May 1st Did some standard steady-state treadmill stuff for 30 minutes. Just getting the heart rate up and burning off a few calories. This style of cardio doesn’t do nearly what interval training does, but having worked pretty hard the day before I just wanted to do something to burn off a few extra calories.
May 2nd Dumbell Hang Clean 10 reps Split Jerk 10 reps Drop Lunge 10 reps each side (these are like doing a curtsy) 5 sets 1 minute rest between each set
I used 30 lb. dumbells here and it was very good. The split jerks are very challenging when you do them one after another.
Dumbell Curl-Lunge-Shoulder Press 10 reps 5 sets 1 minute rest between each set
This is a hybrid set as opposed to a complex set, meaning that you one exercise directly into the next into the next. For this, you do a dumbell curl as you lunge. When you are in the lunge position you do a shoulder press and then reverse your movements back to the starting position. I used 20 lb. dumbells on these. It was very good.
1 minute work-2 minutes rest Focus Mitt punching intervals. 3 sets.
This was great. It has been awhile since I have done these. It felt great.
Measurements and Food Diary I took my measurements and body fat and really didn’t see much of a change this week. I was hoping to see something, but it’s only been a week.
I happened onto a phenomenal website. http://myfooddiary.com/ It is a site that allows you track your diet, among other things. You just enter what you have eaten and it adds everything up for you. They have a database of over 50,000 items and you can also enter your own. You can do more than just track your food on there , too. You can track your exercise, weight and compare it all. I think I’ll mostly use it for the food section, though. You really should go there and check it out. I think it’s very important to keep track of what you are eating. Most people don’t really know what they are eating although they think they do. When it’s all down on paper, things can look different. It costs $9.00 a month to join, but I think it’s well worth it. When I start training people, I plan on making this site a big part of what I do. I plan on really being able to fine tune my nutrition with this.
Other than that, studying continues, Iron Man tomorrow and Rush in two days!!!!!!!! Have a great weekend.
Mitchell Rothbardt www.mitchrothbardttraining.com (coming soon)