Bench Press
Close-grip Chinup
Wide Pullup
Inc/Dec Press
Shoulder Press
Cable Row
Weightd Leg Raise
Dips
Clean & Press
Deadlift
Squat
Leg Extension
Leg Curl
Decline Crunch
Obliques
Rowing Machine
(1hr or 12K)
Leg Curl
Dips
Decline Crunch
Wide Pulldown
Shoulder Press
Bentover Row
Decline Bench
Bench Press
Cable Curl
Decline Crunch
Leg Curl
Another pretty exhausting Schwarzenegger workout. The Workout (if you want to become a professional athlete).
Bench Press
Wide pull-up
Inc/Dec Press
Narrow Chinup
Squat
Bent Over Row
Deadlift
Lunge
Leg Curl
Calf Raise
Clean & Press
Lat Raise
Upright Row
Push Press
Deadlift Straight
Barbell Curl
Dips
Pull-Downs
Dumb Curl
Crunch
Bench Press
Incline Press
Pullovers
Narrow Chinup
Bent Over Row
Deadlift
Squat
Lunge
Leg Curl
Calf Raise
Clean & Press
Lat Raise
Upright Row
Push Press
Straight Deadlift
Barb Curl
Seat Dumb Curl
Close Grip Tri Press
Tricep Ext
6 mi Bike
25 min Interval Row
1000 Jump Rope
80 Med Ball Thrust
80 Jump Lunge
80 High Jump
80 Decline Crunch
80 Bench Leg Raise
80 Oblique Twist
20min Stretch
6 mi Bike
1 hr Yoga
35 Chin Ups
45 Wide Pull Ups
50 Shoulder Press
35 Dips
80 Bicycle Crunch
80 Bench Leg Raise
80 Oblique Twist
20min Stretch
6 mi Bike
25 min Swim
1000 Jump Rope
80 Med Ball Thrust
80 Jump Lunge
80 High Jump
80 Bicycle Crunch
80 Bench Leg Raise
80 Oblique Twist
20min Stretch
6 mi Bike
25 min Interval Run
35 Deadlift
50 Shoulder Press
50 Machine Row
50 Dips
120 Decline Crunch
120 Hang Leg Raise
120 Oblique Twist
20min Stretch
Stop Flaking
September 24, 2008
Alright, they have started blowing snow at Loveland Ski Area. Winter is here. At least the inspiration to get serious about training and preparing for the season starts again. I endured a short sample of my workout routine during July when I was getting ready for a race in Australia. In just a few weeks of good training, I felt fit and was able to survive 9 race runs with no on-snow prep. So, I’m pretty confident in what I’ve got going in terms of physical activity and it delivering when I get to the snow.
The first element is biking…I’ve started biking to work again after a short lull, as I felt it was too dark at 5:30 in the morning to be biking across town. Well, after some coaxing, I got myself to throw on my reflective yellow vest and hit the 35th Street for my 3.5 mile trip to work. No sweat.
In addition to biking to build strength and endurance in my legs, I’ll be continuing with the same plyometric practices that I have been doing on and off since July. Tossing the medicine ball and jump roping have rally made me sweat and breath heavy. This is something I never got out of weight lifting. No more moving plates around and pacing around the gym in between sets. I like the focus and determination I get during my routine. 4 exercises, 4 super-sets, 30 minutes. This sets a great pace for the workout and is easy to stay motivated throughout. I’m also mixing in snake boarding at the Denver skate park, soccer down at Wash Park, lap swimming at the nearby rec centers, and the occasional distance or interval run, bike, or row.
The motivation has come and gone and come again, but I know the sooner I get into a routine, the better I’ll be when the real snow falls.
Cheers.
Back on Track
September 22, 2008
I finally made it back to the track, where a month ago I managed to strain my hamstring following an attempt to reenact Usain Bolt’s world record 100m run in the Beijing Olympics. After being inspired by the pure strength and athleticism of the sprinting athlete, I went out there to reap the benefits of interval sprints.
I had already put in a 30-minute plyo workout, and the pool was occupied, so I meandered over to the high school track to knock out just four 100m sprints. Three down and one to go…about 20 meters in I feel a twinge in my right hammy, that I know all to well. I drifted to a stop disappointed that I was so close to completing a great workout and now this. Injuries are one thing that I absolutely hate dealing with. With the level and amount of activity that I partake, it hurts more to be sidelined from sport than to experience the pain of injury. Anyway, I knew this was minor, and I had gone through the process of healing minor injuries during my high school sport days, and my glorious intramural sport days of college. Needless to say, the timing worked out well, as I needed a break from my activities to focus on web design and start developing a graphic for my snowboard.
