Day 48

Day 48 

Today was a full body blast with a good friend of mine Jen Baker. Jen who naturally is a swimmer was a little intimated by the gym but I managed to coax her into coming with me. We had 4 intervals of high intensity workouts involving skipping abdominal work and kettle bells, a great mix of equipment to produce and even better workout. Great job Jen you kicked butt.

Today’s Workout

Warm-up

10 minutes stationary bike medium tension

2 minutes of fast skipping

20 leg drops

30 seconds of speed crunches

10 Kettle bell swings

3 minutes of fast skipping

30 leg drops

30 seconds of speed crunches

10 kettle bell swings each arm

4 minutes of fast skipping

40 leg drops

30 seconds of speed crunches

10 kettle bell jerks each arm

5 minutes of fast skipping

50 leg drops

30 seconds of speed crunches

10 kettle bell swings

Day 47

Day 47

Monday was challenge for me because it was finals for my flag football team. Two games in one day had my legs feeling like jelly by the time I got home. But before the games I had made the mistake of doing a shoulder workout, bad idea seeing as how it hurt each time I went for the ball. Unfortunately we came second but were we satisfied with how we played. Way to go boys GG (good game).

Today’s Workout

8 Arnold presses

10 Lateral shoulder extension

10 Forward shoulder extensions

20 weighted dips                                  

2 games of flag football

Day 46

Day 46

Sunday was the first time I didn’t go for a 10 km run and I felt a little guilty because of it. Instead of feeling remorse I decided to turn that emotion into aggression and take it out on my punching bag. I highly recommend anyone to attend a boxing or hit class. There’s nothing like kicking the crap out of something to really clear your mind.

Today’s Workout

Warm-up

20 push-ups and light stretching

Boxing with partner or heavy bag

Rounds 1-3…70% intensity

Rounds 4-6…80% intensity

Rounds 7-9…100% intensity

Day 45

Day 45

Saturday was event training at Marigold Park. A small but beautiful area with a perfect concrete pad just located near the entrance. Today was all about cardio as we there were 4 repeated intervals of 1 minute for a total of 24 minutes straight.

Today’s Workout

Warm-up

5 km light jog

Tire tosses

Skipping

Get out of beds with med ball

Weighted bear crawl

Bunny hops with kettle bell

Wind sprints

1 minute intervals repeated 4 times

Day 44

Day 44

Today’s workout consisted abdominal work and a flexibility test. A Flexibility test is a simple test you can do to determine the range of motion in each joint. Particularly the sit and reach test which tests the limits of the hamstring and the hips. I noticed that on the wall test I had some tightness in my upper back probably because of the previous workout. All in all I went to bed with an ab ache from today’s pyramid workout.

Today’s Workout

Full sit-ups

Biceps curls with band

TRX mountain climbers

Reverse crunch

Scissor kicks

Russian twists

Starting from 20-19-18….0

Day 43

Day 43

Thursday’s workout was a heavy one, I’m now on my mass building phase so that means heavier weight and less reps. In order to maintain my endurance however I must take caution not to ignore my cardio levels. Today’s workout was a super set of chest and back, finishing with a challenging 25 minutes on the stationary bike.

Today’s Workout

Warm-up

20 clap push-ups

1 rep max bench press

8 standard dumbbell press

10 upright row

8 inclined dumbbell press

8 downward row

8 declined dumbbell press

Repeated 4 times

25 minutes on Stationary bike medium tension

Day 42

Day 42

I was absolutely wrecked on Wednesday from my final challenge with WhollyFit so I decided to take it easy. Or so I thought, until my girlfriend challenged me. Luckily, she’s a devoted yogi so I had the relief of a long and comfortable stretch, Namaste everyone.

Today’s Workout

9 minutes of light skipping

20 rounds of boxing on heavy bag for 30 seconds

200 jumping jacks

20 minutes of Yoga 

Day 41

Day 41

Tuesday was my final day for my 30 day challenge with Whollyfit. Trainer Jenn organized everyone to bring some article of clothing and write down their favorite exercise and any number higher than 25. For an hour I had to work out dressed as a of a cross dresser, Irish leprechaun and a movie star. Thanks guys for all the support I couldn’t have done it without you.

