Wednesday, December 23, 2009

Shopping finished yet?

After a brief hiatus, I am back.
My Promax samples came the other day. Surprisingly good stuff! 20 grams of protein, 200 cal. 4.5 grams fat. Usually you don't find a good tasting bar with more than 14 grams of protein. My favorite so far, the cookies and creme.
Excited for some snowboarding tomorrow. I was skiing last week, figured I would switch it up and hit some rails tomorrow! I do have to say skiing is more of a workout though. I mistakingly did a big leg session the day before skiing. Needless to say I was walking like a 90 year old grandma the day after skiing.

Hit the gym this morning for a cardio/shoulder workout.
I usually down a pack of Gu Chomps or a Gu 15 minutes before the gym for some much needed quick shot of lasting energy to help me through my workout.

- 35 min interval run consisting of 1.5 min run at 7 incline and 9 speed, then 4 min walk at 3.5 speed, rinse and repeat.

Shoulder workout
- Arnold press (55lbs) 3 sets 10 reps
- Weighted military pull ups (25lbs) 3 sets of 10
- Reverse cable crossover for back and shoulders
- Dumbbell shrugs (100lbs) 3 sets of 10
- Weighted dips (45 lbs) 3 sets of 10

- Lumberjacks 3 sets of 10
- Planks
- L-seats
- Crunches

Off to bed, plan to be on the road for the slopes at 8am
Definitely will be packing a couple Promax bars which will be an excellent mid day snack and end of the day snack for the ride home.

Oh and no I am not done shopping Grrrrrrrrrrrrrrr.

Tuesday, December 8, 2009

home workout

Try this on for size

If you cant make it to the gym, heres a good upper body workout.

Push ups 15 reps, 4 sets, rest 15 sec between each set of reps, 30 sec between each full set

Tri-angle push ups
Military push ups
Standard push ups
Wide push ups

-That is one set-

rest 30 sec, now do this whole thing three more times.

Feel the burn yet?

Off to the gym, I will be back for more later

Thursday, December 3, 2009

Get yer GU

The GU arrived yesterday!

This stuff is an excellent energy supplement. Used by tri-athletes almost all the time. Its a quick shot of energy that lasts about an hour or so. Stay hydrated while using one of the GU packets though, this helps with staying energized.

I tried the Exspresso Love and really liked it. The consistency might take some getting used to, but its easy to ingest (goes down quick) which is why I think runners and tri-athletes like them.

I was not in a race yesterday at all, rather spent the day shoveling dirt. I used the GU Chomps during the day and a GU about 15 min before I left for the gym. I'm not gonna lie I definitely had more energy at the gym than usual, and this was after an already strenuous day. Im convinced...

Wednesday, December 2, 2009

MMA Training

Hope everyone had a great Thanksgiving. We are back home after a long 12 hour drive (phew), it went as good as it could go I think.

Now that I am back, I can get back into a routine. I am thinking up a workout that will cater to a more MMA (mixed martial arts) style routine to throw in a couple times a week. I actually have Joe Wisdo of MMA Fitness and Training sending me a workout routine, diet plan, and nutrition manual, I will let you all know how I like it. There should be a link to their website up soon so be looking for it if you are interested.

On that note, while in Blacksburg, Va I had the opportunity to join a group of guys that train in MMA at the Blacksburg Martial Arts Center. Excellent time! My background is mainly in Tae Kwon Do where I fought at the collegiate level and a small mix of Jui-Jitsu and Haipkido. I can tell you one thing MMA is more of a workout than it even looks on TV!

I am real excited to get more and more involved and have hopes to fight competitively someday. I will keep you posted on that and how my training for that is going.

Todays workout...
Upper body
Bi-ceps, Tri-ceps
Weighted pull ups
close grip pull ups
corn cob pull ups (look them up, they suck, but they are sooooo good)

Run 2 - 2.5 miles at 1 incline and 6.5 speed (better for your knees at a slight incline)

cable oblique rotation

and if there is time, my normal ab routine

Thursday, November 26, 2009

Pre-Stuffing Ride

Its Thanksgiving and that usually means a lot of eating and lounging around and yes a lot of sleeping (that turkey will knock you out).
Just got back from a brisk ride. It was nice to get back on my bike even (its been in storage due to moving) though it was cold. It was a short ride (approx. 15 miles) but got a burn going here and there.

This will most likely be a rest week for me in terms of strenuous workouts mainly due to the traveling and holiday. Like I said before, rest will do you good, your body will thank you. Some of you might be like me, you get antsy if your sitting around to long so here is a quick little workout that should give you a quick pump but not strain you to much.

I find its best to do this first thing in the morning to get yourself going, but that's just my preference.

Push-Pull-Sit up. This whole routine should take no more than 10 min.

