NOT to run today because it was too cold. Nevertheless, I got it done!
I worked back (which included pull-ups OUTSIDE on the bar I put up) and did planche training. I had a great workout. I hope everyone continues to persevere and have great workouts! Enjoy your weekends!
P.S. Happy Founders’ Day to my Lovely sisters of Zeta Phi Beta Sorority, Inc.
AND
GO STEELERS!
Here is what I did today:
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3 x 25 Dead Lifts
3 x 25 Push-up Rows
3 x 25 Bridge Push-ups
3 x 10 Pull-ups
Tuck Planche:
6 x 12 seconds
(With 2 minutes rest between)
Pseudo Push-ups:
2 x 35
(With 2 minutes rest between each set)
Cardio:
3 Mile Run
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Posted in Training
Thursday, January 15th, 2009
I had a great planche training and ab workout! I tried to time my workout so my cardio would occur during the warmest part of the day! LOL! However, the temperature fell during my entire cardio session! Nevertheless, I enjoyed the beautiful sunshine and am thankful for the ability to be able to move this old body around! 
Here is what I did today:
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(Circuit w/2 minutes rest)
3 x 25 Push-ups***
3 x (2 x 20)
Cross-Body Mountain Climbers
3 x 1.0 min-Side Plank
3 x (2 x 20) Spider Man Push-up
3 x 1.0 min Front Plank
3 x 1.0 min. Evacuations
3 x 25 Push-ups
Tuck Planche:
6 x 12 seconds
(With 2 minutes rest between)
Pseudo Push-ups:
2 x 35
(With 2 minutes rest between each set)
Cardio:
8 x 25 Jumping Jacks
8 x 25 Windmills
8 Agility Drills
8 x (2 x 40 yd) sprints
2 Mile run
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Posted in Training
Wednesday, January 14th, 2009
Today is a beautiful, sunny, cold day! I waited until the temperatures reached the upper 30s before doing my cardio ! I did planche training and legs and did my 3-mile interval for cardio. I did not get enough sleep last night so during the workout I felt sluggish. At my age, I realize the need for good rest and have been doing, overall, a great job. Other than that, the workout was completed without major incident.
Here is what I did today:
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3 x 25 Squats
3 x 25 Seated Calf raisers
3 x 25 Lunges
3 x 25 1-Leg Squats
3 x 25 1-Leg Calf raisers
Tuck Planche:
6 x 12 seconds
(With 2 minutes rest between)Pseudo Push-ups:
2 x 35
(With 2 minutes rest between each set)
Cardio:
3 Mile Interval/with weights
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Posted in Training
Tuesday, January 13th, 2009
My Goal is six months (June 30, 2009) 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 currently working the Tuck Planche position. I hold the position 6 times for 12 seconds each with two minutes rest between. I will not move to the Advanced Tuck Planche position until I’m able to hold the position for 60 seconds. It is also important that I’m able to maintain my arms in a straight position. The arm position has been gradually improving. Depending on my progress, I will work on this for the next two months and move on to the advanced Tuck planche position posted. I’m posting this because some of you may be stronger and further along than I am in training.
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
Advanced Tuck Planche
Once you feel comfortable with the tuck planche and are able to hold it for 60 seconds with correct hips and elbows, you can increase the difficulty of this exercise by progressing on to the Advanced Tuck Planche. The primary difference between the tuck and advanced tuck planche is the position of the back. Note that in the tuck planche the back is curved, while in the advanced tuck planche the back appears flat. While holding your hips shoulder high, try to extend your hips back behind you until your back is flat. This “flattening” will greatly increase the intensity of the tuck planche. In fact, I think you will be extremely surprised at how much harder such a small movement can make the tuck planche.Continue working this position, until you are once again able to hold the static for 60 seconds correctly in a single set with your back completely straight (“flat”).
Here is the Advanced Tuck Planche demonstrated:
Remember it’s the journey that is important! Keep at it! I’ve gain so much arm strength and definition since beginning this process! Any feedback and suggestions that you may have are always appreciated! Take care!
Posted in Training, Planche Push-Up Training, Exercise Demonstrations
Tuesday, January 13th, 2009
Today was a good workout! I did planche training, chest, and my abs superset (see posted workout). I feel that my chest is starting to show the results. I’ve also been gradually cracking down on my diet. This has resulted in the beginning of some fat loss in the pec area. I had forgotten that that one generally loses fat in the order that it is gained. For me, that means the chest is the LAST area. I’m also saving for some 40 pound dumbells. I need some weights that will challenge me in about 8-10 rep range.
Planche training continues to go well. I will be posting a blog demonstrating the advanced tuck planche for anyone who is interested. I’m holding the tuck planche for 6 sets of 12 seconds each and am very happy with the arm strength I’m gaining.
The abs are hanging in there in spite of less training! I did do an extra 2 hanging leg raises per set today. I think the main thing needed to clean up my abs is diet.
As far a cardio, I did interval training followed by a 2-mile run. I finally found my rhythm on the two mile run and was able to complete it AFTER all of the other cardio in 15:46. My goal is now 20 minutes for the 3 mile run and about 12:40 for the two mile run! Initially, I had set no goals for time, but was running for distance. I’m finding that I actually enjoy my running and will up the cardio in late spring or summer.
Here is what I did today:
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(SWISS BALL)
3 x 25 Chest Press
3 x 25 Pec Flys
3 x 25 Push-ups
1 x 100 Reverse Crunch
1 x 100 Side Crunch
1 x 100 Crunch
1 x 100 Russian Twists
3 x 12 Hanging Leg Raises
Tuck Planche:
6 x 12 seconds
(With 2 minutes rest between)
Pseudo Push-ups:
2 x 35
(With 2 minutes rest between each set)
Cardio:
8 x 25 Jumping Jacks
8 x 25 Windmills
8 Agility Drills
8 x (2 x 40 yd) sprints
2 Mile run
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Posted in Training
Monday, January 12th, 2009
First workout of the second week of my workout cycle went very well. I worked arms and shoulders. Planche training resumes on tomorrow. I had an excellent run today, completing the 3 mile run in another personal best time—23:15! Although not originally one of my goals, I want to see if I can bring it down to around 20 by spring!
I’m trying to decide when to put up new progress pictures. I’m not sure much has changed since the December pictures! I will aim for next Sunday.
I hope that the week got off to a great start for everyone!
Here’s what I did today:
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3 x 25 Hammer Curls
3 x 25 Overhead Triceps Extensions
3 x 25 Military Press
3 x 25 Upright Rows
3 x 25 Front Dumbbell Raises
3 x 10 min. Chin-ups
Cardio:
3 Mile Run
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Posted in Training
Sunday, January 11th, 2009
I was feeling ill this morning and did not do my workout until this afternoon. I made up my Friday’s back workout and did my planche push-up training. I increased holding the tuck planche from 10 to 12 seconds. It made a difference in terms of a "training effect." The arms are getting stronger and, therefore, straighter. I’m surprised at the gains in strength.
This week I have to work on my diet. It is not horrible—yet—but seems to be creeping back towards not being clean. I’ve got my salads, veggies, and lean meat ready for this week!
Everyone have a great week!
Here’s what I did today:
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Back
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| 6 x 25 Bent Over Rows
6 x 25 lower back raises
(SWISS BALL)
3 x 10 Pull-ups
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Tuck Planche:
6 x 12 seconds
(With 2 minutes rest between)
Pseudo Push-ups:
2 x 35
(With 2 minutes rest between each set)
Cardio:
1 Mile Power Walk
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Posted in Training
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