Today’s Workout

Warm-up

10 min light jog

6x 40-yard sprints

100 plank jacks

80 bicycles

100 step-ups each leg

25 full sit-ups

4x 40 yard resistance sprints

40 push-ups with weighted vest

50 plank to push-ups position

40 weighted burpees

Day 40

Day 40

Monday was an interesting day composing of 8 different 1 minute intervals provided by some of my fit friends.  It was a pretty light workout considering all the work I've been doing but it was a great session to maintain my current cardio levels. Yoga push-ups were by far the worst workout for its achy feeling it gives along the entire front side of the shoulder muscles. Thanks guys for the great workout!

Today’s Work-out

1 min split jacks

1 min high knees

1 min of chin-ups

1 min yoga push-ups

1 min med ball slams

1 min wind sprints

1 min pec fly

1 min reverse fly

Repeated 3 times

10 laps in pool 

Day 39---Happy St Patty's Day!

Day 39

Monday was a full body workout at boot camp. I had a great turnout and even better weather to accompany me for my challenge. The highlight of today was the enthusiasnm boxing brought to the class, I could really see the aggression my clients got out when they were pelting me with punches, ouch. Great job everyone keep up the great work!

Todays Workout

Warm-up 

30 speed bicep curls

Med ball throw with sprints

Two handed bicep curl

V sit med balls in both hands

Shoulder presses

Reverse fly

Push-ups

Split jacks

Lateral lunges

Boxing Jab-Cross-Jab –Cross-Uppercut- Hook

1 minute intervals repeated 3 times including a job in between each set

Day 38

Day 38

Sunday was a run along Beaver lake trail and my longest one yet. 20 km of unintentional running had me sore for two days afterwards. I had originally only planned to run 14 km but managed to get lost in the many intertwining trails of Elk/Beaver Lake. Despite my confusion I managed to complete the run in just under 2:40 mins.

Today’s Workout

Warm-up

Light stretching

20 km run

Day 37

Day 37

Saturday’s workout was stairs and abs at Uvic’s mystic vale. A beautifully location that can provide a workout that is challenging and is spiritually inviting. Training outside beats a day at the gym  anyday. The weather can naturally prepare your mind body and soul to give you an all-around level of fitness. Running into a head wind for resistance training speed drills in the tide or even a winter session to challenge your lung capacity are just a few examples of a natural workout.

Todays workout

Warm-Up

10 min light jog

40 stairs

25 leg drops

40 stairs

25 speed sit-ups

10 yard sprint

40 stairs

25 V crunches

40 stairs

25 speed crunches

Repeat 6 times

Day 36

Day 36

Friday was a chest back and cardio at my personal gym aka the garage. I had most of the day free so I decided to work out in the morning when my body was at its most rest. Early morning workouts are great way to get your blood flowing and to really perk you up from the dreariness of sleep.

Today`s Workout

Warm-up 

25 shoulder rotations

20 speed push-ups

light stretching

20 pec fly’s

20r reverse fly’s

2 minute skipping full speed

20 wide arm push-ups

20 wide grip bent over rows

2 minutes skipping full speed

20 push-ups alternating on med ball

20 narrow grip rows

2 minute skipping

20 heavy tricep pull downs

20 pull-ups

2 mins skipping

20 medium weighted bench press

20 dead lifts

2 minutes skipping

Repeat twice

Day 35

Day 35

Day 35 was a bicep burn mixed with endurance running. I didn’t get to work out as early as I intended to so alternatively I mixed my workout with a personal training session with a couple. A Scottish mile consists of running in single file around a soccer field with the person at the back of the line sprinting to the front,  the process in repeated until the lap is complete. Because there was only the 3 of us I had each of us separated 10 yards apart as we ran the miles.

Today workout

Warm-up

Scottish Mile

21 Bicep curls with heavy band

Scottish mile

10 pull-ups

Scottish mile

20 diamond push-ups

Scottish Mile

21 bicep curls

Scottish Mile

20 shoudler presses

Scottish Mile

20 med ball slams

3 Scottish Mile

Day 34

Day 34 

Sorry everybody but I have been experience some login issues with Blog, now up to date and ready to go.

