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Erik's 2012 Training Book - The last 31 days...

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Tuesday - Tabata

Post by Erik on Tue Dec 18, 2012 7:34 am

Sleep is still playing games with me, so I got to bed late and woke up late. So I did this:

4-way tabata drill (20 seconds exercise, 10 seconds rest x8 for each exercise)

2x40 lb. dumbbell clean and press 4,4, 3x6
Chin ups 8,5,5,3,3,4,4,4
V-sits 14,10, 8x6
Burpees 6, 5x7

Quick stretch

And that's all I have time for. TIme to wake my little girl.

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Re: Erik's 2012 Training Book - The last 31 days...

Post by Erik on Fri Dec 21, 2012 8:55 pm

Haven't worked out since Tuesday... but now I am on vacation!

Time to cause myself a great deal of pain.

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Friday "workout"

Post by Erik on Fri Dec 21, 2012 10:54 pm

The plan was to do something monsterous this evening. Instead, it was 8:30 before I could start anything, so what I did was this:

Warm-up: Joint circles, 50 each jumping jacks, knee to elbow, alternating toe touch

5x
5 burpees
5 chin ups
5 v-sits
5 spider pushups (L+R=1)
5 squat and shoulder press with a 50 lb dumbbells

And that's it. Tomorrow, I have a 5 hour ninjutsu workshop (down at Rapier Wit if any of you are in Toronto), then another workout on Sunday.


Last edited by Erik on Wed Dec 26, 2012 1:37 pm; edited 1 time in total

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Re: Erik's 2012 Training Book - The last 31 days...

Post by itlives on Sat Dec 22, 2012 10:18 am

Nice workout Erik..

Get some video of the workshop, if it's allowed!
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Re: Erik's 2012 Training Book - The last 31 days...

Post by Erik on Mon Dec 24, 2012 9:07 am

itlives wrote:Nice workout Erik..

Get some video of the workshop, if it's allowed!

Sorry, didn't even think of it. That, and it was either video the workshop or play, and guess which I chose! :lol:

That said, Chris White runs a great workshop. The man is just turning 25. He's been studying since he was eight and it shows. Great class.

Annoyance: I hurt myself on Friday's workout. Did something to my shoulder, I think during the spiderman pushups (not liking that exercise). So while I was getting thrown repeatedly on Saturday, my shoulder started messing up, which led to me messing up my breakfalls to avoid further hurting the shoulder. I have a very large bruise where I shouldn't, dammit. And today's workout was modified as a result.

Too bad, too. My friend Tori asked if I wanted to go bouldering today. Have to back out. Sad now. :cry:

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Monday - Workout

Post by Erik on Mon Dec 24, 2012 9:21 am

Planned a tough mudder style workout today. Had to modify in order to accomodate the shoulder. Pushups hurt, dammit.

Warm-up: Joint circles, 50 each jumping jacks (which is where I discovered that raising my arm above my head hurts), Knee to Elbow, Alternating toe touches.

Alternating 2 minute cardio + 1 minute strength x3, break

2 minutes run on the spot
1 minutes pushups (had to do wide pushups and couldn't do many)
2 shoulder jacks (supposed to keep arms above shoulders; I kept mine below)
1 squats (supposed to be squat and press)
2 calf jumps (don't have a jump rope)
1 slippery mountain climbers (2 footed mountain climber with feet on towel)

1 minute Rest

2 burpees (couldn't do the pushup)
1 turkish get-ups (15 lbs)
2 skates
1 crawl outs
2 ski jumps
1 side plank dips (shoulder did not like this position)

Rest

2 standing mountain climbers
1 leap frogs
2 high stepping
1 pull up (once up it wasn't bad, but couldn't do full ROM)
2 quick feet
1 alternating pistols (assisted)

Rest

2 tire jumps
1 high plank
2 running on the spot
1 tricep dips
2 skates
1 scissor jumps

Rest

2 burpees (no pushup)
1 horizontal rows (supposed to be towel pull ups)
2 skates
1 squat jumps, ass to grass
2 ski jumps
1 sliding side lunges

Done & Stretch.

Nice workout. Ran out of gas in a couple of places, but not bad. Will be incorporating this more often into next year's workout.

Have just about worked out (pun intended) my physical goals for the year. I will post them soon.

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Wednesday Workout

Post by Erik on Wed Dec 26, 2012 1:48 pm

Didn't manage my Christymas day run. Oh, well. It was Christmas.

Today: Shoulder/upper pec still sore but much improved. Did another modified workout, this one of my own devising:

Warm-up: Joint Circles, 50 each Jumping Jacks, Standing Knee to Elbow, Alternating Toe Touches

1 minute per exercise, 10 seconds to switch. Where an exercise starts with 2x it meast hte exercise is done continuously for 2:10. with 10 seconds to switch.

