Weight lifting for the week of 9/23/2019… Eccentric Training

So my body has been… well I have had to navigate around my bodies issues. My scoliosis acting up, my shoulder is annoyed at me, and on top of it all I had a cold last week. It made my training almost non existent. I did two days of martial arts training out of the 6 days I had planned.

However today… today is a new day of a new week and I am doing well. So I am babying my shoulder still, my back is feeling good, and my cold is gone. I focused on eccentric training today.

There are three stages of muscle movement.
Isometric contraction – or when you muscle is activated, but it is held in the contraction, not allowed to lengthen or shorten. Example…For instance carrying a box of breakable glass. You might hold it out in front of you.
Concentric contraction – when you activate your muscle, you cause tension, and shorten your muscle. This is the most understood muscle contraction. Example…When curling a dumbbell. You are using concentric contractions to move the weight up.
Eccentric movement – it is a contraction while lengthening your muscle. This one is harder to wrap your head around. Example…when you have curled the dumbbell, and slowly lower the dumbbell back to neutral postion.

Eccentric/Negative Training – is when focus on slowing down the elongation of the muscle. When you slow down the elongation of the muscle you are slowing down the movement while keeping a contraction the muscle. This kind of training is also called negative training. The muscle has to absorb the energy.

Workout: 15 minute HIIT Run

  1. 3 minute warm up walk
  2. 2 minute run
  3. 30 second sprint
  4. 2 minute run
  5. 30 second sprint
  6. 2 minute run
  7. 30 second sprint
  8. 2 minute run
  9. 2 minute and 30 second walk

Weight Lifting: 31 minutes

  1. Reverse lunge– with two 10 lb barbell curels (focusing on the eccentric lowering of the barbell for the count of 3 seconds) x 50 lunges
  2. Bulgarian Split Squats– reps – 10, 10, 10 (making sure to focus on slowly lowering your body for a count of 3 seconds)
  3. Side lunges– x 50 lunges
  4. Flutter kicks– as many as you can do in 1 minute x 3
  5. Hip Thrusters– with a 45 lb barbell reps – 10, 10, 10 (focusing on after raising the bar and engaging the glutes, slowly lower the hips for count of 3 seconds before raising again.)

So yeah today has been a good day. I started today off Brazilian Jui Jistu, and then did my weight lifting workout.

If you get a chance to try it out let me know what you think. Thanks for reading. My respects to you.

Weight lifting workout for the week of 6/10/2019… Great Day

50 min weight lifting workout

I had plenty of time today. The only thing that was hindering me today, was how tired I was. Yesterday we went on a 3 mile hike. It was wonderful. We hiked through the forest to a small beach, then we hiked back. That hike was so relaxing and the beach was amazing. Just what I needed after a really crazy, and this next week is going to be nuts.

workout:

  • 20 min HIIT run
    • 3 min warm up, 5 min HIIT (Run sprint 1 minute, Run 1 minute), 1 min walk, 4 min HIIT, 5 min run steady state, 2 min cool down

      Do these next 4 exercises in a superset (superset, means do both exercises back to back with no rest, 30 minute rest between each two sets)
  • Tripod tricep row 35 lbs, reps-12 left, 12 right, 12 left, 12 right, 12 left 12 right
  • Reverse double leg pike crunch reps- 20, 20, 20
  • Bulgarian Split Squats reps- 15 left, 15 right, 15 left, 15 right, 15 left, 15 right,
  • Squat and press 20 lb each hand, reps- 8, 10, 10
  • Good mornings 65 lbs, reps- 10, 10, 10
  • Dead Lifts 115 lbs, reps- 8, 8,

This was a great workout, and I am happy I did it. I can already feel it, I am going to be sore tomorrow.

If you try this workout let me know what you think. Thank you for reading. Have a great day! I have to go to work now. =)

Thursday Workout…while on vacation, coming back from sickness

28 minute workout…Well it’s been two weeks. I am still congested and coughing but I could not wait any longer to get into the gym. We are at the Hershey Resort. I almost canceled due to us all being sick. However we all seemed to take a turn for the better. So we decided to go.

