Tag: bootcamp

Treating Myself (well deserved)

AFTD225I have been out of the gym for several years now. I do home workouts, I improvise my own equipment and make do with anything I can to help me stay fit. Now with the Black Friday sales, it’s time to treat myself and get a couple of essential things for the house. One is a proper dumbbell rack, I have been using some OSB boards on my dip station to hold my dbs and it’s really not that safe. I also spent some money during the summer on a heavy bag which I used quite a lot in conjunction with Tapout XT and P90X Kenpo X. So I am finally getting a bag stand for it that will enable me to move my MMA workouts indoors for the winter. Also, my wife has been complaining about our treadmill being too loud. We looked at a decent one during the summer but it was just too expensive, and lo and behold on the Fitness Depot site today I find it’s HALF PRICE!!! our current treadmill is about 5 years old and it is very unhappy whenever I step on it. If I try to go slower than 3.5 miles an hour it judders and struggles no matter how well lubricated it or I am. So hopefully the new one which is rated up to 350lbs will be better. I figure if you have a treadmill for 5+ years and use it every week (which we probably have for at least 3 of those  years) then getting a new one every once in a while is justified, especially at half price!

Add to that some on sale knobby rollers and smaller items and you have Christmas early at our house. Besides, what is a better Christmas gift than investing in your health?

Merry Black Friday everyone…

Last Wednesday I did my short bootcamp workout as outlined last post, Thursday is my daughter’s swimming class and has become a day of rest around here. Friday  I did Olympic lifts again and on Saturday I spent a long time setting up the heavy bag holder and the dumbbell stand and then did a 30 minute heavy bag workout which is basically the same as the Mui Thai workout from Tapout XT. Lots of different striking, knees elbows etc. Sunday I did a Millennium workout which is 100 of 10 moves for 1000 rep total. Sounds easy but it’s a pain.
Front Kicks
Pushups
Squats
Crunches
Military pushups
V Snaps
Front lungesV Shoulder pushups
side crunch
Pop squats

It was a nightmare, seriously.

Super 7 It Was…

Original Lucky 7 from Body Beast:

Push Up + Clean + Squat:
Deadlift + Bent-Over Row:
Skull Crusher + Press + Crunch:
Curl + Military Press + EZ Squat:
Delt Raise + Reverse Lunge:
Lat Oblique Twist:
Upright Row + Calf Raise:

Super 7 for the kids:

Pushup – shoulder touch – vsnap
Squat – MK Switch – front lunge
Military – squat – pullup
Frog jump- squat thrust – hop out pushup
(with weights bars – 14 and 24lb)
curl + reverse press
high pull + front raise
back squat + press

Tuesday I took off to rest for the upcoming few days I knew I would be working out. Wednesday I participated with the girls at gym doing some of the Super 7 workout above. On Thursday I was very short on time but I did another heavier Olympic workout involving Deadlifts and Cleans something like this:

DL – 5 5 10 10 10 10 5
Clean – 5 5 5 5 5 5 5

Today I am hoping to do some cardio bootcamp stuff at gym but I guess we will see, I am trying to have weekends as heavy Oly lift and kettlebell or bench days so maybe a lighter weight free night tonight will put me in a better position to get back to the 135lb cleans again. If my back holds up, I am hooping to get back to a 200lb deadlift and 175lb clean by the New Year. If I can get back to a bodyweight deadlift, bench and shoulder press with a reasonable clean I will be  happy. Not so sure I can get back to a 235lb shoulder press but I guess we will see.

Sore Doesn’t Cover It

paleo-mince-pies-600x450-88639Paleo mince pies will make it all better…

I am not sure why but since last week I have had extreme soreness in my lower back. It may have been from the hip stretching I did  due to the walking I did last weekend but whatever it is I am in agony. It does get better with time but it’s agony whenever I haven’t moved for a while.

Wed – off
Thurs – off
Fri – Mini basement bootcamp – half of our old regular bootcamp full body
Sat – I think this was double under practice day which doesn’t sound like much but it was 25 minutes of non stop jump rope and pain as i whipped my toes with the heavy plastic rope. I had to work the time change from midnight an dit lasted until 5am then most of the day troubleshooting problems so…
Sunday – off
Monday – conditioning with the kids 55 reps of military, vsnaps, pushups and squats. It was supposed to be century club but I miscalculated and we only did 1-10 which is 55 not 1-10-1 which is 100.
Tuesday – 95lb bar (since my soreness is still fresh in my mind):

5×5 deadlift
5×5 deadlift with hang clean
5×5 power clean
5×5 deadlift with power clean

Wednesday – Today, I think I will do bootcamp at gym again. Either that or a short KB workout before gym if I have time.

I won the Biggest Loser for the month at work, but only 2.5% loss for the month which is way behind the curve. I should be at 5% per month. Weight still 256 but falling slowly.

My challenges?

Currently my exercise volume is low and my intensity is lacking, mostly because I seem to be nursing a lot of soreness and niggling shoulder and knee pain. I will be trying this week to address the volume part, the intensity may have to wait.

Home Bootcamp

I am trying to get back into the multifunctional workouts so last night I inadvertently did half a bootcamp, only doing 1 round of each section instead of 2. It’s the same workout that I think the kids will do tonight. It took me 35 minutes and I was bagged at the end, just goes to show what horrible shape I am in at the moment.

x2
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

x2
20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

x2
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 pullups

x2
20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

x2
20 single leg knee raise
20 super skaters
30 second chair pose
20 side lunge
10 pullups

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with clap

Bootcamp Wednesday – Long One!

