Month: April 2010

Training 4/20/2010 – Leg strength day

Leg Stregth.

I’m breaking out Steve Cotter’s Extreme Workout, Lower body today. This brutal workout, if done with heavy enough weight, is AWESOME. It cranks up the heart rate, makes you think your legs will never make it  and hits EVERYTHING in a functional way. It looks a little like this:

  • Double Kettlebell Squats x 8
  • Semi-stiff-legged deadlifts x 10 (dumbbells)
  • One leg KB stiff leg deadlifts x 5l/5r
  • Step-ups x 8l/8r onto a high stepladder
  • Weighted back lunges (holding 2 heavy dumbells)
  • Calf-raise squats (fast)
  • Heavy swings (88lb KB)

Circuit style, 3 times through, barefoot. Heavy today. Felt great. 25 Patients on the schedule today.

By the way, I bought me a Magic Bullet Blender (as seen on TV)

Product Details

Every night I have a smoothie with whey protein, fresh berries, plain yogurt and a banana. Delicious. I pop a multi-mineral, some fish oil capsules, and go to bed. Just FYI.

Training 4/19/2010 – Off day

I did nothing but see 19 patients today. And that’s my rest day. Tomorrow, lower body strength. I probably lift more that I should for these races, but I love the lifting and I’m not exactly in contention to win these races, so who cares? It’s supposed to be fun right?

Tri training 4/18/2010

Run day. 3 miles outside on “heart break hill.” This hill is on a greenbelt near my house. It borders several horse properties, and the horses love to watch the people go by. I think sometimes they are puzzled by how slow I am. 

The weather was great, I felt great, and I wish every frickin’ day were sunday.

Tri training 4/17/2010 full body strength

Kettlebell workout, including the following:

  • Floor Press x 10 – 12 reps
  • Heavy one-arm rows x 8 reps
  • Alternating dumbells presses x 10 reps
  • Alternating db curls
  • One-arm kb snatch
  • Double kb cleans
  • Heavy swings (88lb Kettlebell)
  • Pullups

The above in giant set fashion (one exercise after another with minimal rest), 3 times through. I went heavier today than I did earlier in the week since it’s Saturday.

Followed by p90x+ core training

Training 4/15/2010- Lower body training

Leg Stregth.

I’m breaking out Steve Cotter’s Extreme Workout, Lower body today. This brutal workout, if done with heavy enough weight, is AWESOME. It cranks up the heart rate, makes you think your legs will never make it  and hits EVERYTHING in a functional way. It looks a little like this:

  • Double Kettlebell Squats x 8
  • Semi-stiff-legged deadlifts x 10 (dumbbells)
  • One leg KB stiff leg deadlifts x 5l/5r
  • Step-ups x 8l/8r onto a high stepladder
  • Weighted back lunges (holding 2 heavy dumbells)
  • Calf-raise squats (fast)
  • Heavy swings (88lb KB)

Circuit style, 3 times through, barefoot. Ouch