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.

Cardio
- 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

Core
- 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.

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

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...

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)

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

Core
planks
cable oblique rotation
supermans

and if there is time, my normal ab routine

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!