Tuesday, November 8, 2011

Back to the Basics or Workout ADD

This is how I feel right now...


So I love this crossfit stuff and maybe I am going crazy but when I look in the mirror I don't really like what I see on the other end. Maybe I have fallen in love with the wrong workouts? My workouts have been ignoring my arms, chests, and abs.







Here is what a crossfit machine should look like...



So I have decided to switch it up again. I need to step my cardio up, get back to lifting, isolating body parts, and doing a crossfit once a week. To keep me motivated I am going to sign up for some races, take my measurements, take some photos(for my eyes only), and most importantly I need to count my damn calories. I feel like this is a continuous struggle but I am going to make it happen or maybe this is my best... : (

So this week I have done arms (Monday) by loading up on every possible curl -- hammer, preacher, iso, 21's, reverse grip, flat bar. Pounded the tris-overhead ext's, reverse pull-downs, rope curl, close grip bench, skull crushers.

Today I got back to a traditional leg workout - squats(235),leg-press(680),good-mornings(135),hamstring extensions,calfs,leg curls,lunges. Boring shit but I felt like myself again.

Then after I got home I was feeling fat and deflated again b/c I continually workout and don't get the results I want so I was going to do 50 pull-ups. The goal was 50 pull-ups any grip, no matter how many sets it took to complete. The punishment was every set  had to be followed by 25 pushups and 25 situps. The end result was 7 sets, 175 pushups, and 175 crunches.

Nothing is ever easy unless your going to take some roids or have great genetics.So even if you feel down in the dumps, don't ever give up. Keep fighting the battle of the bulge and always remember to count calories.
-Franny

Thursday, November 3, 2011

Hope This Stuff is Working

So far this week I did just two workouts sad I know. I did a day of all jumps followed by a relaxing three miles. I am hoping all of these jumps will somehow make me more competitive at volleyball they really exhaust you. The jump circuit went something like this:

Box Jumps
 28 inches
 36 inches
 39 inches
 32 inches
Reps
                 10
                 10
                 10
                 10
Side to Side Jumps
 24 inches
 24 inches
 24 inches
 24 inches
Reps
                 10
                 20
                 20
                 10
One Leg Box Jumps
                 10
                 10
                 10
                 10
Box Jump w/15lbball
 8
                   8
                   8
                   8
Tuck Jumps
                 10
                 10
                 10
                 10
Scissors
                 10
                 10
                 10
                 10


Then I followed all of this up with a volleyball side to side blocking drill in a yoga studio by me is that weird?
The other workout was a cross fit that I took from the workout of the day. I modified it slightly and thought to myself what the hell is a split-jerk. Look it  up, I had to practice it a few times with just the bar. I did them and they didn’t seem challenging but I was pretty sore the next day.
Three rounds  of:
95 pound Overhead squat, 10 reps
10 L Pull-ups
95 pound Split-jerk, 10 reps
10 Knees to elbows
95 pound Hang clean, 10 reps
10 Back extensions, with 25 pounds
I added in leg sleds at the end as well.

So about these different types of workout I have been doing, I am doing them mainly to try and trick my body into building more muscle and it seems to be working. My weight is flat lined but I can see the development in my back and shoulders. Something I was not able to achieve before with traditional weightlifting. Traditional lifting just made my shoulders and back wider but there was not much definition. See the exhibit below, maybe it’s the lighting and maybe I am still fat but I will take it for what it is worth.



A special message to my loyal followers (Manny/Chris) … Remember the workouts, take your vitamins, count your calories, drink your protein, and continue the journey to get lean.
-          Kingy


Saturday, October 29, 2011

Power hour

So since we last spoke I did the following. Morning run-Kingy Kong-Spin-Run. Let's start with the morning run, I woke-up about 5:45 Weds drove to the local trail and attempted to run in the rain and the dark. It was a cold, muddy, and rainy mess but it made me feel like I was so cool. Later that day I did a workout I call Kingy Kong which involves two different workout groups and followed with some abs. Sorry kids no jumps today.

Deadlift  185X10   185X10    185X10    185X10
Pull-ups      12            10              8               6
Clean      135X8     135X6      155X4       155X4
Pushups       25           25             25             25

I didn't do this workout for time or anything I just did it continuously to make sure I got the work in. The deadlifts were probably the easiest thing I did and following them with pull-ups and cleans proved to be very challenging. By the time you got to the push-ups you were gassed and it was almost like the deadlifts were a breather for the first two rounds, but they proved to be punishing.  As a matter of fact my back and shoulders were still sore Friday that I had to run instead but we will get to that later.

