3x12 Strict Pull Ups
6x12 Dips
3x7 Paralel Pull Ups
6x12 Supinated Pull Ups
5xMax Chin Ups
Add A Little Swimming...
Gentle peoples,
I implore you, include swimming in your weekly workout routine. Not only does it provide the best overall cardio that gravity based exercise has to offer, even though you're pretty much weightless in the water, the freakin Navy Seals do it! Oh yeah, did I mention the Navy Seals do it? That fact alone should lend a persuasive element to your decision making process when thinking, to swim or not to swim. Since the Navy Seals use it, and also EVERY OTHER RELEVANT ELITE FIGHTING FORCE ON EARTH by the way, it should be obvious that swimming is a must when pondering your total body fitness goals. Whether you're in it for the look, overall health, functionality for your job performance, so you can outlast Frank at the weekly Basketball game at the park, or just because Biff next door has this strange fetish with tossing you into the garbage whenever he sees you, swimming is a must if you want to boost overall performance. Weak-sauce, Biff.
I admit, I've allowed the use of swimming to go the way of George Lucas' quality film making abilities since my time in the military, nowhere. I made up many excuses such as, I hate public pools because kids love to pee in them, I don't have time to go to another facility for more exercise in my already insanely busy schedule, swimming isn't that beneficial so no need to worry about making sure I do it even though the Seals do it, Aquaman isn't one of my favorite super heroes, etc. These petty excuses, reminiscent of the bag of donuts opening scene in the last Indiana Jones where digital squirrels and surviving a nuke in a fridge are common place, need to go away for good. Kinda like how I wish Kanye West would do the same; go away Kanye.
Don't trick yourself into thinking swimming isn't necessary, it is, so paint on that little Speedo, even if you think people will come up to you saying, 'Oh awesome I didn't know Dunkin's had a mobile donut cart,' and get out there to swim! Here are a few swim workout ideas if you need them:
BEGINNER
Workout 1
Swim 500 Meters Freestyle
Or Swim for 20 to 30 Min Straight
Workout 2
5x:
50 Meter Sprint @70-80%
30 Sec Rest Between Sets
INTERMEDIATE
Workout 1
Swim 1000 to 1500 Meters Freestyle
Or Swim 30 to 50 Min Straight
Workout 2, Tabata Swim (shallow pool so you don't drown)
x8:
20 Sec of Swimming at @100%
10 Sec Rest
ADVANCED
Workout 1
Swim 2000 to 3000 Meters Freestyle
Or Swim for 60 to 90 Min Straight
Workout 2
3-5 Tabata Circuits @100%
3-5 Min Rest Between Circuits
Workout 3
x5 w/30 Sec Rest Between Sets @100%:
50-100 Meter Swim
20 Push Ups
50-100 Meter Swim
20 Body Squats
For the mathematically challenged, I had to use a calculator, here's the lap breakdown (1 lap = 1 length of the pool) depending on the length of the pool you use:
250 Meter = 10 laps at 25 Meters or 5 laps at 50
500 Meter = 20 laps at 25 Meters or 10 laps at 50
1000 Meter = 40 laps at 25 Meters or 20 laps at 50
1500 Meter = 60 laps at 25 Meters or 30 laps at 50
2000 Meter = 80 laps at 25 Meters or 40 laps at 50
2500 Meter = 100 laps at 25 Meters or 50 laps at 50
3000 Meter = 120 laps at 25 Meters or 60 laps at 50
If you swim more than 3000 meters I'm sure Chuck Norris will be impressed and have something to say to you the next time he's tanning his beard at the pool.
I implore you, include swimming in your weekly workout routine. Not only does it provide the best overall cardio that gravity based exercise has to offer, even though you're pretty much weightless in the water, the freakin Navy Seals do it! Oh yeah, did I mention the Navy Seals do it? That fact alone should lend a persuasive element to your decision making process when thinking, to swim or not to swim. Since the Navy Seals use it, and also EVERY OTHER RELEVANT ELITE FIGHTING FORCE ON EARTH by the way, it should be obvious that swimming is a must when pondering your total body fitness goals. Whether you're in it for the look, overall health, functionality for your job performance, so you can outlast Frank at the weekly Basketball game at the park, or just because Biff next door has this strange fetish with tossing you into the garbage whenever he sees you, swimming is a must if you want to boost overall performance. Weak-sauce, Biff.