So today I decided go work out but to listen to my body. I am still getting rid of the junk in my head. I have finished the antibiotics and other than the congestion feel over all ok.

I started out with a steady state run then did a HIIT weight lifting routine. I did a warm up walk 2 minutes, then ran out 10 minutes steady state till my congestion caught up to me, then cool down for 1 minute. Then followed up with a 15 minute weight lifting routine. Enough gabbing here is the workout.

Workout:

  • 13 minute run, 2 min warm up, 10 min run, 1 min cool down.

Weight lifting: do each exercise I time through. Rest 45 seconds the repeat for a total of 3 times.

  • Press and reverse lunge 2x 20 lb dumbbells held above head. Do this for 1 minute.
  • Rest 15 seconds
  • Bent over standing row 2x 20 lb dumbbells. Do exercises for 1 minute.
  • Rest 15 seconds
  • Lunge with bicep curls 2x 15 lb dumbbells. Do for 1 minute.
  • Side lunge with front lift 1x 10lb dumbbell. Hold one dumbbell with both hands and lunge lift dumbbell as you lunge. Do exercise for 1 minute.
  • Rest for 45 seconds and

So over all today’s workout was great. I loved being back in the gym. I listened to my body and the congestion. My muscles performed as I hoped. Breakfast was great and super healthy. I will write more about food later.

Don’t think you have to stop your workout routine just cause you are on vacation or holiday. Most places have a fantastic gym available. But even if they don’t you can do calisthenics in your hotel and room and core workouts. I will write about a core workout I am going to do in room soon.

Now we are going to go to the amusement park and walk for miles and just enjoy each other’s company. The kids are ready and raring to go ride some rides. I hope you have a great day! Thanks for reading.

Weight lifting for the week of 5/13/2019…Workout I was supposed to do, Inhalers, Antibiotics, and Rest

Weight lifting workout for the week of 5/13/2019 did not happen today. I have an URI (upper respiratory infection), that turned into an ear infection as well. The docs have me on a cocktail of drugs to battle this horrible cold virus. It has knocked me on my tush, but I am fighting. I am staying hydrated and taking my medications as prescribed.

I was having coughing fits so bad I could not breath… so they prescribed an inhaler. I really try to avoid taking drugs, but between fevers of 102, to chest pains due to lack of breathing, to sore throat, to ear infection, I quickly decided it is time to take the meds that are needed. Namely antibiotics, cough suppressant, albuterol inhaler to open lungs, mucinex as an expactorant, and pseudophedrine to break up the congestion. Rest and hydration were in order and that is what I have been doing 4 liters a day of water.

Enough blah blah blah… here is the workout I was going to do. I may get to later this week, but certainly did not happen today. Today is the first day with out a fever all day. Yay!

Weight Lifting workout:

Run 20 minute HIIT run
2 minute warm up
10 minutes HIIT (run at fastest maintainable speed/sprint 1 minute, then run normal speed for active recovery 1 minute)
5 minute steady state run
3 minute cool down

Weights:

  1. Single leg pikes crunches Left and Right side reps – 10L 10R, 10L 10R, 10L 10R
  2. Supperman lay face down lifting arms and legs at the same time hold for 5 seconds. Do this for 5 minutes total.
  3. Reverse squat, with bicep curls 10 lbs each hand, reps – 15, 15, 15
  4. Squat and press, 20 lb dumbbells in each hand, reps – 12, 12, 12
  5. Bicycle crunches reps – 10L 10R, 10L 10R, 10L 10R

Again I could not do this today… perhaps you can do it for me and let me know how you liked it.

Thanks for reading… I am also not going to be able to do tomorrows Muay Thai and Kali training. I feel like I am falling behind. I know I need to rest, and I start having a coughing episode every time I trying to do anything more than just a walk around the house.

Weight lifting workout for the week of 4/29/2019

35 minute workout. This week and last have been a bit stressful, and I can certainly feel it in my workouts. Less energy etc.

On to the workout and less of my jabbering.

