Some days you realize it just isn't your day

Some days you realize that it just isn't your day. What matters is what you do to push through it. Some workouts will be, being blunt, terrible. What makes or breaks your workout is how you adapt. You should have an idea or a set plan of how you are going to spend the time during your workout. If you notice something about your plan isn't quite feeling right, change it on the fly.  Sometimes its just lowering your weight on a set and other times it is completely rearranging which lifts you will perform. People lift to make their body adapt. You can't let your mind be stagnant, adapt your thinking along the way.

Today I had a terrible workout today. I was groggy, tired, and not being at all productive beforehand and I tried to get that out of my head before I started. I just couldn't shake it. I couldn't do as many reps at weights that I've done many times. It just wasn't my day. I lowered my weights and kept going. I finished that and reassessed my whole workout plan. I changed it on the fly. I cut out four lifts and added in two others. I feel as though I maximized what I got out of my workout today for what my body was telling me I was able to put into it. Being "in tune" with what your body is telling you is one way to dramatically reduce injury and increase productivity.

Today's Workout-

Barbell Bench Press-
8x225
6x235
4x245<---failed.. blahh
6x225
4x225

Barbell Incline Press
2x4
2x6

Dumbbell Bench Press
3x6

Dips
15 Fast
3x10 Painfully slow

I leave you with a quote. Don't forget to follow me on twitter @fitness4life and please subscribe and comment.

We cannot direct the wind, but we can adjust the sails.
-Author Unknown

Pole Sculpt Review and Today's Workout

Pole Sculpt Review

Yesterday I went to try out the "Pole Sculpt" Class at the same place that I do ZUMBA. Going into it, I was nervous that I was going to have to spin around and such, like a stripper. I wasn't really excited for that idea and was happy when she explained that we wouldn't be spinning around like a stripper and would be climbing and holding our body weight up in different ways to work different muscles. When we were starting the instructor told us that we could use some sticky wax to help keep our grip, at first I thought that I would be fine. I was wrong. We had just finished ZUMBA and I was really sweating it up. I put the grip on and it helped quite a bit. It was still hard getting the hang of the grip techniques to prevent slipping and I was having a lot of trouble. The instructor said that eventually I would get much better and the gripping the pole would be easier. Looking past the grip aspect, the class was HARD. I could really feel the burn in my shoulders and arms as we were going along. My goal is to be able to do the flag (arms extended above your head with legs straight out horizontally) eventually so I will be going to these classes as much as possible. It was a good time and I would suggest it to anyone who wants to work hard at something.


The last few days I have been doing workouts twice a day and I've been feeling great. On Monday I went to the playground with a friend who is joining the army and we made up a workout on the spot and it turned out to be a really good workout. You don't need to go to a gym to get a workout. Just crossing the monkey bars can be a really good workout. You can do push-ups and pull-ups and dips and all sorts of exercises on playground equipment that you would normally do in gym. If you want to succeed, you have to be willing to do things that are out of your norm. Don't make excuses, you can go workout.


Today's Workout-


2 rotations of Max
          -Wide grip pullups, Narrow pullups, neutral grip pullups
3x10 Lat Pull Down
3x10 Lat Hammerstrength Row
3x8  Bent-over Rows
2x20 Back Extensions
2x 30 second Supermans

I'm about to go for a nice jog, I plan on running more and more to work my knee so that I can eventually run as much as I want without being sore. That's my goal right now.

Daily Workout-Power Clean Day and Zumba Review

Power Clean Day-

       ZUMBA Review

    Last night I attended my first ZUMBA class and, to say the least, it was interesting. It had me sweating pretty quickly. It reminded me that I can't even pretend to dance, yet it was fun trying. My legs were burning after only a little bit. Now that I think about it, I probably got a better workout out of it because jumping movements are really hard for me still most of the time. The answer to the question "Were you the only guy?" is yes, I was. It was a little awkward but it felt like a good enough workout that it's worth going to. I feel as though it will help me with my rehab to get back to being able to hop, jump, and cut. My knee was very sore from all the hopping movements that are all over in the class. I feel that if I go a few more times I will be able to actually do all the movements rather than just getting a little overwhelmed in my inability to dance. I would definitely go again. Even if I feel awkward shaking my hips around. 

