Four weeks with Shovelglove (updated 5/11)
Posted: Tue Jan 22, 2008 10:01 pm
A little bit about myself. I'm 32 years old and at my heaviest I was around 220 lbs. Recently I separated from my wife and lost 20 lbs just from the stress and anxiety. I quickly realized I need to do something that would 1)keep me active everyday and 2)help me look and feel better physically. I thought about joining a gym since a number of my friends work out. I didn't really want to spend money on it so when I mentioned this to my friends one of them suggested this site. At first I thought about it I thought it was a joke but I quickly remembered back when I was 16-22 years old and I worked at a grocery store. I weighed at most 160 lbs and in pictures I had clearly defined abs and good overall muscle tone. The next day I bought a 10 lb sledgehammer.
The first week I couldn't even make it 10 minutes. The second week I could almost make it 14 minutes and by the third week it was a breeze and I started making up my own routine. This week I bought myself a 16 lb sledge to help keep my progress going. I have a 3 song block of music that I listen to on Deezer.com that is between 14 and 15 minutes so I know where I am in my exercise instead of waiting on a timer. Here's my routine:
First set w/16 lb
Fireman - 20 each side
Chop Wood - 20 each side
2 handed hoist the sack - 20 times
Modified Prisoner Squats holding slege between legs - 20 times
Thigh stretching(stand with right hand against wall, lift right leg, left arms holds the sledge parallel to left leg. Stand on toes and slowly drop heel to floor) 15 times each leg
Second set w/10 lb
Fireman - 20 each side
Chop Wood - 20 each side
2 handed hoist the sack - 20 times
Thigh streches - 15 each side
Modified Stoke the Oven(in this the sledge is held parallel to the ground. Imagine lunging with a spear) 20 times each side
Flip Level - 10 times each side
If I still have time and/or strength I will do Churn Butter
For me the first set helps me continue to build more stregth. The second set has helped with my stamina and keeps my heart rate up. The lower weight also seems to help more with my abs. Doing this I can work my arms/shoulders/abs and my additions to it have help stregthen and stretch my hamstrings and thighs. I'm almost to the point of being able to bend down and touch my palm to the floor. Once I start up with my running again I know my legs will be in the shape.
The first week I couldn't even make it 10 minutes. The second week I could almost make it 14 minutes and by the third week it was a breeze and I started making up my own routine. This week I bought myself a 16 lb sledge to help keep my progress going. I have a 3 song block of music that I listen to on Deezer.com that is between 14 and 15 minutes so I know where I am in my exercise instead of waiting on a timer. Here's my routine:
First set w/16 lb
Fireman - 20 each side
Chop Wood - 20 each side
2 handed hoist the sack - 20 times
Modified Prisoner Squats holding slege between legs - 20 times
Thigh stretching(stand with right hand against wall, lift right leg, left arms holds the sledge parallel to left leg. Stand on toes and slowly drop heel to floor) 15 times each leg
Second set w/10 lb
Fireman - 20 each side
Chop Wood - 20 each side
2 handed hoist the sack - 20 times
Thigh streches - 15 each side
Modified Stoke the Oven(in this the sledge is held parallel to the ground. Imagine lunging with a spear) 20 times each side
Flip Level - 10 times each side
If I still have time and/or strength I will do Churn Butter
For me the first set helps me continue to build more stregth. The second set has helped with my stamina and keeps my heart rate up. The lower weight also seems to help more with my abs. Doing this I can work my arms/shoulders/abs and my additions to it have help stregthen and stretch my hamstrings and thighs. I'm almost to the point of being able to bend down and touch my palm to the floor. Once I start up with my running again I know my legs will be in the shape.