Tag Archives: medicine ball

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

Do Work: All the bench press 17 DEC 17

Funny thing about plans, they are just something to deviate from. I went today, planning on working back and going heavy on deadlift. When I arrived, everyone else had similar plans. All of the lifting platforms were in use. I shifted gears and went to a power rack with a bench. It was an adjustable bench, which I generally dislike using when bench pressing. I made due and began to work. I pyramided up and down in weight. Then moved on to reps with chains on the bar. I finished up with a couple tricep exercises and core workouts. It turned out to be a solid day. Do work.

Note: Adjust the weight as needed for the bench.

Warm-up

3 rounds

x10 sit-ups

x10 push-ups

x10 squats

2 rounds

x10 bench press (light)

Training

Bench press

x10 @135

x4 @185

x3 @195

x3 @205

x3 @205

x3 @195

x4 @185

x10 @135

3×10 @135 with chains

4×10 skull crushers

4×10 cable flys

3×10 tri cable pulldown

4 rounds

x15 med-ball sit-ups

x16 single arm kettlebell swing

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: 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