Regular Healthy Competition

September 26, 2015

Tom T.

Back to Basics

The past couple of days I have had massive blogger's (am I really a writer?) block. When I started penning this blog I had so many ideas of things to write about, so many recipes I was going to publish. But none of that was coming to me this week. I sat on the couch for hours last night with a blank post open waiting for inspiration...then I fell over on the couch and went to sleep waking up to find the computer on the floor. It was still operational (not to worry) but still showing a blank blog post.

Basics Workout

Recently (2 weeks ago) I discontinued the workout plan I was using. Not for any negative reasons, just to change things up (and at the request of my workout partner). My workout partner and I have yet to commit to another program.

We bounced around the idea of doing Insanity, and have not ruled it out, but have yet to make that our choice. In the mean time I have let him lead our workouts. It has been great to change things up and I have seen some good results from doing so. The problem is that I have been training with no real focus, plan or purpose. To fix this I have developed a Basic Plan for workouts I am going to use for the next four weeks. This is the original draft and may change depending on how well things are working. As always check with your physician before starting a new workout plan, I am not a doctor or certified personal trainer (see disclaimer).

Week 1 (and 3)

Monday: Lower Body

Barbell Squats - Heavy weight - Three Sets - 8 to 10 reps

Three Set Circuit of the follow exercises:

Dumbbell Calf Raises - Heavy weight - 8 to 10 reps

Sumo Squats - Light weight - 25 to 30 reps

Wall Sits - Body weight - 45 seconds to 1 minute

Three Set Circuit of the follow exercises:

Bench Steps-ups - Set weight - 10 to 12 reps each leg

Mason Twists - Body weight - 50 reps

Wednesday: Upper Body

Three Set Circuit of the following exercises:

Bench Press - Heavy weight - 6 to 8 reps

Inverted Rows - Body weight - 10 to 12 reps

Three Set Circuit of the follow exercises:

Bicep Dumbbell Curls - Heavy weight - 8 to 10 reps

Dumbbell Shoulder Front Raises - Heavy weight - 8 to 10 reps

Tricep Bench Dips - Body weight - 20 to 25 reps

Friday: Total Body

Plank - Body weight - Hold to failure

Dead lift - Heavy weight - 6 to 8 reps

Barbell bent over rows - Heavy weight - 6 to 8 reps

Three Set Circuit of the follow exercises:

Side-to-side bench jumps - Body weight - 50 reps

Single leg speed squats - Body weight - 25 reps each leg

Burpees with push-up - Body weight - 20 reps

squat

Week 2 (and 4)

Monday: Lower Body

Barbell Squats - Heavy weight - Three Sets - 8 to 10 reps

Walking Lunges - Set weight - One lap (14th of a mile)

Three Set Circuit of the follow exercises:

Leg Curl Machine (hamstring curl) - Heavy Weight - 8 to 10 reps

Leg Extension Machine (quads) - Heavy Weight - 8 to 10 reps

Three Set Circuit of the follow exercises:

Split Jumps - Body weight - 20 reps (alternating 10 each leg)

Heels-to-heaven - Body weight - to failure

Wednesday: Upper Body

Incline Bench Press - Heavy weight - 6 to 8 reps

Wide grip pull-ups - Body weight - to failure

Three Set Circuit of the follow exercises:

Bicep cable curls - Heavy weight - 8 to 10 reps

Tricep overhead cable pull-down - Heavy Weight - 8 to 10 reps

Shoulder raise machine - Heavy Weight - 8 to 10 reps

Friday: Total Body

Plank - Body weight - Hold to failure

Romanian Dead lift - Heavy weight - 6 to 8 reps

Barbell overhead press - Heavy weight - 6 to 8 reps

Three Set Circuit of the follow exercises:

Skater jumps - Body weight - 50 reps

Push ups - Body weight - to failure

Burpees without push-up - Body weight - 20 reps

A little explanation...

First, when I list weights after the exercise it is relative to what you can do. Below is my definition of each.

Heavy weight - Aggressive weight that challenges you.

Light weight - Easy weight to provide resistance during high rep exercises.

Set weight - A medium weight that provides resistance and allows for 12 - 15 reps.

Body weight - No weight added, just lifting yourself.

If you have questions on the actually exercises I can answer those on an individual level if you would like to email me (regularhealthycompetition@gmail.com).

Second, I will be working out on Tuesdays and Thursdays as well. Those will be cardio days with some running, elliptical, rowing or stationary bike riding.

Last nights dinner (and drink)

I read some other blogs (shocking I know) and have tried some of their recipes in the past. Some I talk about, some (the ones that I screw up) I don't. Last night I had a great dish provide to you by PinchOfYum.com. It was not the first time I made the ‘Healthy Chipotle Sweet Corn Fettuccine' following their recipe. I didn't have any chipotle peppers last night and had to substitute jalapeno peppers instead. Was not smokey like it would have been with chipotle peppers but still good.

While cooking I decided that some red wine sounded good. Really wanting something velvety and smooth I grabbed this 1999 Sterling Reserve Merlot. I am not a Merlot drinker. I hate the chalky aftertaste. However, this Merlot is very different. It drinks like a mellowed out Cabernet. Do I need to say it was great, okay, it was great.

One Last Thing...

I am sad to report that the hockey losing streak did not end Tuesday night. I have been on the losing end of the last six games (between my two teams). Each team has a three game losing streak of their own. Tuesday's game was competitive for two periods before we completely broke down and lost 7-4. Sunday's prospects don't look much better as we play the defending champions of our league. It could be a very long season.

Do you go to the gym armed with a workout plan or do you just wing it?

Want to share any notable dinners you've enjoyed this week (and links to recipes)?

Categories: fitness, fitness goals, nutrition, recipes, weight training | Tags: fitness, hockey, nutrition, recipe

My Name is Tom T.

Hi, I'm Tom T. Here you will get a little fitness, a few recipes and a healthy dose of competition. I work a corporate job, have a family and love to compete in adult rec league hockey. This blog keeps me honest as I strive to be healthy.