Get Fit for theTrip

Working with Pulleys

2012-02-06T16:14:00.002-06:00

Today's approach was to do most of our upper body exercises with pulleys and a Swiss ball. If you do not have access to pulley machines you can use your exercise bands as seen in the above photo. And if you don't have a ball do the 1 legged Press as seen above. (be sure to alternate legs either in the middle of set or every other set.
Benifits of siting on the ball. #1 Balance, #2 utilizes more core #3 it doesn't take much resistance to overload thus #4 avoiding injury.
These are objectives of all our workouts.
2/6/12
Equipment needed:    Swiss ball, pulley machine or elastic tubing, pull up bar, box or dip bar.
Music Selection: Random selections of Louis Armstrong. He will keep you hopping.
Warm up:   Step aerobics 2 minutes
Burpees                  2 minutes
                  Tire Squat/push      2 minutes
                  6 count burpees      15reps     this puts a push up in the middle
                  Pull ups                   10 reps

Order of events: Goal is 30 reps in as few sets as possible. * Sitting on ball or standing on one leg.
*Chest Press
Ball Wall Squats    holding weight
*Row
Static Wall Squat   1 minute
*Lat. Pull Downs
Ball Wall Squats
Upright Row      Standing on one leg
Static Wall Squat 1minute
Upright Row
Dips
1 Leg press     right Leg
Dips
1 Leg press    left Leg
Pull squats
When I repeated an exercise it was because I did not get 30 reps in the first set.

Cool Down:
Extended Ball Routine Hold every position for 1-2 minutes

Ball routine video http://claysgrandfitness.blogspot.com/2008/02/ball-routine.html
Upper body routine http://claysgrandfitness.blogspot.com/2008/02/upper-body-exercises.html

From 1 Minute to Super Bowl

2012-02-03T15:02:00.004-06:00

                                              Coach J 1965 With the future mother of his children

Question:   What is the link between Coach J, Steve Grogan and the Super Bowl ?
Answer:   The 1 Minute Workout.

Back before the Super Bowl was even invented I had the privilege of doing my student teaching under the tutelage of J.W. Emerson at Ottawa JR. SR. High School.   Coach Emerson was one of the most successful high school football coaches in Kansas and Oklahoma. He was especially noted for his innovative off season conditioning. He definitely had an impact on me throughout my forty years in the profession.
In one of the the classes that year (one year before the first super bowl) was a tall skinny 7th grader who could out run all the others by the name of Steve Grogan.
Steve Grogan was the Patriots quarterback in Super Bowl XX.
Ottawa high had not been very good at football for several years before J.W. was hired. The year I worked with him was his first one there.   Not only was he the Head Football Coach but was responsible for the Physical Education program grades 7-12.
Jumping to Steve Grogan's senior year:    Ottawa High - lost in the State Championship football game, (Grogan broke his collar bone in first half or just maybe) Won State Champions in basketball. track and American Legion baseball. Steve was on all of those teams. But as we all know these were team accomplishments. There were several outstanding athletes on those teams and several played in college.
Going back to the 7th grade:   The 7th graders had physical education class everyday. Most weeks consisted of 2 days learning skills for some game and 3 days devoted to physical conditioning.
The basis for strength training was the 1 MINUTE WORKOUT.
This is how it worked, you and a partner would alternate doing the exercises for one minute. The one not working was to count and record how many reps the worker did. The coaches encouraged but it was really self motivation. The mantra was rest if you have to-work more than you rest. Every 3 weeks was a big testing day.   Everyone's progress was recorded. I think this had a lot to do with the success of the program.
We did not have any weight training equipment at the JR. High so this is what they did.
Squat Jumps, (Alternating left foot and right foot out in front. )
Pull ups (there was lot's of pull up bars) Only count full extension
Push ups (partner held his fist under your fist. No touch no count)
Squat Thrust (burpies)
Sit ups (partner held your feet hands behind head elbows touch knees for the count)
Bounding (successive standing long jumps)
Even on the skill days we made sure everyone performed 100 push ups. Example in warm up we would do some. When playing basketball every time the whistle blew everyone did 10 it doesn't take long before everyone has 100. At the end of the semester pecs started popping up, biceps and triceps were visible. I used this throughout my career. Asking young kids to get 100 push ups per day. Try this watching TV do 10 during each commercial break. How soon did you reach 100?
Today 2/3/12: If I was working with 6-8 graders some form of the 1 Minute Workout is what I would implement. You do not need any special equipment just a pull up bar (or you could just find a good tree) If I were to add anything it would be a good climbing rope.

