Temporary Training Split

I cannot, for the life of me, imagine not doing any exercise at all. I understand that Body Rock is off of the table as it requires a ton of jumping around, etc. HIIT and Hills are off the table, too, since they are both rather hard on feet. Thankfully, my job doesn't require me to do a whole lot of running around, so it's not like work is going to get in the way of the healing my Plantar Fasciitis.

Considering that I can, more or less, stay off of my feet, I see no reason why I can't do some traditional strength training, provided that I avoid lower body training that involves being hard on my feet. While normally I would loath being relegated to the University gym, it is summer, which means that the gym is relatively empty, and I can get my workouts done efficiently.

Below you will find my new training split outlined and explained in detail. A couple of notes:

• I've chosen some of these exercises specifically because they keep me off my feet, not because I think they provide optimum results.
• I only do dumbbell exercises for my shoulders, otherwise they hurt.
• Normally, I wouldn't do either of the leg exercises I have in this split, but my choices are pretty limited while I heal the plantar fasciitis.
• Normally, I would not do nearly so much direct arm work, but as I can't really train legs, I need to do something to keep myself from going crazy.
• There are 6 days of training in this split. 3 days of traditional weight workouts, and 3 days of traditional weight lifting using Body Rock type training intervals. I have NO IDEA if using this type of interval training with weights is going to work for me at all - this split may see major revisions soon.
• At this point, I'm not sure how many days it will take me to complete the 6 days of training. To start, I think I might train 3 days in a row, take a day off, and repeat.

Day 1 - Horizontal Push/Pull

Super Set - 5 sets, 5 reps, 311 tempo, 90 seconds rest
A1. T-Bar Row
A2. Flat Dumb Bell Press

Super Set - 3 sets, 8 reps, 301 tempo, 60 seconds rest
B1. Cable Row
B2. Incline Dumb Bell Press

3 sets, 12 reps, 321 tempo, 60 seconds rest
C. Weighted Crunches - various types

Day 2 - Light Legs/Arms

Super Set - 3 sets, 10 reps, 301 tempo, 60 seconds rest
A1. Leg Extensions
A2. Lying Hamstring Curls

Superset - 5 sets, 5 reps, 311 tempo, 90 seconds rest
B1. Seated Dumbbell Curls
B2. Dips

Superset - 3 sets, 8 reps, 301 tempo, 60 seconds rest
C1. EZ-Bar Curls
C2. EZ-Bar Lying Tricep Extensions

Day 3 - Vertical Push/Pull

Super Set - 5 sets, 5 reps, 311 tempo, 90 seconds rest
A1. Parallel Grip Pull Ups
A2. Seated Dumbbell Presses

Super Set - 3 sets, 8 reps, 301 tempo, 60 seconds rest
B1. Pull Downs
B2. Seated Arnold Presses

3 sets, 12 reps, 321 tempo, 60 seconds rest
C. Weighted Crunches - various types

Day 4 - Horizontal Push/Pull

Super Set - 4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
A1. T-Bar Row
A2. Flat Dumb Bell Press

Super Set - 4 minutes, 4 rounds of 50:10 intervals, ?? reps, max effort
B1. Cable Row
B2. Incline Dumb Bell Press

4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
C. Side Crunch

Day 5 - Light Legs/Arms

Super Set - 4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
A1. Leg Extensions
A2. Lying Hamstring Curls

Superset - 4 minutes, 4 rounds of 50:10 intervals, ?? reps, max effort
B1. Seated Dumbbell Curls
B2. Dips

Superset - 4 minutes, 4 rounds of 50:10 intervals, ?? reps, max effort
C1. EZ-Bar Curls
C2. EZ-Bar Lying Tricep Extensions

Day 6 - Vertical Push/Pull
Super Set - 4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
A1. Parallel Grip Pull Ups
A2. Seated Dumbbell Presses

Super Set - 4 minutes, 4 rounds of 50:10 intervals, ?? reps, max effort
B1. Pull Downs
B2. Seated Arnold Presses

4 minutes, 6 rounds of 30:10 intervals, ?? reps, max effort
C. Crunches - various types

Plantar Fasciitis

Plantar Fasciitis is a condition where the flat band of tissue connecting your heel and toe (ligament) becomes irritated, torn, and inflamed. It is super painful and I have it in my left foot. In particular, the arch of my left foot hurts like, like I don't know what. Aside from tearing the ACL in my right knee, I've never dealt with something quite so painful.

