Archive for June, 2008
Feeling good again today. One thing I have noticed is that I have been sleeping so much better. Months ago I would only sleep for a couple of hours and be up and ready to get to the gym. Now I am sleeping all the way to 5A. I could really just stay in the bed but I push myself out each morning.
Pushed right through the circuit this morning. It was hard work and my left hip/knee is still acting up. Had to back down on a couple of the lunges again this morning. It’s not something that is hurting all the time, just when I move a certain way. It just seems like there is always something that is going to hurt everyday.
Circuit – Repeat for 6 total sets with 1:20 minute rest between sets
Bulgarian Split Squat (rear foot up on bench) 32kg – 12 reps each leg
Functional Trainer Squat to Row (Set at bottom position) 60 lbs – 10 reps
Did my shoulder flyes and elbow work and did a hard 10 minute cardio and stretching.
Another good workout this morning. I did a Class Style workout. Something was going on with my left knee/hip. I should have known this would happen the minute I stated that things only happen to my right side. It’s not a big deal, I just had to pull back a bit on my lunges on the left side. I am feeling fine now so it was just a “kink”….I hope.
Had fun with the 2 KG/Different weight (20KG and 24KG) Swing ladder. For those of you that do not know, a ladder is taking a movement, in this case swings, and doing 1 and stopping. Usually you do it with a partner. You rest while the partner does their movement. You then continue on doing 2, 3 and so on. This morning I was working up to 10. A 1 to 10 ladder will give you 55 total reps. It’s really fun to do with a partner because you can really encourage each other on. When you don’t have a partner it is kind of like playing chess with yourself. You can also do ladders in a decending order, for example, starting with 10 and working down to 1.
Wednesday – CLASS STYLE
ACTIVATION
Stiff Leg Deadlift Reach
Egyptians
Alternating Belly Slaps
8kg KB Lunge & Chop
Pink Panther Hip Open
WALKS
Lateral Band with 20kg KB Behind Head – 2 x
Swing Walk
16kg 2 KB Alternating Waiter Press – 2 x
LIFT PRACTICE
Figure 8’s – 24kg (2 sets x 15ea)
20kg Triceps Extensions (2 sets x12)
8kg TGU/Floor Press (2×5 ea)
EDT
10 minutes
Snatch/Overhead Lunge – 16 kg (2 reps each side = 1 set) (Got 13 sets done but really had to pull back on the lunges on the left side. My knee and hip were not playing with others well this morning)
2 minute rest
LADDER
Offset 2-KB Swings – 24/20Kg (1-10) switch sides on KB’s each set (I felt really strong on this Ladder routine. This adds up to 5,329 pounds)
CORE
16kg McGill Crunches
16kg Sideups, Planks
This took a solid 60 minutes
Saw Dean this morning. Dean is a friend at the gym and also our attorney. He has created a will, power of attorney and living will for Debbie’s Sister C and they are ready to pick up. I will pick those papers up today and hopefully Debbie will be able to get those signed and witnessed so we can have those things in order. Also, we have decided we need to purchase Debbie’s Sister C a new fridge. She may be coming home today and we discovered hers did not work. Since she cannot drive at this point we need to get a way to have food in her home so she is not dependent upon us stopping each day with food.
We are taking her to Cleveland Clinic next Wednesday for a discussion about her brain aneurysm
An aneurysm (or aneurism) is a localized, blood-filled dilation (balloon-like bulge) of a blood vessel caused by disease or weakening of the vessel wall. Aneurysms most commonly occur in arteries at the base of the brain (the circle of Willis) and in the aorta (the main artery coming out of the heart), a so-called aortic aneurysm. The bulge in a blood vessel can burst and lead to death at any time. The larger an aneurysm becomes, the more likely it is to burst.
We really don’t know how long she has had this. I really have concerns about trying to fix it but I guess that is the purpose in discussing it with a doctor.