Fast forward to today, my one goal was to ease back into running. A half mile warm-up, followed by a lengthy stretching session. I then began an interval routine of a 85% sprint down the straighaway, jog on the curve, 85% sprint on the straight, jog the turn. I did 10 laps of this , injury free, and feeling like my legs got better with each sprint.
Oh ya I went and swam a few laps after this to cool down, work the upper body a bit, and give my muscles another good stretch. Man, I must be getting old!
Soccer
July 16, 2008
Today was an endurance day, I enjoyed my mellow 7 mile bike to work, and was geared up for pickup soccer down at Wash Park. I almost wish that I lived further from work, now that I've got the whole morning routine down. However, any further would cause me to have to wake up earlier, which is certainly not happening. So no complaints. I'm already pleased with the amount of biking that I am able to do from my centrally located residence in Denver. And it all adds up over time.
I made it down to Wash Park just slightly after 5pm and was surprised to see so few people ready to play soccer. The last time I biked down, there was already a full game of 8 on 8 going. Anyway, I took the opportunity to get in a stretch, before kicking the ball around. I was happy to stretch, as that is one of my weakest points in training, and I am confident that flexibility will do wonders for my snowboarding abilities. Once we got playing, there was a good solid 45 minutes of play. I found myself working the left side of the field offensively, and yelling at myself to get back and help defensively. This usually consisted of a 20 yard sprint back to cover an opposing player. The level of play usually dies out after 45 minutes or so, so I like to leave after about an hour. At that point the game has lost its flavor, and I'm usually exhausted. Often I swap my cleats for my sneaks and take off on my bike. This time, however, I stayed and worked through another satisfying series of stretches. It felt good to limber up before my bike ride home.
A Super-Superset Day
July 15, 2008
I had a good training day today, I was motivated by my plan of doing super-superset day. I expanded the idea of a superset...doing a circuit of 4 or 5 different exercises in a row, that's one set. So to expand to super-supersets, I jumped locations compounding the workout. So the plan was to do my plyometric routine at the tennis court of Manual High School. I allotted myself a half hour to do 4 sets of 4 exercises. Then I went to the Glenarm recreation center for a half hour of abdominal work (a snowboarders life-blood). I had planned on following that with a half hour swim, but the pool was occupied with little swimmer kids so there were no lanes for laps. So I shot hoops on the parquet floor instead. After I showed some of my left-handed magic, I was challenged to a game of one-on-one. Of course! It's been probably 3 years since my golden days of pickup hoops in college, so my moves were somewhat stale. I confidently denied my opponent, Shontrell, his request to put a wager on the game. We had a good back-and-forth matchup, but he finished me off hitting a two when we were tied 8-8. It could have been anyone's game. Ha. I worked on my long range shooting after that, then carried out a nice stretch down. So that was the day of super-super setting. The plan altered a bit...from 1/2 hour plyo, to 1/2 hour abs, to 1/2 hour swim, to 1/2 hour stretch. But its the unplanned and the free spirited competition that makes it all worthwhile. I'm not looking for this to be boot camp!
Glenarm Recreation Center
July 14, 2008
Today I re-enlisted myself into the Denver Recreation Center system. I had become bored with the "gym" down at wash park, which was the main reason why I ended my membership. After checking out this place though, it seemed to have a lot of potential. It's got old, out-dated gym equipment, but they've got the essentials for what I need. The jackpot however is the pool and the bball court. I've been dying to get in the water all summer long. Although, it's no beach, and there ain't no bikinis or mai-tais, it was adequate. Swimming is an exhausting sport though, I'll blame the altitude for now!
Tale of A Tennis Court
July 10, 2008
After a bit of a traverse through my neighborhood I found a decent place to work out yesterday. I like the grounds of Manual High School. There's a playground, dog park, tennis courts and track, soccer, and baseball fields. I set out expecting to go to the track, however, there was already a football team practicing there, and I didn't want to show them up. So I traveled up a few blocks and headed over to an elementary school which has some good shaded areas, but there were school children running around and I felt it best to keep my distance from kids. I passed by a block park, that also featured some shaded spots and even a few picnic tables, but I kept on going back to the High School knowing that I would find a secluded and shaded spot to workout in.
