7/30/13-CHEST AND ARMS

CHEST AND ARM DAY

• Bench Press Warm Up-1 x10 @ 135#
• Bench Press 5 x 4 @ 195#
• Wide Grip Bench Press-5 x 6 @ 135
• DB Flies- 4 x 8 @ 45# per
• DB Pullover - 4 x 10 @ 50#
• Barbell Preacher Curls- 4 x 10 @ 30#+bar
• DB Triceps Kickbacks-4 x 10 @ 40#
• Close Grip Pulldowns - 4 x 10 @ 100#

Cardio-Turned into a cardio bunny today.  I did a light to moderate work on the treadmill, but ended up watching a 99 min movie while doing it.  If you haven't seen it, I recommend the movie Basic....older, but good.

7/25/13-CROSS FIT-"SLOSH PIPE" AND "7 LEVELS OF HELL"

JUST A LITTLE TRIP TO HELL

Today was a cross fit day.  I did do my best to try and video my exercises as it is a bit easier to watch me explain it than try and describe it in writing.  Be careful when doing these exercises and only do what you feel comfortable with.  I love this workout as it tends to feel more like I'm playing than actually doing a workout and sometimes that is a great motivator.  Also the video is good as you can see where I am beginning and hopefully as I demo different workouts, you will see that robust "Walrus" look start slimming down.

Slosh Pipe 1 x 50 for time (squat to push press, to toss and repeat)
7 Levels of Hell 3 x 7 minutes (3 minute break between sets)

SLOSH PIPE

http://trobslob.blogspot.com/2013/07/slosh-pipe.html

7 LEVELS OF HELL

http://trobslob.blogspot.com/2013/07/7-levels-of-hell.html

7 Levels of Hell

Slosh Pipe

7/23/13-Crossfit WOD

JUST BECAUSE IT IS PROTEIN, DOESN'T MEAN IT IS GOOD FOOD FOR THE BODY.     

Ok, I really wanted to make today my rest day and do this workout tomorrow, but finally knuckled down and did it.  As a self inflicted punishment, I did complete the workout, but nearly with catastrophic consequences.  I have been trying really hard to eat cleaner and a bit smarter; lots of fish for protein, loading up on fibers, whole grains, quiona, and the like.  I have also tried to not eat carbs after 2 pm.  Today, I blew it big time.  I ate a T-bone steak and a huge helping of loaded mashed potatoes. Now, all of this was relatively clean as I made it myself, but the quantities were over the top. Unfortunately the food was too good and I just couldn't stop eating that delicious steak.  Needless to say, I put myself into a near food coma and doing the workout out today was really, really, really brutal.  My performance was what could be classified as "Weak Sauce" and I damn near hurled everywhere; through great mental effort, lots of hard swallowing, swigs of water, and heavy breathing, my lunch stayed in its proper place.  I hope that I could say that I have learned my lesson, but have a nasty feeling that this will not be the last time I do something stupid.

TODAY'S WOD (WORKOUT OF THE DAY) FOR TIME

2013-07-23
CrossFit HQ
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Nearly killed me, but so delicious.

7/22/13 -POWER AND CORE-CHEST AND ARMS

     The purpose for the supersets is to keep the muscles active and firing with little rest from one exercise to the other.  The object was to incorporate an arm exercise between two chest exercises so that the pecs were getting only partial rest.  I can definitely feel a difference between doing supersets versus long rests between exercises as well as keeping the heart rate up as well.

Bench Press-5 x 8 @155#

SUPERSET #1  - 4 x 10

• DB Bench Press@45#
• DB Flies @ 35#
• Narrow Grip Curls @65#

SUPERSET #2  - 4 x 10

• Seated Dips @ Bodyweight
• Pec Deck @ 100#
• Triceps Pushdowns @70#

SUPERSET #3  3 X 15

• Reverse Biceps Curl @ 65#
• Seated Dips on Machine @ 100#
• Machine Preacher Curls @ 45#

• 

7/20/13-POWER AND CORE-LEGS

LOVE AND HATE

     I love leg days.... most days that is.  For some reason I really love squats, especially back squats, however the front and overhead squats are a bit tougher.  I guess I like them because there are so many muscles involved that I feel like I will soon be squatting same heavy weights.  However, I do hate working the calves.  We use them everyday and it takes a good deal of work to "shock" them.  I shocked them, but hobbled around like an old man for 10 minutes when I finished with them.