We have received one of her billings for her stay so far in the Rehab facility. Just a few dollars short of $100,000.00. Her portion is about 3K so thank God for insurance. Of course I don’t know where the 3K is going to come from but at least it is not 100K.
Mom is doing good with her new medical alert system. I don’t think she has set it of by mistake yet and she says she is wearing the alarm button all the time. We decided to get the lock box for the door. This is a box that hooks on the door knob with house keys in it.
From the lifestation website –“Our lock box gives caregivers and emergency responders the ability to access your home when assistance is needed and you are unable to answer the door. Simply put a key to your home in the lock box and place it around your front door handle.
When the LifeStation system is activated, we provide the emergency responders with the code to open the lock box. If desired, the code can be changed after use.” www.lifestation.com
We thought about hidden keys and keys with the neighbors but this is really the best way. We really trust the neighbors however, there have been too many instances where kids in the home get ahold of the keys and might do something they should not. This just gives us a lot more control. There is a small monthly charge but I think it is well worth it. Also, it means I don’t have to worry about always having her keys with me and she does not have to worry about hiding keys outside. Just like the squirrel that hides nuts, it don’t do no good if you forgot where you hid them. All we have to do is remember the “secret code”.
The temp has really cooled down. I am almost tempted to put on a sweatshirt in the mornings for the trip to the gym. These are the types of days I really like.
We purchased a Peticure for the dog’s nails. I have been working with Heidi to get her use to it. Heidi does not move as much as she use to and her nails are growning really quickly. Unfortunally I have hurt her in the past with the nail clippers so we want to try this.
Sable runs outside and does her “Sheltie Spins” on the concrete. Her nails stay under control just with her activity.
Peticure has several demo videos if you are into this type of thing.
Work continues to be a non stop Dilbert cartoon. I fear sometimes that we are going to “process” ourselves into the ground. While it is important to make sure that things are done correctly you can get to the point where nothing is actually done because of the process. Fortunally I have learned to live with this over the years and once you figure the process out you can actually make it work for you.
A good workout this morning. I felt strong and full of energy. The gym was really empty. That sometimes happens on days when there is not a spinning class.
Core Circuit
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
28kg – 25 reps each leg
Rope Bicep Curls 160 – 10 reps
Rope Tricep Pushdowns 160 – 10 reps
I pushed right through this staying within the 1 minutes rest times.
Followed up with my shoulder flyes and elbow work and stretching. I have really been working on extra and more intense stretching for my hips. It seems to be paying off and my hip is feeling good.
Planning to do a Class Type routine in the morning. Those are really fun. (Well, not actually fun but tell myself that they are.)
I feel like my arms and shoulders are getting bigger and I am feeling strong.
Only 9 days until Hot Springs.
It has cooled down now and I have turned the A/C off. Almost afraid to do that for fear that it will not come back on.
The A/C tech was out a week ago Monday. At that time he replaced the evaporation pump. He said he would be back becuase he did not have a float switch (which turns the system down should the pump fail). No sign of him yet. It’s not really a problem. My A/C is working and that is really the only important thing to me this time of year.
Yep, I am still here. The time is just flying by too quickly. Too much work, too much going on in my personal life.
I continue my workouts and I am feeling good and strong. Eating…..not so good.
Anxious anticipation of my trip to Hot Springs on June 27th. I think it is going to be a fun filled and busy 48 hours.
Dealing with Debbie’s Sister C’s issues and Aunt Mary’s issues is taking a lot of our time right now.
The weather is cooling down. It should be nice tonight, may even consider turning off the A/C.
Slept good and had a good workout. Did a class style workout. Worked hard, took 60 minutes. Followed that up with my shoulder and elbow exercises and some good stretching. Had been four days since a workout.
C will be coming home just for the day on Sunday. She will go to her own home to see how she does on her own and then back to the rehab center. Based upon that a determination will be made as to when she will come home. We have an appointment for the 25th at Cleveland Clinic for a consultation for possible brain surgery.
