Well I survived…
I made it through my first Strongman Contest…barely.
The events started shortly after 6pm on Tuesday , and luckily it was a warm summer’s evening.
I loosened up at home first with some foam rolling, bodyweight exercises like squats and pushups, and some light stretches.
My wife and 15 month old daughter Matea as well as my sister and her family and my mother in-law and came along for support.
Feeling a little nervous when I arrived, I was glad to see a few guys from around town who I knew as regular gym goers who was to give this a shot.
First event was the Tire Flip. Man, this is the ULTIMATE WORKOUT! I can see why this lift has gotten so popular in the fitness industry. I am not quite sure how heavy this tire was but I am thinking around 300-400 hundred pounds?
I can see why this is such an intense exercise because it’s simulates a deadlift to lift the tire working almost every muscle in your body especially your lower body and your grip then to push the tire over it simulates a standing chest press. Plus it was probably the most INTENSE cardio workout I ever done! Man I don’t remember my heart rate ever being so high. I thought I was going to puke when I finished!
We had to flip the tire as many times as possible in 2 minutes. I got off to a great start and ended up tying for 1st place in this lift at 26 flips.
The 2nd lift was the Block Raise or in this case a car battery tied on to a stick which you had to raise off the ground for as long as you can. Not sure how heavy this was but after holding it up for almost a minute it starts to feel like a ton. I came 2nd place in this event with a time of 45 seconds.
The 3rd event was the Farmer’s Walk which involved holding two 110lb dumbbells and running a certain distance as fast as you can. Again I got off to a pretty good start until about half way I stepped into a big dip in the grass and almost dropped the weights. But I managed to hold on to the end to give me a 3rd or 4 place in this event.
Next up was the Log Press. Everyone was all pretty gassed by now but this lift dragged on a little too long as this was the only event which they didn’t time! Big mistake. Guys could take as long as they want to press the log and continue on.
The log was a sawed off telephone poll with screwed on handles that to everyone’s surprise made this lift A LOT more awkward than it looks. Unfortunately in the end only 2 guys were able to lift the log at all!
I wasn’t one of them as it wasn’t reallly the weight as it was the handles which normally should be inset into the handles so you can rotate the log and clean it to your shoulders. After 3 attempts I decided it wasn’t worth it to invite a serious injury.
By the last event we all felt like we were hit by a truck we were so tired and beat up. But for this event we had to PULL a truck!
I was one of the last guys up for this lift and by this time it was getting dark and I was starting to cramp a little and cool down. Not a good thing when you have to push your body to the limit in an event such as this.
My 175lb body was at the laws of physics against this truck as I had to give everything I had to get this truck moving and managed to pull it about half way before I had enough and had to call it quits. The key to this lift was to stay as low to the ground as possible as you drive forward with your legs…but it’s easier said than done when you are pulling a TRUCK!
After all was said and done I tied for 4 or 5th place. Not totally sure as the results will be out in this weeks local paper. But it was the experience I was after not the prize for some camping gear.
I have to say this was probably the hardest workout I have ever done. No matter how good of shape I thought I was in, these strongman events are way more physically demanding that I thought.
Not just strength wise but way more demanding on your cardiovascular system.
A couple years ago I completed our local duathalon which involved a 15km bike ride and a 7km run which I ended up finishing 4th even though endurance events are not my thing.
So I thought it was time to shake things up again and I am glad I gave this strongman contest a try.
Even if you are consistent with your busy dad workouts sometimes you have to get out of your comfort zone and challenge yourself. If you think “I could never do that”. You probably SHOULD.
The biggest benefits to these strongman lifts is they carry over to REAL WORLD everyday activities so you can be the strong dad you need to be to push your wife’s car out of the snow, lift your kids over your head without breaking a sweat or carrying in heavy bags of groceries to feed your growing family.
I am thinking of even getting a big tractor tire for the back yard as I was really impressed by how intense this lift was. Beats staying inside on a boring treadmill!
I wonder would the town miss one of their telephone poles?…
Do YOU have any fitness event you would like to try or you are currently training for? Strongman, Marathon, Powerlifting, Bodybuilding?
If so, tell me all about it by leaving a comment below.
With these hot and humid days we’ve been having, I got in and out of the gym this morning fast and furious.
Was finished my workout by 10am and here is what I did.
Barbell Squats
DB Lunges
Chinups
Chest Supported Barbell Rows
Barbell Curls
Cable Curls
Standing Calf Raise
2 sets each, 4-8 reps
If you are like a lot of busy dads you are probably wondering why you can’t stick with eating healthy this summer with all those tempting backyard bbq’s, weddings, and vacations.
Well my friend and fellow fitness expert Tom Venuto send this along just in time for the weekend.
8 Reasons Why You Keep Falling Off The Diet Wagon
www.BurnTheFat.com
Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics:
According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra.
