Intermission Workout

Hi Bloggers, I haven’t been blogging fitness for a while, but I have been working out a lot. These days its a combination of weights in the gym, and swimming.

I have workouts A, B, C, D, intermission (this one), E, and F.

Intermission work out – I put this one in to break up the regular ‘heavy lifting’ routine. It uses 8 movements. There are only two sets of each of exercises in the work out. It’s a really good mix up and it will keep you fresh between the sometimes monotonous classic movements.

I have blogged about my workout routines a lot in the past, if you care to troll my blog. If you ask me I can send you my workout routine.

Ok, here we go: here are the movements in my ‘intermission workout.’

Kettle bell Turkish get ups.

Supinated pull up (reverse push ups).

Kettle bell duck under squats.

Kettle bell goblet squats.

T push ups.

Bulgarian split squats.

Knees to nose.

Skid pulls.

IMG_0549  IMG_0551  IMG_0550

 

IMG_0555  IMG_0554

IMG_0567  IMG_0569  IMG_0570

IMG_0585  IMG_0583  IMG_0581

IMG_0586  IMG_0597

IMG_0594

IMG_0607    IMG_0608

IMG_0615  IMG_0619

IMG_0624

 

 

 

 

 

 

Advertisements

Last night’s workout.. and some inspiration for those who may be struggling a bit!

Hi Bloggers,

I want to reach out to those people who have maybe let themselves go a bit. Maybe your diet is not what it should be, maybe you have a few extra kilos that you are carrying that are not serving you well. I want to encourage you to start your journey towards wellness today. If this inspires one person, then I think that’s awesome.

I’m 43 in February. I see a lot of people in this age bracket start to ‘fall apart’. If you are working long hours, eating too much fast food and not prioritising exercise and diet, you may be one of these people. This is only going to lead to health problems and a general decline in your physical well being.

IMG_6831 (2)The good news is that the changes are really simple. There is no magic wand or silver bullet solutions. It’s just down to eating the right food, and getting yourself to the gym, or whatever sport it might be that keeps you active and strong. I thing weights is a great option for all people, men and women to keep their bodies in good physical shape.

Here’s what I would suggest: if you are smoking, stub that ciggie out now! Get some help to quit if you need it. Stock your fridge or freezer with fresh and frozen vegetables. Cook at home – make your meals from mostly whole, unprocessed foods (I’m not kidding anyone here, I like a treat or snack and often its junk, but the majority of my diet is good healthy food). Start exercising if you are not doing it now. Plan to do 3 to 4 decent work outs in a week.

If you are interested in learning more, or want my workouts I will send them to you. I am not selling anything! I am just enthusiastic about health and wellness. 

So last night’s work out for me:IMG_6835

Wide grip chin ups (back, lats)

Ezy bar curls (biceps)

Lunges (glutes and thighs)

Power clean-to squat-to overhead press (all over body)

Cable cross over pulls (chest)

Wide grip cable pull downs (Back, lats)

 

 

 

 

 

Musings from the Café, and tonight’s work out…

Hi Bloggers,

This morning I did hot yoga. It was good. Calming, vigorous at times. I’ve been to two classes in the past week that really pushed the pace and it makes for a good workout. Fast flows of downward dog, chattaranga, downward dog, plank, step through, warrior 1, etc. 

Tonight I went down to the café. Had to get out of the house. I sat at a large-ish table that had just been vacated by a group of people. All the cups and plates were still out because the staff had not got around to clearing up the table. A group of people came in and started to set up a kind of band ensemble.

A lady came over and said that her friends were coming in for dessert and asked if I would mind sharing the table. I said that would be fine. Soon after however the owner of the café came over and asked me would I kindly move to another table so these people could use the table. Of course I obliged.

IMG_6759

So I went to the library – I got the Men’s Health Gym Bible. I used this guide as inspiration for my workout. Here’s a few new exercises that I put in tonight that are a change from my normal routine:

  • Duck under squats.IMG_6763 (2)
  • Kettlebell goblet squats.
  • Planks with knees to nose.
  • Kettlebell Bulgarian split squat.
  • T push ups.
  • Reverse push up (hanging on straight bar with feet on bench)
  • Push weighted cart.
  • Kettle bell Turkish get ups.

It was a really refreshing ‘fun’ workout. I kept the sets to 2-3 to keep moving through different exercises. I recommend this to anyone who is in a bit of a rut.

 

Yesterday’s Workout, and some other stuff.

Hi Bloggers,

I got down to the gym yesterday. It was a good workout. Something about Fridays that just gets me in the mood to workout. All the bullshit of the week has gone by and you get two days to work out and recover. Bliss! IMG_6559 (2)

Yesterday was biceps blasting day. The day before that was chest day.

So I’m at a bit of a cross roads. I might be more mobile than I’ve been for a long time – with the ex and kids moving away in about 30 days. Lots of things to consider. Options, I guess. I finished Neil Young’s book. I’ll probably do a book review on that this weekend.