Go Patriots !

Friday is Ice Cream Day

More High Tech

2012-02-01T14:04:00.001-06:00

                   We continue learning new ways to use the latest equipment in this high tech world.
The OLD TRACTOR TIRE. At my gym there are two to choose from. A 17.5-25 tire weighing 250 Lbs. or the 13.00-24 weighing 150 Lbs.
We use the lighter one in the warm up (squat/pushes) and the heavier one in the main workout (Squat &Flip). Video of the flips may come later.
Yes, I know this is February but we will continue with that approach through this week.
Remember what we are trying to do.
Here is my January approach to my workouts.
#1 Use my own weight for the resistance as much as possible. Lots of Push ups, Pull ups, Dips, Step ups Wall Squats, Squat jumps)
#2 No two workouts will be just alike.     Every workout is a different shock treatment. OVERLOAD
2/1/12
Music Selection: "Genius Loves Company" Ray Charles with other artists. Good stuff.
Warm up:    For this to work everything has to be close together.
                Elliptical =5 minutes
Stationary Bike = 2 minutes
                Rowing = 2 minutes
                Stair stepper = 2 minutes
                Step aerobics = 2 minutes (16" box)
Tire Squat/Push =1 minute (Big Tire)
                 High Marching = 1 minute
Equipment needs for today are: Swiss ball, Light weights, and a light kettle bell (or an old carburetor) plus a couple of old Tractor Tires. Remember this is high tech.
Today we are going for a maximum # of reps per set, (up to 30) Part of the Overload comes from not giving yourself much rest time between sets. Again have your stations close together. Keep on keeping on.
                                 New Exercise -New Exercise - New Exercise
I have been watching the younger guys doing the TIRE FLIP so I thought I would give it a try. Here goes!

Squat by tire , grasp tire and stand up (use those legs) flip it over. I did two sets of 10 each, back to back with two minutes between sets.
Moving on in this order.
Bicep Curls     using dumbbells while standing on one leg, quickly followed with a set on the other leg.
Ball Wall Squats    holding some weight between legs
Bent over Row    using dumbbells
Ball Wall Squats
Bent over Row
Ball wall Squats
Bicep curls          Just like above.
Extra rest / Stretch time
Bent over Row
Ball push ups   For stability place the Swiss ball in the hole of the tractor tire. Now get into push up position with hands on the ball. Do as many as you can. Get your chest all the way to the ball.
I did three sets back to back alternating with about 1 minute rest between sets.
Hip Adduction on machine
Upright Row   using dumbbells
Hip Abduction on machine
Kettle bell hip thrust
Big Finish 3 sets of crunches with 30 sec. rest between sets

Cool Down: Ball Routine

Remember: Do not sacrifice proper form for more weight.

Proper form means going through the complete range of motion with control.

Latest Technology

2012-01-30T16:32:00.000-06:00

Tire Squat/Push

These tractor tires are the latest equipment introduced at Golds Gym. It reminds me of the days we use to go to the city dump to retrieve anything we could use in a workout.( axles, tires, iron rods,etc.) I also see these tires around all the High School workout facilities. BACK TO THE FUTURE? But this all fits right into my January approach to workouts.

My January approach to workouts.#1 Use my own weight for the resistance as much as possible. Lots of Push ups, Pull ups, Dips, Step ups Wall Squats, Squat jumps)

#2 No two workouts will be just alike. Every workout is a different shock treatment. Overload!

1/30/12: Throw in a lot of different exercises, with very little time between each. Keep moving. If you have to rests use the time to stretch.

Music Selection: Willie Nelson/ Merle Haggard/ Ray Price - "Last of the Breed" Now that is real country.

Warm up: Rowing 8 minutes, Stair stepper 2 minutes, Aerobic step 3 minutes, Tire Squat/push 2 minutes

"High Tech" Workout. NOT! This is anything but high tech. The only equipment needed is a Tractor tire, Swiss ball and a Pull up bar, 16 inch box. Today we are going for 15-30 reps per set with very little rest. If you have to rest use that time to stretch. Remember we are always trying to overload.

This is my order. You can mix it any way you wish. Overload by going for one more rep and minimum rest.

