WinstonWolf's regular routine (Jan 08)
Posted: Tue Jan 29, 2008 4:24 pm
Figured I'd contribute...
I'll start with what I usually do in addition to SG:
I. I need to start always doing a warmup of 5-10 minutes of stuff, a few pushups, squats, jumping jacks, etc to get the body moving. I haven't been doing that much but it really helps when I do it. After that...
II. Usually, I take 5-10 minutes to do 100 pushups, of various types regular, incline, decline, wide, close-grip, diamond, "spiderman", shoulder, off-set, one-leg...), generally in sets of 20 and 10.
III. Then, ~15 minutes of pilates matwork moves for some core work/active stretching. It's not the full sequence (I wish!) but about half of it. I definitely feel more limber after SG if I include the pilates that day.
IV. Then SG.
Hammers: I have an 8, 10, 12, and now a 16... the 16 is for days I'm really feeling up to it, the 12 is probably my current "main" hammer in terms of ability and comfort while doing the moves. The 8, which was hard back in August of last year... is now dead easy and good for speed work.
I usually pick a rep count for the day: 7x, 14x, or 21x (per side for some,
or total for 2 handed exercises), entirely depending on how I feel that
morning.
If it's a 7 or 14 rep day, I add whatever other moves (ab killers, rows,
cleans, one-leg deadlift, whatever) feel good within the time limit. 21
rep days usually take the whole time, particularly with the 16 lber.
1) Drive fence post (variant) - feet parallel (R, L)
2) Churn butter (2 handed with heaviest current hammer; 1 handed and
two-handed with lighter ones)
3) Hoist Sack (same as churn butter)
4) "windshield wipers" (off a video posted recently in the SG forum) (R,L)
5) (sometimes, depending on how my legs feel) lunge or walking lunge holding hammer
6) (sometimes) squat with "shovel to the side" / stoke the engine, I guess
(R,L)
7) squat to tuck bales (R,L)
(sometimes) flip switch (usually no more than 7 per arm - don't want to push it too hard, and have some tendinitis-like stuff going on) (R,L)
9) shovel (R,L)
10) side chop / chop tree (R,L)
11) More like 'classic' drive fence post, I guess. Feet offset, I really
emphasize the weight change from back to front to back, and bring the
hammer back to the side, then over the shoulder, then down. Feels a bit
more complicated than the video Reinhard has, but maybe it's about the same thing.
Another fun thing, though, is about once per week, I'll do what one might
call "ladders". I might only get through 3-6 moves, but I'll do 7 (per arm
or with both arms, depending on the move) per hammer.
So, 7x fence post (r,l) on the 8, then on the 10, then the 12, and now the
16. Shakes things up.
Could be done similarly by running through a truncated workout with one
hammer, then the next, then the next, etc.
V. Then, I do about 5-10 minutes of static stretching once I'm done.
On a good week, I'll be on Sun-Tues, rest Weds, on Thurs/Fri, rest Sat. I
like doing a workout on Sunday, and feel like Wednesday makes a good rest day.
Like Reinhard has said, it's maintenance. I do some other things to
actually build muscle/lose fat, but these help get me going and work out on a daily basis. Plus, I enjoy these which is why I do them fairly
consistently.
My weight, on the other hand, still sucks - currently ~210, about 27% body fat according to the tanita scale... went from 195 to 165 ... six years ago, for a year or so ... then 165 --> 195 --> 205 --> 220 over a few years ... hopefully, this is more sustainable. Goal weight?
Well, I'm 5'7", but (really) I'm "big boned" and have very large legs, so while BMI says I should be 150 (and I was, in college) ... I figure 170 is probably sustainable as long as body fat % is below, say, 20 or 15%.
I do feel vastly stronger than when I started in August, though.
If I'm being efficient, all told takes about an hour. I'm not always that
efficient, though.
I also do the occasional yoga workout (not enough), some of Scott Sonnen's stuff, and Craig Ballantyne's Turbulence Training, as well as kettlebell workouts here and there, and I'm getting set up to do more barbell lifting (bought a squat rack, had gotten a hand-me-down weight set and bench from wife's parents) and other odds and ends.
