Andrew’s (Spring85sigma) BodyBlog

I just finished my first full workout of the new cycle. It went well. The legs were a bit flat during my 3-mile run, but I managed to finish it in 24:57 (Not the best, but good considering the legs ). I worked shoulders and arms, paying special attention to my form.

Now, I’m off to work to pick up the kid I work with for some therapy.

Here is what I did today:

WORKOUT Cycle 9

Sunday, February 15, 2009, began my Ninth Six-Week Workout Cycle. As usual, I’ve done some tweaking to the workout. I continue to dedicate one day each to working chest and back. This helped both bodyparts! My abs have not suffered from only doing the superset of exercises on my chest day, so that stays. I’ve retained my ab workout on Thursdays. This includes a lot of static positions which have helped with my planche push-up training (I have descriptions of the ab exercises posted in my bodyblog). In order to improve my recovery, I decided to keep all reps and cardio the same with the exception of my planche training which I will change times and reps every two weeks. Otherwise the odd weeks are the same workout and the even weeks are the same workouts. I will concentrate on form and intensity during this cycle and prepare for purchasing 40 POUND dumbells for Cycle 10! Please note that all lifts are currently performed with 30 POUND DUMBELLS! I removed lunges on leg day (not that effective for me)I added 1 minute hanging bicep curls on the odd arm/shoulder workout days. I also added inclined push-ups, inclined side planks, to my ab workouts. Additionally, I will do an additional 100 push-ups Monday-Friday before bedtime.

Planche push-up training will be on Sunday, Tuesday-Wednesday, and Friday. This will also allow for better recovery. I will continue concentrating on mastering the tuck planche during this cycle by working up to 25 seconds by the end of this cycle.

My distance running is going to remain the same—Monday, Wednesdays (Interval 3 miles with weights), and Fridays I will run 3 miles. Tuesdays and Thursdays I will run 2 miles and do some interval and other type of work as noted in the workout.

To download the attached file, simply click on the link below. This will open another page. Right click on the name of the file (top line) and select "save target as" and designate where on your computer you want to save the document (e.g. desktop or "my documents"). If you are having trouble downloading the file let me know.

SIX-Week Workout-Cycle 9.doc

I spent most of the day doing paperwork for my job. I finally got around to my planche training this afternoon. One of the things that I must concentrate on is eating this week. During the past week I noticed that I have not been eating more than 2 meals on many days. So, I’m making an extra effort this week to get the food into my system.

I hope everyone had a great weekend.

Here is what I did today:

Today I completed the last workout of my workout cycle! Six weeks have gone by amazingly fast! One thing about this past cycle is that I ended up changing a lot of things. I added more push-ups, split my chest and back workout into two days, reduced ab workouts (hasn’t seemed to hurt), and added a 1 mile power walk on Sundays in addition to my planche training.

I will reduce the planche training to 4 days per week. I believe I need more rest because I’m doing more push-ups. I will also train chest on Fridays and Back on Tuesdays. Once again, this is a rest issue.

I also have to get better about eating. I’m finding that I’m just NOT eating enough. I eat pretty cleanly, but don’t have much of an appetite. I’m going to work on making sure I eat more food.

I’m happy because I’m now beginning to see changes in my chest and my back. I have to attribute this to push-ups and my pull-up bar.

Today I worked back, did planche training, and my 3 mile run. The 3 mile run by the way was great. After battling 45 mph winds yesterday to do 2 miles in 17:00  minutes, I did 3 miles today, with vastly improved conditions, in 23:09! All in all I had a very positive conclusion to this workout cycle.

I took a few "goofy" progress pics today.

Here is what I did today:

Finally getting around to writing my BodyBlog for today. Just finished up with working with my kid for the week. Of course ran some more errands today, but got the workout in early! But I am STILL tired! Didn’t eat well both of these days. I have to figure out some things to eat when I have to run around. Although I’ve tried to keep a tight rein on my time, there are those times when I have not choice but to do things for others because they are needed.

