Fat Blaster

No rest in between sets!

1. Nordic Track Ski = 3:00
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullups = 9
5. Nordic Track Ski = 2:00
6. Planks = 1:30
7. Burpees = 15
8. Close Grip Pullups = 12
9. Nordic Track Ski = 2:00
10. Incline Dumbell Press = 66LB x 9
11. Burpees = 15
12. Power Clean, Jerk, Push Press = 75LB x 7
13. Nordic Track Ski = 2:00
14. Close Grip Pullups = 12
15. Burpees = 15
16. Standing Shoulder Press = 75LB x 10

Total Time = 24:00

Then immediately after circuit:

Bike Trainer = 25:00

Fat Blaster 21

I was a little bit down in the dumps the last day and a half because I think I strained my hamstring a little bit and have not been able to continue my plan of workouts. The craziest thing is how I strained it. I did it while walking down a flight of stairs holding my 1 and a half year old daughter. She was making a funny squirming movement and I in turn made a funny movement to compensate and prevent her from hitting her head on the wall. --Bam!Strained hammy. Of all the ways! What a wimp. Hopefully it is not as bad as I think.
I realized just how dependent I am on exercise for overall mood and brain function. After 40 hours of not working out, I was feeling kind of sad and negative. Luckily, I have been doing some cardio/weight workouts that don't put stress on the hamstring. The one below, I did tonight. After I did it, I felt refreshed and positive again.
No rest in between sets. Jump Rope/Weight Intervals.

1. Jump Rope = 250
2. Dips = 23
3. Jump Rope = 250
4. Wide Grip Pull ups = 12
5. Jump Rope = 250
6. Planks = 1:30
7. Jump Rope = 250
8. Close Grip Tri Bench = 135LB x 8
9. Jump Rope = 250
10. Ab knee Tuck = 15
11. Jump Rope = 250
12. Tricep Push Down = 80LB x 12
13. Jump Rope = 250
14. Close Grip Pull up = 13
15. Jump Rope = 250
16. Dumbell Incline Press = 65LB x 8
17. Jump Rope = 250
18. Dumbell Curls = 35LB x 8
19. Jump Rope = 250
20. Dumbell Shoulder Press = 40LB x 8
21. Jump Rope = 250

Total Time = 38:30

Total Jump Rope Reps = 2,750

Overall I felt a little lethargic. My time was not as good as I normally could do. But I definitely did get stronger as the workout went on. I was coming out of my funk and was beginning to stop feeling sorry for myself.

This injury is going to cause me to deviate from plan. Even though I hate non-lake swimming, some lap swimming may be in my future.

Fat Blaster 17

Today's workout: Each set is listed in sequence below. No rest in between sets. This is a fantastic way to lose fat, increase lean muscle and improve cardio respiratory function.

1. Jump Rope = 250
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullups = 10
5. Jump Rope = 250
6. Planks = 1:30
7. Burpees = 15
8. Close Grip Pullups = 12
9. Jump Rope = 250
10. Incline Dumbell Press = 65LB x 8
11. Burpees = 15
12. Power Clean, Jerk and Push Press Dumbells = 35LB x 8
13. Jump Rope = 250
14. Close Grip Pullups = 10
15. Burpees = 15
16. Dumbell Shoulder Press = 40LB x 6
17. Jump Rope = 250

Total Time = 23:30

***Immediately After: Treadmill Run = 10:00

Fat Blaster 16

I do a number of various circuits like the one below. I started doing workouts similar to these in 1995 to spice up my lifting routine and get a challenge. Recently, crossfit and turbulence training among others, have become popular. Also, a number of "no rest" circuits have been inspired from the movie 300 http://www.squidoo.com/Bodyweight500Workout From what I have read, this workout is similar to those types of workouts. I add one little twist though. In between each weight lifting set, I like to do some form of sprint cardio to keep my heart rate sky high. Today my cardio sets were either the Nordic Track Ski machine or burpees. Other times I like to do jump rope, run, or bike. The common theme with my circuit workouts are 1) No rest in between sets 2) Alternate one lifting set with one sprint cardio set 3) All lifting sets must be multi joint, large muscle group exercises.