I admit, I've allowed the use of swimming to go the way of George Lucas' quality film making abilities since my time in the military, nowhere. I made up many excuses such as, I hate public pools because kids love to pee in them, I don't have time to go to another facility for more exercise in my already insanely busy schedule, swimming isn't that beneficial so no need to worry about making sure I do it even though the Seals do it, Aquaman isn't one of my favorite super heroes, etc. These petty excuses, reminiscent of the bag of donuts opening scene in the last Indiana Jones where digital squirrels and surviving a nuke in a fridge are common place, need to go away for good. Kinda like how I wish Kanye West would do the same; go away Kanye.
Don't trick yourself into thinking swimming isn't necessary, it is, so paint on that little Speedo, even if you think people will come up to you saying, 'Oh awesome I didn't know Dunkin's had a mobile donut cart,' and get out there to swim! Here are a few swim workout ideas if you need them:
BEGINNER
Workout 1
Swim 500 Meters Freestyle
Or Swim for 20 to 30 Min Straight
Workout 2
5x:
50 Meter Sprint @70-80%
30 Sec Rest Between Sets
INTERMEDIATE
Workout 1
Swim 1000 to 1500 Meters Freestyle
Or Swim 30 to 50 Min Straight
Workout 2, Tabata Swim (shallow pool so you don't drown)
x8:
20 Sec of Swimming at @100%
10 Sec Rest
ADVANCED
Workout 1
Swim 2000 to 3000 Meters Freestyle
Or Swim for 60 to 90 Min Straight
Workout 2
3-5 Tabata Circuits @100%
3-5 Min Rest Between Circuits
Workout 3
x5 w/30 Sec Rest Between Sets @100%:
50-100 Meter Swim
20 Push Ups
50-100 Meter Swim
20 Body Squats
For the mathematically challenged, I had to use a calculator, here's the lap breakdown (1 lap = 1 length of the pool) depending on the length of the pool you use:
250 Meter = 10 laps at 25 Meters or 5 laps at 50
500 Meter = 20 laps at 25 Meters or 10 laps at 50
1000 Meter = 40 laps at 25 Meters or 20 laps at 50
1500 Meter = 60 laps at 25 Meters or 30 laps at 50
2000 Meter = 80 laps at 25 Meters or 40 laps at 50
2500 Meter = 100 laps at 25 Meters or 50 laps at 50
3000 Meter = 120 laps at 25 Meters or 60 laps at 50
If you swim more than 3000 meters I'm sure Chuck Norris will be impressed and have something to say to you the next time he's tanning his beard at the pool.
Wednesday 5/15/13 AM
Circuit x 6:
15 KB Side Dips LR (36kg)
15 KB Hip Flex LR (12kg)
20 KB Swings (24kg)
45 Min Bike Ride
15 KB Side Dips LR (36kg)
15 KB Hip Flex LR (12kg)
20 KB Swings (24kg)
45 Min Bike Ride
Tuesday 5/14/13 PM
3x12 Strict Pull Ups
6x12 Dips
3x7 Paralel Pull Ups
6x10 Supinated Pull Ups
Pull Up Pyramid Circuit
1,2,3,4,5,4,3,2,1 Reps of:
Chin Ups
Dips
Supinated Pull Ups
6x12 Dips
3x7 Paralel Pull Ups
6x10 Supinated Pull Ups
Pull Up Pyramid Circuit
1,2,3,4,5,4,3,2,1 Reps of:
