Categories
Fitness Workout

Workout Log – Heavy Lower Body Workout

I am trying out adding in some heavy lifting days intermingled with the whole body bodyweight exercise days. I am getting these workouts from Eric Cressey’s book “Maximum Strength” [Amazon, Fishpond].

I am also trying out logging the workouts using the JEFIT(web) Android (app). So far it seems pretty awesome. Almost every exercise you want is preloaded. Very quick and easy to create routines, workouts in that routine (add exercises, customise reps/weights/rest). Also very speedy entering in the logs as you go, with integrated rest timer between sets, and supersetting available (haven’t tried that yet).

Exercise Name Weight (kg) x Reps [sets,]
 Barbell Squat To A Bench 90.0×4, 100.0×4, 110.0×4, 110.0×4, 110.0×2
 Barbell Deadlift 70.0×2, 70.0×2, 70.0×2, 80.0×2, 80.0×2, 80.0×2, 80.0×2, 80.0×2
 Dumbbell Walking Lunges 25.0×8, 20.0×8, 20.0×8, 20.0×8
 Reverse Crunch 12, 12, 12
 Prone bridge 30sec, 30sec, 45 sec

Pretty good workout, feeling the legs a bit right now!

Categories
Ago Ame

Ago Ame Episode 1: 9 Oct 2012

I’m going to use Spotify to track the playlists from my radio show, it’s quick and easy compared to entering it all here, and this way hopefully some more cash will distributed to some more musicians, and I can spread the word a bit wider about some of these artists. This isn’t really episode 1, I’ve been doing the show for over a year, but it’s the first playlist on Spotify, so…hey changing the date of the world has been done a few times, I think it’s okay for me to do this ;-P.

Ago Ame on 2MBS (http://www.finemusicfm.com/) Listen every other Monday night at midnight (tuesday morning) for african music from everyhwere. Also check spotify for the playlists from the show.

Categories
Fitness Workout

Workout Log (Spartan 350 odd…)

Today’s workout continues the high-intensity circuit workouts. I tried to keep to 1:30 to 2 minutes rest. The workout was broken into 5 circuits of 6 exercises each and went as follows. See my previous workout post for more details: http://www.ahsquared.com/2012/10/05/workout-log-spartan-300-style/.

Continue reading “Workout Log (Spartan 350 odd…)”
Categories
Fitness Workout

Workout Log (Spartan 300 style)

This is the first of my posts resurrecting the workout log. I now have more motivation as I have signed up for a Tough Mudder event that will take place in Fed 2013. Our team name is “99 Problems But Mud Ain’t One” (nice one Doug).

Today’s workout was aimed at “taking it up a notch” in intensity. So this is the sort of workout I have been doing, but this time I made sure it added up to a Spartan 300 type workout and I watched the rest times a bit more closely (although I don’t carry a watch or my phone when I workout, but today there were some people doint cross fit style stuff with a trainer, so I used them for timing). Anyway I tried to keep to 1:30 to 2 minutes rest. The workout was broken into 5 circuits of 6 exercises each and went as follows.

Continue reading “Workout Log (Spartan 300 style)”
Categories
Ago Ame Podcast

Ago Ame #8

I plan to document my radio show on 2MBS here from now on (at least until we build a site for the Contemporary Music Collective). I’ll be putting a tracklisting and an mp3 of the show. Last night was the eighth installment of the show and I tried something a bit different. I chose 7 artists and played 2 tracks from each back to back. I think this lets you get into the flow of the style a bit more, rather than jumping around so much. I don’t know yet if I’ll do that every time, but it seemed to work quite well. Let me know what you think about this.


Ago Ame #8 – 17.01.2011:

[audioplayer file=”http://www.ahsquared.com/wp/wp-content/uploads/Ago-Ame-17.01.2011-Show-8.mp3″ titles=”Ago Ame #8″ artists=”Various Artists]


Artist Album Track Length
Soweto String Quartet Zebra Crossing Mbayi Mbayi 02’39
Soweto String Quartet Zebra Crossing Shut up and Listen 02’31
Soweto Gospel Choir African Spirit Africa 02’32
Soweto Gospel Choir African Spirit Izwi Lahlab’Inhlizoyo Yami 02’51
King Sunny Ade E Dide E dide e Mujo 04’14
King Sunny Ade E Dide Oshodi Oke 03’24
Tinariwen Imidiwan Enseqi Ehad Didagh 05’38
Tinariwen Imidiwan Assuf ag Assuf 04’51
Rachid Taha Diwan 2 Maydoum 05’58
Rachid Taha Diwan 2 Ghanni Li Shwaya 05’32
Fela Kuti Fela Fela Fela Ako 02’41
Fela Kuti Fela Fela Fela Eko 04’12
1 Giant Leap 1 Giant Leap Dunya Salam 02’53
1 Giant Leap 1 Giant Leap Bushes 06’34


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