Circuit Training

I recently began hitting the circuits hard after my workouts and I'm loving it! There are a bunch of different ways to work a circuit, but I've fallen to setting a time limit for myself and doing quick sets of 10 of 8-10 exercises for that time. Here's a sample of the last workout:

- Step up w/reverse lunge (Scroll down about halfway for the video/explanation)
- Back Extension (On Roman Chair w/25lbs.)
- Dips
- Squat (135lbs.)
- Floor Wipers
- Pullovers w/triceps extension (55lbs.)
- Deadlift w/shrug (90lbs.)
- 1 arm kettlebell swings (35lbs.)
- Push Up

We just repeated the whole thing as many times as possible in 30 minutes. I'm limited a bit in the number of exercises we can do because of space and ceiling issues (the basement has 8 foot ceilings!), but I think we do a good job of hitting most major muscle groups and getting a good sweat while we do it.

Here's the set up I currently have to mix up the routine...
- Bench Press
- Stand-alone adjustable bench (incline, flat, decline)
- Roman Chair
- Dip Stand
- Pull Up Bar
- EZ Curl Bar
- Squat Rack
- 5-50lbs. dumbbells in pairs/increments of 5lbs.
- 1-35 lbs. kettlebell
- 6 and 8 lbs. medicine balls
- Swiss Ball

We'll keep mixing up the circuit exercises, but I think I'm going to make this a staple in my routine. I'm thinking once Ultimate season slows down it's going to be 2 leg days, 1 upper body day, and a circuit day where I either do a 30 minute or 2-20 minute circuits. Last time I got into working out I sort of fell off after 6 months and I don't intend to do it this time...

A Free Saturday

I finally had a Saturday free from Ultimate, so I went down to the National Mall to snap some shots of my roomie and his significant other. I'm not going to post their shots here, but I'll just toss in some of the better shots I got from the walk.

Oh, and the weather was crappy... We should've waited until today, but maybe now I'll have time to work on my capstone paper if I can get motivated...

The first two are from the Botanical Gardens, the light is the blossums by our house, and the last is a set of flowers out in our front yard.

And, the word is my sis got back to blogging. Good work!

Nutbuster and Muck Highlight

As promised...



Go to YouTube and watch in high quality...

Enjoy!

This thing needs an update: Muck of the Irish 2009

It's been a while. It turns out I'm pretty bad at this blogging thing, but I'd say the sis is worse... My sister hasn't churned out anything since Obama was sworn in, so at least I'm beating her there. Who knows, this could be motivation for both of us.

As it turns out I've passed on 3 tournament write-ups since we played in Richmond a month or so ago. Surprise, surprise, this is Ultimate news again, but at least it's some news. Just so you know, we did play a "tourney" at the beginning of March, but we had 7 guys and faded out after the 2nd game of the day so I'll just give you a quick recap here:

Muck of the Irish
- 7 guys showed during Spring Break, we had 8 when Coach D jumped in.
- We cruised on offense against SUNY-Buffalo and took advantage of their mistakes (make no mistake, we did not play defense) to win 13-5
- We played a tight game against local club team, WireTap, in our second game. We had more offensive brilliance, but our d was equally offensive...We brought them to double game point but couldn't get the turnover we needed. 11-10 Tap
- Kyle's hand got stepped on, John cramped up, I cramped up, and then Jared had somewhere to be... It was a good time to forfeit the day and get some margaritas.

We've been doing both better and worse since then, but this is Catholic Ultimate so that's to be expected. I'll get around to a IUP Nutbuster and a Shippensburg Steakfest write-up when I get to feeling guilty again. Oh, and I'll post a highlight vid from the Muck and Nutbuster soon too.