1) I start Personal Training at private facility in New Tampa (AAP Fitness). I am so looking forward to this! I looked at over 15 places. Some of them were really slimy. Others lacked anyone that knew how to get people in shape. Looking forward to making 2009 a breakthrough year both for me and my clients.
2) I got Wii/Dance Dance Revolution in December, and I have been using it a lot during my training. I have gotten A and AA on many songs on level "Difficult" and even been completing songs on "Expert". I even coined a new workout protocol that uses both Dance Dance Revolution and Kettlebell exercises -- DDR/HoC. I alternate a song or two of DDR with a kettlebell exercise. The great things about using DDR for the recovery period are:
* You can't dog it. Unlike jogging, the arrows don't wait for you when you are tired. I get the old feeling that I had from soccer games where you competed and "dug deep" even when you were dog tired.
* Unlike jogging, DDR is a skill. That just makes it a little more interesting and gets the brain more active.
* Unlike jogging, DDR gives you a numerical, objective score. Not only per song, but it will also keep track of the calories burned (may not be accurate, but it is directionally correct).
Yesterday (right before the New Year's revelry. I took it a step further, I added an 18# X-vest to the mix (DDR/HoC+). I played for about 1:20 hours and did the following KB exercises:
* 32kg Snatches (swing, hang, and dead) 10L/10R
* 24kg Snatches (swing and hang) 20L/20R
* 32kg Cleans, 15/15
* 2 x 24kg Jerks, 15 (the second dip is tough with the vest)
* 24kg Renegade Rows w/pushups, 10
* 2 x 24kg Burpees, 15
* 40kg swings, 20
* 32kg Figure 9s, 10
During this, I had a long sleeve denim shirt on. It was drenched. The vest also taught me to be more efficient. It was harder to jump, needed to use more of the rotational torso muscles (internal/external obliques, transverse abdominus.
* I just completed a WSB cycle and got two new post injury PRs:
Looking to blow these out of the water in 2009. My next cycle will be more of a mullet cycle. I actually did curls for the first time in a long time on Monday. I think that I will use a four day split with the following:
* Friday: Chest/Triceps
* Saturday: Legs
* Sunday: Rest
* Monday: Back/Biceps
* Tuesday: HoC Cardio
* Wednesday: Shoulders/Traps
* Thursday: Variety Day
==> With my latest training cycle, I have not been doing the KB as much, but now they are going to be included in some form in all workouts.
Last Two Days of Training:
Monday (Press Day)
Bench Press: 135 x 1 x 5
185 x 1 x 5
205 x 1 x 5
225 x 7 x 4 (eh)
Incline DB Press: 85 x 3 x 10 (eh)
Rows and Pulldowns: Worked up to Rack x 2 x 10
Curls: 95 x 1 x 10; 115 x 1 x 10
Wednesday (Squat Day)
* Box Squats: 135, 185, 225 x 1 x 2; 245 x 6 x 2, 265 x 4 x 2 (felt damn strong)
* Leg Press: 9 x 3 x 10 (felt OK)
* Leg Curls/Adductor/Abductors: Stack x 3 x 10
* Giant Tire flips: 2 x 20
==> I noticed that my belt has went down TWO loops since November. I credit the DDR.
==> I gave a guy some execution pointers yesterday while working in Leg Curls, he gave me the following comments:
- Are you a trainer, you gave me more good advice in 3 minutes than in 6 weeks of personal training here.
- You are stronger than you look (which is really saying you are look weaker than you are).
Went to a great comedy show to bring out the New Year last night. A great show by John Pinette.