Wednesday’s workout was a shoulder and abs workout at Beckwith Park. 1 minute intervals repeated 3 times for a total of 27 minute grueling workout. I hate working the shoulders; the stinging sensation during shoulder presses is just foreboding the inability to lift my arms the day after.

Today’s Workout

Warm-Up                                                

10 basketball court lines

Weighted Squat presses

Inclined push-ups

Speed situps knees 90 degrees

1 min intervals repeat 3 times

Speed Crunches

Arms extended with dumbbells

 Toe taps with weights above head

1 minute intervals repeated 3 times

Woodcutter sit-ups

Alternating push-ups

Shoulder presses

1 minute intervals repeated 3 times

End with

20 leg drops

20 V-sits crunches

20 oblique v ups

20 bicycles

Day 33

 Day 33

Today’s workout was pretty light considering I had a lot of work cut out. The amount of endurance training I have been working on really has paid off in the recovery phase of my workouts. I am sore indeed from yesterday’s workout, however I feel each day my body adjusting to the constant stress, workouts no longer are so tiresome and I can feel my mind equally as fit. Today was high interval training at boot-camp to maintain cardio and endurance.

Today’s Workout

Double Unders skipping

50 speed crunches

Double kettle bell swing with shoulder press

50 full sit-ups

Weighted burpees

50 plank jacks

100 yard sled push

Balancing bicep curls

25 spider pushups

End with abs

20 speed crunches

20 full sit-ups

20 plank jacks

20 mountain climbers

Football

1 hour of flag football.

Day 32

Day 32

Sunday was supposed to be my 14 km run at Elk/Beaver Lake however my knee was sore from yesterday’s workout so I had planned arms for today’s workout. I've been itching to get back into the free weights to test how well my increased cardio level would help in strength training. My boss gave me today’s workout for my challenge.

Today’s workout

Warm-up

Light stretching

Arm Shredder

100 pull-ups

100 wide arm push-ups

100 shoulder presses

100 tricep kickback

100 lateral raises

100 forward raises

100 flys

100 bicycles

100 planks knees touch the ground and back up

Rep 20 for sets of 5

Day 31

Day 31

Today was event training at Gyro Beach in Cadboro Bay. There were only 4 of today so I decide to do a partner/ group workout. I got my clients lifting sprinting and moving together so that they could motivate one another to improve their overall workout. The competitive aspect I find, always allows a better workout because you continually have to beat not only yourself but your partner as well. As for my challenge today was train the trainer, meaning each of my clients could give me a challenge to do. Thankfully there was only the four of us.

Today workout

Warm-up

3 minutes of Suspended v sits crunches

Beach Blast

Partner dead lift with heavy log

100 yard army crawl

Partner shoulder press with log

Double foot tire drag through sand

Partner bicep log curl

5 stride wind sprints to 5 stride walk

V-sit with light med ball balanced on feet

Log throws

Partner Squats

Box Jumps

Repeat above for 1 minute 3 times 

Train the Trainer Challenge

20 heavy weighted log lunges

20 sets of stairs aporx 70 steps 

200 yard army crawl

50 declined push-ups

Day 30----Phase One Complete

Day 30

Now begins strength phase, 30 days straight of heavy weights to build maximum strength. My back was extremely sore from the 1000 burpees so I today;s workout consisted mainly of a lower body workout. Don’t skip leg day! The lower body has some of the largest muscles in your body and are the base of power for your entire body, it can only improve your strength, metabolism and reduce risk of injury.

Warm-up

100 alternating lunges

Workout

100 alternating lunges

100 speed squats with dumbbells

50 split squats on each leg

50 speed side lunges light weight

10 heavy dead lifts

50 step-ups no weight

10 step-up with heavy dumbbells

50 crunchines with weighted plate

50 toe touches

Repeat 2 times

Day 29

Day 29

Today’s workout consisted of 1000 burpees and Tabata followed by stretching. My worst enemy, Burpees yuck, nobody likes burpees and nobody likes burpees with a push-up, I had to do a 1000. Fortunately I had all day to complete the challenge but only managed to complete 300 before lunch. Boot-camp was Tabata so instead of 10 second rest after each interval it was 5 burpees to complete the remaining 700. I began to fail around 400 with a push-up in between so I just stuck to normal burpees instead. What an feeling it is to say that you did a 1000 of one exercise whew!