Upright Row with dumbbells (control the weight both directions)

Ball Wall Squats

Push Ups

Ball Wall Squats

Push ups

Ball Wall Squats

Step ups (16 inch box holding dumbbells) Alternating left /right

Pull ups

1 Legged Squats (Right then Left)

Pull ups

Bent over Row Dumbbells. (squeeze the shoulder blades together & lower the weight with control)

Tire Squat/Push

Pull ups

Bent over Row

Legged Squats

Pull ups.

Cool Down: Stretching (If yo are not sure what to or how to stretch go to the Week one workout.)

One Minute Workout #2

2012-01-27T12:16:00.000-06:00

My January approach to workouts.
#1 Use my own weight for the resistance as much as possible. Lots of Push ups, Pull ups, Dips, Step ups Wall Squats, Squat jumps)
#2 No two workouts will be just alike.     Every workout is a different shock treatment.
1/27/12
Music Selection: Jimmy Buffett's album "License To Chill".   Friday is always a Buffett day.
Warm up: Rowing machine 10 minutes;
1 minute of Tractor tire squat push (Hold a tractor tire on edge and squat and push it upright)
1minute of aerobic step (16 inch box)
another minute of tire squat push
another minute of step
another minute of tire squat push
Total warm up = 15 minutes

The one minute workout: We are doing several exercises for sets of 1 minute with 1 minute rest. Keep rest to a minimum. Only equipment needed is a Swiss Ball, box or bench for dips, pull up bar.
Remember the rules for 1 minute sets:
Do as many as you can
Rest if you have to
Work more than you rest.   Try to keep records of how many reps you get done. Good luck.

Last time we alternated upper body with lower body drills. Today we did two upper then two lower.
This was our order.
Box Dips
Push Ups
Static Wall Squats
Ball Wall Squats
Dips
Push Ups
Static Wall Squats
Ball Wall Squats
Dips
Push Ups
2 minute Rest
Burpies
Kettle ball Hip Swing
Shoulder Press with dumbbells
Static Wall Squat
Ball Wall Squat
Pull Ups
2 Minute Rest
upright row with dumbbells
3 one minute sets of crunches back to back
Cool down: Stretching and visiting with other Gym Rats

Remember: Friday is Ice cream day!

One Minute Workout

2012-01-25T17:00:00.000-06:00

We are still in this this crazy January Bash Mode. Remember the approach:
My January approach to workouts.
#1 Use my own weight for the resistance as much as possible. Lots of Push ups, Pull ups, Dips, Step ups Wall Squats, Squat jumps)
#2 No two workouts will be just alike.     Every workout is a different shock treatment.
1/25/12
Music provided by: Bob Marley's "The Gold Collection" Another artist that left way too soon.
Warm Up: 10 minutes of step aerobics
The one minute workout: We are doing several exercises for sets of 1 minute with 1 minute rest. Keep rest to a minimum. Only equipment needed is a Swiss Ball, box or bench for dips, pull up bar.
Remember the rules for 1 minute sets:
Do as many as you can
Rest if you have to
Work more than you rest.   Try to keep records of how many reps you get done. Good luck.

This was my order, you can do it any way you like.
Squat Jumps
Box Dips
Burpies (squat thrusts)
Push Ups
Ball Squats (against the wall)
Repeat Dips
Static Wall Squats (Back against the wall with knees at 90 degrees, hold it!)
Repeat push Ups
1 legged squats   (Put one leg up on a box and the other out in front of you and squat.) Be sure to give yourself enough room so the knee stays behind the foot when you squat.
1 minute on each leg.
Pull Ups
Repeat Static Wall Squats
Finish with 3 sets of Crunches (Same routine 1 minute work 1 minute rest.
Cool Down:
Stretching and Ball Routine. (see ball routine)

January Bash Part 3

2012-01-23T18:44:00.002-06:00

My January approach to workouts.
#1 Use my own weight for the resistance as much as possible. Lots of Push ups, Pull ups, Dips, Step ups Wall Squats, Squat jumps)
#2 No two workouts will be just alike.     Every workout is a different shock treatment.

This approach starts with the warm up: So Let's get started.
1/23/12
Music selection: Put the Ipod on George Strait and let it roll.
Warm Up: Elliptical 12 minutes. (Heart rate 145 bpm)
   I did each of the following for 1 minute each trying to maintain a high heart rate.
           Rowing machine, step aerobics (12 inch box), rowing machine, step aerobics, rowing, Bicep curls with dumbbells standing on 1 leg for 30 sec. then the other for 30, step (16 inch box), kettle bell swing, High marching in place. Whee!

