Tag Archives: fitness blog

A few drinks in: Don’t be a New Year’s gym douche

Most of my writing of late has either taken place at a bar or after lifting a bar (at the gym). It’s been convenient and helped me to chip away at being consistent at writing or posting (to Instagram) everyday. I still jot down thoughts and notes in the Bieber book, but I haven’t put much effort into turning those notes into posts. I am still developing where I want this whole shorts and sweatbands idea to go. I want to provide a different perspective to the fitness world, one that is over saturated with wash board abs, gym bros, and snapbacks.

On Wednesday, when I am able to make it back to the gym, I fully expect it to be crowded. The New Year resolution folks who want to get fit will be there. Most gym goers will complain about the “new-“comers (pun alert), but I ain’t that worried about it. The gym is life for some folks. For others it’s a hobby. For me, it’s something I enjoy , I want to set an example for my family and a challenge myself. Oh, and my job requires me to be fit. If your one of those who gets their panties in a wad about people showing up after New Years, I say remove the stick from your butt and focus on yourself. Don’t be a hater to someone is attempting to better themselves. Give ’em props. Maybe they will stick around longer than a month or two. Just don’t be a doucher, give them some pointers and help them learn the “ways of the gym.”

Those of you who are planning on hitting the gym for the new year, get some. Don’t quit because you aren’t getting the results you want right away. It’s a marathon, not a sprint. Don’t let the bro-dudes intimidate you, don’t curl in the squat rack and wear a sweatband. If you’re unsure ask for help, or surf the interwebs for info before you go. Start a routine out of a book or magazine. Don’t just wing it, that’s a sure fire way to fail. Start small and chip away. Focus on form and effort, the weight will come later. Don’t compare yourself to the others. It’s a competition against yourself. Let the professionals compete for the fitness trophies.

In general, don’t be a douche. Shit ain’t that serious.

Happy New Year!

Mustache

P.S. Here are the workouts I’ve done the past few days.

Dec 29 Warm-up

20-15-10-5

squat

Pushup

Sit up

Training

10 rounds

10x push press

10x KB swing

5 rounds

8x high pull

8x bent over row

6x slash to halo

Dec 31 Warm-up

3 rounds

x10 squats

x10 push-ups

x10 sit-ups

2 rounds

barbell complex

Training

5 rounds (increase weight until last set)

1x power clean

1x front squat

1 round

1x push press

1x back squat

1x push press

5 rounds

5x sumo deadlift

10x scarecrow

4 rounds

x15 med-ball sit-ups

x10 kettle-bell swings

Do Work: My long lost friend, the Curtis P.

After a Christmas hiatus, drinks and laundry, I was back at it today. I did my favorite lift, the clean. I did a few rounds, working up in weight. I found myself planting my right foot a couple times when I went to pop under the weight (wasn’t focused). Then I got a wild hair. What exercise had I not done in a long time that would wreck me? The Curtis P. It’s just a clean, couple of lunges and a press, no big deal. Well, it did a number on the ol quads and I felt great afterwords. I wrapped up with some kettlebell swings and med-ball sit-ups.

Do work, be rad.

Warm-up

2 rounds

x10 squats

x10 push-ups

x10 sit-ups

2 rounds

x20 single-arm KB swings

x10 squats

x10 push-ups

Training

x6 deadlifts

7 rounds

x1 hang muscle clean

x1 hang power clean

x1 hang clean

4 rounds

x4 Curtis P’s

x3 Curtis P’s

x3 Curtis P’s

x3 Curtis P’s

4 rounds

x10-15 KB swings

x10 med ball sit-ups

Doing work and a few drinks in: Sumo deadlifts and Snapbacks.

I crushed my workout today, so I decided to have some celebratory drinks. I have been to my local establishment enough, I have a “usual” (Jamo and ginger). I did my ab/core circuit today. It was day two of three (posted below). I have noticed a trend lately, sumo deadlifts. They seem to be all the rage now-a-days. Now, I am not here to knock them, but I am curious why they have become more prominent in today’s workout world? Have people with little hip flexibility given up? My concern is for the men only. When I see you only doing sumo, I think you’re a pussy. I use the sumo stance, when I want to high pull afterwords. I have nothing against people who sumo, except if that is the only type of deadlift you do. Hell, people probably look at me when I walk in with my sweatband thinking “what’s up with that guy?” Do I care? No. But, if you only sumo, you should take a little ok in the mirror and re-evaluate your life.

Oh, and SnapBack hats in the gym are lame. Wear a sweatband.

Do work.

Warm-up

4 rounds

x10 squats

x10 sit-ups

Training

3 rounds

x10 (per leg) walking 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

Stretch

Do Work 20 DEC 17: 80 deadlifts

I wanted to deadlift today. I wanted to go heavy. So I did. I took the basic pyramid I used for bench the other day and applied the principle to the deadlifts. It felt great. When I tweaked my back a few years ago, I stopped trying to lift all the weight. Since then, I’ve hesitated when it comes to going heavy. I took my time today. Warm-up was good, Ke$ha was jamming, shorts were motivating and my pink sweatband was killing it. Once I was done with the heavy lifting I wrapped up with a quick deadlift/jump knee tuck circuit and some stretching. I feel it in a couple days, but it will be worth it.

Warm-Up

2 rounds

x10 sit-ups

x10 squats

x5 inchworms

x2 barbell complex

Training

Deadlifts

x10 @135

x5 @185

x5 @225

x4 @275

x4 @275

x3 @295

x3 @315

x3 @315

x3 @295

x4 @275

x5 @225

3 rounds

x10 deadlifts @135

x10 jump-knee tuck

4×10 cable pull-downs

Do Work: More ab circuit

After not getting it in much last week, I started of with day one of the ab circuit. I was jamming to DMX, Ke$ha, and Lil Jon. I plan on deadlifting tomorrow, and look forward to going heavy. After I got done, I snagged a salad and treated myself to an ice cream from Baskin Robbins. It was kinda healthy with its pistachios and almonds. I even added a warm macadamia nut cookie for giggles.

Check out my instagram (link below) to check out a little video I did for it.

If you want to see the workout, check out the link to an original Do Work post.

https://shortsandsweatbands.com/2017/12/05/do-work-5-nov-17/#more-832

Do Work.

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