Reunited

It's been too long since we suffered together. Experiencing a defining moment with a group of friends makes the experience that much better. Let everyone watch us and wonder what the hell we are doing. Enjoy your curls, and I will enjoy going to a place that will make me a better man. Show up. Work hard. See Results. Repeat.

"Anticipation of death is worse than death itself."

Japanese Proverb

300FY Challenge
10 minutes on the Schwinn Airodyn for 300Cal
Stuart: 275
Chris: 244
Eric: 232

Stuart @ Studio Cove:
On the minute every minute for 15 minutes:
225# Back Squat x 3 reps

Then:
Max Calories in 10 minutes on the Airodyne (300cal goal)

Found this article yesterday and thought it was worth sharing.

Cardio

My wife has had a membership at Studio Cove for almost a year, and I recently added to her account because one of the trainers bought an Airodyne and brought it to the gym. Then about a month ago the trainer took the Airodyne out of the gym and told everyone that it was broken. I was devistated. If you have never been on one of these machines you are missing out on one of the most unpleasant exercise experiences known to man. So, for the past month I have been emailing the owner of Studio Cove to bring Satin's Bike back, but she was convinced the trainer who took it will not be bringing it back. Last week I found one on KSL.com classsifieds for $275. I emailed Studio Cove's owner and told her to buy it. She replyed, "If you pick I up, I will buy it." Booyah! Deal. I drove out to Draper Thursday afternoon and the next morning was suffereing on the Airodyne in Studio Cove.

Airodyne 300cal Challenge
Warm up for 10+ minutes on the Airodyne and then ride like the wind for 10 minutes trying to get 300cal in 10 minutes. I have done this thing three times and each time I average about 80 rotations a minute on the bike and in order to get the 300cal it needs to be more like 86rpm.




Overhead Squat + 400m run
15 OHS @ 95# + 400m run (treadmill @ 9 speed)
12 OHS @ 115# + 400m run (treadmill @ 9 speed)
10 OHS @ 135# + 400m run (treadmill @ 9 speed)
8 OHS @ 155# + 400m run (treadmill @ 9 speed)


Standing "Arnold" Shoulder (dumbbells)
12 @ 35#
10 @ 40#
8 @ 45#
6 @ 50#
12 @ 45# + Should flies to failure (35#DB)

Saturday January 31, 2010

10 Warm-up 65+ pace on Airodyne

I brought my heart rate up to about 145bpm for 10 minutes. Then I got off the Airodyne and stretched a little. Stretching is not really what was on my mind, although my hamstrings were sore from yesterdays KB swings I was more concerned for my mental abilities. I went over a few things in my mind: 1) no matter how many cal I am going to get in the next 10 minutes I am going to go balls-to-the-wall 2) when I get off the Airodyne I want to be totally spent ("empty the tank") 3) I am not going to look at the "total cal" number until I am finished.

WOD: ride the Airodyne for 10 minutes and work to reach 300cal on the Airodyne cal counter.

Didn't make it...but after doing this a couple times now I have a good idea of what it is going to take to make it 300cal.

I Will Let It Slide Today

Warm Up
Bear Barbell Complex
75 - 105#)

Work to 1RM Push Press

6 rounds:
3 x Press @ 90% 1RM,
6 x ManMaker (35#),
9 x Buddy BKTE (Buddy BKTE: teams of two alternate between burpee and KTE so that both do 9 of each (KTE performed by second partner as first partner ascends on burpee. switch after 9).)

10 Rounds of Max Effort
30 Seconds Max Effort Airodyne (Above 100 RPM) then
1:00 rest

Nasty little machine.

Airodyne to Hell

1)
8 (each side) Scoripion Push-Ups +
Single Arm DB Press
12 @ 35#
10 @ 40#
8 @ 45#
6 @ 50#

2)
Push-Press
5 @ 95#
5 @ 135#
5 @ 155#
5 @ 185#
5 @ 185#

3)
Smith Machine Upright Rows +
8-8-8-8
Heavy Shrugs (Max Effort)

Airodyne to Hell (Gym Jones)
50-40-30-20-10 Calories each on the Airodyne.
Total time it takes the team to complete total calorie burn (300 when finished).
Jon & Stuart: 10:01
Eric & Chris: 10:00

Interval Training

More Cowbell

Back in 2000 SNL produced a skit called "More Cowbell" that I never saw because I was in Ireland serving an LDS mission, but over the years the phrase "More Cowbell" has turned into a pop culture phrase that I guess I missed. While watching "Deja Vu" staring Denzel Washington some dude in the middel of the movie yelled, "We need more cowbell..." and I had no idea what he was talking about. Did a little research and then laughed my ass off when I watched the original skit staring Will Ferrell. Like most Ferrell skits - it's stupid, but I couldn't turn away.

Warmup)
7 Minute run adding incline each minute

"More Cowbell"
5 Rounds of
45 Seconds Max Effort Schwinn Airodyne
45 Push-up board Max Effort
45 Rest

2)
5 Rounds of
30 Sec Mtn Climber Abs +
30 Sec 135# Bench MAX Reps +
30 Sit-Ups

3)
21-15-9
Machine Flys +
Machine Crunches +
Dips

4)
Single Arm Bench
12,10,8,6 +

300 Calorie Challenge

Schwinn Airodyne
10 Minutes Max Effort to get 300 calories on the airodyne

Chris: 239
Stu: 241