As promised, I'm back to report on the progress. As I said, it takes five days to form a habit. Unfortunately, I have not done five straight days of work-outs. I think the July 4th holiday might have been a factor. However, I have made some more progress on my home gym. More on that in a minute.
On my first official day of workouts, I attempted the "No Excuses" Integrated Circuit Training (ICT) workout: consecutive sets 60 secs each of Burpees, Pull-ups, Body Squats, and Push-ups - catch your breath - do a 45 seconds each round - breathe - 30 seconds each round - BREATHE! - 15 seconds each round - Collapse. Results were phenomenal. I was taking 45-60 seconds to recover between the 60, 45, 30, and 15 sec rounds. Obviously, my conditioning has flagged since the end of soccer season. Another downside is the 90+ (more??) degree heat in the garage. I promptly took Saturday, Sunday, and Monday off. Yesterday, I managed an attempt at the first Strength workout and I got a chance to try out some of my new "equipment."
On my accidental days off, I built the t-handle for Hungarian Core Blaster swings. $12 in parts from Lowe’s and I was set. Instructions here. Oh, and I bought some used weights from Play It Again Sports for .69 cents / pound. Bought 50 lbs. worth. I made a body row station using high-tension nylon rope and some PVC pipes for handles. I suspend these from the pull-up bar of my Power Tower and lay down underneath to perform the VERY challenging body rows. I’m still waiting on my Iron Woody resistance bands. Without those bands, I am useless against the pull-up bar.
Back to yesterday. I tried the Strength workout which focuses on maximum quality reps. I don’t know if it was the heat or my poor conditioning but I bonked about half-way through. Probably both. I’ll bet a good deal was mental, as well. One lesson that I learned is to dial back the program from the Never Gymless 50-day recommendation. Like, by 50% or so.
It’s a start. I’ve got to tinker with timing. I don’t think I can take any more 100+ degree work-outs in the garage at 5pm. I’m going to have to get up with the roosters. More to come in another 5…
On my first official day of workouts, I attempted the "No Excuses" Integrated Circuit Training (ICT) workout: consecutive sets 60 secs each of Burpees, Pull-ups, Body Squats, and Push-ups - catch your breath - do a 45 seconds each round - breathe - 30 seconds each round - BREATHE! - 15 seconds each round - Collapse. Results were phenomenal. I was taking 45-60 seconds to recover between the 60, 45, 30, and 15 sec rounds. Obviously, my conditioning has flagged since the end of soccer season. Another downside is the 90+ (more??) degree heat in the garage. I promptly took Saturday, Sunday, and Monday off. Yesterday, I managed an attempt at the first Strength workout and I got a chance to try out some of my new "equipment."
On my accidental days off, I built the t-handle for Hungarian Core Blaster swings. $12 in parts from Lowe’s and I was set. Instructions here. Oh, and I bought some used weights from Play It Again Sports for .69 cents / pound. Bought 50 lbs. worth. I made a body row station using high-tension nylon rope and some PVC pipes for handles. I suspend these from the pull-up bar of my Power Tower and lay down underneath to perform the VERY challenging body rows. I’m still waiting on my Iron Woody resistance bands. Without those bands, I am useless against the pull-up bar.
Back to yesterday. I tried the Strength workout which focuses on maximum quality reps. I don’t know if it was the heat or my poor conditioning but I bonked about half-way through. Probably both. I’ll bet a good deal was mental, as well. One lesson that I learned is to dial back the program from the Never Gymless 50-day recommendation. Like, by 50% or so.
It’s a start. I’ve got to tinker with timing. I don’t think I can take any more 100+ degree work-outs in the garage at 5pm. I’m going to have to get up with the roosters. More to come in another 5…
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