Work out on Thursday
400 moderate run
400 dynamic warm up
10 X 20 meter starts, all out, walking rest between each
Jump Circuit
-Knee Tucks x 20
-In place bounding x 20
-Back Flips x 10
-Three steps and jump x 20 each leg
Long Lever crunches x 20 slow
Oblique Bridge w/ side flexion x 20 each side, slow
Circuit x 3 (rest between each round)
-Ball Push Up x 15
-Stationary Lunges, 30 pound dumbells, x 12 each leg
-Squat Turn and Press, 45 pound plate, x 6 each side
Friday, August 7, 2009
Sunday, April 12, 2009
Latest Work Out
Sorry, I have not been posting all my work out as of late. Ministry has been super busy!
Run 5k
mini circuit 15 reps x 2 sets
1. leg lowering with added upper extremity weight
2. oblique crunches
circuit 3 rounds, minimal to no rest between exercises and rounds
1. 10 pullups (only got 5 on last round)
2. chest press 135 pounds 12 reps
3. dead lift 135 pounds 12 reps
run/walk 5k
Run 5k
mini circuit 15 reps x 2 sets
1. leg lowering with added upper extremity weight
2. oblique crunches
circuit 3 rounds, minimal to no rest between exercises and rounds
1. 10 pullups (only got 5 on last round)
2. chest press 135 pounds 12 reps
3. dead lift 135 pounds 12 reps
run/walk 5k
Monday, March 30, 2009
The Disciples in Gethsemane
They're like long shadows that stretch on like underwear
and then they tare and they throw themselves away
into a self shovelled abyss, "Hello down there!"
And you see the hand come up like Swamp Thing
about to attack, but just a wave, dripping wave
legs like roots and toes like worms
the darkness is a cushy couch for two eyeballs.
Hair, oh the hair! Draping long, moving through
the sleep breath. Sh.
The Cowboy is coming.
Abort the mission. The shuttle is crashing. Hide
in the corner. Put your head between your knees
you'll find solace there away from the world
with your skull between your two knees,
you'll find peace there with your face being squished
between your knees, away from this man,
this friend, this betrayed Fatherless man.
Then the long road. The marching. The dragging.
A tire tread on a rainless day. Just sweat
of being beaten. And the steel blades of words.
Captain Accuser is doing his deed for the day.
Friends with skeletons. Their mouths duct taped.
Friends with dolls and no one has imagination.
Friends with make believe friends but your all grown up.
Friends with hide and seekerless seekers.
Friends with holy shit kissers.
Friends with I'll never leave you leavers.
Dr. Manhattan like a tall blue bottle of tears
on a red planet with only a photograph and no one to save.
He only had the cross.
and then they tare and they throw themselves away
into a self shovelled abyss, "Hello down there!"
And you see the hand come up like Swamp Thing
about to attack, but just a wave, dripping wave
legs like roots and toes like worms
the darkness is a cushy couch for two eyeballs.
Hair, oh the hair! Draping long, moving through
the sleep breath. Sh.
The Cowboy is coming.
Abort the mission. The shuttle is crashing. Hide
in the corner. Put your head between your knees
you'll find solace there away from the world
with your skull between your two knees,
you'll find peace there with your face being squished
between your knees, away from this man,
this friend, this betrayed Fatherless man.
Then the long road. The marching. The dragging.
A tire tread on a rainless day. Just sweat
of being beaten. And the steel blades of words.
Captain Accuser is doing his deed for the day.
Friends with skeletons. Their mouths duct taped.
Friends with dolls and no one has imagination.
Friends with make believe friends but your all grown up.
Friends with hide and seekerless seekers.
Friends with holy shit kissers.
Friends with I'll never leave you leavers.
Dr. Manhattan like a tall blue bottle of tears
on a red planet with only a photograph and no one to save.
He only had the cross.
Thursday, February 5, 2009
After Falling Off a Huge Horse as a Child
And a sprout of a scream came up as a peep
from the great debacle of the basement
where chaos jerked
itself out of the ordering of things
the careful layering of things
the symphonic shelving pattern of things.