  Today I had my last therapy and worked really hard there and then went and had a great workout with some varsity football players. I forgot how much I like to Power Clean. There isn't many exercises that make me feel the same way as when I Power Clean. My legs get tired and my arms get droopy, but it makes me feel great afterwards. It was a great day for working out and my body feels fantastic. Check out everything I did between my two workouts below. 

  As I'm still working on how to get the page with exercise descriptions up and running. The link below is a link to show how to properly do a Power Clean.

http://www.exrx.net/WeightExercises/OlympicLifts/PowerClean.html

Today's Workouts-

     

    Therapy-

       Do everything for as long as possible

       

       Bosu Ball Squats

       Bosu Ball Squat Medicine Ball catches

       Bosu Ball Side and Front Lunges

       Box Toe Taps

       Box Jumps

   Workout-

   

     2x8 Power Clean

     4x5 Straight Bar Curls

     Abs

          2x20 Plate twists, 2x20 Plate dips, 2x 30 Second Front, Side, Side Plank.

     Hang Clean Progession (Shrugs, Upright Rows, Hang Clean)

     2x Fail Gorilla Curls/ Hammer Curls

     3x10 Straight Leg Dead Lifts

       

Bench DAYYYYYYYYY! and Legs

Bench Day, and some Legs.

     Today was bench day, my favorite day of the week. Everything went alright.. I failed on my last rep but besides that everything went well. I didn't get quite as much weight as I wanted to get but it felt like it was an alright for the amount that I've benched in the last few weeks. My knee felt great doing the workouts I did today. When it gets sore, it doesn't stay sore for as long as it had in the past. I think I'm coming to the homestretch on my recovery. I ran a little bit after lifting and my knee still feels fine. In a little while I am going to be attending my first real ZUMBA class of my life. I'm a little worried, I think it'll be fun. I'm not really sure how great of a workout it will be, but I think that I am always willing to try anything. My mom just signed my sister and I up for unlimited fitness classes for the next 2 months. Classes include Yoga, Zumba, Core, Pilates and Pole Sculpt classes. I intend to try all of them so be watching for updates on how they go. Have any of you tried any of these types of classes and have a review of how they are? Comment below. :) P.s. Thanks Mom :)

    I am still working out how to get the page with descriptions of each workout up. I've hit a few roadblocks that I have to maneuver around. For now, if you don't know what a lift is check out.http://www.exrx.net/Exercise.html or google the exercise name with "description" after it and pick the exrx link. Very helpful website with tons of information.




Today's Workout-

3x 10  Platform Step ups
Abs
   -V Situps
   -Leg in and outs
3x 10/8/6 Bench Press
3x8 Front Squat
3x10 Hammer Strength Dead Lift
2x 20 Incline and Decline Pushups


I'm off to go Zumba. (Can Zumba be a verb?) I will have an update on my opinions of it tomorrow. Wish me luck. Lots and lots and lots of luck.

Daily Workout- Hang Clean Day

Hang Clean Day-

    As always I am more than happy to take criticism on what I write about and how I go about doing things on this blog. Today my sister suggested that most readers wouldn't know what some of the lifts that I write about are and how to properly perform them. She suggested that I create a separate page on this blog to list a description of all the lifts I put in posts. In the next few days I will be hopefully (barring design difficulties) implementing this. I believe that this step will make my page and my writing more appealing to the casual onlooker. I am open to any ideas I receive so please, if you have a suggestion, comment or tweet at me to let me know at @fitness4student.

     Today's workout has me more sore than I have been in a long time. The combination of my knee problems and simply not doing a lot of hang clean recently is going to take its toll on me tomorrow morning. Good thing I'm planning on attending yoga in the morning to have my active rest day activity. Reminder if you haven't read my blog from last fall about yoga here is a link. http://collegestudentfitness.blogspot.com/2012/10/yoga-classes-my-experiences-and-health.html

     It is important even on a lifting rest day to get some sort of exercise in and yoga is a perfect option for that. So go out tomorrow, be active, have fun. I know that's my plan for tomorrow. Don't be sedentary, be active and be on the lookout for the new page with descriptions of all the lifts. Until then, I believe I am using common enough names to google and be successful finding what you need


Today's Lifts-

      3x10 Hang Clean to Front Squat
      3x12 Pectoral Fly  with Max Set of Push-ups following each
      2x5 Single Arm Dumbbell Clean and Press- Each Arm
      2x Shoulder Series
             5-10lb Weights   Arm lifts- Palm down in front, Palm up  in front,
              Palm down to the sides and Iron Cross ( Hold weights out in a "T" at shoulder level)
      3x5 Hang Clean Progression( Shrugs, Upright Row, Hang Clean)
   
      Abs- 2x24 Each
             Sitting Leg In and Outs
             V- Leg touches


Have a great rest of your day.

