28 Days of 10k Steps

Here's how today went.

Squats - 5 sets/6,10,10,10,20 reps/45lbs (bar)

Static Stretches.

With my FORCE test coming on the 12th August I don't need to be stiff and sore. Just greasing the wheels.

Snowdaddy

Hanging

Nothing fancy but working the stuff that needs to be worked.

Rebounding - 60 minutes.

Timed Hangs - 3 sets/max time.

Jumping Pull Ups - 3 sets/8,8,10 reps.

Static Stretches.

These are tough for a fat guy.

Snowdaddy

Busy Week

Wednesday I was called into work for 0100hrs. Technically thursday morning. I got up then went to the FORCE test practice. I was pleasantly surprised getting 47 sec on the rushes. I tried a different technique which seemed to be much easier. I'm going again this tuesday to practice again. Friday morning I was called into work again and got home at 0500hrs. After sleeping for a bit, I spent a while in the garage doing the following.

Rebounding - 75 minutes.

Skipping - 5 sets/25,50,50,55,60 reps.

Static Stretches.

My ankles were slow to get activated. Towards the end the skipping was easier. PS, I'm at day 26 of 10k steps a day.

Snowdaddy

Still So HOT!!!

Yesterday was all about just getting steps. It was silly hot and humid. Today more so.

I'm on duty this week. Normally I would have time to train. Not this week. It's been busy. Got home and went straint for the garage. Silly hot!

Rebounding - 60 minutes.

Kettlebell Swings - 5 sets/20,25,30,35,40.

Dumbbell Side Laterals - 3 sets/20 reps/15lbs.

Static Stretches.

It's hot and I'm tired and hungy. Time for food and a snooz

Skipping

I really need to be ready for my FORCE test on the 12th of August. Lifting heavy right now will only slow me down. Time to pull out the skipping rope.

Rebounding - 90 minutes.

Skipping - 3 sets/50 jumps.

It's a start. Tomorrow I skip again.

Snowdaddy

The North Americans

I started watching the North American Strongest Man yesterday. Cheering on my friend Andrew Langelaar. He totally did Canada Pround by finishing as the top Canadian. To top it off he finished first in the most brutal final event.

While watching, I bounced and trained.

Rebounding - 2hrs, 30minutes.

Bench Press - 2 sets/12,16 reps/135lbs, 3 sets/12 reps/225lbs.

WG High Cable Rows - 4 sets/50,60,65,70kg/12 reps.

Static Stretches.

Such a good day. 

Snowdaddy

Driveway Tire Deadlifts

I love these. Today I'm motivated by cheering for my friend Andrew Langelar at the North Americans. So far he's doing well. Training today is hot (+30°C) and went like this.

Rebounding - 90 minutes

Driveway Tire Deadlifts - 2 sets/6 reps/230lbs, 4 sets/6 reps/320lbs.

Not hard. Not heavy enough for straps or a belt. Going through the motions and getting steps. Now I gotta go into work. After that I may bounce somemore and finish watching today's events.

Snowdaddy

Slipping

Yikes! I haven't posted since Monday? Shame on me. I'm slipping. Tuesday was recovery prescribed by the doctor. Not that I really needed it. Wednesday back to work. At work we also had organized PT. A really good workout that got my heart rate up. Yesterday work again. All these days I was still able to achieve 10,000+ steps.

Today went like this.

Rebounding - 90 minutes.

Push Ups - 6 sets/10 reps.

Static Stretches.

Again I got over 10k steps.

Feeling able. There's lots going on.

Snowdaddy

Colonoscopy

I was quite nervous before the proceedure. It was actually very straight forward. I got a clean bill of health and told to come back in ten years. It's great to have that piece of mind.

When I got home I was going to fast further. The heck with that there's leftover pizza in the fridge. Once fuelled, time to make steps.

Rebounding - 90 minutes.

Dr says to stay home for 24hrs afterwards. No driving, no heavy equipment, no legal decisions. I'll stay home and train. Get ready fot the FORCE test.

Snowdaddy

Rebounding and Colonoscopy Prep

Friday was standard. I got a lot of steps at work so 30 minutes on the rebounder was all it took. Saturday I helped out a friend at a Powerlifting meet. Again, lots of steps meant 30 minutes on the rebounder. Today not the same.

After breakfast I had to fast. During that time I decided to train light.

Rebounding - 90 minutes.

Kettlebell Swings - 5 sets/20 reps/40lbs.

Bench Press - 5 sets/12,12,16,16,20 reps/135lbs.