Drenched in sweat and looking like a sweat shop worker (add about 120lbs) I headed upstairs to hit my next workout.

Sprint 10mph       1:10   1:05    1:00    :55
Pushups                 25      25        25      25
Wood Choppers    15      12        10       8
Jump Rope           :20     :20       :15     :15

All and all this workout was challenging but not as hard because it was only a cardio burn. What was the most challenging was the jump rope. Let's just say I forgot how hard it was to jump rope for sustained periods of time. Going into the workout I had grand ideas of doing a minute on the rope.

Since this is getting a little long winded I will wrap up by telling you I took my first spin class ever on Thursday for a desire to get a different type of fitness. Let me tell you that hurts more than running for sure. I am not the most experienced rider and didn't know what the hell was going on. Then on Friday I was still really sore from Kingy Kong and decided to just go run for an hour. When I got out and running I felt good about five minutes into it and just decided to try and rip it. 6.4 miles in 51:00, hardly something to write home about but I will take it given my lack of running lately.

Stay fit and refuse to give up - Kingy

Wednesday, October 26, 2011

New BANNER

Mad cool new banner has motivated me to black out tomorrow morning and what that means to me is get up early as hell and run on a trail in the dark. I will let you know how it goes.

Well the run was a failure it was cold, rainy, and muddy. I ran about 2.5 miles and will probably get sick.

Bout dat Grind

Sorry bro’s I have been out of touch lately due to homework, like always I have still been getting some workouts in. This past weekend I woke up and ran somewhere between 7-10 miles, not really sure because my goal was to just run for an hour and fifteen minutes to test my cardio. So I ended up just running on the North Shore Trail and through the City of Pittsburgh. It was a little cold but that is my favorite temperature for running and the views weren’t bad.


My most recent workout was a cross-fit that I just made up on my own:

Squat Cleans
 95 X 8
 115 X 8
 135 X 6
 155 X 4
Pull-ups
                 10
                   8
                   6
                   4
Thrusters
 95 X 8
 95 X 8
 115 X 6
 115 X 6
Burpees
                 12
                 10
                   8
                   6
Box Jumps
28 inches
 36 inches
 36 inches
 28 inches
Reps
                 10
                 10
                 10
                 10
Side to Sides
24 inches
 25 inches
 26 inches
 27 inches
Reps
                 10
                 20
                 20
                 10
Sprint 9.5 Mph
1:45
1:30
1:15
1:00
Burpees
                 12
                 10
                   8
                   6
Barbell Rows
 185 X 12
 185 X 10
 185 X 8
 185 X 6


Superset: Squat Clean / Pullups
Superset: Thrusters / Burpees
Superset: Sprint/Burpees/Row
Jumps done seperately prior to sprints.
The workout was pretty intense and l was drenched upon completion, and like always I needed a break during the burpees.  The superset of squat cleans and pull-ups was also surprisingly exhausting requiring a few rests.
On a side note I tore the ass on a pair of pants which means I am putting on some bad weight. My bad weight typically goes to my ass and I end up looking like Ken Griffey. So now it is time to seriously clean up the diet, up the cardio, and quit the beer. I am on day 3 of no beer so this will be quite a struggle.
Stay fit and never give up - Frank

Friday, October 21, 2011

On the Road Again

So this week I was in Galveston, Texas for a conference. The weather was beautiful clear blue skies each day and a beach. The resort also had a pretty decent gym with cardio equipment some machines and most importantly enough free weights to do some real workouts.


So on the first day I got in a shoulders and chest workout. Chest: Incline Bench / Flat Bench/ Fly Press. Shoulders: Arnolds/ Side Delt Raise/ Front Delt Raise/ Shrugs.

On the second day I did one of my favorite things arms. Supersetting sets of bi's and tri's. Bi's : Iso's, 21's, Hammers, Curls. Tri's: Kickbacks, skull crushers, dips, close grip press.



After hitting the gym I ran along Seawall Blvd and the view was awesome. 


The only downside to the trip was that my eating was terribly out of control: Pizza, steaks, beer, and wine all made for a calorie packed trip. So this week I am hitting myself with a food intervention because I don't want to die early like my pops.

Thursday, October 13, 2011

Working out on the road

So I was presented with a terrible gym and only twenty pound dumb bells and some cardio equipment. (Usually enough weight for Dan Homich) I decided to hit the bike and get some shoulders and arms.

Bike 1.5 miles, 15 Thrusters, 21s, tris and arnolds. Repeat 4 times and I am cooked and drenched.

Obviously going so fast that its a blur.


Reward a steak salad and a beer. #didn'tpackprotein . But I still got it in.