To put the final cherry on top, I usually run, bike, or do the elliptical for 15min - 1hour. These workouts are a fantastic way to lose fat, increase metabolism, build full body functional strength, enhance cardo-respiratory function, and develop mental toughness.

1. Nordic Track Ski = 4:00


2. Dips = 24


3. Burpees = 15


4. Wide Grip Pullups = 8


5. Nordic Track Ski = 2:00


6. Planks = 1:30


7. Burpees = 15


8. Close Grip Pullups = 12


9. Nordic Track Ski = 2:00


10. Incline Dumbell Press = 66LB x 8


11. Burpees = 15


12. Power Clean, Jerk, Push Press Dumbells = 36LB x 6


13. Nordic Track Ski = 2:00


14. Close Grip Pullups = 11


15. Burpees = 15


16. Standing Shoulder Press = 75LB x 8

Total Circuit Time = 25:00

Then immediately after the circuit

Bike Trainer = 40:00

Circuit Weights Plus Cardio

Today I did another continuous circuit. I came up with the exercises and order before I got to the gym and wrote them down so I would have a reference. When I go to the gym, I always go with a plan. My workout is then more effective and takes less time. Included in this circuit is Day 2 from "The Pullup Program" http://trizack.blogspot.com/2009/01/pull-up-program.html This was definitely a challenging one.
It is important to note that the only rest I took was between the pullup sets as specified below. In between the other exercises, the goal is to take no (or little) rest.

1. Jump Rope = 250
2. Wide Grip Pullups = 1, rest 10 seconds
3. Wide Grip Pullups = 2, rest 10 seconds
4. Wide Grip Pullups = 3, rest 10 seconds
5. Wide Grip Pullups = 4, rest 10 seconds
6. Wide Grip Pullups = 5, rest 10 seconds
7. Wide Grip Pullups = 3, rest 10 seconds
8. Wide Grip Pullups = 2, rest 10 seconds
9. Burpees = 15
10. Swiss Ball Hamstring Curls = 20
11. Jump Rope = 250
12. Planks = 1:30
13. Burpees = 15
14. Close Grip (Tri) Pushups = 20
15. Jump Rope = 250
16. Close Grip Pullups = 12
17. Burpees = 15
18. Back Extensions = 10
19. Jump Rope = 250
20. Mountain Climbers = 40
21. Burpees = 15
22. Body Weight Rows = 10
23. Jump Rope = 250
24. Power Clean, Jerk, and Push Press = 35LB(Dumbells) x 8
25. Burpees = 15
26. Side Dumbell Shoulder Raise = 15LB x 10
27. Jump Rope = 250
28. Elliptical = 10:00

Total Time = 44:15

Fat Blaster

I would much rather be outside in the summer. So I thought I would include a pic from a duathlon I did the summer of 07'.

This was my 2nd workout of the day. I needed a little bit of a change of pace and a new challenge. I came up with this series to work the entire body - cardio, strength, interval, etc. It is designed to be hard and painful. It won't make me look like the Incredible Hulk. The Incrdible Hulk is too big to do triathlons. It will help me lose fat, get lean/strong and ripped. My goal here was to push through with good form as fast as possible.

I did 9 different lifting exercises sandwiched between 250 Jump Rope Reps or 15 Burpee/Squat Thrusts. In between each set there was no rest. The idea here was to get the heart rate up and keep it up. At the end of my circuit I did 10 minutes on the elliptical machine.

1. Jump Rope = 250
2. Planks = 2:15
3. Burpee/Squat Thrusts = 15
4. Dips = 15
5. Jump Rope = 250
6. Dumbell Should Press = 45LB x 8
7. Burpee/Squat Thrusts = 15
8. Wide Grip Pullups = 10
9. Jump Rope = 250
10. Incline Dumbell Press = 60LB x 8
11. Burpee/Squat Thrusts = 15
12. Body Weight Rows = 12
13. Jump Rope = 250
14. Tricep Dips = 18
15. Burpee/Squat Thrusts = 15
16. Close Grip Pullups = 12
17. Jump Rope = 250
18. Power Clean, Jerk & Push Press = 40LB x 6
19. Burpee/Squat Thrusts = 15
20. Elliptical Machine = 10:00
    Total Time = 42:30

