Optimum Health

In short the only way to achieve Optimum Health is two fold.  One of course your diet and two cardiovascular conditioning.  Ideally, 3x/wk weights and run/walk and 6 days vigilance on eating clean.  Im not going to get into what is "clean eating" in this post.  We'll save that for another post.

I am almost at my target weight of 245 lbs.  I am currently 248 down from 293 in January.

I would like to examine running/walking, this is MY observation. ( 1-2.5 miles 3-4x/week) at aerobic capacity.  

Pros;

Cardiovascular output improvement = healthy heart

Lower BP

Organ shifting 

Increase blood flow = faster recovery

Makes a sedentary person stronger

Fat burn

Meditative

Increase stamina

Cons;

Bad for hips, knees and ankles

Makes a strength athlete very weak

I personally enjoy the meditative trance I get from running.  A balance is needed for any person who trains physically 4-5x/wk.  Hot and Cold- a sort of Yin and Yang.  Although they are thought of as opposing forces, I look at it as complementary forces.  Exertion (lifting or calethstenics, etc..) is hot while run/walk is cold, use the two to form the perfect balance in the physical realm.  

I will continue on in my new journey and strive for optimum health..

My current training schedule is as follows;

Mon.- run 1.5 miles walk 1 mile

Tues.- Snatches, pulls and back work.  Jump rope and row, 20 min.

Wed.- Run 1.5m walk 1m

Thurs.- Power cleans, press, rear squats and leg work.  Prowler, kb swings, row, 20 min

Fri.- Run 1.5m walk 1m

Sat.- Chest and arm work, walk 1.5 m

Sun.- row, jump rope, kb swing, 20 min.  OR active reast

Take a day off every 15 to 20 days.

Thanks for reading

Kill it,

Irish Celt   

   

    

New Chapter...

After much thought and vigilance I have decided to retire from Highland Games competition.  I will miss the camaraderie and of course the many friends and great people I have met along the way!!!  I will stay involved in the games on a judging/announcing capacity.
Now on to the next chapter.  I will spend this next year getting my body in top cardiovascular shape.  I will start posting workouts and weight loss progress.
As far as competition, well lets just say there is something in the horizon, but for now I am enjoying training for the sake of training!!
I want to thank ALL my friends and family for their undying support.  Of course my sponsor Biorhythm who followed me from the beginning with my Highland Games endeavor.  And most of all my Love Sharon for having the confidence in me, and giving me that support and push when things got really hard.  Thank you!

Kill it,
Irish Celt

Snatches, pulls, Ocean

11/26

Started phase 2 so nothing heavy, just braking back in.

Snatch 40kx3, 50x3, 60x3, 70x1x2, 80x1

Snatch pulls from blocks 90x3, 100x3, 110x3x3

Glute ham raise 3x7

Lat pulldowns 3x8

Bent row 50kx7, 70x7, 80x7x2

Conditioning

Jump rope 25/15sec rest/25 x 5 sets, superset with standing weighted abs 4x10

11/27

Walk/run on beach 1 mile, jump in ocean 54 degrees, air temp 64...

Kill It,

Irish Celt

Phase 2 off season

This week I start phase 2 of the off season.  Last week was a great back off week.  A back off week consist of still training the same amount of days but doing different exercises, supersetting, lighter weight and more conditioning.  I throw a back off week every 4th or 5th week of training depending on how I feel.  It allows the body and nerve system to recover and breaks up the monotony.

Phase 2 will be much of the same as the first 3 weeks, but with a little more weight added.

So don't let the Holidays deter you from your goals- get out and train.  Champions are not born they are created!

Kill it,

Irish Celt

11/16 Chest n arms

Clearly the easiest workout of the week.  No wonder everyone likes this workout..
Which way to the beach???????
All pounds today
BB Bench 145x8, 205x8, 225x8, 250x8, 275x8
Incline DB 60x8x3
Band standing flies 2x10
Lateral raise 25x8x2
2" barbell/ tricep rope extension superset 4x8
standing supinating DB curl/ pushdowns, superset 3x8
Kneeling weighted abs 80x10, 90x8x2
Condish
run 50yrd, walk 40- 4x

Go get it

Kill it,
Irish Celt

11/14 squats/ presses

Back to basics ALWAYS works!!!

Today did some light front squats and rears.  Started with a power clean to press.  I'll finish this 4th week saturday then take a back off week for the 5th which will be some crossfit workouts for the week.  One thing I have learned after 35+ years of lifting is to listen to your body!!  I finally have, and know when to back off.

1 power clean + press 50kx8, 50x8, 70x7, 80x7

Front squats 50kx5, 70x5, 90x5, 130x5

Rear squats narrow stance 50kx7, 90x7, 120x7, 150x7, 160x7   

one arm DB tricep extension 25x10x4

Pushdown 2x10

Conditioning

Rope whips 15sec on 10 off superset with

Standing wtd. abs x10- 5x

800# chain drag 4x25 steps

Keep at it, never give up

Kill it,

Irish Celt

11/12 Snatch and pulls

Stared 4th week of off season.  Feeling good, holding weight at 287.
Still breaking into full snatches- ouch....
Snatch- 40kx3x2, 50x3, 60x3, 70x2, 80x1x2- timing is way off from doing power snatches for the last 6 months..
Snatch pulls- 100kx3, 110x3, 120x3, 125x1x3
Glute ham 3x7
ring pull ups 2x8
Bent row- been loving these, havent done them in years. 50kx7, 70x7, 80x7, 90x6x2
rope pulls 24kx 3

jump rope 25x10sec rest x 25
Wtd. abs  80x8  

Both superset for 7 rounds

Kill it, 

Irish Celt