On Saturday I got Mom set up with her new Life Station
The equipment is very heavy duty and the installtion was super easy, much like hooking up a modem. All she has to do it press the button on the unit or on the small button she has around her neck. If she is in range to talk to the operator they will determine what to do based upon what she tells them. If she cannot commnicate they will call 911 and then call me and other people on her contact list. The button unit she has will activate up to 400 feet so this will work even in the yard. That is a good thing. This is costing less than 30 bucks a month. Well worth it.
TUESDAY – CLASS STYLE
Activation
Stiff Leg Deadlift Reach
Egyptians
Alternating Belly Slaps
8kg KB Lunge & Chop
Pink Panther Hip Open
Walks
Lateral Band with 20kg KB Behind Head – 2 x
Swing Walk
16kg 2 KB Alternating Waiter Press – 2 x
Lift Practice
Figure 8’s – 24kg (2 sets x 15ea)
20kg Triceps Extensions (2 sets x12)
2 Hand Swing Jumps 24 kg – (2 times length of floor)
8kg TGU/Floor Press (2×5 ea)
EDT
10 minutes
Clean, Squat, Press – 20 kg (3 reps each side = 1 set)
2 minute rest
LADDER
Snatch 20kg (1-10) Alternate Sides 1 rep each side, etc.
CORE
16kg McGill Crunches
16kg Sideups, Planks
I really can’t believe how I have gone cold on updating my blog. This is really bad.
Our A/C went out Thursday monring. HOTHOTHOTHOTHOTHOTHOT. What a bunch of crap. I don’t care if I go hungry or have nothing else, I want my A/C. Finally got it going again on Monday. Considering installing a backup A/C system and a bunch of generators. Got to do something so I have my cool air.
Here is a cool video:
RKC Denmark 2008 Grad-Workout finish
Here are my workouts to work on this week. Last week was a good workout week. I felt good and strong and my hip cleared up. I am still feeling good physically but there is a lot of stress, both personal and professional that is making it hard to keep to a good eating plan. I have to shape up for the end of the month in Hot Springs.
The gym is closed Monday and Tuesday this week. I had failed to tell Dave about that so I am going to have to be real creative with my workouts this week. No one else would notice this but I really like seeing the small changes that Dave makes to my workouts, based upon my feedback. For example, he only has me doing 1 10 minute EDT session and then a ladder routine. It’s interesting….at least to me.
WORKOUT 1
Core Circuit – Repeat 3 times with no rest, 15 – 20 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 6 total sets with 1:20 minute rest between sets
Bulgarian Split Squat (rear foot up on bench) 32kg – 12 reps each leg
Rear Lunge to Row (Set at top position)
55 lbs – 10 reps each side – keep core tight!!!!!
WORKOUT 2 – CLASS STYLE
Activation
Stiff Leg Deadlift Reach
Egyptians
Alternating Belly Slaps
8kg KB Lunge & Chop
Pink Panther Hip Open
Walks
Lateral Band with 20kg KB Behind Head – 2 x
Swing Walk
16kg 2 KB Alternating Waiter Press – 2 x
Lift Practice
Figure 8’s – 24kg (2 sets x 15ea)
20kg Triceps Extensions (2 sets x12)
2 Hand Swing Jumps 24 kg – (2 times length of floor)
8kg TGU/Floor Press (2×5 ea)
EDT
10 minutes
Clean, Squat, Press – 20 kg (3 reps each side = 1 set)
2 minute rest
LADDER
Snatch 20kg (1-10) Alternate Sides 1 rep each side, etc.
