Basement Sessions – 6/20/18 – Chest & Core

Another two-fer! Combined chest work (one-arm push up progressions) and core work (hanging straight leg raises). Hadn’t done a hard “chest” session since the Conbody “Thursday” workout.

I noticed that my breath was a lot more synced up with my movements. Usually, I’ll tend to goof up my push up breathing and invert it (exhale on the way down, inhale on the way up – I know, stupid), but today that didn’t happen. Right out of the gate, I was breathing out on the work, (in this case, the PUSH), and breathing in on the descent. Mastering your breath really does help in all modes of exercise – not just yoga.

Speaking of goofing, Amazon really dropped the ball this week. TWICE. As I mentioned in a prior post, I tried ordering some Ashwagandha, just to see if I notice any benefits from the supplement. The first shipment had Grape Seed Extract. The wrapper and barcode sticker on the bottle said Ashwagandha, but it was clearly a bottle of Grape Seed Extract. I returned it via Amazon’s normal processes (which are awesome by the way), and asked them to reship.

The same damn thing came again!

I don’t know if a drone picked my order both times, or if the human just goes by the barcode label even though the bottle clearly says GRAPE SEED EXTRACT, but, the process was a little frustrating nonetheless. If I reorder a third time, I think I need to have a dialogue with the Amazon folks to tell them not to screw it up again. I do have to admit, this is the first time in my history of ordering from Amazon that I haven’t gotten what I want. I still think its an amazingly convenient service, so, of course, I’ll keep giving them my money.

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Here is what today looked like:

Pre workout nutrition – butter coffee with collagen powder

6/20/18 – one arm push up training and core work

  • Warmup
    • 3 minutes jump rope
    • 2 minutes jumping jacks
    • shoulder roll with stick – 10 reps
    • 1 minute dead hang
  • Work set – lever push ups (on medicine ball) – one note about this exercise. It is possible to cheat it by letting your straight arm do more work than it should. You really need to lock in your form. The whole idea behind this progression is to get a single arm used to moving the body through space. This is accomplished by keeping the work arm close to the body. You also want to be mindful of your foot placement. You want them close together (touching), and you want your hips in line with your torso and head. You DON’T want to flair your feet and hips AWAY from the work arm. This defeats the purpose of the movement. By keeping your arm close to your torso, and your feet/hips/torso/head in line, you are training your core at the same time.
  • 20180620_074001
    • Note the head/hips/feet in line, and hand/wrist/elbow/shoulder joints are stacked. This is a GOOD starting position.
  • 20180620_074044.jpg
    • Note the feet and hips are out of the torso/head line. Note the wrist isn’t under the shoulder. This is BAD starting position.
  • 20180620_074108
    • Note that head is inline with hips and feet, and that elbow is close to body. This is GOOD bottom position.
  • 20180620_074144
    • Arm is flared out from body.  Hips are just to the left of my center head line, and my feet (tough to see, but its the white thing above my left shirt sleeve) are out of the head line. This is BAD bottom position.
  • Warmup set – tricep push up – 20 reps
    • 2 min rest
    • lever left – 14 reps
    • 1 min rest
    • lever right – 15 reps
    • 2 min rest
    • lever left – 13 reps
    • 1 min rest
    • lever right – 14 reps
      • very happy with these work sets – added reps from previous session of 12 each arm
    • 2 min rest
    • regular push up – 22 reps
  • Work set – hanging straight leg raise
    • 11 reps
    • rest 2 min
    • 9 reps
  • Metabolic work
    • Single arm battle ropes – 1 minute
      • 215 reps
  • Cooldown
    • Flappy arm swinging
    • Side to side lunges
    • Beat your boots

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Workout time – approx. 32 min.

Calorie burn clocked in around 192 C.

Avg HR (per Garmin): 105 bpm

Max HR (per Garmin): 153 bpm

Post workout, I made a nice recovery shake…

 

Do you have any favorite home workouts that you’ve put together? Do you train any push up progressions? If so, please share your thoughts in the comments below. If you liked this post, please click “like” and share!

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Basement Sessions – 6/16/18 – Shoulders & Legs

My yoga practice so far has me feeling nice and refreshed. So, I felt like combining two sessions today. Since the baby decided to take an extended mid-morning nap, I combined handstand push up training and one leg squat training into a single session. I’m under no time crunch since its the weekend, and as long as the baby stays napping, I can leverage that time in the basement!

On a side note, I started experimenting with a mushroom complex supplement that (among other things), has lion’s mane and reishi mushroom in it. Been on that for about 5 days now. I take it in the morning. The aim is to hopefully get more energy and enhanced cognition. I can’t say that I’ve noticed anything different yet. BUT, I have been battling through some fluid in my ears for the past 3 weeks that is playing games with my head (hopefully the steriods my doctor just put me on will clear it up finally). Maybe I’ll notice something once my ears finally pop. Also waiting on a shipment of ashwagandha, so I can start messing around with that (after I’ve made a conclusion on the mushroom supplement).

