Background

The continuing quest to get as fit as I possibly can at the age of 41!
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Attempting to Regain my Fitness at 40!

The background story for this latest quest to raise my fitness level lies is the fact that I've turned 40.

Being a Physical Education Teacher and having been around sports and fitness most of my life I believe I have an excellent understanding of how to gain and regain fitness in a short time period.

That is what this page of my blog 'Fitness' will be about, a diary of my quest to get back my personal fitness after a hiatus from hard aerobic training of about 4 years!

In this return to regaining my fitness as quickly as possible I have set myself a number of rules which I will try to follow and nodoubt break along the way.


The first rule is, if you want quick results you need to get out on the road!

Easier said than done... So rather than smash my untrained joints up, I have started the roadwork slowly... doing a day in the gym, in-between the joint jarring roadwork!

The second rule is, don't get involved in long boring sessions!

The plan is to keep up the intensity and drop the hours...

Finally the third rule is, change the routen everyday(ish)!

I've discovered I'm much more motivated if I take 10 minutes and use my underpinning knowledge of what I require for that day and plan a whole new route and workout.

It should be noted that rule number three, the need to create new workouts on a daily bases... my weights routen does not change so much. In this case after being around weights for over thirty years, I believe I have the perfect short, sharp routen that works for me.

Please note, the days may not necessary run consecutively over time, where possible, I have included the date, but generally I try not to schedule days off and take them whenever it is not possible to get out on the road or into the gym.

Tuesday, 21 May 2013

DAY 11 (May 22nd, 2013)

Fancied something a little different... This one is easy to do without leaving the house


Special Edition Spartan WOD: Tito Ortiz Training with the Troops

Punishment Training Center, and Spartan Race are pleased to bring you a special Spartan WOD to do tomorrow. An MMA Superstar, Tito Ortiz, former five times Light-Heavyweight UFC champion takes us through a brutal WOD Punishment Training Style with this special video filmed in Huntington Beach, CA. Ortiz does a countdown style workout with US troops in Okinawa, Japan on a live feed with this special edition Spartan WOD. Do you have what it takes to finish?


Main Set:
10 Rounds of push-ups, burpees, crunches, jumping jacks and sprawls.

# of reps per round:

1st - 10
2nd - 9
3rd - 8
4th - 7
5th - 6
6th - 5
7th - 4
8th - 3
9th - 2
10th - 10

Advanced:
Start with 20 reps each and go down to 1 (20 sets total)

I did the 10 Rounds version :)

Afternoon: Gym

 Dips 5x12
Close Grip Bench Press 4/5x4-12
One Arm Cable Pushdowns 4x12 (continuous)
Rope Pulldowns 4x8-12

* Interestingly on the Tito Ortiz Video he demonstrates Lunges, yet on the material above there is no mention of Lunges... They should of been between the press-ups and burpees!


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