I strive to workout a couple times a day, but just getting in the "regular"
stuff 5 days a week is sometimes challenging enough...
I'll start with what I usually do in addition to SG:
I. I need to start always doing a warmup of 5-10 minutes of stuff, a few pushups, squats, jumping jacks, etc to get the body moving. I haven't been doing that much but it really helps when I do it. After that...
II. Usually, I take 5-10 minutes to do 100 pushups, of various types regular, incline, decline, wide, close-grip, diamond, "spiderman", shoulder, off-set, one-leg...), generally in sets of 20 and 10.
III. Then, ~15 minutes of pilates matwork moves for some core work/active stretching. It's not the full sequence (I wish!) but about half of it. I definitely feel more limber after SG if I include the pilates that day.
IV. Then SG.
Hammers: I have an 8, 10, 12, and now a 16... the 16 is for days I'm really feeling up to it, the 12 is probably my current "main" hammer in terms of ability and comfort while doing the moves. The 8, which was hard back in August of last year... is now dead easy and good for speed work.
I usually pick a rep count for the day: 7x, 14x, or 21x (per side for some,
or total for 2 handed exercises), entirely depending on how I feel that
morning.
If it's a 7 or 14 rep day, I add whatever other moves (ab killers, rows,
cleans, one-leg deadlift, whatever) feel good within the time limit. 21
rep days usually take the whole time, particularly with the 16 lber.
1) Drive fence post (variant) - feet parallel (R, L)
2) Churn butter (2 handed with heaviest current hammer; 1 handed and
two-handed with lighter ones)
3) Hoist Sack (same as churn butter)
4) "windshield wipers" (off a video posted recently in the SG forum) (R,L)
5) (sometimes, depending on how my legs feel) lunge or walking lunge holding hammer
6) (sometimes) squat with "shovel to the side" / stoke the engine, I guess
(R,L)
7) squat to tuck bales (R,L)
(sometimes) flip switch (usually no more than 7 per arm - don't want to push it too hard, and have some tendinitis-like stuff going on) (R,L)
9) shovel (R,L)
10) side chop / chop tree (R,L)
11) More like 'classic' drive fence post, I guess. Feet offset, I really
emphasize the weight change from back to front to back, and bring the
hammer back to the side, then over the shoulder, then down. Feels a bit
more complicated than the video Reinhard has, but maybe it's about the same thing.
Another fun thing, though, is about once per week, I'll do what one might
call "ladders". I might only get through 3-6 moves, but I'll do 7 (per arm
or with both arms, depending on the move) per hammer.
So, 7x fence post (r,l) on the 8, then on the 10, then the 12, and now the
16. Shakes things up.
Could be done similarly by running through a truncated workout with one
hammer, then the next, then the next, etc.
V. Then, I do about 5-10 minutes of static stretching once I'm done.
On a good week, I'll be on Sun-Tues, rest Weds, on Thurs/Fri, rest Sat. I
like doing a workout on Sunday, and feel like Wednesday makes a good rest day.
Like Reinhard has said, it's maintenance. I do some other things to
actually build muscle/lose fat, but these help get me going and work out on a daily basis. Plus, I enjoy these which is why I do them fairly
consistently.
My weight, on the other hand, still sucks - currently ~210, about 27% body fat according to the tanita scale... went from 195 to 165 ... six years ago, for a year or so ... then 165 --> 195 --> 205 --> 220 over a few years ... hopefully, this is more sustainable. Goal weight?
Well, I'm 5'7", but (really) I'm "big boned" and have very large legs, so while BMI says I should be 150 (and I was, in college) ... I figure 170 is probably sustainable as long as body fat % is below, say, 20 or 15%.
I do feel vastly stronger than when I started in August, though.
If I'm being efficient, all told takes about an hour. I'm not always that
efficient, though.
I also do the occasional yoga workout (not enough), some of Scott Sonnen's stuff, and Craig Ballantyne's Turbulence Training, as well as kettlebell workouts here and there, and I'm getting set up to do more barbell lifting (bought a squat rack, had gotten a hand-me-down weight set and bench from wife's parents) and other odds and ends.
I strive to workout a couple times a day, but just getting in the "regular"
stuff 5 days a week is sometimes challenging enough...