NO PAIN YET, SO I'M WORRIED.

     I was happily surprised to wake up this morning to find that I was able to walk like a normal human being despite the fact that I thought I hit my legs pretty hard.  I did notice my shoulders were sore and I hit those Friday.  I have a nasty feeling that the pain will come tomorrow.  I'm trying to stretch and drink lots of water to flood the tissues and wash away or at least dilute the lactic acid that may still be hanging around to hurt me.  I'm also taking advantage of "The Stick" to work out kinks.

THE WORKOUT

• Warm up on treadmill for 10 minutes
• Get 1RM on squat
• Squat Pyramid
  • 10 @ 70% -190
  • 8 @ 75% -200
  • 6 @ 80% -215
  • 4 @ 85% -230
  • 6 @ 80%
  • 8 @ 75%
  • 10 @ 70%
• GDH 3 x 10 B.W.
• Front Squats 3x 6@ 135
• Straight Legged Deadlift 3 x 8 @135
• Leg Curl 3 x 10 @ 80
• Leg Extensions 3 x 10@ 120
• Calf Raises -3 x 25 @45

I had more on the list, but found that I had to back off a bit as my body was not ready for some of the exercises and my muscles were fatiguing a bit quicker than I expected.  I did try and go heavy, so all in all it is alright.

"The Stick" is a nice little massage tool to have in your fitness toolkit.

 

7/19/13-POWER AND CORE-BACK AND SHOULDERS

Today's workout was performed as a series of supersets in which two exercises are performed back-to back for one full set.  Rests are taken between the supersets.  I arranged them so that there was a pushing and pulling exercise together.

SUPERSET #1- 4 x 8

• Bent Over Rows@145#
• DB Shoulder Press @ 45#

SUPERSET #2-4 x 8

• Lat Pulldown@140#
• DB Lateral Shoulder Raises@20#

SUPERSET#3-4 X 8

• Shoulder Shrugs@195#
• DB Rows-@40#

SUPERSET#4-3 X 6

• T-Bar Rows@70#+bar
• DB Front Shoulder Raises@20#

CARDIO-30mins on teadmill at moderate pace

WHAT TO DO ABOUT THAT BELLY SHELF WHEN YOU WORKOUT.

THE CATCH 22   

 Ok, let's talk openly about this fat thing.  We are talking about a total Catch 22.....I'm fat and need to workout, but I don't like going to the gym so people can see that I'm fat.  Now, as a teacher, I have the benefit of using my school's weight room and can workout when no one is around to see the "walrus" huffing and puffing through a weight loss session.  And why do I absolutely hate working out in front of people?......the belly shelf and what it does to shirts.

THE PROBLEM 

     In a healthy person, when one raises their arms, the shirt will lift only to drop back into place when the arms are lowered.  Fat men have a nasty shelf that tends to catch the shirt and holds it above that huge gut you are trying to diminish.  It is very hard to feel manly, especially when you are in front of women, and your belly is staring them in the face as you are trying to do dumbbell shoulder presses.

A POSSIBLE SOLUTION

     Now, by no means is this the perfect solution to my belly shelf problem, but duct taping my shirt to my shorts or stapling my shirt to my hips is not quite an option.  My solution to this rather embarrassing problem goes back to my high school days.  I recently purchased a wrestling singlet.  This works well as I wear it underneath my Under Armor and a pair of shorts, so I don't need to worry about grossing or freaking anyone out.  The nice part is if my shirt lifts over my belly, all the flab is properly covered.  Unlike a tucked in t-shirt, a singlet will not come out of my shorts, and lastly, the singlet is made of spandex so that if the shirt is lifted onto the belly shelf, it allows the shirt to slide back in place.  So, see if this little trick helps you with the embarrassment of belly shelf.....head gear is optional.

