Sunday, September 12, 2010

I'm a slacker

...and simply just haven't been posting. Below are some recent workouts that I've been doing. Basically, I've been doing two heavy weight or bodyweight workouts a week with a sprint workout every 7-10 days. I've been very consistent with this kinda/sorta routine for a few months. I've significantly increased the weight in some of my lifts, most notably with the deadlift and snatch. However, on the days that I am doing these workouts I've noticed that "workout time" has gotten a little long for my liking. My last workout was well over an hour and I like to keep things 45 minutes or less. Also to note, my neck has been more stiff than usual and also seems to tighten up even more when I'm surfing; too much shoulder and trap involvement I presume. I'm going to keep the number of days I lift to only two still but, will move back to solely bodyweight stuff again as I find it is more conducive to surfing and general daily activities. Walking, of course, helps with recovery from heavy lifting or marathon surf sessions.

Friday 8/27/10

Kickboxing: 6 rounds @ 3 minutes
Jump rope: 6 rounds @ 3 minutes

Tuesday 8/31/10

Muscle-ups: 1x5 @ bodyweight, 1x3 @ 17lbs., 1x3 @ 35lbs., 1x2 @ 45lbs.
Kettlebell Clean and Jerks: 1x5 @ 70lbs., 1x5 @ 80lbs., 1x5 @ 100lbs., 1x5 at 140lbs.

One-arm pull-ups: 5x3 each arm.
One-leg squats: 1x5 bodyweight, 1x5 @ 17lbs., 1x5 @ 35lbs., 1x3 @ 50lbs., 1x2 @ 70lbs.

Jump rope and heavybag work in between sets.

Friday 9/3/10

One-arm snatch: 1x5 @ 35lbs.(warm-up) 1x5 @ 40lbs. 1x5 @ 65lbs. 1x5 @ 75lbs., 1x3 @ 80lbs., 1x2 @ 90lbs.
One-arm push-ups: 5x5 each arm.

Single-arm/single-leg deadlifts: 1x5 @ 100lbs., 1x5 @ 110lbs., 1x5 @ 125lbs. 1x3 @ 135lbs., 1x3 @ 140lbs.
Overhead press: 1x5 @ 40lbs., 1x5 @ 55lbs., 1x5 @ 65lbs. 1x5 @ 75lbs.(push press), 1X3 @ 80lbs.(push press)

Tuesday 9/7/10

Workout at work on the beach: A circuit of swim, run/sprint, calisthenics, and paddle.
Circuit of jogging to cone, sprinting back to start line, performing calisthenics or some variation of push-ups, squats, sit-ups, planks, burpees, etc. then, swim out into the ocean approx. 30-40 strokes each arm then, run/sprint again, then paddle out into ocean on paddleboard approx. 50-60 strokes. Repeat for 5 rounds. Took us approx. 40 minutes.

Thursday 9/9/10

Beach sprints and surfing with my wife at St. Augustine Beach.

10 beach sprints with approx. 3 minutes rest in between. Mar did push-ups and sit-ups, I swam. Then, we surfed.

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