Total warm up 20 minutes

Upper body: I did the same as I did on 1/20/12 PLUS I added bar dips.
Push ups, pull ups, dips
3 sets of 10 on each.
Lower body:
Hip Abduction machine and Hip Adduction machine
Alternated between the two for three sets of 1 minute on each.
Rules for doing sets for a minute
Do as many as you can
Rest if you have to
Work more than you rest.   Try to keep records of how many reps you get done. Good luck.
Cool Down:
Stretching, ball routine

Reminders. Maintain good form. Over load. Have fun.
The best exercises are the ones YOU will do.

More New Years Bash

2012-01-20T13:46:00.001-06:00

A new year, a new approach.
Here is my January approach to workouts.
#1 Use my own weight for the resistance as much as possible. Lots of Push ups, Pull ups, Dips, Step ups Wall Squats, Squat jumps)
#2 No two workouts will be just alike. Every workout is a different shock treatment.
#3 Incorporate the trend towards cross training.
Tuesday: I did the stadium workout that you can find in the 5th week of workouts for the Grand Canyon trip.
Wednesday: I was pretty sore from the previous two days. I made this an active rest day. Lot's of stretching, walking, yoga, Pilates, and my own creative moves to help me recover.
Thursday: Stress Test - I'll do a separate post on that experience.
Friday: 1/20/12
Music: An Aretha Franklin album, "Jewel In The Crown".

Warm Up: Keeping with the cross fit approach I use three different exercises doing each 5 minutes trying to get my pulse rate to 85% of max and maintaining that level.
Exercises were the elliptical machine, stair climber, rowing machine.
One of the goals is to maintain a high pulse rate through out the work out, so keep the rest to a minimum.
Lower body: Taking not more than a minute rest I rotated to the next exercise after 1 set until I completed 3 sets on each.
Wall squats. 30 sec. in loaded position / 30sec. rest/ 30 sec. loaded. This is one set.
Next time I will cut down on the rest factor.
Step Ups: Using a 16 inch box and holding a 15lb. dumbbell in each hand I alternated rt./ lt. for 1 minute.
Leg Press: Single leg, using 100lbs. I alternated rt/lt doing 15 reps until I completed 30 total.
Two minute rest between lower body exercises and lower body.
Upper body: I rotated back and forth between the following two exercises for a total of 3 sets. Taking only 1 minute rest between sets.
Push ups: 10 reps per set.
Pull ups: 10 reps per set.

When doing push ups I like to use a piece of equipment call "Perfect Push Up" by Bodywork
I cheat on the pull ups by using a machine that allows you to add a helping lift. I have not done these for several weeks so today I added help after each set. I wanted to get the 30 reps.

Cool Down: Ball routine and stretching. Total work out time 1 hour 15 minutes

Never Forget: Friday is Ice Cream Day

New Years Bash

2012-01-16T19:26:00.002-06:00

You can tell it's January by the number of people in your favorite workout gym. It happens every year. Lots of new people working out. So I decided that with all these new folks working out I would come up with a new workout plan for myself. I have spent the past month researching the latest trends in fitness training. As usual some trends are hogwash. But the best and most prevalent trend is cross training. I will not call this new because it is really a return to the past. Those people in my age group will think they are back in their youth.   One of the first things you will notice is the absence of fancy equipment.   This only reinforces my message of over 40 years " it doesn't matter what you lift but how". For example in Golds Gym where there are millions of dollars worth of equipment what are all the young trainers using? Tractor tires, jump ropes, old fashioned chin ups and push ups. Even our local high schools with all their fancy equipment are jumping on this "new wave." The schools I have watched doing their off season workouts look more like what we did in the 60s and 70s.
Cross training is how us old timers trained in our youth. Running wherever, throwing whatever, jumping whatever, climbing whatever, wrestling with your best friend, playing on the playground monkey bars and rings. Remember skinning the cat? It was always fun watching the girls do that in their dresses. Ha!
Cross training is a more general approach getting you ready to meet any physical challenge. Not as specific as other programs.
Here is my January approach to my workouts.
#1 Use my own weight for the resistance as much as possible. Lots of Push ups, Pull ups, Dips, Step ups Wall Squats, Squat jumps)
#2 No two workouts will be just alike.     Every workout is a different shock treatment.
Monday 1/16/12 This is what I did today:
Music Selection: Bob Dylan's "Greatest Hits"   Good for MLK Day
Warm up:    Rowing machine-- 10 minutes followed by 5 minutes of step aerobics.
Upper body Work: Push Ups 15 reps per set.
Bicep Curls with dumbbells alternating arms standing on one foot 20 reps with left foot then 20 reps on the right foot per set.
Chest Pull using a pulley 15 reps per set.
I rotated through these 3 exercises three times with as little rest as possible.
Lower Body: Squats holding a 15 lb weight straight out in front of me 15 reps per set.
Step Ups on a 16 inch box alternating right and left for 30 reps per set.
I rotated through these 2 exercises 3 times with as little rest as possible.
Cool Down: Ball routine and additional stretching.
Total work out time 55 minutes.