Raj and Howard don't need to worry about their belly shelves, but they need to work on their wrestling moves.

7/18/13-ANOTHER HOT DATE!!!

ELIZABETH

This crossfit workout asks you to alternate between two different exercises following the rep pattern of 21-15-9.  In this workout, you begin with barbell cleans straight into seated dips.  Both exercises are done at 21 reps before repeating at 15 reps, then 9.  The object is to complete this workout in the shortest amount of time.  Since this is my first time, I don't know if I got a good time or not, but it took me 0:20:28.3.

• 135LB CLEANS
• SEATED DIPS

21-15-9 REPS FOR TIME

Didn't actually have a date with her, but for some reason feel the need to put a face to these workout dates.

7/16/13-MY DATE WITH OKSANA

CrossFit workouts are comprised of compound or functional movements (such as pushups, squats, pull-ups, deadlifts, kettlebell swings, etc.) that are constantly varied. The goal is to perform these movements and workouts with a high intensity, though fundamentals must be mastered first before speed is relevant. 

GOTCHA!!!!

Now that I got your attention, I didn't have the kind of date that you were most likely thinking that I had.  Tuesday is a CrossFit day for me and I chose to do the following workout.  Apparently, in the CrossFit community, some workouts are named after women.  I'm assuming that they are tough or are total B*%#^!s to complete.  I created mine to blast my legs and decided to name it after a gorgeous fitness competitor by the name of Oksana Grishina, whom has gorgeous legs.

THE WORKOUT

The workout consists of the following four exercises, each 100 reps apiece for a grand total of 400 reps.  The object is to complete them as quickly as possible giving yourself a crazy burn.  I went in a bit timid and it took me 45 minutes to complete.  I would like to eventually get this workout down in the 30 minute range.

OKSANA

• 100 KB SWINGS -30kg
• 100 WALL BALLS SLAMS -10lb
• 100 BENCH STEP UPS -bw
• 100 WALL BALLS -6lb

She is a gorgeous woman, but I think she hurt me bad!!

7/15/13-POWER AND STRENGTH-CHEST AND ABS

SCOREBOARD 10/11

• GET 1RM FOR BENCH PRESS-209#
• GET 1RM FOR DEADLIFT-400#
• BENCH PRESS-
  • 10@ 70%-145#
  • 8@ 75%-155#
  • 6@ 80%-165#
  • 4@85%-175#
• DEADLIFT
  • 5X4@85%-340
• DB BENCH PRESS 5@8-45#
• INCLINE FLIES 5@8-30#
• DB PULLOVERS 5@8-50#
• PLANKS-3 X 30 SEC.

It felt pretty awesome being a 40 yr old and being able to deadlift 400 pounds.  That all changed after the planks when I felt like I wanted to vomit.

Planks are quite a bit harder than they look.

SUICIDE BY CHEESEBURGER

SUICIDE AND OBESITY

    To begin with, please do not think that I am making light of the growing epidemic of suicides, especially among teenagers, but in my opinion, obesity can be ranked in the same category.  Again, keep in mind that I am not an expert in either suicide prevention or in health and fitness, I am simply a fat guy and these are my musings and thoughts. 

      Unfortunately, as a teacher, I have to be instructed on the warning signs of suicide as it is becoming a growing concern in our teen population.  In these very brief training sessions, one of the topics that comes up is how those with suicidal tendencies are looking for an escape from an ever increasingly difficult perception of life.  They feel that life is just too much to handle and they need to put an end to it through a wide variety of means. Now, as an educated adult and science teacher, I am fully aware of the health risks of eating processed, sugary, and fatty foods.  I know how these foods will lead to heart disease, diabetes, and all manner of obesity related health issues.  Now, do I avoid these like the plague?  HELL NO!!  When life becomes a bit difficult and hard to bare, what do I do?  I run to the store and buy a pizza and some ice cream.  Every time I go and gorge myself, I am fully aware how I am cutting minutes, hours, and even days off of my  life span.  So, in a sense, I should be looking at this as a very slow suicide.  I know I'm not the only one  who turns to food when things get bad and I know I'm not the only one who is aware that they are killing themselves as they dive into a pint of Ben and Jerry's Ice Cream.  This often reminds me of the episode of "Friends" where Jennifer Aniston ate Ben and Jerry's after a break up.

