Wed:
20min Yoga
Notes:
Felt really tight and a little off so I spent some time getting loose and limber. Follow in to Thurs, I have some sort of bug. Nothing too serious just something flu-y. I’ll try to get my other “heavy” day in tomorrow to round out two solid lifting days this week. Next week I’ll be in warmer climates and I’ll focus on the body comp. The plan is a simple calorie deficit and lots of light cardio.
Genius.
Today:
Bench Press @ 175 reps 5/3/4
DB Press @ 45 reps 15/15/15/15
Cable row @ 100lbs 12/12/12/12
Reverse Fly @ 15lbs 9/9/9/9
Notes:
Here’s a little story that you can take home and ponder a little. I’m pretty much “the” PT leader for our section now. The previous leader has a little complex about wanting to know what’s going on and what we’re going to do before we do it. He typically grills me as we’re walking over to the area where we’re going to be doing what he’s asking me what we’re going to do.
Now I’m a fairly friendly guy and I don’t mind expaining things so that everyone is on the same page. however I don’t like to repeat the same story two times in a 5 minute span. If you like to know what the group is doing so you can brace yourself for it…that’s cool. Just try to consider the group leaders perspective on how much they enjoy listening to their own voice and if “maybe” you can hold out a couple minutes to get the answers you want at the same time as the rest of the group.
I went to the grocery store today. I’m probably one of the 4 men on the entire planet that actually likes to shop for groceries. There are a couple of caviats to my enjoyment:
During my most recent visit I was bombarded with 100 calorie versions of…pretty much everything. You can get popcorn, cookies, even apples. That’s right folks, 100 calories worth of apples. Cause we’re in an epidemic of people getting morbidly obese because they’re eating the WHOLE apple. Put the apples down people. Learn to say “no”.
I dunno if anyone’s following the biggest loser but it’s on and back in action. For a person that hated it originally, I now think it’s pretty awesome. Not really because the trainers do anything or the people are really doing anything that great (even though they are). I like it because it just goes to show that even if you’re retarded you can get the job done with a little dedication.
I dunno if anyone is following the whole obesity tax thing or not. If you’re staring at the screen with a blank look google “New York obesity tax” when you’re done here and get up to speed. Long story short they’re imposing a tax on soda (I think California is taxing high fructose corn syrup). The interesting thing on both is that soda and HFCS are t as the evil that is fatness and we should stop “the man” or at least make some money off of the fatties.
This brings me to having a nutrition discussion with my co-workers during breakfast one day. They had some burritos and orange juice and talking about the evils of soda. I pointed out that the juice was more calorie dense than a pepsi of equal size to which the response was “Well yeah, but it has zero nutritional value”. To which I replied “So? Are you really getting the bulk of your nutrients through liquid calories in the first place?”.
That’s basically the crux of my issue with taxing “bad food”. The food may not be great but it’s not bad. Obesity isn’t caused by ding dongs. It’s caused by people eating too much. You can lose weight all day long drinking soda and eating snickers. You might feel like shit, but you’ll lose weight. Before anyone starts freaking out about being healthy, the tax isn’t called “the healthy tax” it’s the obesity tax. I say tax portion sizes. Shove the king sized snickers up your pooper and give me a 120cal one.
Thursday:
Circuit x 5
10DB Snatch @ 45
10DB Swing @ 45
10 Burpee
notes:
I’m old and tired 
Today:
AM
Circuit x 5 (aprox 30sec rest between rounds)
20DB Swing @ 20lbs
20 Pushup
20 Step Up
20DB Push Press @ 20lbs
20 Crunches
PM (Boxing)
run 2mi
jump rope 4×2min
Spar 1.5 rounds
notes:
I was waaay sore by the time evening came around. I was looking over at (a guy that was fresh and I’d never seen) this fella knowing that I was getting ready to get my ass kicked and thought to myself “Fuck you, you bastard. Give me what you got”. And he did. That whole karma thing from damn near retarding the guy on monday. I went down once and went down hard enough that, that was that. I was coherent but my legs were jelly and not in the mood to move. 
falling behind.
Work has been pretty extreme lately. Not that I’m “working”, but I’m just physically involved a lot. Training has been pretty lax and I’ve been gorging after my PT test. Mmmm.
Monday was a hard boxing session. Lot’s of motivation from me for whatever reason. Today was a big ice storm so no PT this morning. I was sore and sluggish for boxing today. We have two coaches. One is a fairly skilled coach that really has us work on technique and gives a lot of feedback and helps us learn what we’re doing. The other just throws us in the deep end and has us work hard. Lots of comments that we don’t know what we’re doing, which I concede, but I don’t know how we’re supposed to know what we’re doing when he’s the jackass that’s teaching us.
Today’s session was intended to be harder but motivation wasn’t particularly screaming. We sparred. I spar the coach (we all do) and he just beats my ass. He definitely holds back but he still beats my ass. I actually was able to spar someone my size (the coach is 3-4″ taller and 20-30lbs heavier…at least). Delivered my first knockdown. I don’t think I was really better than he is, but I wasn’t afraid of him. Caught him with a strait then later in the round a hook put him down pretty hard. The good coach said that my left hook is my “go to” weapon…sure as shit it connected hard right on the ear. We had another round later and I felt bad, I think he probably got a mild concussion. Why they kept having him go I’ll never know, but it didn’t feel good seeing any mildly hard shot was wobbling him. In other news I landed my first uppercut. It doesn’t make for a good story but I’m proud of myself. It’s not a familiar or natural feeling punch.
I’m thinking I’ll start putting more misc non workout related stuff up here. I don’t have a ton of time to do reviews at the moment and it might make for something mildly more entertaining to read (and write) than plain ol workout journal stuff.
I was recently re certified as a PT leader. To my surprise the class was pretty decent. The people that taught it seemed interested in what they were doing and grant access to quite a bit of interesting equipment and training.
The only negative I had was on on the sample training. The first was an old gym rat who’s sole focus was on making a routine hard. IMO a “hard” routine is the mark of a lazy trainer. You can make anything hard, just move into an awkward position and hold it for a few seconds or super+set something that focuses on a small muscle group….viola…hard. I was even balancing on a swiss ball at one point, at which time there was a definite risk of me losing my shoe up his ass. Body awareness is cool, lack of being able to stand on a fucking ball does not mean that you’re missing a vital part in your training. Then we had a mini spin class. This was my second ever spin class…neither time could really justify me wedging a tiny little seat in my ass for 45min. There seems to be a trend of fat spinning instructors I’ve noticed. I get to listen for ever on how you can get lean and in shape spinning by someone that either doesn’t own a mirror or just misses the irony. Finally we got introduced to equipment by someone that obviously had no clue about what was going on. Talking about isolating different sites in muscles that…you can’t isolate and using machines in ways that they weren’t intended to be used. Good times.
All three of the negative experiences reiterated that you need to know why you’re going to the gym and the necessity of having a holistic view of training to ensure that you actually get what you achieve what you’re setting out to do. What’s the point in going to the gym if your training\diet\lifestyle doesn’t match your training goal? You could be sitting on the couch eating delicious oreo cookie ice cream sandwiches. Yum a dum dum. At least you could enjoy that!
Saturday
3mi jog
3×2min Heavy bag
Yesterday
Agility Drills 2×20rep
Slalom Hop
Wide Out
Ali Shuffle
Hip Twist
One foot Hop
Shoulder re\pre-hab 2×15 rep
Band Pull
OH Band Pull
Internal\external Rotation
Circuit x6
10 burpee
12 superman
10 scissor jump
10 bicycle
Today
1.5mi jog
Boxing:
Hand drills and trying to work on footing
