Sgt. Fitness's Blog

Celebrating the big 50!

sgtfitness — Sat, 26 Mar 2011 01:19:53 +0000

Guess what my mid life crisis vehicle is and win a free consult.

sgtfitness — Sun, 04 Apr 2010 18:36:22 +0000

Hitting 49 I decided it was time to get my dream vehicle. I’ve wanted one of these as far back as I can remember. Guess what it is and win a free consult/program design. This can be done online and via phone so you don’t have to live in my area. Existing clients can win a free session.

[(Step-overs/ Squat Thrust/Battling Ropes) x 50 ea.] x 10 cycles

sgtfitness — Sun, 04 Apr 2010 18:22:58 +0000

Dedicated to CP

sgtfitness — Sun, 28 Mar 2010 19:56:39 +0000

It’s probably been over a year since I’ve done this routine. At that time I was stuck at 37.5 lbs. w/ a best of 75 reps. Getting back to it and conquering 37.5 lbs. has been peculating in my mind for a while now. So I thought why not today? 100 hundred reps seemed a daunting task so I used a numbers game to trick myself into completing the 100 reps. I decided I would break the 100 reps into set of 5 and count the sets, but 20 sets of 5 still seemed like a lot. So I thought I would do 10 sets of 5 counting from 1 to 10 and then do the second 10 sets of five counting them from 10 to l. It worked! I got it, and I think I can handle more weight. My goal is to do 100 reps w/ the full weight of my Dumbbells which is 47.5. I felt strong exploding off the ground. I think a combination of time away, swings, and t-bar work helped w/ this.

Happy B-Day to me!

sgtfitness — Sun, 21 Mar 2010 23:18:23 +0000

Today’s Workout

sgtfitness — Sun, 14 Mar 2010 21:50:38 +0000

Today’s workout was pretty cool.

Pull-up x 50
Elevated Trap Bar DL 145 Lbs. 2 x Pl-up
abs 5 x Pl-up
Push-up 2 x Pl-up
Squat Thrust 5 x Pl-up

Don’t freak out I didn’t do 50 Pull-up consecutively. I can’t. The idea was to get to 50 Pull-ups in the least amount of sets, and use the pull-up number as the multiplier for the other exercises each time through the circuit. The double hit of the Trap Bar and the Squat Thrust really smokes ya. It took me 50 mns. and 8 rounds w/ a high of 14 and a low of 4 pull-ups. Interestingly the low was not the last set. You play a mental game w/ yourself. If you hold back on the pull-ups the round is easier, but then you gotta go that much longer. I hit my low on round 7. Then I saw the the end was near and I wanted to get it done.

For my Troops.

sgtfitness — Fri, 12 Mar 2010 21:52:50 +0000

A workout I’ve been thinking about trying for a while now.

sgtfitness — Sun, 07 Mar 2010 18:55:38 +0000

Are you fooling yourself?

sgtfitness — Mon, 01 Mar 2010 00:20:12 +0000

I spent most of today making a platform to use with my trap bar. A petty good excuse to not work on my book. Anyway, the platform sits in the middle of the trap bar so when someone is using it they are elevated and the bar is lower. This increases the range of motion and is a humbling experience. From ground level I’ve done 260 for 30 some reps, 180 for 10 minutes, and 310 for 10 reps. I’m just starting a new cycle so I did a little calculating and thought 210 would be a good easy starting weight. Well I was wrong. At 10 reps I wanted to put the bar down. I did make my goal (20 reps), but it was much to hard for the first workout of a 8 week cycle. So I’ll be dropping the weight. What’s the point? All you guys/gals pulling from floor level are fooling yourself. If you’re serious about getting the most from the trap bar elevate. Example see below.

DB Squat Presses & Swings

sgtfitness — Sun, 21 Feb 2010 22:26:35 +0000

I’m just coming off my break. I couldn’t wait to get back to working out. I spent much of my time off planing my next cycle, and when the day comes I do something totally different and unplanned. Oh well? It kicked my butt, and ultimately that’s all that really counts.