WARNING SIGNS

    "I'm Fat"

      It is well know that those who are contemplating suicide give warning signs of their thoughts and intentions.  Some are blatant and others are more subtle, but all of them are a cry for help.  Again, as teachers, we are trained to look for these signs though it is most likely their friends who will see the signs first.  As a fat man, I know that I have given my own version of signs that I have a problem and I am in need of help.  The most common cry for help is a very blatant and in your face.  When I am know I need to change my lifestyle I boldly proclaim that "I am fat" or "I'm a fat man".  Many times, this is done jokingly trying to downplay the fact, but I do it often and yes, in a sense, I'm letting the world know that I am not happy with the way my body looks.

"Let Me Tell You About My Workouts"

     Another warning sign that there is something wrong is when I begin to try to do something about my weight.  I may start running or lifting and tell all my colleagues about it so that they know I'm trying something.   My discussions with people will be about what I'm going to do after work, how a run went, how much I ache from a workout, or how out of shape I am.  I feel the need to let everyone know I'm trying to tackle the problem.  And yes, before you ask, this is just one of the purposes of this blog.  I DON'T LIKE THE WAY I LOOK AND I'M TELLING ANYONE WHO WILL LISTEN.

We Lie and Sneak Around Food

     Potlucks and meals are horrible at work.  There are several ladies that can cook and on these special potluck days, they put out quite a spread.  I can't speak for everyone, but this fat guy is a sneak when it comes to food.  I typically will wait about half an hour after the lunch has been scheduled before going down to get my food.  Why?  I do this so no one can see how full my plate is.  I also tend not to eat with everyone else.  I quickly load my plate and head back up to my room so that I can stuff my face away from all the eyes of my coworkers.  Oh, and let's not forget to mention that I tend to sneak back down for little nibbles throughout the rest of the day.  And why do I sneak off to eat my lunch and then return for nibbles?  My friends never saw me eat with them, so when they see me getting a little snack, they think I was busy and wasn't able to eat lunch.  Hmm....what else do we do?  Oh, how about going to two different fast food restaurants to get food?  When I pull up to McDonald's drive through to pick up my value meal, the person working has no idea that there is a Burger King value meal hiding on the floor board of my car.  I have written lists when picking up food.  If I go to a fast food place and look at slip of paper and order two meals, then it looks like I'm picking up food for me and someone else.  I don't look like a fat pig, but a nice guy who is picking up lunch for myself and a friend.

WHAT CAN YOU DO TO HELP?

Again, these are things that would help me, so I am assuming that they might help others.

1. You don't have to be brutally honest, but tactfully agree with us when we comment about how we are overweight.  (If they are skinny as a rail, then we are looking at a different eating disorder and you shouldn't agree with them.)
2. If we tell you about an exercise program, lock it in the back of your mind, especially when we don't talk about it anymore.  When we stop talking about it, we have quit.  A simple question about how our weight loss program is working may jumps start us back onto it.
3. When you notice some weight loss, don't hesitate to compliment us.  You will see the changes more than we do.  I see myself everyday, your distance and time away from us makes you a better judge of our progress.
4. Ask to exercise with us.  Maybe you don't need to lose weight, but exercise will never hurt you.

AND FOR MY TWO FAVORITE HELPFUL HINTS

     5.  DO NOT USE THE LINE THAT THERE IS JUST MORE OF US TO LOVE.  I HAVE                 YET TO HEAR A SUPER MODEL MENTION IN AN INTERVIEW HOW SHE IS                       LOOKING FOR A NICE FAT MAN TO LOVE AND SQUEEZE.