Christmas 12 Minute Test

2011-12-31T11:11:00.001-06:00

Christmas found me with a flare-up of an old problem with L5. I'm sure if you are in my age group you have experienced similar flare-ups. It was probably too many planes, trains and automobiles along with four different beds, and trying to keep up with the grandkids. Not to mention maybe a little too much exertion without proper maintenance. Such as stretching and rest.
The Alternative 12 minute test: See if I could sleep for 12 minutes on my granddaughter's pillow pet for 12 minutes.
Equipment? Pillow pet. & most importantly, a loving granddaughter.
Setting? In front of a hot fire place.
Results? 12 minutes and a bit more - and a back that felt a lot better.

This problem has lingered for most of the week but after a visit to a good chiropractor I'm back to walking. yoga, & Pilates. I may attempt the regular 12 minutes test on New Years Day. If this freezing rain goes away. If not, I'll probably wait until I get back to sunny warm San Antonio.
Lessons to remember: When hurting keep moving. Movement of some type usually helps. Do not forget to incorporate active rest. And as hard as it may be with all the holiday activities get the proper amount of sleep.

Walking New York City

2011-12-23T13:51:00.003-06:00

Did you miss me? I should have told you that you were on your own for a few days. We have spent most of this week walking the streets of New York City.

Now that will test your fitness. If you have never been to N.Y.City at Christmas time you need to put it on your bucket list. Do not miss the Rockette's Radio
City Music Center Spectacular. It was that and more.
This week all our workouts have been walking and lots of stretching - so we can keep on walking.

Remember: The 12 minute run/walk test on Christmas Day. My goal is to do better than I did on Thanksgiving. What is yours? When you share your goals you are more likely to fulfill them. If you do not know what we are talking about, go to the post "Thanksgiving Challenge".
Let me know your results and I'll share mine.
Friday is Ice Cream Day! I'm having mine. Make sure you have yours.

Next week we will be back to a more conventional workout schedule.

Thursday & Friday 12/15-16/11

2011-12-16T14:08:00.004-06:00

12/15-16
I fell behind with these posts. (see Fun Change up) Besides, working out and writing this blog is not the only thing I do. I'm a busy man. For example yesterday's big event was the NCAA Women's Final Four Volleyball Championship in the Alamodome   Game time 6 pm. Our game plan was to leave the house early enough to get one of the few free parking spots within walking distance of the Alamodome and a good restaurant. This means be down there by 4 o'clock. Mission accomplished, free parking, great meal, and a needed after dinner walk back to the Dome, getting there 15 minutes to game time. More on the games later.

Thursdays Workout:    If you have been following our workouts then you know that since Thanksgiving our Thursday workouts are walking and running.   I did pretty much the same thing as I have been doing. Walking 3/4 mile to the workout site walking 1600 meters. Then a combo of running and walking until I have run a total of 1600 meters. This week I ran 800 then alternated walking 100 with running 100 until finished.
I am happy with my first 800 time but the second 800 is not progressing as I had hoped. I am encountering some real pain in lower right shin. This is the reason I had to walk so much. I am going to have to get this figured out.   Any great ideas of what is going on. I think I have a solution So STAY TUNED.

Fridays workout: I continued with the 50 X 30 plan. I worked it so that it took at least 2 sets to complete 30 reps per exercise.
I have never carried out the 50x30 plan for this long of time ( 3 weeks) but I am glad I have. It is easily adjusted to create overload with very little risk of injury. It is a good total body workout that involves all the components of fitness I want to stress.