When it comes to supplementation, you really just need to make educated decisions for yourself. Identify something you think might help, research to make sure its safe with no dangerous side effects, talk to your doctor if necessary, then try it and keep an eye out for any of the purported benefits. Who knows – you might stumble upon something that really enhances the quality of your life. Or you’ll just end up with expensive pee for a few weeks. What do you have to lose other than a couple of bucks…?

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Here is what today looked like:

Pre workout nutrition – butter coffee with collagen powder

6/12/18 – handstand push up & one leg squat training

  • Warmup
    • 3 minutes jump rope
    • 10 sets of 25 seconds of various dynamic warmup moves
      • swiss ball twist
      • overhead swiss ball bend
      • overhead swiss ball squat
      • world’s greatest stretch with hip dip
      • soldier kicks
      • side leg raises
      • glider lunges (I made sure to keep a flat back and my butt sticking way back thanks to the cues I’m re-learning in yoga)
      • egoscue shoulder roll forward
      • egoscue shoulder roll backward
    • 10 reps shoulder roll holding a weighted stick
      • this is a great move to open up your shoulders – it takes some patience and practice – you need to start with your hands VERY wide. The key is to not collapse your elbows when you rotate your shoulders overhead and back – keep those arms straight.
    • 1 minute dead hang
    • 2 sets one arm hang, 15 seconds each arm, 1 minute rest between set
  • Work set – handstand push up
    • 16″ spacing – 12 reps
    • 2 min rest
    • 8″ spacing – 9 reps
      • NICE – 2 rep gain from last workout
    • 3 min rest
    • 8″ spacing – 7 reps
    • Rest 2 min
  • Work set – one leg squat
    • Bodyweight – 5 reps each right and left leg
    • 2 min rest
    • 60# right leg – 5 reps
    • 60# left leg – 5 reps
    • 2 min rest
    • 60# right leg – 7 reps
    • 60# left leg – 6 reps
      • Note – much better balance on 2nd sets, was able to get more reps, overall 1 rep improvement from last workout on each leg
  • Work set – hex bar deadlift
    • 335# – 12 reps
      • Note – need to buy more plates!
  • Metabolic work
    • Tabata burpee (20 sec on, 10 sec off, 8 sets)
  • Cooldown
    • Flappy arm swinging
    • Side to side lunges
    • Sun salutation to forward fold

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Workout time – approx. 1 hour.

Calorie burn clocked in around 404 C.

Avg HR (per Garmin): 104 bpm

Max HR (per Garmin): 157 bpm

Post workout, I made a nice recovery shake…

  • 1 scoop NutriBio unflavored whey
  • 1/2 avocado
  • 1/2 can coconut cream (I’m out of coconut water, so this will suffice)
  • 1 scoop RealReds (woo hoo – my subscription came in)
  • 4 oz unsweet almond milk

 

Do you have any favorite home workouts that you’ve put together? Do you train handstand push ups or one leg squats? If so, please share your thoughts in the comments below. If you liked this post, please click “like” and share!

Basement Sessions – 6/12/18 – Chin Up Ladders

After a week or so of little to no back strength training, I was jonesing for some vertical pulls! To feed the beast, I decided to program a chin up ladder with active recovery today. This type of sequence gets you some nice training volume in a short period of time. The whole thing clocked in just under 20 minutes (including 2 minute warm up and 2 minute cool down).

tall ladder

go ahead – program a workout around THAT ladder…

There are many variations on ladder style workouts. The simple framework is you pick a number to either count down from or count up to (in today’s case, I counted down from 10). You’ll do 10 reps of the exercise, and then on the next set, you’ll do 1 less (in this case, 9 reps), and on the next set, you’ll do 1 less rep (8 reps), and so on and so forth until you count down to 1. If you are counting up, you’ll add a rep each time – 1st set = 1, 2nd set = 2, 3rd set = 3 and so on/so forth until you get to your target number.

Another variation is to do a ladder for time. Pick an arbitrary time (10 minutes for example), and see how many rungs of the ladder you can climb in the alloted time. In the time version, the amount of rest you take between sets will dictate the number of ladders completed. You know you are progressing when you can do more ladders (that means your muscle endurance and recovery is improving).

Yet another variation is to pair two exercises together and do alternating ladders. For example, if you pair together push ups and squats, and want to go from 10 to 1, it would look like this…

  • 10 push ups, 1 squat
  • 9 push ups, 2 squats
  • 8 push ups, 3 squats

…and so on/so forth until you get to a set of 1 push up and 10 squats

You can even set a maximum ladder number to hit, and then climb down. For example, if you wanted to do that sequence with pull ups, and you wanted to hit rung #5 on the ladder, it would look like this…

1st set – 1 pull up, 2nd set – 2 pull ups, 3rd set – 3 pull ups, 4th set – 4 pull ups, 5th set – 5 pull ups, 6th set – 4 pull ups, 7th set – 3 pull ups, 8th set – 2 pull ups, 9th set – 1 pull up

Today, I felt like cranking out 50+ pull ups, so I chose to count down from ladder rung #10, and do an active rest of 1 minute jump rope in between sets. In total, I’d end up doing 55 pull ups and jumping rope for 9 minutes.