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10 pullups
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10 Knees at wall assisted squats (Sissy Squats)
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 assisted squats half distance (Sissy Squats)

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 front kick back kick each side

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 assisted squats full distance (Sissy Squats)

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with clap

Still booting

With March Break and so on we had a disruption in service, however all is back to normal now and I am going to commit to keep more up to date. The problem with not keeping up is not only do I lose the record of what I have done and what I need to do but I get a bit aimless in my workouts away from bootcamp and start to slack off.

Last week we did a bodyweight class with bosu that looked like the list below. After that I alternated with Olympic lifts (deadlift and clean) and a bench day, also a MMA day where I hung the bag in the garage away from everything breakable and did about 40 minutes of kicking and punching along with a little kettlebell swinging. However it all feels a little haphazard and unfocused. So I am going to try and put together a couple of weeks plan here and stick to it. I have to say I have been keeping up with the 5-6 days a week which I am happy with but I have also not been keeping good enough tabs on my dairy intake which I think is keeping me a little bloated.

Anyway, here is last week, I will post tonight tomorrow if that makes sense!

Balance Of Death

x2 in a row 1 off bosu 1 on bosu
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

Sit on bosu

20 in and out
20 crucnhy frog
20 knees to elbow alternate
20 in and out abs hands on upside down bosu
20 side crunch per side

x2 1 on BOSU 1 on SB
10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

Feet on SB

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

20 Crunchy Frog
20 vsnap
20 laying triple bicycles
20 full situps

Arms on SB 20 360’s
Arms on SB plank to sphinx
10x feet on SB walk out and back
20x feet on ball face down roll ball in to chest
20x laying hamstring pull

20 laying leg lifts
10 per rainbow leg lifts
10 per scissor hold on count
25 per side to side scissor rapid

BONUS ROUND!!

Burpee ladder – 10-9-8-7-6-5-4-3-2-1
on the minute every minute (10 min burpees)
rest in plank position.

Just to be clear

I wanted to post a little something about my recent foray back into what most would consider weight training. That is to say good old fashioned bench press! I really just wanted to make sure I had documented the type and the volume of workouts that I have been doing. Let’s take this week for an example. On Monday I had a short bootcamp which was mainly just abs since I had decided I would use march break as a rest week of sorts. However on Tuesday I decided to go with bench press and close grip bench. Bench was first and since it’s been a LOOOONG time since I did any benching I was only able to get up to 265lbs but I started at 95 which was, well, rather embarrassing actually. I did the following:

4×10 95
3×10 115
2×10 135
2×10 165
2×10 185
2×10 225
2×5 265

I calculated the total out to be a shade under 20,000lbs which is a little light compared to the 30K I used to do for major bodyparts. Since I was pretty happy with myself and I knew I realized that I needed some bicep work I figured I would do some straight bar curls the next day to get a solid workout done. I made out the same calculations and got to a total of around 10Klbs which isn’t bad however I only managed to get up to 115lbs. Not too impressive. I guess I am a little restless because I haven’t been planning or recording like I used to. The Olympic lifting is great but I find I am often sore across the low back and have to make up a workout to keep it safe. Whatever it is, I have found myself back on the bench and enjoying it, I still feel that no matter how fit I am, there is nothing like feeling that raw beast strength.

On The Rebound?

It’s no coincidence that my ongoing struggle with this mysterious 8lbs I have gained is going hand in hand with my inability to keep up to date here. My focus is on work and family rather than on my fitness at this point and I need to redress the balance.

Last week was a strange one, I was on training all week and so after bootcamp monday I did a workout on tuesday but I can’t remember what it was. I think it was probably Tapout XT and tehn another bootcamp on Wednesday. Thursday was olympic lifting, Friday I was off and Saturday I think was a P90X2 workout. Sunday my wife and I went to the new gym up the street for a laugh and I did some push press work and some chinups. It’s now Monday and we are back to bootcamp which should look something like this:

Decending ascending

15 Curls
10 Curl and press
5 Burpee curl and press

15 high pull
10 high pull front raise
5 high pull front raise side raise

15 crunch
10 crunch vsnap
5 crunch vsnap bicycle

15 flat leg lift
10 leg lift vsnap
5 leg lift vsnap full situp

15 squat
10 squat mk
5 squat mk front lunge

15 curls
15 high pull
15 crunch
15 vsnap
15 squat

5 burpee curl
5 burpee curl and press
10 military
10 military row
15 pushup
15 pushup in and out

isolation
10 knee curls
10 laying tri cross extension
10 laying pullovers
10 laying fly

Bootcamps Wednesday Cardio

This was the first time in a long time we have done cardio of any kind. I didn’t like it but at least it gave us a chance to hit the events hard afterwards.

Cardio Legs and Agility over foam rollers

10 Air Squat
10 Jump squat
10 step over fwd and back with tap
10 jump over fwd turn and fwd

20 air squat
10 horse stance jacks
10 over and run around back
10 jump over and run back
walk stairs 10 times

Sideways
10 pop squats
10 super skater elbows each side
10 toe touch knee raise
20 frog squats no jump
walk stairs 10 times

10 squat jump over
10 super skater cardio jump over
10 single leg squat jump over
10 frog jump over
10 Sissy squats against wall

10 double squat jump over
10 super skater doubles with elbow touch
10 double single leg squat jump over
10 frog jump followed by jump over
10 sissy squats against wall
Walk stairs 10 times

Adding skills

5 jacks then jump over x10
5 MK switch then jump over x10
20 side to side jump
5 pushups 5 jumps x5

10 single burpee with jump over
5 jacks 5 jumps x5
10 single burpee with 5 jumps
5 sphinx to plank 5 jumps x5

Any time left?

25 in and out
10 roll to boat hold
25 in and out arms up
50 crunches
25 side crunch each side
25 floor leg lifts butt up