I won't go into specifics of what I did, but I believe that everyone should have some kind of daily ritual that does two things:
1.) Wakes up your body and gets it moving
2.) Allows your mind to better function throughout the day
That can be anything, from yoga to prayer, but just make sure that it takes no more than about 30 minutes. My own routine is about 25 minutes, and I'm fine with that amount (I don't sleep very much, so that might be part of the reason).
It's Monday, and you know what that means: stat time! Same rules apply:
Neck Measurement: 16.25”
Shoulders at their widest point: 48.5"
Chest: 40.5"
Waist 3 inches above your bellybutton: 31”
Waist at your belly button: 31.5" -0.25 inches
Waist 3 inches below your belly button: 34" -0.25 inches
Hips at their widest point: 38.5”
Thigh 9 inches above the top of your kneecap: 23" - 0.50 inches
Thigh 6 inches above the top of your kneecap: 20.25"-0.25 inches
Thigh 3 inches above the top of your kneecap: 18.25"
Calf at its widest point: 16"
Bicep (flexed) measure the widest point: 15"
Forearm (flexed) at its widest point: 13"
Weight: 161.3 lbs -0.7 lbs
Body Fat Percentage: 4.4% +0.28%
Thoughts on the Stats:
Flattering shot, no?
I'm really surprised that my body fat didn't go up more, after my two stints with food poisoning this week and just generally having to take it easy. Just goes to show that my body can deal with stress. The slight weight loss I'm not too surprised Without any further ado, let's check out the workout, in which speed is the name of the game; minimal rest while focusing on good form:
***Pull Up: 5 sets of 5; minimal rest
***TRX Hip Press: 3 sets of 12
***Pushup: 15/14/13/12/11/10/9/8/7/6/5/4/3/2/1; minimal rest
***TRX Suspended Lunge: 5 sets of 40 seconds on/20 seconds rest
Floor Wiper: 4 sets of 15 @ 135 pounds; minimal rest
***Overhead Squat: 2 sets of 12/side; 35 pound kettlebell
Circuit (30 seconds each exercise; 30 seconds rest after each circuit):
***Low Plank
***Weight Shoulder (Alt. Sides) @ 45 pounds
Ab Rollout
Thoughts:
Pull Up: Ya know, I thought this was gonna be relatively easy. Apparently I was mistaken. After all of the pull ups I did yesterday, I thought to myself "what's a couple dozen more?" Well by the 5th set I was really hurting. But I did accomplish my goal, which was to go with minimal rest.
TRX Hip Press: Devilishly easy looking exercise. It's wonderful, and boy does it kill your glutes.
Ahh, how relaxing...
Pushups: Yeah baby! Flew through these bad boys! Started to hurt around 11, but that's what made them so good!
TRX Suspended Lunge: Ah man, this exercise was starting to throw me for a loop. I was losing my balance towards the end, but instead I focused on form. Seemed to help.
Think this balance is tough?
Try this balance!
Floor Wipers: Ooof, going for speed and holding it up there. It started to burn during the 3rd set, and the 4th set really hurt. Felt really good though. Check out the video:
Great exercise!
Overhead Squat: This is a new exercise. You hold your weight (in my case a kettlebell) over your head with one arm, and perform a squat. What I didn't count on was how engaged my obliques were. It felt really good!
You put your right arm out...
Get down!
Circuit:
Low Plank: I used to do these all the time in swimming; they were my bread and butter, so these weren't a huge issue.
Core Power!
Weight Shoulder: Great exercise. The only thing: watch where the weight goes. I accidentally dinged my twig and berries...that felt amazing...
Anyways, here's the video of the weight shoulder:
Power!
Ab Rollout: After doing the weight shoulder, this exercise proved to be a bit of a pain; but it was so worth it.
And of course, I have to do extra stuff!
Extras:6x30 Pushups
6x30/side Bicycle Crunches
6x7 Pull Ups
Ab Work:
(Spartan Leg Raise x7, Hanging Knee Raise x5) x2
(Spartan Leg Raise x1, Clockwork Leg Raise x4, Spartan Leg Raise x1, Hanging Knee Raise x5) x1
(Twisting Knee Raise x4, Hanging Knee Raise x5) x2
That's all for today; tune in tomorrow for more mayhem :)
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