Workout:

15 minute run  –

  1. 3 minute warm up walk
  2. 6 minute HIIT run, Run at Sprint 1 minute, then Run at regular pace 1 minute
  3. 3 minute Steady state run
  4. 2 minute cool down walk

Weight Lifting:

  1. Squat and press 20 lb dumbells in each hand, reps- 10, 10, 10
  2. Squat and side step resistance band reps- 10 left 10 right, 10 left 10 right, 10 left 10 right
  3. Leg kick back with resistance band reps- 10, 10, 10
  4. Squat stand and kick back leg reps- 20, 20, 20
  5. Plank with hip dips reps – 20, 20, 20

That is all. I will be doing this Monday, Wednesday, Friday.

Thanks for reading.

Weight lifting workout for the week of 4/15/2019… Making yourself workout

38 minute workout. I am sure you all have had one of those days where lethargy is tugging really hard at you. That was my day. I had to build up the will power to get my go-er going. But today I did my workout, even though I just wanted a nap or to just goof off. Enough chattering here it is.

Workout: 38 minutes

15 minute HIIT run.

  1. 2 minute warm up
  2. 1 minute run at fast pace
  3. 1 minute run at regular pace (active recovery)
  4. 1 minute run at fast pace
  5. 1 minute run at regular pace (active recovery)
  6. 1 minute walk (dead tired at this point)
  7. 1 minute run a regular pace (not recovering but resetting to do last half of run)
  8. 1 minute run at fast pace
  9. 1 minute run at regular pace (active recovery)
  10. 1 minute run at fast pace
  11. 1 minute run at regular pace (active recovery)
  12. 3 minute cool down

23 minute Weight lifting done in a super set. (super set, means do two exercise reps back to back, with a small 30 second rest between next two sets of reps)

(note: the weights are for my information, do the weights you can comfortably do, and can do the forms correctly with.)

  1. Squat to shoulder press with dumbbell (20 lbs each shoulder for 40 lbs total) reps – 10, 10, 10
  2. Bulgarian Split Squats reps – 12, 12, 12
  3. Reverse Lunge with dumbbell bicep curl (10 lbs each arm for 20 lbs total) (note: each set of two lunges right and left equals 1 rep) reps 10, 10, 10
  4. Burpees with knee to elbow reps – 8, 8, 8

So that is it. Since I did not want to do a workout today. I wanted to do a quick one. I did a super set, and I made myself do burpees. While they are not the most fun thing to do, they are very effective. Want quick workouts you have to work it hard for the time you are doing it. That will teach me to want to slack off.

Unless I have a serious medical reason not to do a workout, I try to make sure to stick to my schedule. Just not wanting to do a workout is not good enough reason for me.

Thanks for reading. Have a great day, and now I must go to work.

Weight Lifting workout for the week 3/25/2019…BCAA’s are missed

Today’s 45 minute workout was great but I have to say I am hurting. Per doctors orders I have stopped BCAA’s and boy can I feel it. My muscle recovery is taking an extra day and by last Friday I was pooped. After Tuesday’s test I hope to be able to take my supplements again. Doc just checking that the protein he is seeing is from BCAA’s.

This week’s Monday/Wednesday/Friday HIIT run and weight lifting workout. I did the weight lifting portion in a superset.

Workout:

24 minute HIIT run 
1.5 min run, 30 sec sprint
3 min warm up
1 min cool down 

Superset (meaning you do each exercise rep set back to back with a 30 second rest between sets of exercise.)
1) Skull crushers 30 lbs reps- 10, 10, 10
2) Bulgarian Split Squats and press 12 lbs each hand

3) Lat cable pull 70lbs reps- 10, 12, 13
4) Double leg pike ups reps- 10, 12, 14

5) Dead lift 60 lbs reps- 10, 10, 10
6) Plank with hip dips reps – 30, 30, 30

Tuesday/Wednesday/Thursday/Saturday I do my Martial Arts training, Muay Thai, Kali, Bo staff, and Krav 

Thanks for reading and have a great week!