Saturday, November 1, 2008

Slightly amusing, I think

Been reading through the archives again and came across this piece from Alwyn - interesting bits of fitness philosophy in there. Pretty neat stuff - sometimes it's interesting to take a step back and think about the why and the goal as opposed to the how of your workouts.

'course, the how can be fun too - today's workout borrows some bits from 7 Keys to Athletic Success too, and a few others. Which might be appropriate for a Halloween workout - I'm making a Frankenprogram :-P

Some notes on today's workout:

Warm-up: ground-based calisthenics - about 5 minutes of bodyweight squats, lunges, jumping jacks, spiderman push-ups, mountain climbers and burpees in a circuit format.

A1: Gironda dips, 22lbs in dip belt, 3x6
A2: YTWL, 5lbs 3x8

The YTWL is a mobilization/shoulder stability exercise more than an outright strength exercise, plus a bit of endurance work - you do 8 reps of each movement. Which means that at the end there your muscles feel on fire ;)

B1: Flies 21lbs 3x12
B2: Stepups - bodyweight. 3x10 per leg.

I think it was either Cosgrove or Waterbury who thought that if you train lower body twice a week you should do at least one session without heavy spinal loading - in any case it seemed like a good idea to include some single-limb work and some lighter fun stuff.

C1:Military Press(88lbs) 11,9,8
C2:Dumbbell pullover(38lbs)10,12,12

D1: Pallof Press (35lbs on the cable stack) 2x10 each side
D2: unbalanced Incline dumbbell press (21&28lbs) 15,15

E: Dumbbell woodchops. 28lbs, 15 reps
E2: Plank - to exhaustion.

That's when the bell rang for the hour, so cut the workout short there and stretched.

You'll note that I'm using a lot of isolation and small movements in addition to the big stuff today - I've managed to correct a lot of the postural flaws I had but I still need some shoulder stability and ROM work. Though some of those isolation stuff is just to add a touch of volume to the chest workout without overdoing the loading parameters.

Sunday, August 3, 2008


I am not amused - none of my web sites will resolve. I can get into the cPanel admin area, but that's where it stops - none of the domains or subdomains will resolve.

Monday, July 28, 2008

Some further thoughts on weight loss

One of the things I've noticed in my year of dieting and moderating the fitness forum con is that the people who take my advice and lift weights generally end up much happier with their overall results - resistance training is like a facelift for your whole body.

The science of weight manangement

I'm going to be expanding a bit on it here sometime soon, but I've summed up my thinking on the subject in this weight loss knol - it's kinda the condensed version of what I've learned about fat loss over the course of losing more than 60lbs over the past year. I'm still not done with my weight loss journey, weight management is for life, not just for summer.

But it's good to stop and sum up the experience every now and again.