     6.  FAT MEN (AND WOMEN TOO) DO NOT NEED TO MAINTAIN THEIR LARGE SIZE.           STOP OFFERING US THE FOOD YOU DON'T WANT TO EAT AND FOR GOD'S                     SAKE STOP TRYING TO SEND US HOME WITH LEFTOVERS. 

I hope that this gives you just a little insight into some of our minds.  All of us are different and we have our own struggles with weight loss.  I have to keep telling myself that I am sick and have a disease and need to work on getting healthier.  I'm sure that all of you have someone who is "sick" as well.  If one little thing that I mentioned here can help you help someone like me, then I did my job.

7/12/13-Leg and Arms

SCOREBOARD 8/9 WORKOUTS-TAKES 21 TO BE A HABIT.

Legs and Arm Day

1. SQUATS WARM UP@135
2. SQUATS 5 X6@205#
3. LEG CURLS 5X10@ 60#
4. LEG PRESS 5X10@ 270#
5. GOOD MORNINGS 5X10@50KG KB
6. LEG EXTENSIONS 5 X 10@ 70#
7. ALT DB BICEPS CURLS 5X10 PER@ 30#
8. NOSE BUSTERS 5 X 10@ 55#
9. CLOSE GRIP LAT PULLDOWNS 3 X10@ 100#
10. SEATED DIPS 3 X 10@ BODY WEIGHT
11. STRETCH

WHAT ARE MY GOALS?

If I'm going to do this right....this time, I need to set a series of goals.  I decided that I will try and choose goals that are both short term and long term.  In my current shape, even my short term goals seem a bit long, but I will eventually get them. I am almost looking at this as sort of a "bucket list" that will hopefully keep me from "kicking the bucket" too early.

CLOTHING GOALS

• I want to be able to wear an XL large t-shirt without having to worry about my belly hanging out of the bottom of the shirt.  (I know....gross, but hey, there it is.)
• When I was a teenager, I was able to wear 32-34 jeans.  I would love to get down to a pair of 38 waist jeans or less.
• I would love to move from wearing XL athletic pants to L athletic pants.
• I want to wear athletic pants and shorts and not have the waist band be rolled over by my belly.
• I want to wear a t-shirt and have it loose over my belly, but tight through the shoulders and arms.

BODY GOALS

• I want to have more of a V-shaped upper body instead of pear shape.
• I want to be able to see veins in my arms and not have to worry about a nurse hunting and pecking for a vein when drawing blood.
• I want to see the curves of muscle and not the curves of fat.

MEDICAL

• I want to get my blood pressure under control and not need medication for it.
• I want my ankles and knees to be pain free because they are not under so much stress all the time.
• I want to improve circulation in my legs.

FITNESS

• I want to do a pull up without any assistance.
• I want to be able to bench press my body weight.  (Means strength must go up and weight must go down.)
• I want to be able to do a pistol squat and possibly a pistol squat on a kettle bell.
• I want to do a handstand push up.
• I want to do a Muscle Up.
• I want to be able to do the Human Flag.
• I want to be able to do a Russian Get Up with a weighted barbell.
• I want to be able to run a 5k at a 9:30 pace or under

7/11/13-WOD-KETTLE BELL SWINGS

Today's workout was a giant superset focusing around the Kettle Bell Swing.  I like this exercise as it helps you focus on pushing through the heels while doing a squatting motion.  In this workout, every exercise is 10 reps and the object is to get through it as quickly as possible.  I was able to do this in 45 minutes as I needed to stop to build up energy and let my heart and lungs catch up with my lifts.  I would like to eventually get this same workout to 30 minutes or under.