Daily Workout- Triceps and Legs- In Gym

Tricep and Leg Workout- In Gym
     
          Today was a very nice workout and had me pouring sweat for most of it. As with yesterday's workout credit goes to my high school strength coach. It was a nice variety of different lifts to compliment each other. The order of lifts for the week plays on each other nicely so it never seems like you are going to over exert a muscle. It has been a great week for workouts and I'm very excited to be back blogging about my hard work. It gives me an extra reason to be active and do what I already love doing. I have received a great deal of support from people and that reinforces the idea that this is a good thing. I thank you all for reading and hope that you get some sort of motivation out of it. I hope that everyone can find the time in their schedule to make working out a habit.


        "We are what we repeatedly do. Excellence, then, is not an act, but a habit." ~ Aristotle


      Today's Workout-

           3x8 Close Grip Bench Press
           3x8 Squat
           3x8 Skull Crushers
           2x20 Plate Twists
           2x20 Plate Oblique Dips Each Arm
           2x 30sec Push-up Plank/ Side Planks
           2x Failure Dips
           3x12 Tricep Pushdown
           3x8 Straight Leg Dead Lift


      Go out and be active and get a workout in. If you haven't been working out, there is no time like today to start. Follow me at @Fitness4student for motivational quotes throughout the day.

Daily Workout- Back

Back Workout-

   Today I was lucky enough to lift in my high school weight room that I am still in love with. I've never been in a weight room that made me feel as at home. It has the right amount of free weights as well as an abundance of Hammer Strength machines. You just don't get the same kind of lift out of pulley machines as you do out of a hammer strength machine. I also missed the atmosphere that is created in that weight room. I am going in a few minutes to do some cardio so working out is on top of my mind right now. I'm just trying to get into the zone right now. I cannot take credit for this workout, my high school strength coach created it and it reminded me of how much I liked (and hated at the same time) going to lift at his workouts. These type of intense workouts are important for building your body to be ready to compete in an athletic sport. The lowered rest time that is expected in between each set really helps for your muscle endurance. 

    My Workout Today-

            Warmup- Agility ladders

 (as fast as you can, for me and my knee that turns out to be pretty slow.)

          -3x6 Pull-ups (Wide grip, Narrow grip, Neutral grip)(3 sets each)

          -3x8 Bent over rows

          -3x8 Hammer Strength Lat Pull down

          -3x20 Calf Raises

          -3x8 Hammer Strength Row

          -2x20 Back Extensions

          -2x30 second superman holds

          -4x20 (sit-ups, crunches, scissor kicks in a row)

I can tell you that I was beat because the pace that we went at for this workout makes it tough. One after the other, short breaks. It really got the sweat going. 

My cardio later will most likely be minute intervals on the ARC machine. Please comment, follow, share my blog with all of your friends. It would be much appreciated. Check back tomorrow for my daily workout. 

Therapy and Leg Day- Opportunity

Therapy Day-

     Today I had therapy for my leg. I was finished with therapy for awhile but I was at a point where I was allowed to go further into exercises such as jumping and I had no idea where to start. Going back to therapy has given me a better baseline to know what I am actually capable of doing. It has helped a lot and I am very happy with the decision to go back. Having someone telling you what to do and wanting to push yourself to the limit in their guidance is a very good way to reach your full potential. This brings me to an important tip.

Choose a Workout Partner Who Motivates You

     If your current workout partner isn't motivating you to
                 1. Go to the Gym  2. Work Hard 3. Stay Focused.
    you need to pick a new partner. There are people out there that better suit your goals. Pick someone who doesn't let you skip a workout you had planned. Pick someone who doesn't just want to talk to you the whole time instead of doing work. Pick someone who is better than you to ask for a little help. If you lift with someone who can lift a lot more than you, strive to be them. Different people offer different incentives of being their workout partner. Weigh the options and pick the best one for you.

