Freaky Fitness Friday (12/28)

Ok, now it's war. Bernadette and I have set out on an 8 week program to see who can hit key goals. We mapped our weight and bodyfat, and we'll check it every Friday.

My goal is to get my deadlift to about 345, be able to put my palms on the floor in a stretch, and get my weight to 162. I'm at 285, no way, and 168 now.

Bern ran the friday workout this a.m at six. It was:

- box jumps (20 for warm up)
- hand walkouts and standups (a kind of burpee up and down)
- upright rows to toe-up
- dumbell flies on a fitness ball
- one legged lunges with dumbells
- triangle pushups
- side body lifts (feet and arms, head up, lying on one side)
- curls sitting on a fitness ball

Not bad.

I hit the gym for 40 minutes today later and did:

Deadlifts: 225x5,4,3 245x5,4,3 265x5,4,3
Clean and Press barbell: 85x5,6,8,6,5
Dumbell alternating benchpress: 50x,10,12,14,12
Bent over dumbell rows: 50x12,12,12

Beat.

Freaky Fitness Friday

Today was Freaky Fitness Friday. Bern and I alternate who "owns" the Friday, and the owner gets to impose a 20-30 minute exercise drill on the other at 6 a.m. Today was mine; Bern did her first deadlifts, bent presses, and overhead pullovers with the kettlebell. She was recovering from a Thursday so didn't have much gas, but did pretty well. Here's her workout:

DL 65 x 5 x 3
overhead KB 25lbs x 5 x 2
Bent Press 10lbs x 10 x 2 each
floor press 25 lbs x 5 each
abrollups on the fitness ball: 10x2
glute rollups on the fitness ball 10x2
jump squats 20

I did it with her, then I did my regular workout:

close grip BP 165 x 10 x 4
pullups bodyweight x 6 x 3
lunges 80lbs x 6 x 3
leg press 260 x 10 x 3
rowing machine 137.5 x 10 x 3

No records today. Shoulders are still tender from heavy bench pressing (245) and dumbell military press (70lbs) on Thu. I find I don't recover as fast as I used to.

Lots of chocolate around the office; not good.

Calorie Burn

New York Times article highlights the uncertainty and variability of calorie burn in any given exercise. (Click title)

Introduction

Welcome to molsenmedia blog. This blog will feature the latest links, information and inspiration on conditioning, functional strength and fitness.

My own effort to fix a carelessness about health and fitness, and a sloppy physique, started in December 2006. Six months later I was on my way.

I continue to workout daily with kettlebells, dumbells, barbells, bodyweight and core functional fitness exercises. I will share these and the successes in the coming months.

Here's my reminder how you let things slide, and how you can come back: Before (2006) and after (2007):

MEO December 2007