Ok this is the last of the first week workouts before I start mixing things up.  I did better and love the feel after.  I mixed up the order also

 

45 degree row 20 to much excitment to get going had to adjust my angle

Left lung- 17 (+2)

Right lung 21 (+6) better breathing 

Hip Press 16 (+1) increased angle of pendulum as I went on

Postural Squat 15 (+3) these kick my butt every time and I'm starting to like them.  

Atomic Pushups 25 (+5) saved the best for last today.

Overall I watched my breathing more not rushing and saw better results.  Best of luck to everyone and keep going at it.  

• October 3rd 1 mile swim; 42 min going for 30min
• October 4th: TRX workout 1 and 4 mile run

I'm going to work out on the TRX once more before I leave for a week. I am going to be very busy.

But I am going to try to include some training while there.

My plan is to include some press ups, crunches, overhead squats, lunges, hip presses and tricep dips. I am not sure what I could do for Rows though.

For endurance I am going to do long walks of several hours... Well I'd be doing that anyways, but I can pretend it's training ;)

Oct 4 - Busy day today but did get the ABX workout in this morning.  It truly is a great workout if you're strapped for time.  Tomorrow, planning on a run outdoors if it's not raining.

Ok, final workout report before I have 8 days away.

Start time: 0430 GMT Sunday October 5th

Stretch

Atomic push-up set: Still struggling with the deep chest press, great! Accedently did twice the number of pikes i meant too...

Row set: 10 Elevated, 15 at 45º. I did the rows plus powerpulls as a superset.

Hip press set: Also done as a superset. On the Hip Press and Hamstrong curl i find it very easy to get the first 10 out. It's the last 5 that are the killers.

Lunge Set: Super Set as well. Side lunges still most difficult.

Postural Squat: Yet another super set, if i'd thought about this before starting the Atomic push-up set would have been a super set also. First time this work out that any muscles were saying enough, and it's almost the end!

Jump rope: 5 minutes almost solid of basic bounce and alternate foot step. One break in the middle when my shoelace came undone, and a few trips towards the end.

End time: 0500 GMT Sunday October 5th

Overall rating: This didn't beat me up any way near as bad as when I first tried it. My muscles weren't complaining until near the end even though the breaks between exercises was so much less or non-existant. I am also far sweatier, so I feel this work out was far better than last time, I even managed to get 3 extra minutes of jump rope.

I look forward to getting back into this when i get home and adding some things from the ABX and Core DVDs.

So long for now,

Max

AWESOME!!! 
I am excited about this competition!  Can't wait to get started and make some progress.  I think I need some motivation from the contestants out there. How about a little monetary wager from my fellow Master trainers out there?  Or anyone who wants to lose some money to me?  HA HA!

 

I will post my pre 30 day numbers this week.  WHOSE WITH ME????

Yours in healthy competition!

Neil Mallinson CSCS
www.neilmallinsontraining.com

nema76@aol.com

MTB1999.:

Thanks for the recommendations mike.miranda.

No problem, I hope it helped!  What kind of biking do you normally do?  I used to road bike (for fitness, not competition) until a buddy introduced me to mountain biking.  Once I got hooked, I never looked back and have trouble motivating myself to endure the monotony of endless miles on the road now.  I can't wait to get back to the states and start biking again; I usually stick to trail riding but occassionally let some of my adrenaline junkie friends convince me to do a couple of good downhill runs. 

So the barbell/bodyweight workout kicked my butt the other day but I remembered why I hate the gym so much.  I was constantly waiting for space, bumping into people, and generally pissed off that I was inside on an otherwise beautiful day.  I scoured the place looking for a good anchor site and found one tucked away in a corner someplace away from the hustle and bustle of this place, so this afternoon I'm going to do Fraser's TRX circuit workout.

Well, I'm a bit behind in my postings....I actually performed my test last Thursday (Oct.2).  I must say, I was pleasantly surprised with my results:

Atomic push-ups: 19 (this was quite humbling, I willed myself through the last two and swear I saw Buddha, the Pope, etc.)  I also had flashbacks of my training for one-armed push ups (45th b'day present).  Room for improvement.

Suspended Lunge:  20/L 20/R  I was able to do these with relative ease, as I teach an outdoor exercise class and use the swing set to accomplish this very move.  Included the arm pump, however, I later viewed the demo video and found I was bringing my active knee up too high.  My left knee, although pain free, crackles...has anyone seen my miniscus?

