Tag Archives: do work

A few drinks in: Wannabe Hustler

I am changing the name of the Daily Quickie, which wasn’t really daily, to A few drinks in. I’m more than a few in now, and it seems like a good time to change things up. Prince is jamming on the jukebox and I’m losing terribly at pool. It been a long week at work, and the gym has been almost none existent in my daily routine (this week). When Europe began to play the Final countdown, I caught a booze wind, where I sunk 5 balls quick. It was then back to shotty play and missed opportunities. Since then, I’ve just been losing. Pool is not my specialty. I enjoy it, but hardly win (without fault of my opponent). I understand how the shots work, but my execution leaves a lot to be desired. I don’t go out of my way to get better, I usually play when I’ve had a few libations (current one is Jamo and ginger). Ill occasionally be legit and win a few games in a row, but it’s all dependent ok n the amount of booze I’ve had. I accept not because my great at pool. I enjoy the atmosphere, comradery and drinks.

Do work sessions to come.

Do Work: 11 DEC 17

I didn’t go to the gym yesterday. I got sucked into watching Game of Thrones season 6 and lost track of time. It was totally worth it.

When I went today, I planned on doing my core circuit. As I walked into the weight room, I decided to do something completely different. I have said this before (I think), I love to use the barbell. It’s my favorite piece of equipment in the gym. You can press it, lift it, and squat with it. It does just about everything, except make sandwiches. I kept the weight around 50% if what I usually do, mainly to get my form and mind right. It turned out to be a “fuck around day.” A little this, a little that, and some “why am I doing this again?” I spent about 45 min on this one, then went a did some incline walking on the treadmill while catching up with someone I used to work with.

Note: I remembered my video recording device this time. Check out the video on my Instagram or the book of face. Links are below (or above).

Warm-up

2 rounds/10 each

Pushups

Squats

Sit-ups

2 rounds

Barbell complex

Training

5×3 hang clean

3×5 front squat

3 rounds

x8 thrusters

x12 wall balls

Stretch

Do work, be rad

Do Work: 9 DEC 17

To day was part three of the core circuit. I found myself getting into a groove while going through the motions. It is the same as the one on the 7th, but with one more exercise added. At the end, I added in some kettlebell swings for good measure. I was gassed and almost threw up during the last round. I’ll stick with this workout for the next 3 weeks or so, doing it every other day. The next time I do this, I’ll start back with the day one workout. Do work.

Warm-up

3 rounds

X10 push-ups

x10 squats

x10 sit-ups

Training

3 rounds

x10 overhead barbell (or dumbbell) lunges

x10 slash-to-halo (or back extensions with weight)

x10 bus driver rotations (use landmine)

x10 single arm ab squat (use landmine)

x10 single arm lift and twist (use landmine)

x10 push-ups with row

x10 inverted row

x10 single arm static dumbbell curl

x15 push-ups

x6 single leg deadlift

3×15 Kettlebell swing

Do Work: 8 DEC 17

I did some barbell work today, kinda making it up as I went. I knew I wanted to deadlift and clean, but wasn’t sure how it would pan out. I did my normal foam rolling and basic body warm-up. I then moved onto a couple rounds of barbell complex. This is one of my favorite warm-up routines. It hits the whole body with six different exercises continuously. There are various types of complexes you can do, but this one has it all. Deadlifts, bent over rows, hang-clean, front squat, push-press, and back squat. 6 reps of each and add weight as you like. Once the training was done, I rounded it out with some medicine ball sit-ups and a post workout cheeseburger. Do work.

Warm-up

3 rounds

x10 sit-ups

x10 squats

x10 push-ups

3 rounds

Barbell complex (increasing weight)

Training

3 rounds

6 deadlift

10 jump knee tuck

3 rounds

10 hang clean

10 jump squat

3 rounds

6 shoulder press

10 jump lunge

3×15 med-ball sit-up

Do Work: 7 Dec 17

I had all the reasons not to go today. Didn’t sleep well, my knee felt funny, tired, etc. Its a good thing a scientist in a science lab used his science skills to create something to combat that. I am talking about pre-workout. I have tried a few different kinds over the years, my favorite being Super Pump. I have try C4 and N.O. Xplode, but they aren’t my jam. Right now I am using 1MR. I have used it before and it doesn’t give me the jitters. It gives me the energy to do work and be rad (see what I did there).

For today’s fun, I continued on with the circuit workout from Tuesday. This time though I added two more exercises to it, which made each round a tad longer. I also upped the weight for the barbell/landmine work (smoke checked me).

Warm-up

4 rounds

x10 squats

x10 sit-ups

Training

3 rounds

x10 overhead barbell (or dumbbell) lunges

x10 slash-to-halo (or back extensions with weight)

x10 bus driver rotations (use landmine)

x10 single arm ab squat (use landmine)

x10 single arm lift and twist (use landmine)

x10 push-ups with row

x10 inverted row

x10 single arm static dumbbell curl

x15 push-ups

Do Work: 5 DEC 17

I have a few workouts I use off and on for comfort reasons (they are by no means comfortable to do, just have to think less). I’ve started using one that I pulled out of a Men’s Fitness magazine back in 2010. I don’t know the technical names to most of these moves, but will describe them to the best of my knowledge. It’s a circuit workout done 3 times a week, every other day. I did it last week, and today was day one for this week. First round is always easy. Second round is a bit tougher. By the third round, I am pretty smoked. I included a warm-up and some kettlebell swings afterwords for good measure. If you have any questions, feel free to email me. Do work.

Warm-up

3 rounds

x10 push-ups

x10 squats

x10 sit-ups

Training

3 rounds

x10 overhead barbell (or dumbbell) lunges

x10 slash-to-halo (or back extensions with weight)

x10 bus driver rotations (use landmine)

x10 single arm ab squat (use landmine)

x10 single arm lift and twist (use landmine)

x10 push-ups with row

x10 inverted row

3 rounds

KB swing (heavy)

Do Work: 2 DEC 17

I wrote a post little over a year ago about what my goal was when it came to fitness. Not having a goal didn’t give me a direction in my workouts. Since arriving in Japan, the goal has been consistency. Doesn’t matter what I do, just do something. It could be lifting, go in a run, or 12 oz curls. As long as I do that, forward progress will be made. I’ll fine tune as I go, but I focusing on consistency is number one.

Here is where I am starting.

Warm-up

a.use foam roller

b.3 rounds (10 each)

-pushups

-air squats

-sit-up

Training

1)5 rounds

X5 bench press

X6 Y’s+L’s

2)5 rounds

X10 body-weight squats

X10 side pulls

3)3×12 dumbbell press

4)4×10 skull crushers

5)4×12 incline/decline dumbbell press

6)4×12 tri cable pulldown

7)3×10 pec-flys (machine or dumbbells)