To heal Plantar Fasciitis, you are suppose to stretch it, massage it, ice it, take some NSAIDs, and basically stay the hell off of it. In other words - no killer Body Rock workouts. This is would probably be enough to make me cry if I wasn't already crying in pain. To keep from re-injuring it, you need some shoes (all ugly BTW) with killer arch support and to continue to do stretches to keep it loose and supple.

Here is my plan to treat this stupid thing so that I can get back to Body Rock ASAP.

Stretching - I'm going to do calf stretches on the stairs 3 times a day. I'm going to use my Gym Boss for this (at least I can still use my favorite toy), setting it for 12 rounds of 30:30 intervals. I'll stretch my left calf for 30 seconds and then my right calf for 30 seconds and repeat.

At first I was dubious that calf stretches were going to help the bottom of my foot, but I've already done this once today and it makes my left foot scream in pain.

Icing - After I'm done stretching it out, I'll ice it for 20 minutes using a small frozen water bottle. This is to help bring down inflammation. It also hurts like hell. I also have a cold pack that I'm going to bring to work with me so that I can ice it throughout the day.

Massage - After perusing the Internet for a few hours I've decided that self massage can greatly speed up the healing process. While holding back my toes, I'll rub from the ball of my foot toward my heal. This will help loosen it up and increase blood flow. This is also hella painful, but the more you can take, the better it is and the faster it will heal. I'm thinking 2 times a day for 20 minutes is a good start - once in the morning and once at night.

NSAIDs - I'm going to start taking Aleve 2 times a day to help with the pain and inflammation.

Shoes - New workout shoes are definitely on the menu since I'm holding my old pair at least partially responsible for this debacle. I'm still researching at this point, but my preliminary research says that New Balance makes some pretty great shoes with the kind of arch support and fit that I need. I'm also going to look into getting some sort of orthotic inserts for my regular shoes. I've looked at buying special orthopedic shoes, but they are all so unbelievably ugly, I can't bring myself to do it.

So, obviously, no workout today. Sucks.

300 Rep Fat Burner Workout

I only did half of the 600 Rep Fat Burner Workout and that was enough for me, thank you very much. The workout outline is below, and we were supposed to do it twice for a total of 600 reps. I did it once through at 20 reps each and then again at 10 reps. Even still, it took me 37 minutes and 29 seconds to complete. I feel like a big wimp too, since I probably spent about 1/3 of that time walking around the house panting and trying to catch my breath. This is definately one of those workouts that I'd like to do again in about 3 months to see what kind of improvement I can make.

30 reps Jump Lunge Kick
30 reps Side Burpee Knee Tuck
30 reps Supergirl Squat
30 reps Diving Knee Tuck
30 reps Jump Jack Tuck
30 reps 3D Push Ups
30 reps One Leg Jump up
30 reps Plank Lift Off
30 reps Sumo Twist Crunch
30 reps Ab Choppers

Game On! 300 Squat Challenge

The Game On! 300 Squat Chellenge is perfect for me since I don't have my Gym Boss. I'm not even going to bother timing them. I'm just going to do them until my legs burn like hell and then take a break and repeat.

Oh, I'm also planning on doing "The Nice GrASS Workout" today.

HIIT Me Again

Without my Gym Boss interval timer, I'm lost. This seriously sucks. Since I can't do a Body Rock workout, I'm stuck going to the gym. I never thought I'd see the day when going to the gym placed a distant second to working out at home. Weird.

I've decided to do some HIIT. At least this way I'll get some decent EPOC.

Here is the protocol I have planned for today. It's only slightly different from the previous protocol.

TIME @ RESISTANCE

WARM UP - 5 minutes

60 sec @ 20

120 sec @ 25

120 sec @ 30



INTERVALS - 18 ROUNDS - 18 minutes

20 sec:40 sec @ 30



COOL DOWN - 12 minutes

180 sec @ 25

240 sec @ 20

300 sec @ 15

Right There Workout & My New Sandbag

I've been waiting for my new sandbag, which I got from Rouge Fitness, to come in the mail so that I could do the Right There Workout.

And yes. That is a 10 lb bag of rice you see in there.

Here's the breakdown for today's 20 minute workout. (I know, long, huh?) The workout comes in 2 parts, each of which will be repeated 2 times.

Part 1 - 4 minutes, complete the following exercise combination as many times as possible:

1) 10 Jump Squats
2) 1 Side Step Push Up
3) 2 Diagonal Knee Tucks
4) 1 Side Step Push up

Part 2 - 6 minutes, 9 rounds of 30:10 intervals (changed these to 35:5 intervals for the second set), repeat the following 3 times:

1) Lunge Pulse & Side Kick - left
2) Lunge Pulse & Side Kick - right
3) Diagonal Dead Lift with Sandbag


As I mentioned in an earlier post, I am sans my Gym Boss, so I used an on-line interval timer.

