January 1 2018, somedays it's just the movement

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January 1 2018, somedays it's just the movement

The idea behind the blog is how I'm rock solid fit at 60, 472 days from now. There are days I'll wax eloquent and there are others I'll just sum up what kind of movement I did that day (today) to keep the ball rolling.

30 minutes Jacobs Ladder (2352 feet) + 100 jump rope (Just like the video)

3 sets of 10+10+10+10+10 Reps (yes, that is 50 continuous reps)

Dumbbell Bench Press 20lb-30lb-40lb-30lb-20lb

20 Sit-up+Turn 25lb

Dumbbell Biceps Curl 15lb-20lb-25lb-20lb-15lb

20 Cable Chops 90lb

Chin-up Grip Pulldown 130lb-160lb-190lb-160lb-130lb

20 Fit-Ball Tuck

Cable Triceps Extension 70lb-90lb-110lb-90lb-70lb

20 Fit-Ball Crunch

100 Jump Rope

 

Oh ya and I taught a 90 minute TKO Sports Conditioning (Circuit) class. That is just straight up holding handmaids while people try to punch your arms off. I still have arms, Happy New Year


 

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473 Days

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473 Days

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It is the last day of 2017, I don't usually find one day more special than the another but this day, the last of the year end always kind of grabs me.

I've spent the last 2.5 years on cruise control, I exited 5+ years of being a single dad 3.5 days a week and surfing on regularly scheduled breaks to being consumed by and committed to a relationship that completes me.

I still have my youngest son, 11 years old 3.5 days a week I have awesome 10 and 7 year old  girls as well. Wicked life, hokey as that may seem but totally true. At any rate the awesomeness of that relationship has left me capable of rocking my little gym, training people daily, running ultra-marathons, lifting weights with buddies and being generally super comfortable, maybe too comfortable. 

But. Today, it's sooooo close to a new year I ran 2.5 hours outside at -28 degrees. Why? Because I could. Here is how I rationalized it, how I frame it. When you look at something most people call "crazy". First ask yourself "can I do this without injury?" If the answer is yes step two is ignored the 1000 reasons you can think of to not do it and get your ass out the door. I am stepping up my game I have injury free days 473 days until I am 60 years old. I will keep track, and you up to speed with what it takes to up your game later in life. Stay tuned, throw comments and questions my way but mostly,

get your ass out the door.

Happy 2018, hey ho. Let's go.

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Another day closer

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Another day closer

So I've decided I'd blog relentlessly regardless knowing where I am going with it other than slowly but surely down my fitness path. If there is no wisdom to be shared - like today - I'll merely transcribe what I did and add an exercise you can try on your own.

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Today, a Saturday two TKO Sports Conditioning Classes 8:30 and 10:15. These are full tilt enthusiastic boxing based full tilt circuit training classes that are a cacophony of exercise, music and conversation. Kind of cultish, mostly fun

Back to the gym at 4:00pm to bang out a few weights with my regular Saturday crew, sometimes just me sometimes me and Chetner, me and Flaman, occasionally me and Minger, maybe Bmac and Bru. Over the last 10 or 15 years it's been some of or a combination of the whole crew. Anyway, today:

3 sets 20 reps

Chest Press + Reverse Ab curl, TRX Pushup + Fit-Ball Crunch, Cable Flys + Bench Crunch

3 Sets20 reps

High Cable Biceps Cursl - Cable Chops - Supinating Dumbbell Curls

 

Below is a completely unrelated exercise de jour

Dumbbell High Rotation

Stand tall with your upper arm at shoulder height a dumbbell in both hands. Create two 90-degree angles one at your armpit and one at your elbow. Rotate your arms lowering the dumbbells to shoulder height and return to the start position.

 

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636 Days of fitness

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636 Days of fitness

58 now I plan on running a 100 mile race at 60. On the bad side I am a procrastinator at heart so technically I'm actually 58 3 months 4 days. On the bright side I'm in OK shape now and only plan on getting better.

This blog will about my "journey", my fit tripping, I'll keep you up to speed with what I have to do to get where I need to be and make suggestions for you to meet your fitness goals. 

Running is my "go to" for its ability to calm my mind, the fact it improves my physicality is a fringe benefit, I'll always run you don't have to. What you do have to do is move on a regular basis and by regular I mean as many days a week as you wake up. Exercise should not be designed to break you but rather to push you to places you won't get to sitting on your ass. Oh ya and I'm going to swear. I am fickle foul mouthed footloose and will say what I say with no intent other to educate or entertain you. 

I'm running trails for 5 hours tomorrow at a speed just fast enough to finish - I just wrapped up teaching 2 TKO Sports Conditioning classes this morning and did my own core workout that included this exercise - try it.

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