Long Run Intervals

This morning I planned on going for a long run outside. But one step out the door let me know that conditions were way too slick and icy to risk an injury. So I decided to go to the YMCA. The thought of running long on a treadmill did not excite too much, so I thought of a way to spice up the workout. I did 8 (15 min) running segments sandwiched around 1 set of various multi joint lifting exercises. I did not rest at all. I went straight from the run segment, down a couple of flights of stairs to the strength training room and did my lifting set, before returning upstairs for the next running segment. The only time I deviated from this plan was once to quickly change my soaked shirt(I brought an extra one with me to to the treadmill) and once to refill my water bottle. My workout is as follows:

1. Run = 15:00 (1.68M)
2. Planks = 2:00
3. Run = 15:00 (1.70M)
4. Close Grip Pullups = 16reps
5. Run = 15:00 (1.70M)
6. Power Clean, Jerk, and Push Press = 40LB x 8reps
7. Run = 15:00 (1.68M)
8. Back Raises = Body Weight x 8reps
9. Run = 15:00 (1.68M)
10. Standing Dumbell Shoulder Press = 50LB x 6Reps
11. Run = 15:00 (1.68M)
12. Wide Grip Pullups = 10reps
13. Run = 15:00 (1.68M)
14. Body Weight Rows = 15reps
15. Run = 15:00 (1.73M)
16. Dips = 20reps

-Total Running Time = 2:00:00

-Total Running Distance = 13.53M

-Total Workout Time = 2:22:15

This was an extremely challenging workout for me. Some of the lifting exercises I did were strenuous enough that I was extremely worn out when starting the next running segment. This was by design, not by accident. This workout helped me achieve a number of different training objectives:

1. Teaching my body how to recover after a hard effort. For example, after doing the pullups, it was really difficult to start running right away. I actually started to recover a little bit during my run.
2. Build run endurance. 2 hours of running certainly qualifies as a long run at this stage of my training. Even though I broke the run into 8 segments, my body got the benefit of running for the entire time because I did not allow myself enough rest time in between the segments.
3. Transition Training. In triathlons there are transitions between each phase. These count in the overall time. During this workout, I had 16 transitions where I had to switch gears and quickly refocus on a new task. Teaching my body and mind how to do this has value in triathlon training.
4. Teaching my body how to use fat as a primary fuel. Most everyone has heard that intervals are excellent for fat loss. Even though this was a much different and longer set of intervals than most, it resulted in fat loss for more than the obvious reasons. I went into this workout with a completely depleted system nutritionally. I carb fasted. When exercising, the two main sources of fuel are glucose and fat. The body naturally wants to burn glucose first - its easier to burn and a better energy source. But, if a persons body is depleted of glucose, there is nothing to burn but fat. As McMillan states, teaching your body how to use fat as fuel is not easy to do, but is important for ultimate results. http://www.mcmillanrunning.com/ If I can teach my body how to efficiently use fat as fuel, when I give it glucose for a race, it will be supercharged.
5. Mental Toughness. Although this workout was extremely challenging physically, it was just as challenging mentally. I wanted to stop many times. But this feeling just made me more determined to push through to the end. I believe this type of mental toughness can be learned and developed. Workouts like these these are helping me to develop this toughness.

Lose Weight By Watching TV

It's true! Although the TV part is not what makes you actually lose the weight, it can play an important part in a fitness program. A stationary bike planted in front of a TV is a great fitness tool. Unlike the eliptical trainer or treadmill, your head can stay fairly still so TV viewing is similar to just sitting on the couch. So, anyone who says they don't have time to workout - I have 1 question for you. Do you have time to watch TV? Be honest. The average American watches 28 hours of TV per week! http://www.csun.edu/science/health/docs/tv&health.html That is equivalent to a part time job. It is estimated that by the year 2013, daily hours watching video/TV will match hours of sleep! http://www.srgnet.com/pdf/TV%20Video%20Hours%20to%20Match%20Sleep%20Release%20(June%202008).pdf If the average American would spend 25% of their TV time per week (7 hours) riding the stationary bike, the obesity problem would be almost completely eliminated. And the obesity problem is large. It is estimated that 60 million Americans are obese! http://www.obesityinamerica.org/bythenumbers.html To give you an idea of how much weight Americans could lose per year by this method, let me give you an example: A 185 pound man, biking at a moderate pace for 1 hour, would burn approximately 700 calories http://www.caloriesperhour.com/index_burn.php That is 4900 calories per week. 1 pound of fat = 3500 calories. That 185 pound man would lose 1.4 pounds per week. Over the course of a year, that man would burn 72.8 pounds! Of course the numbers would change a little as his weight changes, but you get my point. There are so many ways to get a workout in if a person makes it a priority and is creative.

