Fitness, Education and Scuba Diving: September 2013

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.

Sunday, 29 September 2013

Day 102 (September 29)

Gym

Wide grip chins 4x10

Rear delt machine 4x12

Hammer machine lat Pulldowns 3x12

DB curls 4x20,10

Set barbell curls pyramid down to failure

DB shrugs 4x12

Hammer triceps machine 4x15

Day 101 (September 28)

20 minute Kettle Bell Workout

http://youtu.be/AAuSQEYs4ws

Thursday, 26 September 2013

Day 100 (September 25)

Gym

Wide grip chins 4x10

Rear delt machine 4x12

DB curls 4x20,10

Concentration curls 2 sets continuous - repeat x12 or till failure

Machine triceps hammer curls 4x15

Rope pushdowns 4x15

Hyperextensions, back, side, side 3x15

This routine is designed to fill the gaps of the kettle bell workout

Day 99 (September 24)

Kettle Bell

Alternate swings (left & right)

Snatches (left)

Snatches (right)

Lunges, arm above head (left)

Lunges, arm above head (right)

Goblet squats

Press-up and row (left)

Press-up and row (right)

Upright rows (left)

Upright rows (right)

1/2 Turkish getup (left)

1/2 Turkish getup (right)

3Sets - 30second work time, 15second rest

Day 98 (September 23)

Road Work

Ran the Bintaro circuit three times approx. 6km

40.57mins

603km

Avg. Hr. 156

Max Hr. 172

Sunday, 22 September 2013

Day 97 (September 22)

Gym

Wide grip chins 4x10 supersetted with Dips 4x15

DB curls 4x20, 10

DB continuous concentration curls 4x12

Hyper extensions, back and side 3x15

Day 96 (September 20)

Kettle Bell

Alternate swings (left & right)

Snatches (left)

Snatches (right)

Lunges, arm above head (left)

Lunges, arm above head (right)

Goblet squats

Press-up and row (left)

Press-up and row (right)

Upright rows (left)

Upright rows (right)

1/2 Turkish getup (left)

1/2 Turkish getup (right)

3Sets - 30second work time, 15second rest

Day 95 (September 19)

Part of the three man sprint team at CIL (Jakarta)

400m x 4 Sprints

Tuesday, 17 September 2013

Day 94 (September 17)

Roadwork

Running 5km

38:38

514kals

Felt great but stomach cramps stopped me again

Day 93 (September 16th)

Gym

Wide grip chins 4x10

DB shrugs supersetted with DB laterals 4x12

DB curls 4x20,12,8,6

Set barbell curls 21s then 3rd set kept reducing weight for about 5 barbells

Machine hammer triceps

Sunday, 15 September 2013

Kettle Bell (Whole Body Workout)

16kg KB and 12kg KB

Swings (side and middle)
Snatches and Press right
Snatches and Press left
Lunges with press right
Lunges with press left
Goblet Squats
Press up with Row (man ups) right
Press up with row left
Turkish get ups right
Turkish get ups left

30 seconds per exercise, 15 seconds rest
3 sets

Day 91 (September 12)

Gym

Whole Body...

20kg disc pressed above head Squats onto bench 4x12
Wide grip chins 4x10
Dips 4x15
Shrugs supersetted with DB lateral 4x12
DB Curls 4x12,8
Cable Curls 3x15
Hyperextensions, back, side, side 3x15