Todays Workout

Warm-up 300 burpees completed sets of 25

Tabata Burpees

Incline pull-up

Speed crunches

Pec flies with heavy band

Weighted Burpees

Push-ups

Russian twist with med ball

20 second intervals for 4 minutes add 5 burpees instead of 10 second rest

Day 28

Day 28  

Tuesday was a quite a stressful day of studying and running errands. I wasn’t able to get as good of a workout as I wanted, however I was thankful for boot camp later that evening. I found myself agitated and antsy and had to resort to doing leg extensions with a backpack on my feet to deal with the boredom at the library. Today’s workout was the following,

Today Workout- Tabata

Weighted push-up burpees (dumbbells in hands or medicine ball)

Tricep extensions (overhead with dumbbells)

Skipping (double unders if possible)

Chest press

Bicycles

Pec Fly’s with heavy band

Overhead ball slams

Jumping jacks holding weight overhead

Get out of beds holding weight overhead or to chest

Weighted speed squats (weight vest, dumbbells or kb’s)

Speed sit-ups

Yoga push-ups

4 exercise Intervals of 30 seconds-10 second rest-repeats

 

Day 27

Day 27

Today had I was little intimidated as I had to complete a series of kettle bells. I’m quite familiar with Kettle Bell training, however, was not prepared for today’s challenge. Instead of 50 consecutive reps I broke up sets into 25 reps instead. I managed to complete the workout 7 times before failing at 37 kettle bell lunges above head. By the end I was wrecked and even now as I sit and write this I can barely lift my arms above my head. What a killer workout.

Today’s Workout

Warm-up

20 minute stretching on stationary bike  

Kettle Bells from Hell

50 Swings

50 shoulder presses

20 straight are raises

20 high shrugs

50 lunges KB above head

50 full sit-ups with weight at chest

25 skips in between each exercise

Day 26

Day 26 

Today was yet another 10 km run at Elk/Beaver Lake.  Long distance running is not a typical go-to work out, however, learning to find a balance between strength and endurance is important to maintain a healthy lifestyle. When comes to training in particular, try to challenge yourself with a variety of exercises. This will trick your body to continually adapt to the stress put on from you workouts. Im also amazed to say that I woke up before my alarm and was actually excited to go for a 10 km run; an emotion id thought I’d never experience.  

Today’s Workout

10 km run

Gym

50 skips

10 dips

5 pull-ups

10 Inclined

10 oblique weighted pulls

Repeat 3 times.

Day 25---A quarter way there!

Day 25 

25% done! Still feeling strong and my body's not decaying thankfully. Saturday’s workout was cardio blast Gyro Beach in Caddy Bay, anyone looking to shred fat fast and put on leg muscle should consider a beach workout. Intimated? Go in the morning or at in the evening, studies show that the body improves most when it is in a relaxed state.

Today’s Workout

Warm-up

3 sets of stairs at Cadboro bay

BEACH BODY BLAST

1 minute bear crawls forward

1 minute backward bear crawls

1 minute heavy log carry overhead

1 minute log flip up the beach

1 minute log bicep curl

1 minute hurdles forward and back over high log

1 minute lunges dragging back leg forward through the sand

1 minute speed side shuffles (side to side between cones set up 5 feet apart.)

Repeat 3 times.

Day 24

Day 24

Friday was a relatively easy day for me, not so much of a rest day for my abs but it allowed my body time to recover from the last few hard workouts. Today I began my food journal to single out my bad eating habits. After some studying and thorough nutritional check it was time to hit the yoga mat for some stretching and some ab work.

Today’s workout

Warm-up

20 minutes of stretching

Plank Party

15 minutes of plank

Try and hold a plank till failure, then repeat 1 minute intervals