      Therapy today consisted of-
       
       10 minutes on the Elliptical
       Walking lunge with medicine ball twists
       Resistance Band Back Pedaling
       Resistance Band Karaoke Drills
       Resistance Band Side Shuffles
       Leg Press Until Fatigued
       Balance Exercises
       Step ups- Right leg Left leg up then Right leg Left leg down
                  As fast as you can for about a minute.
       10 minute cool-down on the stationary bike



    Today I locked in the privilege to work with my high school football team in the weight room and I am more than ecstatic about it. Just being in the weight room that I love the most made me jump into a group and start lifting with them. While I was in there I got a text from a teammate that said "Raider Pride til You Die" and I would have to agree. I miss being in competitive sports and this is an opportunity to stay in touch with the program that gave me so much as well as help out the next generation.

Revival- Comeback

Revival-Rehab

  

             I am back. I've been away from this for far too long and I've been waiting for the right time to get back at it. For the last 6 months I have been rehabbing an ACL reconstruction and meniscus trimming. I had been living injured for the 2 months before I had the surgery, hoping that I wouldn't have to have my second ACL reconstruction of my life and it would just heal by itself. It didn't heal.. So I am still on the long recovery back (congrats Adrian Peterson for being a much better healer than I am). Knowing the things I learned from my first blown-out knee helped me dramatically to stay in better shape and in a better frame of mind. My first injury is what started the slow spiral to my 40 pound weight gain. I was determined to not let my body take that kind of abuse again. 

          6 months later, my right quad is still about half the size of my healthy left quad. This is the driving force in my workout plans currently. I have to be very careful still with my cardio. I just received the okay to start jumping a few weeks ago. While I am allowed to jump, I am not allowed to cut athletically yet and won't be cleared to play any athletic sport for a couple of months. This is a byproduct of a second ACL reconstruction as well as a byproduct of having a cadaver graft for the ACL which takes a little bit longer to heal. 

        My workout plans now are based on Upper-body switching off with Lower-body each day taking rest days on Wednesday if I feel sore and resting the majority of Saturdays and Sundays. I am currently doing all of the upper-body muscle groups every day that I work upper-body and the same for lower-body. I am working in modifications each day so I never do the exact same workout two days in the same week.

        The majority of my training has been molded into sets of 6-12 depending on the day with 2-3 sets of each workout. A lot of my lower body workouts I have been doing single leg variations of exercises so that my body is unable to try and cheat and let my healthy leg take the most of the weight. I also try to work a little bit extra in my right leg to try to catch up as much as I can. 

        Today was an upper-body day, and I am in a different gym for the summer and I'm starting to get into a good routine in this gym. Going to this gym means there is less free weights and more machines. I try my best to do as many lifts on the dumbbells as I can. Before the last month I had not used dumbbells as much as I wanted to. The only thing I am really missing for free-weights is being able to bench. There is something about having a good bench-press Monday that just makes life seem to have a little extra color in it. I just have to work my muscles in a different way and, to be honest, this isn't too much of a bad thing. It gives me a chance to confuse my muscles. 

         My workout today-

                        6 Minute warm-up on the stationary bike

                        

                        3x8 Dumbbell Shoulder Press

                        3x8 Pull-ups (use assisted pull-up if a guy was on it forever and you had to do it last instead of second in your workout..tsk tsk)

                        2x20 Dips (close to failure)

                        3x8 Bicep Curls

                        3x8 Lat Pull-Down

                        3x10 Tricep Pushdown

                        8 minutes on the Arc trainer 1 minute intense intervals 

         Sometimes all you need is a little prod of inspiration to get you out there working to improve your health. This blog had been such an inspiration to me knowing that people were reading what I did in the for my workout each day. This made me excited to create new workouts to try and test out.It gave me the prod that I needed to work that little bit harder. If reading my blog can give that inspiration to a single person, I would be overjoyed. I may have a new body part in my knee, but I'm still the same person who wants to be the biggest help that I can be. I am more than willing to respond to questions in the comment section. I would actually be overjoyed to know that I could be of some help. So please, do NOT hesitate to comment.