Core
16kg McGill Crunches
16kg Sideups, Planks
WORKOUT 3
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge28kg – 25 reps each leg
Narrow Grip Lat Pulldowns 180lbs – 12 reps
WORKOUT 4
Core Circuit – same as workout 1
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Slingshots 28kg – 15 each
Assisted Wide Grip Pullups #14 – 12 reps
WORKOUT 5 – CLASS STYLE
Activation
Pink Panther Reach
Egyptians
Stiff Leg Dead Reach
Bodyweight Windmills
Prisoner Squat Jumps
Walks
Offset Farmer 24/20kg – 2x
20kg Reverse Lunge Walk with KB pass between legs – 2x
20kg Front Laterals -2x
Lift Practice
2 KB Offset 1 Leg Dead Lift 24/20kg (2 sets x 10ea)
20kg Crush Curls (2 sets x10)
24kg Clean/Swing (2 sets x 5 ea)
EDT
10 minutes
Clean, Lateral Lunge – 24kg (5 reps each side = 1 set)
2 minute rest
LADDER
2-KB Deadlift/Row – 24kg (1-10)
Core
8kg TGU’s
20 kg KB Crawls
Next week Dave will write me an “outside” workout utilizing more throws and tossing, taking advantage of the nice weather.
I have really let my blog fall to the wayside. I hate that.
Things have been kind of up in the air the last few weeks. Had a bad time with my hip for a week that impacted my workouts. Everything back to normal now and getting back into heavier workouts.
Been having more headaches than usual. Not quite sure what is going on. I have one this evening but it may be due to too much sun today. I did a great workout this morning in the park, in the sun. With my shirt off even. I taped it with the plan to post it on youtube as one of my “doing something” videos, but looking at it I seem to been really flaby and loose. I think I will hold off posting any of it. It did give me the motiviation I needed to get back to business, expecially for my trip to Hot Springs at the end of the month. Actually being with people in person kind of removes the ability to use smoke and mirrors on your videos.
On the way back from the park I stopped at the gym to get cleaned up and got the chance to talk and catch up with Bert. He was telling me that he just got Cable Internet and was having a high school kid work with him this afternoon, giving him some “computer” lessons.
I also mowed the yard in the sun so I may have over done it.
The situation with Debbie’s sister is very serious and complicated. We are dealing with the issue of the actual physical problems and having her in a physical rehab center and also dealing with some financial issues related to her current and future situation. This is not the place to go into detail on those issues but Debbie and I are both very concerned how this whole thing will play out. I fear that very serious changes are going to have to be made.
All I can really do at this point is try to take care of things at home to allow Debbie the freedom to visit and attend to her sister and also Aunt Mary who is in another physical rehab center on the other side of town. We were very close to working out having them both at the same place but that fell through.
I am hoping that Jim calls soon with details about new Kettlebell classes starting soon. I really like doing his classes.
I was on vacation last week so it’s back to work in the morning. The boss will be gone next week and I am setting in for him so it is sure to be a stressful and busy week.
I went and collected Mom yesterday from her visit with Carol and Mark. She seemed refreshed after the visit. I think she had gotten run down and needed that week of someone taking care of her and Carol is good at that. We have decided to get her set up with a “LifeLine” deal. That is where she will have a necklace with a button to call for help, for example, if she should fall. Also, I will be getting her set up with a webcam on her PC. Carol wants to be able to actually “see” her when they talk.
I do know that the neighbors are watching her. Yesterday when I pulled in the driveway one neighbor was in the driveway before we even got out of the car and another one came over to make sure everything was OK. They knew she had been gone. They know my truck so I was a bit suprised that they came over but happy to know that they are watching out for her. I am really lucky to have her in a neighborhood where people are watching out for her.
Had a really nice time on the conference call last night. I was checking the stats and one person was on the call for more than 4 hours. I wish we could get a few more people to participate. Jason is so excited about his trip to the U.S. Only 10 days to go. I really hope he has a great time. He is spending a lot of money for his trip. Right now it looks like Mike, Brian, Jason and myself are “sure things” for the 28th-29th at Sean’s in Hot Springs. There are a couple of other “maybe’s” floating around. I am really getting excited.
Got weighed this morning and came in at 250. I need to do some serious work by the end of the month to get back down to my fighting weight.