And there the laundry lay in mounds and heaps
islands of spandex
and continents of cotton
the detergent oozing into plastic
and the room in the back
with the one bulb of light
hanging over the formations
of crooked couches and the discarded carcasses
of TV sets--
it has no room to breathe
it's too old to remember
an alzheimers room.
There her brother, the ages of soot
and dust falling in insatiable cakes
off his body, emerging
a burial that took place years ago,
underneath his arm like a worm
finding it's way through the soil
through some serpentine cranny
to touch the light
desperately wants the sun.
from the great debacle of the basement
where chaos jerked
itself out of the ordering of things
the careful layering of things
the symphonic shelving pattern of things.
And there the laundry lay in mounds and heaps
islands of spandex
and continents of cotton
the detergent oozing into plastic
and the room in the back
with the one bulb of light
hanging over the formations
of crooked couches and the discarded carcasses
of TV sets--
it has no room to breathe
it's too old to remember
an alzheimers room.
There her brother, the ages of soot
and dust falling in insatiable cakes
off his body, emerging
a burial that took place years ago,
underneath his arm like a worm
finding it's way through the soil
through some serpentine cranny
to touch the light
desperately wants the sun.
Almost ready for pure Strength Phase
So I think this is my last week doing a strength to stability superset. Here is the following work out I did on this past Wednesday, February 4th, at Planet Fitness in Hadley, MA.
Elliptical 12 minutes
1 minute easy
1 minute hard
General moving warm up, going through various ranges of motion.
1.Superset x 3, minimal rest between rounds
Pull ups, 8 reps, moderate pace
Bent single leg single arm dumbbell rows, 12 reps, moderate weight, moderate pace
2. Superset x 3, minimal rest between rounds
Dumbbell dead lift, 8 reps, moderate/heavy weight, moderate pace
Single Leg Squat, 8 reps each leg, moderate pace
3. Superset x 3, minimal rest between rounds
Bench Press, 12 reps, moderate weight, moderate pace
Stability Ball Push Up, 12 reps, moderate pace
4. Superset x 3, minimal rest between rounds
Machine Hamstring Curl, 12 reps, moderate weight, slow pace
Exercise Ball Hamstring Curls, 12 reps, slow pace
5. Superset X 3, minimal rest between rounds
Machine Shoulder Press, 12 reps, moderate weight, moderate pace
Single Leg Single Arm Dumbbell Shoulder Press, 12 reps, moderate weight, moderate pace
Treadmill
Run 1 Mile
1 minute slow
1 minute hard
General movement cool down
Elliptical 12 minutes
1 minute easy
1 minute hard
General moving warm up, going through various ranges of motion.
1.Superset x 3, minimal rest between rounds
Pull ups, 8 reps, moderate pace
Bent single leg single arm dumbbell rows, 12 reps, moderate weight, moderate pace
2. Superset x 3, minimal rest between rounds
Dumbbell dead lift, 8 reps, moderate/heavy weight, moderate pace
Single Leg Squat, 8 reps each leg, moderate pace
3. Superset x 3, minimal rest between rounds
Bench Press, 12 reps, moderate weight, moderate pace
Stability Ball Push Up, 12 reps, moderate pace
4. Superset x 3, minimal rest between rounds
Machine Hamstring Curl, 12 reps, moderate weight, slow pace
Exercise Ball Hamstring Curls, 12 reps, slow pace
5. Superset X 3, minimal rest between rounds
Machine Shoulder Press, 12 reps, moderate weight, moderate pace
Single Leg Single Arm Dumbbell Shoulder Press, 12 reps, moderate weight, moderate pace
Treadmill
Run 1 Mile
1 minute slow
1 minute hard
General movement cool down
Thursday, January 29, 2009
Quick 30 minute work out
I did this work out with a student I work with at UMass. It should only take 30 minutes or less. The work out should be done at a high intensity.
General warm up
progressive body weight squats with upper body general movement
into high knees
into knee extensions
into straight leg dead lifts
into leg swings.