Today, Iowa played in the Outback Bowl. I decided I would park my stationary bike trainer in front of the TV and keep it spinning for the entire game. I had a full water bottle and 2 sweat towels within reach. The only time I took a short break was to fill my water bottle up and drain the main vain. My butt is a little sore, but I had a great time. Iowa won and I got a great workout.

Bike Trainer

• Riding time = 3:17:00
• RPM = 100+

Jump Rope/Lifting Intervals

For this workout I did 9 different lifting exercises sandwiched between 250 Jump Rope repetitions. In between each set there was no rest. The idea here was to get the heart rate up and keep it up. At the end of my circuit I did 10 minutes of elliptical.

1. Jump Rope = 250
2. Dips = 22
3. Jump Rope = 250
4. Dumbell Should Press = 45 x 10
5. Jump Rope = 250
6. Body Weight Rows = 12
7. Jump Rope = 250
8. Incline Dumbell Press = 60 x 8
9. Jump Rope = 250
10. Wide Grip Pullups = 8
11. Jump Rope = 250
12. Planks = 1:30
13. Jump Rope = 250
14. Tricep Dips = 16
15. Jump Rope = 250
16. Close Grip Pullups = 12
17. Jump Rope = 250
18. Double Dumbell Curls = 30 x 10
19. Jump Rope = 250
20. Elliptical Machine = 10:00

Total Time = 47:30

Importance of Power to Weight Ratio Training

1 aspect of training as I prepare for Ironman Wisconsin 2009 is improving my power to weight ratio. During Lance Armstrong's run to 7 straight TDF championships, one of the main things that set him apart from his main rivals was his superior power to weight ratio on steep mountain climbs. In other words, his relationship between his maximum sustainable pedaling power output and his body weight was greater than his competitors. That gave him a number of advantages, one being the ability to pull away when gradients of hills increased(http://www.pezcyclingnews.com/?pg=fullstory&id=6121). What can I learn from Lance? How can I increase my own power to weight ratio? The first and easiest way is to lower my body weight. Specifically, I need to be about 167 LBS while retaining all of my leg strength and power by next September. I currently weigh about 178. The other way to improve my ratio is to increase my maximum sustainable pedaling power. This can be acomplished by strength intervals (at varied cadences) while pushing larger gears on my Bike Trainer. Also something I will be doing to increase overall leg strength is lower body strength training. The idea in my mind is to have a combination Schwarzenegger type leg strength while being disgustingly lean. This would make for a nasty combination to combat the hills of Ironman Wisconsin.

To take a step back for a second, I do realize that leg strength alone is useless in an Ironman type of endurance event without the ability to push the pedals for a very long time (IE. endurance). But when combining a very strong power to weight ratio with superior endurance, those are ingredients for a very strong Ironman bike leg. This type of training is inspired by Iowa Wrestling Coach Tom Brands. I want to produce the very best product to race the Ironman in September. In order to do this, I must leave no stone unturned. Tom Brands once described the ideal training peak and mindset for his wrestlers as "Bulletproof". That is the idea I have in mind for my training and condition this September.





With the Idea of power to weight ratio in my head, here was my workout for today:


Lift

• Squats= 220 x 12reps
• Front Squats= 105 x 12reps
• Dumbell Dead Lifts= 56(each hand) x 15reps
• Swiss Ball Hamstring Curls= body wt x 25reps
• One Legged Calf Extensions= body wt x 12reps

Bike Trainer

• 1:30:00
• 100 RPM