Archive for October, 2009
Routine of the Day – Punishment Sepekku
Posted by bradinator in Fitness, Routines on October 31, 2009
Warm Up for Time: 4:52
3 Rounds – 30 Pushups, 30 Situps, 30 Squats
Routine of the Day
5 Rounds For Time @ 20lbs – 8:10
10 Pullups, 10 Parellel Bar Dips, 10 Knees-t0-Elbows, 10 Pushups
5 Rounds For Time @ 12lbs – 8:59
10 Pullups, 10 Parellel Bar Dips, 10 Knees-t0-Elbows, 10 Pushups
Oh yeah. That second round of 5 was just as tough as the first. No way I could have finished 10 rounds straight with the 20lbs vest.
Routine of the Day – 50, 40, 30, 20, 10, Oh My!
Posted by bradinator in Fitness, Routines on October 30, 2009
I really dragged my ass on this one.
Warm Up – 5 Minutes Heavy Bag Work
For Time – 19:58
- 50 Fist Pushups, 50 Squats, 50 Leg Raises
- 40 Decline Pushups, 40 Box Jumps, 40 Janda Situps
- 30 Board Pushups (done on two 2-by-4s stacked on each other), 30 Pullups, 30 Knees-to-Elbows
- 20 Alternating Pushups, 20 Burpees, 20 Parallel Bar Pushups
- 10 Hip Level Pushups, 10 Thrusters @ 65lbs, 10 Forearm Curl to Pushup Press @ 65lbs
Cool Down – 5 Minutes of Heavy Bag Work
All of the above, minus the bag work, leg raises, janda situps and knees-to-elbows were done with the 20lbs training vest. That is only because I find the vest more of a hindrance then anything for those particular exercise. That said the time was pretty awful. I feel like I could have done that entire routine in under 15 minutes but I just haven’t felt 100% the last couple days.
Home Brewing – A Saaz Pilsner
Posted by bradinator in Beer, Hobbies, Home Brewing on October 29, 2009
I really love the Czech Pilsner they make at the Brewsters Pub and Brewery. So much that I e-mail them a request for the recipe just to know how they make it. They did actually respond stating they would ask the Brewmasters if they could supply a recipe, but I never did hear back from them.
So I Googled it instead and found that there are several easily reproduced heavily Saaz hopped Pilsner recipes available. Whether or not any of these will even come close to the greatness of the Brewsters Pil is still to be determined… By me. So here it goes, my take at an extract Czech Saaz Pilsner:
Ingredients:
Batch Size (4 Gallons)
- 3.75 lbs Pre-hopped Pilsner LME
- 500 g Light DME
- 125 g Honey
- 0.5 oz Saaz Hops @ 60 min
- 1.0 oz Saaz Hops @ 20 min
- 0.5 oz Saaz Hops @ 10 min
- 5 g Irish Moss @ 10 min
- 7g Yeast Nutrients @ Flame Off
- 1 Package Coopers Ale Yeast (rehydrated)
Directions:
- Clean, clean, clean. You know the drill.
- Bring 2.5 gallons of water to a boil, remove from heat and add LME, DME and Honey.
- Return to boil and add hops and etc at the appropriate times.
- Remove from heat, cold break in an ice bath. Rehydrate yeast.
- Add 2 Gallons of clean, room temp water to the carboy. Add cooled wort. Stir. Wait 5 minutes. Pitch yeast. Done.
OG: 1.044 (about 0.03 lower from what Beersmith predicted)
Primary Fermentation – 21-28 days @ Room temp
Secondary Fermentation – I don’t believe in it.
Bottle Conditioning – 7-10 days @ Room, 5 days in the Fridge
Guestimated ABV – Around 4%
Total estimated cost per pint will be around $1.25 each if I get 30 bottles.
Routine of the Day – Tabata This! Round 3 of Tabata Training
Posted by bradinator in Experiments, Fitness, Routines on October 28, 2009
It’s another day and another 24 minutes of brutal exercise. But its just 24 minutes…
Tabata Scores (8 Rounds – 20 Seconds Exercise, 10 Seconds Rest)
- Pullups – 16 12 10 7 6 6 5 5 Total: 67 Best: 5
- Squats – 24 22 21 20 20 20 20 20 Total: 67 Best: 20
- Pushups - 36 26 22 22 22 22 21 21 Total: 192 Best: 21
- M. Climbers - 25 22 22 22 22 22 22 22 Total: 179 Best: 22
- Chair Dips - 28 25 22 22 22 22 22 22 Total: 185 Best: 22
- Burpees - 7 6 5 5 5 5 5 5 Total: 43 Best: 5
Total Repetitions Completed: 833
In comparison to my last rounds I am still down on Pullups for both best and total (I think doing 120 pullups yesterday may have had something to do with it), but up in Pushups, Mountain Climbers and Dips. My overall total repetitions up by about 15 as well showing that I am getting improved sustainability in these exercises.
Still I feel that there are several other factors that contribute to getting a better Tabata Score, including how I have been eating, how much sleep I have been getting and the time of day I do the exercises. Rest between routines is also important as you body needs to recover to perform at its best.
If I compare to some of my very first Tabata scores the improvements are amazing. I had a journal I kept for some of my previous Routines of the Day, before I began posting them on my blog and compared those Tabata Scores its mind blowing. I do not have total repetitions recorded, but I do have the best of the sets.