Total body strength and endurance
Flexibility
Balance
Cardiovascular Endurance

If you have questions about the ball routine, warm up, stretching, lifting technique go to the post "week one". This easily found by using the Sidebar feature on the upper left portions of the home page.
If you still have questions post them here and that will give me a subject to write about.

Friday is Ice Cream Day. Well, that is normal, however I had mine yesterday at the volleyball games. A dark chocolate dipped with nuts on a stick.
If you have the opportunity to see a video of the semifinal game between Illinois & USC watch it. It was one of the best contests I have ever witnessed. Great players, great playing, great effort, no quit. To get the very last point of the 5 game match the ball was spiked, passed, dug, blocked a total of 50 times (my count) there may have been more. The crowd of 10,500 were all on their feet cheering with every hit. I think everyone was in awe of the great effort by both teams and in the level of play.
A date with your honey, ice cream on a stick and a great game how can life be any better!!!

Fun Change-up

2011-12-15T14:08:00.000-06:00

Question: Why no blog Wednesday 12/14/11
Answer : Too busy looking for invertebrates in Cibolo Creek.
What for: I was asked to help the environmental science students from one of our outstanding public high schools to look for and identify invertebrates. What fun to work with such bright, inquisitive, enthusiastic young people. These were all seniors from Sandra Day O'Connor High School.
The Workout: Four hours of getting up and down and hopping over Cyprus knees.
Is this overload? Yes, it is not something I do everyday. I have not done this since last April. I actually felt it in my hamstrings today. Nothing serious but it did let me know I had worked.
This also reaffirms why regular exercise is so important for me. If I did not work on my strength, flexibility, balance and overall endurance on a regular basis there is no way I could have kept up with these young people. Or at least it would not have been as much fun, and I would have had some serious hurts today.

Remember: You never know when that next opportunity or fun and adventure so get ready and stay ready.
Get outside and have fun!!
http://www.cibolo.org/

Pilates, Yoga , CJ

2011-12-13T13:15:00.002-06:00

Tuesday 12/13/11
Raining in drought riddled San Antonio?!! Well it's not a drought buster but a wet drippy day. Any moisture created by God coming form the sky is a time to rejoice. You all know the song about 'rain being good because rain makes corn corn makes whiskey and whiskey makes my honey a little bit frisky". We can find a reason to celebrate most anything here in SA.
As I walked with my sweety we let "our smiles be our umbrella". We walked for 2 1/2 miles.
After the walk I spent an hour working on balance and flexibility.
1. ball routine
2. stretching routine
3. some yoga
4. A little bit of Joseph Pilates famous work out.
5. A lot of Coach Js favorite moves.
I started with special selections from " Motown Legends" and finished to the very relaxing Susan Boyle's "I Dreamed A Dream" .
Tip of the Day: Make your workouts fun or you'll not stick to it and sticking to it is what makes it stick.
Have a great day.

The 4 Big Exercise Mistakes

2011-12-12T12:44:00.002-06:00

Four of the biggest exercise mistakes are:
1. Not doing it.
2. Working too hard.
3. Wasting time.
4. Neglecting full range of motion.
Without going into a lot of theory or explanation our workouts are designed to avoid these 4 mistakes. If you have specific questions as to why or how, send them through the comments feature.

Question: Why do you recommend increasing duration of repetition instead of weight? Answer: #1 is injury prevention. Most weight room injuries occur because of weight increases we "think" we can handle resulting in unnecessary strains, sprains and tears.

Today's workout: 12/14/11
Music selection: Put the iPod on shuffle and got a little of everything.
See what we did on 12/11/11 and you have what we did today with a few exceptions. I added 3 minutes to my warm up on the EFX . Making that 15. With the 50x30 plan I did all 4 upper body exercises before going to the lower. I did this because some of the lifts were too easy especially the legs. This way I increased the intensity level (Over Load) by cutting down rest time for each muscle group. Today it took 3 sets to reach 30 reps in all but the hip abduction and adduction. They took two.
All last week I included the results in terms of reps and sets. I did this to show you how it may go.
Important Tip: Record your work out each day. This gives you a record plus serve as motivation.