Chin Ups
Dips
Supinated Pull Ups
Saturday 5/11/13 AM
6x15 DBL KB Deadlift (104kg)
6x20 Perfect Push Ups
3x10 Pull Ups
3x7 Paralel Bar Pull Ups
3x7 Paralel Bar Pull Ups
6x12 Dips
5x10 Supine Pull Ups
3x5 Chin Ups
3x5 Chin Ups
Tuesday 5/7/13 AM
6x15 DBL KB Deadlift (96kg)
6x20 Perfect Push Ups
5x10 Pull ups
5x12 Dips
5x10 Supinated Pull Ups
45 Min Bike Ride
6x20 Perfect Push Ups
5x10 Pull ups
5x12 Dips
5x10 Supinated Pull Ups
45 Min Bike Ride
Friday 4/26/13 PM
5x10 Handstand Push Ups
100 KB Swings (24kg)
Circuit x 6:
15 KB Hip Flex (12kg)
15 KB Side Dips LR (36kg)
25 Body Squats
25 KB Reverse Curl (24kg)
100 KB Swings (24kg)
Circuit x 6:
15 KB Hip Flex (12kg)
15 KB Side Dips LR (36kg)
25 Body Squats
25 KB Reverse Curl (24kg)
Tuesday 4/23/13 AM
6x17 BDL KB Deadlift (88kg)
8x30 Push Ups
5x10 Pull Ups
5x12 Dips
45 Min Bike Ride
8x30 Push Ups
5x10 Pull Ups
5x12 Dips
45 Min Bike Ride
Saturday 4/20/13 AM
Circuit x 6:
15 KB Snatch LR (20kg)
25 KB Reverse Curl (24kg)
25 KB Side Dip LR (24kg)
45 Min Bike Ride
15 KB Snatch LR (20kg)
25 KB Reverse Curl (24kg)
25 KB Side Dip LR (24kg)
45 Min Bike Ride
Friday 4/19/13 PM
Handstand Push Up Rehab
Circuit x 8 (24kg):
5 DBL KB Squat
5 DBL KB Straight Leg Deadlift
5 DBL KB Rows
5 DBL KB Shrugs
Circuit x 8 (24kg):
5 DBL KB Squat
5 DBL KB Straight Leg Deadlift
5 DBL KB Rows
5 DBL KB Shrugs
Thursday 4/18/13 AM
6x17 DBL KB Deadlift (88kg)
Circuit x10:
15 KB Hip Flex LR (12kg)
15 KB Side Dips LR (24kg)
20 Body Squats
45 Min Bike Ride
Circuit x10:
15 KB Hip Flex LR (12kg)
15 KB Side Dips LR (24kg)
20 Body Squats
45 Min Bike Ride
Tuesday 4/16/13 AM
**Injured Shoulder Still**
8x15 DBL KB Squat (32kg)
Handstand Push Up Rehab - 5x10 Half Reps
6x15 DBL KB Clean (40kg)
20 Min of Sprints (15-30 sec on/60-90 sec off)
8x15 DBL KB Squat (32kg)
Handstand Push Up Rehab - 5x10 Half Reps
6x15 DBL KB Clean (40kg)
20 Min of Sprints (15-30 sec on/60-90 sec off)
Monday 4/15/13 PM
** Shoulder Awareness**
6x15 DBL KB Deadlift (88kg)
6x30 Push Ups
5x10 Pull Ups
5x10 Dips
6x15 DBL KB Deadlift (88kg)
6x30 Push Ups
5x10 Pull Ups
5x10 Dips
Saturday 4/13/13 PM
**Shoulder Still Sore**
Circuit x 6
15 DBL KB Deadlift (80kg)
15 DBL KB Squats (32kg)
15 Side Dips LR (32kg)
15 DBL KB Lunges LR (32kg)
Circuit x 6
15 DBL KB Deadlift (80kg)
15 DBL KB Squats (32kg)
15 Side Dips LR (32kg)
15 DBL KB Lunges LR (32kg)
Wednesday 4/10/13 AM
**Shoulder Still Injured**
Circuit x 5:
20 DBL KB Deadlift (48kg)
20 KB Hip Flex (8kg)
20 Reverse KB Curl (24kg)
20 DBL KB Row (32kg)
20 KB Side Dips (24kg)
Then
1 Mile Run
8 x 100 Yd Sprint + 50 Yard Walk
Circuit x 5:
20 DBL KB Deadlift (48kg)
20 KB Hip Flex (8kg)
20 Reverse KB Curl (24kg)
20 DBL KB Row (32kg)
20 KB Side Dips (24kg)
Then
1 Mile Run
8 x 100 Yd Sprint + 50 Yard Walk
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