Justin Owings - Workout Blog http://www.justinowings.com/b/workout.php en-US http://blogs.law.harvard.edu/tech/rss 60 Pull ups/Ring Push ups, Ipso Lateral Dead Lifts, Thrusters 7/11/10 http://www.justinowings.com/b/workout.php/pull-ups-ring-push-ups-ipso-lateral-dead-10 Sun, 11 Jul 2010 16:13:20 +0000 Justin weight lifting 484@http://www.justinowings.com/b/ <p>Sunday workout:</p> <p>- 5x5 Ring push-ups, superset with<br /> - 5x10 Pull-ups (kipping)</p> <p>- 4x4 70lb kettlebell ipso lateral dead lifts (so 4 per side); last set I did 4x 53/70 lb. kettlebell (heavy on the side where the foot was on the ground)&#8230; only managed 3 on my left leg</p> <p>- 4x4 2x53 lb. kettlebell thrusters</p> <p>Ended with a .4 mile run to &#8220;cool down&#8221;</p> <div class="sharethis"> <script type="text/javascript" language="javascript"> SHARETHIS.addEntry( { title : 'Pull ups/Ring Push ups, Ipso Lateral Dead Lifts, Thrusters 7/11/10', url : 'http://www.justinowings.com/b/workout.php/pull-ups-ring-push-ups-ipso-lateral-dead-10'}, { button: true } ) ; </script></div> Sunday workout:

- 5x5 Ring push-ups, superset with
- 5x10 Pull-ups (kipping)

- 4x4 70lb kettlebell ipso lateral dead lifts (so 4 per side); last set I did 4x 53/70 lb. kettlebell (heavy on the side where the foot was on the ground)… only managed 3 on my left leg

- 4x4 2x53 lb. kettlebell thrusters

Ended with a .4 mile run to “cool down”

]]> http://www.justinowings.com/b/workout.php/pull-ups-ring-push-ups-ipso-lateral-dead-10#comments Bench, Lunges, Squats and Pullups/Thrusters http://www.justinowings.com/b/workout.php/bench-lunges-squats-and-pullups-thruster Thu, 08 Jul 2010 19:02:18 +0000 Justin weight lifting 483@http://www.justinowings.com/b/ <p>Completed my first workout in awhile, second in the office gym here. Lunchtime workouts are a bit tough for me as I feel somewhat distracted/rushed. That said, the gym here is decent for an office gym &#8211; it&#8217;s got a squat/bench rack that you can use to spot yourself &#8211; downside being that it&#8217;s limited motion (only up and down) so you can&#8217;t stabilize as much. Also has a pull-up bar spot (one of those huge cable cross machines with the pull-up bar in the middle &#8211; which I like better than the standalone assisted pull or VKR stations). Plus two sections of dumbbells.</p> <p>Here was my workout:</p> <p>- Bench press: 135 lbs 4x10, 145 x 3, 155 x 3, superset the first four sets with<br /> - Lunges: 2x35 lbs, 4x10</p> <p>- Squats @ 185 lbs 4x4</p> <p>- 10x kipping pull-ups, 2 sets, superset with<br /> - 10x 2x20 lbs Thrusters</p> <p>Felt pretty beat at this point, which is why I stopped here. Not trying to push to exhaustion &#8211; just near it. Also working towards implementing a more Martin Berkhan-style <a href="http://leangains.blogspot.com/2010/04/leangains-guide.html">Intermittent Fasting regiment</a>.</p> <div class="sharethis"> <script type="text/javascript" language="javascript"> SHARETHIS.addEntry( { title : 'Bench, Lunges, Squats and Pullups/Thrusters', url : 'http://www.justinowings.com/b/workout.php/bench-lunges-squats-and-pullups-thruster'}, { button: true } ) ; </script></div> Completed my first workout in awhile, second in the office gym here. Lunchtime workouts are a bit tough for me as I feel somewhat distracted/rushed. That said, the gym here is decent for an office gym – it’s got a squat/bench rack that you can use to spot yourself – downside being that it’s limited motion (only up and down) so you can’t stabilize as much. Also has a pull-up bar spot (one of those huge cable cross machines with the pull-up bar in the middle – which I like better than the standalone assisted pull or VKR stations). Plus two sections of dumbbells.

Here was my workout:

- Bench press: 135 lbs 4x10, 145 x 3, 155 x 3, superset the first four sets with
- Lunges: 2x35 lbs, 4x10

- Squats @ 185 lbs 4x4

- 10x kipping pull-ups, 2 sets, superset with
- 10x 2x20 lbs Thrusters

Felt pretty beat at this point, which is why I stopped here. Not trying to push to exhaustion – just near it. Also working towards implementing a more Martin Berkhan-style Intermittent Fasting regiment.