Adjustments to The 50 X 30 Plan

2011-12-09T13:07:00.001-06:00

Music of the day: Friday is always Jimmy Buffett and always ice cream day.
Warm up/Cardio: 12 minutes EFX, 3 minutes stair climber.
WE made some little changes to the 50X 30 workout to make it harder than it was on Wednesday.
As a results it took 2-sets to complete all exercises.
The first change was we stayed with the upper body exercises until we had completed 30 reps before doing the lower body. That created some overload. Less rest time for the same muscle groups.
The second adjustment was to hold the contracted position longer. We held for 3-5 seconds depending on what we needed for over load. Changing tempo.

Strength Training:    50 X 30 Plan
   Order of events and results:
                 Upright Row         set #1 10 reps set #2 10 set #3 10 reps   Total 30
                 Lat Pull Down set #1 12 reps set #2 10 reps set #3 8 reps Total 33
I repeated the two above before going to the lower body.
                 Knee Extension    set #1 15 reps 5 set #2 10 set #3 5 reps Total 30
                 Leg Curls          set #1 12 reps set #2 10 set #3 8 reps Total 30
I did one set at each station then started at the top again for the second set.
Before starting the next group of exercises I inserted about 2 minutes of stretching.
                Chess Press    set #1 10 reps set #2 10 set #3 9 5 sec.rest and 2 more Total 31
Machine Row set #1 15 reps    set #2 15 Total 30
I repeated the two above before going to the lower body.
Hip Abductor set #1 15 reps    set #2 15 Total30
                Hip Adductor   set #1 15 reps    set #2 15Total 30
I finished the work out with a total body stretching routine. Total work out time one hour15 minutes.

Remember the 3 f's Fitness
                                              Fun
                                                    Friday = ice cream

.

Another Running Workout.

2011-12-09T12:41:00.001-06:00

From our 12 minute run/walk test we did on Thanksgiving we determined to get better results we needed to include more running into our workouts. I'm shooting for 1600 meters in on the Christmas day retest. Thursdays have become that day we put more emphasis on running.
So here is what we did this week. Album of the day. "Hipsters,Zoots and Wingtips" Fun and Fast.
Walked 3/4 miles to the track walked another 1600 meters.
Ran 800 meters Walked 200 meters Ran 200 meters walked 200meters ran 200 meters
walked 100 meters ran 200 meters walked 100 meters ran 200 meters
Total running was 1600 meters. I stretched and walked the 3/4 miles back home.

I ran the first 800 in 6:03 about what I was shooting for.

No pain no gain. I do not believe in that adage but I do know If you are going to improve any component of fitness you have to get out of your comfort zone. There is a fine line between pain and discomfort and only You can determine the difference.
See you tomorrow. In the weight room.

Overloading in the Weight Room

2011-12-07T15:18:00.001-06:00

Overload: to do more than you normally do. You must overload to improve any component of fitness. The three easiest ways to create overload in the weight room are: #1 increase the amount of weight used, #2 decrees the rest time between sets, #3 slow down how long you take to do a rep (tempo) .

Today's video demonstrates the use of tempo to achieve overload.

The other benefits of going slower is the recruitment of more muscle groups, and you maintain a higher level of metabolism throughout the workout. This prolonged metabolism rate will carry on longer post workout. Results - you burn more calories throughout the day.
Today's workout: 12/7/11 Album of the day - "Live at Texas Stadium" Alan Jackson, Jimmy Buffett, George Strait. Just plain good up-beat music.
Warm Up/ Cardio:    12 minutes on EFX, heart rate above 140 the last 6 minutes
                                  4 minutes stairclimber at 60 steps/minute
Ball Routine Click for link

Strength Training:    50 X 30 Plan
   Order of events and results:
                 Upright Row         set #1 15 reps set #2 reps Total 30
                 Lat Pull Down set #1 20 reps set #2 13reps Total 33
                 Knee Extension    set #1 17 reps 5 sec rest and another 3 set #2 15 Total 32
                 Leg Curls          set #1 17 reps set #2 13 Total 30
I did one set at each station then started at the top again for the second set.
Before starting the next group of exercises I inserted about 2 minutes of stretching.
                Chess Press    set #1 17 reps set #2 13 Total 30
Machine Row set #1 25reps    set #2 5 Total 30
Hip Abductor set #1 20 reps    set #2 10 Total30
                Hip Adductor   set #1 20    set #2 10 Total 30
I finished the work out with a total body stretching routine. Total work out time one hour 30 minutes.

.

.