Thursday, December 31, 2009

Thursday December 31, 2009

The Couch Potato Ticket to Bowl Week
  1. Commercial break #1 - 10 PCS (Push-up, Crunch, Squat)
  2. Commercial break #2 - Plank Hold
  3. Commercial break #3 - Break
-Repeat through entire game or show

Note: A couple of years ago, I saw a NFL team preview show. The organization wanted one of their 350 lb. lineman to get down to around 315 over the off-season as he was injury prone and had little to no stamina. The training staff tried in vain, but just did not get much progress with traditional weight/conditioning exercises. The player just hated that traditional stuff and could not get motivated to do the work necessary. Finally, the trainer sat down with the player and asked him what his favorite thing to do was. The player answered what he REALLY liked to do was watch TV. So the trainer made a deal with him. The player could watch all the TV he wanted to, but every commercial break he had to do push-ups, sit-ups and air squats the entire break. The player rolled into training camp at 315 and in the best shape of his life.

Lesson learned: Exercise programs, exercise equipment, exercise videos, etc. are worthless if you don't do them with consistency and intensity. There is no going through the motions with the physical machine that is your body. Over the years, I (as have may others) have found this out the hard way.

Wednesday, December 30, 2009

Rest Day Read: December 30, 2009

Rest Day Read
Short Read #1 (SR-1)
Jack London's To Build a Fire

Great winter tale on man's struggle versus nature. This story almost always pops into my head whenever we get a good deep snow to shovel or a real cold snap. Probably one of the stories that really lit the spark on me becoming a reader.
I am sure I had some sort of learning disability as a kid. Probably still do (especially if you ask my people for their opinion). Today, I would probably be in several federally mandated sp. ed programs, but in bygone years at the CTK* they usually would send you down to a learning center, a.k.a storage room, to work with a volunteer doing some special lessons. Once, in 6th grade, I went down to the reading help session and was given a mimeographed copy of To Build a Fire. I sat down at a folding table placed between walls of textbooks boxes and ran my finger and eyes over the first line "Day had broken cold and grey, exceedingly cold and grey...". Everything in the room disappeared. I found myself in the Yukon looking over the shoulder of the "new-comer" in his struggle for survival. I was transformed, the locked door to books kicked open, snapped from its hinges. Life would never be the same again.

* Christ The King Catholic School, Kansas City KS. The 1970's LMC socio-economic landscape of the CTK forced the administrators, teachers and parents to develop a highly innovative, creative school environment. Looking back, it was a school way ahead of its time.

Tuesday, December 29, 2009

Tuesday December 29, 2009

I. Turkish Get-Ups
-Alternate R & L for continuous 5 min.
II. Full Back Squats
-300# (or a challenging weight) Max Reps for 5 Rounds

Monday, December 28, 2009

Sunday, December 27, 2009

Sunday December 27, 2009

Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings

Saturday December 26, 2009

I. Play a total of 30 minutes on new Wii-Fit Plus
II. Play a total of 30 minutes of heart thumpers on new Wii Resort.

Friday, December 25, 2009

Friday December 25, 2009


I. Eat, Drink and Be Merry!

Thursday December 24, 2009

I. Plank Holds
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbow Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
II. 2.5K Run

Wednesday, December 23, 2009

Wednesday December 23, 2009

Ski Machine Intervals with Push-Up/OH Squats
10 Rounds
0.2 Km ski machine(or jog around block/ride to CCCMS parking lot)
PVC OH Squat (10 reps round 1, 9 reps round 2 ...1 rep round 10)
Push-Up (1 rep round 1, 2 reps round 2 ... 10 reps round 10)

Tuesday December 22, 2009

Rest Day

Monday, December 21, 2009

Monday December 21, 2009

Kashmir Timing PCS
10 Push-Ups
10 Crunches
10 Squats
-# rounds completed during the playing of the Led Zeppelin classic "Kashmir".

Notes from editor: Kashmir is such a great song. If I ever needed a pro wrestler introduction song is would be the start of Kashmir. If you don't already have Kashmir in your collection, spend the $0.99 and buy the dang thing.
Don't you think everyone should have at least ONE theme song in their life?

