Ted's Anti-Sloth Workout & my over-thinking
Posted: Tue Sep 27, 2011 5:20 pm
• 1 minute of pain (planks)
• 100 kettlebell swings w/16 k. kettlebell
• 100 goblet squats w/kettlebell
Main Shovelglove routine (3 sets of 15/side ~ 14 min.)
• Fireman
• Shovel
• Chop Wood
• Spear Thrust
• Churn Butter
Finishing Moves (1 set of 15/side)
• Flip the Lever
• Back Scratchers
The name is because I get up two hours early to workout and spend the rest of the time doing housework or schoolwork.
At first I did old-fashioned sit-ups because I skimmed the archive and saw all the posts from people thinking they needed more ab work. I hated them, so I started doing planks. Now that I've done it for a while, I think my core gets enough work from shugging. I think I keep doing them because I grew up old-school Catholic and think suffering is good for you.
Kettlebell swings strengthen my lower back and hamstrings, which helps with my muscle imbalance due to years of bike racing. This keeps my back happy.
The squats hurt, I mean really hurt. I wouldn't do them if I didn't want to race again. I do the first ones as fast as possible, but I slow down, and by the end, as fast as possible is excruciatingly slow. I figure this way I've hit both fast and slow twitch fibers.
Originally I did squats as part of the main circuit, but it felt like I was giving my upper body a rest, then I did them as a mini-circuit with the swings. I finally made them separate to replicate the effort it takes to climb a hill - 2 or 3 minutes will get you up most hills in Minnesota.
I do the shugging with a 12# sledge, I go fast and hard. For motivation I listen to old metal (Ozzy, AC/DC, etc.), if that's not enough I imagine I'm fighting zombies. I wanted to maximize my metabolism, so I limited my main circuit to multi-muscle moves and try to work with zero rest for the whole 14 minutes. I keep a bend in my knees and tighten my abs as I swing, this also keeps my back happy.
Flip the lever used to be in the main circuit, but it seemed superfluous since everything else works the arms. Since they aren't full body, I took them out, but added them back in at the end since I want big biceps. I added backscratchers for balance.
I used to end with a set of push-ups and assisted pull-ups, but I didn't like it and my routine was too long.
My whole routine takes 21-23 minutes. I'd like to get down to 20 minutes, but I don't see anything I want to take out. Besides, this routine seems to be in the sweet spot of being strenuous enough for benefits, but not so hard that I'm not recovered by the next day.
Feel free to critique,
-ted
• 100 kettlebell swings w/16 k. kettlebell
• 100 goblet squats w/kettlebell
Main Shovelglove routine (3 sets of 15/side ~ 14 min.)
• Fireman
• Shovel
• Chop Wood
• Spear Thrust
• Churn Butter
Finishing Moves (1 set of 15/side)
• Flip the Lever
• Back Scratchers
The name is because I get up two hours early to workout and spend the rest of the time doing housework or schoolwork.
At first I did old-fashioned sit-ups because I skimmed the archive and saw all the posts from people thinking they needed more ab work. I hated them, so I started doing planks. Now that I've done it for a while, I think my core gets enough work from shugging. I think I keep doing them because I grew up old-school Catholic and think suffering is good for you.
Kettlebell swings strengthen my lower back and hamstrings, which helps with my muscle imbalance due to years of bike racing. This keeps my back happy.
The squats hurt, I mean really hurt. I wouldn't do them if I didn't want to race again. I do the first ones as fast as possible, but I slow down, and by the end, as fast as possible is excruciatingly slow. I figure this way I've hit both fast and slow twitch fibers.
Originally I did squats as part of the main circuit, but it felt like I was giving my upper body a rest, then I did them as a mini-circuit with the swings. I finally made them separate to replicate the effort it takes to climb a hill - 2 or 3 minutes will get you up most hills in Minnesota.
I do the shugging with a 12# sledge, I go fast and hard. For motivation I listen to old metal (Ozzy, AC/DC, etc.), if that's not enough I imagine I'm fighting zombies. I wanted to maximize my metabolism, so I limited my main circuit to multi-muscle moves and try to work with zero rest for the whole 14 minutes. I keep a bend in my knees and tighten my abs as I swing, this also keeps my back happy.
Flip the lever used to be in the main circuit, but it seemed superfluous since everything else works the arms. Since they aren't full body, I took them out, but added them back in at the end since I want big biceps. I added backscratchers for balance.
I used to end with a set of push-ups and assisted pull-ups, but I didn't like it and my routine was too long.
My whole routine takes 21-23 minutes. I'd like to get down to 20 minutes, but I don't see anything I want to take out. Besides, this routine seems to be in the sweet spot of being strenuous enough for benefits, but not so hard that I'm not recovered by the next day.
Feel free to critique,
-ted