I will post the exercises I am doing for this Tabata Challenge only just for comparison:
Febuary 25th 2009 (first ever, no vest) – Burpees – 7, Pushups – 15, Squats – 17
April 1st 2009 (no vest) – Pullups – 4, Burpees – 6, Pushups – 11, Squats – 12
April 26th 2009 (no vest) – Pullups – 5, Burpees – 6, Pushups – 12, Squats – 15
Those are some pretty sad scores. Not even with my vest! I wonder how many I could do without that damned thing on? Hmmm…
| Tabata Scores | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | Total | Best |
| Pullups | 16 | 12 | 10 | 7 | 6 | 6 | 5 | 5 | 67 | 5 |
| Squats | 24 | 22 | 21 | 20 | 20 | 20 | 20 | 20 | 167 | 20 |
| Pushups | 36 | 26 | 22 | 22 | 22 | 22 | 21 | 21 | 192 | 21 |
| M. Climbers | 25 | 22 | 22 | 22 | 22 | 22 | 22 | 22 | 179 | 22 |
| Chair Dips | 28 | 25 | 22 | 22 | 22 | 22 | 22 | 22 | 185 | 22 |
| Burpees | 7 | 6 | 5 | 5 | 5 | 5 | 5 | 5 | 43 | 5 |
Routines of the Weekend.
Posted by bradinator in Fitness, Routines on October 27, 2009
Friday – Run a Course (3-7 KM) - I did the 4KM run in 20:25. This is probably the last one of the season, but that is okay because now is the time for winter activities to start!
Sunday – 5KM hike – Not really a routine, but a fun way to get exercise and a great excuse to be outdoors. My friend and I focused our efforts on getting up the mountain as fast (and safely) as we could.
Monday -
- Warm Up For Time: 30 Fist Pushups, 30 Sumo Squats, 30 Straight Leg Situps, 30 Decline Pushups, 30 Hop Squats, 30 Situps, 30 Alternating Situps, 30 Squat Thrusts, 30 Janda Situps (4:42)
- 10 Rounds For Time: 12 Pullups, 12 Parallel Bar Dips, 12 Burpees (18:29 done at +12lbs)
I have done a similar routine before except that it was sets of 10 instead of 12. I smashed my old record in comparison.
Hiking – The first of the shoulder season
Posted by bradinator in Hiking, Hobbies on October 26, 2009
Hiking is one of those hobbies that I used to do often, but in the last two years have seriously reduced my outings. It is also the hobby I miss the most. There is just so much to enjoy about it: The outdoors, the exercise and the chance for some amazing landscape photography.
For my first hike of the shoulder/winter season and my first in months we went to West Winds Pass, just south of Canmore, Alberta. The hike was short, but well worth the accent to the pass which is aptly named “West Winds”. I have never been blown over by wind before, nor have I have gotten windburn on my face while standing still.
West Wind Pass -
Distance – 5.5KM
Elevation Gain – 380M
Time – 45 Minutes Up, 25 Minutes down.
Difficulty – 2/5
Opinion – This was a good hike to break in my new hikers and warm up my legs for more difficult trails. The view of the lakes is very nice and the pass gives you a great shot of the valley Canmore sits in. Be prepared if you go during the Fall or Winter as the top (the pass) has incredibly powerful and cold winds, so powerful they can knock you over. Bring a very warm coat that is wind proof, warm gloves and a balaclava if you got one to prevent windburn.
Routine of the Day – Tabata This! Round 2
Posted by bradinator in Fitness, Routines on October 23, 2009
Tabata’s one more time this week.
Pullups – 6
Squats – 20
Push ups – 20
Mountain Climbers – 20
Chair Dips – 20
Burpees – 5
Overall not much of an improvement, though the total number of repetitions completed was very close (816 vs todays 798). I find that working out in evening I have far less energy then in the afternoon.
| Last week Tabata Scores | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 |
Total | Best |
| Pullups | 15 | 10 | 10 | 10 | 7 | 6 | 6 | 6 | 70 | 6 |
| Squats | 22 | 21 | 20 | 21 | 20 | 20 | 20 | 20 | 164 | 20 |
| Pushups | 35 | 23 | 22 | 21 | 21 | 20 | 19 | 19 | 180 | 19 |
| M. Climbers | 26 | 25 | 20 | 20 | 20 | 20 | 20 | 22 | 173 | 20 |
| Chair Dips | 32 | 25 | 20 | 22 | 21 | 21 | 22 | 22 | 185 | 20 |
| Burpees | 7 | 6 | 6 | 5 | 5 | 5 | 5 | 5 | 44 | 5 |
| 816 | ||||||||||
| Todays Tabata Scores | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 |
Total | Best |
| Pullups | 14 | 10 | 10 | 7 | 6 | 6 | 6 | 6 | 65 | 6 |
| Squats | 24 | 20 | 20 | 20 | 20 | 20 | 20 | 20 | 164 | 20 |
| Pushups | 30 | 23 | 20 | 22 | 21 | 21 | 20 | 20 | 177 | 20 |
| M. Climbers | 25 | 22 | 20 | 21 | 20 | 20 | 21 | 20 | 169 | 20 |
| Chair Dips | 30 | 25 | 22 | 22 | 21 | 20 | 20 | 20 | 180 | 20 |
| Burpees | 6 | 6 | 6 | 5 | 5 | 5 | 5 | 5 | 43 | 5 |
| 798 |