Sunday, December 20, 2009

Sunday December 20, 2009

M.O.M (move one mile)

Saturday, December 19, 2009

Saturday December 19, 2009


I. Float Like a Butterfly...
  1. Pull-Ups (max reps)
  2. Sandbag Hop-Ups (5 reps of full back squat, explode to box jump)
II. Sting Like a Bee...
  1. Deadlift (300lbs. max reps)
  2. Heavy Bag Jab, Jab, Punch (20 R,R, L then 20 L,L,R)
-4 Rounds AFAP (as fast as possible without losing form)

Friday, December 18, 2009

Friday December 18, 2009

Gym Jones Six Way Barbell Complex

Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Finish with Push-up
Perform 6 sets at the following weights and reps:
3 reps each @ 95#
3 reps each @ 95#
3 reps each @95#
2 reps each @115#
2 reps each @115#
1 rep each @135#

-modify weights as needed.
-work AFAP (as fast as possible without losing form)

Wednesday, December 16, 2009

Thursday December 17, 2009

What the heck...
Handstand Practice
I know, I know, I know. Old fat guys should not attempt to perform handstands. Especially old fat guys who couldn't jump rope until adulthood (and whose ability to snap one's fingers is still a matter of debate amongst his family) should probably not attempt to perform handstands. But, a year ago, a dead hang pull-up was impossible, a squat clean ridiculous, so hopefully in 12 months a handstand push-up will be in my bag of tricks. Wish me luck, I am going in...

Tuesday, December 15, 2009

Wednesday December 16, 2009

1. Wii Fit Long Course Run
2. 20 Push-Ups
-4 Rounds

Tuesday December 15, 2009

Olympic Lift Repetitions
20 Sets of 1 rep
-break down choice of Oly lift technique into parts and work up the rep ladder for technical improvement leading to perfect repetition by end of the ladder.
Remember: Form over weight until form is perfect.
  1. Clean & Jerk (Clean, Front Squat, Split/Push Jerk)
  2. Snatch (Power Pull, Muscle Snatch, OH Squat)

Monday, December 14, 2009

Monday December 14, 2009

Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings
Run 400 m
25 Weight Swings

Sunday, December 13, 2009

Sunday December 13, 2009

Time Trial
5.0 mile airdyne type stationary bike

Saturday, December 12, 2009

Friday, December 11, 2009

Friday December 11, 2009

Tabata Trio
Pick 3 exercises and perform a Tabata timed session on each. A Tabata timed session is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Record reps completed for each round. To score, you add up the lowest rep total per round of each exercise OR add up the total number of reps in all 8 rounds for each exercise.

Wednesday, December 9, 2009

Thursday December 10, 2009

Up and Down and All Around
20 minutes on treadmill, one of preset programs that adjusts speed and incline at intervals. That is the Up and Down part. The All Around is to try to turn and sidestep walk or carioca at the VERY LOW SPEEDS*.
*NOTE: This part is not recommended for anyone else to try due to eminent threat of treadmill fall injury, it is a true "DO NOT TRY THIS AT HOME" movement. I read somewhere in Men's Fitness, I think, that this is part of Reggie Bush's training regiment, except that he catches objects, while turning and walking/running. For me, it is just comedy of fat, old guy just about falling on his ass in front of laughing teenage children.

Wednesday December 9, 2009

Snow Day Squats
5 sets of 3

Tuesday, December 8, 2009

Tuesday December 8, 2009

Snow Day = Shovel Workout
Shoveled driveway and sidewalks twice so far with about 4 inches of beautiful snow day snow each time. Get the heart rate up and keep it going until cement is showing. True "functional" fitness.

Monday, December 7, 2009

Monday December 7, 2009

Rest Day
Not really, have to do yesterday's swing workout. There was little or no motivation after watching the Kansas City Chiefs get lambblasted by the Broncos at Arrowhead yesterday. It sucked the life out of me. As an ex-offensive line and defensive football coach, watching the Chiefs is the equivalent of sticking push pins into your eyes...
Why are my teams so bad?!!!!!!
Why must I be tormented?!!!!!!
But, on a positive note, I did not break anything, I did not curse, I did not throw anything...seriously, I didn't.

Sunday, December 6, 2009

Sunday December 6, 2009

Rounds of 15 repetitions
15 minutes continuous

Saturday, December 5, 2009

Saturday December 5, 2009

I. Ski Machine
II. GH Developer
Back Extensions

Thursday, December 3, 2009

Friday December 4, 2009

Sandbags are Good
Clean sandbag and carry 200m as prescribed
  1. Zercher clean and carry
  2. Clean to right shoulder and carry
  3. Clean to left shoulder and carry
  4. Clean to jerk, hold and carry
  5. Continental clean and carry

Wednesday, December 2, 2009

Thursday December 3, 2009

Warm-Up: Jump Rope
Deadlift: 5 sets of 3

Wednesday December 2, 2009

Active Rest Day
Warm up with hurdle routine
  • Forward right then left
  • Backward right then left
  • Sideway forward right then left
  • Sideway under right then left
200 punches total on heavy bag and speed bag

Tuesday, December 1, 2009

Tuesday December 1, 2009

Stationary Bike full speed for 1:00
Gorilla Deadlift for 1:00
Rest 1:00
Repeat 3x
Rest 3:00
Alternate DB Press for 1:00 (light DBs)
Quick Step Ups alternate for 1:00
Rest 1:00
Repeat 3x