Push up 10 of each set. If you need to you can modify your push ups by kneeling, but remember to keep your back flat still
- triangle (hands make a triangle)
- military (hands directly at your side inline with about your sternum)
- standard

Pull up 7-10 of each. If you have a bar, also if you rock climb try using the jam above your doorway. Its hard but it is great for finger and grip strength (I like these) its works like a campus board. When I first started doing these it was about 5-7 max, now I am up to 12 or more.
- close
- regular

Sit ups 10-12 of each
- single knee up, one leg straight down, then switch
- knees up crunches
- oblique v-ups switch sides
- concentration crunches (these should be done very slow and concentrate on keeping your abs tight the entire way up and down, 5-7 on these)

There you go, your all done and your ready to feast away!

What are you most thankful for?

Have a wonderful Thanksgiving!

Saturday, November 21, 2009

Its good to be Flexible

Last nights spinning session was a bust, actually I didn't even make it to the gym because of time. It worked out fine though because I had time this morning to get to the gym (and I got to workout with my wife, double bonus).
This is where it is good to be flexible, yes its good to be able to touch your toes too, but thats not what I am getting at just yet.
I have found that keeping your workout schedule to be flexible is very important, because things do come up, everyone needs a vacation, and time is usually of the essence. Its not worth getting discouraged for missing a workout, or not being able to for a little while. Your body needs time to recover and extra rest here and there is necessary.
Usually some of my best workouts come a couple days after a week long break. Just a little word of advice

Have some sample products coming in soon...
Gu, Nutiva (organic hemp protein) and don't forget to check out TRX Suspension Trainer. If you use the 25% link, you get 25% off your entire order. Would be an excellent Christmas gift for anyone looking to get fit or that muscle head uncle of yours, and you can take it anywhere you go!

Fun question...

What is your favorite pre and post workout eats?
My answer
Pre - a wheat bagel w/2 T Smart Balance PB, sometimes more cause I like PB, glass of crystal light
Post - EAS 100% whey protein shake made with 1 banana, fat free milk, few ice cubes, some more PB and flax meal

Friday, November 20, 2009

Its Friday!

One of my favorite sports is cycling, but many times mother nature does not always cooperate. So what do I do? Get on the bike anyway, at the gym of course.
During the week as I mix up my routine, I like to throw in at least 2 days of strictly cardio. This can be anything from interval training to longer slower paced endurance cardio. Normally after a lift session if I have time I will do a quick mile or so before I finish with abs.
So today is spinning day. I have only taken a couple "real" spinning classes, normally I just do my own thing.
Riding at the gym, distance does not matter to me so much as time spent huffing and puffing. Todays workout should be about an hour and a half. 1 hour spinning, 5-10 min cool down (medium paced walk on 6 incline, gradually working back down to 1)
If you don,t have a gym membership, a good piece of equipment to have is a trainer. These can be pricey so do your homework, I say recycle... buy used. Just know what your looking for so you don't get junk, check reviews on the products.
Need a good "in training" and recovery drink, try Accelarade. Actually I'm all out. I will see if I can't get you all some samples (myself included)

Thats it for now, I have a car to go work on.

More to come later...

Thursday, November 19, 2009

Tip of the Day

Well I made it, broke a sweat and didn't even need the inhaler, though I came close (I don't have asthma if you are wondering), thats when you know it was good!

Heres the tip,
After a good hard workout I always feel its best to get something in your body within about 45 minutes for recovery and refueling. This could be a good time for a protein drink made with milk, or a good protein or energy bar. Remember your body needs to refuel after a workout in order to build muscle and get stronger. This also holds true in the world of Adventure, especially after a long day of "shredding the nar". Speaking of snowboarding, its almost that time of the year here on the east coast and I have the itch Those of you in CO, you are envied. I think I'm about due for another trip here soon, Lord willing.

My workout tonight consisted of 3 key elements...
all upper body lifting

1 - Explosive movements (plyometrics)
* plyo-pushups
* explosive bench press, up fast down slow
* explosive military press
* karate punches w/15lb weights, it looks super corny but it's killer if you finish out your whole set

2 - Endurance
* rested no more than 30 sec in between each set and new lift, but rotated though all the lifts for a full hour

3 - Form
* what good is your workout if you have bad form?
* use less weight if you are swinging like a chimpanzee

I like this workout because it goes hand in hand with anaerobic and specific "upper body sports"

Cardio Lift Session

Out for a cardio lift...
i.e. work out hard and fast, break a sweat and grab your inhaler lol!

This workout is geared toward sports that involve more fast twitch muscles like WW Kayaking, Martial Arts , Speed Climbing. Its also a good way to mix up the work out, think muscle confusion!

Tonight for me will be mainly upper body (chest, shoulders, back and arms). It will be a continuous workout going from one lift to the next with minimal stoppage in between. Entire workout should last at least an hour.

If I don't come home in 2 hours, someone please call an ambulance, nah I think I got it.

My first ever!

I just want to take a moment to welcome you all to my first ever Blog. It wasn't that long ago that I was interested in the idea of blogging or even know much about it until now. Got to give a shout out to Nelly for getting me hooked. Check her out at, good stuff if your looking for information on nutrition!
I welcome everyones feedback and thoughts regarding your own Adventure in Fitness.

Until later...