I’m going to do hot yoga this morning. Kind of looking forward to it. I’ve been away from yoga for a little while, except for last Saturday. Not sure why exactly, I get busy at times and sometimes re-prioritise but essentially it has to do with any gym time I get I tend to want to do weights.

 

Anyway, I hope you are all having a good weekend.

 

 

Today’s Workout, and some excellent doco’s on Nflix

Hi Bloggers, I did get down to the gym tonight. I did my Workout A – legs and biceps. It’s one of my favourite workouts. But I know I would be boring you to rant on about all that crap.

Having some downtime this weekend, I indulged in a couple of fascinating and interesting doco’s on Nflix. A few actually. I recommend them all.

Mitre Peninsula – a Spanish language (subtitled) doco about a group of 4 guys that hike into Argentina’s wilderness to surf remote waves. Just a joy to watch.

The Last Shaman. Ok this one is just really really well done. The story of an American young man who has been battling depression for a long time. He was suicidal. He took off to Peru in search of shaman rituals and spiritual salvation. He goes into the Amazon jungle and finds some people, and hallucinogenics, to aid his journey. It’s really interesting and really uplifting, and I recommend that anyone watches it.

DMT: The Spirit Molecule. Ok, this one is fascinating,  and it kind of ties in with the Last Shaman. Seems that the chemical that comes from a combination of two plants was studied at the University of NM back in the 90’s or so. It talks about peoples profound experiences in a hospital setting. People apparently literally check out of their bodies and enter a kind of cosmic universe realm. Absolutely fascinating. They suggest that the experience is like taking all the filters off our senses for some time and experiencing a kind of devine existence – free from time, free from material connection to the world, free in space and experiencing beings or entities that kind of exchange information or whatever. I know that sounds way out there. Just watch the program, please!

 

IMG_6460 (2)
Here’s me, just hours ago, at gym!

 

Musings on a Sunday Afternoon …

Hi Bloggers, It’s Sunday. A day to catch up, a day to sleep in. I cooked eggs this morning with toast. I was half-heartedly talking myself into going to the gym. I think I’ll do that a bit later. Took some bags of leaf litter and garden trash to the dump. Made a milkshake with full cream milk and ice cream. mmmm.

So we are into fall now. Today as we were heading to the dump there were snow flakes flying. The ground is still too warm for the snow to stick and the flurries were so light I don’t think we are going to see much on the ground.

Yesterday I went for a bike ride. It was pretty cool, or so I thought when I left the house. I put two layers of long black tights on, a wife-beater tank and a long sleeve tee shirt under a hoodie. As I got riding at some point I realised that I might be a little over dressed so I took off one pair of the long tights and the long sleeve shirt under my hoodie. After that it was just right.

 

IMG_6453
The new city traffic bridge is coming along very nicely. It has the same architectural profile as the original old bridge but this one will carry two lanes of car traffic.

 

I stopped by at one of my favourite cafe’s. I got this French breakfast donut that was absolutely awesome. I was feeling kind of hungry on my ride and in the need for a sugar hit and that donut really hit the spot! There was a crowd of mixed types there on this Saturday afternoon. Some students with laptops and text books, hipsters in beanies and beards, and regular family types out to meet for a coffee. People were chatting and the espresso machine was doing is whhhooooossshsshhshhshsh sounds.

 

IMG_6457
My view from D’Lish café….

Don’t worry,

IMG_6449 (2)
Yesterday’s workout

I’ve been working out too. I’ve done a few workouts this week. I’ve done two rotations of my workouts A-F in ‘heavy mode’. So now for one rotation I will be back to light mode/lots of reps. The work out is different. You get a lot more burn. In some ways its easier because you don’t get so physically taxed from doing heavy sets and max effort but it can still be intense as you are repping your muscles to exhaustion in each set.

IMG_6444 (2)
Friday’s workout

 

 

 

 

 

 

 

So what was in yesterday’s workout? Workout F Power clean to overhead press squats, wide grip chin ups, combo dumbbell lat raises with overhead press, bent over rows, push ups with feet on bench, cable cross overs. It was a good work out!

 

IMG_6415 (2)
Can’t recall which day. Whatever!

 

Today’s workout – clearing blockages…

Hi Bloggers,

Tuesday morning, I was up with the sparrows to get an early work out in before work. I had the alarm set for 4.30 am and for a nice change I actually felt like getting up and working out, as I didn’t plan to make it in extra early to work – just IMG_6396 (2)regular early.

I feel like I am clearing some blockages. The recent past has been so littered with challenges and constraints of sorts, I feel like I am starting to see or realise the way forward. It has not been clear, for a long time, and there is still much uncertainty, but overall right now I have a sense of optimism. A sense of relief, and a sense of relative freedom.