Chin ups 15+5
Squats: 40
Wide pushups: 22+8
Bicycle Crunch 30+3
2x Skates
Pik pushups 30
Narrow squats 20+10
Horizontal Rows 20+10
High plank supermans 12
2x Ski jumps

2 minute break

Chin ups 10+3
100 lb. suitcase squats 8+3
Shadowboxing
Mason Twists w. 10 lbs. 27
2x Standing mountain climbers
Turkish get ups w. 15 lbs 3 each side
100 lb. deadlift 8+1
Horizontal rows 18
High plank knee to elbow
2x quick feet

2 minute rest

Chin ups
Lunges
Shadow boxing
V-sits
2x swamp stomps
Hand stand hold
Scissor jumps
Renegade rows (no pushup)
High plank
2x no pushup burpees

Wherever there's no numbers I didn't keep track or forgot. Over all, meh, but I've been worse before.

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Re: Erik's 2012 Training Book - The last 31 days...

Post by ma4ia on Wed Dec 26, 2012 2:12 pm

Good workouts. Like the style.

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Re: Erik's 2012 Training Book - The last 31 days...

Post by Erik on Wed Dec 26, 2012 10:20 pm

ma4ia wrote:Good workouts. Like the style.

Thanks! Check out "Tough Mudder" for some more instpiration. They have their own workout set-up, which you can adapt to your own use (like I did).

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Re: Erik's 2012 Training Book - The last 31 days...

Post by itlives on Thu Dec 27, 2012 12:44 pm

Happy Birthday Erik! :party:
Another one bites the dust (year, that is)
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Re: Erik's 2012 Training Book - The last 31 days...

Post by Erik on Thu Dec 27, 2012 5:01 pm

itlives wrote:Happy Birthday Erik! :party:
Another one bites the dust (year, that is)

Thanks much! Got a pair of pushup bars, a multi-pressure gripper, and some cleats for running in winter! This year coming is going to be good, I think!

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Re: Erik's 2012 Training Book - The last 31 days...

Post by CheesedogTheFirst on Fri Dec 28, 2012 1:41 am

Happy Birthday! :party:
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Re: Erik's 2012 Training Book - The last 31 days...

Post by Erik on Fri Dec 28, 2012 9:52 am

Cheesedog wrote:Happy Birthday! :party:

Thanks, Cheese!

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Friday - Modified F'ing Fifties

Post by Erik on Fri Dec 28, 2012 12:36 pm

Since there was no birthday workout, today I did this:

Warm-up: Joint circles, 50 each jumping jacks, knee to elbow, alternating toe touch

F'ing fifties (modified for sore shoulder) for time:

50 wide pushups
50 squats
50 bicycle crunches
50 horizontal rows
50 lunges
50 back extensions
25 chin ups
50 step ups
50 mason twists
50 pike pushups
25/25 single leg deadlifts
50 leg pump
50 burpees (no pushup)

Time: 24:43

That was happy-making. i know the time would have been much slower with HSPU partials and pushups on the burpees, but I'll take what I can get, today.

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Re: Erik's 2012 Training Book - The last 31 days...

Post by itlives on Fri Dec 28, 2012 2:42 pm

Good effort! 6 minutes off your goal of 30 minutes does leave a lot of time to get in those burpee push-ups. I think the full HSPU would slow me more than the push-ups.
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Saturday - Snow run!

Post by Erik on Sat Dec 29, 2012 10:48 am

Got about a foot (finally) over the last few days, and it was coming down when I went out. Perfect tie to try the ice-grippers I got for Christmas. So they went on hte shoes and I went on the road. Short run, due to weather and things to do:

Distance: 5.15 km

Time: 32:16

Pace: 6:15/km

Not bad, given the weather. I'll take it.

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Re: Erik's 2012 Training Book - The last 31 days...

Post by GreekPT on Wed Jan 02, 2013 1:25 am

Happy very Belated Birthday, Mr. A Burpee Without a PUSHUP Is Merely A Squat Thrust Canuk, but you already knew that!! :)


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Re: Erik's 2012 Training Book - The last 31 days...

Post by Erik on Wed Jan 02, 2013 8:51 am

GreekPT wrote:Happy very Belated Birthday, Mr. A Burpee Without a PUSHUP Is Merely A Squat Thrust Canuk, but you already knew that!! :)

I did know that, but with a messed up shoulder, I'll take what I can get!

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Re: Erik's 2012 Training Book - The last 31 days...

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