]]> http://www.justinowings.com/b/workout.php/bench-lunges-squats-and-pullups-thruster#comments Jogger Run, Partially Barefoot 4/14/10 http://www.justinowings.com/b/workout.php/jogger-run-partially-barefoot-4-14-10 Thu, 15 Apr 2010 00:26:36 +0000 Justin workout cardio 481@http://www.justinowings.com/b/ <p>I&#8217;ve had a couple workouts that have gone unrecorded of late, but generally, it&#8217;s been tough going carving out time to pump iron, play, or exercise, generally. </p> <p>Tonight, however, I just made it happen. Took Avi and went on a neighborhood run. I find I&#8217;m <em>really</em> slow running with the jogger, but whatever &#8211; probably a good thing.</p> <p>Here&#8217;s how it went down:</p> <p>- First 1.1 miles ran in the <a href="http://birthdayshoes.com/vibram-five-fingers/moc/">Five Fingers Moc</a><br /> - The rest &#8211; .88 miles apparently &#8211; ran barefoot<br /> - Total distance: 1.98 miles in 22:39 (SLOW)</p> <p>All in all went pretty good. My form is just really bad when shod &#8211; even in the uber-minimalist Moc, which you aren&#8217;t even supposed to wear outside! I started noticing a bit of knee-agitation which is what drove me to run barefoot at 1.1 miles. It went away thereafter.</p> <p>That said, I can tell the pads of my feet still need a bit more practice with the barefoot run!</p> <p>But it&#8217;s exciting to have run almost a mile barefoot. Never done that before! And it&#8217;s about time!</p> <div class="sharethis"> <script type="text/javascript" language="javascript"> SHARETHIS.addEntry( { title : 'Jogger Run, Partially Barefoot 4/14/10', url : 'http://www.justinowings.com/b/workout.php/jogger-run-partially-barefoot-4-14-10'}, { button: true } ) ; </script></div> I’ve had a couple workouts that have gone unrecorded of late, but generally, it’s been tough going carving out time to pump iron, play, or exercise, generally.

Tonight, however, I just made it happen. Took Avi and went on a neighborhood run. I find I’m really slow running with the jogger, but whatever – probably a good thing.

Here’s how it went down:

- First 1.1 miles ran in the Five Fingers Moc
- The rest – .88 miles apparently – ran barefoot
- Total distance: 1.98 miles in 22:39 (SLOW)

All in all went pretty good. My form is just really bad when shod – even in the uber-minimalist Moc, which you aren’t even supposed to wear outside! I started noticing a bit of knee-agitation which is what drove me to run barefoot at 1.1 miles. It went away thereafter.

That said, I can tell the pads of my feet still need a bit more practice with the barefoot run!

But it’s exciting to have run almost a mile barefoot. Never done that before! And it’s about time!

]]> http://www.justinowings.com/b/workout.php/jogger-run-partially-barefoot-4-14-10#comments Inaugural Run in the Bob Revolution 1/31/09 http://www.justinowings.com/b/workout.php/inaugural-run-in-the-bob-revolution-1-31-09 Sun, 31 Jan 2010 17:37:14 +0000 Justin workout cardio 479@http://www.justinowings.com/b/ <p>Finally got the chance to take Avi out on a run in the Bob Revolution (she hadn&#8217;t really been big enough previously). Only ran a mile as it&#8217;s sunny but still cold (37F) outside. Avi was in her full body panda suit (Think: Maggie in her huge snow outfit on the Simpsons) so she kept warm and promptly fell asleep.</p> <p>Didn&#8217;t time it. </p> <p>Also took my new VFF Flows for a spin. Feet feel toasty.</p> <div class="sharethis"> <script type="text/javascript" language="javascript"> SHARETHIS.addEntry( { title : 'Inaugural Run in the Bob Revolution 1/31/09', url : 'http://www.justinowings.com/b/workout.php/inaugural-run-in-the-bob-revolution-1-31-09'}, { button: true } ) ; </script></div> Finally got the chance to take Avi out on a run in the Bob Revolution (she hadn’t really been big enough previously). Only ran a mile as it’s sunny but still cold (37F) outside. Avi was in her full body panda suit (Think: Maggie in her huge snow outfit on the Simpsons) so she kept warm and promptly fell asleep.

Didn’t time it.

Also took my new VFF Flows for a spin. Feet feel toasty.