I’ve had some good critical conversations with some key people in my life. I have had to ask for understanding, for support and to refrain from judgement, as much as possible, anyway.

Ahhhh. Deep breath.

So I did my work out C today, it was all about the biceps, triceps and abdominals. Not too heavy, not too light. A good work out.

Workout C – biceps and triceps.

Preacher curls on bench

 

Concentration curls

 

Incline bench curls

 

Arm extenders for tricep on bench. Cable triceps

 

Sit ups

 

 

 

 

 

Thank F… it’s Sunday!

Hey Bloggers. Sunday. Ahhh. Had a short-ish sleep in. Hopped up, mess around a bit and headed down for a workout. As I entered my usual gym this morning I noticed the Halloween display on the entrance area. Spooky spider webs and yellow caution tape. As I was leaving I noticed some scary ghosts (the ghosts of my past??? yikes!). I’m pretty sure they were plastic sheets with balloons inflated in them and hung up with string. Close one! IMG_6377 (2)

So my gym experience this morning? Pretty good I would say. No really urgent things to do, apart from clean up the house a bit.

There was the usual assortment of regulars there – the fit couple that always work out together. He wears his hat on backwards and lifts pretty full on. He’s a grunter, and that’s ok! His GF is fit looking. They are always seen together which is nice.

I ran into one of the regulars when putting my bag in the locker. I said Hi, what are you working out etc? He was on leg day. I told him I was doing chest and shoulders. There were some other regulars in there, and some I hadn’t seen before. It was generally pretty quiet which I like.

The TV’s were off. Normally they are showing business news network or Sportsnet. Today they just had that little speaker icon that floats around the screen. I settled in for my workout. I was feeling somewhat inspired by watching part of Generation Iron on Netflix. IMG_6355 (2)

My first exercise was dumbbell bench press. I did 10 reps with 80 lbs then went to 5 sets of 5 for 100 lbs. After that it was incline dumbbell press, 5 x 5 at 70 lbs. Then I did lat raises, 3 x 10 at 30 lbs, and bent over lat raises, 3 x 10 at 20 lbs. Finished off with lying leg raises. sets of 20, 15, 10.

It was a good workout. Got it done easy enough. Some days you feel strong and able and some days the weights are heavier. It’s just the way it goes.

I retreated upstairs to the yoga room. I settled in for some meditation. It was fairly superficial, truth be told. I’d like to say it was deep and spiritual. I sat on a cushion and took about 10 mins to just settle. I was really feeling ok, and reflected on how for many times in the past 2 years, the meditation has been a rock that I have clung to – almost as if, in a personal crisis, or series of crises, it was all I had to stay sane. On this occasion, I was just feeling generally pretty good, and that’s ok!

Namaste.

 

 

Today’s Workout – You Don’t Grow in Your Comfort Zone….

IMG_6248I got this quote from a work colleague the other day. I was so impressed by this simple statement that I wrote it on a sticky note and taped it to a wall in my office.

When you think about it, its true. When we are comfortable, when we are not challenged, the ride can be easy and even boring, but its not until we get out of the comfort zone that we really grow as individuals.

So I got up early this morning for a workout. Here’s what I did, It’s my workout C – biceps and triceps.

Bicep curls on preacher rest – 3 sets of 10 reps each, incline bicep curls – 3 sets of 10 reps, tricep extensions on bench – 3 sets of 10 reps, tricep cable pull downs, 3 sets of 10 reps, lying leg raises, 3 sets of 20, 15, 10.

IMG_6254 (3)IMG_6251 (2)

Today’s Workout and Some Words of Encouragement…

Hi Bloggers,

Early starts at work have my alarm going off at 4.50 am so I can be driving to work at 5.30 for a  6 am start. More than a couple of these early starts has me needing to catch up on sleep in the early evenings, so sometimes I find myself in a pattern of coming home, crashing for an hour or three, and getting up for a bit, eating or working out and going back to bed to do it all over again.

I’m feeling generally more balanced these days. Work is going fairly well all things considered. The home life is relatively stable. Separation on track. Gym and exercise are important no matter what your life circumstances so I am quite consistent in my work out routine. Sometimes you get tired, sometimes your muscles need a break too.

I started reading Neil Young’s ‘Waging Heavy Peace’. Its a good read so far. He had a lot of challenges health wise, and his son has a disability. His parents separated when he was young. What’s interesting about that is, despite hardships, he has come out as one of the most influential musicians of his generation. I think that sets a really good example.

Hugs, peace, Namaste. 

Here is my work out that I did tonight:IMG_6247

Dumbbell bench press – 1 set 10 reps 80 lbs, then 5 sets of 5 at 100 lb dumbbells.

Shoulder lat raises 10, 8, 8, using 40 lb dumbbells.

Lying leg raises, 3 sets of 20 reps.

Dumbbell flyes 3 sets of 10 with 60 lb dumbbell.

Bent over lat raises 3 sets of 10 with 25 lbs.