So I set up shop in the tennis courts. the furthest court offered a sideline shaded from the wind-blocking fence covering that also kept the courts private from the street that passed alongside. I had pushed my time schedule back with my back-and-forth efforts to find a suitable workout spot, but I began my workout with a planned 10 sets, and hoped to work for a full hour. Knowing the length of a 'workout' hour from my yoga video, I thought for sure that I would be done with ample time to spare. To credit my planned workout, I managed 6 full sets in an hours time.
900 Jump Ropes
210 pushups
140 Jump Lunges
140 High Jumps over a bench
210 Bicycles
I modified my goals a bit, yet still pushed myself, by completing 6 sets of each exercise, then continuing on with 2 more half-sets, doing half the number of each exercise per set, in a quicker and mentally-pleasing fashion. I was happy with the workout as a whole and ever happier to be done by 5pm, despite the 97 degree heat. Now I have the whole evening to relax.
Bike to Work, Yoga
July 9, 2008
Today was a long 10-hour day at work, so my energy was lacking when I got home. As usual I am faced with the decision that I should work out immediately when I get home, so that I don't get lazy, however, I also like to eat when I get home to charge up my tanks for a solid workout. So my taste buds won out and I enjoyed a snack and some Seinfeld. then I retreated to my bed for a brief hour and a half nap. I was very slow in getting out of bed and it was just about 7pm, and I was not feeling a workout. Luckily, I got myself on the yoga mat and started stretching out my tight muscles. it is amazing how non-flexible I am, that I am very much expecting improved snowboarding, come the winter. I'm my recent endeavors playing soccer and snakeboarding, I have noticed a definite stiffness and heaviness to my body, that I am hoping to reduce through yoga. If my body can feel light again, I think my balance will improve as will my confidence. If I have better control and awareness of my body parts, I will be able to trim seconds off my race runs.
Bike to Work, Bike to WP, Soccer
July 8, 2008
Today was a marathon day - bike to work, 7 miles around, bike to Wash Park, 9 miles around, while mustering the stamina to play soccer for an hour. I felt great when I laid my head on the pillow at the end of the night. It reminds me of a quote from famous surfer, Laird Hamilton. He says, "They sleep well at night, because they don't wonder 'I could have' or 'I should have', they do." This is in respect to the team required for big wave surfers - the surfer and the jet ski driver. The jet ski driver must react to the break and the surfer as it is his responsibility for the safety of the surfer. There is no questioning, when there are only milli-seconds between life and death. So this relates to me putting a lot of effort into the day, and feeling completely relaxed and fulfilled by the end of the day. Sure I wasn't risking my life, except for crossing Colfax Street, but it's more about living your life to the fullest. And that is how I feel about days when I play soccer. I am able to escape the routine and the workout rigors. I run around for an hour, challenge my mind and body, while interacting with other players of varying skills. it is very rewarding overall, and I felt especially satisfied by the state of exhaustion I felt at the end of my play.
Bike & Yoga
July 7, 2008
It was a lackadaisical Monday. I lacked energy and drive at work following a magnificent 3 day looong weekend. I was back in my chair staring blankly at my computer screen anticipating a tough week of layoffs. It was raining during the day which may the comforts of my cool bed and TV, evermore enticing. Needless to say after work I had the usual debate about which exercise practice I would carry out. It is my hope that by recording my daily routines and keeping enough variation in my routine, that I will eliminate the pondering and the pacing back and forth through my mind as my butt sinks deeper into the sofa cushions. I decided to bike around the neighbor and do some scouting of the various parks and schools. I carried my tennis racket with me, in hopes of finding a wall suitable for me to practice my serve. no such luck, but I did scope out some nice green areas close to playgrounds that pose great potential for future workouts. I managed to elude actually working out during my meandering and returned home with yoga on my mind. it was awkward setting up shop in my living room with both of my roommates around. I felt extremely uncomfortable, yet was able to let the video tape take over my thinking and I delivered a satisfying hour-long yoga session. I'm still trying to catch the flow of the yoga routine, but I only see that getting better as my flexibility and agility improve.
Wash Park run with Kaya
July 6, 2008
Today was my last day with Kaya, so I planned a nice run down at Wash Park. Kaya had been lazing around with me for a day and a half, so I thought she'd be excited to get out and carouse the park. She was excited for the first part of the run, keeping pace, and prancing on past her friends. Little did she know that I was planning a two-looper today, which amounts to about 5-1/2 miles. Near the end of our first lap, I let Kaya cool off in the stream that flows through the park, she enjoyed this but I think would have preferred soaking up more h20 before I dragged her back out onto the dirt path. So we did our second loop, I felt pretty good about my pace, passing people in the opposite direction sooner than I had previous. Kaya would have preferred to still be sloshing through the water, as it got to the point that she was directly behind me and there was full tension on her leash. I slowed down a few times to let her catch up, but she just didn't have it in her. So when we returned to the stream, I let her unwind in the flow, and we walked the remaining distance home, I'm sure she'll sleep well tonight!