]]> http://www.justinowings.com/b/workout.php/inaugural-run-in-the-bob-revolution-1-31-09#comments 5x5 Dips/Swings, 2x5 Pullups/FSquats 1/13/09 http://www.justinowings.com/b/workout.php/5x5-dips-swings-2x5-pullups-fsquats-1-13-09 Wed, 13 Jan 2010 22:05:59 +0000 Justin workout 475@http://www.justinowings.com/b/ <p>5x5 Ring Dips, superset with<br /> 5x6 2x53 lb. kettlebell swings</p> <p>Then,</p> <p>2x5 kipping pull-ups w/30 lb. weighted vest<br /> 2x5 2x53 lb. kettlebell front squats w/30 lb. weighted vest</p> <p>Short on time and breath, I stopped there.</p> <div class="sharethis"> <script type="text/javascript" language="javascript"> SHARETHIS.addEntry( { title : '5x5 Dips/Swings, 2x5 Pullups/FSquats 1/13/09', url : 'http://www.justinowings.com/b/workout.php/5x5-dips-swings-2x5-pullups-fsquats-1-13-09'}, { button: true } ) ; </script></div> 5x5 Ring Dips, superset with
5x6 2x53 lb. kettlebell swings

Then,

2x5 kipping pull-ups w/30 lb. weighted vest
2x5 2x53 lb. kettlebell front squats w/30 lb. weighted vest

Short on time and breath, I stopped there.

]]> http://www.justinowings.com/b/workout.php/5x5-dips-swings-2x5-pullups-fsquats-1-13-09#comments Slow burn 1/12/09 http://www.justinowings.com/b/workout.php/slow-burn-1-12-09 Tue, 12 Jan 2010 21:34:54 +0000 Justin workout 474@http://www.justinowings.com/b/ <p>44 Hours fasted decided to do a slowburn work out (one set, 5 reps goal, very slowly executed):</p> <p>5 super slow squats with 50 lb. weighted vest<br /> 5/side super slow lunges w/50 lb. vest<br /> 4.5 super slow pull-ups<br /> 5/side super slow 35 lb. kb rows<br /> 5 super slow ring push-ups<br /> 5/side super slow 18 lb. kb military presses</p> <p>Finished with a couple of holds &#8211; hanging from the pull-up bar w/back to ground/knees tucked &#8211; held above rings with knees to chest.</p> <p>Making a meatza for dinner.</p> <div class="sharethis"> <script type="text/javascript" language="javascript"> SHARETHIS.addEntry( { title : 'Slow burn 1/12/09', url : 'http://www.justinowings.com/b/workout.php/slow-burn-1-12-09'}, { button: true } ) ; </script></div> 44 Hours fasted decided to do a slowburn work out (one set, 5 reps goal, very slowly executed):

5 super slow squats with 50 lb. weighted vest
5/side super slow lunges w/50 lb. vest
4.5 super slow pull-ups
5/side super slow 35 lb. kb rows
5 super slow ring push-ups
5/side super slow 18 lb. kb military presses

Finished with a couple of holds – hanging from the pull-up bar w/back to ground/knees tucked – held above rings with knees to chest.

Making a meatza for dinner.

]]> http://www.justinowings.com/b/workout.php/slow-burn-1-12-09#comments Random snow day 1/7/10 http://www.justinowings.com/b/workout.php/random-snow-day-1-7-10 Thu, 07 Jan 2010 22:24:26 +0000 Justin workout 472@http://www.justinowings.com/b/ <p>Just doing stuff as I think of it &#8230; I need to go over some old workouts so I can come up with some routines. </p> <p>5 ring dips<br /> 7 chin-ups<br /> 5/side lunges<br /> 10 air squats <br /> 10/side 53 lb. kettlebell cleans<br /> 5/side 70 lb. ipsilateral kettlebell dead lifts<br /> 10 count ring pike hang<br /> 10 count ring frog stand (?)<br /> 10/side 70 lb. kb high-pulls<br /> 3/side 70 lb. kb snatches<br /> 10 count pull-up bar hang (legs tucked to chest/back parallel to ground)<br /> 10 count rings with legs straight forward (body makes L-shape)<br /> 2x5 2x53 lb. kettlebell thrusters<br /> 10 ATB Figure-8s/flip @ 53 lb. kb<br /> 5/side push-ups to 53 lb. kb renegade row</p> <div class="sharethis"> <script type="text/javascript" language="javascript"> SHARETHIS.addEntry( { title : 'Random snow day 1/7/10', url : 'http://www.justinowings.com/b/workout.php/random-snow-day-1-7-10'}, { button: true } ) ; </script></div> Just doing stuff as I think of it … I need to go over some old workouts so I can come up with some routines.