Anyway, a brother is not going to beat around the bush tonight ! Here is what I did today:

Today was my “typical” Wednesday. Last week I was having the car inspected and therefore, did not take Grandma out for her day. I also began providing therapy to a new kid today. So, I got up early this morning, got the planche training, leg workout, and the cardio in. Afterwards the day belonged to everyone else. Grandma had two doctors’ appointments today. She also had a shopping list for me to fill, and we ended up going to purchase fresh fish, to the pharmacist, and I had to pick up prescriptions for my aunt. After this I returned home to pick up my kid and spent 4 hours with him. So, to say the least, I’m tired. I didn’t eat that well today (A banana and peanut butter on whole wheat, 2 Hardees Chili Dogs-which I really love, a piece of cake and a tablespoon of ice cream). I will get back on track tomorrow. But, I guess it doesn’t hurt to have a bad diet day every once in a while !

Here’s what I did today:

Today I worked chest, did planche training, and did my ab superset. I’m still working on the next workout cycle and will post it when it’s completed. I’ve been looking at ways to be more efficient and intense. Many of the changes will be based on the "tweaks" I’ve made during this cycle. For example, putting back the push-ups was a great help for me and I will continue to do that. I also have to get more serious about stretching and have to find a way to do it systemically. My flexibility has increased, but I believe it could improve even more with a carefully thought-out and implemented plan.

For those of you trying to hang on to the New Year’s Resolutions, I would say sit down and revisit everything that you’ve done and do some tweaking to your workouts. Those things that are working, keep. Those things that are not revise or remove. Make sure you look at your goals and make sure that you have removed barriers to success. Manage your time wisely and KEEP MOVING!

Don’t give up!

Here’s is what I did today!

I’m entering into the last week of my workout cycle today! I worked arms and shoulders today and had a really great workout. I felt refreshed after having a great trip to Fredericksburg and spending time with my frat brothers. The brother we went to visit is on the mend and in very good spirits. We ate, drank, watched sports, and generally talked about everything. It was also good to know that both of them have begun to take their physical health physically and both have lost a great deal of weight. It was great reinforcement for me!

My runs are starting to get back on track. Today it took me about 2 miles to "find" my stride, but when I did, I ran the last mile much faster than the first 2 miles. I managed to complete the run in 24:05.

As an aside, although I never was a very BIG man, I’m finding that many of my clothes need altering. I took a few snaps in some "regular" clothes because it has been months since I’ve worn any. So, I actually am posting a few pics with clothes on! LOL

Anyway, I hope everyone is having a great start to the week! Let’s get those workouts in!

 MY BODYSPACE PAGE WENT OVER 1500 VISITORS THIS WEEKEND! I THANKS FOR VISITING MY PAGE EVERYONE! FEEL FREE TO SAY "HELLO" WHEN YOU STOP BY! 

Here is what I did today:

Good morning! This is a very brief blog. I, along with another frat brother, am going to Fredericksburg, Virginia to see another frat brother who had some rather serious surgery on his leg. He received the injury requiring surgery years ago while serving in Panama and it has progressed to the point where he had to have the surgery. He continues to serve, but will be off of his feet for a while. The three of us have been friends for well over 20 years through thick and thin, so it is important that we be there for each other. 

I got up this morning and did my basic planche training. The planche training didn’t go so well, probably still recovering from a slight stomach virus that I described earlier in the week. So, everyone have a great day!

Here is what I did today:

Tuck Planche:

6 x 15 seconds

(With 2 minutes rest between)   

 

Pseudo Push-ups:  

2 x 40

(With 2 minutes rest between)  

I receive a number of interesting health and fitness newsletters in my e-mail. Every so often I get some suggestions for intensifying the impact of some of the exercises that we tend to take for granted or, if we use them, have become less effective as our bodies have adjusted to the stress.

Mike Geary runs a website and publishes an e-zine, "TruthAboutAbs." His website is, of course,  www.TruthAboutAbs.com . In his February 6 e-zine, Mike shares the following tips for creating more challenging reps:

“Now for today’s tip on the unique style of repetitions for bodyweight exercises (this can be applied to any other exercises too):I’ve used this style of repetitions for pushups and pullups mostly, but can also be used for squats, etc.  It’s TOTALLY DIFFERENT from your typical style of repetitions.

 Perhaps, this will be of use to some of my BodySpace friends and fellow members.