Here are my scores for today.
Set 1
Part 1 - 9 reps
Part 2 - 30:10 intervals
   Round 1 - 7, 8, 14
   Round 2 - 8, 9, 15
   Round 3 - 8, 9, 16

Set 2
Part 1 - 8 reps
Part 2 - 35:5 intervals
   Round 1 - 10, 10, 19
   Round 2 - 9, 9, 18
   Round 3 - 8, 9, 18

Bedside Table Makeover

I don't have a picture of this table before it was painted for the first time, but it was a dark wood with a geometric boarder on the top. It was a hand-me-down from my old roommate when I lived on A Street. I was unhappy with my original paint job. From afar it doesn't look so bad.

But when you get up close? UGLY! Mostly because I'd layered primer and multiple coats of paint on it and it STILL had stains from the wood showing through! Here is a close up of the staining that I'm talking about. I've only attempted to paint wood furniture twice and this was once of those attempts. I'm hoping that this revamp will go better than previously.

Like the trooper I am, I sanded it down to prep it for a re-painting. Have I mentioned how much I hate prep work? Here it is sanded down.

Several cans of white spray paint, days, and coats of polyacrylic later, volia! It's going to go in the guest bedroom, you know, when that gets painted (roll laugh track).

Hills, Hills, & More Hills

I left my Gym Boss at Matt's house. I'm beyond irritated that I don't have it. There are many workouts I want to do this week that require it. I went to the gym and did Hells instead.

45 minutes, 3.5 mph.

1 min 1% incline
4 min 3% incline
1 min 1% incline
4 min 4% incline
1 min 1% incline
4 min 5% incline
1 min 1% incline
4 min 6% incline
1 min 1% incline
4 min 7% incline
1 min 1% incline
4 min 8% incline
1 min 1% incline
4 min 9% incline
1 min 1% incline
4 min 10% incline
5 min 2% incline

On the up side, these were much easier than they were last week. Afterward, I decided to see if I can do pull ups again. I did 4 with a parallel grip. I rock.

Hot Body Workout

The Hot Body Workout is on today's menu. The only major change is the last exercise. I don't have anywhere in the house to do Hanging Leg Raises. Instead, I'm going to do Super Girls since they are an incredible core exercise. Here is the workout breakdown.

15 minutes, 15 rounds of 50:10 intervals, repeat the following 3 times:

1) Side Lunge Jump
2) Reptile Push Up
3) V-Crunch
4) Prisoner Squat
5) Super Girl

Here are my scores for today. My Reptile Push Ups suck, but considering I couldn't even do more than 1 2 months ago, I'll take it.

Round 1 - 38, 20, 23, 40, 17
Round 2 - 40, 14, 18, 40, 17
Round 3 - 34, 14, 16, 35, 16

Hot Attack Workout

Today I'm doing the Hot Attack Workout - I'm even going to tackle my fear of the Jump Lunge! I've been worried that my ankle won't hold up to it, but I've been worried about that with other exercises and I've done OK, so we'll see if I can actually do the dreaded Jump Lunge!

This workout comes in 4 parts and it looks B.R.U.T.A.L!

Part 1 - 4 minutes, 4 rounds of 50:10 intervals, repeat the following 2 times:

1) Crab Toe Touch
2) Dive Bombers

Part 2 - 2 minutes, 6 Rounds of 10:10 intervals, NO REST!, repeat the following 6 times:

1) Jump Lunge
2) Mountain Climbers

Part 3- 4 minutes, 4 rounds of 50:10 intervals, repeat the following 2 times:

1) One Leg Hot Attack (Pistol Squat & One Leg Pike Press Combo, alternating legs)
2) Thigh Shrinker (Sumo Knee Up Right Knee Up Left & Jump Squat Combo)

Part 4 - Repeat Part 2

Don't be surprised if you don't hear back from me - it means I died doing this workout!

Update: OK. I didn't die, but by the 3rd round of burnouts, I couldn't do more than 2 Jump Lunges per 10 second interval and no more than 12 Mountain Climbers! OUCH! I couldn't even really keep track of those to be honest. Maybe if I had someone here to count for me - but I'm kind of glad I didn't considering how pathetic I am, lol. Here are my scores for Parts 1 and 3.

Part 1
Round 1 - 30, 9
Round 2 - 27, 6

Part 3
Round 1 - 6, 8
Round 2 - 5, 8