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Friday, March 30, 2012

52 Weeks of Fitness: Week 12 Recap

For the year of 2012, I have made a yearlong commitment to better fitness and health that will change my life forever. The way I see it, I've been "talking the talk" for way too long - it's about time I start walking. The plan is to use workouts from The New Rules of Lifting, gradually start eating better, run (either HIIT or for distance) on off-days, and do Kelly Starrett's Mobility WOD Project  Workouts. Here's how I fared this week:

Lifting:

This was Week One of Eight in the New Rules' "Hypertrophy II" Phase. The Hypertrophy point is where muscle-building takes center stage, so it's time to GET SWOLE.. 

Mondays are Upper Body workouts with a Push emphasis. This one was interesting: Every exercise called for 6 sets of 3 reps.

Wednesdays are Lower Body workouts, surprisingly without a bilateral squat exercise of any kind. 5 sets of 6 reps for a nice feeling of exhaustion. Interesting note here: my grip strength on the dumbells started to fail before the strength of my legs did. I hope that will improve in the future!

Fridays are Upper Body days focusing on Pulling exercises. I get to do curls, which is pretty odd for NROL. But hey, I'm not complaining! My guns are very grateful.


Nutrition:

During this week I decided to stop focusing so much on a calorie and protein bulk, and constrain my focus just down to protein. Unfortunately, I was on spring break eating many not-so-clean foods and getting 30-50 g less protein per day. Calling it a protein cycle and moving on.

Running/HIIT:

Didn't get any of these activities in, sadly. I'm thinking I may call them off until I get out of school for the summer - as my unintentional two-week break  shows, I've put myself into a very busy life. And busy lives call for sacrifices.


Mobility WOD:

No mobility WOD, either. However, I have been chilling out in K-Starr's squat more often, and have seen some extended hip mobility as a result. Cheers!

That's all for Week 11, just 40 more to go!

Sunday, March 18, 2012

52 Weeks of Fitness: Weeks 9, 10, and 11 Recap

For the year of 2012, I have made a yearlong commitment to better fitness and health that will change my life forever. The way I see it, I've been "talking the talk" for way too long - it's about time I start walking. The plan is to use workouts from The New Rules of Lifting, gradually start eating better, run (either HIIT or for distance) on off-days, and do Kelly Starrett's Mobility WOD Project  Workouts. Here's how I've fared recently:

... Not too well. I didn't do any lifting, running, or anything two physical over the past two weeks. I've also been upping my protein intake and calorie intake to bulk up a bit.

So where do I go from here? Well next week (Week 12) is technically the start of Hypertrophy II. Even though I really fell off the bandwagon here, I'm jumping right back on at as prescribed.

So with that in mind, tomorrow brings my first workout of Hypertrophy II - and I am unbelievably stoked to see how it goes!

(Only 41 more weeks to go!)

Saturday, March 3, 2012

What I'm reading: Social Media Madness

The six elements of human behavior that drive social media

Three Social Media Lessons from Dell: It's Not All About Sales

Why social audience measurement hasn't delivered yet

1,000 True Fans (Seth Godin)

Three Fundamentals of Great Social Media Measurement

40 Twitter Power Tips That Turn Newbies Into Students, Experts Into Pros

Are You As Busy As You Think?

A bunch of Public Relations (especially social media), Marketing, and Productivity stuff - these are just the most relevant bits!

52 Weeks of Fitness: Week 8 Recap

For the year of 2012, I have made a yearlong commitment to better fitness and health that will change my life forever. The way I see it, I've been "talking the talk" for way too long - it's about time I start walking. The plan is to use workouts from The New Rules of Lifting, gradually start eating better, run (either HIIT or for distance) on off-days, and do Kelly Starrett's Mobility WOD Project  Workouts. Here's how I fared this week:

Lifting:

This was Week Four of Six in the New Rules' "Hypertrophy I" Phase. The Hypertrophy point is where muscle-building takes center stage, so it's time to GET SWOLE. 

On Monday I had to skip a workout, but I still managed to squeeze in some bodyweight stuff at home (moving between explosive and superslow pushups, bodyweight rows, handstand walkouts, etc).

Wednesday I threw up more weight than I have before on a "B" workout. Feels good to squat and deadlift just 10 pounds more!

Friday I got to hit the gym for an "A" workout again. No progress to report here.

Nutrition:


I decided to start bulking a bit, since this is the hypertrophy phase. Chocolate milk is my new best friend.

Running/HIIT:

Did some sprinting on Wednesday with the sloppiest form EVER. Not sure if it's my crappy form in general (likely) or just the way I was feeling after working out (also likely)

I also did a Tabata style workout (20 sec all-out, 10 sec low intensity "working rest") on the rower on Friday.


Mobility WOD:

Still not keeping up with these... I have had a bunch of random expenses crop up, and I need to purchase some basic equipment to continue through the MWOD workouts. So I'll have to jump back on after I weather this storm.

That's all for Week 8, just 44 more to go!