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Here is what today looked like:

Pre workout nutrition – butter coffee with collagen powder

6/12/18 – chin up ladder w/active recovery

  • Warmup
    • 2 minutes jumping jack variations
  • Ladder series
    • 10 chin ups
    • 1 minute jump rope
    • 9 chin ups
    • 1 minute jump rope
    • 8 chin ups
    • 1 minute jump rope
    • 7 chin ups
    • 1 minute jump rope
    • 6 chin ups
    • 1 minute jump rope
    • 5 chin ups
    • 1 minute jump rope
    • 4 chin ups
    • 1 minute jump rope
    • 3 chin ups
    • 1 minute jump rope
    • 2 chin ups
    • 1 minute jump rope
    • 1 chin up
  • Cooldown
    • Flappy arm swinging
    • Light beat your boots
    • Side to side lunges
    • Good mornings
    • Shoulder rolls

Calorie burn clocked in around 158 C.

Avg HR (per Garmin): 117 bpm

Max HR (per Garmin): 152 bpm

Post workout, I made a nice recovery shake…

 

Do you have any favorite home workouts that you’ve put together? Do you also train with ladder style workouts? If so, please share your thoughts in the comments below. If you liked this post, please click “like” and share!

Basement Sessions – 5/24/18 – One Arm Pull Up Training

As part of my overall training program, I have certain strength “skills” that I aim to train at least once per week. By focusing on these skills and “progressively overloading” the resistance/difficulty, I’m able to realize strength gains. AND, I’m able to do this without lifting weights. These skills are bodyweight skills, and I use the ability to manipulate my body in space to make the movement easier or harder. Bodyweight training is a great way to build functional fitness, and you can do it virtually anywhere without equipment.

Today is one arm pull up day!

It’s been a few weeks since I’ve circled back to training this movement, as a result of running through some of my workout library a second time so I can write reviews on them. So, I’m expecting that I haven’t made progress since my last session. I’m going to recommit to training this specific move at least once every 7 days until I finally knock out a full one-arm pull up.

Pull ups are one of those exercises that I really wish I had focused on in my 20’s. Unfortunately, I didn’t really start caring about it until my 30’s. I feel like I’m playing a lot of catch up. This will be a move that I introduce my son to very early, and will try to encourage him to keep working at it throughout his life. Proper and frequent training of pulling motions will prevent muscle imbalances between your push/pull muscles. I’ve said it before in other posts – our human body is biomechanically built to climb stuff. We should be using those pulling muscles!!!

Continue reading Basement Sessions – 5/24/18 – One Arm Pull Up Training

Basement Sessions – 5/20/18 – Front Lever Training

As part of my overall training program, I have certain strength “skills” that I aim to train at least once per week. By focusing on these skills and “progressively overloading” the resistance/difficulty, I’m able to realize strength gains. AND, I’m able to do this without lifting weights. These skills are bodyweight skills, and I use the ability to manipulate my body in space to make the movement easier or harder. Bodyweight training is a great way to build functional fitness, and you can do it virtually anywhere without equipment.

Today is front tuck lever day.

I really didn’t feel like getting a session in today. The rain threw me off. I was going to mow the yard this AM, but, alas…stupid rain. It kind of mucked up my day. But, when the kid went down for a late morning/early afternoon siesta, I decided to get some activity in.

Continue reading Basement Sessions – 5/20/18 – Front Lever Training

Basement Sessions – 5/13/18 – One Arm Push Up Training

As part of my overall training program, I have certain strength “skills” that I aim to train at least once per week. By focusing on these skills and “progressively overloading” the resistance/difficulty, I’m able to realize strength gains. AND, I’m able to do this without lifting weights. These skills are bodyweight skills, and I use the ability to manipulate my body in space to make the movement easier or harder. Bodyweight training is a great way to build functional fitness, and you can do it virtually anywhere without equipment.

Today is one arm push up day!

I injured my glute over the weekend, so I’ll need to be careful to not aggravate it while its healing. As long as I adjust my dynamic warm ups to not have an extreme range of motion or load on that glute, I should be okay. In general, unless an injury is serious, I try to remain as active as I can while its healing. Of course, if the injury requires bed rest and/or other intervention, I’ll certainly stop my activity. But, the moral of the story is – don’t let an injury in one part of your body confine you unless it absolutely has to.

Continue reading Basement Sessions – 5/13/18 – One Arm Push Up Training