Static Stretches.

At 1700hrs I had to start the drink. Almost two hours in and it's working. Tomorrow morning is the same routine before the proceedure tomorrow.

I'm pleased to be going through the colonoscopy. One, for the piece of mind. Two, for the extreme fast to reset my system.

Snowdaddy

Deadlifts

Yesterday I had business on the base so I decided to walk. Total distance was about 2km. After work we had unit PT. Circuit training. That said, I was able to get 10k+ steps for the day. With my extra time I was able to get my uniform ready for the Change of Command parade tomorrow. Ironing and polishing.

Today I also got a lot of steps at work. A short workout was all thats required.

Rebounding - 40 minutes.

Deadlifts (OH) Grip - 4 sets/225lbs/6,6,6,12 reps.

Static Stretches.

Feeling alright.

Snowdaddy

Not As Hot

Much more reasonable today. I had an appointment after work so I split rebounding into two sessions.

Rebounding - 35 minutes.

Kettlebell Swings - 3 sets/25,30,45 reps/40lbs.

Rebounding - 25 minutes.

The swings felt awesome. Glad I got my 10k steps.

Snowdaddy

Hottest!!!

It's so hot the pavement in places around the city are heaving. It happened a few years back when it was also very hot. In my work the air conditioning has crapped out and it's sweltering. In the garage it's warmer than that.

Got home from work and got my sweat on. Burn baby burn.

Static Stretches.

A cool shower and some supper and I'm good to go.

Snowdaddy

It's Hotter!

I'm not complaining. Soon enough it will be the same temperature but negative. It is hard to train though. Extra calories.

Today went like this.

Rebounding - 60 minutes.

Axle Row and Press - 2 sets/6+6 reps/115lbs, 115lbs/8+8 reps, 115lbs/10+10 reps, 115lbs/12+12 reps.

Same as yesterday, I'm soaked. Time for a shower to cool down.

Snowdaddy

It's HOT!!!

A busy week and I really needed to cut my grass. Today is the day. Unfortunately, it's crazy hot and humid.

Cutting the grass in this heat really knocked the motivation outta me. We have a small yard so I don't get many steps despite the effort. Ok, onto the rebounder.

Rebounder - 30 minutes.

Bench Step Ups - 2 sets/6 reps per leg, 2 sets/12 reps per leg.

At this point I really need to shut it down and cool off before I injure myself. Lots of water and a cool shower and I'm back to normal.

Snowdaddy

Jogging, Rebounding and Sit Ups

Busy schedule this morning. I had to cram my training in all at once.

During the rebounding...

Bench Sit Ups - 5 sets/15 reps.

Static Stretches.

Feeling pretty good. I did a little sprinting during the jog around the block. Able to get up on my toes and get a little speed. Well, speed for me.

Snowdaddy

FORCE Test Chicken

Today I was supposed to go for a trial FORCE test. More precisely the rushes portion. I managed to use all sorts of excuses not to go today but instead go next week. But, if I would stay home I would have to do something special.

Rebounding - 60 minutes.

Burpees - 4 sets/8,12,8,8 reps.

These didn't feel overly difficult. This week end I'll add some more jogging and sprints. Next week I'll go practice during working time. Maybe I'm getting all worked up over nothing.

Snowdaddy

Jumping Pull Ups

I'm fat. I've never said that I'm not. I cannot pull up my body weight. Here's a way for me to get some of the benefits pull ups have to offer.

Rebounding - 60 minutes.

Jumping Pull Ups - 5 sets/12 reps.

I try to jump high then offer resistance on the way down. 

Snowdaddy

Squats

Again, not even remotely heavy. Going through the motition.

Rebounding - 60 minutes.

Kettlebell Swings - 3 sets/20 reps/40lbs.

Squats - bar/10 reps, 5 sets/10 reps/135lbs.

Static Stretches.

I had a couple appointments this morning so I didn't even have time for breakfast. Now it's time to eat. 

Snowdaddy

Fun Weekend

So, my brother in law and his partner came to visit for my wife's birthday. Fun was had by all. I stood down from training Friday thu Sunday. It was a nice rest. Today back at er'.

Rebounding - 60 minutes.

Push Ups - 5 sets/10 reps.

WG High Rows - 5 sets/12 reps/60kg.

Static Stretches.

I focused on the getting down and getting to my feet as it relates to the FORCE test. I feel I did pretty good. Tomorrow I talk to the doctor about my collar bone issue.

Snowdaddy