Wash Park
July 5, 2008
I had a relaxing morning, sipping coffee and reading a book, so I was rippin & ready to hash out a full workout. I moseyed over to the Pull-up bar area at Wash Park with my trainer Kaya. I leashed her up around a tree and started my routine of pull-ups, medicine ball thrusts, med ball lunges and bicycles. This was a satisfying workout, I wasn't overly exerted in any area. The thrust followed by lunges pained my legs, but the exercises complemented each other rather than detract. I spun through a few sets of these exercises, feeling strong in my pull-ups despite not having done them for a few weeks. It helped that I wasn't doing pushups with this routine, because they tend to take away from my pull-up performance. Overall, a great workout especially for a weekend.
61 wide grip pullup
75 med ball thrust
100 med ball lunge
150 bicyces
Bike to work and Yoga
July 3, 2008
Looong weekend! I'm relaxing. Well not so much, after biking to and from work, getting to leave early, biking to the library and around downtown, I settled down with a session of yoga. I got through the whole 1-hour tape before cracking a celebratory cold one, or two. My favorite part being the commercial break half way through, which never seems to come soon enough! Happy 4th of July weekend!
Day 3
July 2, 2008
Day 3, Today I was geared up to really begin my off-season regime. I managed to list out all the exercises and activities that i plan on doing this summer. The list is a well rounded group of actions utilizing my body weight and medicine ball. To show the devotion that i have for this combination of workouts i have even printed out calendars of July and august as a means of recording every mile pedaled and every push-up pushed. That way i can pace myself and try to increase the work load each week. i enjoyed the mix of exercises that i had lined up for today. I returned to the local high school, this time setting up shop by the schools track. Here i had some pavement to do the pushups and jump ropes, grass for my bounding exercises, a few joggers for stimulation, and most importantly shade from the blistering Denver sun. I managed five sets of this workout (it would have been more had my final set not been interrupted by a phone call, thanks Julie!) I was OK with that since it was my first attempt at this routine and will need some time to develop my endurance. Also, i was planning on doing some stretching, i.e. yoga, when i got home. So after the call, i moseyed on home and started the Core Power yoga tape that i had recorded from the Comcast Entertainment Television channel. It turns out i had taped over most of the 1 hour session with a World Cup Snowboarding race from Lake Placid last year. Oh well. So i participated in the final 20 minutes of the practice, mostly doing my own positions, but enjoying the soothing music and pace set by the instructor.
Rockies Game
July 1, 2008
Day 2, Bike to Coors Field. Today I needed a respite from my busy training schedule, After just one day of pushups and med ball work, i have had it. Ha, just kidding. Because i worked a 10 hour day and was invited to the Rockies game, i enjoyed a nice relaxing night outside watching the boys of summer. it's always inspirational and motivating for me to see professional athletes. As i see them lollygagging in the outfield, i wonder, how hard it could possibly be to play professional baseball. but then i remember the 100mph fastball. check please.
bike 5 mile
Day 1
June 30,2008
Day 1, Today marks the first day of the rest of my life. Well, not really. I have begun my 2 month dynamic training program to prepare for snowboarding in Chile in late August. This was a trip that i took last summer and have been looking forward to ever since returning to the states. The wine, the cleansed city, the switchbacks up to the ski area, the carabineers. I haven't received confirmation that this trip will be happening this year, it's possible that the Brazilian Cup snowboard GS race will be cancelled this year, as the turnout last year was fewer than expected.
Regardless, I'm turning a new leaf in my training regime. This off-season, I am focusing on dynamic & explosive exercises, training without training through sport, and gaining flexibility and calm through yoga. Having spent the last 10 years of my life trying to gain strength in a gym, i am hopefully that i will be able to challenge myself more away from comfort and routine of the gym.
I biked around the local high school looking for a spot to set up camp and start my workout. I was looking for a spot that would provide some entertainment between sets, so what better entertainment than a dog park! I began with pushups, followed with medicine ball thrusts (a very good full movement exercise that works the legs, core, and shoulders), then back to the grass to pump out some core strengthening bicycles.
155 pushup
100 medicine ball thrusts
155 bicycles