45 Degree row:  21  This is actually my favorite TRX exercise!  This is another exercise I teach in my class, we're constantly working on those postural muscles!  I will move my feet closer to the wall next time, to challenge myself even more!

Hip Press:  19  My hamstrings were on fire with this one!  I thought for sure I would pay the next day...but, no soreness.  Note to self:  Incorporate more hamstring exercises in my class...

Postural Squat:  20  Again, squats and lunges are main staples in my classes.  So, while the squat was second nature, leaning into extended arms overhead....very different.  Look forward to improving.

Oh yes, I did this test in the afternoon, after teaching a very vigorous (but so much fun!) morning class.  Squeeked it in before my kids (11 & 14) got home from school.  Spent the evening, sitting on cold bleachers watching my son play football and fantasizing about my next TRX workout.

May the force be with you!  L.A.

Hi Jenn,

Give yourself a huge pat on the back for entering this challenge!  Being a mother of two teenagers, I can only imagine what it would be like to have 5 children. 

Although, my babies are not babies anymore, I teach a class called Stroller Strides.  It's a stroller fitness program for moms with their babies.  It's a great way to get back into shape with the support and friendship of other moms.  Your first class is always free, so you can give it try and see if it's a good fit for you.

Just keep on moving and improving, think quality (exercise form) vs. quantity on the TRX.  Celebrate each little achievement--you're on your way!

Fit Moms Rock!       L.A.

Ok, I did this on Friday (10/3), here are my results.

 

1. Atomic Pushups:9
2. Suspended Lunge (Left Leg): 11
   Suspended Lunge (Right Leg): 9
3. Back Rows: 12
4. Hip Press:9
5. Postural Squat: 10

Those hip presses caused some pain in my thighs.  I believe this is due to my being sore from the competition we had at work earlier this week which included shuttle runs and 40 yd dash.  I just don't sprint anymore...

age: 32

height: 5'7"

weight: 145

 

Talk to you soon!

 

My goal was to do daily workouts for the 31 days of October. I've modified that to be 31 workouts within the 31 days. I'll still aim for everyday but I have a 1 year old, a 3 year old and my own business so realistically I will have to miss some days. However, there are days that I could do 2 workouts.

I'd also like to lose 5 lbs this month. Lots of workouts, no chocolate, and many salads and healthy soups is my plan to do that.

Wed Oct 1 - Ran 28 mins. Felt great. Had major sugery in June and just got the okay to start running again after 14 months without running. Although I was elated to be able to run, I died on the first few times out. This was my my first run that actually felt good. I also did the TRX assessment this day.

Thurs Oct 2 @2 pm- walked 45 mins - all I could fit in.

Fri Oct 3 @5:45 am - Swam 2400m (approx I hour) with masters swim group

Sat Oct 4 - nothing.... spent the day with my family... thus the decision to do 31 w/o in 31 days. Although, lifting a kid from the water onto the pool deck about a million times must count for something. "Again Mommy!! Jump again!"

Sun Oct 5 @6:30am - Swam 2800m (just under 1 hr) alone. Very proud of myself for this morning. I got very little sleep - couldn't fall asleep till about 2 am and then the kids were up several times thru the night. I went to pick up my workout partner this morning and she had slept in. I thought about going back home to bed but I made myself go to the pool. I had a pretty good swim. Rested my head on the pool deck between sets a couple of times but I did it!!

Tonight I'll do a TRX workout. Thanks Max for your suggestions to improve the Postural Squat. This is the first time I've logged in since I posted my assessment. I'll add your ideas to my routine and see if I can improve that squat. I can't believe how brutal it felt. I'd like to be able to do 10 good ones by the end of the month.

Crying kid... gotta go

 

What a great challenge! It will keep me motivated to train on the TRX EVERYDAY!

 Atomic Push Up 15

Single leg Lunge (L) 16, (R) 17

45 degree Row 18

Hip Press 16

Postural Squat 16

 so i finally did my fitness today...surprised by the results...am i outta shape or what

1.  atomic push-ups 5
2. suspended lunges 11-R, 11-L
3. 45 degree row 8
4. hip press 12
5. postural squat 10

but i love this TRX thing...LOL

 Friday- Some light stretching

Saturday-  40 min TRX, 25 min run.

Sunday- Ran the Bridge to Bridge 12K in SF. Time 53 min. Didn't stretch enough and now I'm feeling tight.

I am ready to start off my week. Interval training run this morning and trx military workout 1. I am still working on progressing my atomic pushups!