5 ring dips
7 chin-ups
5/side lunges
10 air squats
10/side 53 lb. kettlebell cleans
5/side 70 lb. ipsilateral kettlebell dead lifts
10 count ring pike hang
10 count ring frog stand (?)
10/side 70 lb. kb high-pulls
3/side 70 lb. kb snatches
10 count pull-up bar hang (legs tucked to chest/back parallel to ground)
10 count rings with legs straight forward (body makes L-shape)
2x5 2x53 lb. kettlebell thrusters
10 ATB Figure-8s/flip @ 53 lb. kb
5/side push-ups to 53 lb. kb renegade row

]]> http://www.justinowings.com/b/workout.php/random-snow-day-1-7-10#comments Fifty 1/6/10 http://www.justinowings.com/b/workout.php/50-1-6-10 Thu, 07 Jan 2010 00:08:49 +0000 Justin workout 471@http://www.justinowings.com/b/ <p>First workout of 2010 was pretty simple, but for whatever reason*, it wiped me out.</p> <p>10x10 kipping pull-ups, superset with<br /> 10x10 ring push-ups</p> <p>Then, 5x10 50 lb. weighted vest squats.</p> <p>* I think it may be that I fasted for 46 hours from Sunday night to Tuesday dinner. Then a small fast from 10pm Tuesday to 3:30pm today.</p> <div class="sharethis"> <script type="text/javascript" language="javascript"> SHARETHIS.addEntry( { title : 'Fifty 1/6/10', url : 'http://www.justinowings.com/b/workout.php/50-1-6-10'}, { button: true } ) ; </script></div> First workout of 2010 was pretty simple, but for whatever reason*, it wiped me out.

10x10 kipping pull-ups, superset with
10x10 ring push-ups

Then, 5x10 50 lb. weighted vest squats.

* I think it may be that I fasted for 46 hours from Sunday night to Tuesday dinner. Then a small fast from 10pm Tuesday to 3:30pm today.

]]> http://www.justinowings.com/b/workout.php/50-1-6-10#comments Dips, Swings, Run 12/30/09 http://www.justinowings.com/b/workout.php/dips-swings-run-12-30-09 Wed, 30 Dec 2009 22:02:15 +0000 Justin workout 469@http://www.justinowings.com/b/ <p>2x6 ring dips<br /> 1x5 ring dips<br /> 1x3.5 ring dips<br /> 1x2.5 + 1 negative ring dips</p> <p>10 minutes, 10 70 lb. kettlebell swings/minute</p> <p>Ran a mile in a bit under 12 minutes. Slow and easy.</p> 2x6 ring dips
1x5 ring dips
1x3.5 ring dips
1x2.5 + 1 negative ring dips

10 minutes, 10 70 lb. kettlebell swings/minute

Ran a mile in a bit under 12 minutes. Slow and easy.

]]> http://www.justinowings.com/b/workout.php/dips-swings-run-12-30-09#comments PUx3 + Swings 12/29/09 http://www.justinowings.com/b/workout.php/pux3-swings-12-29-09 Tue, 29 Dec 2009 22:22:55 +0000 Justin workout 468@http://www.justinowings.com/b/ <p>10 kipping pull-ups<br /> 10 ring push-ups<br /> 10 35 lb. kettlebell press-(ups) &#8211; just military presses (PUx3)<br /> 10 53 lb. kettlebell swings</p> <p>Three sets.</p> <p>18 lb. kettlebell drills:</p> <p>1 min of ATB uppercut flips<br /> 1 min of alternating arm swing w/flip<br /> 1 min of swing/flip/catch/push/swing<br /> 1 min ATB<br /> Repeat 1x</p> <div class="sharethis"> <script type="text/javascript" language="javascript"> SHARETHIS.addEntry( { title : 'PUx3 + Swings 12/29/09', url : 'http://www.justinowings.com/b/workout.php/pux3-swings-12-29-09'}, { button: true } ) ; </script></div> 10 kipping pull-ups
10 ring push-ups
10 35 lb. kettlebell press-(ups) – just military presses (PUx3)
10 53 lb. kettlebell swings

Three sets.

18 lb. kettlebell drills:

1 min of ATB uppercut flips
1 min of alternating arm swing w/flip
1 min of swing/flip/catch/push/swing
1 min ATB
Repeat 1x

]]> http://www.justinowings.com/b/workout.php/pux3-swings-12-29-09#comments