Thursday, September 30, 2010

Slight Modification this Week

So I did not work out Monday because I had a game Sunday and was still pretty ragged Monday. Last night I did the following.

Hamstring Curl (Stability Ball)/Pull-Up
Hip Bridge on Stability Ball/Bench Press
Shoulder Press/Calf Raise
Bicycle Kick/Superman
Knee Ups/Prison Cell Push-Ups

Each pair was done as a superset as before with 3 sets of each and Prison Cells were max for 1 minute.

On a side note I am thinking about trying to do one or both of these events next year, probably the shorter of the 2 first as a warm up for the other. Warrior Dash (shorter/easier) and Tough Mudder (Bad Ass)

Monday, September 27, 2010

Pushed it back a day

I skipped the workout Friday and did it on Saturday morning instead. I did the same workout again except I did the prison cell push-ups in between the hill sprints this time. I was originally planning on doing a push-up/pull-up ladder at the end of this, see here, but I was spent by the time I got to the end of the workout today and knew I had a hockey game the next day. Looking forward to a slightly modified workout this week.

Thursday, September 23, 2010

Working Hard

I did the same workout last night as I did Monday but increased the weight/time on most of the exercises. I also added a couple things at the end of the routine. I did 1 minute of prison cell push-ups, see here the last 2 leg version, and some step work for another minute. I skipped the hill sprints because the knee is a little sore again and I don't want to push that back to where it was. One more time this week and then change things up again. I think I might add a push-up pull-up ladder on Friday but more on that latter.

Wednesday, September 22, 2010

Stability Ball

No workout last night so I thought I would write a bit about the stability ball today. If you have a look back at the pictures of our new workout room here you will notice that we have no bench. The new workout does list chest presses as an exercise so how the hell did we swing that one. We are using the stability ball for any exercise that you would normally use a bench for. If you are not familiar with a stability ball they are available everywhere and look like this. I first used this as part of my rehab for my back when I was going to the physical therapist and it is great for strengthening the core. The idea behind using it for exercises that would normally use a bench is that it is not stable, as a bench is, and thus requires you to engage the core all the way through the routine which creates a more thorough workout and let me tell you it works. The other thing it does is it will not allow you to have one side compensate for the other resulting in unbalanced workouts and muscle development. If you are not evenly working out on both sides you will fall. The nice thing is you don't have to think about any of this, it just happens as a result of putting yourself on the unstable surface. You may need a little time to get used to using the ball especially if your core is not as strong as it should be but it will be strengthened pretty quick. You can also use the ball for any exercise you would normally sit for with the same results. There are also many other types of exercises you can do with the ball to great benefit, some of which can be found here. So for anyone not using a ball in their workouts I would highly suggest getting one, or more because they come in different sizes.

Tuesday, September 21, 2010

Switching things up

We worked out again last night after taking last week off. It was good to have the time off, especially since my knee had still been bothering me, but it felt good to workout again. We switched it up and did a different type of workout last night, no Tony for the first time in a long time. I just felt we needed to change things up a bit so we are going to try some new stuff for a while and go back to a round of P90X later. Here is what we did last night:

Squat/Chest Press
Hamstring Curl/Seated Bent Back Row
Shoulder Press/Bicep Curl
Plank/Single Leg Calf Raise

Each pair was done as a superset, one followed by the other with no break between. Each superset was done 3 times before moving on to the next superset. Following this we did hill sprints as an interval training session. gonna repeat this workout Wed and maybe add something new as well.

Wednesday, September 8, 2010


Felt good to get some stretching in. I think this one needs to make it into the rotation more in the future.

Tuesday, September 7, 2010

Chest, Shoulders, and Triceps

We did not do the Yoga or the Legs workout last week due to my knee still being sore. I think I am going to give it a little longer break now while I am in between seasons for hockey. we are still doing the other weight routines and I think we will do some Xstretch this week in place of Plyo, maybe Yoga too. Last night felt good, especially the ab ripper workout which we really pushed hard on. Felt good to get that one in and I am looking forward to the Xstretch workout since we have not done that in a very long time.

Thursday, September 2, 2010

Back and Biceps

Knocked this workout last night and Ab Ripper too. Felt good and strong. Knee is feeling a little better, iced it again last night. I still might take the rest of the week off from anything having to do with legs just to be safe, we will see.

Wednesday, September 1, 2010

Sore Knee

Knee is still sore so we skipped the Plyo last night and I iced it. Feeling somewhat better today. We will still be doing Back and Biceps tonight. We will see tomorrow how the knee feels.