According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.
For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%.
This means that lots and lots of people have “successfully” lost weight. But not many have kept it off. Therefore, we don’t have a weight loss problem, we have a weight-relapse problem; we have a “not sticking with it” problem. Wouldn’t you agree?
In fact, the fall and subsequent weight-regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history!
If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it?
I put together this new list (below) of the top 8 reasons why you fall off the wagon.
Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you’ll start getting more lasting results.
How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world – on paper – it doesn’t do you much good if you can’t stick with it in practice!
THE 8 REASONS
1. No focus: you didn’t set goals, you didn’t put your goals in writing, and/or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)
2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.
3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.
4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)
5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.
6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)
7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.
8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.
So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
Tom Venuto
Fat Loss Coach
www.BurnTheFat.com
About the Author:
Range of Motion is Critical For Building Muscle
By Sean Barker, CPT.
If your not sure what I mean by ROM, its Range of Motion. This is the complete range of movement that you perform every exercise from start to finish.
But how many people get carried away with increasing the weight they lift only to sacrifice the proper exercise execution in which the exercise should be performed. A good many, and I admit I have done it in the past as well.
We all like to load up that bar giving us the feeling that we are super strong by slapping plate after plate onto the barbell. But doing this only builds your ego, not your muscles. It also greatly increases your chance of serious injury when performing exercises without a complete range of motion.
Increasing your poundage’s over time is the cornerstone of getting bigger and stronger in the gym. But not if it comes at the expense of doing the exercise with improper form. Whether it’s bench presses, squats or any exercise that requires you work the muscles over a complete range, people have a tendency to slowly develop bad training habits of limiting the range in which they complete the exercise.
This might enable you to use a heavier weight, but its not maximizing muscular overload it’s limiting it as the muscles are only getting half the stimulation that they should be. Plus, your joints and ligaments are picking up the slack, which is provoking injury.
Adhere to proper weight selection that allows you to work the intended muscle with your desired number of reps. Always remember that your weight should be chosen based on how well you can perform the exercise, not the other way around…
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
By Sean Barker,CPT
This time of year should be a time of family and fun, not guilt over blowing your diet.
These 5 simple tips will help you have a healthy holiday without gaining a bowl full of jelly.
1. Keep moving. I know the gym will probably be closed a lot during the holidays. But remember you don’t need to go to the gym to get a great workout in little time. Before you start your busy day of putting up Christmas lights or getting some last minute shopping done, drop down and give me 20! With some basic bodyweight exercises of pushups, prisoner squats and abdominal planks you can get a great workout done in less than 15 minutes with NO equipment. Or you can save your energy for the dance floor!
2. Don’t run on empty. Don’t allow yourself to go too long in between meals. If you let yourself get too hungry especially this time of year, you will pay for it dearly when you try to tighten your belt come the new year. Make sure to eat your regular 3 meals each day plus 2 snacks such as fruit and mixed nuts.
3. Plan your reward meals. If you fail to plan, you plan to fail. Decide what reward meals you are going to have such as Christmas Dinner, New Years Eve or the office party. Stick to a couple special occasions and follow a healthy plan for the days in between.
4. Smart snacking. When you are entertaining guests or you are attending parties elsewhere you can still enjoy some finger foods, just be smart about your choices. Avoid the artery clogging chips, dips and deep fried foods. Fill up on raw veggies, cheese, nuts and even some dark chocolate.
5. Think before you drink. If you are drinking down some Christmas cheer, beware. One regular beer contains 150 calories and a glass of eggnog 350 calories! Stick to one or two light beers, a cocktail with diet soda or a glass of dark red wine. Make sure to drink a tall glass of water before bed and upon waking to avoid a “heavy head” the next morning.
Seasons Greetings from The Barker’sSean, Kathy and baby Matea
I want to take this time to sincerely THANK-YOU for you reading my blog, for following Dad Fitness and I would like to wish you and your family a MERRY CHRISTMAS and HEALTH, WEALTH, and HAPPINESS in 2009!
Stay tuned for more great things from Dad Fitness and I look forward to you joining me as we continue to invest in fitness and family…
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
Finally got back to my Dad Fitness Workouts after a few days off from my trip to Toronto.
Seeing as I won’t be able to workout all weekend as I will be working 3 12 hours shifts Fri, Sat and Sun, I did a total body workout.
This allowed me to hit every major muscle in my body in one simple workout with the best and most basic exercises.
Each exercise I did 3 sets of 4-6 reps.
A Squats
B1 Chin-Ups
B2 Flat DB Bench Presses
C Deadlifts
D Rope Cable Crunches
Monday I will be starting a new workout routine for the next 4 weeks.
Check back to see how a busy dad stays fit in only 3 hours a week!
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
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