Med Ball Sit Up Trunk Twist Passes 20 reps (each direction)
Superset x 3
Squats 12 reps @ moderate weight
Single Squats 8 reps
Superset x 3
Bench Press 12 reps @ moderate weight
Exercise Ball Push Up 12 reps
Squated Cable Rows (low line of pull) 12 reps @ moderate weight
(for the second set, I tried a cool new technique using both hands gripping the handle but still only pulling to one side. The rowing arm still rows, but the other arm internally rotates with the elbow bent at 90 degrees)
Oblique Bridge 30 second hold each side
General warm up
progressive body weight squats with upper body general movement
into high knees
into knee extensions
into straight leg dead lifts
into leg swings.
Med Ball Sit Up Trunk Twist Passes 20 reps (each direction)
Superset x 3
Squats 12 reps @ moderate weight
Single Squats 8 reps
Superset x 3
Bench Press 12 reps @ moderate weight
Exercise Ball Push Up 12 reps
Squated Cable Rows (low line of pull) 12 reps @ moderate weight
(for the second set, I tried a cool new technique using both hands gripping the handle but still only pulling to one side. The rowing arm still rows, but the other arm internally rotates with the elbow bent at 90 degrees)
Oblique Bridge 30 second hold each side
Wednesday, January 21, 2009
Strength and Stability
This is a work out that starts transitioning into more specific strength work from what we've been doing, very general, broad based fitness. The idea is you superset a strength exercise with a stability exercise of a similar movement. This will eventually move us into doing pure strength work in the weeks ahead, using classic lifts.
10 minutes elliptical
Straight leg/arm lowering, 20 total reps
Superset 3 rounds, no rest
Dumbbell Chest Press, 50 pound dumbbells, 12 reps
Exercise Ball Push Up, 12 reps
Superset 3 rounds, no rest
Squat, 135 pounds, 12 reps
Single Leg Squat, 8 reps each leg
Superset 3 rounds, no rest
Seated Cable Row, 12 reps, moderate/heavy weight
Single Leg Single Arm Upright Cable Row (line of pull is lower than hips),
12 reps each arm
Oblique Bridge, 1 minute each side
4 minutes elliptical
Also, I wanted to let everyone know that I got my ankles worked on. They feel great. I'm not ready to start leaping and sprinting again, but they're getting better. The type of work I got done on them is MAT...Muscle Activation Techniques. I HIGHLY recommend MAT for anyone who is experiencing any type of joint pain, lower back pain, or who have suffered from injuries in the past (anything from mild ankle twists to structural damage kind of injuries). I also HIGHLY recommend MAT for the elite athlete. After doing fully body MAT a few years ago all of my lifts increased in weight and I got faster. I may post a blog about what MAT is later, but for now check out:
http://www.muscleactivation.com/main.html
10 minutes elliptical
Straight leg/arm lowering, 20 total reps
Superset 3 rounds, no rest
Dumbbell Chest Press, 50 pound dumbbells, 12 reps
Exercise Ball Push Up, 12 reps
Superset 3 rounds, no rest
Squat, 135 pounds, 12 reps
Single Leg Squat, 8 reps each leg
Superset 3 rounds, no rest
Seated Cable Row, 12 reps, moderate/heavy weight
Single Leg Single Arm Upright Cable Row (line of pull is lower than hips),
12 reps each arm
Oblique Bridge, 1 minute each side
4 minutes elliptical
Also, I wanted to let everyone know that I got my ankles worked on. They feel great. I'm not ready to start leaping and sprinting again, but they're getting better. The type of work I got done on them is MAT...Muscle Activation Techniques. I HIGHLY recommend MAT for anyone who is experiencing any type of joint pain, lower back pain, or who have suffered from injuries in the past (anything from mild ankle twists to structural damage kind of injuries). I also HIGHLY recommend MAT for the elite athlete. After doing fully body MAT a few years ago all of my lifts increased in weight and I got faster. I may post a blog about what MAT is later, but for now check out:
http://www.muscleactivation.com/main.html
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