Saturday, 31 March 2012

Behind, again..

Wide Grip Pull Up
I know, I know.. I'm behind with my posts regarding my workouts..
The reason for this, is that I had an exam in Human Anatomy yesterday, and pretty much every waking hour last this week has been spent on studying for the exam.
The exam was a 2 hour written exam, with around 26 questions regarding muscles, joints, nerves, and blood vessels. And the curriculum was pretty extensive, and I should have started earlier.

Well, enough about the exam.
I did manage to find time to workout though, and I did the three last workouts of this level.
I finished the level with the Friday's workout test, and managed to do 8 rounds, 1 more round than last week.

Friday, 23 March 2012

3 workouts behind...

Well, the title says the most, but not all. What I mean with 3 workouts behind, is that I'm 3 workouts behind writing about them, as I did do the workouts, just forgot to post about them..
Normally I only do the MAX Workouts at the moment, but after reading an interesting guide for people wanting to join the US Navy SEALs, called Navel Special Warfare Physical Training Guide, I decided to start running again. Especially since the weather is starting to get better :)
So I've done 3 workouts since wednesday; 2 MAX workouts and 1 Cooper's Running test.

Tuesday, 20 March 2012

Compound vs. Isolation Exercises

Well, if you have been reading my blog, you know that I am mostly doing compound exercises, and I thought I would do a little break down of the two different types of exercises.

The Basics:
Compound exercises involves multiple joints, such as a regular push-up, which targets multiple joints - shoulders and elbows - and multiple muscle groups - the chest, shoulders, and overarm muscles (well, the triceps at least).
Isolation exercises are the opposite of compound exercises as they only involves a single joint, and most often only a single muscle group, such as the good old Biceps Curl - which targets the elbow joint and the biceps muscle group.

Sometimes you got an off-day

As the title suggest, sometimes you just got an off day.. Sometimes you're just not in the mood for working out, or sometimes you have trouble pulling yourself together.
I had such a day yesterday, and I ended up feeling really terrible, that I didn't get any workout done.

I was a bad decision on me, not to work out, because I really should have. Other days, when I've had an off day, I've always been grateful afterwards, because I love working out. Sometimes I just don't have the energy.

To make things better, and make me feel better, I did the Monday workout today instead, and it was good :)
I used 17.5lbs weights, and the burn of the workout felt great.

Saturday, 17 March 2012

First test on the new level

Yesterday, Friday, I had the first test / max workout on this new level, and it was significantly tougher than that of the previous level. It's still a pure bodyweight-only workout, were you test yourself against the clock.
You get 20 minutes to complete as many rounds as possible of the following exercises; Pull ups (6), Single legged squats (8 per leg), Pike push ups (10), and Split Squat Jumps (12, 6 per leg). Completing all of these 4 exercises in a row, without a break, is considered 1 round.

Wednesday, 14 March 2012

Starting on Level 2

Sumo Squat Dumbbell
High Pull
I'm 2 workouts into the 2nd Cycle, or level, of the MAX Workouts program, and I can definitely feel that it's new exercises :)

Monday's workout consisted of 3 exercises; the Dumbbell Deadlift, the Lunges with Dumbbell Press Ups, and the Dumbbell Plank Row.
The recommended load is from 25lbs per dumbbell, but I started out with my heaviest load I have, which is 22.5lbs.. I shouldn't have done that.. I managed to complete 3 rounds only, with 1 minute of rest between each round.. And I was supposed to do 5-6 rounds.. Not the best start of the new cycle, but I think I'll start out with 17.5lbs next week..

Sunday, 11 March 2012

End of first Cycle/Level + Resting Heart Rate

Suunto t3c
Today I completed the last exercise in the first cycle of the MAX Workouts program. It was a tough one, just like the previous two weeks, but I did manage to complete 1 round more than last Friday (being 8).
It might not sound like a lot, but doing 9 rounds of inverted rows (8), push ups (10), and burpies (12) in a maximum of 20 minutes is pretty hard.. You should try it yourself, if you think otherwise.

Tomorrow I start on a new cycle, or level, and it looks like it's going to be even tougher than this cycle, but I can feel my body getting stronger and getting more energy every week, so I would say the program is working so far.

Thursday, 8 March 2012

Time for an update..

Sorry I've been behind on this, pretty much an entire week behind actually.. So I'll start out with last Friday.
It was time to do a test to see how much I'd improved over the last week, and I had.. The first time I did the test, I was able to complete 6 rounds in 20 minutes, and last Friday I made it through 8 rounds, being 2 more than the first time. I still had a minute to go after the 8th round, but was unable to complete it in time, so hopefully I'll beat 8 rounds on Saturday (I'm unable to do the test tomorrow).

Thursday, 1 March 2012

Yet another great workout

Yesterday I had another great workout.. It was really tough, but I managed to start out with 20lbs on the weights for the first 3 rounds, and afterwards my shoulders were simply too aching, that I had to take off 2.5lbs for the last two rounds.

I also started on the core exercises in the program, with some plank exercises like plank with reach under and twist, and side plank. It was really tough to do right after the other workout, but it felt pretty good.