WOD

• KB SWING
• PUSH PRESS
• KB SWING
• PULL UPS
• KB SWING
• BALL SLAMS
• KB SWING
• CLEANS @135
• KB SWINGS
• BODY LUNGES
• KB SWINGS
• FIGURE  8'S
• KB SWINGS
• KNEE TUCKS
• KB SWINGS
• RENEGADE ROWS
• KB SWINGS
• STEP UPS
• KB SWINGS
• WALL BALL
• KB SWINGS
• MED BALL SWINGS
• KB SWINGS
• STRETCH

7/9/13 AMRAP

SCORECARD 6/7 ON WORKOUTS

AMRAP--DO THE FOLLOWING EXERCISE CONTINUOUSLY FOR 20 MINUTES TRYING TO COMPLETE AS MANY ROUNDS AS POSSIBLE

• Clean-5 reps @ 135#
• Ball Slams-10 reps @ 20kg medicine ball
• Push Press -5 reps @ 65#
• One minute sprint on exercise bike

ROUNDS COMPLETED-5 IN 20 MINUTES 

7/8/13-Power Workout

Scoreboard: 5/6 workouts

• Bench Press Pyramid 135#, 145#, 155#, 145#, 135# (Reps 8,6,3,6,8)
• Cleans-5x6@135# (Work on form)
• Triceps Pushdowns-3x10@64#
• Barbell Biceps Curls-3x10@85#
• Dumbell Flies-3x10@40#

Radioactive Toxic Sludge

Ok, so smoothies are big and I got used to seeing my friend Stephanie Ho drinking these green concoctions every morning.  So, i started getting into making my own. I will have to get the exact info down as I cook like an Italian and just add things until it tastes the way I want it.  Most of my smoothies are either bright green or brown because I fill it full of spinach.  So, I guess they all look like toxic slime or mud, but they taste good.  This is my Tropical Toxic Slime Smoothie.  I'll figure out the nutrition information soon so if you want to try it, you know exactly what you are getting.

Ingredients:

• Half of a cored pineapple
• 1 banana
• 8 ounces of frozen mango slices
• two fists of raw spinach leaves  (I have bear paws, so ladies, make it 3)
• 11.2 ounces pure coconut water
• two dashes of red cayenne pepper
• two dashes of ground tumeric
• I thumb sized piece of ginger, peeled, and pressed through a garlic press
• top off with water and blend until smooth

Looks like toxic sludge, but tastes like you are sitting on a beach.

7/7/13-HELLO, MY NAME IS TONY AND I'M AND ADDICT........

      No need to start an intervention on my behalf, but with today being a day off I thought I would do a little research.  Lately, you will find web articles, blogs, and other media sources that talk about how sugar is an addictive substance and can lead to a wide variety of health problems.  I'm not denying that too much sugar and carbs are bad for you; look at me, I'm fat because of them.  My argument is not that the sugar itself is addictive, but that the human body becomes addicted to the chemicals produced by our brain that are triggered by the presence of sugar.
    The human brain is a neurological factory that is capable of pumping out incredibly powerful narcotics; much more powerful than any meth lab could ever produce.  In today's day and age, we see all manner of over the counter pharmaceuticals for people suffering anxiety and depression; a result of an imbalance in the brain and endocrine system's ability to maintain proper chemical balance.  We have also heard of wounded soldiers performing feats of heroism; unaware of how badly they are wounded thanks to the brain's ability to flood the system with endorphins.
      When it comes to sugar, especially large quantities of it, this substance can wreak havoc with the brain and the endocrine system.  When the body is flooded with large amounts of sugar, researchers with the help of an fMRI machine were able to see in real time the release of high levels of dopamine by the nucleus accumens in the brain.  Dopamine is responsible for the feelings of motivation, novelty, and reward.  This is the same area of the brain that becomes highly active in heroin and cocaine users.  Lab studies with mice showed that when fed a high sucrose diet and then having the sucrose removed caused the mice to experience cravings, anxiety, and aggression.  These are all signs of withdrawl and are the very same reasons that people who go on a strict diet tend to become cranky and binge.  Finally, it was revealed that sugar can affect dopamine receptors which in turn leads to a tolerance.  This causes sugar junkies to need more and more sugar in order to get the feelings of pleasure that their first Twinkie gave them so long ago.
     Finally, research has also shown that sugar consumption also leads to a release of endogenous opiods.  This brain chemical is known to provide the body with waves of pleasure.  This is the same chemical that produces a high in cocaine and heroin users, but sugar's response is of a much lower magnitude.
     Now, don't get me wrong as I am not blaming my brain for the mess that I'm in, but the effects of dopamine and endogenous opiods seems to explain why sugary snacks make me feel the way they do.  I have research to do as I am also aware that when addicts quit their poison of choice, they tend to substitute one addiction for another.  My big task now is to find out what types of chemicals the brain produce during physical exercise, stretching, yoga, aerobics, weight training and even sleep and if they may produce or replace the highs I experience when eating cookies..  I'm an addict, an addict to the narcotics produced by my brain.   As Huey Lewis and the News put it, "I Want A New Drug."

They aren't the same thing, but in the brain, they can produce similar and powerful neurological and chemical responses.

7/6/13-Workout for Time

Well, the current scorecard is that I'm 4/5 on workouts as I got lazy Friday.  I did go in today with the thought of doing three rounds of the following workout, but after one round my brain was only capable of screaming "You Fat Bastard!!" at me.  I completed the round and opted to finish with 15 minutes of treadmill to at least give me almost 30 minutes of cardio.  The plan will be to drop the time on this workout, then begin adding the second and third set.

My brain said one thing, but my body said something else.

I have a lot of work to do, but fat men sweat and that at least makes any effort we put into exercise look beastly.

CURRENT WORKOUT SCORE 4/5

7/4-INDEPENDENCE DAY TABATA

I almost didn't make it, but got off my butt at the last minute and went to the high school to workout.  I did a quick Tabata, but it hurt.

Tabata-interval training in which you do 3 different exercises.  Each exercise is done for 8 rounds of 20 seconds of intense activity followed by 10 seconds of rest until the tabata is complete.  One minute is allowed between exercises.  Your score is based on total reps completed during the entire 24 rounds of exercises.

INDEPENDENCE DAY TABATA
Sumo Squat (8 rounds)
Lat Pulldowns@100# (8 rounds)
Wall Balls w/10# med ball (8 rounds)
Tabata Score-248

And, fortunately for me, I was able to go out to our football field and stretch as I watched the fireworks.

7/3-Carb Free Pasta

Today is a rest day, so I decided to try and be creative in the kitchen.  I'm part Italian and a few other ethnicites that enjoy eating.  I don't have an exact recipe for this dish as I typically go by taste.

Ingredients
1 Spaghetti Squash-
10-15 shrimp (peeled and deveined)
1 cup of Shredded Mozzarella Cheese
Olive Oil (I use a chili and garlic olive oil)

Prep:

1. Cut the spaghetti squash in half lengthwise and remove the seeds.
2. Preheat oven to 375 degrees
3. Place the squash face down in a cooking pan and fill with water until the bottom of the squash is covered.
4. Cook the squash for 45-60 minutes or until tender.
5. Sautee the shrimp in olive oil and any specific spices you may enjoy.
6. Remove squash from the oven and let cool for a bit.
7. Using tongs, hold the squash and run a fork through the squash.  This will cause the squash to shred out in spaghetti like strands.  Drain excess liquid before adding shrimp and cheese.
8. Add shrimp and cheese.  Stir to mix and melt the cheese.

Not the most elegant of dinner service.  I chose to have my "spaghetti" wit a glass of iced tea ala Duck Dynasty style.  I would think that a nice white wine and fancy plates would serve this dish well.  ENJOY!!!

7/2-A Little Bit of Weight

REINTRODUCTION TO THE WEIGHTS

• Bench Press 5x10@135
• KB Squat/Clean/Clean & Jerk-5/5/5 x 5 @30kg
• DB Shoulder Press 5x8 @35
• Bend Over Rows 5 x 10 @90+bar

WHY DO I LET MYSELF GET OUT OF SHAPE?  I KNOW I'M GOING TO HURT TOMORROW!!!

Not me, but was sure feeling this way.

7/1-Starting Over Again For The Umpteenth Time

FOR NOW....LESS WORDS AND MORE ACTION

Cardio

• Stationary Bike-Hill Mode
• 45 minutes
• 11.3 miles
• 264 calories
• NO HEART ATTACK